Deadlift 1-1-1-1-1 reps

rest 5 minutes

Every minute on the minute for 10 minutes perform:

• 3 Thrusters (50% bodyweight)
• 5 Burpees
• 7 Double-unders

At the end of 10 minutes, perform 1 burpee for every rep not completed during the minute.

Hang power clean + Hang clean 3-3-3-3-3 reps

Notes:

• Use 50% of 1RM clean.
• Focus on turn over speed.

Rest 5 minutes

Complete 5 rounds for time of:

• 9 Overhead squats (50% bodyweight)
• 9 Box jumps (20″)

Split jerk 1-1-1-1-1 reps

rest 5 minutes

• Run 800m
• Run 400m
• Run 800m
• Run 400m

Use 1:1 work:rest ratio between sets

Hang power snatch + Overhead squat 3-3-3-3-3 reps

Notes

• Use 50% of 1RM snatch.
• Focus on turn over speed.

rest 5 minutes

Complete 5 rounds for time of:

• 5 Dumbbell muscle snatch/side (25% bodyweight)
• 10 Jumping squats
• 15 Double-unders

Back squat 1-1-1-1-1 reps

rest 5 minutes

Complete 5 rounds for time of:

• Run 200m
• 10 Chest-to-bar pull-ups

Complete 5 rounds for time of:

• 12 Deadlift (boys: 155#; girls: 110#)
• 9 Hang power cleans (boys: 155#; girls: 110#)
• 6 Push jerks (boys: 155#; girls: 110#)

Haiti Disaster Support Fundraiser Workout

Instead of a regular workout, today we are having a fundraising workout in support of the Haiti disaster.  The workout is a surprise and has been influenced by a popular reality television program.  We will post an update after the event with the workout and hopefully some great photos.  Hope to see you there!

Deadlift 3 reps

rest 5 minutes

Complete 5 rounds for time of:

• Run 400m (sub 60 double-unders if running not possible)
• 15 Kettlebell swings (boys: 24kg; girls: 16kg)

Snatch grip push press 5-5-5 reps

Instructions:

• Attempt to increase weight each set.
• Do not go above 60% of 1RM push press or 1RM snatch grip push press

rest 5 minutes

Complete 50-40-30-20-10 reps for time of:

• Sit-ups
• Push-ups

Split jerk 2-2-2-2 reps

rest 5 minutes

Complete 21-15-9 reps for time of:

• Kettlebell snatch (non-dominant side) (boys: 24kg; girls: 16kg)
• Kettlebell snatch (dominant side) (boys: 24kg; girls: 16kg)
• Ring dips