Warm up: 3 Rounds: 8 squats / 8 Sit ups / 8 pushups
Odds: Anderson Squats x 2
Evens: Cluster x 2
2. As many rounds as possible in 10 minutes of:
30 Handstand pushups or 50 Pushups
20 Chest to bar pullups or 30 Pullups
10 Snatches or 15 Power snatches
In teams of 2:
Take 10 minutes to establish a 3 Rep front squat from the floor (add the weights together)
@ the 10 minute mark take 12 Minutes to do as many rounds as possible of:
30 Step ups
30 Partner ball slams
30 KB Swings
@ the 22 minute mark take 5 minutes to establish a 5 rep front squat from the floor
Warm up: 2 rounds – 200 meter run / 10 ghr / 10 ghsu
2. Open Workout 17.5:
10 Rounds for Time: (Time Cap of 40 min)
9 Thrusters @ 95 / 63
35 Double Unders
Scaled: 65 / 43 and Single Unders
Warm up: 200 meter run / 100′ high skip / 100′ side shuffle / 100′ butt kickers
One class today. 9:30 Be there.
“Earn your Turkey”
Partners of 2 or 3
For Time:
200 Meter run
20 Thrusters
200 Meter run
40 Wollymockers
200 Meter run
60 Deadlifts
200 Meter run
80 Burpees
200 Meter run
100 Sit ups
200 Meter run
(You and your partner can choose the weight you use and how you want to break up the reps)
*You gotta run together. Don’t even try starting the next stuff until the slow guy is in the gym.
Warm up: 400 Meter Run, Then: 2 Rounds of: 5 Behind the Neck Press, 5 Empty Bar Power Snatches, 5 Jumping Pull ups or Ring Rows
For time:
20 Rounds of:
1 Power snatch
5 Wallballs
15 Rounds of:
1 Snatch ( Heavier)
4 Box jump overs
10 Rounds of:
1 Power clean and jerk ( Heavier)
3 Toes to bar
5 Rounds of:
1 Power clean ( Heaviest )
2 Muscle ups
Warm up: 12 Pushups / 12 plate raises x 2 sets
Odds: Bench Press x 4
Evens: Ring rows x 30 seconds
2. For time:
30 Buprees
25 GHD Sit ups
20 Reverse Burpees
15 Burpees
10 GHD sit ups
5 Reverse Burpees
Warm up: 3 Rounds: 8 squats / 8 Sit ups / 8 pushups
Odds: Anderson Squats x 2
Evens: Cluster x 2
2. 3 Rounds for time:
5 Cleans
15 Pullups
Mr. Anderson himself.
Warm up: 3 Rounds of: 12 Kettlebell Swings, 8 Air Squats
2 . 6 Rounds for Time:
8 Handstand Push ups
4 High ass box jumps
2 Rope Climbs
Warm up: PVC Pull throughs / Band work / Empty bar work
2. On a 16 minute timer:
Start with an 800 Meter Run
At the 6 minute mark do As many Rounds as possible in 10 minutes of:
6 Overhead Squats
8 Burpee box jump overs
12 Sit ups
