1. Complete 200 skips while performing 5 air squats every 30 seconds
2. Run to Reconciliation Pole
3. Complete 50 weighted sit-ups while performing 4 push-ups every 30 seconds

25 minute time cap:

5 rounds:

• 5 burpees
• 10 snatch
• 10 air squats

Run to Reconciliation Pole

5 rounds:

• 5 sit ups
• 10 deadlifts
• 10 pushups

Death by Burpees:

5 x 10 x 15 x 20 x 25 (5 minute max)

Stairs!

3 rounds:

• 20 situps
• 30 second side plank
• 30 second other side plank

Every Minute do one movement. Use remainder of the minute to rest.

3 rounds (Total 18 Minutes):

1. 8-10 Bench Press
2. 8-10 Rows
3. 8-10 Pull Ups
4. 8-10 Bicep Curls
5. 8-10 Tricep Dips
6. 8-10 V-Situps

30 minute Time Cap

1 Round:

• 10 x Snatch (5/arm)
• 10 x Thrusters
• 10 x Deadlifts
• 10 x Hang Clean and Jerk

Run to Stop Sign

2 Rounds:

• 10 x Snatch (5/arm)
• 10 x Thrusters
• 10 x Deadlifts
• 10 x Hang Clean and Jerk

Run to “E”

3 Rounds:

• 10 x Snatch (5/arm)
• 10 x Thrusters
• 10 x Deadlifts
• 10 x Hang Clean and Jerk

Run to Reconciliation Pole

Notes: Never do this one ever again! Takes 30-40 minutes to complete. Okay well maybe we’ll do it a few more times;)

25 Minutes Time Cap

1. 50 Skips
2. 5 pushups
3. 5 Sit ups
4. 40 Skips
5. 5 pushups
6. 5 Sit ups
7. 30 Skips
8. 5 pushups
9. 5 Sit ups
10. 20 Skips
11. 5 pushups
12. 5 Sit ups
13. 10 Skips
14. 5 pushups
15. 5 Sit ups
16. *****Stairs!*****
17. 5 pushups
18. 5 Sit ups
19. 10 Skips
20. 5 pushups
21. 5 Sit ups
22. 20 Skips
23. 5 pushups
24. 5 Sit ups
25. 30 Skips
26. 5 pushups
27. 5 Sit ups
28. 40 Skips
29. 5 pushups
30. 5 Sit ups
31. 50 Skips

A nice upper body workout today!

Watch the clock and every minute switch movements

4 Rounds (thus 16 minutes total):

1. 7 x Bench Press
2. 7 x Pullups
3. 7 x Push Press
4. 7 x Bent over Row

5 rounds of:

1. 5 Burpees
2. 10 Snatch
3. 5 situps

Run to Reconciliation Pole

5 Rounds of:

1. 5 Thrusters
2. 10 Deadlifts
3. 5 Pushups

25 minute time cap

Took about 18-20 minutes.

25 Minute Time Cap:

• 20 Burpees
• 20 Thrusters
• 20 Situps
• Run to stop sign
• 15 Burpees
• 15 Thrusters
• 15 Situps
• Run to the “E”
• 10 Burpees
• 10 Thrusters
• 10 Situps
• Run to the Reconcilation Pole

Attendees: Aaron

Time: 25 minutes

Buy in: Run to Reconciliation Totem Pole and back

4 rounds:

1. 10 Snatch
2. 10 Pushups
3. 10 Deadlifts
4. 10 Sit-Ups

Cash out: Run to Reconciliation Totem Pole and back

Attendees: Mike C and Aletha.

Finish time ~25min