5 x 3 minute AMRAP:
250m row or ski
15 hang power snatch
Max toes to bar
Rest 90 seconds between AMRAPs.
L1: 45/35
L2: 75/55
L3: 95/65
Score = total reps of toes to bar over 5 rounds
Anyone can join us for a workout with donation of a new, unwrapped toy, or minimum $20 cash. All of it will be distributed to local families in need by our friends at St. Petersburg Fire Rescue.
Join us Saturday, December 11, 2021:
We're total suckers for a great Christmas costume, too. So come dressed in your holiday best! (Expect to see lots of people there with actual bells on, along with ugly holiday sweaters and Christmas onesies.)
The more the merrier. Grab your family and friends and let's stack up those gifts for our neighbors in need. Spread some holiday love through our beloved St. Pete community.
We hope you'll stick around for our traditional Santa Slam tailgate afterparty! Bring your refreshments of choice and snacks to share.
12 minute EMOM:
Complex: Power Clean + Hang Squat Clean
Work your way up to a heavy complex
10 minute AMRAP:
Max calorie echo bike
On the minute starting at 0:00:
12 Wallballs (20/14#)
Rest 3 minutes
10 minute AMRAP:
Max calorie ski
On the minute starting at 0:00:
15 Slam balls
Score = total calories over both AMRAPs
L1: 15/10+
L2: 25/20+
L3: 30/25+
Run 800m
Then 2 Rounds of:
50 Burpees
40 Pull-ups
30 One-legged Squats
20 Kettlebell Swings, 1.5 pood
10 Handstand Pushups
Then,
Run 800m
Accessory: 3 x 12 banded tricep pushdowns
For time:
27*21*15*9*
Thrusters
Box jump overs
*40 double unders
L1: 45/35
L2: 75/55
L3: 95/65
Accessory: 3 x 10-15 single leg deficit calf raises (per leg)
3 rounds for time:
30 calorie row
20 medball cleans
10 deadlifts
5/3 ring muscle-ups
L1: 95/65
L2: 205/135+
L3: 225/155+
In teams of 2, alternating rounds…
26 minute AMRAP:
100m run
6 hang power clean
15 slam balls
L1: 45/35
L2: 105/75
L3: 155/105
15 minute AMRAP:
250m ski
20 alternating DB snatch (10R/10L)
12 burpees over DB
L1: 15/10+
L2: 35/25+
L3: 50/35+
Rest 3 minutes
15 minute AMRAP:
250m row
20 front rack lunges (with bar)
12 pull-ups
L1: 45/35 (just the bar);
L2: 95/65
L3: 135/95
In teams of 2 or 3:
30 minute AMRAP:
400m run (together)
6 rope climbs
50 KB swings
100 air squats
L1: B/P; 2:1 ground to standing
L2: G/Y
L3: R/G
Accessory: banded glute bridge 3 x 10-12
18 minute AMRAP:
100m farmer carry
12 shoulder to overhead
15 calorie ski or 12 calorie echo bike
L1: 45/35; B/P
L2: 95/65; G/Y
L3: 135/95; R/G