Monday, October 29th - Saturday, November 2nd

Please come dressed up in your Halloween costume on Wednesday. Let’s have some fun!!!

Monday

A.

2 rounds for quality

30s Weighted Plank

6.6 High Wall Balls (6, rest 20-30s, then 6; aim higher than 10/9ft)

8/side Powell Raises

+

B. Back Squat

3.3.3 x 2-4; rest 20-30s between clusters, 2-3 mins between sets;

+

C. OT3M x 5

20s FLR

9 WB

16 DB HPS

9 WB

20s FLR

 

Tuesday

A.

OTM x 5

1: 2-3 Strict Press

2: 2-3 Push Press

+

B.

SLAMRAP 12-15

Max (-1)* Supinated Strict Pull Ups

10 Weighted Plank Push Ups

10 Weighted Knee Raises

10 PVC Hollow Rocks;

*Means stop one rep before failure; don’t “hang”/avoid grinded reps

+

AMRAP 7

8 Two-KB Deadlifts

4 Push Ups

8 Beat Swings

4 Push Ups

 

Wednesday

A.

Twice through, rest 1 between each AMRAP block; rest 5 between sets

(<=75/55)

 

AMRAP 2

7 Hang Power Snatch

7 Lateral Burpee Over Bar

 

AMRAP 2

21 DU/35 SU

7 Ring Row/Pull Ups/Chest to Bar

 

AMRAP 2

AB for Cals

 

AMRAP 2

7 Power Cleans

14 Lunges

 

AMRAP 2

7 Toes to Bar/Knee Raises

7 Box Jumps

 

AMRAP 2

AB for Cals

 

Thursday

A

SLAMRAP 12-15

50ft Crossbody Famer and Waiter Walk

50ft Crossbody Famer and Waiter Walk (alternate)

10-12 Air Squats as fast as possible

10-12s Ring or Dip Bar Support Hold

10-12s Assault Bike @fast pace

+

B. For time:

12-9-6-3

Devil’s Press

DB Front Squats

(<=50/35)

 

Rest 3, then:

 

12-9-6-3

Burpees

Air Squats

 

(cap 15)

 

Friday

On a running clock:

 

00:00 – 36:00

OT90s x 8

1: 6-9/4-6 cal AB @fast (aim for ~30s of good hard effort)

 

2: 8-10 DB Bench Press

 

3: 5, 5, 4, 4, 3, 3, 2, 2 Front Squats, building every round by feel;

 

36:00 – 40:00

200m run

In time remaining, build to 1RM Front Squat

 

Saturday

1 round for time

800m run or row

18 2-DB Ground to Overhead (Snatch or C&J)

10 Burpee Toes to bar/knee raises/beat swings

 

Rest 3-4

 

2 rounds for time

500m row or 26/15 cal AB

15 2-DB Push Press

8 TTB/knee raises/beat swings

8 Burpees

 

Rest 3-4

 

3 rounds for time

300m row or 16/9 cal AB

10 DB Power Cleans

5 TTB/Knee Raises/beat Swings

5 Burpees