HAPPY HALLOWEEN!!

For Time:

Buy in:  400  Meter Run

Then rounds of 50-40-30-20-10 reps of:
Sit ups
Push Ups
Double Unders

Cash Out: 800 Meter Doughnut Run   (I’ll explain later)

***SCHEDULE CHANGE – THURSDAY 6:30PM AND 7:30PM CLASSES ARE CANCELLED.  WE WILL ONLY BE HAVING THE 5:30PM CLASS.***

A) SHOULDER PRESS

7 @ 50%
5 @ 70%
3 @ 80%
3 Sets of 10 @ 60%

B) 3 SETS FOR MAX REPS

60 – Seconds of Wall Ball (20/14)
60 – Seconds of Rest
60 – Seconds of Kettle Bell Swings (53/35)
60 – Seconds of Rest
60 – Seconds of Box Jumps (24/20)
60 – Seconds of Rest
60 – Seconds of Burpees
60 – Seconds of Rest

A) BACK SQUAT

7 @ 50%
5 @ 70%
3 @ 80%
3 Sets of 10 @ 60%

B) 3 ROUNDS (EACH FOR TIME)

400 – Meter Run
6 – Hang Power Clean (135/75)
15 – Sit Ups
30 – Double Unders

Rest 3 minutes between rounds

A) DEADLIFT

7 @ 50%
5 @ 70%
3 @ 80%
3 X 10 @ 60%

B) 5 Sets of:  2 Minute AMRAP

5 – Hand Release Push Up
5 – Toes 2 Bar
5 – Dips

Bad Ass Socks

For Time:

1000 – Meter Row
25 – Box Jumps (24/20)
25 – Kettlebell Swings (53/35)
25 – Plate Ground To Overhead (45/25)
25 – Overhead Walking Lunges (45/25)
25 – Wall Ball (20/14)
25 – Burpees
25 – Double Unders
800 – Meter Run

For Time (Or 20 Minute AMRAP)

50 – Back Squat (115/75)
40 – Pull Ups
30 – Shoulder to Overhead (115/75)

50 – Front Squats (75/55)
40 – Pull Ups
30 – Shoulder to Overhead (75/55)

50 – Overhead Squats (45/35)
40 – Pull Ups
30 – Shoulder to Overhead (45/35)

*Be honest with yourself and scale this workout appropriately.  The goal is to finish it just within the 20 minute cap.  If you scale too much it’s a 20 minute amrap so start over and keep working.  If you don’t scale it and the weight is too heavy you will not be able to finish in the 20 minute cap… either way it will probably suck!

*Bar must be taken from the ground

A)  EMOM 15 Minutes

2 – Power Clean (Touch-N-Go) @ 80%1RM

B)  EMOM 10 Minutes

2 – Power Snatch (Touch-N-Go) @ 75%1RM

C)  Team Row (12 Minutes for max meters)

* 3 person teams alternating 1 minute rounds each

C’mon guys what day is it?  You know this……….HUMP DAAAAAAAAAAAY!!

A)  AMRAP 5 Minutes

25 – Double Unders
15 – Push Ups
20 – Air Squat

B)  AMRAP 5 Minutes

100 Meter Shuttle Run
6 – Burpees
5 – Deadlifts (225/135)

C)  AMRAP 5 Minutes

5 – Hang Power Clean (135/95)
7 – Chin Ups
9 –  Box Jumps

Hot mess!

A)  EMOM 7 Minutes

12 – Kettlebell swings (53/35)

*American swings – (kettlebell overhead)

B)  1000 Meter Row or 800 Meter Run For Time

**Looking for your best effort on this!  Pace yourself a little for the first half then kick it in for all you’ve got.  This will probably be a sub 4 minute effort for most so you should be right up against the wall the whole time.

C) 4 Rounds For Time:

9 – Back Squat (135/95)
9 – Pull Ups (Advanced do chest to bar)

*Bar must be taken from the ground on the squats

We’re going to take a break from the separate strength work this week since we will start a new strength cycle next week.  We’ll be doing some longer duration aerobic work and mixing in some high rep muscular endurance stuff so embrace the suck it should be fun!

A)  9 Minute AMRAP:

2-4-6-8-10 rep rounds of:

Handstand or Hand Release Push Ups
Toes To Bar

B)  4 Rounds For Time:

400 Meter Run
30 – Walking Lunges