(551) 427-5077

Saturday – November 1

 

In Teams of 2:

3 Minutes Max Weighted Sit Ups (25/15), then right in to

20 KB Swings

30 Deficit Push Ups (4″/2″)

40 Deadlifts (135/95)

50 Wall Balls (135/85)

60 Weighted Overhead Step Ups (25/15 & 24in/20in)

60 Calorie Row

50 Wall Balls (20/14)

40 Deadlifts (135/85)

30 Deficit Push Ups (4″/2″)

20 KB Swings

 

 

 

 

Friday – October 31

 

18-15-12-9-6-3

Hang Squat Cleans (105/65)

Burpees over the Bar

*18 Minute Cap

**Your choice if you want to RX or scale the weight, if you do not finish in under 20 minutes we will note how many reps you completed (128 total reps possible)

 

Thursday – October 30

Part 1: 

3 Sets (Not for time)

5 Strict Press

10 Ring Rows OR Strict Pull Ups

*80-90% of your 3 rep max Press

Part 2:

20 Shoulder to Overhead (95/65)

25 Double Unders

20 Pull Ups

 

15 Shoulder to Overhead (115/75)

25 Double Unders

15 Pull Ups

 

10 Shoulder to Overhead (135/85)

25 Double Unders

10 Pull Ups

 

5 Shoulder to Overhead (155/95)

25 Double Unders

5 Pull Ups

*16 Minute Cap

 

Wednesday – October 29

 

For Time:

80 Double Unders

70 Calorie Row

60 Russian KB Swings (53/35)

50 Side to Sides

40 Box Jump Overs (24/20)

30 Burpees 

20 Strict “L-Sit” Leg Raises 

10 Wall Walks

5 Rope Climbs (Optional)

 

Tuesday – October 28

 

Part 1:

8×3

Power Clean

*All three reps must be completed without breaking

Part 2:

3 Rounds

Run 400 M

25 Wall Balls (20/14)

15 Weighted Sit Ups (15/10)

10 Sit Ups

 

Monday – October 27

Part 1:

2 x 10

Back Squat

2 x 10

Front Squat

Part 2:

9 Minute Ladder (Increasing by 2’s)

Handstand Push Ups

Toes to Bar

Barbell Rows (95/65)

 

Saturday – October 25

“Filthy Fifty”

50 Box Jumps (24/20)

50 Jumping Pull Ups

50 Kettlebell Swings (36)

50 Walking Lunges

50 Knees-to-Elbow

50 Push Press (45)

50 Back Extensions

50 Wall Balls

50 Burpees

50 Double Unders

Friday – October 24

 

Part 1:

4 Sets

1 Strict Press

2 Push Press

3 Push Jerks

10 KB Right Arm Rows (53/35)

10 KB Left Arm Rows (53/35)

5 Barbell Rollouts

*Not for time, but don’t be slow

*Rest after the rollouts

Part 2:

10-8-6-4-2

Hang Power Snatch (95/65)

*2 Rope climbs OR 25 Sit Ups after each set

 

 

 

Thursday – October 23

 

Part 1:

3 Rounds

3 Minutes to complete:

15 Box Jumps

15 KB Sumo Deadlift High Pull

10 Burpees

Max Double Unders

2 Minute Rest

Part 2:

EMOM – 10 Minutes

3 Hang Power Cleans

*Target weight is 70-80% of 1 rep max