Saturday 10-31

“Happy Halloween”

A: 8 min AMRAP
(Partner 1)
15 Cal Row
(Partner 2)
5 HSPU
10 C2B
*Switch every 15 Calories

B: 8 min AMRAP
4 min – Max G2OH 115/85
4 min – Max Hang Cleans 115/85
*Switch every 5 reps

C: 8 min AMRAP
(Partner 1)
40 DUs
(Partner 2)
Max Burpees
*Switch every 40 DUs

Standard

Friday 10-30

“Happy Birthday Molly”

“Remember Long Socks”

Mobility: Glutes/Lats

A: Rope Climb Skill

B: 30 min EOMOM
1) 14 KBS 53/35
2) 7 Thrusters 95/65
3) 2 Rope Climbs
4) 21 Wall Balls 20/14
5) 14 Box Jumps Overs 24/20

*TGIF Options
-KBS 70/53
-Thrusters 135/95
-Legless Rope Climbs
-Box Jump Overs 30/24

Standard

Wednesday 10-28

“Happy Birthday Nicole T.”

Mobility: Adductors/IT Bands/Front Rack

A: 3-3-3-2-2
Front Squat*

B: 3-3-3-2-2
Back Squat*

*80-85% for 3s and 90% for 2s*

C: For Time
Buy In: 800 m Run
“Annie”
50-40-30-20-10
DUs
AMSU
Cash Out: 400 m Run

Standard

Tuesday 10-27

“Happy Birthday Katie M.”

Mobility: Shoulders/Lats

A: 3 Rounds
20 m HS Walk (sub 20 sec HS hold)
10 Hollow Hold to Tuck
5 Glute Bridge (3 sec hold)
5 Squat Jump

B: 10 min EMOM
5 Pull Up
10 Push Up
15 Air Squat
*add 1 rep per movement per round as long as you keep EMOM (Round 2: 6,11,16 and so on)

C: 7 min AMRAP
21-15-9
HSPU
C2B Pull Up
*After 9’s, start back over at 21…

Standard

Monday 10-26

Mobility: Hips/Lats

A: 3 Rounds
10 Ring Row
10 R Arm Bent DB/KB Row
10 L Arm Bent DB/KB Row
10 MB Squat Clean

B: 1-1-1-1-1
3 Position Squat Clean
*Floor
*Above the Knee
*High Hang

C: 10 AMRAP
5 Deadlift 115/85
7 Hang Clean 115/85
9 Front Squat 115/85
11 Lateral Bar Hops

Standard