Strength/ Skill
EXTENDED WARM-UP
10 Minutes of Squat Therapy
Workout
AMRAP X 12 MINUTES
30 Wall Ball (20/16) (14/10)
15 Boxjump Over (24/20″)
FINISHER
FOR TIME
40 Strict Hanging Knee Raises
80 Ab Mat Sit-ups
Accumulate 2:00 Plank
October 31st, 5AM, 6AM, 9AM, 10AM, 3PM, 4PM only.
November 17th and 18th, Gym Closed
Strength/ Skill
STEP-UP X WALL SIT
EMOM X 15 MINUTES
Minute 1 – 5/5 Dual KB Front Rack Step-ups
Minute 2 – :40 Bodyweight Wall Sit
Minute 3 – Rest
Workout
3 SETS
BIKE/ROW INTERVALS
1:00 @ 70% Effort (moderate)
-Rest 1 :00-
:45 @ 80% Effort (moderate-high)
-Rest :45-
:30 @ 90% Effort (high)
-Rest 2:00-
*bikes will be first come first served
October 31st, 5AM, 6AM, 9AM, 10AM, 3PM, 4PM only.
November 17th and 18th, Gym Closed
Strength/ Skill
EXTENDED WARM UP
EMOM x 8 MINUTES
Min 1 – :45s Barbell Prep Work
Min 2 – :45s Pull Up Prep Work
*Increase complexity each round
Workout
FOR TIME
10-8-6-4-2
Power Clean (205/135) (155/105)
20-16-12-8-4
Pull-up
*Run 200m after each set of pull-ups
October 31st, 5AM, 6AM, 9AM, 10AM, 3PM, 4PM only.
November 17th and 18th, Gym Closed
PARTNER WORKOUT
In Teams of 2…
FOR TIME
100/80 Calorie Row
80 DB Front Squats (50/35) (30/20)
60 Burpees
40 T2B
20 Strict HSPU
*Split reps any way
FINISHER
100 Partner Leg Throws
100 MB Russian Twists *Switch every 10 reps
*Not for Time, with partner
October 31st, 5AM, 6AM, 9AM, 10AM, 3PM, 4PM only.
November 17th and 18th, Gym Closed
Strength/ Skill
EXTENDED WARM-UP
3 SETS
5 Push Press
5 Deadlifts
5 BoxJumps
Set 1 – Warm-up weight/ low box
Set 2 – Workout weight/ workout height box
Set 3 – Heavier than workout weight/ higher box
Workout
OPEN 13.2
AMRAP x10 MINUTES
5 Shoulder to OH (115/75) (95/65)
10 Deadlifts (115/75) (95/65)
15 Boxjumps (24″/20″)
