Group Warm up
Group Mobility
Strength
15 minutes to establish a new 1 rep max back squat – rest as needed between attempts.
WOD ( Workout of the Day )
"17.3ish"
6 minute AMRAP
6 Pull ups
6 Squat snatches (95/65lb)
REST 2:00
6 minute AMRAP
7 Pull ups
5 Squat snatches (135/95lb)
RX+ Please preform 17.3 as written.
Group Warm up
Group Mobility
Strength
15 minutes to establish a new 1 rep max bench press – rest as needed between attempts.
WOD ( Workout of the Day )
"The ghost"
6 rounds for total reps:
1:00 – Row for calories
1:00 – Burpees
1:00 – Double unders / Singles – Take your total and cut in half.
1:00 Rest
*Please wear your best halloween costume and have some fun with us!! Do not game this workout go all out on each movement.
Group Warm up
Group Mobility
Strength
Back squat 3×5 @ 90% of your 5rm – rest 2:00 between sets.
Front squat 2×5 @ 90% of your 5rm – rest 2:00 between sets.
WOD ( Workout of the Day )
"Weekend warriors"
Teams of 2, split work equally. *One person working at a time.
Three rounds for time:
30 Box jumps (24/20")
50 Russian kettlebell swings (53/35lb) RX+ 70/53lb
70 Slam balls (40/20lb)
400m run – Together *Both athletes must run.
Group Warm up
Group Mobility
"Cleanse"
6 minute AMRAP
10 Calorie assault bike
10 Dumbbell power cleans (50/35lb)
6 minute AMRAP
10 Alternating dumbbell snatch (50/35lb)
30 Double unders
6 minute AMRAP
10 Calorie row
10 burpees over the rower
6 minute AMRAP
10 Dumbbell shoulder to overhead (50/35lb)
10 V – ups
**REST 2 minutes after each AMRAP
Group Warm up
Group Mobility
Strength
15 minutes to find a new 5 rep max front squat! +10/15lbs heavier from your last 5 rep. This is the last time we will be doing a heavy 5.
WOD ( Workout of the Day )
"Promise"
5 rounds for total working time:
10 Front squats
500ft shuttle run ( 50ft course – down and back x 5 )
10 Pull ups
RX+ (135/95) + C2b pull ups. RX (95/65lb)
*Squats come from the floor.
Group Warm up
Group Mobility
"Badmash"
on a 35:00 running clock… get as far as possible.
40 Ring dips
60 hand release push ups
90 Kettlebell swings – American (53/35lb)
Right into…
2 Rounds of:
60/40 Assault bike
6 Rope climbs
*If you finish everything prior to 35:00 please note your time.
Group Warm up
Group Mobility
Strength
12 minute EMOM – Alternate movements every minute.
1.) Three position squat snatch – * Build in weight if possible.
2.) 20 Split jumps
WOD ( Workout of the Day )
"Rude boy"
18-15-12-9-6-3
Wall ball shots (20/14lb)
Box jump overs (24/20")
RX+ (30/20lb) + (30/24")
Group Warm up
Group Mobility
Strength
6×3 Push press – rest 1:30/2:00 between triples. Build in weight each set, focus on a vertical drive!
WOD ( Workout of the Day )
"Rug rat"
14 minute AMRAP
300m row
12 Toe to bar
10 Handstand push ups
EXTRA: 10 minutes – T spine smash.
Group Warm up
Group Mobility
Strength
5×5 Front squat @ 90% of your last 5 rep max – rest 2:00 between sets.
WOD ( Workout of the Day )
"Eye candy"
4 Rounds for time:
75 Double unders / 100 singles
10 Power cleans
RX+ (155/105lb) RX (135/95lb) Level 2 (115/75lb)
EXTRA: 3 x 10 walking good mornings (5R/5L) #45/35lb
Group Warm up
Group Mobility
"NATE"
20 minute AMRAP
2 muscle ups
4 Handstand push ups
8 Kettlebell swings – American (70/53lb)
*All workouts can be scaled on an individual basis.
20 minute AMRAP
2 burpee pull ups
1 Wall walk
8 Kettlebell swings – American (53/35lb)
