10-31

Happy Halloween everyone!
No afternoon classes on the 31st

Buy in
2 rounds
10m-bear crawl
10m-broad jump
10-up downs

Dirty thirty
30-box jumps(20in)
30-jumping pull ups
30-kb swings53/35
30-walking lunges
30-k2E
30-push presses(45/35)
30-good mornings(45/35) instead of back ext.
30-wall balls(20/14)
30-burpees
30-double unders

Cash out
2min bar hang
Couch stretch
Roll out


10-30

Buy in
3 rounds
10 kb thrusters
20 grasshoppers

21min emom
30sec. Of work 30sec. Of rest
1st-Mtn climbers
2nd-swings
3rd-ab wheel

Cash out
Roll out/ stretch


10-29

Buy in
2rounds
20-jumping jacks
10-push ups
5-pull ups

10 rounds
100m-run
5-pull ups
10-burpees

Cash out
2min. Bar hang
Ball on shoulders
Roll out / stretch


10-28

Buy in
10-kb around the worlds(5 each way)
10- kb presses(5 each arm)
10- jumping lunges

15min. Emom
1st 5- military presses(strict shoulder presses)
2nd 8-front rack lunges(4 each leg)
3rd 10- dips(ring/bar/box)

Cash out
100m-farmers carry
2min couch stretch each leg
Roll out/ stretch


10-27

Buy in
3 rounds
10- one arm swings(5 each arm)
5-pry squats

Skill/strength
5 min EMOM
10- good mornings

W.O.D
5 rounds
20- bar touches(reset every time)
6-dead lifts
1- wall walk

Cash out
10- supermans
10-hollow rocks
Roll out/stretch


10-25

Don’ t forget 8-9a.m. Open gym on Saturday’s!

Friday October 31st there are no afternoon classes!


10-24

Buy in
2 rounds
10-jumping jacks
10-jumping lunges
10-goblet squats

W.O.D.
2min. Row for cal
Then
10-1
Wall balls 20/14
Pull ups

Cash out
Collect 2 min of bar hangs
Roll out legs


Follow

Get every new post delivered to your Inbox.

Join 32 other followers