Thursday

Strength 

Thruster (15 Min to find 5 Rep Max)

Metcon

2 hang power cleans

2 jump overs

4 hang power cleans

4 jump overs

6 hang power cleans

6 jump overs

8 hang power cleans

8 jump overs

10 hang power cleans

10 jump overs

12 hang power cleans

12 jump overs

Rest 2 minutes

Then start at 

12 and go back down!

RX Men #40

RXW Women #25

Happy Halloween! Don’t forget to wear your costumes!

Wednesday

1 mile run

4 min rest

1mile run

Metcon

5 Rounds

6 Single Arm Dumbbell Power Snatch (alternating)

6 Dumbbell Front Squat (2 Dumbbells)

3 Dumbbell Facing Burpees

RX Men: 40# Dumbbells

RX Women: 25# Dumbbells

Tuesday

Strength

5x10 push press

Metcon

“Holleyman”

30 rounds for time

5 wallballs

3 handstand push ups/3 hand release push up

1 power clean

RX Men185

RX Women 155

Monday

Strength

Every 2 Min for 10 Min

8-10 STRICT Pull-Ups

Every 2 Min for 10 Min

10 bent over row

Metcon

For time

40 Devil Presses

40 Lungesters

RX Men #40

RX Women #25

Friday

Open workout

20.3

Thursday

Strength

Following a 30 minute clock:

0:00 - 5 Front Squats

3:00 - 5 Front Squats

6:00 - 5 Front Squats

10:00 - Max Reps Front Squats

Then Lower Weight

15:00 - 5 Shoulder Press

18:00 - 5 Shoulder Press

21:00 - 5 Shoulder Press

25:00 - Max reps Shoulder Press

27:00 - 3 min AMRAP Thrusters

Score: Put Heaviest weight for Front Squats

Metcon

15 Min AMRAP

(As Many Rounds and Reps as Possible in 15 Min)

30 Double Unders

15 KB/DB Swings

7 Shoot Throughs

RX Men: 50-55# KB/DB

RX Women: 30-35# KB/DB

Wednesday

Strength

On a 24 minute Clock

Every 2 min for 6 minutes

10-12 DB Curls (not alternating)

10-12 DB Skull Crushers

Every 2 min for 6 minutes

10-12 Alternating Hammer Curls

10-12 Standing DB Tricep Extensions

Every 2 min for 6 minutes

10-12 Concentration Curls

10-12 Bent Over Tricep Extensions

(one arm at a time)

Rest 2 minutes

4 min AMRAP

Max Chin-Ups

Max Diamond Push Ups

Switch movements each time you break

Metcon

12 Min EMOM

(Every Minute on the Minute for 12 Min)

6 Step Ups Right

6 Step Ups Left

4 Heavy Deadlifts

RX Men (deadlifts): 165-205#

RX Women (deadlifts): 115-145#

Tuesday

Strength 

4 Rounds Not for Time

10 Side Box Step Offs (Each Leg)

15 Sumo Deadlifts

15 Barbell or wheel Roll Outs

30 Russian Twists

Idea weights for sumo 95-155 for women and 155-225 for men

The strep offs can be done with or without dumbbells

Metcon

Every 5 Min for 4 Rounds

Run 400 Meters

12 Pull Ups

24 Wall Balls (20/14)

Monday

Strength

Power Snatch (1 Rep Every 90 Seconds for 12 Min (8 total reps))

Overhead squat (5x3)

Metcon

4 Rounds

12 Hang Clean and Jerks

24 Burpees

Rest 1 Min Between Rounds

RX Men: 95#

RX Women: 65#

Friday

20.2

Thursday

Strength

4 Rounds

Not for Time

10 Behind the Neck Press

10 Shoulder Press (from front)

10 Front Raise

10 Upright Rows

5 Min

30 Seconds On

30 Seconds OFF

Wall climbs or pike up on box

Metcon

16 Devil Press

16 Jump Overs

14 Devil Press

14 Jump Overs

12 Devil Press

12 Jump Overs....

Decrease by 2 reps each time until...

2 Devil Press

2 Jump Overs

RX Men: 40# DBs

RX Women: 25# DBs

Wednesday

Strength

4 Rounds 

NOT FOR TIME

10 Single Leg Split Squats Right

10 Single Leg Split Squats Left

10 Strict Knee Raise or Strict TTB

20 Single Leg Bridge Ups with 1 Second Pause

(Each Leg, 20 on one side then switch)

1 Min Plank

Idea for weight for Men: 35#+ Dumbbells 

Idea for weight for Women: 25# + Dumbbells 

Score is dumbbell weight.

Metcon

20 Min AMRAP

30 Mountain Climbers / 30 Double Unders

5 Pull Ups

10 Push Ups

15 Squats

Tuesday

Strength

Part 1:

Every OTHER Minute on the Minute for 10 minutes:

7 Back Squats

Part 2:

Every OTHER Minute on the Minute for 10 minutes:

7 Bench Press

Metcon

Part 1:

2 Rounds

16 Hang Power Clean

16 Push Press

16 Alternating Front Rack Lunges (8/8)

After 2 Rounds Complete: Rest 2 Min before Part 2

RX Men: 95-115

RX Women: 65-75

Part 1 Score: Total Time

Goal: Under 5 Min

Part 2:

3 Rounds

12 Hang Power Cleans

12 Push Press

12 Alternating Front Rack Lunges (6/6)

 After 3 Rounds Complete: Rest 2 Min before Part 3

RX Men: 95-115

RX Women: 65-75

Part 2 Score: Total Time

Goal: Under 5 Min

Part 3:

4 Rounds

8 Hang Power Clean

8 Push Press

8 Alternating Front Rack Lunges (4/4)

RX Men: 95-115

RX Women: 65-75

Part 3 Score: Total Time

Goal: Under 5 Min

Monday

Warm up x 2.

20 knee to stomach

20 butt kickers

20 samsung lung

:30 boot strippers

:30 calf stretch

:30 Russian kB swing.

Strength

Power Clean (15 Min to find Touch and Go Double)

Score is heaviest set of 2 (must me touch and go - so no dropping).

3 MIN AMRAP

(As Many Reps as Possible)

Power Cleans

70% of heaviest double from the first part!

Metcon

5 Rounds

Run 200 Meters

10 Double Dumbbell Snatch

8 Burpee Box Jumps

Rest 1 Min between rounds

Friday

Strength

Front Squat (3x3, 2x2, 4x1)

 3x20 pistols

Metcon

Open

Thursday

Strength

4 Rounds

10 Single Leg Deadlifts

(per leg - 10 on 1 and then 10 on the other)

20 Hollow Rocks

30 Russian KB Swings (Heavy)

40 Love Taps

Use a 53-70lb KB for Men

35-53 lb KB for Women

Metcon

16 Min AMRAP

(As Many Rounds/Reps As Possible)

12 Push Press

12 Alternating DB Snatch

8 Jump Overs

RX Men: 40# DBs

RX Women: 25# DBs

Wednesday

Strength

Push Press (6 x 3 (Building))

Then

EMOM 10 Min

Min 1: 5 Heavy Dumbbell Jerks

Min 2: 40 Double Unders / Double Under Practice

Score is weight used for Jerks.

Metcon

2 Rounds

39 DB Deadlifts

10 DB Facing Burpees

39 DB Hang Power Cleans

10 DB Facing Burpees

39 DB Front Squats

10 DB Facing Burpees

RX Men: 40# DBs

RX Women: 25# DBs

Tuesday

Strength

4 rounds

10-15 Reps Dumbbell Bench

10-15 Reps Dumbbell Pull Over

 Then

4 Rounds

10-12 Reps Dumbbell Pec Flys

10-12 Reps 1 Arm Dumbbell Row Right

10-12 Reps 1 Arm Dumbbell Row Left

Metcon

Every 5 Min for 4 Rounds

Run 400 Meters

30 KB Swings

30 Air Squats

RX Men: 50-55# KB/DB

RX Women: 30-35# KB/DB

Monday

Strength 

Back Squat (1 Rep Every 90 Seconds for 12 Min)

Then

5 Rounds

10 Sandbag Toss Over

100 Meter Farmer Carry

For the farmer carry:

40-50# DBs/KBs or heavier for Men.

25-35# DBs/KBs or heavier for Women.

Metcon

14 Min AMRAP

(As Many Rounds and Reps As Possible in 14 Minutes)

7 Toes to Bar

7 Push Ups

7 Pull Ups

7 Push Ups