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#