CONDITIONING
FOR TOTAL REPS & CALS
TABATA CAL ROW
TABATA PUSH UPS
TABATA ABMAT SIT UPS
TABATA BIKE ERG
ACCESSORY CASH OUT
3 SETS OF
:45 WALL SIT
10 BARBELL ROLLOUTS
STRENGTH
EMOM 10
O- 3 TNG POWER CLEANS, BUILDING
E- 10 TOE TO BAR
WORKOUT
AMRAP 10
3-6-9-12….+
RUSSIAN KBS
BOX JUMPS
#53/35
SKILL
DOUBLE UNDER PRACTICE
SPEND 10 MINUTES PRACTICING/DRILLING THE MOVEMENT
*IF YOU HAVE DU, WORK ON CROSSOVERS OR TRIPLE UNDERS
STRENGTH
EST A 10RM BACK SQUAT
AROUND ~70-75%
WORKOUT
AMRAP 15
400M RUN
25 WALLBALLS #20/14
Complete the Deck For Time
Draw cards from a standard 52-card deck plus 2 Jokers. Each card drawn determines which exercise to do and the number of reps.
HALLOWEEN!! 👻🎃
STRENGTH
5X3 HANG SQUAT CLEANS, BUILDING
WORKOUT
AMRAP 13
6 DB THRUSTERS #50s/35s
6 TOES TO BAR
66 DOUBLE UNDERS
#50X2/35X2
CONDITIONING
AMRAP in 30 minutes
500 meter Row
50 Lunges
500 meter Ski Erg
50 Air Squats
500 meter Run
50 Sit-Ups
STRENGTH
5X5 PUSH JERK
BUILD TO 10RPE
HEAVIER THAN 9/15
WORKOUT
4RFT
10 DUAL DB STOH #50/35
20 PUSH UPS
100' BEAR CRAWL