October 30 – Halloween Partner Workout – 4 Rnds

  • Each – 10 Power Cleans 95/65
  • Each- 10 Push Jerks 95/65
  • Together – 31 KBS 53/35
  • Together- 31 Box Jumps 24/20
  • Together- 200 M Row

October 29

  • 1 Mile Run

then

  • 50 GHD Sit Ups

then

  • 35 Thrusters 115/75

October 28 – 3 Rnds

  • 30 Hang Snatch 65/45
  • 30 Wall Balls 20/14

October 27

  • 21 Deadlifts 225/165
  • 21 DB Thrusters 50/30
  • 800 M Run
  • 15 Deadlifts 225/165
  • 15 DB Thrusters 50/30
  • 400 M RUn
  • 9 Deadlifts 225/165
  • 9 DB Thrusters 50/30
  • 200 M Run

October 26

  • Max Split Jerk

then

7 Min AMRAP

  • 9 KBS 53/35
  • 9 KB Jumping Front Squats 53/35

October 25

  • 21 Burpees
  • 400 M Run
  • 3 Rnds
  • 21 OHS
  • 12 Pull Ups
  • 400 M Run
  • 21 Burpees

October 23

  • Max 1 Arm Snatch to OHS
  • Max Pull Ups

Then

  • 50 SDHP 30/45
  • 30 Thruster
  • 30 Pull Ups

October 22 – 3 Rnds

  • 10 Hang Clean 135/95
  • 25 Wall Balls 20/14

October 21

  • 500 M Row
  • 30 GHD Sit Ups
  • 30 Pull Ups
  • 30 Double Unders
  • 30 Ring Rows
  • 30 Box Jumps
  • 400 M Run

October 20

OHS:  3-3-3-3-3

Then

21, 15, 9

  • OHS 95/ 65
  • Pull Ups

October 19 – 2 Rnds

  • 30 Push Jerk 95/65
  • 7 Burpees
  • 30 Front Squats
  • 7 Burpee
  • 30 Toes to Bar
  • 7 Burpee

October 18 – 5 RNDS

  • 7 DB Cleans 50/30
  • 14 Deadlifts
  • 21 Walking Lunges- farmer carry with DB

October 16

  • Filthy 50

October 15 – Heavy Grace

  • 80 Percent Max Clean

October 14

  • 800 M Run
  • 5 Rinds Cindy
  • 5 Rnds
  • 10 Wall Balls
  • 5 Burpees
  • 800 M Run

October 13 – 1 Rep Max Clean

then

3 RNDS

  • 400 M Run
  • Rest 30 Seconds

October 12 – Gymnastics Fun… then

  • 30 Med Ball Cleans 20/14
  • Dumpster Run
  • 30 Wall Balls
  • Dumpster Run
  • 30 OH Walking Lunges

October 11

  • Press
  • 2-2-2-2-2-2-2

then

21- 15- 9

  • KBS 70/44
  • KB Front Squat

October 10

  • Baseline

then

  • 1 Rep Max Deadlift

October 8 – 4 RNDS

2 Min AMRAP

  • 8 Front Squats 185/135
  • Row For Cal
  • Rest

October 7 – Jack

20 Min AMRAP

  • 10 Push Press 115/75
  • 10 KBS 53/35
  • 10 Box Jump 24/20

October 6

  • weighted Pull Ups
  • 3-3-3-3-3-3-3

then

12 Min AMRAP

  • 7 Box Jumps
  • 7 Power Cleans 95/65

October 5 – Tabata

  • Hollow Rock
  • Row for Cal
  • DB Push Press 20/25
  • Hip Extension

October 4 – 3 Rnds

  • 5 Power Snatch 135/95
  • 7 KB Thrusters 53/35 right arm
  • 11 KBS 53/35
  • 5 power Snatch
  • 7 KB Thrusters 53/35 right arm
  • 11 KBS

October 2 – 12 Min AMRAP- w/ 2 Barbells

  • 3 Power Snatch 95/65
  • 6 OHS
  • 2 Jump Over Barbell Burpee
  • 3 Power Cleans
  • 6 Front Squats
  • 2 Jump Back over Barbell Burpees

October 1

  • 21 Deadlift 235/185
  • 800 M Run
  • 15 Deadlift
  • 800 M Run
  • 9 Deadlift
  • 800 M Run