Monthly Archive: October 2019

A. Front Squats 3×3 B. EMOM 12 Min 1- 50 DU Min 2- :30 Ring Hold Min 3- 25 Flutter

Happy Halloween!!! A. Bench Press 4×4 B. 2k- Run or Row- WV optional **Evening classes 4:30 and 6pm only

A. Split Jerk 2-2-2-2 B. In 4 mins: 20 Russian KB Swings (70/53) 20 Lunges 20 Russian KB Swings (70/53)

A. For time: 10 Burpees 10 Thrusters (95/65) 200m Run 9 Burpees 9 Thrusters 200m Run…….. 1 Burpee 1 Thruster

A. Every 2 mins for 12mins: Snatch l.l B. 3 rds for time: 10 C2B 12 Wallballs (25/20) 14 Box

A. For time: 800m Run 50 Hang Power Clean (95/65) 7 Strict Pullups 800m Run 50 S2OH (95/65) 7 Strict

A. 20.3 For time: 21-15-9 Deadlift (225/155) HSPU Then, 21-15-9 Deadlift (315/205) 50ft HSW

A. Front Squats 3×3 B. EMOM 12 Min 1- 40ft HSW or :40 HS Hold Min 2- 20 Weighted Situps

A. Split Jerk 2-2-2-2 B. AMRAP 9 20 WallBalls (25/20) 30 Box Jumps (24/20) 40 Lunges

4×4 B. 3 sets: In 2:30- 500m Row Max Burpees over erg *rest 2:30