Saturday 11/4

WARM UP

5:00 quadrapedal movement

SKILL

Athlete choice
5:00 practice

WORKOUT OF THE DAY

45:00 time cap:
1. 1200 meter run + 10 pull ups
2. 30 handstand push ups
3. 200 meter sandbag carry
4. 1200 meter run + 10 pull ups
5. 30 wall balls
6. 200 meter sandbag carry
7. 1200 meter run + 10 pull ups
8. 30 toes to bar
9. 200 meter sandbag carry
10. 1200 meter run + 10 pull ups
11. 30 push ups
12. 200 meter sandbag cary
13. 1200 meter run + 10 pull ups
14. 30 box jumps
15. 200 meter sandbag carry

Friday 11/3

WARM UP

3 rounds:
10 meter inch worm push up
10 meter walking lunge
10 ring row

SKILL

Handstand walking
10:00 practice

WORKOUT OF THE DAY

EMOTM 25:00
Minute 1 – 5 deadlift @ 80% 1RM
Minute 2 – 10 HSPU
Minute 3 – 15 pull up
Minute 4 – 20 wall ball
Minute 5 – 25 double under

*Score total reps completed.

ANYWHEREX

SKILL

Ankle mobility
10:00 roll and stretch

WORKOUT

5 rounds for time:
100 meter sled push
15 kb swings
5 wall walks

Thursday 11/2

WARM UP

5:00 pizza delivery

SKILL

10:00 to complete:
“Flight simulator”
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 unbroken double unders

WORKOUT OF THE DAY

18:00 AMRAP:
50 thrusters (95/65)
800 meter run
25 ring muscle ups

ANYWHEREX

SKILL

Rope climb technique
10:00 practice

WORKOUT

30:00 AMRAP:
1000 meter row
50 abmat situps
25 kb thrusters (either arm)

Wednesday 11/1

WARM UP

3 rounds:
10 calorie row
10 deadlift
10 push press

SKILL

Handstand push up technique
10:00 practice

WORKOUT OF THE DAY

5 rounds for time:
12 deadlift
9 hang clean
6 jerk
20 calorie row

RX: (155/105)
55+: (105/75)
Lv2: (205/125)

ANYWHEREX

SKILL

Power clean technique
5 x 5

WORKOUT

10 rounds for time with partner:
400 meter run
20 ring rows

*each partner performs 1 full round before tagging out.

BARBELL

NEW barbell WARM UP!!!
3 rounds:
10 meter knee pull
10 meter toy soldier
10 meter low spider crawl
:30 squat hold (oh or front)

3 x 10 sots press (front)

A) EMOTM 10:00
High hang squat clean + 5 second pause in bottom

B) EMOTM 5:00
Full squat clean + 5 second pause in bottom

C) Build to heavy in 15:00:
2 RM squat clean & jerk (reset allowed)

D) Push press + front squat
3 x 5 + 5

HALLOWEEN – COSTUME WOD

WARM UP

EMOTM 10:00
10 burpees

*Athletes in costume can opt for 5:00 freestyle dance instead.

SKILL

Pegboard or legless rope climb
10:00 practice

WORKOUT OF THE DAY

21-15-9
Toes to bar
Box step overs w/ kb
Push ups

RX: (24kg/16kg)
55+: (16kg/12kg)