Friday November 1st

WORKOUT 20.4
  For time:
30 box jumps
15 clean and jerks, 65 | 95 lb. 30 box jumps
15 clean and jerks, 85 | 135 lb. 30 box jumps
10 clean and jerks, 115 | 185 lb. 30 single-leg squats
10 clean and jerks, 145 | 225 lb. 30 single-leg squats
5 clean and jerks, 175 | 275 lb. 30 single-leg squats
5 clean and jerks, 205 | 315 lb.
♀ 20-in. box ♂ 24-in. box
Time cap: 20 minutes

“Nightmare on Orange Street”
Trick or Treat with a deck of cards
           Teams of 2
Alternate cards(I go, you go)
Number on Card=reps
Suit=Movement

Clubs=WALKING DEADlifts (kettlebell)
Spades=SCARY burpees
Diamonds=ZOMBIE squats
Hearts=DEATH row cals

Every 5 Min Run 200m together

Wednesday October 30th

Strict press
5x3
Climbing to heavy set of 3

“Dawn of The Dead”
100-80-60-40-20
Double Unders
50-40-30-20-10
Stick ab mat sit ups

Tuesday October 29th

Hang Snatch

5x3
Build to heavy set of 3
Squat if possible

“The Shining”
6 Min Amrap
12 Dumbell Snatch 50/35
9 Thruster 95/65

Rest 3
Repeat

Monday October 28th

Tempo Backsquat
3x10
4:0:3:0

“Camp Crystal Lake”

        5 RFT
9 Hang squat clean 115/75
15 Burpees over Bar

Friday October 25th

20.3

For time:
21 deadlifts (weight 1)
21 handstand push-ups
15 deadlifts (weight 1)
15 handstand push-ups
9 deadlifts (weight 1)
9 handstand push-ups
21 deadlifts (weight 2)
 50-ft. handstand walk
15 deadlifts (weight 2) 50-ft. handstand walk
9 deadlifts (weight 2) 50-ft. handstand walk
♀ deadlift 155 lb. then 205 lb.
 ♂ deadlift 225 lb. then 315 lb.
Time cap: 9 minutes

Thursday October 24th

“Beetlejuice”

35 Min AMRAP
TEAMS OF 2

50/40 Cal row
400 m Farmers Carry
50 Burpees

Wednesday October 23rd

Deadlift
5x3
Climb to heavy

“Poltergeist”
21-15-9
Dumbbell Clean and Jerk 50/35
**20 Front rack lunges after each round

Tuesday October 22nd

“Scream”

2 Rounds For Time

Amrap 5
15 BBJO
15 Pull-ups

Rest 5

AMRAP 5
15 HSPU
15 BBJO

REST 5 And Repeat

Monday October 21st

Back Squat
5x3

"Child's Play"3 Rounds:
15 Deadlifts (185/115)
20 Front Squats
80 Double-Unders

RX+ 205/145

October 18th

20.2
20 min AMRAP
4 DB Thrusters 50/35
6 TTB
24 dubs

Thursday October 17th

“Last Dance with Mary Jane”

30 Min EMOM
1-sit ups
2-row/bike
3-air squats
4-burpees
5-double unders
6-rest

Wednesday October 16th

Professor X

2 sets
75 wall balls 20/14
50 box jump overs 24/20
25 Power Cleans 125/95

Rest 5 Min in between sets

Tuesday October 15th

Tempo Deadlift5 Sets of 1
Tempo: 6 Seconds Up, 6 Seconds Down

Build to a moderate, and not to exceed 55%. Rest as needed between sets.

Conditioning"Breakfast Club"
5 Rounds of AMRAP 1:30:
25 Double Unders, 6 Deadlifts 185/135
25 Double Unders, Max Strict HSPU in Time Remaining
Rest 30 Seconds Between Rounds

Rx + 225/155

Monday October 14th

Back Squat
5 Repetitions
4 Repetitions
3 Repetitions
1 Repetition
1 Repetition
1 Repetition

“Interference”
20 Minute Amrap
20 cal row 

10 Chest to Bar Pull-ups

10 Burpee Box Jump Overs (24/20)

50' Double Dumbbell Front Rack Walking Lunge (50's/35's)

Friday October 11th

“20.1”

10 Rounds

8 Ground to Overhead 95/65

10 Bar Facing Burpees

15 min cap

Thursday October 10th

“Hips Dont Lie”

2 Rounds 

Amrap 5

15 Kettlebell Swings
25 AbMat Sit-Ups

Rest 5

Amrap 5

15 Kettlebell Swings

25 Air Squats

Wednesday October 8th

"Front Squat”
On the 1:30 x 6:
1 Pausing Front Squat
1 Front Squat

“Miracle-Gro”
5 Rounds:
200 Meter Run
60 Double Unders
12 Strict Handstand Push-ups

Tuesday October 7th

Power Clean 

5x2

Building 

40%

50%

60%

70%

80%

Conditioning

 "Double Dare”

3 x AMRAP 4, resting 4:00 between: 

15 Burpee Box Jump Overs (24"/20") 

21 Power Cleans 

27/21 Calorie Row 

Round 1: RX 115/85, RX+135/95 

Round 2: RX 95/65, RX+115/85 

Round 3: RX 75/55, RX+95/65

Monday October 7th

On the 2 x 5 Sets:
2 Snatch Balances
1 Snatch


"Snake Bite"
With a 9:00 Time Cap:
21-15-9:
Squat Snatch (75/55)
Pull-Ups

After Completion or Cap, until the 12 Minute Mark:
Build to Heavy Single Snatch
Power or Squat

RX+ 95/65
Chest to Bar Pull ups

Saturday October 5th

"Jelly"5 Rounds:
400 Meter Run
30/24 Calorie Row
30 Wallballs (20/14)

Friday October 4th

Clean and Jerk 

 5x2 

"Gut Feeling" 

AMRAP 16: 

12 Hang Power Cleans  

12 Burpee Box Jump Overs (24/20) 

12 Push Jerks  

12 Pull Ups, C2B, BMU 

RX 125/75 

RX+ 155/105  

Thursday 03 October 2019

“Double Dare”
On the 4:00 x 5 Rounds:
25/20 Calorie Assault Bike
50 Double Unders
5 Deadlifts

*Build in Deadlift Weight each round*

Thursday, October 3rd

“Double Dare”
On the 4:00 x 5 Rounds:
25/20 Calorie Assault Bike 
50 Double Unders
5 Deadlifts

*Build in Deadlift Weight*

Wednesday October 2nd

Front Squat 

On the 2:00 x 5 Sets: 

Set 1: 6 Reps 50% 

Set 2: 4 Reps 60% 

Set 3: 2 Reps 70% 

Set 4: 4 Reps 60% 

Set 5: 6 Reps 50%  

WOD

“JUNK IN THE TRUNK”

3 Rounds 

20 Kettlebell Swings 

15 Toes To Bar 

Directly Into....

3 rounds 

20 Alternating DB Snatch 50/35

15 Thrusters 95/65