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