Thursday – October 27

For Time:1 Mile Run (Run this hard)4 Minute rest, then:50 Wall Balls (20/14)20 Russian KB Swings (53/35)40 Back Squats (135/85)20 Russian KB Swings 30 Front Squats (115/75)20 Russian KB Swings20 Overhead Squats (95/65)20 Russian KB Swings*Record two things....

Wednesday – October 26

3 Rounds2 MinutesRun 200 MMax Rep Toes to Bar2 Minute Rest2 MinutesRun 200 MMax Rep Handstand Push Ups2 Minute Rest2 MinutesRun 200 MMax Calorie Row*Score is total reps of each individual motion

Monday – October 25

20 Minute AMRAP30 Double Unders10 Power Snatches (85/60)7 Bar Facing Burpees___________________________________________8:15 PM Olympic Lifting Class1) Power Snatch Doubles to 80%2) Snatch Balance to Max Snatch Weight3) Snatch Push Press + 2 Overhead Squats to 85% Max...

Monday – October 24

Part 1:3 Sets1 Minute Max Rep Toes to Bar2 Minute RestPart 2:3 Sets5 Minute EMOM @55+%2 Hang Power Cleans1 Hang Squat Clean2 Front Squats1 Split Jerk2 Minute Rest between EMOMsFirst Set = 55+%Second Set 65+%Third set 75+%

Saturday – October 22

In Teams of 2 (1 working/1 resting)10 Minute AMRAP6 Pull Ups OR 2 Muscle Ups8 Push Ups10 Overhead Lateral Step Ups (15/10)*One partner chips away at the AMRAP, the other partner completes 6 Burpees as a timekeeper5 Minute Rest10 Minute AMRAP20/15 Calorie Row20...