-- HAPPY HALLOWEEN -- Warm up 500 M Row 20 Band Pull Apart 10 Thruster @ 45/35lbs x 2 Clean Warm Up Barbell Cycling Practice @ 35% of 1 RM 5 Power Cleans 5 Shoulder to Overhead Rest 1:00 5 Power Clean and Jerks 5 Hang Squat Cleans Rest 1:00 5 Squat Cleans 5 Squat Clean Thrusters Olympic Lifting - - Clean Complex - 2 Clean + 3 Front Squats Build to a heavy. - Gymnastics 10 Cals Bike @ 500/400 Watts Max Unbroken TTB Rest 2:00 4 Rounds not for time - Conditioning 31 Double Unders 10 Thursters @ 115/75 3 Bar Muscle Unders 10 Minutes AMRAP
- Warm up 1000 M Row - Olympic Lifting -- Snatch Warm Up With a Barbell 3 Reps High Power Snatch 3 Reps Hang Power Snatch 3 Reps High Hang Snatch 3 Reps Hang Squat Snatch 3 Reps OHS 2 Rounds -Snatch Build to a Heavy Snatch in 5 sets - Back Squat: Build to a heavy 1 Rep in 5 sets Gymnastics Work - Max Unbroken Set of Strict HSPU Rest 5 minutes then 5 Minute AMRAP of Kipping HSPU 100 M Row 8/6 Cals Bikw 10 Hang Power Cleans @ 115/75 Rest 4 Minutes x 6
Warm up :30 Second Plank 10 Sumo Stance Barbell Good Mornings 10 GHD 2 Rounds Strength - Deadlift Build to a Heavy 2 Rep, Do not build to a max set, just something that is tough. Workout For Time: 50 ft SA OH Carry @ AHAP 50 ft Sled Rope Pull @ 1/2 Body Weight 50 Ft Sled Push @ BW 800 M Run @ 1:45/1:55 400m Pace 4 Rounds no for time
Warm Up 10 Cals Bike 5 Push Ups 5 Each Arm - 1 Arm KB Swings 50ft Bear Crawl x 2 Barbell Cycling Warm up 5 Hang Power Cleans + Front Squats 5 Hang Cleans x 2 Rounds (Start with bar then add weight each round) Olympic Lifting - Every 90 Seconds x 8 8 TNG Power Cleans @ 155/105 Strength - 25ft DB Front Rack Walking Lunges x 3 AHAP Gymnastics - 25 Pike Ups 12 Barbell Roll Outs 25 Hollow Rocks 1:10 DBall Hold 150/100 x 3 Conditioning 30 Pull Ups 30 Box Jump Overs 30 KB Swings @ 70/53 3 Rounds for Time
Warm up 3 Wall Walks 10 Cals Bike 10 Ring Rows 3 Rounds not for time. Press Warm Up Start with Barbell, then add weight each round. Stay Light. 5 Split Stance Strict Press Tempo: 22225 Split Stance Push Press with 3 Second Pause at the top 5 Split Jerk with 3 second pause in the catch position 2 Rounds Olympic Lifting - Build to a Heavy Split Jerk Gymnastics Super set 4 Kip Swings + 4 Pull ups + 4 Chest to bar or 3 Kip Swings + 2 Hip to bar + 3 Bar Muscle Ups Rest 60 Seconds 4 Ring Swings + 4 Hips to Rings or 3 Ring Swings + 2 Hips to Rings + 3 Ring Muscle ups Rest 60 Seconds x 4 15 Box Jumps 10 Cals Bike 5 SDHP @ 135/95 Rest 2:00 x 6
Warm up 500 M Row 20 Band Pull Apart 10 Front Squat with Barbell Tempo 3333 x 2 Clean Warm Up Barbell Cycling Practice @ 35% of 1 RM 5 Power Cleans 5 Shoulder to Overhead Rest 1:00 5 Power Clean and Jerks 5 Hang Squat Cleans Rest 1:00 5 Squat Cleans 5 Squat Clean Thrusters Olympic Lifting - - Clean Complex - Clean + 3 Front Squats Build to a heavy. - Gymnastics Tuck Front Lever Hold (Bar) : 20 Second holds 10 Strict Toes to Bars :20 Second Ring Holds 4 Rounds not for time - Conditioning 10 Box jump Overs 20 Pull Ups 30 Cals Bike 3 Rounds for time
- Warm up 20 Double Unders 25 ft Overhead Farmers Carry 2 Wall Walks 6 Dead bugs 2 Rounds - Olympic Lifting -- Snatch Warm Up With a Barbell 3 Reps High Power Snatch 3 Reps Hang Power Snatch 3 Reps High Hang Snatch 3 Reps Hang Squat Snatch 3 Reps OHS 2 Rounds -Snatch 2 position Snatch (high hang, hang, Build to a heavy Then 3 x 1 Full Snatch @ 90% - Back Squat: Build to a heavy 3 Rep then drop down to 70 % and build to a Heavy 1 Rep. Gymnastics Work - 10 Wall Facing Handstand Scap Push ups 10 Wall Facing Shoulder Taps 10 Kipping HSPU Rest 1:00 then Max Strict HSPU Rest 2:00 x 3 7 Minute AMRAP of 12 Pull ups 8 OHS @ 135/95 12 Toes to Bar 25 Ft OH Walking Lunges 135/95 Rest 3 minutes x 3 ***G
Warm up :30 Second Plank 10 Sumo Stance Barbell Good Mornings 10 GHD 2 Rounds Strength - Deadlift Build to a Heavy 3 Rep, Do not build to a max set, just something that is tough. Workout For Time: 25 Burpee Box Jump Overs 50 ft Farmers Carry 100/70 25 Cals Bike x 4 Rounds
Warm Up 10 Cals Bike 5 Push Ups 5 Each Arm - 1 Arm KB Swings 5 Each Arm Waiter Squats x 2 Barbell Cycling Warm up 5 Hang Power Cleans + Front Squats 5 Hang Cleans x 2 Rounds (Start with bar then add weight each round) Olympic Lifting - Every 90 Seconds x 12 6 TNG Power Cleans @ 155/105 Strength - 25ft Overhead Walking Lunges x 3 AHAP Gymnastics - 20 Pike Ups 10 Barbell Roll Outs 20 Hollow Rocks 1:00 DBall Hold 150/100 x 3 Conditioning 30 Power Snatches @ 115/75 30 Power Cleans @ 135/95 20 Power Snatches @ 135/95 20 Power Cleans @ 155/105 10 Power Snatches @ 155/105 10 Power Cleans @ 185/125
Warm up 10 Overhead Walking Lunges @ 45lbs/35lbs 10 Cals Bike 10 Ring Rows 3 Rounds not for time. Press Warm Up Start with Barbell, then add weight each round. Stay Light. 5 Split Stance Strict Press Tempo: 22225 Split Stance Push Press with 3 Second Pause at the top 5 Split Jerk with 3 second pause in the catch position 2 Rounds Olympic Lifting - 2 Push Press + Split Jerk Build to a heavy Complex B. Incline Single Arm Dumbbell Bench Press 3 x 5 each arm : Build to a heavy set, Tempo: 32x1 Gymnastics Super set 4 Kip Swings + 4 Pull ups + 3 Chest to bar or 3 Kip Swings + 1 Hip to bar + 3 Bar Muscle Ups Rest 60 Seconds 4 Ring Swings + 4 Hips to Rings or 3 Ring Swings + 1 Hips to Rings + 3 Rin
Warm up 500 M Row 20 Band Pull Apart 10 Front Squat with Barbell Tempo 3333 x 2 Clean Warm Up Barbell Cycling Practice @ 35% of 1 RM 5 Power Cleans 5 Shoulder to Overhead Rest 1:00 5 Power Clean and Jerks 5 Hang Squat Cleans Rest 1:00 5 Squat Cleans 5 Squat Clean Thrusters Olympic Lifting - - Clean Complex - Clean + Front Squat + Hang Clean + Front Squat Build to a heavy. - Gymnastics Tuck Front Lever Hold (Bar) : 20 Second holds 10 Strict Toes to Bars 4 Rounds not for time - Conditioning 15 Cal Bike 15 Burpees 10 Rounds for Time *** Push the pace on the bike and try to keep the burpees consistent.
- Warm up 20 Double Unders 25 ft D-Ball Carry 2 Wall Walks 6 Dead bugs 2 Rounds - Olympic Lifting -- Snatch Warm Up With a Barbell 3 Reps High Power Snatch 3 Reps Hang Power Snatch 3 Reps High Hang Snatch 3 Reps Hang Squat Snatch 3 Reps OHS 2 Rounds -Snatch 3 position Snatch (high hang, hang, mid shin) Build to a heavy Then 3 x 1 Full Snatch @ 90% - Back Squat: Build to a heavy 5 Rep then drop down to 70 % and build to a Heavy 4 Rep. Gymnastics Work - 10 Wall Facing Handstand Scap Push ups 10 Wall Facing Shoulder Taps 10 Kipping HSPU Rest 1:00 x 4 7 Minute AMRAP of 10 Sumo Deadlift High Pulls @ 115/75 15 Toes to Bar ( in Sets of 5) 10 Shoulder to Overhead 15 Ring Push ups Rest 3 minutes x 3
Warm up :30 Second Plank 10 Sumo Stance Barbell Good Mornings 10 GHD 2 Rounds Strength - Deadlift Build to a Heavy 5 Rep, Do not build to a max set, just something that is tough. Workout For Time: 50 Wall Balls 30 Chest to Bars 10 Deadlifts @ 315/225 3 Rounds for Time
Warm Up 10 Cals Bike 5 Push Ups 5 Each Arm - 1 Arm KB Swings 5 Each Arm Waiter Squats x 2 Barbell Cycling Warm up 5 Hang Power Cleans + Front Squats 5 Hang Cleans x 2 Rounds (Start with bar then add weight each round) Olympic Lifting - Every 90 Seconds x 12 5 TNG Power Cleans @ 155/105 Strength - 25ft Overhead Walking Lunges x 3 AHAP Gymnastics - 20 Pike Ups 10 Barbell Roll Outs 20 Hollow Rocks 1:00 DBall Hold 150/100 x 3 Conditioning 30 Wall Balls 30 Cals Row 30 Burpees to 6 Inch Target 5 Rounds
Warm up 10 Barbell Thrusters @ 45lbs 10 Cals Bike 10 Knees to Elbows 3 Rounds not for time. Press Warm Up Start with Barbell, then add weight each round. Stay Light. 5 Split Stance Strict Press Tempo: 22225 Split Stance Push Press with 3 Second Pause at the top 5 Split Jerk with 3 second pause in the catch position 2 Rounds Olympic Lifting - Push Press + Split Jerk Build to a heavy Complex B. Incline Single Arm Dumbbell Bench Press 3 x 5 each arm : Build to a heavy set, Tempo: 32x1 Gymnastics Super set 3 Kip Swings + 3 Pull ups + 3 Chest to bar or 3 Kip Swings + 1 Hip to bar + 2 Bar Muscle Ups Rest 60 Seconds 3 Ring Swings + 3 Hips to Rings or 3 Ring Swings + 1 Hips to Rings + 2 Ring Muscle
Warm up 250 M Row 5 Kip Swings 5 Strict Ring Dips with 3 second hold in bottom. x 2 Clean Warm Up With a Barbell- 2 Rounds of: 3 Reps High Hang Power Clean 3 Reps Hang Power Clean + FS 3 Reps High Hang Squat Clean 3 Reps Hang Squat Clean 3 Reps Front Squat Olympic Lifting - A. Clean Complex - Clean + Hang Clean + 3 Front Squats Build to a heavy. B. Gymnastics 5 Pull Ups 5 HSPU 25 Double Unders 5 Rounds D. Conditioning 500 M Row 1 Mile Bike x 6 Focus on pacing the thrusters to complete your biggest set possible.
