Saturday – 10/31/20

For Time:
50 Pumpkin Squats
40 Pumpkin Sit-ups
30 Pumpkin Cleans
20 Pumpkin Thrusters
30 Pumpkin Cleans
40 Pumpkins Sit-ups
50 Pumpkins Squats
(Pumpkin = Wallball, Penalty = 5 Deadlifts every time you set the “pumpkin” down during the workout. Deadlift weight = 125/185 to be paid before resuming the workout)

Friday – 10/30/20

A: “Annie”
50-40-30-20-10 reps for time of:
Sit-ups
Double Unders

B: “Randy”
75 reps for time of: Power Snatch (75/55)

Thursday – 10/29/20

A: 4 rounds of 2 reps of Jerks

B: 4 rounds of 2 reps of Cleans (full squat)

C 5 rounds of 1 rep building to heavy Clean and Jerk (You don’t have to squat on these)

D: 3 Rounds of 20 secs work, 10 seconds rest of:
Plank
Right side Windmill Plank
Left side Windmill Plank
V-ups

Wednesday – 10/28/20

“Fight Gone Bad” (RX+ 5 Rounds)

3 Rounds For Total Reps
– 1 minute Wall Ball Shots (20/14 lb)
– 1 minute Sumo Deadlift High-Pulls (75/55 lb)
– 1 minute Box Jumps (20 in)
– 1 minute Push Press (75/55 lb)
– 1 minute Row (calories)
– 1 minute Rest

Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. A 1-minute break is allowed before repeating each round. One point is given for each rep, except on the rower where each calorie is one point.

Score is the total cumulative number of repetitions completed of all movements in all 3 rounds.

Tuesday – 10/27/20

A: Working toward Heavy Back Squat
3 rounds of 5 reps – 1st rep of each round, hold 3 sec pause at bottom then continue with no pause.

B: Working to Heavy Glute-Bridge
5 rounds of 5 reps (hold bridge at top for 5 seconds each)

C: 8 Min AMRAP of:
5 Burpees
10 Mountain climbers
15 Air Squats
20 Push-ups
30 Russian Twists