Hey!!! The gym is open till 5 pm today. Happy Halloween! Dress up for the 4 pm class! You will win a thing if you win.
Warm up: Get ready to lift weights
10 Rounds for time of:
300 Meter row
1 Clean + 1 hang power clean + 2 Front squats (Unbroken)
Start @ kinda heavy and go up in weight every 2 rounds. 4 total weight changes.
The goal is to end at a weight that you think you might fail at. (but make it)
Wam up: 500 meter row / 200 meter run
4 Min AMRAP:
5 Dumbbell Thrusters
5 Burpees
2 Min rest
3 Rounds of:
4 Min AMRAP:
150 Meter row
15 Hand Hops
15 Lateral switch steps (double count)
2 Min rest
Warm up: row 500 meters / 10 plyo pushups / 10 Bench dips
Odds: Bench press x 1
Evens: Toes to bar x 5 – 15
2. For time:
2000 meter row
Warm up: 2 Rounds of 8 back extensions / 8 GHD sit ups / 8 pushups
Odds: Pendlay Row x 6
Evens: Seated Shoulder press x 6
2. 6 Rounds for time:
12 Calorie row
12 Burpees over the rower
Warm up: 2 Minute row / Banded good mornings / Glute ham sit ups / Glute ham raise
3 second paused front squat: x 3 reps ( 65% of max )
Go up in weight
2. Every 90 seconds for 5 sets:
Back squat x 3 reps ( 80% of max )
3. For time:
20 Calorie row
40 Overhead squats @ 75 lbs / 53 lbs
20 Calorie row
Warm up: 2 minute row / 20 pushups
2. 3 Rounds for time of:
30 1.5 / 1 pood kb snatches
45 Calorie row
60 Double unders
Warm up: 500 meter row or bike / 50 rope waves
2. For time:
50 Calorie row or bike
50 Burpees
Warm up: 2 Rounds of Cindy
2. 8 minutes max calories on the rower or bike
* Every minute hop off and do 15 pushups (Do less if they take you longer than 20 seconds)
Warm up: Pushups x 20 / Pullups x 10
Bench press x 3 + 6 Plyo pushups
2. 200 meter row x 4 sprints ( 1 minute rest between efforts )
Recover
3. 100 Meter row x 4 sprints ( 1 minute between efforts )
Warm up: 100′ high skip / 100′ Side shuffle / 100′ Back pedal / Kang squat x 15
2. 3 sets of 12 weighted or banded Glute ham raise
3. For time:
500 Meter row
20 Body weight cleans
