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Monday

Back Squat

3 x 2 @ 86%

+

2 x 1 @ 92% +

Frappuccino

For Time:

20 DB (2) Front Squat 35/20

 50 Double Under

15 DB (2) Front Squat

 50 Double Under

10 DB (2) Front Squat

 50 Double Under

 

Cap = 8 minutes

 

Rx+: 50/35 & 75 DUB

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Tuesday

Monster Mash

20 Minute Flow:

100m Sled Pull (50m F./50m B.)

12 BB Bench Press

12 Strict Toe to Bar

12 DB Bent over Row

12 Banded Good Mornings

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Wednesday

Push Jerk

5 x 5

increase each set slightly

Ghouls & Goblins

6 Rounds for time:

3 Deadlift 275/185

6 Push Up

9 Box Jump 24/20"

 

Fitness:

9 KB/DB Swing

6 Push Up

9 Step Ups

 

Rx+: 315/225, Strict HSPU, 30/24”

Cap = 12 Minutes

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Thursday

Pumpkin Party

Teams of 2

Buy In: 100 Wall Ball 20/14

then,

16 Rounds, (You Go, I Go) (8 Rd each)

10/7 Calorie Ski/Row

6 Burpees

1 Rope Climb

then,

800m Run together

*For this workout, the wall ball is your "pumpkin", and it must not touch the ground. The non working partner has to hold it the entire workout. If your partner/you drop the wall ball at ANY time you both must stop and perform 10 Lunges each. Yes including the run.

Rx + = 30/20

Fitness: 2 Rope Pulls or 4 Knees to Elbow

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Friday

Power Clean

5 Singles - Building from 85%

Hang Power Clean

4 x 5 @ 75% + of today's heavy single.

It's Officially Christmas Time!

Accessory:

4 Rounds

:30 Hard C2 Bike

:45 Plank or 30 Static HS Hold

15 DB/KB (2) Hammer Curl

15 Banded Tricep Pressdown