In teams of 2 for time. Share the reps. One works, one rests.

150/102 cal row (alternate every 25/17 cal)
200 double unders (alternate every 20 reps)
100 DB snatches (25/15 lb) or clusters w/med ball (40/30 lb) (alternate every 10 reps)
200 double unders (alternate every 20 reps)
150/102 cal row (alternate every 25/17 cal)

20min time limit
500m run
20 burpee
20 DU or 50 ones
400m run
15 burpee
15 DU or 50 ones
1000m row or 2000m bike
15 burpee
15 DU or 50 ones
400m run
20 burpee
20 DU or 50 ones
500m run

Remember to dress up or wear a mask.

*Evening class from 6p-7p for Halloween! No 5:30p class. The gym will be open for you early birds to warm up before the warm up.

Stick around afterwards for some treats and adult beverages.

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
4 push ups
6 squat therapy
8 sec v sit

Teams of two complete:
Hallo-wod (16)
200 brain busters 16/12
200 gut gushers 16/12
800m pumpkin run (2x400m) relay-one person at a time w/medball.

Teams of two complete:
Hallo-wod comp(16)
250 brain buster 20/14
50 bar muscle rip ups
800m pumpkin run (2x400m) relay-one person at a time w/medball.

*Record time after last person completes 400m pumpkin run.

afterburner
2x400m run ot 3min
record average-refer to last week

back squat(9)
work up to hvy

Executioner
60 rtw
30 w raise
2 min samson

EMOM 5: 5 tng power clean 75% of max
EMOM 5: 3 tng power clean 82.5% of max
EVERY 30s for 5min: 1 power clean 90%
EMOM 5: 3 tng power clean 82.5% of max

This is 20 min power clean session

Find max:
1 power clean + 1 hang squat clean + 1 split jerk

Do additional three sets with 80-90% of days max.

In teams of 2, you and your partner will move through five stations trying to score as many reps as possible in the following movements:

60s of KB swings
60s rest
60s of Push ups
60s rest
60s of Box jump overs
60s rest
60s of Burpees
60s rest
60s of Anchored sit ups
60s rest

One partner works for the entire 60s and then rests while partner works for 60s. Each partner will cycle through until they complete each station 3 times.

#Strength

8 x 3 @ zone 1 (L) of:

• BB Klokov press

Based on Neural Ramping Method with Rep Performance Style (Christian Thibaudeau)

#Strength

8 x 3 @ zone 1 (L) of:

• BB standing strict press

Neural Ramping Method with Rep Performance Style (Christian Thibaudeau)

Start up
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds
6 decline push ups
6 bent over row
8 v-ups

gym goat(5)

Power(15) choose one or two
bench 4x2
front squat 3x5
deadlift 5x1

Metcon(13)
400m run
25 squats
25 hrpu
20 squats
20 hrpu
15 squats
15 hrpu
10 squats
10 hrpu
5 squats
5 hrpu
400m run

Metcon-comp(10)
2x800m repeat. Rest=work.
then
25-15-10(10)
wallball 20/14
pull ups
cal airdyne

Finisher
60 rtw
30 t raise
2 min couch per

For time (Cap: 20 min).
—1 round of:
100 double-unders.
50 squats.
25 Push press (42'5/25 kgs).
—Then, 2 rounds of:
60 double-unders
30 squats
15 Push press (42'5/25 kgs).
—Then, 3 rounds of:
40 double-unders
20 squats
10 Push press (42'5/25 kgs).