Monday
HALLOWEEN PARTNER WORKOUT!
For Time (35 min cap)
10 Synchro-Burpees
31 Russian Kettlebell Swings, each; 70/53
10 Synchro-Burpees
31 Box Jumps, each; 24/20
10 Synchro-Burpees
31 Push Presses, each; 95/65
10 Synchro-Burpees
31 Pull-Ups, each
10 Synchro-Burpees
31 Ball Slams, each; 30/20
10 Synchro-Burpees
31 Dumbbell Snatches, each; 50/35
1,031 meter Row as a team
Tuesday
15 mins to find a heavy complex for the day
2 Deadlift
1 Hang Power Clean
1 Shoulder to Overhead
** Begin with an empty barbell; build as desired
4 Rounds for time (16 min cap)
18 Deadlifts
12 Hang Power Cleans
9 Shoulder to Overhead
400m Run
** Weight for the metcon shall be 50% of Part 1
Wednesday
E2MOM x 5
10 Alternating Step-back Barbell Lunges, 5 each leg
E7MOM x 3
20/16 Calorie Bike
10 Double DB Box Step Up Overs, 24/20, 50s/35s
30 Abmat Sit-ups
10 Double DB Box Step Up Overs, 24/20, 50s/35s
20/16 Calorie Bike
Thursday
AMRAP 40
1000m Row
2000m Bike
1000m Ski
***At GO! and E4MOM, complete 3 wall walks
Friday
For time (25 min cap)
3-6-9-12-15-18 Toes-to-Bar
50-50-50-50-50-50 Double-Unders
18-15-12-9-6-3 DB Shoulder to Overhead, 50s/35s
** 50m Famers Carry after each round with Shoulder to Overhead weight
Saturday
TBD
Sunday
Go outdoors and use your fitness.
