Monday HAPPY HALLOWEEN!
Back Squat 88-92/3×3, 82/max repsNIGHTMARE On RIVERBELL ROAD
For Time
27-21-15-9
Overhead Squats 75/55lbs
Chest to Bar
Power Snatch 75/55lbs
Tuesday
AOTM for 4
SHSPU 50% of max
Double Unders 60% of max
After 4 minutes, Rest 1 minute and repeat
With a Partner AMRAP in 25 Minutes
30 Box Jumps 24/20 (split as desired)
20 Push Press 115/85lbs (split as desired)
10 Synchro Toes to Bar
Wednesday
Clean Build to heavy Single over 8 sets OT1:30
AMRAP in 20 Minutes
14/11 Cal bike
3 Squat Clean + 3 Front Squat 50% of max
15 Bar Facing Burpees
Thursday
OT2:30 for 6 sets
200m Run
20 Wall Balls 20/14
Rest 3 minutes
OT2:30 for 6 sets
100′ Farmers Carry 50/35s
20 Ring Rows
Friday
Bench Press Build to heavy 5
For Time
1000m Row
30 DB Bench Press 50/35s
500m Row
60 Push ups
500m Row
30 DB Bench Press 50/35s
1000m Row
Saturday
Deadlift 90/1×4
Alternate 5 Rounds w/ a partner
9 BBJO 24/20
12 alt DB Snatch 50/35
15 toes to bar
Sunday
AMRAP in 4M
20/15 cal row
150′ Shuttle Run
50′ HS Walk
Rest 2 min and repeat 5 sets
