Workout

5 rounds, each for time, starting every 5 minutes of:
100m dumbbell farmers carry (35/25 lb)
400m run

Workout

For load:

Back squat
7-7-7-7-7-7

Rest day or make-up day

Workout

2 rounds for time of:
1.1 mile ruck (35/20 lb)
50 burpees

Workout

5 rounds for time of:
15 deadlifts (185/125 lb)
15 push-ups

Workout

For time:
2 shuttle runs, 25 ft
20 sit-ups
4 shuttle runs, 25 ft
20 sit-ups
6 shuttle runs, 25 ft
20 sit-ups
8 shuttle runs, 25 ft
20 sit-ups
10 shuttle runs, 25 ft
20 sit-ups
12 shuttle runs, 25 ft
20 sit-ups
14 shuttle runs, 25 ft
20 sit-ups

Rest day or make-up day

__________

Schedule Announcement

There will be no evening classes on Halloween, Thursday, October 31. The last class will be held at 12:00 p.m.

Happy Halloween!

Workout

Every 1 min for 20 mins, alternating between:
3 Rope Climbs
18/15 Bike Erg Calories
5 Muscle-ups
Rest 1 min

Workout

Snatch
3-3-2-2-1-1-1

using heaviest weight per set

Workout

5 rounds for time of:
40 Double Unders
20 Alternating Dumbbell Snatches, 50/35 lbs
20 GHD Sit-ups

Rest Day

Workout

“Jenny”

Complete as many rounds as possible in 20 mins of:
20 Overhead Squats, 45/35 lbs
20 Back Squats, 45/35 lbs
Run, 400 m

U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord in Washington state. Moreno is survived by her mother, Marie V. Cordero; sisters, Jearaldy Moreno and Yaritza Cordova; and brother, Ivan F. Moreno.

Workout

5 rounds, each round for time, of:
Row, 300 m
12 Push Press, 155/105 lbs

Rest 3 mins between each round.

Workout

21-15-9
Hang Power Clean 155/105
Ring Dip

Rest Day

Workout

Deadlift
3-3-2-2-1-1-1

using heaviest weight per set

Workout

With a continuously running clock perform:
1 Thruster, 95/65 lbs and 1 Box Jump, 24/20 in in the first 1 min
2 Thrusters, 95/65 lbs and 2 Box Jumps, 24/20 in in the second 1 min
3 Thrusters, 95/65 lbs and 3 Box Jumps, 24/20 in in the third 1 min
...
Continuing this for as long as you are able.

Rest 5 minutes then,

For time:
Pull-up
Box Jump

Start at the reps you ended with on the Death by Thruster, and complete descending for time.

Bert

For time:
50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpees

Rest Day

3 rounds for max reps of:
Run, 200 m
max rep Power Snatches, 95/65 lbs
Rest 1:30
Run, 200 m
max rep Power Cleans, 95/65 lbs
Rest 1:30

Workout

5 rounds for time of:
2 Rope Climbs
10 Box Jumps, 36/30 in
2 Rope Climbs
20 Pistols

Workout:

Overhead Squat
3-3-2-2-1-1-1
using heaviest weight per set

Rest day or make-up day

Workout

5 rounds for time of:

7 deadlifts (275/195 lb)
14 deficit handstand push-ups
21/18 calorie row
Rest 1 minute

Workout

For time:

40/32 calorie air bike
160 double unders
40/32 calorie air bike

Workout

4 rounds, each for time and load of:

In a 3 minute window (0:00 - 3:00):
15 bar-facing burpees
12 toes-to-bar
1 snatch

Rest remaining time

In a 3 minute window (3:00-6:00:
15 wallballs (20/14 lb)
12 toes-to-bar
1 snatch

Rest remaining time

Rest day or make-up day

Workout

As many rounds as possible in 20 minutes of:
10 sumo deadlift high-pulls (70/53 lb)
20 air squats
30 second L-sit

Workout

Complete 6 sets, each for load of:

4 hang power cleans + 4 front rack lunges

Rest as needed between sets

Workout

3 rounds for total reps of:

In 2 minutes:
400m run
Max reps pull-ups in remaining time

Rest 2 minutes

In 2 minutes:
500/400m row
Max reps push-ups in remaining time

Rest 2 minutes