Happy Halloween

Fun Friday

 

5 rounds

15 ring push ups
15 sit ups
35 KB SDHP

4 rounds of 2 minutes on 2 minutes rest:

5 C2B pullups or bar muscle ups
10 sprints
max reps heavy thruster

rest

21-18-15-12-9-6-3

OVHS
Ring Dips

15 min AMRAP

10 Power cleans
20 Wallballs
30 Double Unders

TGIF!

30 sit ups
21 Kettlebell swings
21 box jumps

30 sit ups
18 Kettlebell swings
18 box jumps

30 sit ups
15 Kettlebell swings
15 box jumps

continue going down by 3 (12-9-6-3)

4 rounds

3 heavy power cleans
1 jerk
100m run
5 power box jumps


5:30

3 rounds
12 thrusters
21 burpees
500m row or ski

5 rounds

10 deadlifts 225/185
10 ring dips

10 box jumps
10 bar muscle ups

20 kettle bell snatch
20 pistoles

30 OVHS
30 T2B

40 situps
40 medball cleans

50 burpees
50 double unders

3-3-3-3-3-3-3
push press
then

100 suicide sprints... every minute on the minute 5 burpees 5 box jumps

Tabata FGB

Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:

Wall-ball 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump 20" box (Reps)
Push-press 75 pounds (Reps)
Row (Calories)

There is no additional rest between exercises.

10 min AMRAP

Push Jerk
Pull up
150m row

each round +2 push jerks +2 pullups

5rounds

10 push-ups on bumper plate
50 ft lunge lunge squat squat
20 ground 2 OVH with bumper plate


5:30 crew
4 x
5 OVHS
10 Pull ups
15 sit ups

3 rounds

21 kb Swings
15 Front Squat
9 Push Press

Happy Thanksgiving

Special workout at 10 am... Bring a donation for the food bank!

Fun Friday...

50 SA G2OH
5 Man makers/ Farmers Carry
5 Handstand hold/ Farmers Carry
50 Box jumps
30 sit ups
30 T2B
800m run
50 push ups

4 rounds

10 ovhs
10 pullups
50 double unders

A good read on OVHS!

Double Fun..

21 deadlifts
42 wallballs

15 deadlifts
30 walballs

9 deadlifts
18 wallballs