Tuesday 10.31.17

"Halloween Chipper"
Working in teams of 2 or 3:
partner carry to Stella and back
30 wall walks (walking dead)
75 brain tosses (wall balls) (20/14#)
150 graveyard jumps (double unders)
75 Zombie jigs (KBS) (70/53#)
30 escape plans (pull ups)
*the kettle bell must remain off of the ground for the entire workout, other than the partner carries. Dropping the KB = 10 burpee penalty
*for teams of 2, reduce reps to 20/50/100/50/20

Monday 10.30.17

GPP
Every 4 minutes for 20 minutes:
2/1 legless rope climbs
10/8 strict HSPU
3 squat snatches (155/105)

FOUNDATIONS
Every 4 minutes for 20 minutes:
6 supinated grip strict pull ups or ring rows
6 box HSPU
3 squat/power snatch

ENDURANCE
A. 15 min AMRAP:
3 man makers (55/35#)
6 DB deadlift (55/35#)
9 sit ups
B. 3 sets:
30 sec elbow plank
30 sec superman hold
30 sec hollow hold
30 sec V-sit
-rest 2 minutes-

Friday 10.27.17

GPP
Against a 3 min clock, for 4 rounds:
400m run
max effort:
1) double unders
2) KBS (53/35#)
3) T2B
4) goblet squats (53/35#)
rest 1 minute between rounds

FOUNDATIONS
Against a 3 min clock, for 4 rounds:
400m run
max effort:
1) single unders
2) KBS
3) knee raises
4) goblet squats
rest 1 minute between rounds