Bring November Dues

Fitness and Performance

3 Rounds for Time
800m Run
5-Front Squats 225/155
15-Hand Stand Pushups
(bar from floor for front squats if at all possible)

(Fitness can do HS holds for 45 seconds. or Dumbell Pushpress

Bring Nov Dues

Fitness

1. Deadlift
5×3 @75-80% 1RM

2. 15 min Alternating EMOM
A. 16/12-Cal Bike
B. 6/4-Strict pullups
C. 40-Double Unders/penguins

Performance

1. Deadlift
5×3 @75-80% 1RM

2. 15 min Alternating EMOM
A. 16/12-Cal Bike
B. 3/2 Ring Muscle Ups
C. 40-Double Unders

Fitness and Performance

1. Shoulder press
1-1-1
Push Press
1-1-1-1
Jerk
1-1-1-1-1
(weight on bar should increase every set. final single of each movement should be a daily max)

2. 9 min AMRAP
10-Burpees
5-Clean and jerk 135/95

Fitness and performance

Halloween party tomorrow night. Be There

“Boats & Toes” – Teams of Three
50-40-30-20-10
Cal row
Box jumps 24/20
directly into
50-40-30-20-10
T2B
Snatch(fitness can do cleans)
75/55,95/65,115/85,135/95,155/105

Brute Halloween party on Saturday night.  You are all expected

Fitness and Performance

4 MIN AMRAP
50M Farmers carry 53/35
10 KBS

2 min rest

5 min AMRAP
50m farmers carry
10 KBS
10 goblet squats

2 min rest

6 min amrap
50m farmers carry
10 kbs
10 goblet squats
10 kb C&J (5 right arm, 5 left arm)

Fitness and Performance

1. 3 sets of 1 push press+1 push jerk+ 1 split jerk @70-75% push press
3×1 push jerk @75-80% split jerk
midline

2. 2 person team
3 Rounds
2 min Max Stone Over Shoulder 100/75
1 min rest
2 min Max Calorie Ski OR Row
1 min rest

score is total reps and cals combined

Fitness and Performance

7/5 bar muscle-ups
7 chest-to-bar pull-ups
7 pull-ups
21 thrusters 75/55
5/4 bar muscle-ups
5 chest-to-bar pull-ups
5 pull-ups
15 thrusters
3/2 bar muscle-ups
3 chest-to-bar pull-ups
3 pull-ups
9 thrusters

(for scaling. if you cant do bar muscle ups do 7/7 sets of chest to bars and 7 pullups. and so forth. if you cant do c2b jist do 7/7/7 as all 21 regular pullups. scale regular pullups like you normally would)

Fitness and Performance

1. Back squat
2×4 @ 80%
2×3 @ 85%
2×2 @ 90%

2. For Time
50 DUs
50 Sit ups
50 DUs
50 DB burpees 50s/35s
50 DUs
50 sit ups
50 DUs
50 DB snatch alt arm 50/35
50 DUs
50 sit ups
50 DUs

Fitness and Performance

Remember Barbells for Boobs on Saturday at 9a.m.

5 Rounds for Time
400m Run
20/15-Cal Bike
15/10-Cal Ski Erg

Barbells for Boobs this Saturday morning starting at 9a.m

Fitness and Performance

1. 21-15-9
Pullups
Deadlifts 225/155

(this workout should ideally be unbroken and super fast. 2-3 min range is goal)

2. 4 rounds not for time
25-Abmat Situps
20-Russian Twists
15-Leg Raises