haunted halloween

3 rounds:
31 walking lunges
31 sit ups
13 box jumps


13-10-7
pull ups
push press


Sumo deadlift high pulls 3x5

toasty

12 min AMRAP:

5 ball slams
10 kbs
15 bw squats


4 rounds of:
400m run
15 burpees


3x 10 Toes to bar

3x 10 dips

almost friday

Warm up: 2 rounds
200m run
10 push ups
15 jumping squats

Strength:

push press 5x10


Workout:

5 rounds:
*20 ball slams
**10 pull ups

*penalty for broken slams is 5 burpee broad jumps
 ** Bands can be used. Once pull up can no longer be completed, hold 20 second flex-arm hang


Timed 1 mile: 8 laps

10's

3 rounds:

10 sit ups

10 dumbell thrusters 

10 t2b

10 walking overhead plate lunges 

10 burpees 

400m row

200m run

Tabata bar hangs

Tabata push ups 

fried

Back squats  5x5

5 rounds:

10 push press

10 ball slams

10 med ball cleans

15 second flex arm hang 

dismay

5 burpees
10 box jumps
15 wall balls
20 sit ups
25  kbs
30 jumping squats
400m run
30 jumping squats
25 kbs
20 sit ups
15 wall balls
10 box jumps
5 burpees

3 rounds of:

500m row
25 push ups
25 mountain climbers

deadlegs

Deadlifts 6x3

HSPU 6x3

4 rounds:

400m run

20 push ups

20 sit ups

20 bw squats

4 corners

3 min AMRAP:

10 ball slams

10 toes to bar

3 min AMRAP:

10 KBS

10 wall balls

3 min AMRAP:

10 thrusters

10 jumping pull ups

3 min AMRAP:

10 jumping jacks

10 burpees

Wrap up

5 rounds of: 

400 m run

5 ring dips 

10 pull ups

Then tabata:

Overhead weighted lunges

Bar hangs

Burpees