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

splitz

20-15-10

Dumbell thrusters 

Knees to chest

Kettle bell swings 

15 min cut off 

15 min AMRAP

300m/200m

20 bicycle sit ups  

10 push ups

15/15

15 min AMRAP:

200m run

10 push ups

15 body weight squats

15 min AMRAP:

5 pull ups 

10 ball slams

15 wall balls

5x 15 second bar hangs

hangout

Strength: Deadlift 1RM

Conditioning: 12 minutes of:
30 second max rep  dumbell snatch: 30 second rest
30 second max burpees: 30 seconds rest

4x20 second bar hangs

outdoor fun run

*BRING PAC ID'S FOR AN OUTDOOR WORKOUT!

Indoor Warm Up:  200m run, 10 lunges, 10 push ups 2x10 second hangs
4 rounds of:
bridge run
20 walking lunges
10 knees to chest
2 rope climbs
10 push ups
20 man makers

then:

3x10 pull ups or 5x15 second flex arm hang

slammed

Three 3 minute rounds of:
15 bodyweight squats
10 ball slams
5 shoulder presses



25 push ups
1 mile run (8 laps)
25 push ups


4 rounds of:
20 wall balls
20 sit ups

whatsamata tabata

with a partner alternate tabata rounds for a total of 4 rounds  each at each of the following stations:

rowing

dumbell shoulder push presses

pull ups

box jumps

push ups


200m sprints*


*3 sprints each

Wkout

Barbell thrusters 5x5

10 min AMRAP 

5 med ball cleans

10 ball slams

15 sit ups

10 min AMRAP 

5 burpees

10 walking lunges

200m run

jungle gym

Bring your PAC IDs! We are going outside!

3 rounds of:

5 dips

2 rope climbs

10 sit ups

1 bridge run and back

Inside

3 attempts at 500/300m row PR

intervals

two six minute intervals of:

10 kettle bell swings
15 knees to chest
20 jumping squats

(rest 2 minutes between intervals)

AND

4 rounds of:
400m run
15 push ups
20 lunges


finisher: 30 burpees for time

endure

3 rounds of 

25 seconds of work at each station:

Toes to bar

Jumping squats

Wall balls

Sit ups 

1 min rest between rounds 

Then 200m walking lunges 

30 man makers

30 kbs 

Countup

20-15-10-5

Ball slams

5-10-15-20

Burpees

400m run/ 25 jumping squats between sets