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Week of October 25th

The week of Halloween! Hope you all stay safe with all your functions this weekend. However, we will not be having a class this Saturday, we apologize for any inconvenience.


Now, looking forward to this weeks work! ESPECIALLY Monday and Thursday!


Monday

Version 1 (V1)

4 Rounds of 2:00 on, 2:00 off:

-250m Row -Max Bar Facing Burpees with remaining time


Version 2 (V2) 4 Rounds of 2:00 on, 2:00 off:

-250m Row

-Max Burpees with remaining time


Tuesday

V1 & V2

Every 3:00 for 6 Sets (18:00)

-Varying Reps and % of Deadlifts

-Varying Reps of Band Pull-aparts


Wednesday

V1 & V2

7:00 AMRAP:

-30/24 Calorie Buy in

Then, AMRAP of

-10 Z-Press, slow lower

-10 Pushups


7:00 AMRAP:

-30/24 Calorie Buy in

Then, AMRAP of:

-10 Supinated Bent Over Rows, slow lower

-10 Banded Lat Pulldowns


Thursday

V1 & V2

"Core Blast"

For Time:

-30 Hanging Knee Raises, weighted if possible

-30 AbMat Situps

-30 Crossbody V-Ups

-1000m Run

-20 Hanging Knee Raises, weighted if possible

-20 AbMat Situps

-20 Crossbody V-Ups

-800m Run

-10 Hanging Knee Raises, weighted if possible

-10 AbMat Situps

-10 Crossbody V-Ups

-600m Run


Friday

V1

Every 1:30 for 8 Sets (12:00):

-Varying Reps of Single Unders/Double Unders

-1 Power Clean + 2 Front Squats


For Time:

-5 Power Cleans

-20 Kipping Pullups

-4 Power Cleans

-16 Kipping Pullups

-3 Power Cleans

-12 Kipping Pullups

-2 Power Cleans

-8 Kipping Pullups

-1 Power Cleans

-4 Kipping Pullups


V2

Every 1:30 for 8 Sets (12:00):

-Varying Reps of Single Unders/Double Unders

-1/1 DB Power Clean + 2 Heavy Goblet Squats


For Time:

-20 KB Swings

-20 Inverted Rows

-16 KB Swings

-16 Inverted Rows

-12 KB Swings

-12 Inverted Rows

-8 KB Swings

-8 Inverted Rows

-4 KB Swings

-4 Inverted Rows


Saturday

The gym will be closed this day, we apologize for any inconvenience. Go get outside!


Who doesn't love a little pump?!

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