Workout of the Day

20 Rep Benchmark:

Back Squats (8/18/2017)

Met Con:

For time-

20 C&J, 135/95 lbs.

20 kcal Row

20 Thrusters, 135/95 lbs.

20 kcal Row

20 Snatches, 135/95 lbs.

20 kcal Row

20 Thrusters, 135/95 lbs.

20 kcal Row

20 C&J, 135/95 lbs.

Oly:

Clean & Jerk

3 x 1 @ 85%

3 x 1 @ 90%

2 x 1 @ 93%

Met Con:

AMRAP 10

35 DUs

12 Burpees

Met Con:

Teams of 4

"Hooligans"

In Pairs

AMRAP 13

20 Zombie Lifts 185/125 lbs

30 Pumpkin Smashes 20/14 lbs

40 Pumpkin Tosses 20/14 lbs

"Vampire Slayer"

In Pairs

AMRAP 13

20 Hellraisers 135/95 lbs

30 Zombie Kicks

40 Cauldron Swings 70/53 lbs

- Pairs switch after 13 minutes

- Score is total reps

***Wear your Halloween costume!!!

Oly Tech:

EMOM x 10

1 High Hang Squat Clean + 1 Squat Clean + 1 Push Jerk

-across @ 65% 1RM C&J

Met Con:

2 Rounds-

AMRAP 5

12/9 kcal Assault Bike

10 Hang Squat Cleans, 115/75 lbs.

Rest 3 min.

Strength:

Front Squat

5 x 5

-across @ 80% 1RM

Met Con:

For time-

12-9-6-3

Bar MUs

Snatches, 155/105 lbs.

Strength:

Deadlift

3 x 12

-across @ 65% 1RM

Met Con:

4 RFT-

24 DB Step Overs, 24/20", 50/35 lbs.

16 Burpees

12/9 Ring Dips

Oly:

7 Rounds-

1 Hang Squat Snatch + 1 Squat Snatch

- across @ 80-85% 1RM Snatch

Met Con:

For time-

100 DUs

  5 Rounds-

   5 C2B Pull Ups

   10 Push Ups

   15 BW Squats

100 DUs

  5 Rounds-

   5 C2B Pull Ups

   10 Push Ups

   15 BW Squats

100 DUs

Gymnastic Benchmark:

HSPUs

Max Set

- then 3 x 50% Max

Met Con:

For Time

20 Thrusters 95/65 lbs

20 kcal Row

15 Thrusters 135/95 lbs

20 kcal Row

10 Thrusters 155/115 lbs

20 kcal Row

5 Thrusters 185/135 lbs

20 kcal Row

Rest Day