Thursday 11-1

Open (Advanced): 1. Alternating Intervals, :40s on, :20s off x 12 Minutes:* Row or Assault Bike (For Calories) 10m Shuttle Run 2. 3 Sets of: 50 Double-Unders 50′ Dumbbell Bear Crawl (25/25′), rest 1 minute between sets. Pick a tough weight. *Your score is your lowest number of reps performed in any given interval per…

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Wednesday 10-31

Open (Advanced)/Performance (Intermediate/Masters): 1. Skill: Movement Prep 2. “Cindy” 20 Minute AMRAP: 5 Pull Ups 10 Push Ups 15 Air Squats OR “Mary” 20 Minute AMRAP: 5 Handstand Push Ups 10 Alternating Pistols 15 Pull Ups   Fitness (Beginner/On-Ramp): 20 Minute AMRAP: 10 Ring Rows 10 Knee Push-Ups 15 Air Squats OR 20 Minute AMRAP:…

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Tuesday 10-30

Open (Advanced): 1. Skill: Movement Prep 2. 5 Minute AMRAP of: 24 Power Cleans (135/95) 24 Burpees Over Barbell Max Calorie Row or Assault Bike in remaining time. Rest 5 Minutes + 5 Minute AMRAP: 21 Power Cleans (155/105) 21 Burpees Over Barbell Max Calorie Row or Assault Bike in remaining time. Rest 5 Minutes…

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Monday 10-29

Open (Advanced): 1. Back Squat 3×5-Build to tough load. Rest 3-4 minutes between heavy sets. 2. 10 Minute AMRAP: 7 Front Squats (135/95) 7 Toes-to-Bar Run 200m   Performance (Intermediate/Masters): 1. Back Squat 3×5-Build to tough load. Rest 3-4 minutes between heavy sets. 2. 10 Minute AMRAP: 7 Front Squats (95/65) 7 Toes-to-Bar Run 200m…

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