October 8th Workout of the day


Workout 20.5

For time, partitioned any way:

40 muscle-ups or chin-over-bar pull-ups
80-cal. row
120 wall-ball shots 20/14 pound ball

20 minute time cap


November 6th Workout of the day

“My Fitness Pals”
Teams of 3
5 Rounds:
Minute 1: 50 Double Unders
Minute 2: 25 AbMat Sit-ups
Minute 3: Max Calorie Row
Minute 4: Rest

*Score is Total row Calories

November 5th Workout of the day

Power Snatch
On the Minute x 12:
3 Power Snatches

“High Noon”
AMRAP 12:
12 Power Snatches (95/65)
12 Push-ups
12 Chest to Bar Pull-ups

November 4th Workout of the day


Redo 20.4

or

“Open Concept”
AMRAP 5:
1000 Meter Row
Max Wallballs (20/14)

Rest 5 Minutes

AMRAP 5:
50 Wallballs (20/14)
Max Meter Row

November 2nd Workout of the day

nly choices.

“Tip Toe”
For Time:
200 Meter Run, 21 Toes to Bar, 21 Burpees
200 Meter Run, 18 Toes to Bar, 18 Burpees
200 Meter Run, 15 Toes to Bar, 15 Burpees
200 Meter Run, 12 Toes to Bar, 12 Burpees
200 Meter Run, 9 Toes to Bar, 9 Burpees
200 Meter Run, 6 Toes to Bar, 6 Burpees
200 Meter Run, 3 Toes to Bar, 3 Burpees


November 1st Workout of the day


Workout 20.4

For time:
30 box jumps
15 clean and jerks, 65 | 95 lb.
30 box jumps
15 clean and jerks, 85 | 135 lb.
30 box jumps
10 clean and jerks, 115 | 185 lb.
30 single-leg squats
10 clean and jerks, 145 | 225 lb.
30 single-leg squats
5 clean and jerks, 175 | 275 lb.
30 single-leg squats
5 clean and jerks, 205 | 315 lb.

♀ 20-in. box ♂ 24-in. box