Workout for 10-30-2015

Warm up: 10 squats, 10 squat thrust, 50 mountain climbers, 50 JJ One round for time: 1,000m run 2 sled push 50 squats 50 kettlebell swings  100 mountain climbers 50 DB curls 100 mountain climbers  50 kettlebell swings  50 squats 2 sled push 1,000m run  Halloween horror 2015 is now finished! Last workout!    

Workouts for 10-28-2015

Warm up: 10 burpees, 100 JJ “Mesquilin” 15:00 AMRAP: 5 thrusters 10 slam balls 5/5 snatches 10 ABMAT sit-ups Finish 1 is mandatory: 500m row Finish 2 is optional: double unders 2:00   

Workouts for 10-26-2015

Warm up: 10 squats, jump squats, squat thrust, push ups, 50 JJ Mobility: side lunge  “Pennywise” double AMRAP  15:00/5:00/15:00 Part 1 5 burpees 5 kettlebell high pulls from floor 5 roll up sit-ups  Break 5:00 Part 2  10 chest press 5/5 kettlebell one arm rows  20 bicycles  *only whole rounds will count*   

Workout for 10-23-2015

Warm up: 20 jump squats, 20 lunges, run 200 Mobility: hams and quads  Strength: 15:00 for one rep max deadlift (part of the challenge) “Leatherface” 15:00 AMRAP 10 KB deadlift  10 curl and press  50 mountain climbers    

Workout for 10-21-2105

Warm up: 50 JJ, 50 mountain climbers, 25 squats “Samara” 40/20 X 5 X 5 Row Wallball Lateral Box Jumps V-Crunches Bear crawl Finish: 5:00 snatch set! Unlimited hand switches, any weight. Score is weight times reps.  Extra credit: 2:00 hand stand push ups      *** and remember today is Back to the Future day!!! […]

Workout for 10-19-2015

Warm Up: 25 squat thrusts “Carrie” 30:00 AMRAP Ladder 5, 10, 15, 20, 25…and on and on… Push Ups Kettlebell High Pulls Slamballs ABMAT Sit-ups 50 yard run Finish: easy slow 500m run  **Points: each completed round = 50 points. Only fully completed rounds get points!!!**   

Workouts for 10-16-2015

warm up: movement, 20 squats, 40 mountain climbers, 200m run  “Double Trouble Freddy” One round for time: 30 deadlifts 30 DB curls 30 box jumps 30 KB swings 30 skull crushers 300 yard run 30 skull crushers 30 KB swings 30 box jumps 30 DB curls 30 deadlifts  Finish: 3:00/0:30 box steps, row   

Workout for 10-14-2015 “Chucky”

warm up: movement, 10 squats, lunges, squat thrust, single arm back bends, run 200m Chucky is of course not the same Chucky as last year. Apparently we were obsessed with kettlebell high pulls last year and they were in almost every workout, so we had to change that and a couple other things. So here […]

Workout for 10-12-2015

warm up: 20 jump squats, 50 jumping jacks Mobility: 10 Hindu push ups, 1:00 each side half dragon fly 6 rounds:  6,9,12,15,18,21 DB chest press  15,12,9,6,3,3 pull ups 20 KBHP 20 plank jacks  Dracula’s Burpee Challenge… …think you know what it is…you’re wrong…it’s not the same as last year…and you’ll find out when you get […]

Workout for 10-10-2015

warm up: 20 lunges, 20 squat thrust “Pinhead” One 3:00 round each station – 1:00 rest ***count your reps!!!*** BB back squats KB swings  Slamballs Step back lunges  Bear crawl shuttle run  Finish Wall sit for time