Warm Up: 1:00/10 x 3 – Jump Rope, Ball Toe Touches, Step ups

4 Rounds:

• 10 Shoulder Presses
• 15 V-Crunches
• 20 Kettlebell High Pulls
• 15 Wallballs
• 10 Knee Tuck Crunches

Finish: 20 Pike or handstand pushups

Time to work off any halloween candy you ate lastnight!

5 rounds:

20 jump squats
100 bicycles
15 dips
10 lunges each leg

Now get to work!

Warm Up: 1:00 x 3 – Row, Jump Rope, Side Shuffle

Strength: Bench Press 10, 6, 3, 2, 1 – add weight each set

Ladder – 5, 10, 15, 20, 15, 10, 5:

• Burpee Pull Ups
• Kettlebell Swings

BOOOO! Hahahahaha! I hope everyone enjoys their Halloween this year! Get out of that candy bowl! Time to push out the demons with some BURPEES!

Warm Up: 30/10 x 4 – Mountain Climbers, Toe Touch Crunches, High Knee Jog, Jumping Jacks

4 Rounds:

• 15 Close Grip Chest Presses
• 15 Side Knee Tuck Crunches – each side
• 15 Burpees
• 15 Pull Ups

Finish: 50 kettlebell swings – 25 each arm

Warm up: 30 Burpees

Circuit x 5

• 10 Sets Walking Lunges
• 10 Pull Ups
• 25 Leg Raises
• 10 Skull Crushers

Finish: Box Jumps x 30

3 Rounds as fast as possible:

20 Squats

30 Push Ups

40 Jumping Jacks

50 Crunches

Warm Up: 1:00 x 3 – Hammer Tire, Jump Rope, Kettlebell Swing, Break

Technique: Jerk

AMRAP 15:00:

• 10 Barbell Thrusters
• 10 Plate Reach Situps
• 10 sets of Plate Circles
• 1 Suicide

Warm Up: 0:45/0:15 x 3 – Bunny Hops, Lunges, Bicycles

5 Rounds:

• 15, 12, 9, 6, 3 Thrusters
• B = 15, A = 30 Knee Tuck Crunches
• 3, 6, 9, 12, 15 Windmills
• 100 Yard Run

Finish: Plank – Elbows, Straight