Bring a friend any Saturday until end of year
Jump Rope Clinic at 9am Sat, Oct 21st
Halloween Attire on Sat, Oct 28th

• Mon 9th
  • Hang Squat Snatch 1×3
  • Snatch Grip Deadlift 3×3
  • “Chopped”
    10 Rounds
    30 seconds Max Rep Burpees
    -Rest 30 seconds-
    30 seconds Max Rep Wall Balls (20/14)
    -Rest 30 seconds-
    
• Tues 10th
  • “The Great British Bake Off”
    1000m Run
    100/80 Calorie Row
    10 Rope Climbs (Or 40 Strict Pull Ups)
    *Partition any way*
  • Gymnastic Skill Work
    
• Wed 11th
  • Back Squat 1×10
  • “Beat Bobby Flay”
    AMRAP 15 Minutes
    20 Deadlifts (115/80)
    50 Double Unders
    100ft Walking Lunge (30m)
    50 Double Unders
    10 Hang Power Cleans (115/80)
    
• Thurs 12th
  • Shoulder Press 1×10
  • “Worst Cooks in America”
    4 Rounds
    20 Toes to Bar
    4 Wall Walks
    
• Fri 13th
  • “Cupcake Wars”
    2:00 Amrap (6 sets)
    20/15 Calorie Air Bike
    Max Distance Farmers Carry
    (DBs 70s/50s)(Or Kettlebells (70s/53s)
    -Rest 1:00 Between sets-
  • Skills and Drills
    
• Sat 14th
  • “Guys Grocery Game”
    Teams of 2
    12:00 AMRAP
    2000/1600m Ski (or Row) – shared between partners
    Max GHD’s (or abmat sit-ups) – one athlete works at a time
    -1:00 rest-
    12:00 AMRAP
    4000/3200m Bike Erg (or 100 Shuttle Runs) – shared between partners
    Max Burpee Box Jump Overs (24/20) – one athlete works at a time
    
    * For the shuttle runs, one rep is 50 feet total (25 down + 25 back). One partner should do 10 reps, then trade with their partner (each doing 5 sets total).
    
• Sun 15th
  • “Nailed It”
    10 Rounds
    10 Dumbbell Bench Press (50s/35s)
    10 Dumbbell Deadlifts (50s/35s)