Tuesday 11/4 A) 300 M Ski Every Minute do 10 Jumping Jacks (Begin With JJ) B) 3 sets 5 Feet Elevated Jack knife Chin Ups 10 Goblet Good Mornings C) 3 Rounds 2 Min On: 1 Min Off 5 Ring Rows 10 Ball Slams 10 KBS

Monday 11/3 A) On the minute X 5 5 No push Up Burpees 5 Push Ups 10 Mountain Climbers :20 Second Plank B) 3 Rounds DB Bench Press X 5 Reps 15 Tuck Ups C) 10 Min Circuit 5 Hanging Knee Raises/ Strait Leg Raise 5 Lateral Box Steps/ Side 10 DB Floor Press 5…

Sat 11/1 A) Sled Relay Teams of 2-3 for 3 min- Max Distance no # B) 18 Min AMRAP 100′ Sled Push (W/Weight) 100′ Farmers Carry 10 Hanging Knee Raises (Sit Ups) 20 Second Heavy Object Hold (Goblet or Fron Rack) 20 Second Plank Hold 600 M Bike

Friday 10/31 Halloween! A) EMOM X 6 30 Seconds 1 Burpee Box Steps- AMRAP Jumping Jacks Ad 1 Burpee Box Step / Round. B) 5 Rounds For Time 10 Deadlifts 20 Zombie Lunge Steps 20′ Monster Walk- Left 20′ Monster Walk- Right Interval Shuttle Run- 20′-30′-40′-50′ Up and back each length = 1 rep

Thursday 10/30 A) 6 Min Run Circuit 50 M Run 50 M Walk Example: Outside- Run 50 Meters, Walk back to start line and Go again. B) 4 Rounds 3 Strict Press 6 Push Press 20 Sec Shoulder Taps 100 M Run (30 Sec) Rest 1 Min C) 4 Rounds 1 Min On/ 1 Min…

Wednesday 10/29 A) 1200 M Bike 30 Sec On/ 30 Sec Rest B) 3 sets 8 BB Back Squats 5 Supine Leg Lowers (Dragon Fly) :20 Sec Side Plank /Side C) 10 Min AMRAP 100Ft Sled Drag 20 Box Steps 15 Sit Ups 600 M Bike

Tuesday 10/28 A) 4 Rounds Max Distance Row in 45 Seconds Rest 45 Seconds B) 3-4 Rounds Barbell Bent Over Row X8 Barbell RDL X 8 DB Drag Curls X 8 C) 10 Min AMRAP 300 M Row 12 Gorilla Rows 100 M Sled Push 15 Kettle Bell Swings

Monday 10/27 A) 5 Rounds 200 M Ski Rest Equals Work Time B) 4 Rounds Min 1: DB Hang Power Cleans X20 Min 2: DB Front Squats X 20 Min 3: DB Push Press X 20 Min 4: SA DB Hang Power Snatch X 10/Side (20) Min 5: Rest (Plus time left from the previous…

Saturday 10/25 A) 4 Rounds 5 Min AMRAP 1 Burpee Box Step 6 Ball Slams 1 shuttle Run- up and back (Bike 100M) Add 1 Burpee Box Step / Round Rest 60-90 Sec Between Rounds Start from 1 Burpee each Round

Friday 10/24 A) EMOM X 6 3 Burpees 6 Revers Lunges (Add 1 Burpee each Minute) B) 5 Rounds For Time 10 Kettlebell Swings 50′ Walking Lunges 10 Lateral Hurdle Jumps ( Chalk Line, Dumbell, Etc) 50′ Walking Lunge 500 M Bike