Reps

"Adderall"

AMRAP 10:

1 Mile Run

Max Clean and Jerks (135/95)

Rest 3 Minutes

AMRAP 7:

800 Meter Run

Max Power Snatches (115/85)

Rest 3 Minutes

AMRAP 4:

400 Meter Run

Max Thrusters (95/65)

*REPEAT FROM 05.02.23

*Benchmark Workout

Weight

Bench Press

On the 3:00 x 5 Sets:

3 Bench Press

* Same Weight Across

Rounds/Reps

"Bundle Up"

AMRAP 10:

5 Pull-ups

30 Double Unders

10 Push-ups

*See notes for RX+ version.

Calories

Metcon

AMRAP 4 x 5 Rounds:

400 Meter Run

3 Rope Climbs

Max Calorie Row

Rest 1 Minute Between Rounds

Weight

Clean

On the 3:00 x 5 Sets:

5 Cleans

* Same Weight Across

* Power or squat allowed

* Completed as singles with less than :05 between reps

Rounds/Reps

Metcon

AMRAP 8:

30 Double Unders

3 Power Cleans

3 Front Squats

3 Push Jerks

Barbell: (135/95)

Time

Metcon

On the 4:00 x 6 Rounds:

12 Pull-ups

21 American Kettlebell Swings (53/35)

400 Meter Run

Completion

Accessory Work

3 Rounds For Quality

10 Dumbbell Bent Over Rows (50's/35's)

15 Banded Good Mornings

:20 Hollow Body Hold

Weight

Bench Press

On the 3:00 x 5 Sets:

5 Bench Press

* Same Weight Across

Rounds/Reps

"Rahoi" [HERO]

AMRAP 12:

12 Box Jumps (24"/20")

6 Thrusters (95/65)

6 Bar-Facing Burpees

Time

Metcon

5 Rounds For Time:

200 Meter Run

21-18-15-12-9 Toes to Bar

200 Meter Run

21-18-15-12-9 Deadlifts (185/135)

Time Cap: 30 Minutes

Weight

Overhead Squat

On the 3:00 x 5 Sets:

5 Overhead Squats

*Same Weight Across

Rounds/Reps

Metcon

AMRAP 10:

10-20-30... Overhead Squats (95/65)

15-25-35... Calorie Row

*Add 10 Reps To Each Movement Every Round

Time

Metcon

4 Rounds For Time:

400 Meter Run

20 Dumbbell Bench Press

100 Meter Farmers Cary

Dumbbells: (50/35)'s

Time Cap: 30 Minutes

Come join us for the Halloween Throwdown that will be happening on site all day!

Weight

Power Snatch

On the 2:00 x 5 Sets:

1 Power Snatch

*Same Weight Across

Time

"Ingrid"

10 Rounds For Time:

3 Snatches (135/95)

3 Bar-Facing Burpees

Time Cap: 10 Minutes

*REPEAT FROM 10/25/22

Time

Metcon

On the 4:00 x 5 Rounds:

15 Deadlifts (225/155)

600 Meter Run

3 Rope Climbs

Weight

Strict Press

On the 2:00 x 5 Sets:

1 Strict Press

*Same Weight Across

Time

Metcon

3 Rounds For Time:

500/450 Meter Row

21 Kettlebell Swings (70/53)

Time Cap: 10 Minutes

Completion

Gymnastics Primer

3 Rounds For Quality

Round 1:

10 Kipping Knee Raise

10 Penguin Drill

Round 2:

10 Kipping Straight Leg

10 Single-Single-Double Under

Round 3:

10 Unbroken Toes To Bar (Variation)

10 Unbroken Double Unders

Rounds/Reps

Metcon

5 Rounds x AMRAP 4:

12 Toes to Bar

60 Double Unders

Max Rounds of "The Chief"

Rest 1 Minute Between Rounds

["The Chief"]:

3 Power Cleans (135/95)

6 Push-ups

9 Air Squats

* Pick up where you left off.

Weight

Back Squat

On the 2:00 x 5 Sets:

1 Back Squat

*Same Weight Across

Time

Metcon

For Time:

600 Meter Run
30 Burpee Box Jumps (24"/20")
600 Meter Run

Time Cap: 10 Minutes

Rounds/Reps

Metcon

AMRAP 20:

30 Sit-ups

15 Wallballs (20/14)

30/24 Calorie Row

15 Wallballs (20/14)

Time

"Team Abbate" [HERO]

For Time:

[TEAMS OF 2]

1 Mile Run (Together)

21 Clean & Jerks (Each)

800 Meter Run (Together)

21 Clean & Jerks (Each)

1 Mile Run (Together)

Barbell: 155/105

Time Cap: 35 Minutes

Weight

Power Snatch

On the 2:00 x 5 Sets:

2 Power Snatches

Same Weight Across

Time

Metcon

For Time [Partition However]:

45/36 Calorie Machine

45 Power Snatches (95/65)

45 Pull-ups

Time Cap: 12 Minutes

Rounds/Reps

Metcon

AMRAP 5:

Buy-In: 50/35 Calorie Row

Into Max Rounds:

30 Double Unders

15 Front Squats (95/65)

Rest 5 Minutes

AMRAP 5:

Buy-In: 40/30 Calorie Row

Into Max Rounds:

30 Double Unders

10 Front Squats (135/95)

Rest 5 Minutes

AMRAP 5:

Buy-In: 30/25 Calorie Row

Into Max Rounds:

30 Double Unders

5 Front Squats (165/115)

Weight

Strict Press

On the 2:00 x 5 Sets:

2 Strict Press

Same Weight Across

Rounds/Reps

Open Workout 13.2

AMRAP 10:

5 Shoulder to Overhead

10 Deadlifts

15 Box Jumps (24"/20")

Barbell: 115/85