Friday 10/31/14

No 4:30 or 5:30 class Happy Halloween Overhead Squat 5 Sets of 3 Reps Bench Press 3 Sets of 5 Reps 3 Sets of 3 Reps 3 Sets of 2 Reps

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Thursday 10/30/14

For Time: 10 Deadlift 315/205 20 Front Squat 225/155 30 Shoulder to Overhead 135/95 40 Thruster 45/35 500m Row

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Wednesday 10/29/14

For Time: Buy in: 1km run — 3 Rounds of: 4 Muscle Ups 8 Handstand push up 12 Toes to bar — Cash Out: 1km Row

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Tuesday 10/28/14

10 min emom Clean Complex Hang Clean + Below the knee Clean + Front Squat Bench Press 5 Sets of 5 Reps

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Monday 10/27/14

As many reps in 5 mins as you can of: 25 Ring Dips 25 GHD Sit-ups 25 Lateral Burpee Over Bench Double Under – Max Reps (in remaining time)

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Sunday 10/26/14

Open gym 2-5 No mobility class today. Class resumes November 2nd.

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Friday 10/24/14

3 Rounds, Each for time: 30m forward sled pull 135/90 30m backward sled pull 135/90 15 burpees

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Thursday 10/23/14

Deadlift 5 sets of 2 Reps Snatch Grip Push press 10 Sets of 3 Reps (start @ 80%) Snatch Pull 5 Sets of 3 Reps @ 95% of Snatch Max (weight doesn’t increase. 95% for all sets) Muscle Snatch 5 Sets of 5 Reps Snatch Grip Push Press Demo Snatch Pull Demo Muscle Snatch Demo

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Wednesday 10/22/14

20 Min Amrap 5 Strict Pull ups 10 Plyo Push ups 15 Weighted Kettlebell Lunges 2/1.5

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