3 Lap Jog
3′ Jump Rope
Dynamic Stretches
25′ AMRAP
1km Row or Run
20 Burpee to Tuck Jumps
30 Plate Thrusters (15kg/10kg)
40 Ab Mat Sit ups
50 Walking Lunge Steps
100 Jump Rope Contacts
2 Laps
2 Rounds: 1′ Row + 1′ Jump rope
Dynamic Stretches
6x 2:30 Interval w/ 45″ rest between
300m Run
Rd 1: Amrap Wall Ball
Rd 2: Amrap Wall Ball Ab Mat Sit up
Rd 3: Amrap Burpee
Repeat with row instead …
2 Lap Jog
2′ Bike
2′ Jump Rope
15′ Amrap
20/16 Cal Row
15 Slam Balls
10 DB Lying to Standing
15 Slam Ball V-ups
20 SA DB OH Walking Lunges (10e)
1-2-3-4..10
Rocket Jump
Mountain Climber (ea)
10′ Jog Down James Jackson
Dynamic Stretches
Partner WOD For Time
Partner A: Calorie Row
Partner B: Amrap Burpees and/or V-ups for score
*Switch places and repeat
Calorie Row Counts down 20-16-12-8-4
Both partners do 20, then both do 16, etc.
Score = …
2 Laps
3′ Jump Rope
Dynamic Stretches
EMOM x4 Rounds
100m Run
15 Wall Balls
20 Ring Rows
8e DBL KB Front Rack Walking Lunges + OH Carry Back
40s Front Plank (weight if possible)
Alternating Tabata 20″ on/10″ off x4e
Box Jump
V-up
Mountain Climber
10′ Dynamic Warm up
Hurdle Mobility
For Time
800m Run
80 Squats
600m Run
60 Ab Mat Sit ups
400m Run
40e Shoulder Taps
200m Run
20 Burpees
Alternating 30″ on/15″ off x4 each
Rower
KB Swings
Hurdle Hops
Outdoor Class due to Fitness Competition
12′ Jog down Greenway
Dynamic Stretches
4x
Walking Lunge up-hill x10m + Sprint x25m
Jog Back Down
Rest 45″
4x
Mini Broad Jumps up hill x10m + Sprint 25m
Jog back
Rest 45″
Back at AL
Rotating Tabata x4 Rounds …
3′ Row
3′ Bike
3′ Jump Rope
5′ Dynamic Stretches
Partner Explosive MB Throws 2x
Btw Legs Forward x6
Shot Put throw x4e
OHB x6
600m Run
30 DB Push Presses (30/20)
30 DB Squats (DB at shoulders)
30 DB Plank Rows
600m Run
30 KB Swings (24/16)
30m …
8′ Warm up Jog down James Jackson
Dynamic Stretches
Rotate Through 2x 1′ on/30″ off
DB Burpee to Thruster
Jump Rope (DU if you have them)
Bike
Side Plank Hold (Switch half)
(Everyone finishes on 600m Run after 2 rounds completed)
Rotate Through …
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Halloween Workout! Costumes permitted and encouraged!
4′ row
3 Rounds
200m Run
5 Inchworms
15 Rocket Jumps
(Split in half if needed)
14′ Amrap (pumpkin is wall ball)
15 Pumpkin catch and release
15e Pumpkin russian twists
16 Pumpkin OH walking Lunges
16 Pumpkin Ab Mat …
