Monday
Strength – E2:30 x 4 Sets
4 Back Squats @ 85%
-then-
“Monster Mash”
2 Sets x 3 Rounds
12 Single Arm Dumbbell Thrusters (6 per side) (50/35)
50ft Single Dumbbell Walking Lunge (50/35)
36 Double Unders
-rest 3min after each set-
Tuesday
“Somebody’s Watching Me”
For Time
30/24 Calorie Air Bike
30 Pullups
30/24 Calorie Air Bike
15 Chest to Bar Pullups
30/25 Calorie Air Bike
30 Pullups
Wednesday
Strength – E2MOM x 6 Sets
3 Squat Snatch Singles (Building)
-then-
“This is Halloween”
AMRAP 15
10-20-30-40-50…
Wall Balls (20/14)
5-10-150-20-25…
Burpee Box Jump Overs (24/20)
Thursday – HAPPY HALLOWEEN!
Strength – E2:30 x 4 Sets
4 Deadlifts @ 85%
-then-
“Superstition”
5 Sets – AMRAP 2
200m Run
Max V-Ups
-rest 1min after each set-
Friday – “Flex Fridays”
Strength All Day
4 Sets of 8
Bench Press @ RPE 8
-then-
5 Sets of 10
Strict Chin Ups @ RPE 8
-then-
4 Sets of 10 Reps
Tricep Dips @ RPE 8
-then-
4 Sets of 10 Reps
Barbell Bicep Curl @ RPE 8
Saturday – Partner WoD
“Spooky, Scary Skeletons”
Teams of 2 For Time
50-40-30-20-10
Calorie Air Bike
Handstand Pushups
Hang Power Cleans (135/95)
*Women’s calories = 40-32-24-16-8
