3 Person Team
Buy In:
5:00 Max Cals on Rower/AD
Rest 3:00
20:00 AMRAP
10 Wall Balls (20/14)
10 Burpees
10 KBS (2/1.5)
10 Box Jump/Step Downs (24/20)
***Must complete entire round before switching positions….
1 Person Working
1 Person Resting
1 Person Holding Hollow Body or….
Person in Hollow Body can do sit-ups which can be added to final score….
Happy Halloween!!!!!!
20m Frankensteins
20m Growling Front Lunges w/ Rotations
20m Spooky High Knees
20m Scary Broad Jumps
x 2
+
3:00
5 Rocking Sumo Squats
5 Dive Bombers
5 Scap Push Ups
5 Spider Man Lunges (per side)
3:00 AMRAP @ 70% of A
Every rep you must let out a werewolf howl or its no rep!!!!!
Write weights in the notes
:60 Psoas/QL Lax Ball Smash (per side)
200m Jog
+
20m Skip
20m Reverse Lunges
20m Spider Man Lunges
20m Duck Walk
+
4:00
5 Bow & Bends
5 Primal Pass Throughs
5 Bird Dogs (per side)
5 Push Ups
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.
There is no rest between exercises.
Post total reps from all 32 intervals.
5:00 Active Recovery
21:00 EMOM
Min 1: 10 Jumping Lunges
Min 2: 10 Wall Balls (20/14)
Min 3: 10 T2B or K2E
2:00 Corpse Stretch
100m Jog
+
20m Frankensteins
20m High Knees
20m Butt Kicks
20m Side Lunges
20m Inch Worms
9-7-5-3-1
DL (185/125)
Lateral Burpee over the Bar
RX+
(225/155)
:90 Russian Baby Maker Hold
200m Jog
200m Skip
200m Backwards
+
10 Single Leg DLs
10 Shoulder Reach Throughs (per side)
10 Fire Hydrants
10 Cobras
x2
10:00 AMRAP
50m Slam Ball Sprint (30/20)
10 Push Ups
Rest :20
RX+
(45/25)
:90 Delt Smash w/ Lax Ball (per arm)
20m Jog
20m Butt Kickers
20m High Knee Skips
20m Reverse Lunges
20m Spider Man Lunges
+
:20 Russian Baby Maker Hold
10 Scap Push Ups
10 Rocking Sumo Squats
10 Primal Pass Throughs
12:00 AMRAP
3, 6, 9, 12, 15, 18, 21, 24…
Overhead Lunges (45/25)
Burpees
*25m shuttle run between rounds
:90 Prone Wall Squat Therapy
“Unlucky 13”
4 Person Team
13:00 AMRAP
Max Cals on Rower
13 Wall Balls (20/14)
13 Burpees
Rest 1:00
13:00 AMRAP
Max Cals on Rower
13 Weighted Lunges (45/25)
Sprint 100m
1 person rowing at all times. One person rows while all 3 other TM’s complete 1 Round of 13/13.
IE TM #1 Rows while TM #2 completes 13 WB/13Burpee, TM #3 completes 13 WB/13Burpee, TM #4 completes 13 WB/13Burpee. Then………TM # 2 Rows as TM #3 13/13…..TM #4 13/13….TM#1 13/13…..
2 scores for each 13:00 AMRAP. One for Cals on Rower and one for AMRAP.
200m Jog
+
20m Frankensteins
20m Front Lunges w/ Rotation
20m Hurdle Steps
20m Side Lunges
+
10 Shoulder Reach Throughs (per side)
10 Primal Pass Throughs
12:00 EMOM
Min 1- 6 DL/4 HPC (95/65)
Min 2 – 5 Strict T2B or 7 V Ups
Min 3 – :30 Max Burpees
RX+
DL/HPC = 135/95
****Score is total burpees
:90 Lax Ball Psoas/QL Smash (per side)
200m Jog
+
20m High Knee Pulls
20m Butt Kickers
20m Side Lunges
20m Reverse Lunges w/ Rotation
With running clock
Starting at 0:00
3 Rounds for Time:
15 DL (135/95)
200m Suitcase Carry (1.5/1)
(10:00 Time Cap)
***Active Recovery btw 10:00-15:00
Starting at 15:00
10:00 AMRAP @ 70%
200m Jog
20 Push Ups
20 Sit Ups
***Active Recovery btw 25:00-35:00
Starting at 35:00
10:00 EMOM
20 DU or Singles
10 Air Squats
:90 per arm banded lateral openers
200m Jog
+
10 Single Leg DL’s
10 Lateral Leg Swings (per side)
10 Forward Leg Swings (per side)
10 Primal Pass Throughs
x 2
EMOM
2 Squat Cleans (135/95)
RX+
(185/130)
***Each minute add 2 reps until unable to complete within minute
ie.
Minute 1: 2 reps
Minute 2: 4 reps
Minute 3: 6 reps
….
2:00 Foam Roll T Spine
