Happy Halloween! 🎃 🍬 💀
I hope every parent reading this is geared up for a Monday Halloween … going to make for a long, sugar-fueled week!
Items for the week…
- We are kicking the week off with a Halloween-themed partner workout! So, start sending those DMs right now and make sure your gym buddy is ready for fun tomorrow!
- We are going to be testing our 5RM press, overhead squat, and push press on Tuesday, Wednesday, and Friday respectively this week.
- We are in week 2 of our progressive gymnastic work, and will be upping the reps by one this week.
NOTE: when available, we are going to be linking the movements in our weekly workouts to a Youtube video as a refresher of the exercise.
SKILL
no skill, prep the workout
WOD
31min AMRAP
10 burpees over the pumpkin
31 pumpkin throws (20/14)
10 burpees over the pumpkin
31 pumpkin passes (20/14)
10 burpees over the pumpkin
31 kb thrumpkins (35/26; each hand)
10 burpees over the pumpkin
31 pumpkin lunges (20/14)
10 burpees over the pumpkin
This is a partner workout! One partner is working while one partner is resting.
STRENGTH
press: 5RM
WOD
14min AMRAP
2 rope climbs
4 hang power cleans (50% of 1RM)
6 burpees over bar
STRENGTH
overhead squat: 5RM
WOD
5RFT
20 back squats (40% of 1RM)
20 box jump overs (24/20)
250m row
SKILL
progressive gymnastic skill work
WOD
18min EMOM
MIN 1: 3 handstand push-ups + 5 mb step overs
MIN 2: 3 strict pull-ups + 5 medball clean walls balls
STRENGTH
push press: 5RM
WOD
14min EMOM
MIN 1: 8 left kb snatches + 8 goblet squats (35/26)
MIN 2: 8 right kb snatches + 8 kb swings (35/26)
