Strength

A1. Deadlift 💀
8 Reps @ 50% 1RM
6 Reps @ 60%
4 Reps @ 70%
2 Reps @ 80%
2 Reps @ 90%

A2. 5 x 6-8 Double KB Bent Over Rows @ 21×1 Tempo

Conditioning

Halloween Partner WOD 👻👻

15:00 AMRAP:
10 Synchro Grave Facing Burpees
31 Partner Pumpkin Tosses (30#/20# over 9′ Bar)

*Grave Facing Burpees = Bar Facing Burpees
*Partner Pumpkin Tosses = Partner Wall Balls, alternating reps over a pull-up bar.

This may also be done as a solo WOD of..

15:00 AMRAP:
10 Bar Facing Burpees
31 Wall Balls (20#/14#)

Olympic

Every :90 x 8 sets:

2 Squat Cleans + 1 Jerk

*Start @ 50% Max C & J and build.

Conditioning

15 Clean & Jerks (135#/93#)
30 Toes-2-Bar
15 Clean & Jerks
30 Toes-2-Bar
15 Clean & Jerks

Strength

Back Squat

5 Reps @ 75% 2RM
3 Reps @ 85%
1 Rep @ 95%

6 x 3 @ 90% 2RM – Every 2:00

Conditioning

4 Rounds for time:

20 Alternating Front Rack Lunges (95#/63#)
15 Kb Swings (60#/44#)
10 Strict Handstand Push-ups

Partner WOD 👫

With a partner, complete as many rounds and reps as possible in 20:00 of:

•60 Calorie Row
•50 Box Jump Overs (24”/20”)
•40 Power Cleans*

One person works while the other rests.

The Power Clean weight will be ascending each round.

Rx’d –
•Round 1: 135/83
•Round 2: 155/103
•Round 3: 185/123
•Round 4: 205/143

Scale to a moderate starting weight and by round three the weight should be relatively heavy.

Olympic

A. Every :90 for 5 sets:

• 1 Power Snatch

B. Every :90 for 5 sets:

• 1 Full Snatch

*Start @ 50% Snatch Max or a light/moderate weight and build through all ten sets to as heavy as possible for the day.

Conditioning

3 rounds for time:

• 75 Double Unders
• 30 Wall Balls (20#/14#)

Strength

A1. Deadlift
8 Reps @ 50% 1RM
6 Reps @ 60%
4 Reps @ 70%
2 Reps @ 75%
2 Reps @ 85%

A2. 5 x 20 Single Arm DB Floor Press @ 7-8 RPE
*Alternate arms each rep, keeping “non-working” arm locked out as you perform the rep with opposite arm.

Conditioning

15:00 AMRAP:
50/40 Calorie Row
40 Single Arm DB Push Press – 20 each arm (50#/35#)
30 Toes-2-Bar
20 Burpee Box Jump Overs (24″/20″)

Score = total reps completed

Olympic

Every 2:00 x 6 sets:

1 Power Clean + 1 Squat Clean + 1 Jerk

Start at 65% Max C & J and build to as heavy as possible for today.

Conditioning

10:00 Ladder – Reps of 3-6-9-12-15-etc..
•Hang Power Cleans (115#/83#)
•Pull-ups

Score = total reps

Strength

Back Squat

5 Reps @ 75% 2RM
3 Reps @ 85% 2 RM
1 Rep @ 95% 2RM

5 x 4 @ 85% 2RM – Every 2:30

Conditioning

3 rounds for time:
10 Front Squats (185#/123#)
15 Lateral Bar Hopping Burpees
*400m Run between rounds

Partner WOD

With a partner complete 3 rounds of the following for max reps:

2:00 Max Partner Wall Balls (20#/14#)
2:00 Max Calorie Row
2:00 Max Partner Burpees
2:00 Rest

Score = reps completed for all three rounds.

*Partner Wall Balls will be performed with partners alternating reps, passing the ball to each other off the wall.
*Only one person rowing at a time. Partners may switch whenever, and however many times they wish within the two minutes.
*Partner Burpees will be performed with one partner holding a plank position, while the other partner is completing the burpees parallel to their partner, finishing each rep by jumping over the partner in the plank.

Olympic

Overhead Squat x 3-3-3-3-3

*Build to a heavy triple

Conditioning

3 rounds for time:
•50 Double Unders
•15 Power Snatches (95#/63#)
•15 Toes-2-Bar