Strength: 1 High Hang Power Snatch+ 1 Hang Power Snatch tech work. 4 sets

Workout: “Fight Gone Bad style WOD”

3 Rounds of

1 Minute Max Cals. Row/Dyne/Erg

1 Minute Sit Ups

1 Minute Box Jumps 20″/16″

1 Minute Plate Twist (35lb./25lb)

1 Minute Russian Swings (53lb./35lb.)

1 Minute Rest

Extra Credit:

Get some meters in for Rowvember!

Strength: Front Squats 3-3-3-3

Workout: “Hero WOD Artie”

20 Minute AMRAP (As Many Rounds As Possible)

5 Pull Ups

10 Push Ups

15 Air Squats

5 Pull Ups

10 Thrusters (95lb./63lb.)

Extra Credit:

3×8 DB Tempo Incline Bench (3 seconds down)

3×15-20 Banded Tricep ext.

3×10 Tempo Barbell Curls (3 seconds down)

Strength: Back Squats 4-4-4-4

Workout: For Time

5-4-3-2-1 Devil Presses (50lb./35lb.)

20 Air Squats

then,

3-2-1 Rope Climbs

10 DB Hang Clean and Jerk (Same weight as devil presses)

Extra Credit:

3×15-25 GHD Sit Ups

3×15 Reverse Hypers

3x :30 second side plank each side

3×10 DB Incline Bench

Strength: MOBILITY!!!

WOD: Teams of 2

For Time:

80/60 Cal. Row/Dyne/Erg

400m Run With 45/25lb Plate

80/60 Cal. Row/Dyne/Erg

400m Farmers Carry (53lb./35lb.)

80/60 Cal. Row/Dyne/Erg

400m With Medball

WOD: “Workout 3 for Fittest Manatee/Sarasota Qualifier”

For Time

50 Wallballs

25 Hang Power Clean

40 Pullups

20 Front Squats

30 Box Jump Overs

15 Hang Power Snatch

20 HSPU

10 Full Cleans

10 Toes To Bar

5 OHS

Barbell weight

RX (135lb./93lb.)

Intermediate (115lb./73lb.)

Scaled (95lb./53lb)

Beginner (75lb./43lb)

Strength: “Workout 4 for The Fittest Qualifier”

8 Minute AMRAP

RX Male:

5 Ring Muscle Ups

5 Thrusters 155lb.

5 Hand-Release Burpees over Bar

RX Female:

2 Ring Muscle Ups

4 Thrusters 103lb.

6 Hand-Release Burpees Over Barbell

Intermediate Male:

3 Bar Muscle Ups

5 Thrusters 135lb.

5 Hand-Release Burpees Over Barbell

Inter Female:

1 Bar Muscle Up

4 Thrusters 83lb.

6 Hand Release Burpees Over Barbell

***rest of scalings will be in class***

Workout: Teams of 2

Accumulate 275/200 Calories on the Rower/Dyne/Erg

***You must change machines every 3 Minutes***

Strength: Find 1rm Bench Press. **Part B of Manatee/Sarasota online qualifier**

Workout: 6 Rounds For Time

10 Alternating DB Snatches (50lb./35lb.)

20 Strict Situps

30 Double Unders

Extra Credit:

3×10 Hammer Curls

3×10 DB Kickbacks

3×30 Tempo Plate Twist

3×20 Hollow Rocks

Strength: “For Quality”

10-8-6-4-2 Overhead Squats **add weight throughout**

20-16-12-8-4 Russian Swings **Add weight if you can**

30-24-18-12-6 Tempo Plate Twist **2 seconds**

Workout: For Time

12-9-6-3

“Squat Snatches” RX( 63lb/95lb, 73lb/115lb, 93lb/135lb, 105lb/155lb)

Box Jumps 24″/20″

Ring Dips

Rowvember is here!!!

Workout: Teams of 2

Row half marathon with partner 21,097m **Break up however you want, TIME CAP is end of class**

Scaled option***

Row 10,000m with partner

Hey guys REMINDER only 6am, 7am, 9am, 12pm classes on Halloween!

Workout: “Trick Or Treat”

Teams of 2

Buy in

50-40-30-20-10

Double Unders

Sit Ups

then,

3 Rounds

50 DB Lunges RX(50lb./35lb.)

40 Air Squats

30 Strict HSPU

20 Renegade Man-Makers RX( 50lb./35lb.)

Buy out

50-40-30-20-10

Double Unders

Sit Ups