Warm-Up		10 Minutes
Strength / Skill		Squat Clean
20 Minutes		E2MOM
		x 8 Reps     (135# / 95#)
		Rx+   (185# / 125#)
Metcon		For Time:
		x 20 Sumo DL High Pulls     (53# / 35#)
		x 30 Push Ups
		x 40 Goblet Squats     (53# / 35#)
		x 30 Push Ups
		x 20 Sumo DL High Pulls     (53# / 35#)

Warm-Up	10 Minutes
Strength / Skill	Alternating  EMOM
20 Minutes	3 x Bar Muscle-ups     (6 Chest 2 Bar PU)
	4 x HSPU
Metcon	For Time
	30 Power Clean     (95# / 65#)
	Rest 2 Minutes
	30 Push Press     (95# / 65#)
	Rest 2 Minute
	30 Front Squat     (95# / 65#)

Warm-Up		10 Minutes
Strength / Skill		Overhead Squat
25 Minutes		Work up to 5 rep max OHS weight
		5 – 5 – 5 – 5 (3 or 4 sets), then
		3 – 3 – 3 – 3     (at 5 Rep OHS max)
Metcon		7 Rounds for Time
		5 Pull Ups
		10 Pushups
		15 sit-ups

Warm Up:

Strength/Skill: Turkish Get Ups

10 minute EMOM // 4 reps a minute

METCON: AMRAP 20 Minutes

start at the grate and go toward the pad x 200 M Farmers Carry     (50# / 35#)

start at the grate & go around the island at Chilis x 400 M Run   (500 M Row)

Warm up: 10 minutes

Strength Skill: Back Squat

• E2MOM
• Use 5 Rep OHS Weight
• 16 minutes (8 rounds)

METCON: 20 minute time cap

• 6 Push Jerks (135/95)
• 9 Toes to Bar
• 12 Alternating Pistols Squats

Warm-Up	10 Minutes
Strength / Skill	Front Squat
20 Minutes	21 – 18 – 15 – 12 – 9  – 6 Reps
Every 3 – 4 min	Pick a weight that you can do the set of
	21 reps unbroken (5 Rep OHS weight ??)
Metcon	5 rounds For Time
20 Minute Cap	15 x Kettle Bell Swings     (53# / 35#)
	10 Burpees

Reminder for all to come and join us Halloween morning!!!

Warm-Up	10 Minutes
Strength / Skill	Dead Lift   (or Establish 5 Rep OHS)
16 Minutes	Work to a Heavy Set of 5
	Bar x 10, then 8 – 7 – 6 – 5 – 5
Metcon	3 Rounds for Time
20 Minutes	x 10 Single DB Box Steps     (50# / 35#)
	x 10 Push-ups
	x 10 Alt DB Snatch     (50# / 35#)

Shogun Family, check out our new Shogun events page. We are hosting our first competition and potluck on Halloween day, October 31.

Warm-Up		10 Minutes
Strength / Skill		Overhead Squat
20 minutes		Start with the Bar, then add weight to determine max unbroken set of 5
		7 – 7 – 6 – 6 – 5 – 5
		(maintain form over weight – the bar may
		be your 5 rep max – or close to it)
		AMRAP 15 minutes
		12 x  Wall Ball   (20# / 14#)
		9 x Kettle Bell Swings     (53# / 35#)
		6 x  Chest to Bar Pull Ups

Warm-up: 10 minutes

Bring Sally Up

Push Ups

Rest 3 Minutes

Pull Ups

Bench Mark WOD – Annie

x 50 – 40 – 30 – 20 – 10

Double Unders (double for singles)

Ab-Mat Sit-ups

Warm-up: 10 minutes

Strength          (every 2 or 3 minutes)

5 Rounds NOT for time                      (maintain good form) 

10 x Right Arm Dumbbell Clean and Jerk      (50# / 35#)

10 x Left Arm Dumbbell Clean and Jerk        (50# / 35#)

Metcon:           7 Rounds for Time – 20 Minute Time CAP

7 Front Squats  (95# / 65# )                (Start from the floor)

            7 Burpees        

            7 Toes To Bar