“Team Wittman” [TEAMS OF 3]: 7 Rounds For Time: 15 Kettlebell Swings (53/35) 15 Power Cleans (95/65) 15 Box Jumps (24″/20″) * Each Teammate Starts At Different Station * Rotate When All Have Finished * Go Through Each Station 7 Times Each FX: 35/25; 75/55; 20″/18″ RX: 53/35; 95/65; 24″/20″ |
| Back Squat Find a 1RM Back Squat “One Size Fits All” For Time: 30 Thrusters 600 Meter Run 20 Thrusters 400 Meter Run 10 Thrusters 200 Meter Run Every Break On The Thrusters: 200 Meter Run Time Cap: 18 Minutes FX: 45/35 RX: 75/55 RX+: 95/65 |
“EuroTrip” For Time: 4 Rounds “Work” 80/64 Calorie Row 3 Rounds “Work” 60/48 Calorie Row 2 Rounds “Work” 40/32 Calorie Row 1 Round “Work” 20/16 Calorie Row [Work]: 30 DUs 5 Pull-ups 15 Sit-ups Time Cap: 35 Minutes FX: Jhook Row; 45 SU RX: As Written RX+: Strict |
| Deadlift Work up to a heavy 5 rep deadlift “Scotty” [HERO] AMRAP 11: 5 Deadlifts 18 Wallballs 17 Burpees Over Bar FX: 185/125: 14/10 RX: 225/155; 20/14 RX+: 315/225; 20/14 |
| “Six Flags” 6 Rounds x AMRAP 4: 12 Single DB Hang Clean & Jerks 400 Meter Run Max Calorie Bike Rest 2 Minute Between Rounds * Score Slowest Round FX: 35/25 RX: 50/35 RX+: 70/50; ECHO |
| Push Press Find a 1 RM Push Press “2k Row” For Time: 2,000 Meter Row |
“Father Time” [TEAMS OF 3 AMRAP 30: 3 Rounds: 75/60 Calorie Bike 6 Rope Climbs 45 S2O 6 Rope Climbs Time Remaining… Max Calorie Bike (SCORING NOTES: If you get through 3 rounds, the calories are the additional reps after 3 rounds). FX: 95/65 RX: 115/85 RX+: 135/95 |
Back Squats
Every 2:00
3 x 85%
2 x 90%
1 x 90-95%
Repeat for 2nd Wave
“Square Root”
AMRAP 12:
12 Double DB Box Step-ups
6 Devil Press
On the 0-4-8 Minutes:
500/450 Meter Row
HAPPY HALLOWEEN – COSTUMES ENCOURAGED “Spilt Ends“ AMRAP 5: 15 Dumbbell Push Press 400 Meter Run 15 Pull-ups Max Calorie Row Rest 5 Minutes AMRAP 5: 12 Dumbbell Front Squats 400 Meter Run 12 Chest-To-Bar Pull-ups Max Calorie Row Rest 5 Minutes AMRAP 5: 9 Dumbbell Thrusters 400 Meter Run 9 Burpee Pull up* Max Calorie Row FX: 35s/25s RX: 50s/35s RX+: 50s/35s; BMU |
Power Snatch 1×1 95% Shoot for a 1RM “Open 11.2” AMRAP 15: 9 Deadlifts 12 Push-ups 15 Box Jumps FX: 115/85; 20″/18″ RX: 155/105; 24″/20″ |