Dan B could have the best overhead squat in the gym. TRAVEL WOD: 150 Burpees for time MOD: Hang Snatch 2-2-2-2-2 WOD: 15 min AMRAP 25 Sit-ups 25 Deadlifts (135/95 is ideal) 25 HR Push-ups 25 Floor Wipers 25 KB or DB Snatch 25 Lunge Steps (no weight) 25 Lateral Jumps over the bar #amrap

Come in your favorite costume and be entered in for a prize. Each class gets a prize. Strength- Deadlift (totally Halloween pun intended) 3-3-3-3 @ 40X1 starting at 45% 1 RM Skill Transfer/Olympic- WOD: 15 min AMRAP Partner (or teams of 3) Relay 10 Double unders 5 TTB or KTE 3 Box jump over-and-backs 1 Bear Complex with a pause in each top position #partnerwod #du #amrap #ttb

Jennifer and Doyle are Limitless. Are you? Strength- Front Squat 3-3-3-3 @ 33X2 (sets start at 65% 1 RM) Skill Transfer/Olympic- Clean Complex x 5 (High Hang Clean, Hang Clean, Clean) WOD: 15 min AMRAP Run 200m 10 Ball Shots 5 Pull-ups ( 10 pull-ups if you are a ninja) #amrap #awesome #frontsquat #olympicweightlifting #cleanjerk #hyperformance #wod #work #ballshots

Warm-up- (insert deadbugs into the warm-ups) Iso/Stab- Gymnastics- 3 + sets max reps strict pull-ups Strength- Deadlift 1 RM Skill Transfer/Olympic- WOD- 10-15 min AMRAP 9 Deadlifts (think light and fast) 12 HR Push-ups 15 Box Jumps Our girl Jen S standing back while Anthony tackles the chalk bucket. #pullups #deadlift #pushup #programming #amrap #awesome #deadbugs #hyperformance

Warm-up- (throw some sort of Deadbug movement into it) Iso/Stab- (as a cash out perform 50 weighted sit-ups) Gymnastics- 3+ Sets max reps strict as possible ring rows (until you get 30 reps) Strength- Back Squat 3 RM Skill Transfer/Olympic- none WOD- 8-10 Min AMRAP increasing ladder 1 Power Clean and Over Head 2 TTB 2 PC and Overhead, 4 TTB, 3/6, 4/8, 5/10, 6/12, 7/14, 8/16… etc #amrap #backsquat #cleanjerk #deadbugs #ringrow #ttb

Clay with some nice jump rope form: regardless of single or double unders, keep those elbows tucked in, movement comes from the wrist, neutral spine, shoulders relaxed and vertical jump with soft knees and straight legs. Iso/Stab - 4 way deadbugs 3 x 45s MOD: A) Feet elevated ring rows 3 x max set (try to match or beat Monday's reps) B) Front Squat 3 warm-up sets, 5@ 60%, 5@ 70%, and max reps@ 75% 1 RM C) Power Clean + jerk (3 position hip, knee, shin) x 5 *weight is light

Justin getting his squat on. MOD - A) Ipsilateral Dead Bugs 4 x 45s B) Feet Elevated Ring Row 3 x max reps C) Back Squat - 3 warm up sets then 5 @ 60%, 5 @ 70% and max reps @ 75% 1RM WOD - 10 min AMRAP Run 200m 5 Plyo Push-ups 10 Overhead Walking Lunges 15 Sit-ups #deadbugs #backsquat #wod #july #ringrow #run #amrap #pushup #oh #lunge #situp