“Country Mile”
For Time:
1 Mile Run
50 Wallballs (20/14)
40 Box Jumps (24/20)
30 Burpees
20 Power Snatches (115/80)

“Monster Mash”
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53/35
2 Rope Climbs, 15 ft.
2 Rounds for time of:
50 Wall Ball Shots, 20/14
10 Bar Muscle-ups
21-15-9 reps for time of:
Power Clean, 95/65
Push Press, 95/65
*Rest 5 minutes between workouts.

Sat Oct 6 – “Sasquatch” 8/11
Teams of 3
For Time (30 Minute Time Cap):
250 Clean and Jerks*
*On the 0:00, 5:00, 10:00, 15:00, 20:00:
45/30 Calorie Row
30 Toes to Bar
Weight Climbs Every 50 reps:
Weight 1 – 95/65
Weight 2 – 115/80
Weight 3 – 135/95
Weight 4 – 155/105
Weight 5 – 185/135

Fri Oct 5 – “Free Fall”
AMRAP 20:
200 Meter Run
20/14 Calorie Row
20 Kettlebell Swings (53/35)
20 Wallballs (20/14)

Thurs Oct 4 – “Paul Bunyan”
AMRAP 15:
60 Double Unders
30/21 Calorie Bike
15 Deadlifts (225/155)

Wed Oct 3 – “Big Clean Complex”
6 Sets of the Following Complex:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

Tues Oct 2 – “Lead Foot”
AMRAP 4:
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups
*rest 4 minutes*
AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar
*rest 4 minutes*
AMRAP 4:
15/9 Calorie Row
15 Burpees
15 Pull-ups

Mon Oct 1 – “Thin Air”
Back squat
3 sets of 5
4 Rounds:
40 Air Squats
30 Sit-ups
20/15 Calorie Bike

Sat Sept 29 – “31 Heroes”
Teams of 2
AMRAP 31:
8 Thrusters (155/105)
6 Rope Climbs
11 Box Jumps (30/24)
Continuous 400 Meter Run with Wreck Bag (70/50)

Fri Sept 28 – “Captain Insano”
Deadlift
Heavy set of 10
3 Rounds:
20 Deadlifts (155/105)
20/14 Calorie Bike
20 Hang Dumbbell Reverse Lunges (50’s/35’s)
20/14 Calorie Bike