12/18/2024

This is Halloween

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
15:00 AMRAP
10-20-30-40-50...
Wall Balls (20/14)
5-10-15-20-25
Burpee Box Jump Overs (24/20)

Scoring: Each set is a round. 10 WB and 5 BBJO is round one, 20 WB and 10 BBJO is round two, etc.

Independence
15:00 AMRAP
10-20-30-40-50…
Wall Balls (14/10)
5-10-15-20-25
Burpee Box Jump Overs (20/16)

Liberty
15:00 AMRAP
5-10-15-20-25
Wall Ball Thrusters (light)
Up Down + Box Step Up (20/16)

• Target number of Rounds: Into the round of 50 Wall Balls

• Minimum number of Rounds: Round of 40 Wall Balls

This is a repeat from October 30th. It's the retest after our 8-week wall ball/burpee progression. Crush it!

Mayhem Mini-Pump: Glutes and Shoulders

3-4 Rounds, time permitting

10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
10 GHD Hip Raise/Extension (Or 15 Superman) @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
10 Plate Front Raise @ moderate weight – maintain quality RPE 7

* Rest 2 minutes between rounds
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.

Weighted Hip Thrusts
GHD Hip Raise/Extension
Plate Front Raise
Supermans