Every minute for 8 minutes: 
8 overhead squats (85/63 lb.)
*Or add 20/15 lb. from last time

3-5 rounds: 
1-minute max calories on bike
5 weighted pull-ups
Rest as needed 

For quality: 
20 weighted hip extensions
5 back extensions
15 weighted hip extensions
10 back extensions
10 weighted hip extensions
15 back extensions
5 weighted hip extensions
20 back extensions

5 rounds for time: 
20 box jumps (24/20 in.)
20 kettlebell swings (53/35 lb.)
40 double-unders

Rest Day

____________

Halloween Schedule Reminder: There will be no classes at 5 or 6 p.m. on Halloween night. Classes will end after the 4 p.m. Teens Class. Happy Halloween! 

____________

Yoga for Athletes is on this weekend! On Saturday, Nov. 4 at 11 a.m., Coach Debbie will be leading yoga!

Clean and jerk
1-1-1-1-1-1-1

For reps:
2 minutes max-calorie ski erg
2 minutes rest
2 minutes max-calorie row
2 minutes rest
2 minutes max-calorie Assault bike
2 minutes rest
2 minutes max double-unders 

4-rep max weighted walking lunge
*Front rack

Death by burpees (6-in. target)

Rest Day

____________

HALLOWEEN SCHEDULE: There will be no 5 or 6 p.m. classes on Tuesday, Oct. 31. Classes for the day will end after the 12 p.m. class. 

____________

First Saturday Yoga is back! On Saturday, November 4 at 11 a.m., Coach Debbie will be leading Yoga for Athletes. 

21-15-9 reps: 
Arch-ups
Ski erg pulls
Hip extensions 

Mrs. Sage
5 rounds for time: 
10 power snatches (115/78 lb.)
15 pull-ups
20 dumbbell thrusters (35/25 lb.)

3 rounds: 
Max muscle-ups in 1 minute
Rest 3 minutes

12-minute AMRAP, in teams of 2:
Run 200 meters w/ med ball (20/14 lb.)
12 wall-ball shots (20/14 lb.)
*Med ball should never touch the ground
*1 athlete works at a time 

For time, unbroken: 
21-18-15-12-9-6-3
Toes-to-bars

10 rounds for time: 
3 power cleans (185/135 lb.)
6 handstand push-ups
12 GHD sit-ups