Warm Up

500 row or 400 run
SPRINT the last 100 meters

3x
Spiderman to wall
3 Burpees
Zombie back

3x
3 Pause squats, 1,5,0,0
3 plate push press

then:
20 sec Thread the Needle
5 Sunrise Planks
2 inch worms

Question of The Day

Would you rather spend the night in a graveyard alone or dress up as a giant pumpkin for the entire week?

Assessment

Max Wall Sit

WOD

5 Rounds

100 meter run or row
10 Burpee Plate Thrusters
5 V-ups

-90 sec rest-

Rx 25 / 35
Rx+ 35 / 45
M 15 / 25

Goals work in remaining time

Warm Up
1 min Jumping Jacks
1 perfect Stretch
1 min Mountain climbers
1 perfect stretch
1 min Burpees
1 perfect stretch
1 min air squats
1 perfect stretch

20 Arm circles (10 forward 10 back
20 Elbow circles (“)
20 Wrist circles (“)
10 Scorpions
30 sec shoulder reach through stretch

Question of The Day
What’s your favorite candy?

CORE
2 x 
Pause plank Wheel
5 sec hold in front plank, R plank, Back plank, L plank
2 x
10 Hollow hold into V-up
10 Mission Impossibles
2 x
10 Table tops
10 weighted Sit ups

WOD
2 Rounds

1 Burpee
2 air squats
3 Push Press (3 each side if you have 1 object)

2 Burpee
4 air squats
6 Push Press

3 Burpee
6 air squats
9  Push Press

4 Burpee
8 air squats
12 Push Press

5 Burpee
10 air squats
15 Push Press

6 Burpee
12 air squats
18 Push Press

Matt’s B-Day WOD !!!

Warm Up

100 meter row challenge

5 x to row EXACTLY 100 meters

For every meter over or under do 1 Burpee

Lunge to wall
10 Air squats (hands at 45)
Bear Crawl back
5 Russian swings
5 American swings
5 Box jumps
Zombie walk to wall
10 Air squats (hands at 45)
Bear crawl back
5 Russian swings
5 American swings
5 Box jumps

Then:
5  Reach up walk to plank
20 sec Spiderman each side
20 arm circles

PVC SS
Bergener W/U

Question of The Day

If you could dress up like any famous person, living or dead, who would it be?

Assessment

Max Bar Hang

Hang from the rig as long as possible

WOD

Matt’s B-DAY WOD!!!!!

3 min or work / 90 sec rest until completed

45 KB Swings
30 Cal row
10 Hang Power Cleans
30 Cal row
23 Box Jumps
30 Cal row
45 Lunges

Rx 35 / 53, 95 / 135, 20″ / 24″
Rx+ 53 / 70, 105 / 155, 24″ / 30″, OH Lunges with plate 25 / 35
M 26 / 35, 65 / 95, 12″ / 20″

One time through for time, every 3 min stop and take a 90 sec rest

Warm Up

2 Rounds
100 Singles
10 Jumping Jacks
10 “Superstars”
10 Mountain Climbers

2 Rounds

2 Wall walks
2 Burpees
2 Push ups to Down Dog
2  V-ups

10 Zombie kicks
PVC SS
Bergener W/U

Question of The Day

What is the scariest thing that ever happened to you?

WOD

For Time

1 Box walk around
3 Burpee Box Jumps
6 Push Press
9 hang Power Cleans
12 Lateral bar Jumps
15 PU’s

Rx 75 / 105
Rx+ 95 / 135, 4 x push ups on box walk arounds
M 55 / 75

This is done in the same format as “The Days of Christmas”
6 Rounds
#1 = 1 Box walk around
#2 = 3 Burpee – 1 Box Walk Around
#3 = 6 Push Press – 3 Burpee – 1 Box
#4 = 9 HPC – 6 PP – 3 Burpee – 1 Box
#5 = 12 Lat Jump – 9 HPC – 6 PP – 3 Burpee – 1 Box
#6 = 15 PU’s – 12 Lat  Jump – 9 HPC – 6 PP – 3 Burpee – 1 Box

Warm Up

400 run or 500 row

3 x
10 Ring Rows
10 Forward Back lunges
2 Burpees
30 sec Hollow Hold
10 Mission Impossibles

Then
20 Sec Thread The Needle
20 sec R plank
20 Sec L plank
30 sec Down Dog

Question of The Day

Would you rather eat a cupcake with worms or cookies with ear wax?

WOD

Base Builder

AMRAP 35 min

800 meter run or row @ 70%
6 Progressions or negatives: Pull ups, MU’s, C2B, etc..
*12 KB Front rack Front Back Lunge (6 each side)
100 Meter sprint run or row @ 90%
6 Burpees
12 V-ups

* 1 KB, 6 reps with KB on R shoulder, 6 reps with KB on L shoulder