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

Warm Up
4 min run
4 min row
or
4 min AMRAP
3 Burpees
6 Jumping Squats
9 Shoulder Taps

3 X
6 Superstars
6 Sideways Plank Shuffle
2 inch worms
20 sec Pigeon Stretch

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

WOD
Friday Chipper

30 Reverse Lunges
30 Push Ups
30 Russian Twists
30 Side lunges
30 Push Press
30 Sit ups
30 Front Lunges
30 bent over Row
30 V-ups

Warm Up
Deck of Cards Warm Up 5 min

Hearts = Jumping jacks
Diamonds = Table Tops
Spades = Hollow Rocks
Clubs = Zero count Burpees

Then:

2 Rounds
6 Knee Pull to Sampson Lunge
Reach Through Shoulder Stretch

Question of The Day
What is the scariest thing that ever happened to you?

CORE
AMRAP 10 Min

30 sec Enterprise
30 sec R plank
10 Cat / Cow
30 sec L plank
50 Scissor Kicks
10 Scorpions

WOD
AMRAP 15 min

10 Dips
5 Burpee over an object
10 Goblet Squats
5 Burpees over an object

Warm Up
“Bring Sally Up” Zero count Burpee warm up

When Sally goes up do a Burpee
When Sally goes down hold front plank

Then:
3 Rounds
10 Zombie kicks each side
2 Inch Worms

Question of The Day
Would you rather eat a cupcake with worms or cookies with ear wax?

WOD
5 Rounds

2 min run
or
2 min row
or
2 min 5 Burpees & 10 DU’s

10 V-ups
12 Thrusters (if you only have one weighted object for the Thrusters do 6 on each side)