Check out this weeks spooky programming preview! Wednesday is Halloween so don’t forget your costumes!

Monday
This week starts with another benchmark. This longer, gymnastic dominant WOD has a low volume of reps per round but because of the fast turnaround is devastating by the time the clock reaches 20 minutes. Constant movement is the goal for this one!

“Cindy”
AMRAP 20
5 Pull ups
10 Push ups
15 Air squats

Tuesday
Today brings a fun 3 part WOD starting with some time to build up to a 5 rep max of push press, immediately followed by a tough 4 round metcon of front squat and bar facing burpees. The final portion will be an amrap with the remaining time of wall ball shots.

Wednesday
Wear your costumes for this Halloween hump day! We will start the day off with some hang power cleans building across 7 sets and we will end our session with a fun named wod; Annie.

Thursday
Today’s workout is a 3 rounder with everyone’s favorite movement… the air bike. Bike for calories, toes to bar, medicine ball cleans and farmers carries.

Friday
It’ss a strength day; deadlifts and strict pull ups. Today might be the day for a new 1RM so make sure to treat your body well this week so you feel 100% for all the weightlifting. Foam roll, stretch, eat well and sleep well! Dont let all of the sugary candy get the best of you!

Saturday
Not much to say about this weeks partner wod besides it’ll be 14 rounds of fun!

Sunday
Endurance WOD this week will be some interval style amraps, light and fast for 5 rounds will get the heart pounding.