Day 58
Warm Up
3 Rounds
5 Front Squats
10 Sit ups
6 Directional Split jumps

Mats
Ladders

Bench Press 1rm

WOD
40yd sprints
on the minute
every minute
for 20 minutes

75 Sit ups

Happy Halloween

Warm Up
4 Rounds
10 Body Weight
10 Lifting
10 Pushing
10 Pulling

WOD
20 minute AMRAP – As many ROUNDS as Possible
5 Pull-Ups
10 Push-Ups
15 Air Squats
In relay style with one athlete working at a time to complete the entire round the other athlete can begin.
Log Your Rounds: Who WON?

Day 57
Warm Up
3 rounds
10 Pull Ups
10 Push Ups
1 Snatch Complex
Lunge / High Knee Pulls

Mats 
Ladders

WOD
10 Rounds
100m Run
21 Air Squats

Day 53
Warm Up
3 Rounds
15 American Swings
10 alt Pistols
20 Sit Ups
5 Ninja Roll Ups

Clean and Jerk
3×10

WOD
Kalsu
5 Burpees to start  each minute
Finish the minute with thrusters
Running count for thrusters to 100

Day 54
Warm Up
3 Rounds
10 DeadLift
10 Box Jumps
10 Burpees
50 Jump Rope

Mats
Ladders

WOD-Annie
10 Minute Time Cap
Total
150–150 Jump Rope
200–50 Sit Ups
320– 120 jump rope
360–40 Sit ups
450–90 Jump Rope
480–30 Sit Ups
540– 60 Jump Rope
560– 20 Sit Ups
590– 30 Jump Rope
600– 10 Sit Ups
Log Total

Day 56
Warm Up
3 Rounds
400
10 Cleans
10 Alternating Split Jumps
Army Crawl/Crab

Ball Slam
3×20

Overhead Squat
5×5

WOD
Push Up Progression
20 Minutes
Add one rep per
minute for 20 Min

Knee Ups
4×25

Day 55
Warm Up
2 Rounds
10 Push Ups
10 Clean Pulls
10 Pull Ups
20 Sit Ups

Russian Swings
3×20

Split Jerk
5×5

WOD
Strict Press
7×1
Push Press
7×1
Split Jerk
7×1

Plank
3×30 Sec

Day 54
Warm Up
3 Rounds
10 DeadLift
10 Box Jumps
10 Burpees
50 Jump Rope

Mats
Ladders

WOD-Annie
10 Minute Time Cap
Total
150–150 Jump Rope
200–50 Sit Ups
320– 120 jump rope
360–40 Sit ups
450–90 Jump Rope
480–30 Sit Ups
540– 60 Jump Rope
560– 20 Sit Ups
590– 30 Jump Rope
600– 10 Sit Ups
Log Total

Day 53
Warm Up
3 Rounds
15 American Swings
10 alt Pistols
20 Sit Ups
5 Ninja Roll Ups

Clean and Jerk
3×10

WOD
Kalsu
5 Burpees to start  each minute
Finish the minute with thrusters
Running count for thrusters to 100

Day 52
Warm Up 
3 Rounds
400
10 Burpees
20 Sit Ups

Mats
Ladders

WOD
20 Minute 
100 yd Sprint
21 Air Squat
21 Sit Ups
21 Push Ups