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27

“Neffer Enough Burpees”: 30 Minute Rounds 

Tempo Strength + Tabata Mash Up

Interval Training: The DAP:  Disappearing Act PLUS

Trick or Treat – 3 x 10 Minute AMRAPs

ESD: Energy System Development – :30/:90 x 15 RNDS

Interval Training:  3 x 9 minute Circuits

3

Strength Rounds

Running: 2 Mile Assessed Run + Upperbody AMRAP for Quality

Interval Training:  3 x 8 Minute

3 x 10 Min Stations

25 Minute Partner Stations

Interval Training: 4 Rounds of :40/:20

10

November M.O.T.M: David L – “Lomba Number 9”:  30 Min Max Meter Team Ro

25 Min KB Building Complex AMRAP

Interval Training:  Breathe and Stop -:30 Move/:30 hold

Tempo Strength + Conditioning EMOM

Intervals & E.M.O.Ms 

Interval Training: 4×6 Minute Circuit :30/:30

17

20 Min Circuit:  :40/:20 x 4 + TEAM WEEK

2×12 Min EMOMS + TEAM WEEK

Interval Training: 4 x 5 Minute RNDS + TEAM WEEK

Tempo Strength + TEAM WEEK

TEAM WEEK FINALE + HEADS UP

Interval Training: 3 x 7 Min Stations 

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