Join us for Dover’s only Haunted Halloween workout!!
Repeat 7 times as fast as possible:
Men use 24 kg women use 12 kg.
Snatches x 7/7
Ring Push Ups or Elevated Push Ups x 7
Front Squats x 7/7
Burpees x 7
Pull Ups x 7

REMINDER: Join us Friday at 4:30 or 5:30 in costume and get a free t-shirt and beverages!!!
Nice day weather change!!!
Complete as quickly as possible:
Push Press 21
Run 400 meters
Push Press 18
Run 400 meters
Push Press 15
Run 400 meters
Push Press 12
Run 400 meters
Push Press 9
Run 400 meters
Push Press 6
Run 400 meters

Every 2 minutes for 20 minutes do the following:
5 Burpees
10 Push Ups
15 Knees to Chest
20 Air Squats

Heavy Deadlifts
5 x 3
Then, For Time…
50-40-30-20-10
Box Jumps
Sit Ups (or Floor Wipers if you are competing in the 300 Challenge!)

Reminder: Haunted Halloween Workout This Friday at 4:30 & 5:30 PM!!! Come in costume and get a free t-shirt!!!
Find a medium to heavy kettlebell. Work from 10 reps down to 1 repetition.
Dead Cleans
Front Squats
Push Press
Snatches

Work for 4 minutes. Rest for 1 minute. Repeat 4 times.
5 Pull Ups
10 Knees to Chest
15 Swings

Repeat 5 Times
Heavy Press
1 Arm Rows
Figure 8 to a Hold
Planks
Farmer’s Walk

How Many In 20?
Turkish Get Ups x 2 per side
Split Squats x 4 per side
American Swings x 12
Thrusters x 8 per side

Break into teams. Complete all exercises 8 times in a relay fashion. One person works while the others rest.
8 Double Cleans
8 Burpees
8 Box Jumps

Work for 20 seconds rest for 10 seconds. Repeat 8 times per exercise.
Push Ups
Sit Ups
Air Squats
Pull Ups
Sledgehammer