221108

Workout of the Day for Tuesday, November 8th 2022: Strict Press:5-3-2-1-1-1-1 4 Rounds (12 Min Cap):12 C2B12 Box Jump Over12 Russian KB Swing 70/53-lb Sweat Sessions Workout: 32 Min EMOM, alt:• Strict Pull-Up, or Ring Row• Push-Up• DB Snatch• Box Jump

221107

Workout of the Day for Monday, November 7th 2022: E2MOM x 10 Min:3 OHS @ 60%, Build Each Round 10 Rounds (17 Min Time Cap)200m Run3 C&J 185/120-lb, or 70% 1RM Sweat Sessions Workout: 25 Min AMRAP:200m Run20 Pull-Up200m Run20 KB Swing200m Run20 Toes-2-Bar200m Run20 Plate G2OH

221106

Workout of the Day for Sunday, November 6th 2022: 5 x 5 Min AMRAP:20 Double KB/DB Deadlift20 DB Bent Over Row20 DB Arnold Press20 Box JumpMax Cal Bike/Row/Ski in Remaining Time *1 min Rest Between Rounds

221105

Workout of the Day for Saturday, November 5th 2022: 4 Sets:3 Tall Clean +2 High Hang Clean +1 Front Squat*Build Each Set Clean EMOM*Week 3 3 x 4 @ 65%3 x 3 @ 75%3 x 2 @ 80%3 x 1 @ 85% *1 Minute Rest Between Sets. Workout of the Day for 9am, Saturday, November 5th 2022: Partner Angie:200 Pull-Up200 …

221104

Workout of the Day for Friday, November 4th 2022: 10 Min EMOM alt:• 3 Deadlift @ 70% 1RM• Wall Walks 10 Min EMOM alt:• 3 Bench Press @ 70% 1RM• Cal Row/Bike/Ski 10 Min EMOM alt:• 3 Power Clean @ 70% 1RM• Toes-2-Bar Sweat Sessions Workout:10 Rounds, 30 sec. On/ 30 sec. Off, alt:• Cal Bike/row/Ski• Pull-Up, or Ring Row• DB Thruster

221103

Workout of the Day for Thursday, November 3rd 2022: 32 Min AMRAP*:800m Run40 Box Step-Up 20″20 GHD, or Single Leg Alt. V-Up10 Strict Pull-Up *Wear a 20/14-lb Vest If you Have One Sweat Sessions Workout: 32 Min AMRAP*:50/35 Cal Bike/Row/Ski40 Box Step-Up 20″20 Burpee Box Jump Over10 Strict Single Leg Alt. Toes-2-Bar, or V-Up, or GHD *Wear a 20/14-lb Vest …

221102

Workout of the Day for Wednesday, November 2nd 2022: High Hang Squat Clean + Hang Squat CleanE90 Sec:1 @ 65%1 @ 65%1 @ 65%1 @ 70%1 @ 70%1 @ 70%1 @ 75%1 @ 75% For Time:45/32 Cal Bike/Row/Ski30 Thrusters, 75/55 lbsKB Front Rack Walking Lunge, 53/35 lbs, 150 ft Sweat Sessions Workout:15 Min EMOM, alt:• KB Swing• Goblet Lateral Lunge• Plank 15 …

221101

Workout of the Day for Tuesday, November 1st 2022: “Nate”AMRAP in 20 minutes2 Handstand Push-Ups4 Muscle-Up8 KB Swing 72/53-lb “After Party”4 Sets:8 V-Up8 Hollow Rock8 Tuck-Up8 Sec. Hollow Hold Sweat Sessions Workout:25 Min AMRAP:5-10-15-20-25-30…DB Clean & Jerk 1 Round “Cindy” After Each Set “Cindy”5 Pull-Up10 Push-Up15 Squat

221031

Workout of the Day for Monday, October 31st 2022: **Reminder: No 5:30pm or 6:30pm Classes Tomorrow (Halloween)! 8 Min EMOM:1 Snatch + 1 Hang Power Snath *Start @ 60% 1RM, Build 20 Min EMOM, alt:• Cal Row/Bike/Ski• Burpee• Power Snatch 95/65 or 50% 1RM• Dubz

221030

Workout of the Day for Sunday, October 30th 2022: Trick or Treat For Time (30 Min Cap)400m Run to Karen’s House50 WallBall 20/14-lb400m Run to Lance’s House50/35 Cal Bike/Row/Ski400m Run to Diane’s House50 HSPU, or Push-Ups400m Run to Helen’s House50 KB Swing 70/53-lb400m Run to Annie’s House50 V-Up, T2B, Weighted Sit-Ups, or GHD