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Workout 10.08.22

A. Health WOD: For Time: 30 Min Time Cap  90/80 Cal Bike  70 Box Jump Overs (20”/16”)  60 Deadlifts (135/95)  50 Shoulder to Overhead (75/55)

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Workout 10.07.22

A. Health + Fitness + Performance:  Bench Press 15 Min to Complete: 4 Sets of 10 Reps    B. Health WOD: For Time: 8 Min

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Workout 10.06.22

A. Health + Fitness + Performance:  EMOM 12: 1.1 Power Clean    B. Health WOD: 2 Sets: 20 Min Time Cap  9 Sandbag to Shoulder

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Workout 10.05.22

A. Health + Fitness + Performance: Back Squat  In 12 Min Build to a TOUGH Set of 5:  – Rest 2 Min  Every 2 Min

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Workout 10.04.22

A. Health Partner WOD: 25 Min AMRAP:  600m Row (Partners Split 150m) 15 Alt Single Arm Devils Press (25/15) 30 DB Z-Press (2x 25/15)  600m

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Workout 10.03.22

A. Health: Power Snatch  In 12 Min Build to a TOUGH Triple *Drop and Reset Between Reps – Rest 1:30 Every 2 Min for 3

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Workout 10.1.22

A. Health WOD: 30 Min AMRAP: 600m Row (Switch Every 150m)  30 Hang Power Snatches (75/55) 600m Row (Switch Every 150m) 30 Burpee Jumping Pull

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Workout 9.30.22

A. Health:  3 Sets Every :20 for 6 Rounds 1 Hang Power Clean   Rest 2:00 between sets   Compare to 8.12.22   Fitness +

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Workout 9.29.22

A. Health + Fitness + Performance:  2:00 Max Dips (banded/bodyweight/ring) Rest 3:00 2:00 Max Pull Ups (banded/bodyweight)   Compare to 8.11.22   B. Health WOD:

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Workout 9.28.22

A. Health + Fitness + Performance: Build to 5RM Sumo Deadlift Rest on the ground between each rep   Compare to 8.10.22   B. Health

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