Part 1 3 Sets 3 Strict Press Start at 70% and Build as Desired Rest 2-3 Mins Between Sets Part 2   AMRAP 9 Buy In: 50 Push-ups 30 Knee Raises/Other Core Directly Into... Max Rounds 4 Push Press 8 Front Squats/Goblet Squat

8 Sets Each of [0:20 Work/0:10 Rest] (1) Cal Row/Ski/Skip (2) Cal Bike/Ski/Skip (3) Lateral Hop Overs (4) Cal Row/Ski/Skip (5) Cal Bike/Ski/Skip (6) Russian KB Swings Rest 1 Min Between Stations

Part 1 3 Sets 6 Front Rack Reverse Lunges (3/Leg) Start at 70% of 1RM Front Squat & Build Rest 2-3 Mins Between Sets Part 2 6 Rounds 10 Single DB Box Step-ups 8 Box Jumps/Broad Jumps/Plate Hops 6 Deadlifts/KB/Med Ball

6-10 Rounds AMRAP 1 6 Hang Power Cleans Max Cal Bike in Remaining Time Rest 30 Secs AMRAP 1 6 Hang Power Snatches Max Air Squats/Burpees in Remaining Time Rest 30 Secs

Part 1 3 Sets 3 Rotational Medball Throws (R) 3 Rotational Medball Throws (L) 3 Vertical Jump to Wall Move with SPEED Rest 1-2 Mins Between Sets Part 2 3 Sets 3 Strict Weighted Pull-ups/ Inverted Row/Ring Row Build In Weight as Possible Rest 2-3 Mins Between Sets ‍ Part 3 6 Rounds 200m Run/Row/Bike/Ski 5 Devil Press/Kettle-Bell Swing/ DB Snatch Time Cap: 12 mins

Halloween Workout

Holiday Workout

Part 1 Bench Press Build to Heavy Set of 5 Part 2 AMRAP 9 DB Push-ups [On the 0:00]:  20 DB Bent Over Rows [On the 1:30]:  20 Core Movement [On the 3:00]:  20 DB Bent Over Rows [On the 4:30]:  20 Core Movement [On the 6:00]:  20 DB Bent Over Rows [On the 7:30]:  20 Core Movement

Part 1 On the Min x 6 (3 Sets) Min 1:  20m Power Skips for Distance Min 2:  20m Power Skips for Height Part 2 Deadlift Build to Heavy Set of 5 Part 3 For Time 75 Hang Clean & Jerks/ DB Time Cap: 8 mins

On the 2:00 x 15 Sets [Sets 1-4-7-10-13] 10 Strict Pull-ups Bike/Row/Ski in Remaining Time [Sets 2-5-8-11-14] 30 Sit-ups Bike/Row/Ski in Remaining Time [Sets 3-6-9-12-15] 100m Farmer’s Carry Bike/Row/Ski in Remaining Time

Part 1 3 Rounds 30 Wallballs/Push Press/Front Squat 10 Box Jumps/Burpees Over Wallball 500m Row/Bike/Ski Time Cap: 15 mins Part 2 4-5 Supersets 15 DB Cuban Press 30 Secs DB Overhead Hold 60 Secs Rest

AMRAP 30 30 Alt Unweighted Lunges 30 Alt Plank Pull Across 30 KB Overhead Swing 30 Weighted Sit Up/Other Core