Strength/Skill 1-arm DB Bench Press 5 Sets x 8-10 Reps *Sets and reps are for EACH arm Workout of the Day 12:00 AMRAP 25 KB
Happy Halloween! Strength/Skill Hang Power Clean 15:00 to find a 3RM Workout of the Day Every 4:00 for 4 Rounds 400m Run 8 Pull Ups
Saturday Halloween Workout 2:00 min MAX Pumpkin Smashes Rest 1:00 min 2:00 min MAX Rise from the Dead Rest 1:00 min 2:00 min MAX Jumping
Strength/Skill DB Rows + Push Ups 5 Sets x 8-10 Rows (both arms) + 6 Push Ups *Find a DB weight where 8-10 reps for
Workout of the Day 30:00 AMRAP 15 Hang Power Cleans 75/55 (95/65 Comp) 15 Shoulder to Overhead 75/55 (95/65) 2 Rope Climbs (4/3) Cool Down
Strength/Skill Snatch Complex Power Snatch + Squat Snatch + Hang Power Snatch + Hang Squat Snatch 15:00 to build to a heavy complex Workout of
Strength/Skill Handstand Walks/Handstand Holds 15:00 to work on your handstand walking, or progressions to get you there Workout of the Day On a 15:00 Clock
Strength/Skill Box Jump 15:00 to find max height Workout of the Day “Amanda” 9-7-5 Muscle Ups Squat Snatch 135/95 Cool Down 1200m Recovery Row
7:30 West Side Comp is on!!!! See Workouts at the bottom. Every Saturday at 9:00 is Community Day! Workout of the Day In 4 Person
Strength/Skill Clean Complex Power Clean + Squat Clean + Hang Power Clean + Hang Squat Clean 15:00 to build to heavy complex Workout of the