HYROX 08 5 sets: 400 Meter Run 100’ KB Farmer Carry @ 53s/35s 800 Meter Bike Erg 100’ Walking Lunges w/sandbag 200 Meter Ski Erg *Rest 2:00 in between sets.

- STRENGTH - Z-Press Build To Heavy Single in 12:00 *3-5 Strict Pull-ups after every attempt you take. *Take your time. - WORKOUT OF THE DAY - 3 Rounds For Time: 15 Pull-ups 12 Burpee [...]

- STRENGTH - Deadlifts Build To Heavy Single *Take your time. *Ideally 6-10 attempts. *Example: 135/185/225/255/275/295/325/355/385/405 - WORKOUT OF THE DAY 0 For Time: 30-20-10 of: Deadlifts HSPUs *TC: 14:00 F: 135/95 P&M: As Written

- BIKE / MIDLINE - EMOM x 12: 1. :20 sec Max Cal Echo Bike @ sprint pace 2. :30 sec V-ups 3. :40 sec Low Plank Hold *Score = Calories across 4 rounds. - [...]

- OLYMPIC LIFTING - 4 sets of: 2 TnG Power Cleans @ RPE 7/8/9/10 1 TnG Push Jerks @ RPE 7/8/9/10 *Stay technical. *Rest 1:00 in between sets. - WORKOUT OF THE DAY - AMRAP [...]

- STRENGTH - Back Squats 4 sets: 4/3/2/1 Back Squats @ RPE 7/8/9/10 *Rest as needed. - WORKOUT OF THE DAY - For Time: 15 Front Squats 1 Mile Run 15 Front Squats *Front Squats [...]

HYROX 07 6 sets: 400 Meter Run 15 Wall Balls 100’ KB Farmer Carry @ 70s/53s 15 Burpee Broad Jumps 200 Meter Row *Rest 2:00 in between sets.

- WORKOUT OF THE DAY - For Time: (w/partner) 30-20-10 of: Synchro OH Squats @ 95/65 Synchro Lateral Burpees Over Bar *800 Meter Ski Erg after each round. *Split Ski Erg as needed. *TC: 30:00

- PRESS & PULL - 5 sets: 2 Z-Press @ RPE 9 5 Banded Chin-ups *Rest 1:00 in between sets. *Use racks. - WORKOUT OF THE DAY - 8 AMRAP: 5 Pull-Ups 10 Push-Ups 15 [...]

Happy Halloween! Wear your best costume to the gym today if you dare! - STRENGTH - Deadlifts 4-5 sets: 2 Deadlifts @ RPE 8-9 4 DB Split Squats (3 per side) @ RPE 9-10 *Move [...]