Workout of the Day

3 Rounds Not For Time
A). 5 DB death march / side
B). 5-10 strict toes to bar



Double Unders
*After each set, do 12 pistols (alternating)

Happy Halloween!!!! Before you guys hit that annual AMRAP of “trick or treat” tonight, meet Annie, and in honor of the holiday, she’s toting her a big ole shotgun. Like double-unders? I challenge you to say that after you do a few single-leg squats! Don’t have double-unders or pistols, don’t worry, your coaches will help you modify the workout so that you get the full effect :)

A note on the new jump ropes: the new colors do not match the old colors in terms of size. If you want the same size, you need to look at the numbers on the old handles and match those with the new ropes.


Jump Rope (Double Unders) | Pistol Squat | Sit-up

Barbell Bettys

5 Burpee Pull ups (scale: jumping)
:45 weighted plank
8 L/8R Bulgarian split squats w/dumbbells


Burpee Pull-up

Deadlift for load:
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep