October 2022

Choice One: 10 Power Cleans 10 Front Squats 10 Burpees Over Bar Rest 1:1 x 3 About 50-60-% of clean Choice Two: 15 Russian Kettlebell Swings 10 Front Squats(from the rack) 10 Burpees Over Bar Rest 1:1 x 5 Choice Three: 15 Russian Kettlebell Swings 10 Goblet Squats 10 Burpees Rest 1:1 x 5 Extra […]

4 Sets Choose One Push Option: 5 Tempo Push Press + 3 Push Press + 1 Jerk 5 Tempo Push Press + 3 Push Press 8 Strict Press(Bar or DB) Choose One Pull/Push option: 3-8 Muscle-ups 6-15 Chest to bars or Pull-ups + 5-10 dips 8-12 Banded Pull-ups + 10 Push-ups(elevated if needed) Choose One

Choice One: Front Squat Work up to a heavy triple minus 10% x 4-8 Choice Two: 4 Sets  Front Squat x 6 or Goblet Squat x 8 + Choice One: 3 Sets Power Clean Cluster x 1.1.1.1, Rest :06 sec Bulgarian Squat x 6-8 each side DB Bench Row x 8-10 Rest 2 min Cluster

AMRAP 16 Switching on the min Bike Farmers Hold Ski Erg Sandbag Hold + AMRAP 16 Switching on the min Bike Hollow Hold Row High Plank

Choice One: Every 4 min x 4 Stagger Stance Romanian Deadlift x 8 each side HSPU x 5-15 reps Deficit if proficient Choice Two: Every 4 min x 4 Stagger Stance Romanian Deadlift x 8 each side HSPU Cluster x 2.2.1 or 1.1.1.1.1, rest :10 sec between reps or box HSPU x 5@ toughest inversion

Choice One: Every 1:30 x 6 Squat Clean + Hang Squat Clean + Front Squat All Sets@75% or above Choice Two: Every 1:30 x 6 Power Clean + Hang Power Clean + 3 Front Squats Choose a load that will allow you to keep good technique but be a challenge Choice Three: Every 1:30 x

Hinge + Vertical Push + Vertical pull4 Sets8 Romanian Deadlifts8 Tempo DB Push Press, 3 sec eccentric on each repPullCardioRest 2-3 min Lifts should be challenging Pull Choices:Muscle ups x 6-10, ring or barChest to bar pull-ups x 6-15Pull-ups x 6-15Banded Pull0ups x 6-8 Cardio choices:Run 400Row 500/400Bike .7/.6 All accessories are on SugarWOD

Choice A: Every 3 min x 4 2 Front Squats 5 Back Squats Each Set Heavier than Last week Last week was 3 front squats and 5 back squats. going up in weight for 3 sets and dropping 5% on the last set. All sets should be heavier than last week if possible. Choice B:

AMRAP 162 Turkish Get-ups@ challenging weight20 Hollow Rocks + AMRAP 16Farmers Hold :60 secN-Sit :30 secRow 250/200 or Bike 15/10 Cals Rest 4 min between AMRAPs

A1. Choose One: 5-8 Tempo Chin-ups, 3 sec eccentric, 2 sec hold at top 6-8 Chin-ups 5-7 Banded Chin-ups A2. Choose One: 6-10 Tempo Ring Push-ups, 3 sec eccentric, 2 sec pause at bottom 6-10 Tempo Push-ups, 3 sec eccentric, 2 sec pause just above floor 6-10 Push-ups 5-7 Knee Push-up + Tempo eccentric on