Monday, October 11th
STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to a Heavy 2-Rep Power Clean and Jerk
(Score is Weight)
WORKOUT
“THE CALI BEAR”
EVERY :30 FOR 20 MINUTES
1 Power Clean & Jerk (225/155)|(155/105)
*Beginners should scale weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanics.
(Score is Weight)
https://vimeo.com/623833291/ecf4ab433b
Tuesday, October 12th
SKILL
EMOM x 12 MINUTES
MIN 1 – :45 Practice GOAT Option
MIN 2 – :45 Row or Bike EZ
GOAT Option 1: Pistol Squat
GOAT Option 2: HS Walk or Hold
GOAT Option 3: Rope Climb
GOAT Option 4: Double Unders
(No Measure)
WORKOUT
AMRAP x 15 MINUTES*
8-10-12-14…and so on
Air Squat**
Sit-Up***
*30 Double Unders after each full round
**Alt. Pistols Optional
**GHD Sit-Ups Optional
(Score is Rounds + Reps)
OPTIONAL FINISHER FOR QUALITY
400/200 Alt. Box Step-Ups (24/20)*
Week 2 of 6 — “Chad” Extra Credit
*Weight Vest Optional (No Measure
https://vimeo.com/623834964/457f0268f6
Wednesday, October 13th
WORKOUT
“ELLEN”
3 ROUNDS FOR TIME
20 Burpees
21 Alt. DB Snatch (50/35)|(35/20)
12 DBL DB Thrusters
(Score is Time)
FINISHER FOR TIME*
21-15-9-15-21
Russian Twists
Hollow Body Flutter Kicks
*L + R = 1 Rep.
Option to perform both movements weighted.
(Score is Time)
https://vimeo.com/623836087/032a4c5628
Thursday, October 14th
SKILL
3 SETS FOR QUALITY
3-5 Strict Toes to Bar Into…
3 SETS FOR QUALITY
5 Double Kip Toes to Bar*
*1 Kip + 1 Kipping Toes to Bar = 1 Rep.
(No Measure)
WORKOUT
AMRAP x 8 MINUTES
500/400m Row
15 Toes to Bar
-Rest 2:00-
AMRAP x 8 MINUTES
500/400m Row
20 KB Alt. Goblet Lunges (53/35)|(35/26)
-Rest 2:00-
AMRAP x 8 MINUTES
500/400m Row
15 Ring Rows
*L+R = 1 Rep
(Score is Rounds + Reps)
https://vimeo.com/623836615/249fbffccc
Friday, October 15th
STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to a Heavy 7-Rep Push Press
(Score is Weight)
WORKOUT
5 ROUNDS FOR TIME
15 Push Press (95/65)|(65/45)
12 Kettlebell Swings (70/53)|(53/35)
9 Box Jumps (30/24)|(24/20)
(Score is Time)
