Monday, October 18th
STRENGTH
Overhead Squats
5×3 @ Mod-Heavy
*Bar comes from the rack. Option to increase weight for final 2 sets.
(Score is Weight)
WORKOUT
AMRAP x 12 MINUTES
6 Overhead Squats (135/95)|(95/65)*
15/12 Cal Row
*Option for Front Squat
(Score is Rounds + Reps)
OPTIONAL FINISHER FOR QUALITY
550/300 Alt. Box Step-Ups (20)*
Week 3 of 6 — “Chad” Extra Credit
*Weight Vest Optional
(No Measure)
https://vimeo.com/630237369/a2ec19ae08
Tuesday, October 19th
WORKOUT
EMOM x 20 MINUTES
MIN 1 – 14 KB Alt Goblet Lunges (70/53)|(53/35)
MIN 2 – 3 Rope Climbs
MIN 3 – Max Double Unders
MIN 4 – REST
(Score is Lowest Double Unders)
https://vimeo.com/630236337/6618cd08db
Wednesday, October 20th
SKILL
ON A 10:00 RUNNING CLOCK…
2 SETS FOR QUALITY
5 Perfect Kipping Chest to Bar Pull-Ups
10 Shoulders Only Butterfly Kip
5 Butterfly Pull-Ups
*Rest as needed b/t movements.
(No Measure)
WORKOUT
“RIPCORD”
4 ROUNDS FOR TIME
15 Chest to Bar Pull-ups
15 Deadlift (185/135)|(135/95)
400m Run
(Score is Time)
https://vimeo.com/630235970/b8a339effa
Thursday, October 21st
WORKOUT
2 SETS ON A 10:00 RUNNING CLOCK…
50/40 Cal Bike
40 Sit-Ups
40 Single DB Front Squats (50/35)|(35/20)
Max Box Jump Overs in time remaining (24/20)
-Rest 3:00 b/t Sets-
(Score is Total Reps)
https://vimeo.com/630235653/b9da45cc4b
Friday, October 22nd
SKILL
3-4 SETS
3 Unbroken Ring Muscle-Ups
-Rest as needed b/t Sets-
(No Measure)
WORKOUT
FOR TIME
18 Hang Clean and Jerks (115/75)|(75/55)
6 Ring Muscle-Ups
15 Hang Power Clean and Jerk
6 Ring Muscle-Ups
12 Hang Power Clean and Jerk
6 Ring Muscle-Ups
9 Hang Power Clean and Jerks
(Score is Time)
RMU Option 1: Jumping Ring Muscle-Ups
RMU Option 2: Burpee Pull-Ups
