Monday, October 25th
STRENGTH
3-5 SETS
Max Strict Pull-Ups*
*If using a band, goal is 7-10 challenging Strict Pull-Ups
-Rest as Needed b/t Sets-
(Score is Total Reps)
WORKOUT
AMRAP x 12 MINUTES
12 Pull-Ups
9 Hand Release Push-Ups
3 Power Snatch (135/95)|(95/65)
*Option to go heavier
(Score is Rounds + Reps)
https://vimeo.com/636443883/b4f60b89fd
Tuesday, October 26th
WORKOUT
FOR TIME
800m Run
50 Walking Lunges
50 Sit-Ups
200m Run
50 Up-Down Box Step-Overs (24/20)
200m Run
50 Sit-Ups
50 Walking Lunges
800m Run
(Score is Time)
FINISHER
2-3 SETS FOR QUALITY*
1:00 Elbow Plank
:30 Left Side Plank
:30 Right Side Plank
1:00 Elbow Plank
*Must be performed unbroken. Lower times as needed.
-Rest as Needed b/t Sets-
(No Measure)
https://vimeo.com/636443394/2628147110
Wednesday, October 27th
STRENGTH
3 SETS FOR QUALITY*
5 Tempo Back Squat (21X1, Heavy)
10 Russian KB Swings (Heavy)
1:00 Glute Bridge Hold
*Same weight across all 3 sets.
(Score is Back Squat Weight)
WORKOUT
FOR TIME
45 Back Squats (185/135)|(135/95)*
*Option to come from the rack.
**Every 2:30 beginning at 0:00, perform 15 KB Swings (53/35)|(35/26) + 30 Double Unders.
(Score is Time)
https://vimeo.com/636443125/85cae88ca5
Thursday, October 28th
SKILL
ON A 15:00 RUNNING CLOCK…
Practice & Play HS Hold or HS Walk
(No Measure)
WORKOUT
EMOM x 16 MINUTES
MIN 1 – :45 Max Handstand Push-Ups*
MIN 2&3 – Max Cal Row
MIN 4 – Rest
*Strict or Deficit HSPU Optional
**No additional rest b/t Sets
(Score is Lowest Reps in 4:00 Interval)
HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press
https://vimeo.com/636442356/7dfc57fc4b
Friday, October 29th
STRENGTH
ON A 18:00 RUNNING CLOCK…
Build to a Heavy 5-Rep Hang Power Clean
(Score is Weight)
WORKOUT
FOR TIME*
27-21-15-9
Hang Power Cleans (95/65)|(65/45)
*15/12 Cal Bike after each set
(Score is Time)
OPTIONAL FINISHER
FOR QUALITY
700/400 Alt. Box Step-Ups (20)*
Week 4 of 6 — “Chad” Extra Credit
*Weight Vest Optional
(No Measure)
