Monday, October 31^st

STRENGTH

ON A 20:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Snatch

(Score is Weight)

Week 9 of 9*

WORKOUT

“WITCH PLEASE”

13 ROUNDS FOR TIME

2 Hang Squat Snatch (135/95)|(95/65)

4 Burpees Over Bar

6 Pull-Ups

(Score is Time)

https://vimeo.com/763701321

Tuesday, November 1^st

WORKOUT

FOR TIME

800m Run

100 Double Unders

30 DB Farmer Lunges (50/35)|(35/20)

15 DB Renegade Rows*

400m Run

75 Double Unders

20 DB Farmer Lunges

10 DB Renegade Rows

200m Run

50 Double Unders

10 DB Farmer Lunges

5 DB Renegade Rows

*1 Rep= Push-Up + Row (R) + Row (L)

(Score is Time)

POST WORKOUT STRENGTH

3 SETS

15-20 DB Flyes*

15-20 Close Grip DB Floor Press

*Perform on Floor

-Rest As Needed b/t Sets-

(No Measure)

https://vimeo.com/763700978

Wednesday, November 2^nd

STRENGTH

ON A 20:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Front Squat

(Score is Weight)

Week 9 of 9

WORKOUT

AMRAP x 12 MINUTES

24 Wall Balls (20/14)|(14/10)

12 Toes to Bar

(Score is Rounds + Reps)

https://vimeo.com/763700442

Thursday, November 3^rd

WORKOUT

5 SETS

ON A 4:00 RUNNING CLOCK…

35/30 Cal Row

15 Hand Release Push-Ups

15 Ring Rows

-Rest with Time Remaining-

(Score is Slowest Set)

https://vimeo.com/763700076

Friday, November 4^th

STRENGTH

ON A 20:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Clean & Jerk

(Score is Weight)

Week 9 of 9

WORKOUT

EMOM x 10 MINUTES

1 Power Clean & Jerk (75% of 1-Rep Heavy) + 10 Box Jump Overs (24/20)

-Rest with Time Remaining-

(Score is Weight)

OPTIONAL FINISHER

FOR QUALITY

600/400 Alt. Box Step-Ups (24/20)*

Week 3 of 4 –

“Chad” Extra Credit

*Weight Vest Optional

(No Measure)

https://vimeo.com/763699554