Monday, October 4th
WORKOUT
1. EVERY 2:00 x 5 SETS
15/12 Cal Bike*
10 Box Jump Over (24/20)
Rest in Time Remaining…
*1:00 Max Time on Bike
-No Additional Rest b/t Sets-
(Score is Slowest Time)
-Rest 3:00 b/t Parts 1 & 2-
2. AMRAP x 7 MINUTES
10/8 Cal Bike
5 Burpees
3 Box Jumps (24/20)
(Score is Rounds + Reps)
OPTIONAL FINISHER
FOR QUALITY
125/75 Alt. Box Step-Ups (24/20)*
Week 1 of 6 — “Chad” Extra Credit
*Weight Vest Optional
(No Measure)
https://vimeo.com/617749680/4cf44c229a
Tuesday, October 5th
SKILL
3 SETS FOR REPS*
:45 Max Toes to Bar
-Rest 2:00 b/t Sets-
*Will be retested at end of month
(Score is Total Reps)
WORKOUT
EMOM x 16 MINUTES
MIN 1 – :45 Max Reps Toes to Bar or Sit-Ups
MIN 2 – :45 Max Reps of 1 Power Clean + 1 Hang Power Clean (135/95)|(95/65)*
MIN 3 – 200/150m Row
MIN 4 – Rest
*1 Rep = 1 PC + 1 HPC
(Score is Lowest Reps of TTB / PC)
https://vimeo.com/617749015/4e184126a0
Wednesday, October 6th
STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to a Moderate Complex of:
1 Heaving Snatch Balance + 1 Overhead Squat
*Bar comes from the rack.
(Score is Weight)
WORKOUT
FOR TIME
100 Double Unders
50 Overhead Squats (115/75)|(75/55)
100 Double Unders
(Score is Time)
https://vimeo.com/617748629/b8aa8edfdd
Thursday, October 7th
WORKOUT
2 SETS
10 Tempo Deadlifts (225/155)|(155/105)|(30X1)
21 Hand Release Push-Ups
21 Russian KB Swings
(Athlete Choice)
-Rest 1:00 b/t Sets-
2 SETS
8 Tempo Deadlifts (275/185)|(185/135)|(20X1)
15 Plyo Push-Ups into 1:00 Push-Up Plank
21 Russian KB Swings
-Rest 1:00 b/t Sets-
2 SETS 6 Tempo Deadlifts (315/205)|(225/155)|(10X1)
9 Diamond Push-Ups into 1:00 Diamond Plank
21 Russian KB Swings
-Rest 1:00 b/t Sets-
(Score is Weight for Each Interval)
https://vimeo.com/617748308/b179ebd9e4
Friday, October 8th
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
2 ROUNDS FOR TIME
800m Run into…
6 ROUNDS
6 Chest to Bar Pull-Ups*
6 SA DB Split Jerk (50/35)|(35/20)**
*Strict Optional
**Switch arms after each full round
(Score is Time)
https://vimeo.com/617748070/31911519b2
Saturday, October 9th
“SQUATOBER”
10 Minutes work on Overhead Squat
15 Minutes work on Front Squat
20 Minutes work on Back Squat
(Score is Weight)
OPTIONAL FINISHER
FOR QUALITY
250/150 Alt. Box Step-Ups (24/20)*
Week 1 of 6 — “”Chad”” Extra Credit #2
*Weight Vest Optional
(No Measure)
