Monday, November 7th
WORKOUT
3 SETS
AMRAP x 5 MINUTES*
18 Russian KB Swings (70/53)|(53/35)
12 Ring Rows
8/6 Cal Bike
-Rest 1:00 b/t Sets-
*Reset the AMRAP at the start of each set.
(Score is Lowest Rounds and Reps)
FINISHER
2-3 SETS
25 Banded Tricep Push-Downs
25 Banded Lat Push-Downs
25 Kneeling Banded Crunch
-Rest As Needed b/t Sets-
(No Measure)
Tuesday, November 8th
STRENGTH
6-6-6
(22X1)* Tempo Back Squat
*Start Light and build to Moderate.
Remember Reading Tempo…
1st Number is ‘Down Portion’
2nd Number is ‘Down Position’
3rd Number is ‘Up Portion’
4th Number is ‘Up Position’
(Score is Weight)
WORKOUT
5 ROUNDS FOR TIME
20 Wall Balls (20/14)|(14/10)
20 Burpees
(Score is Time)
Wednesday, November 9th
STRENGTH
5×5* Deadstop Deadlift
*Full :01 pause at the bottom of the Deadlift. Keep working Sets Moderate-Heavy.
(Score is Weight)
WORKOUT
AMRAP x 10 MINUTES
8 Deadlifts (135/95)|(95/65)
6 Hang Power Clean
200m Run
(Score is Rounds + Reps)
Thursday, November 10th
STRENGTH
10-8-6-8-10*
Bench Press
*Start Light-Moderate and build to Moderate-Heavy. After Set of 6, build back up using weights you previously used.
(Score is Weight)
WORKOUT
5 SETS
ON A 2:00 RUNNING CLOCK…
15 Toes to Bar
Max Shoulder to Overhead (155/105)|(115/75) with Time Remaining…*
-Rest 1:00 b/t Sets-
*Option to use (185/135).
(Score is Total Reps of Shoulder to Overhead)
Friday, November 11th
HERO WORKOUT
“CHAD”
FOR TIME
1000 Box Step-Ups (20)*
*45/35 added in weight – ruck, plate, vest, or DB
**750/500/250/100 reps are all options for completion
(Score is Time)
