WARM UP

2 ROUNDS
1:00 Bike
12 Elbow Punches
8 BB Back Rack Good Mornings
6 Slow Clean Deadlifts

1 ROUND
1:00 Bike
5 Hang Muscle Cleans
5 Hang Power Cleans
5 Clean Pulls

Scoring:

STRENGTH (ALL) — 1×2 @ 80% (RPE 8) 1×2 @ 85-90% (RPE 9) 3×1 @ 90-95% (RPE 9+) Power Clean

Power Clean for load:
#1: 2 reps @ 80%
#2: 2 reps @ 85%
#3: 1 rep @ 95%
#4: 1 rep @ 95%
#5: 1 rep @ 95%

Scoring:

WORKOUT (PERFORMANCE)

3 SETS
30/25 Cal Assault Bike*
10 Power Cleans (165/125)

-Rest 3:00 b/t Sets-

(Score is Slowest Time)

*C2: 40/30
Echo: 24/20

KG BB: (75/52.5)

Scoring:

WORKOUT (FITNESS)

3 SETS
25/20 Cal Assault Bike*
10 Power Cleans (125/85)

-Rest 3:00 b/t Sets-

(Score is Slowest Time)

*C2: 30/25
Echo: 20/16

KG BB: (57/39)

Scoring:

OPTIONAL COOL DOWN (ALL)

EMOM x 9 MINUTES
MIN1 – 5/5 Sciatic Nerve Floss
MIN 2 – 10 Alt. 90-90 Hip Rotations
MIN 3 – 5/5 Groiners w/Twist

*Deep lunge position and squeeze the glutes to drive the hips towards the floor. Rotate upper body towards the forward leg.

(No Measure)

Scoring:

EXTRA CREDIT (ALL)

NOTE — November’s extra credit focus will revolve around Snatch Development & Bar Muscle-Up Development.

1.) 3 SETS
1 Kip
+
1 Dynamic Kip
+
1 Hips to Rig

-Rest As Needed b/t Sets-

(No Measure)

2.) EMOM x 8 MINUTES
1 Bar Muscle-Up or 1 Jumping Bar Muscle-Up

(No Measure)

WARM UP

2 ROUNDS
10 Alt Lunge
10/10 DB Strict Press
10 Air Squats → Jumping Air Squat
10 Piked Shoulder Taps
10 Tuck Ups

2 ROUNDS
10/10 OH Lunge
6 Half Box Jumps → Box Jump Overs
10 Piked Push Up
6 Kip Swings

Scoring:

PARTNER WORKOUT (PERFORMANCE)

IN TEAMS OF 2…
AMRAP x 26 MINUTES
100 Box Jump Overs (24/20)
80 Single DB Overhead Alt. Lunges (50/35)
60 Toes to Bar
40 Handstand Push-Ups

*P1 works while P2 rests. Split work as needed. On DB Lunges, Alt. Legs each rep and switch arms as needed.

(Score is Rounds + Reps)

KG DB: (22.5/15)

Scoring:

SOLO WORKOUT OPTION (PERFORMANCE)

AMRAP x 26 MINUTES
50 Box Jumps Overs (24/20)
40 Single DB Overhead Alt. Lunges (50/35)*
30 Toes to Bar
20 Handstand Push-Ups

*On DB Lunges, Alt. Legs each rep and switch arms as needed.

(Score is Rounds + Reps)

KG DB: (22.5/15)

Scoring:

WORKOUT (FITNESS)

IN TEAMS OF 2…
AMRAP x 26 MINUTES
100 Box Jump Overs (20)
80 Single DB Overhead Alt. Lunges (35/20)
60 Toes to Something
40 Hand Release Push-Ups

*P1 works while P2 rests. Split work as needed. On DB Lunges, Alt. Legs each rep and switch arms as needed.

(Score is Rounds + Reps)

KG DB: (15/10)

Scoring:

SOLO WORKOUT OPTION (FITNESS)

AMRAP x 26 MINUTES
50 Box Jumps Overs (20)
40 Single DB Overhead Alt. Lunges (35/20)
30 Toes to Something
20 Hand Release Push-Ups

*On DB Lunges, Alt. Legs each rep and switch arms as needed.

(Score is Rounds + Reps)

KG DB: (15/10)

Scoring:

OPTIONAL COOL DOWN (ALL)

2 SETS FOR QUALITY
100m EZ Walk*
2:00 Foam Roll**

*Nasal only breathing
**Lats / Glutes / Hamstrings

-Rest as Needed b/t Sets-

(No Measure)

WARM UP

AMRAP x 4 MIN
8 Good Mornings
8 PVC Pass Through
8 Air Squats
8 Glute Bridge Ups

Into…

AMRAP x 4 MIN
4 PVC Cuban Press OR 8 Hang Muscle Cleans
6 Push Up to Pike
20 Shoulder Taps
6 Burpees

Scoring:

STRENGTH (PERFORMANCE) — 1×5 @ 80% (RPE 8) 1×3 @ 85-90% (RPE 9) 1×1+ @ 90-95% (RPE 9+)* Overhead Squat

Overhead Squat for load:
#1: 5 reps
#2: 3 reps
#3: 1 rep

Scoring:

STRENGTH (FITNESS) — 1×5 @ 80% (RPE 8) 1×3 @ 85-90% (RPE 9) 1×1+ @ 90-95% (RPE 9+)* Front Squat

Front Squat for load:
#1: 5 reps
#2: 3 reps
#3: 1 rep

WARM UP

1 ROUND
12-15 Banded Pull-Aparts
12-15 Banded Lat Push-Downs
12-15 Kneeling Banded Pull-Downs
10 Calf + Tib Raises
20 Bunny Hops

Into…

2 ROUNDS
60 Single Unders*
10 Tuck-Ups*
10 SLOW Scap Pull-Ups
10 SLOW Ring Rows

*Complete 30 Double Unders + 10 V-Ups RND 2.

Scoring:

STRENGTH (ALL)

ON A 10:00 RUNNING CLOCK…
Build to a Heavy 2-Rep Strict Pull-Up*

*Option to Practice 6×5 Strict (Banded) Pull-Ups

(Score is Weight)

Scoring:

WORKOUT (PERFORMANCE)

EMOM x 16 MINUTES
MIN 1 – 60 Double Unders
MIN 2 – Max V-Ups
MIN 3 – Max Pull-Ups
MIN 4 – Rest

(Score is Total V-Ups + Pull-Ups)

Scoring:

WORKOUT (FITNESS)

EMOM x 16 MINUTES
MIN 1 – 100 Single Unders
MIN 2 – Max Tuck-Ups
MIN 3 – Max Jumping Pull-Ups
MIN 4 – Rest

(Score is Total Tuck-Ups + Jumping Pull-Ups)

Scoring:

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
10 SLOW Arm Haulers
10 Alt. Plate Around the Worlds
1:00 Thoracic Spine Foam Roll

-Rest as Needed b/t Sets-

(No Measure)

WARM UP

400m Run

Into…

2 ROUNDS
5/5 Leg Swings
10 Banded Tricep Extensions
10 Banded Lat Pushdowns
5 Up-Downs over Bar

Into…

2 ROUNDS
5 Strict Presses w/empty barbell
10 Push-Ups
5 Behind the Neck Strict Presses w/empty barbell
5 Burpees over Bar

Into…

400m Run

Scoring:

STRENGTH (ALL) — 1×5 @ 80% (RPE 8) 1×3 @ 85-90% (RPE 9) 1×1+ @ 90-95% (RPE 9+)* Bench Press

Bench Press for load:
#1: 5 reps
#2: 3 reps
#3: 1 rep

Scoring:

WORKOUT (PERFORMANCE)

FOR TIME
40 Push Press (95/65)
40 Burpees Over Bar
400m Run

(Score is Time)

KG BB: (42.5/30)

Scoring:

WORKOUT (FITNESS)

FOR TIME
40 Push Press (65/45)
40 Burpees
400m Run

(Score is Time)

KG BB: (30/20)

Scoring:

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
5 As + Ts + Ys* w/LIGHT Weight
10/10 Single Leg Glute Bridge-Ups
1:00 Rebound Pose

*1 Rep = A + T + Y

-Rest as Needed b/t Sets-

(No Measure)

Scoring:

EXTRA CREDIT (ALL)

NOTE — November’s extra credit focus will revolve around Snatch Development & Bar Muscle-Up Development.

1.) FOR QUALITY
250/200 Alt. Box Step-Ups (24/20)

Week 5 of 5 — “Chad” Extra Credit

(No Measure)