Friday 12/31/21

 WOD

"RESOLUTION"
IN TEAMS OF 2...
FOR TIME
60 Hang Power Cleans (135/95)|(95/65)
30 Power Cleans (135/95)|(95/65)
30 Power Cleans (155/105)|(115/75)
50 Squat Cleans (155/105)|(115/75)
1000/800m Row

*P1 works on the barbell while P2 bikes 600m. Switch every 600m bike until the barbell work is completed. For the row, switch every 250m/200m until the row is complete.

Thursday 12/30/21

 Strength

12-10-8-6
Bench Press
*Start Moderate then build to Heavy.

WOD

2 SETS
AMRAP x 8 MINUTES
10 Double Unders*
15 Slam Balls (20/10)
10 Hand Release Push-Ups

-Rest 2:00 b/t Sets-

*Double Unders increase by 10 reps every Round.
10-20-30-40 etc.
**Restart the second AMRAP at 10 Dubs.

Wednesday 12/29/21

 Strength

3-3-3-3*
Thruster
*Start Moderate, build to Moderate-Heavy.
After each working set, perform 4-7 Strict Pull-Ups.

WOD

"FRAN"
FOR TIME
21-15-9
Thrusters (95/65)|(65/45)
Pull-ups

Finisher

OPTIONAL COOL DOWN
FOR RECOVERY
5:00 Foam Roll Legs + Back

Tuesday 12/28/21

 WOD

4 ROUNDS FOR TIME
20 Alt. DB Hang Split Snatch (50/35)|(35/20)
15 Burpees Over DB
400m Run

Finisher

FOR TIME
200ft Single DB Front Rack Lunge*
*DB Held across the chest.
Every 50ft, stop and perform 20 Hollow Rocks and 20 Glute Bridge-Ups.

Monday 12/27/21

 Strength

ON A 20:00 RUNNING CLOCK...
Build to a Heavy 5-Rep TNG Deadlift

WOD

AMRAP x 15 MINUTES
30 Box Jumps (20)
20/15 Cal Bike
10 Deadlifts (315/205)|(225/155)

Friday 12/24/21

 WOD

“12 Days of Christmas"
Day 1- 25 DU/50 singles
Day 2- Power Clean (185/125)(135/95)
Day 3- Burpee to plate
Day 4- DB push press (50/35)(35/20)
Day 5- TTB (hanging leg raises/Hanging knee raises)
Day 6- HR push-ups
Day 7- Plate G2OH (45/35)(35/25)
Day 8- Wallballs (20/14)(14/10)
Day 9- Deadlifts (185/125)(135/95)
Day 10- Forward Lunges
Day 11- DB Thruster
Day 12- Bar MU (burpee pull up/ burpee ring row)

Thursday 12/23/21

 WOD

"REINDEER GAMES"
FOR TIME
150/100 Cal Bike
75 Pull-Ups
50 DB Box Step Overs (50/35)|(35/20)/(24/20)
25 DB Devil's Press
*Athlete may partition reps as needed.

PARTNER WORKOUT OPTION IN TEAMS OF 2...
FOR TIME
150 Pull-Ups
100 DB Box Step Overs (50/35)|(35/20)/(24/20)
50 DB Devil's Press
*Partner 1 works on the reps, while Partner 2 accumulates Bike Calories. Athletes may split work and partition the reps as needed.

Wednesday 12/22/21

 WOD

"Scrooged"
EMOM x 20 MINUTES
MIN 1 - :50 Plank*
MIN 2 - :50 Cardio of Choice 1
MIN 3 - :50 Max DB No Push-Up Renegade Row (50/25)|(35/20)
MIN 4 - :50 Cardio of Choice 2
MIN 5 - :50 DB Heel Taps

*Round 1: Front Plank (Elbows or Hands)
Round 2: Side Plank (R)
Round 3: Side Plank (L)
Round 4: Reverse Plank

After Party

Cool Down
2:00 Forward Fold
1:00 Elbow to Instep (R)
1:00 Elbow to Instep (R)
2:00 Frog Stretch
2:00 Saddle Pose

Tuesday 12/21/21

 Strength

10 min EMOM
Min 1- :40 sec HS walk or HS hold practice
Min 2- :40 sec Hollow rock or hollow hang

WOD

"Kettlebell Rock"
4 Rounds for Time
12 HSPU (box/seated DB strict press)
18 Pull-ups (ring rows/jumping pull ups)
24 KB Goblet Squats (55/35)(35/26)

Monday 12/20/21

 Strength

4 sets of 3 reps
Hang power snatch (mod-heavy for all sets)

WOD

"Rock Around the Weight Tree"
15 min AMRAP
12/10 cal bike (15/12 cal row or 200m run)
9 burpees over the bar
3 hang power snatch (135/95)(95/65)*

*power snatch reps increase by 3 every round 3,6,9, etc…

Saturday 12/18/21

 TEAM WOD

PARTNER WORKOUT IN TEAMS OF 2...
4 ROUNDS FOR TIME
1000/800m Row*
Complete DB Reps**

*Partner 1 Works while Partner 2 Rests. Must alternate every 250/200m on Row. Split DB work as needed.

**DB Reps Per Round...
Round 1 - 50 DB Up-Down (50/35)|(35/20)
Round 2 - 60 DB Suitcase Lunge***
Round 3 - 70 DB Push Press
Round 4 - 80 DB Power Cleans
***Each Lunge Step = 1-Rep

Friday 12/17/21

 Strength

ON A 20:00 RUNNING CLOCK...
Build to a Heavy 1-Rep Clean and Jerk*
*Athlete Choice for Power or Squat

WOD

HERO WORKOUT
"DT"
5 ROUNDS FOR TIME
12 Deadlifts (155/105)|(115/75)
9 Hang Power Cleans
6 Push Jerks

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feb, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and son T.J.

Thursday 12/16/21

 Warm Up

EXTENDED WARM-UP
2-3 SETS FOR QUALITY
3/3 Turkish Get-Ups
8/8 Tempo Self-Supported Single Arm Bent Over Row (2121) (Athlete Choice)*
*Staggered stance and lean non-rowing arm on own thigh.

WOD

FOR QUALITY
5-10-15-10-5 Strict Pull-Ups*
10-20-30-20-10 Strict Sit-Ups**
20-40-60-40-20 Cal Row***

Finisher

FOR RECOVERY
5:00 Nasal Breathing Only Walk or Row

Wednesday 12/15/21

 Strength

ON A 12:00 RUNNING CLOCK...
Build to a Moderate-Heavy
5-Rep Overhead Squat
*Bar Comes from the Ground or Rack.

-No Additional Rest b/t Parts-

ON A 12:00 RUNNING CLOCK...
Build to a Moderate-Heavy 5-Rep Thruster
*Bar Comes from the Ground.

WOD

3 ROUNDS FOR TIME
15/12 Cal Bike
10 Overhead Squats (95/65)|(65/45)
12 Thrusters
-Time Cap 10:00-

Tuesday 12/14/21

 WOD

AMRAP x 16 MINUTES
10 Deadlift (225/155)|(155/105)
16 Box Jumps (24/20)*
400m Run
*Must step-down each rep.

Strength

POST-WORKOUT STRENGTH
5-5-5
Bench Press

Monday 12/13/21

 WOD

FOR TIME
100 Double Unders
Immediately Into…
2-4-6-8-10-12-14-16-18-20
Slam Balls (30/20)|(20/15)

10-9-8-7-6-5-4-3-2-1
Toes to Bar

Immediately Into…
100 Double Unders

Finisher

"TABATA"
6 SETS (20 ON/:10 OFF)
MOVT 1 - Single DB Crush Grip Curl (Athlete Choice)
MOVT 2 - Single DB Bent Over Rows
MOVT 3 - DB Flutter Kicks
L+R= 1 Rep
-No Additional Rest b/t MOVT or Sets-
*1 SET = MOVT 1 + MOVT 2 + MOVT 3.

Saturday 12/11/21

 TEAM WOD

IN TEAMS OF 2...
AMRAP x 10 MINUTES*
8 Waist to Overhead (95/65)|(65/45)
20 Air Squats
-Rest 1:30-

AMRAP x 8 MINUTES
6 Waist to Overhead
15 Air Squats
-Rest 1:30-

AMRAP x 6 MINUTES
4 Waist to Overhead
10 Air Squats

*Partner 1 Works on the AMRAP while P2 completes 12 Burpees to Target (reps reduce each AMRAP to 10 then 8).
Partners may only switch after the Burpees are completed.
**Target is 6 Inches above standing reach

Friday 12/10/21

 Strength

7-5-3
Sumo Deadlift*
*Work up to or beyond weight in workout.
Superset working sets w/ 1:00 Tuck Hold.

WOD

EMOM x 18 MINUTES
MIN 1 - 40 Double Unders into Max Sumo DL (275/185)|(185/135)
MIN 2 - 10 Up-Downs Over Bar into Max Hand Release Push-Ups
MIN 3 - Walking Rest

Thursday 12/9/21

 WOD

FOR TIME
500/400m Row
50 Sit-Ups
5 Rope Climbs
400/300m Row
40 Sit-Ups
4 Rope Climbs
300/200m Row
30 Sit-Ups
3 Rope Climbs
200/150m Row
20 Sit-Ups
2 Rope Climbs
100m Row
10 Sit-Ups
1 Rope Climb

Finisher

FOR TIME
30-25-20
Single DB Curl (50/35)|(35/20)
1:00 Push-Up Plank

Wednesday 12/8/21

 Strength

ON A 15:00 RUNNING CLOCK…
Build to a Mod-Heavy Complex of:
1 Power Clean + 1 Hang Power Clean + 1 Power Clean

WOD

5 ROUNDS FOR TIME
9 Power Cleans (135/95)|(95/65)
18 Knees to Elbow
27 Box Jumps (20)

Tuesday 12/7/21

 Warm Up

EXTENDED WARM-UP
2 SETS FOR QUALITY
12 Alt. KB Goblet Side Lunges
12 KB Deadbugs*
*L+R = 1-Rep
-Quick Walking Rest b/t Sets-

WOD

4 SETS
30 Unbroken Wall Balls (20/14)|(14/10)*
12/10 Cal Bike
-Rest 1:30 b/t Sets-

*Adjust reps as needed to a number that is tough, but doable to complete unbroken.

Monday 12/6/21

 Skill

ON A 12:00 RUNNING CLOCK…
Practice Ring Muscle-Up
BEG - Practice Low-Ring Transitions
INT - Practice Jumping Ring Muscle-Ups
ADV - Practice Strict Ring Muscle-Ups

WOD

FOR TIME
12-9-6
Ring Muscle-Ups
DB Devil's Press (50/35)|(35/20)
DB Suitcase Lunges*
*L+R = 1-Rep

RMU Option 1: Jumping RMU
RMU Option 2: Pull-Ups or Ring Rows

Saturday 12/4/21

 PARTNER WORKOUT...

FOR TIME
20 Pull-Ups*

30 "Partner Pass" Wall Balls (20/14)|(14/10)**
40 DBL DB Box Step-Overs (50/35)|(35/20)|(24/20)*** 

30 Pull-Ups
40 "Partner Pass" Wall Balls
60 Single DB Box Step-Overs***
40 Pull-Ups
50 "Partner Pass" Wall Balls
80 Box Step-Overs*** 

*P1 works while P2 rests. Split work as needed.
**1 Rep = Each time ball touches the target.
***P1 completes DBL DB Box Step-Overs while P2 Rests. P1 completes Single DB Box Step-Overs while P2 holds the other single DB any way above the hip. P1 completes Box Step-Overs while P2 holds both DB's. P1 cannot complete reps if DB's are not held during Step-Overs. Switch as needed. 

Friday 12/3/21

 WORKOUT

5 ROUNDS FOR TIME
12 Back Squats (155/105)|(115/75)* 

500/400m Row
400m Run

*Bar can come from ground or rack 

Thursday 12/2/21

 STRENGTH

ON A 20:00 RUNNING CLOCK…

 Build to a Heavy 1-Rep Snatch*

*Athlete Choice for Power or Squat

WORKOUT

FOR TIME
15-20-25
Power Snatch (95/65)|(65/45)

 Box Jumps (24/20) 

Wednesday 12/1/21

 STRENGTH

ON A 15:00 RUNNING CLOCK… 

Build to a Mod-Heavy Complex of:

2 Push Press +
2 Push Jerk

WORKOUT

FOR TIME
50 Double Unders
27 Shoulder to Overhead (95/65)|(65/45) 

15 Slam Balls (30/20)|(20/15)

-Rest 1:00-

50 Double Unders
21 Shoulder to Overhead (135/95)|(95/65) 

15 Slam Balls

-Rest 1:00-

50 Double Unders
18 Shoulder to Overhead (155/105)|(115/75)
15 Slam Balls 

Tuesday 11/30/21

 EXTENDED WARM-UP

"ROWLING"
ON A 10:00 RUNNING CLOCK...
5-7 attempts to Row as close as they can to getting EXACTLY 100m on the monitor.

*Perform 1 Up-Down for every 5m above or below 100m

NCFIT BENCHMARK WORKOUT 

"DEATH ROW"
EMOM x 20 MINUTES
MIN 1 -- 20/15 Cal Row

MIN 2 -- 15 Burpees

FINISHER

FOR TIME
25 Strict Sit-Ups*
50 Alt. V-Ups
100 Russian Twists**

*Fingers interlocked behind the head. 

**Light weight optional 

Monday 11/29/21

 STRENGTH

3x5-7
Tempo Overhead Squat (3111)

*Weight stays Moderate to Moderate+ for All Sets

WORKOUT

3 ROUNDS FOR TIME
20 Alt. DB Hang Snatch (50/35)|(35/20) 

15 Pull-Ups
20 Alt. Single DB OH Lunge*

*Switch hands after 10 reps. Lunges alternate legs each rep (forward or back). 

Saturday 11/27/21

 Teams of 2

“Elephant in the Room

Friday 11/26/21

“Black Friday"

For Time with Partner

Buy in- 25’ wheel barrow walk (each)

200 box jump overs

150 DB Thrusters (35’s/20’s)

100 G2OH (115/75)

75 Bar hop up Downs

50 pull ups

Cash Out - 25’ wheel barrow walk (each) 

Thursday 11/25/21

 Thanksgiving Sampler Platter

• For Time (you go I go style)
• 8 Rounds of:
• 5 Ring rows
• 10 Push-Ups
• 15 Air Squats
• Then, 6 Rounds of:
• 8 Handstand Push-Ups
• 15 Kettlebell Swings (55/35)
• Then, 4 Rounds of:
• 15 Box Jumps (24/20 in)
• 15 Knees to Elbows
• Then, 2 rounds of:
• 20 Wall-Balls (20/14 lb)
• 30 Sit-Ups
• Then: 
• 50 Burpees

Wednesday 11/24/21

 NCFIT BENCHMARK WORKOUT

 "MASHED POTATOES"
3 ROUNDS FOR TIME
15 Power Snatch (115/75)|(75/55)

20 Toes to Bar
25 Power Cleans 

100 Double Unders 

Tuesday 11/22/21

WORKOUT

3 SETS
1:00 Burpees
1:00 DB Farmer Hold (AHAP) 

1:00 Wall Sit
1:00 Plank

Immediately Into...
AMRAP x 5 MINUTES
10 Push-Ups
15 Slam Balls (30/20)|(20/15) 

20 Air Squats

-Rest 1:00 b/t Sets- 

OPTIONAL COOL DOWN

FOR RECOVERY
1:00 Lizard Pose (R)
1:00 Twisted Lizard Pose (R) 

1:00 Child's Pose
1:00 Lizard Pose (L)
1:00 Twisted Lizard Pose (L) 

 

Monday 11/21/21

 STRENGTH

3 SETS FOR QUALITY
5-7 Weighted Strict Pull-Ups (Athlete Choice, Heavy)
15 Bench Dips 

WORKOUT

EMOM x 20 MINUTES
MIN 1&2 - Max Cal Bike
MIN 3&4 - AMRAP of Couplet 

MIN 5 - Rest

*1 Round of Couplet is… 

5 C2B Pull-Ups
10 Sit-Ups
20 Mountain Climbers

Score is Total Cals 

Saturday 11/20/21

  40min. to finish… With a partner 

Row 2,000 meters
100 Barbell Push Press (75/55lbs.)(55/35)
100 Sumo Deadlift High Pulls 
100 Seated Tuck ups
Row 1,000 meters
75 Barbell Push Press 
75 Sumo Deadlift High Pulls 
75 Seated Tuck Ups
Row 500 meters
50 Barbell Push Press 
50 Sumo Deadlift High Pulls 
50 Seated Tuck Ups

Friday 11/19/21

 STRENGTH

ON A 15:00 RUNNING CLOCK… 

Build to a Mod-Heavy Complex: 

2 Power Cleans
+

1 Hang Squat Clean

HERO WORKOUT
"THE CHIEF"
5 SETS*
AMRAP x 3 MINUTES
3 Power Cleans (135/95)|(95/65)

 6 Push-ups

9 Air Squats
-Rest 1:00 b/t Sets-
(Score is Rounds + Reps for Each Set) 

*Start the AMRAP over for each set

Thursday 11/18/21

 WORKOUT

FOR TIME*
50 Box Jump Overs (24/20) 

100 Sit-Ups**
25 Box Jump Overs
50 Sit-Ups

*Every 1:30 Beginning @ 0:00, perform 10 Slam Balls (30/20)|(20/15)
**SB Weighted Optional

COOL DOWN

FOR RECOVERY
2:00 Down Dog
2:00 Twisted Cross (R) 

2:00 Elbow to Instep (R) 

2:00 Twisted Cross (L) 

2:00 Elbow to Instep (L) 

1:00 Knee Hug (R)
1:00 Knee Hug (L)

Wednesday 11/17/21

 STRENGTH

3x5
Tempo Front Squat (32X1)

*Weight stays Moderate across all sets. 

NCFIT BENCHMARK WORKOUT

 "OPEN 19.1"
AMRAP x 15 MINUTES
19 Wall Balls (20/14)|(14/10)

19 Cal Row

Tuesday 11/16/21

 EXTENDED WARM-UP

EMOM x 9 MINUTES
MIN 1 - 2 Turkish Get-Ups (R) (Athlete Choice)
MIN 2 - 2 Turkish Get-Ups (L)
MIN 3 - :45 Double Under Practice

WORKOUT

FOR TIME 

400m Run

Immediately Into...
10-20-30-40-50
Russian KB Swings (55/35)|(35/25) 

Double Unders

Immediately into

400m run

Monday 11/15/21

 STRENGTH

4 SETS
6/6 Back Rack Reverse Lunges (Athlete Choice, Heavy)
Movement 2 = Athlete Choice*

*Options for Movement 2… 

5-7 HSPU Prep Reps
2-3 Wall Walks
:30-:60 HS Wall Hold

WORKOUT

AMRAP x 13 MINUTES
10 Alt. Front Rack Lunges (155/105)|(115/75)*
10 Strict Handstand Push-Ups 

10 Strict Pull-Ups or Ring Rows

*Option to go heavier.

HSPU Option 1: Pike Push-Ups 

HSPU Option 2: DB Strict Press

Saturday 11/13/21

 For Time:

20 Power Cleans (135/95lbs.)

40 Cals of Choice
20 Power Cleans (155/105lbs.)

60 Pull-Ups
40 Cals of Choice
20 Power Cleans (185/135lbs.)

80 Wall Balls (20/14lbs.)
60 Pull-Ups
40 Cals of Choice
20 Power Cleans (205/145lbs.)

100 Burpees
80 Wall Balls (20/14lbs.)
60 Pull-Ups
40 Cals of Choice
20 Power Cleans (225/155lbs.)

Time CAP: 40min.

Friday 11/12/21

 EXTENDED WARM-UP

EMOM x 8 MINUTES
MIN 1 - :45 Bike @ Moderate Pace 

MIN 2 - :45 Flow Stretching*

*Up to athlete's discretion. Stretch what feels best, but continue moving through stretches for :45.

WORKOUT

AMRAP x 25 MINUTES 

15/12 Cal Bike
15 Hand Release Push-Ups 

200m Run
15 Toes to Bar
1:00 Push-Up Plank

Thursday 11/11/21

 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

Wednesday 11/10/21

 5 ROUNDS FOR TIME 

400m Run
21 Sit-Ups*
15 Pull-Ups

9 Burpees

Tuesday 11/9/21

 STRENGTH

5-5-3-3-3 Back Squat*

*Start Moderate and Build to Moderate Heavy

WORKOUT

AMRAP x 12 MINUTES
10 Back Squat @ 60% of Final Weight Used*
50 Double Unders 

*Bar comes from the floor.

COOL DOWN

FOR RECOVERY
3:00 Olympic Wall Squat 

2:00 Frog Stretch 

Monday 11/8/21

 STRENGTH

ON A 15:00 RUNNING CLOCK… 

Build to a Heavy Complex of:

2 TNG Power Cleans
+
1 Shoulder to Overhead

NCFIT BENCHMARK WORKOUT

 "GRACE"
FOR TIME
30 Clean & Jerks (135/95)|(95/65) 

Saturday 11/6/21

  PARTNER WORKOUT

FOR TIME
200 Double Unders

100 Push-Up
150 Russian KB Swings (70/55)|(55/35) 

100 Push-Ups
200 Double Unders

*P1 works while P2 rests. Split reps as needed. Resting Partner must hold the KB in suitcase grip in either hand. KB can never touch the ground the entire workout. During the KB Swings, resting partner must hold Push-Up Plank. If KB touches the ground, both partners must stop workout and run 100m. 

Friday 11/5/21

 STRENGTH

Part 1. 

EMOM x 5 MINUTES
1 Snatch Deadlift
+
1 Hang Power Snatch (Below the Knee) +

1 Power Snatch

*Weight stays Moderate for all sets. Should be close to workout weight.

-Rest 2:00 b/t Part 1 & Part 2-

Part 2. 

ON A 5:00 RUNNING CLOCK...
Practice BMU Skill or Find Adjustment for Workout

NCFIT BENCHMARK WORKOUT "POWER PLUS AMANDA"
FOR TIME
11-9-7-5

Power Snatch (135/95)|(95/65) 

Bar Muscle-Up

-15:00 Hard Cap-

BMU Option 1: Jumping Bar Muscle-Up 

BMU Option 2: 1 Burpee Chest to Bar Pull-Up

Thursday 11/4/21

 WORKOUT

AMRAP x 20 MINUTES
400m Run
30 Wall Balls (20/14)|(14/10)
20 DB Suitcase Lunges (50/35)|(35/20) 

10 Box Jump Overs (24/20)

OPTIONAL FINISHER

FOR QUALITY
400/200 Alt. Box Step-Ups (20)*

Week 5 of 6 -- "Chad" Extra Credit 

*No Weight Vest Option today.

Wednesday 11/3/21

 SKILL

EMOM x 8 MINUTES
MIN 1 - :50 Rope Climb Practice Option* 

MIN 2 - :50 Quad Hold or Hollow Hold

Rope Climb Practice Options… 

Rope Pull-Ups
Rope Hanging Knee Raise 

Clamp to Stand

Rope Climb

WORKOUT

4 SETS EACH ON A 4:00 RUNNING CLOCK...
30/24 Cal Bike
2 Rope Climbs or 10 Strict Pull-Ups 

Burpees (Athlete Choice on Number)* 

Rest in Time Remaining...

-No Additional Rest b/t Sets-

*Athletes can choose 8, 10, 12, 14, or 16 Burpees. 

Goal is at least :30 rest before next set.

Tuesday 11/2/21

 STRENGTH

ON A 15:00 RUNNING CLOCK… 

Build to a Moderate-Heavy 

3-Rep Thruster-Jerk

WORKOUT

FOR TIME
1000/800m Row
15 Thruster-Jerk (155/105)|(115/75)

 750/500m Row
21 Shoulder to OH

Monday 11/1/21

 WORKOUT

2 SETS
AMRAP x 4 MINUTES
20 Slam Balls (30/20)|(20/15) 

20 SB Weighted Sit-Ups

-Rest 1:00-

AMRAP x 4 MINUTES
20 Slam Balls Lunges (30/20)|(20/15) 

40 Double Unders

-Rest 2:00 b/t Sets-

FINISHER

"TABATA"
8 SETS EACH, :20 ON/:10 OFF
Tabata 1 - SB Hollow Body Flutter Kicks* 

Tabata 2 - Slam Ball Bicep Curls

Friday 10/29/21

 STRENGTH

ON A 18:00 RUNNING CLOCK...
Build to a Heavy 5-Rep Hang Power Clean

WORKOUT

FOR TIME*
27-21-15-9
Hang Power Cleans (95/65)|(65/45)

*15/12 Cal Bike after each set 

OPTIONAL FINISHER

FOR QUALITY
700/400 Alt. Box Step-Ups (20)*

Week 4 of 6 -- "Chad" Extra Credit *Weight Vest Optional

Thursday 10/29/21

 SKILL

ON A 15:00 RUNNING CLOCK… 

Practice & Play HS Hold or HS Walk

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 

Wednesday 10/27/21

 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.

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. 

Tuesday 10/26/21

 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

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. 

Monday 10/25/21

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-

WORKOUT

AMRAP x 12 MINUTES
12 Pull-Ups
9 Hand Release Push-Ups

3 Power Snatch (135/95)|(95/65)  

Saturday 10/23/21

 PARTNER WORKOUT

FOR TIME
100-80-60-40-20

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

Double Unders

Immediately Into...
1 Mile Partner Wall Ball Run

**The Wall Ball must never touch the ground. 

Partner 1 Works while P2 rests or Holds the Ball. 

For each time the Ball touches the ground, the team will add an additional Round of 20 Reps to the end of the Workout after the Mile is complete. 

Friday 10/22/21

 SKILL

3-4 SETS
3 Unbroken Ring Muscle-Ups

-Rest as needed b/t Sets-

WORKOUT

FOR TIME
18 Hang Clean and Jerks(115/75)|(75/55)

6 Ring Muscle-Ups
15 Hang Power Clean and Jerk 

6 Ring Muscle-Ups
12 Hang Power Clean and Jerk 

6 Ring Muscle-Ups
9 Hang Power Clean and Jerks

RMU Option 1: Jumping Ring Muscle-Ups 

RMU Option 2: Burpee Pull-Ups