WARM-UP
1 ROUND
200m Run
10 Toe Touch Jumping Jacks
10 Up-Downs
100m Run
10 Toe Touch Jumping Jacks
5 Burpees
Into…
1-2 ROUNDS (Time Permitting)
6 SLOW Deadlifts
8 Scap Pull-Ups
10 Ring Rows
12 Alt. Elbow Punches
STRENGTH (ALL) — ON A 20:00 RUNNING CLOCK… Build a 1-RM Power Clean
Power Clean for load:
#1: 1 rep
WORKOUT (PERFORMANCE)
FOR TIME
21-15-9*
Deadlifts (185/135)
Chest to Bars
*Complete a 400m Run after each round.
(Score is Time)
WORKOUT (FITNESS)
FOR TIME
21-15-9*
Deadlifts (135/95)
Jumping Pull-Ups
*Complete a 400m Run after each round.
(Score is Time)
OPTIONAL COOL DOWN (ALL)
EMOM x 6 MINUTES
MIN 1 – :45 Alt. Groiners w/Twist
MIN 2 – :45 Alt. Deadbugs
MIN 3 – :45 Rebound Pose w/Box Breathing*
*Box Breathing = :04 Inhale + :04 Hold + :04 Exhale + :04 Hold
EXTRA CREDIT (ALL)
NOTE — October’s extra credit focus will revolve around CHAD Prep & Deadlift Accessory.
1.) FOR QUALITY
300/200 Alt. Box Step-Ups (24/20)
Week 1 of 5 — “Chad” Extra Credit
2.) 3-4 SETS
10/10 Single Leg Barbell RDL
*Keep weight Light-Mod.
(Score is Weight)