WARM-UP
1 ROUND
10 Toes Touch Jumping Jacks
10 Alt. Standing Hip Openers
20 Bunny Hops
10 Alt. High Kicks
10 Tall Jumps
Into…
2 ROUNDS
10 Alt. Step-Ups*
5 Deadlifts
5 Upright Rows
10 Alt. Elbow Punches
5 Cuban Presses**
10 Jump Squats
*RND 2 complete 8 Box Jumps.
**1 Rep= Upright Row + Elbows Thru + Strict Press.
STRENGTH (ALL) — 1×2 @ 70% (RPE 7) 1×2 @ 80% (RPE 8) 2×2 @ 85-90% (RPE 9) Power Clean
Power Clean for load:
#1: 2 reps @ 70%
#2: 2 reps @ 80%
#3: 2 reps @ 90%
#4: 2 reps @ 90%
WORKOUT (PERFORMANCE)
AMRAP x 12 MINUTES
3-6-9-and so on…
Hang Power Cleans (115/75)
Box Jumps (24/20)
(Score is Rounds + Reps)
WORKOUT (FITNESS)
AMRAP x 12 MINUTES
3-6-9-and so on…
Hang Power Cleans (75/555)
Box Jumps (20)
(Score is Rounds + Reps)
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-
EXTRA CREDIT (ALL)
NOTE — October’s extra credit focus will revolve around CHAD Prep & Deadlift Accessory.
1.) FOR QUALITY
700/500 Alt. Box Step-Ups (24/20)*
Week 4 of 5 — “Chad” Extra Credit
2.) 5×5
Sumo Deadlift*
*Build and stay at Moderate-Heavy weight across all sets.
(Score is Weight)