WARM-UP
1 ROUND
1:00 Bike
10 Goodmornings
10 Elbow Punches
10 PVC Pass Through
10 Scap Pull-Ups
Into…
1 ROUND
1:00 Bike
5/5 Single Leg RDL
10 Hang Muscle Clean
10 BTN Snatch Grip Strict Press
10 Ring Rows
Into…
1 ROUND
1:00 Bike
10 Deadlifts
10 Hang Power Clean
5 PVC Cuban Press
10 Kip Swing
“SPOOKY SEASON (PERFORMANCE)”
FOR TIME
40/35 Cal Assault Bike*
20 Pull-Ups
20 Deadlifts (225/155)
40/35 Cal Assault Bike*
20 Pull-Ups
20 Power Cleans (185/135)
40/35 Cal Assault Bike*
20 Pull-Ups
20 Power Snatches (135/95)
*C2: 50/40 Cal
Echo Bike: 45/40 Cal
(Score is Time)
“SPOOKY SEASON (FITNESS)”
FOR TIME
30/25 Cal Assault Bike*
20 Jumping Pull-Ups
20 Deadlifts (155/105)
30/25 Cal Assault Bike*
20 Jumping Pull-Ups
20 Power Cleans (135/95)
30/25 Cal Assault Bike*
20 Jumping Pull-Ups
20 Power Snatches (95/65)
*C2: 40/30 Cal
Echo Bike: 24/20 Cal
(Score is Time)
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.
EXTRA CREDIT (ALL)
NOTE — October’s extra credit focus will revolve around CHAD Prep & Deadlift Accessory.
1.) 550 Weighted Box Step-Ups*
*Wear a weighted 45/35 vest.