WARM-UP
1 ROUND
100m PVC Overhead Run
10 90-90 Hip Rotations
10 Scap Pull Ups
10 Ring Rows
Into…
1 ROUND
100m Run
10 PVC Pass Throughs
10 Cossack Squats
10 Kip Swings
Into…
1 ROUND
100m Run
10 PVC Behind the Neck Strict Press from ¼ Squat
5 Power Snatch or 5 Power Cleans
10 Narrow Air Squats OR Alt. Single Leg Box Squats
3-5 Big Kips + 3-5 Kipping Pull-Ups, Jumping Pull-Ups, or Ring Rows
STRENGTH (PERFORMANCE) — 1×7 @ 50% (RPE 5) 1×7 @ 60% (RPE 6) 1×7+ @ 70% (RPE 7)* Overhead Squat
Overhead Squat for load:
#1: 7 reps
#2: 7 reps
#3: 7 reps
STRENGTH (FITNESS) — 1×7 @ 50% (RPE 5) 1×7 @ 60% (RPE 6) 1×7+ @ 70% (RPE 7)* Front Squat
Front Squat for load:
#1: 7 reps
#2: 7 reps
#3: 7 reps
WORKOUT (PERFORMANCE)
2 ROUNDS FOR TIME
30 Alt. Pistols
20 Pull-Ups
10 Overhead Squats (135/95)
(Score is Time)
WORKOUT (FITNESS)
2 ROUNDS FOR TIME
30 Alt. Single Leg Box Squats*
20 Ring Rows
10 Front Squats (135/95)
*Option for Narrow Stance Air Squats.
(Score is Time)
OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
10 SLOW Bird Dogs
10 Slow Alt. Scorpions
10 Alt. Groiners w/Twist*
5 Up Dog to Down Dogs
-Rest as Needed b/t Sets-
*Option to straighten the front leg after the groiner.
EXTRA CREDIT (ALL)
NOTE — October’s extra credit focus will revolve around CHAD Prep & Deadlift Accessory.
1.) FOR QUALITY
400/300 Alt. Box Step-Ups (24/20)
Week 2 of 5 — “Chad” Extra Credit
2.) 4-5 SETS*
8 Sumo Stance RDL
8 Normal Stance RDL
8 Heels Touching RDL
*Keep Weight Moderate across all sets.