WARM UP
400m Run
Into…
2 ROUNDS
5/5 Leg Swings
10 Banded Tricep Extensions
10 Banded Lat Pushdowns
5 Up-Downs over Bar
Into…
2 ROUNDS
5 Strict Presses w/empty barbell
10 Push-Ups
5 Behind the Neck Strict Presses w/empty barbell
5 Burpees over Bar
Into…
400m Run
Scoring:
STRENGTH (ALL) — 1×5 @ 80% (RPE 8) 1×3 @ 85-90% (RPE 9) 1×1+ @ 90-95% (RPE 9+)* Bench Press
Bench Press for load:
#1: 5 reps
#2: 3 reps
#3: 1 rep
Scoring:
WORKOUT (PERFORMANCE)
FOR TIME
40 Push Press (95/65)
40 Burpees Over Bar
400m Run
(Score is Time)
KG BB: (42.5/30)
Scoring:
WORKOUT (FITNESS)
FOR TIME
40 Push Press (65/45)
40 Burpees
400m Run
(Score is Time)
KG BB: (30/20)
Scoring:
OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
5 As + Ts + Ys* w/LIGHT Weight
10/10 Single Leg Glute Bridge-Ups
1:00 Rebound Pose
*1 Rep = A + T + Y
-Rest as Needed b/t Sets-
(No Measure)
Scoring:
EXTRA CREDIT (ALL)
NOTE — November’s extra credit focus will revolve around Snatch Development & Bar Muscle-Up Development.
1.) FOR QUALITY
250/200 Alt. Box Step-Ups (24/20)
Week 5 of 5 — “Chad” Extra Credit
(No Measure)