Daily Workouts
3 Rounds for time:
400m Run OR 500m Row
20 Wall Balls
2 Rope Climbs
Deadlift Speed Pulls
12 x 1 OT45sec
Week 3 of 3
Increase weight from last week OR use 40% 1RM
335+ 1RM: Use #3 Bands
225-335 1RM: Use #2 Bands
150-225 1RM: Use #1 Bands
<150 1RM: USe #0 Bands
Deficit Deadlift (2")
8-8-8-8
4 Sets:
8/8 Back Rack Backstepping Lunges
3 Sets:
40 Bottom Half Sit-ups
4 Rounds for time:
50 Step-ups
25/20 Calorie Echo Bike
CFV Champ Qualifier Event 3:
12 Rounds for time:
10 Deadlifts (225/155)
10 Burpee Box Jump-overs (24"/20")
20/15 Calorie Row
Rounds 1-6:
Athletes alternate complete rounds.
Rounds 7-12:
Athletes may partition work any way. One works, one rests.
CFV Championship Qualifier Event 2:
In 10:00, both athletes complete the Bella Complex:
1 Clean +
1 Jerk +
1 Front Squat +
1 Jerk
*If competing in the Championship, be ready to start Event 3 at the 10-minute mark
CFV Championship Qualifier Event 1
12:00 AMRAP
20 Toes to Bar
10 Power Snatches (115/80)
20 Pull-ups
10 Power Snatches
20 Chest-to-bar Pull-ups
10 Power Snatches
10 Bar Muscle-ups
10 Power Snatches
One works, one rests.
50-40-30-20-10 reps for time:
Sit-ups
Calorie Echo Bike
*Female calories are 40-32-24-16-8
Deadlift Speed Pulls
12 x 1 OT45sec
Week 2 of 3
Increase weight from last week OR use 40% 1RM
335+ 1RM: Use #3 Bands
225-335 1RM: Use #2 Bands
150-225 1RM: Use #1 Bands
<150 1RM: USe #0 Bands
Good Morning
5-5-5-5 (build)
Bulgarian Split Squats
8-8-8-8 (per side)
Med Ball Twists
150 Reps
Banded Hamstring Curls
100 Reps
12:00 EMOM
A. 15/12 Calorie Row
B. 10 Med Ball Cleans
C. 10 Pull-ups (C2B)
3 Rounds for time:
30/24 Calorie Row
20 Medicine Ball Cleans
15 Pull-ups (C2B)
5 Rounds for time:
400m Run
100 Step-ups
2 Rounds for time:
20 KB Goblet Squats
10 Burpees
20 KB Swings
10 Burpees
20 KB Lunges
10 Burpees
20 Sit-ups
10 Burpees
Partner Workout
10 Rounds for time:
2 Legless Rope Climbs
20 DB Snatches (50/35)
20/16 Calorie Echo Bike
One partner works, one rests. Partition reps any way you'd like.
15:00 AMRAP
15 Strict Handstand Push-ups
50 Air Squats
100 ft. Handstand Walk
50 Air Squats
Deadlift Speed Pulls
12 x 1 OT45sec
Week 1 of 3
Use 50% 1RM barbell weight
335+ 1RM: Use #3 Bands
225-335 1RM: Use #2 Bands
150-225 1RM: Use #1 Bands
<150 1RM: USe #0 Bands
3 Sets:
8/8 Back Rack Backstepping Lunges
3 Sets:
8-12 Glute Ham Raises
4:00 EMOM
:30 V-up
150 Banded Good Mornings
4 Rounds for time:
20 Push-ups
40/32 Calorie Row
5 Sets:
4:00 Step-ups
1:00 Strict Pull-ups
Complete on a 25-minute running clock, no additional rest between sets.
For Time:
800m Run
40 Burpees
600m Run
30 Burpees
400m Run
20 Burpees
Partner Workout
16:00 AMRAP
5 Thrusters (135/95)
10/8 Calorie Echo Bike
15/12 Calorie Row
-Alternate complete rounds with your partner
8 Rounds for time:
4 Strict Wall-facing HSPU
6 Strict Pull-ups
8 Russian KB Swings (70/53)
Back Squat
5-4-3-2-1-1-2-3-4-5
Sets 1-2-3-4-5 should be heavier than 5-4-3-2-1.
3 Sets:
8/8 Bulgarian Split Squats
5:00 EMOM
10 Wall Balls (20/14 lb to 12/11 ft. +
15 V-Ups
3 Rounds for time:
10 Bar Muscle-ups
100 Step-ups*
1000m Run
*November Hero Workout of the Month is "Chad" (1000 step-ups). In the lead-up for "Chad," we will be including more step-ups in training than usual. If you plan on wearing a weighted vest or weighted backpack for that workout, feel free to bring it to the gym on the days when step-ups are in the workout so that you get some reps in the bank in preparation for "Chad." IF you forget your backpack, you can also use a sandbag, dumbbells, or medicine ball.
10:00 EMOM
2 Power Snatches (build)
7:00 AMRAP
4 Power Snatches (135/95)*
30 Double-unders
*Do not exceed 75% 1RM Power Snatch
"Harvell"
2 Rounds For Time with a partner:
11 Rope Climbs
200 meter buddy carry
33 Power Cleans (135/95)
400 meter buddy carry
55 Front Squats (135/95
66 Burpees with 1 additional Pushup at the bottom
50-40-30-20-10 reps for time:
Step-ups
Calorie Row