Daily Workouts

3 Sets:

20 Wall Balls

30/24 Calorie Row

400m Run

Rest after each set the same amount of time the previous set took to complete

Back Squat

Build to a heavy single

Then, 3 x 3 @ 80% of today's heavy single.

4 Sets:

8-12 Glute Ham Raises

3:00 Plank Plate Slides

10:00 AMRAP

3 Bar Muscle-ups

4 Snatches (135/95)

8 Box Jump-overs

4 Rounds for time:

12 Burpee Pull-ups

24 DB Hang Clean & Jerks (50/35)

400m Run

Partner Workout

In 30:00, complete:

Max Step-ups

Max Calorie Echo Bike

-Switch places after every 50 step-ups

-Score is total step-ups + calories completed.

*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.

8 Rounds for time:

7 Power Cleans (155/105)

7 Push-ups

7 Toes to Bar

30 Double-unders

Snatch

Build to a heavy single

Then, 3 x 3 @ 70-80% of today's heavy single.

9 Sets on a :45 timer:

1-6 Strict Pull-ups

10:00 AMRAP

10 Dumbbell Thrusters

20/15 Calorie Row

Sumo Deadlift

Build to a heavy single

Then, 3 x 3 @ 75% of today's heavy single

3 Sets:

8/8 Back Rack Bulgarian Split Squats

2 Sets:

40 Bottom Half Straight Leg Sit-ups

4 Rounds for time:

15 Toes to Bar

20 Wall Balls

400m Run

Partner Workout

16:00 AMRAP

10-20-30-40-50...

Power Snatches (75/55)

Bar-facing Burpees

Calorie Row

One works, one rests. Partition reps between partners any way you'd like

Push Press

Build to a heavy single

Then, 3 x 3 @ 80% of today's heavy single

10:00 EMOM

10 Barbell Push-ups* +

:20 Hollow Rock

*If possible, put bar lower than last week

3 Rounds for time:

10 Bar Muscle-ups

100 Step-ups*

1000m Run OR Row

*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.

Clean

Build to a heavy single

Then, 3 x 3 @ 70-80% of today's heavy single

4 Sets:

8-12 Glute Ham Raises

4:00 EMOM

L-Sit

12:00 AMRAP

6 Strict HSPU

12/10 Calorie Echo

36 Double-unders

"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

10 Rounds for time:

2 Power Cleans

4 Strict Handstand Push-ups

12/10 Calorie Row

Power Cleans should be completed at ~80% 1RM.

14:00-

Max Calorie Echo Bike

Every 2:00, complete:

5 Strict Pull-ups +

20 Step-ups*

*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.

Close Grip Bench Press

Build to a heavy single

Then, 3 x 3 @ 80% of today's heavy single.

10:00 EMOM

10 Barbell Push-ups +

:20 Hollow Rock

20:00 AMRAP

7 Deadlifts (225/155)

50 Double-unders

7 Bar Muscle-ups

400m Run

Front Squat

Build to a heavy single

Then, 3 x 3 @ 80% of today's heavy single.

3 Sets:

8 Back Rack Bulgarian Split Squats

2 Sets:

30 Bottom Half Straight Leg Sit-ups

1. 4 Rounds for time:

15 Push-ups

20 DB Snatches (50/35)

400m Run

2. For completion:

800m Farmer's Carry with a partner

For Time:

5 Rope Climbs

100 Double-unders

25 Thrusters (135/95)

50/40 Calorie Echo Bike

25 Power Cleans

100 Double-unders

5 Rope Climbs

Shoulder Press

Build to a heavy single

Then, 3 x 3 @ 80% of today's heavy single.

16:00 EMOM

A. Handstand Hold

B. Ring Support

C. Chin over Bar Hold

D. Hollow Body Band Pressdown

For the static holds today, establish a challenging but repeatable effort in round 1 and strive to match it in the following rounds.