Daily Workouts
Shoulder Press
Build to a heavy single
Then, 3 x 3 @ 80% of today's heavy single.
7:00 AMRAP
1-2-3-4-5... Strict HSPU
2-4-6-8-10... Toes to Bar
15:00 AMRAP
7 Pull-ups (C2B)
8 Power cleans (135/95)
15/12 Calorie Echo Bike
30 Double-unders
Box Squat
Build to a heavy single
Then, 3 x 3 @ 80% of today's heavy single.
3 Sets:
8/8 Back Rack Bulgarian Split Squats
2 Sets:
50 Bottom Half Straight Leg Sit-ups
Track Day
5 Rounds for time:
400m Run15 Push-ups20 Air Squats
30:00 AMRAP
Box Step-ups
Every 3:00, complete:
8 Strict Pull-ups
8 DB Z-Press
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
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.