Daily Workouts
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.
8 Rounds for time:
5 Strict Pull-ups
10 Toes to bar
15 Box Jumps
20 Sandbag 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."
Box Squat
Build to a heavy single
Then, 3 x 3 @ 80% of today's heavy single.
4 Sets:
8-12 Glute Ham Raises
4:00 EMOM
L-Sit
15:00 AMRAP
10 Burpee Pull-ups
25/20 Calorie Row
7:00 AMRAP
1-2-3-4-5... Toes to Bar
2-4-6-8-10... DB Snatches (50/35)
3:00 Rest
7:00 AMRAP
1-2-3-4-5... DB Renegade Rows (50/35)
2-4-6-8-10... DB Step-ups
For the Renegade Row, do one push-up on your dumbbells, and then one row with the left arm and one with the right arm. This is one "rep."For the DB Step-ups, hold the dumbbells in the farmer's carry position and stand up tall on the box on each rep.
Partner Workout
10 Rounds:
In 2:00, complete:
15 Wall Balls
50 Double-unders
Max Cal Row in remaining time
2:00 Rest
Each athlete completes five 2-minute rounds with 2 minutes rest after each.
28:00 EMOM
A. 5-10 Strict Pull-ups
B. :45 Ski
C. :15 L-Sit
D. :45 Echo Bike
Bench Press
Build to a heavy single
Then, 3 x 3 @ 80% of today's heavy single
15-12-9 reps for time:
DB Power Cleans (50/35)
Burpee Box Jump-overs
5 Rounds for time:
400m Run
50 ft. Walking Lunge
3 Rope Climbs
Back Squat
Build to a heavy single
Then, 3 x 3 @ 80% of today's heavy single.
7:00 AMRAP
4 Bar Muscle-ups
10 Thrusters (95/65)
Partner Workout
16:00 AMRAP
5 D-ball Cleans (100/70)
10 Weighted Sit-ups (10 lb)
+
Row for calories
Both athletes work simultaneously on the couplet and the row. Switch every two rounds of the couplet. Score is total reps + calories completed.
Overhead Squat
5 x 3 (build)
For Time:
15 Overhead Squats (60% of today's heavy triple)
20 Pull-ups (C2B)
25/20 Calorie Echo Bike
Deadlift
Build to a heavy single
Then, 3 x 3 @ 75% of today's heavy single
4 Sets:
10 Glute Ham Raises
8:00 EMOM
A. :20 L-Sit
B. :30 Banded Good Mornings
"Filthy 50"
For Time:
50 Box jumps (24"/20")
50 Jumping pull-ups
50 Kettlebell swings (35lbs/26lbs)
50 Walking lunges
50 Knees to elbows
50 Push press (45lbs/35lbs)
50 Back extensions
50 Wall ball shots (20lbs/14lbs to 10/9 foot target)
50 Burpees
50 Double unders
15:00 AMRAP
10 Push-ups
10 DB Box Step-overs
20 Calorie Row
10:00 EMOM
2 Power Cleans +
2 Push Jerks
3 Rounds for time:
12 Clean & Jerks (135/95)
400m Run
"Bradshaw"
10 rounds for time:
3 Handstand push-ups
6 Deadlifts (225/155)
12 Pull-ups
24 Double-unders
Partner Workout
12 Rounds for time
20 ft. DB Front Rack Lunge
10 DB Hang Snatch
20 ft. DB Front Rack Lunge
15/12 Calorie Echo Bike
Alternate complete rounds with your partner.
5 Sets on a 5:00 Timer:
In 1:30, complete:
8 Bench Press (60-70% 1RM)
Max Calorie Row in remaining time
During recovery, complete 200m easy jog