OUR WORKOUTS

CHAD1000X

For Time:

1,000 Box Step Ups on a 20” Box W/ a 45/35# Ruck

*The story behind this workout and the step up foundation HERE

*Come in and honor those who have served this country by taking on the workout: Chad1000x (or a variation!)

*Normal gym hours today, however - classes won’t necessarily start on the hour because this workout can take up to 90 minutes! So plan accordingly and aim to give your self 90 min so you can get a proper warm up and cool down!

PARTNER WORKOUT

*Teams of 2, YGIG Style

*Alternate FULL rounds

AMRAP 18

200m Run

10 Bar Muscle Up / / C2B Pull Ups / / Pull Ups

5 Squat Cleans 185/125

PARTNER WORKOUT (Pt. 2)

*Each partner completes full rounds

1-2-3-4-5-6-7-8-9-10

Deadlift 185/125

Bar Facing Burpee

*14 Min Cap

STRENGTH

AMRAP 15 (For Quality)

3 Bench Press @ 75% of 1RM

4/4 Single Arm DB Bent Over Row (heavy)

5 Weighted Strict Pull Ups

100ft KB/DB Farmers carry (heavy)

*Rest as needed between movements

PARTNER WORKOUT

*Teams of 2

*Share Rower, score is total calories

5 Rounds (20 min total)

2 Min Row

2 Min Rest

WORKOUT

EMOM 40 (10 Rounds)

Min 1: 5+ Sandbag BearHug Squats*

Min 2: 10/8 Cal Echo Bike

Min 3: *Strict HSPU / / Press Variation

Min 4: *Box Step Ups 20” (Chad Prep)

WORKOUT (Part 1)

10-9-8-7-6-5-4-3-2-1

Burpee Pull Up

*30 Double Unders after each set

*16 min Cap

PARTNER WORKOUT (Part 2)

*Teams of 2, YGIG style

*Alternate working FULL rounds

*Add 2 reps each round (start at 4, add 2)

AMRAP 16

4 Power Snatch 75/55

150m Run

STRENGTH

Every 90 Sec for 8 Sets

2 Back Squats

*Start first set at 60% of 1RM and build toward a heavy 2 rep for the day

*Aim to have your heaviest set be your 8th set

WORKOUT

*Retest from 07/10/2024

AMRAP 12

20/16 Cal Row

10 Back Squats 185/125

WARM UP WORKOUT

EMOM 12 (4 Rounds)

Min 1) 12/9 Cal Row

Min 2) 50ft Walking Lunge*

Min 3) *Toes to Bar

*You choose the reps on T2B and weight for lunges

MAIN WORKOUT

27-21-15-9

Hang Power Clean 115/80

Push Press 115/80

*12 Min Cap

PARTNER AMRAP 12

*teams of 2, Alternate FULL rounds

10 Thrusters 95/65

2 Rope Climbs

40 Crossover Singles

PART 2, PARTNER WORKOUT

*Teams of 2, Alternate FULL rounds

10 Rounds for time (5 Rounds EACH)

9 Power Snatch 75/55

21 Wall Ball 20/14

PART 3, CASH OUT

6 min to find a heavy complex:

1 Clean

1 Front Squat

1 hang clean

1 Jerk

WORKOUT / / SKILL

AMRAP 12

3 Muscle Up (Bar or ring) / / or Variation

150m Run

STRENGTH

7 Sets of:

2 Tempo Deadlifts @60+% of 1RM

*Slow tempo descents - aim 3-4 sec on the down phase of the lift!

STABILITY

*Coach led shoulder mobility / stability session

WORKOUT

For Time:

75 Bench Press 135/95

*Every time you break on Bench perform 3 Sandbag Over Shoulder

*You choose the weight for the bag

*Scale weight on bench up or down so that you’re forced to break between 5-10 times

*14 Min time cap

POST WORKOUT STRENGTH

*Spend 10 Minutes building to a heavy 1 rep max shoulder press!

(Think of this as an opportunity to put some heavy weight overhead - does NOT need to be an all time best!)

WORKOUT

EMOM 32 (8 Rounds)

Alternate between…

Min 1: 12/9 Cal Row (aim for sub :40 pace)

Min 2: *Overhead Squat 75/55

Min 3: *Toes to Bar

Min 4: :30 Double Under

*You choose the reps on OH squat and T2B

*Use a weight that allows for the OH squat’s to feel light and stable overhead!

STRENGTH

4 Rounds for quality:

3+ Weighted strict Bar or Ring dips

3+ Weighted strict Pull Ups

PARTNER WORKOUT

*Teams of 2, YGIG style

AMRAP 25

BUY IN: 200ft Synchro Walking Lunges

In remaining time AMRAP:

50/40 Cal Echo Bike

40 Double DB Box Step Ups 2x35/25 (20” box)

30 DB Devils Press (2x35/25)

WORKOUT

Every 30 Sec for 15 min

1 Clean & Jerk*

*You choose the weight

POST WOROUT STRENGTH

Every 90 sec for 5 sets

3 hang clean high pulls @ 100% of 1RM Clean

STRENGTH (pt. 2)

Front Squat

*Set 1 – 5 reps @ 65% of 1RM

*Set 2 – 3 reps @ 70%

*Set 3 – 1 rep @ 75%

*Set 4 – 5 reps @ 70%

*Set 5 – 3 reps @ 75%

*Set 6 – 1 rep @ 80%

*Set 7 – 5 reps @ 75%

*Set 8 – 3 reps @ 80%

*Set 9 – 1 rep @ 85%

INDIVIDUAL WORKOUT

Benchmark “Diane”

For Time:

21-15-9

Deadlift 225/155

HSPU / / DB Push Press (2x50/35)

*8 Min Cap

PARTNER AMRAP 12

*Teams of 2, YGIG Style, Splits reps evenly:

30 Squat Snatch 135/95

20 Burpee Pull Ups

PARTNER AMRAP 10

*Teams of 2, YGIG style but alternate full rounds:

10 Overhead Squat 95/65

5 Bar Muscle Ups / / Chest to Bar / / Pull Ups

STRENGTH

Back Rack Reverse Lunges

4 sets of 16 reps (8 Left leg / 8 Right leg)

*10 Banded Glute Bridges after each set of lunges

*Choose a weight that won’t leave you miserably sore for the weekend!

STRENGTH (Pt. 2)

Bench Press

Set 1: 5 reps @ 60% of 1-RM

Set 2: 3 reps @ 75%

Set 3: 1 rep @ 80-85%

Set 4: 7 reps @ 65-70%

Set 5: 7 reps @ 65-70%

Set 6: 7 reps @ 65-70%

Set 7: 7 reps @ 65-70%

WORKOUT

For time:

100/80 Cal Row

80 Wall ball 20/14

60 V Ups

4 Min REST

…Then begin Part 2:

40 Burpee Box Jump Overs 24/20”

20 SHSPU / / DB Shoulder Press (heavy)

*30 Min Overall Time Cap (16 min cap for Part 1, and 10 min cap for part 2)

CASH OUT

5 Minute of SKILL work/ Play time

*With whatever gas is still left in the tank, aim to improve your Handstand skills in today’s cash out:

IE. Handstand Hold, Handstand Walk, Free standing Hand stand, etc.

STRENGTH

Pause Jerk (Push or Split) 6x2 @60+% of 1RM

*Pause for 2 seconds in receiving position of each jerk, build over the 6 sets based off of feel!

WORKOUT

For Time:

400m Run

30 Hang Power Cleans 135/95

400m Run

30 Front Squats 135/95

400m Run

30 Push Jerks 135/95

17 Min Cap

SKILL

E2MOM for 12 min (3 Rounds)

2 Min Rope climb / Variation Practice

2 Min Box step up 20” (add weight if needed)

PARTNER WORKOUT

*Teams of 2

*Alternate working after each MOVEMENT

AMRAP 16

4 Wall Walks

8 Strict Pull Up

12 Hand Release Push Up

WARM UP WORKOUT

5 Rounds:

18/14 Cal Row

15 Russian KB Swing 53/35

12 Box Jump Over 24/20”

*16 Min Cap

EXTENDED WARM UP / SKILL

5 Rounds For Quality:

40+ Double Under / / 1 min of jump rope

20 Alt. Single Leg V Ups

*if you’re building proficiency in your doubles / jump rope ability - use this as skill time.

*11 Min Cap

STRENGTH

Back Squat

4x2 @ 85% of 1RM

PARTNER WORKOUT

Part 1:

*Teams of 2, YGIG style

*Split Hang Snatches evenly

30-20-10

Hang Power Snatch 115/75

30 Synchro Air Squat

Part 2:

*Teams of 2, YGIG style

For Time:

100 Thrusters 95/65

*Sandbag BearHug Hold 100/70

*split the Thruster reps between both partners

*Partner A will be on the barbell, Partner B will be performing a sandbag hold. To be able to complete thrusters reps, one partner will need to be holding the bag. Switch off as needed, partition thruster reps as you’d like!

Part 3:

For Time:

*Teams of 2

*You complete a full set then your partner completes a full set before moving on.

Set 1: 9 Squat Cleans 135/95 (moderate)

Set 2: 7 Squat Cleans 185/125 (heavy)

Set 3: 5 Squat Cleans 225/155 (real heavy)

Part 4:

Upon finishing your last squat clean, take 5 minutes to build toward a 1RM for today!