Related
November 9th - 14th, 2026
MONDAY NOVEMBER 9, 2026
Warm up
2:00 run/row/bike/ski
2 Rounds
4 Inch worms with seal and down dog
8 PVC good mornings
8 glute bridges
8 supine (laying on back) shinbox rotations
Then: 1:00 banded trap stretch
STRENGTH: Romanian Deadlift
Establish an 8 rep. as a starting point for a 8 - 6 - 4 -2 rep climbimg weight series.
METABOLIC CONDITIONING :
Biking Helen
3 rounds for time:
30/20 cals legs only Echo bike
21 KB swings (53/35)(35/20)
12 pull-ups/banded pull ups/jumping pull ups/ring rows
Cool down:
2:00-3:00 easy bike or take a walk!
1:00 pigeon stretch each side
TUESDAY NOVEMBER 10, 2026
WARM UP
2:00 Run/bike/row/ski
2 Rounds
8 air squats
8 PVC passthroughs
8 PVC sumo good mornings
8 barbell bent over rows
8 PVC overhead squats
STRENGTH: Barbell Bent over Row - In 4-5 sets build to a heavy 4 reps.
*Keep these strict, don't use momentum! (10-8-6-4 series) (Oct.27)
METABOLIC CONDITIONING :
For time:
5-4-3-2-1
Squat snatch (135/95)
:30 handstand or plank hold between each set
Cool Down
2-3 minute walk or bike
1:00 couch stretch each side
WEDNESDAY MASH UP NOVEMBER 11, 2026
Warm up:
2:00 run/bike/row/ski
1 round
1:00 single under jumps
10 banded presses
10 banded good mornings
10 box dips
10 arch/hollow swings
10 barbell hang power cleans
10 barbell strict press
5 toes to bar/hanging knee raises
Warm up hang power clean
METABOLIC CONDITIONING:
AMRAP 8 minutes of:
500m Row
25 Push Presses (45/35)
AMRAP 8 minutes of:
150 Single-unders
25 ring dips (Strict or kipping)
AMRAP 8 minutes of:
15 toes to bar/knee raises/toes to KB
15 hang ower cleans, 155/105
12 toes to bar
12 hang power cleans
9 toes to bar
9 hang power cleans
*Rest 4 minutes between workouts.
Cool Down
2-3 minutes Walk or bike
2:00 foam roll!
TEAM THURSDAY NOVEMBER 12, 2026
WARM UP
2:00 run/bike/row/ski
2 Rounds
:15 lizard stretches each side
8 alternating scorpion stretches
8 Samson stretches
8 air squats
Then: 1:00 each side scorpion stretch
TEAM METABOLIC CONDITIONING:
Team CHAD 1000
For time with a partner:
1,000 weighted box step-ups 20" or lower (45/35# or less)
– Partners can work at the same time or take turns.
– Optional: addload via a rucksack, weight vest, or dumbbell.
Cool Down
2-3 walk
1:00 couch stretch each side - DON'T SKIP THIS TODAY!
FRIDAY NOVEMBER 13, 2026
WARM UP
2:00 run/bike/row/ski
2 Rounds
4/4 World's greatest stretch
8 banded passthroughs
8 banded presses
8 scap pull ups
8 deadbugs
STRENGTH: Strict Press
2-3 sets warm up 5 reps
3 sets x 5 reps @80-85% of your most recent 5 rep max (Oct.20) or if none recorded complete these at 8/10 RPE
METABOLIC CONDITIONING:
EMOM 15:00
Min. 1 | :40 GHD sit ups/Weighted sit ups
Min. 2 | :40 ring rows
Min. 3 | :40 push ups
Score is total reps.
– Rotation station in the remaining :20 in each interval.
Cool down:
2-3 walk/easy bike
1:00 puppy dog stretch
SATURDAY NOVEMBER 14, 2026
OPEN GYM 0800 - 1000