WORKOUTS FOR THE WEEK:
MONDAY 
SKILL – ALL
ON A 10:00 RUNNING CLOCK…
*Rope Climb Options…
BEG – Rope Pull to Stand / Rope Hang
INT – J-Hook/ Rope Climb
ADV – Legless / Seated / L-Sit
 
WORKOUT – PERFORMANCE
FOR TIME 
50/40 Cal Bike
50 Box Jumps (24/20)
5 Rope Climbs
40/30 Cal Bike
40 Box Jumps
4 Rope Climbs
30/25 Cal Bike
30 Box Jumps
3 Rope Climbs
(Score is Time)

WORKOUT – FITNESS
FOR TIME 
50/40 Cal Bike
50 Box Jumps (20)
5 Lay to Stands*
40/30 Cal Bike
40 Box Jumps
4 Lay to Stands*
30/25 Cal Bike
30 Box Jumps
3 Lay to Stands*
*Options to sub any Climb adjustment from Skill Session or 20 Tuck-Ups for each Rope Climb station (if not climbing).
(Score is Time)

EXTRA CREDIT – ALL
NOTE — October’s extra credit focus will revolve around CHAD Prep & Deadlift Accessory.
1.) FOR QUALITY 
600/400 Alt. Box Step-Ups (24/20)
Week 3 of 5 — “Chad” Extra Credit
2.) 5×5* Deadlift 
*Build and stay at Moderate-Heavy weight across all sets.
(Score is Weight)

TUESDAY 
STRENGTH – ALL
Bench Press (1 x 5)
1×5 @ 60% (RPE 6)
1×5 @ 70% (RPE 7)
1×5+ @ 80% (RPE 8)*
*2-3 Additional Reps if mechanics are solid.
(Score is Weight)
Week 3 of 7 
The Other CF Total Strength Cycle

WORKOUT – PERFORMANCE
AMRAP x 12 MINUTES 
15 KB Goblet Squats (53/35)
12 Burpees
9 Toes to Bar
(Score is Rounds + Reps)
 
WORKOUT – FITNESS
AMRAP x 12 MINUTES 
15 KB Goblet Squats (35/26)
12 Burpees
9 Toes to Something 
(Score is Rounds + Reps)

WEDNESDAY
STRENGTH – ALL
Power Clean 
1×3 @ 60% (RPE 6)
1×3 @ 70% (RPE 7)
3×2 @ 80% (RPE 8)
(Score is Weight)
Week 3 of 7 
The Other CF Total Strength Cycle

WORKOUT – PERFORMANCE
EVERY 2:00 x 5 SETS 
30 Double Unders*
Max Power Clean & Jerks (185/135) w/ Time remaining…
-Rest 1:30 b/t Sets-
*Double Unders increase by 10 reps every set.
(Score is Total Clean & Jerk Reps)
 
WORKOUT – FITNESS
EVERY 2:00 x 5 SETS 
50 Single Unders*
Max Power Clean & Jerks (135/95) w/ Time remaining…
-Rest 1:30 b/t Sets-
*Single Unders increase by 20 reps every set.
(Score is Total Clean & Jerk Reps)
 
EXTRA CREDIT – ALL
NOTE — October’s extra credit focus will revolve around CHAD Prep & Deadlift Accessory.
1.) 3-4 SETS 
8/8 Back Rack Reverse Lunges
15-20 Banded + DB Weighted Glute Bridge-Ups
15-20 Jumping Air Squats
-Rest As Needed b/t Sets-
(Score is Lunge Weight)

THURSDAY 
WORKOUT – ALL 
EMOM x 30 MINUTES 
MIN 1&2 – Cardio Choice
MIN 3 – Max Strict Ring Muscle-Ups, Strict Pull-Ups, Strict Ring Rows, or Slow DB Bent Over Rows
MIN 4 – Max Sit-Ups or Weighted Sit-Ups
MIN 5 – DBL KB or DB Front Rack Hold (Athlete Choice)
MIN 6 – Rest
 
FRIDAY 
STRENGTH – PERFORMANCE
Overhead Squat 
1×5 @ 60% (RPE 6)
1×5 @ 70% (RPE 7)
1×5+ @ 80% (RPE 8)*
*2-3 Additional Reps if mechanics are solid.
(Score is Weight)
Week 3 of 7
The Other CF Total Strength Cycle

STRENGTH – FITNESS
Front Squat 
1×5 @ 60% (RPE 6)
1×5 @ 70% (RPE 7)
1×5+ @ 80% (RPE 8)*
*2-3 Additional Reps if mechanics are solid.
(Score is Weight)
Week 3 of 7
The Other CF Total Strength Cycle

WORKOUT – PERFORMANCE
AMRAP x 9 MINUTES 
1 Power Snatch (135/95)
2 Overhead Squats
3 Box Jump Overs (30/24)
(Score is Rounds + Reps)
 
WORKOUT – FITNESS
AMRAP x 9 MINUTES 
1 Power Snatch (95/65)
2 Front Squats
3 Box Jump Overs (24/20)
(Score is Rounds + Reps)

EXTRA CREDIT – ALL
NOTE — October’s extra credit focus will revolve around CHAD Prep & Deadlift Accessory.
1.) 450 Weighted Box Step-Ups* 
*Wear a weighted 45/35 vest.

SATURDAY 
PARTNER WORKOUT OPTION
IN TEAMS OF 2… 
3 ROUNDS FOR TIME
1000/800m Row
100 Push-Ups
1000m Run
100 Pull-Ups or Jumping Pull-Ups
*P1 works while P2 rests. Partners will complete the 1000m Run together. Split all other work as needed.
(Score is Time)