mm Volume 2 cS
RYAN FISCHERIntroduction:
These are not just any old workouts that you are about to do.
They have been tried and trued by thousands of people. My
unique style of programming has made me one of the most
sought out coaches in the world. Before | opened my brick and
mortar gym in Orange County, CA, I coached thousands of
hours. | competed all over the world. And | acquired multiple
degrees and certifications that all attributed to the style | have
created. The most important factor will always be keeping
morale high and making fun workouts that no one has ever
done, but.... If you can do that and make people stronger,
sexier, and healthier, then you've really created something
special. So you've done your research, you found me, and you
heard I’m the guy. Theres a reason for that and you're about find
out why. Enjoy :)
* This is only 9 weeks out of a 52 week Calendar program. If
you'd like to have access to the whole year and all previous
and future workouts that I create daily, be sure to download
my mobile app at crossfitchalk.com/chalk-online . Every day
you will have access to 3 different programs. Crossfit, which is
my more strength and conditioning based program (more
advanced as well). Sweat, which is what you’re seeing here.
And lastly, “the daily d,” which is a series of workouts that
only include a set of dumbbells, a pull-up bar, and a jump rope.
These workouts have actually become incredibly popular in the
family realm since more people are working out at home than
ever before. Typically working with limited equipment and
limited time. However, if you do not fit that category, many of
my regular crossfit and sweat die hards use them while
traveling in their hotel gyms and find them to be very useful
as well. Plus the name... The daily d is pretty catchy don’t you
think ;)?EMOM x 35min:
(5 Rounds)
Min 1: 15/12 Cal Row
Min 2: 15 Front Squats 75/55
Min 3: 15 Burpees
Min 4: 15/12 Cal Bike
Min 5: 20 Sit-Ups
Min 6: 50 Double Unders
Min 7: Rest
CHALIC 1SDAY..,
20min. to finish...
50 Push Press 75/55
40 Box Jumps 24/20
30 SDHP's 75/55
200m Run
10 Wall Climbs
200m Run
30 SDHP's 75/55
40 Box Jumps 24/20
50 Push Press 75/55
Rest 5min.
2 Rounds:
‘Amin, Plank (with weight if
possible)
‘min. Russian Twist (bodyweight)
‘Amin. Plank
‘Amin. Bicycle Abs
‘Amin. Rest
Ideally | don't want anyone to
actually finish part 1, but get
really close. If you know you can
finish then bump the weight up
to 95/65lbs.
CHALI
NESDAY,,
Every 7min. x 5 Rounds:
500 Row
30 Wall Balls 20/14lb
20 Burpee DB Hang Snatch 45/30Ib
10 Pull-Ups
* On the Burpee DB Hang Snatch,
you are going to keep the DB in
your hand as you burpee, pop up
and swing the DB through your
hips like a KB swing and finish
the snatch. Switch sides every 5
to 10 reps. This is going to be a
SPICY one today!RSDAY,,
Get as far as possible in
35min...
200m run
70 Double-Unders
200m run
60 Air Squats
200m run
50 Abmat Sit-Ups
200m run
40 American KB Swings 53/35
200m run
30 KB Goblet Squats 53/35
200m run
20 Toes-To-Bar
200m run
* When you finish, go back
through AGAIN with 12/9
Cals on the assault bike
instead of the 200m Run.
This workout looks SO FUN!
Enjoy and don't forget it's 2
ROUNDS!
CHALI
4...
18min. EMOM:
Min. 1) 15/12 Cal Row
Min. 2) Max Push-Ups
Min. 3) Max Slam Balls 30/20
Rest 4mi
14min. AMRAP:
10 Cal Assault Bike
5 Devil Press 45/30s
10 Box Step Overs 24/20"URDAY,,
Teams of 2.
Only 1 person works at a time.
Every 7min. x 5 Rounds:
(35min.)
Min. 1) 40 Cal Bike + Max
Pull-Ups.
Min. 2) 40 Cal Row + Max Front
Rack Lunges 95/65|bs
Min. 3) 40 Cal Bike + Max
Burpees
Min. 4) 40 Cal Row + Max
#Pull-Ups
Min. 5) 40 Cal Bike + Back Squats.
95/65lbs.
ONLY work until the 6min. mark!
Everyone is getting a Imin. rest
before starting the next round at
the 7min. mark.
RX+ is 50/40 Cals
Ladies regular RX is 30 Cals on
everything.
“HALCHALK40min. to finish...
10-20-30-40-50
DB Hang Snatches 45/30
Air Squats
10min. to finish...
15-15-12-12-9-9
Cal Row
DB Thrusters 45/30
10min. EMO!
Odd: Max DB Hamstring Curls
Even: Max Flutter Kicks
* 3min. REST Between Sectio1
* Stagger as needed
DB Hamstring Curl - Stomach on
the ground with a DB pointing
up. Hook your feet around the
top part and curl to your butt,
tap the ground on the way down,
and repeat. Slow and steady.CHAIL.IC
‘WEEK 2
Every 7min. x 5 rounds:
15/12 Cal Bike
15/12 Cal Row
15/12 Cal Ski
15 Toes-To-Bar
10 Push Press 95/65+
Try to finish each round as fast as
possible and rest the remainder
of the time. Advanced 20/15 cals
Go heavier on that Push Press if
you can! 135/95? Push Jerks are
ok as well if needed.NESDAY,,
5 Rounds:
Min. 1) Max Reps DB Bench Press
45/25s+
Min. 2) Max Reps Pull-Ups
Min. 3) Max Reps Double Unders
Min. 4) Max Russian KB Swings
70/53
Min. 5) REST
There is no transition time, so get
ready to switch after about
40-45sec.
Accessory Work
4 Rounds:
30sec. side plank with 10-20lb DB
30sec. on the other side
Amin. regular plank with no weight
Rest 1min.
CHALIC
RSDAY,,
5 Rounds:
15/12 Cal Row
15 Wall Balls (20/14)
1 Round:
30 Burpee Deadlifts 45/30s
5 Rounds:
15/12 Cal Assault Bike
15 Wall Balls (20/14)
1 Round:
30 Devil Press 45/30s
* All for time! No Rest!Ce
20min. to finish...
4 Rounds:
Run 400m
Row 400m
20 Front Rack Lunges 95/65lbs
*Round 2) Front Squats
*Round 3) Back Squats
*Round 4) Barbell Overhead
Squats
Advanced can keep the weight
on:)
Rest 5min.
12min. to finish...
50-40-30-20-10
American KB Swings 53/35
* 3 Wall Climbs after each set
CHALK 9WEEK 2
11min. AMRAP: (Teams of 2)
50 Cal Row
200 Double Unders
11min. AMRAP: (Teams of 2)
20 Cal Assault Bike
20 SDHP's 95/65
20 Burpees
11min. to finish... (Solo)
100 Single Arm DB Hang Clean
and Jerk 50/35
Rest 3min. Between Sections12/9 Cals on the Bike Before
EVERY station. You only have
1min. at each station.
1.) 21 Russian KB Swings
53/35+
2.) 12 Burpees
3.) 21 Wall Balls 20/14
4.) 12 Box Jumps 24/20"
5.) 21 Air Squats
6.) 12 Pull-Ups
That's 12min.... Repeat 3
Times (36min. total) No Rest
except for what you earn.
Some sections are purposely
harder and easier than others.
It goes like this for clarification:
0-1 min. Bike 12/9 Cals
1-2min. 21 Swings
2-3min. Bike 12/9 Cals
3-4min. 12 Burpees
4-5min. Bike 12/9 Cals
.. And so on... Switch to a
different cardio piece every
12min.
CHA
12SDAY.,
2 Rounds For Time: (0-10min)
500m Row
50 Single Arm DB Push Press
45/30 (25 each arm)
For Time: (12-22min.)
100 SDHP's 95/65
* 7 Toes-To-Bar EMOM
* Start with TTB
(24-35min.)
Abs On Abs Section :)
Tabata (20sec. on x 10sec.)
Russian Twists (8 rounds straight)
Immediately into;
Flutter Kicks for (4 Rounds
straight)
Immediately into;
Sit-Ups for (4 Rounds straight)
Immediately into;
50 Reverse Sit-Ups
NESDAY,,
20min. to get as far as possible...
5 Rounds:
10/7 Cal Assault bike
10 Front Rack Lunges 95/65|bs
Immediatley into;
5 Rounds:
10/7 Cal Assault bike
10 Front Squats 95/65lbs
immediatley into;
5 Rounds:
10/7 Cal Assault bike
10 Back Squats 95/65lbs
Rest Smin.
40min. AMRAP:
10 Lateral Barbell Lunges
15 Push-Ups
10 Barbell Good Mornings
15 Push-Ups
Section 2 is going to be more on
the slower and controlled side for
the barbell movements. Need
good form on those to do it right.
13RSDAY,.,
3 Rounds:
1min. of DB Bench Press 45/25s+
1min. of Double Unders
Amin. Rest
3 Rounds:
‘min. of Alt. DB Snatches 45/30
‘min. of Push-Ups
‘Amin. Rest
3 Rounds:
Amin. of DB Bent Over Rows
(Right) 50/35s+
min. of DB Bent Over Rows
(Left)
Amin. of Double Unders
3 Rounds:
min. of American KB Swings
53/35
Amin. of Pull-Ups
Amin. Rest
9min. at each station. Then
switch to the next station. No
additional rest between station.
Just that Imin. and move on. On
the DB Bent Over Row section
there is zero rest so don't forget
that one.
This will take 36min. to finish
Extra Credit: Instead of a Imin.
rest add in a plank at anytime.
Every single minute would be
REALLY impressive, but even just
4-5 total would be great work :)
CHALI
oe
30 Rounds For Time:
7 Wall Balls 20/14lb
5 Toes-To-Bar
3 Devil Press 35/25s
Been wanting to make
something like this for a while.
"Holleyman" style, but with
my "Sweat" flair :)
Make it nasty option:
30/20Ib ball and 45/301b DBs
This is all you're doing today,
so make it hard!
14URDAY,,
Teams of 2.
35min. to get as far as possible...
50 Calories
50 DB Deadlifts 70/50s
50 Calories
50 DB Box Step Ups 24/20"
(50/35lb.)
50 Calories
50 Pull-Ups
+» Then 40 of ALL that again...
Then 30... Then 20... Then 10...
| just want today to be a fun long
breather. You can choose any
piece of cardio you want for the
calories. You may switch between
the bike, row, or ski at anytime.
You may also stay on the same
cardio piece the whole time.
* Ladies start at 40 instead of 50.
* The DB Step-Up standard is like
the open. Just holding 1 DB
anyway you want.
“HAL
15CHALK
16DAY..
15min. to finish...
200m Run
4_DB Thrusters 45/30s
6 Burpees
8 Toes-To-Bar
10 Cal Assault Bike
12 Wall Balls 20/14
14 Cal Row
Rest Smin.
15min. to complete it
backwards...
14 Cal Row
12 Wall Balls 20/14
10 Cal Assault Bike
8 Toes-To-Bar
6 Burpees
4 DB Thrusters 45/30s
200m Run
12 Days of Christmas style.
Listen up and read!
Goes like th
200m run...
Then;
4 DB Thrusters + 200m Run
Then;
6 Burpees + 4 DB Thrusters +
200m Run
.»all the way to the 14 Cal Row
and back down to the run. Like
the way you sing "12 days of
Xmas."
Rest the 5min. and do it in
REVERSE order, but same style‘WEEK 4
0-10min.
100 Double Unders
50 Alt. DB Snatch 50/35Ib.
40 Pull-Ups
30 Push-Ups
10-25min.
3 Rounds:
500m Row
400m Run
25-35min.
30 Push-Ups
40 Pull-Ups
50 Alt. DB Snatch 50/35lb.
100 Double Unders
If you're REALLY good at pull-ups
and push-ups, you can try 50 of
each as an advanced option.
18NESDAY,,
(0-20min.)
4 Rounds: "Half Manion"
25/18 Cal Assault Bike
29 Back Squats 95/65
(20-29min.)
3 Rounds:
Amin. of Barbell Curls 45/35lb bar
Amin. of DB Skull Crushers.
Amin. Rest
(30-36min.)
5min. AMRAP:
5 Barbell Sit-Ups
5 Reverse Sit-Ups
(still holding the bar)
Reverse Sit-Up: Holding the baer in
the finished bench position (lying
on your back) -- Bring your knees
to chest and shoot your feet
straight up. Tail bone needs to
leave the ground. Back down and
out. Feet should never touch the
ground.
CHALIC
RSDAY,,
3 Rounds:
‘Amin. of Toes-To-Bar
min. of American KB Swings
53/35
‘Amin. of Box Jumps 24/20"
‘Amin. of Assault Bike for Cals
‘Amin. of Barbell Thrusters 45/35|b
‘Amin. Rest
Rest 3min. (Including the 1min.)
3 Rounds:
Amin. of Russian Twists w/ 5b
Plate
Amin. of Rowing For Cals
Amin. of Plank
Amin. of Ball Slams 30/20Ib
Amin. Rest
Fight Gone Bad style today. That
second section should be pretty
ab intensive, so get ready for the
ab pump ;)
19Ce
For Time:
1 Round: (0-5min.)
Run 1000m
(5-10min.)
5min. AMRAP:
10 DB Bench Press 45/25s
12 DB Deadlifts 70/45s
1 Round: (10-15min.)
Row 1000m
(15-20min.)
5Smin. AMRAP:
10 DB Bench Press 45/25s
12 DB Deadilifts 70/45s
1 Round: (20-25min.)
Assault Bike 1 Mile
*0.7 Miles for Ladies
(25-30min.)
5min. AMRAP:
10 DB Bench Press 45/25s
12 DB Deadlifts 70/45s
A little different version of
Thursday's CrossFit WOD.
If you must scale the cardio, then
scale the row or run distance.
1000m run is an 800m + 200m.
If you run out of benches for any
reason, floor press is fine!
CHALIC 20WEEK 4
“For the Win"
2 Rounds:
11 Wall Climbs
72 DB Push Press 45/25s
47 Burpee Pull-Ups
3 Rounds:
28 Calorie Row
19 Calorie Assault Bike
47 Burpee Pull-Ups
CHDevil Press 45/25
10-20-30-40-50
Wall Balls 20/14
10min. AMRAP:
10 DB Lunges 50/35s
20 Sit-ups w/ feet anchored on
DBs
10min. to finish...
5 Rounds:
15/10 Cal Bike
12 TTB
3min. rest between sections
Can you finish that first
section!?
23SDAY..
EMOM:
sec. of Push Press 95/65
Even: 40sec. of Pull-Ups
14min. EMOM:
Odd: 15/12 Cal Row
Even: 20 Russian KB Swings
70/53
8min. AMRAP:
8 SDHP's 95/65 or 70/53lb KB
8 Lateral Burpees Over the bar
or KB
3min. Rest Between Each
Section.
Section 1: Pump section!
Section 2: If you can get 25
swings or swing a heavier KB, go
for it!
CHALI
NESDAY...
21min. EMOM:
Min 1.) 10 DB Bench Press 45/25+
Min 2.) 10 Back Squats 135/95
Min 3.) 12/9 Cal Assault Bike
Rest 5min.
3 Rounds:
Imin. of DB Hammer Curls
Amin. of DB Skull Crushers
‘Imin. of Push-Ups
‘Amin. Rest
* Shoot for the same DBs for both
movements and don't rush the
movement. Good form and time
under tension is more important
then reps on movements like
this :)
* Barbell is coming from off the
ground on part 1.
* 15/12 Cal Bike for advanced
24RSDAY.,
Every 5min. X 4 Rounds:
400m Run
20 Alt. DB Snatches 45/30
10 DB Power Cleans 45/30s
Max Toes-To-Bar until the 4min
mark...
Rest 4min.
12min AMRAP:
30 Double Unders
15 Russian Twists 35/25lb DB
30 Double Unders
15 Weighted Sit-Ups w/ same DB
If you can hit that first part at
50/35 please do! | just want
everyone to have time for TTB. If
you read it correctly, you'll notice
that Imin rest is programmed in
i)
On the second part, pick a
weight that you can move quick
through. If 30 double unders is
too much then cut it to 20 or
even 15 depending on where
you're skill is at.
Can‘t do dubs? Let's do 5
attempts each time :)
oy
For time:
Three rounds of:
50 Russian KB Swings 53/35
25 Box Jumps 24/20
Then,
Three rounds of:
21 Wall balls 20/14
21 Pull-Ups
Then,
400m Single Arm Farmer Carry
with (1) 70/53lb KB
1 Mile Bike (Ladies .7 miles)
400m Single Arm Farmer Carry
with (1) 70/53Ib KB
1K Row
Advanced should use 70/53lb KB
on part 1. Just saying... You may
Stee adda 30/2016 Wall Ball if
you really wanna spice it up.
Time CAP: 35min.
CHALK 25URDAY.,
5min. EMOM:
12/9 Cal Row
Immediately into;
Smin. EMOM:
8 Burpee DB Deadlifts 70/50s
Immediately into;
Smin. EMOM:
40sec. Plank
Rest Smin.
Smin. EMOM:
10/7 Cal Assault Bike
Immediately into;
5min. EMOM:
8 Burpee DB Deadlifts 70/50s
Immediately into;
5min. EMOM:
40sec. of Plank
* On the planks you are allowed
to switch between front or side
positions. You just can not
switch in the same minute. Only
1 position for the whole 40sec.
Stay balanced :)
* Try those heavy DBs on the
deads. It's only 8 reps!
* | know it's sweat, but some of
you are pretty advanced. You
can try 2 or 3 muscle ups
EMOM on one of the plank
sections if you like.
ZHALIC
26‘WEEK 6
10min. to finish...
5 Rounds:
12/9 Cal Bike
12/9 Cal Row
10min. to finish...
5 Rounds:
10 Front Rack Lunges (95/65lb
bar)
10 American KB Swings 70/53/35,
10 Push-Ups
10min. to finish...
4 Rounds:
20 Alt. DB Snatches 45/30
10 Burpee Box Jumps 24/20"
3min. Rest between sections‘WEEK 6
15min. AMRAP of sexy:
10 DB Push Press 50/35s+
200m Run
10 Pull-Ups
50 Double Unders
Rest 4min.
15min. AMRAP of core:
5 Calorie Row
5 Toes-To-Bar
5 Barbell Sit-Ups
5 Barbell Reverse Sit-Ups
5 Russian Twist (L+R=1
Bodyweight)
That core part though...
CHALK aeNESDAY,,
35min. to get as much work done
as possible. You are on your OWN
time. As soon as you finish a
section, rest 90sec. and keep
chipping away.
6 Rounds:
10/7 Cal Assault Bike
10 Incline DB Bench Press 50/25s+
Must Rest 90sec Then;
6 Rounds:
10/8 Cal Row
10 DB Deadlifts 70/50s
Must Rest 90sec. Then;
6 Rounds:
15 Wall Balls 20/14
5 DB Burpee Power Cleans 50/35s
Must Rest 90sec. Then;
For Time:
50 "A" Squats
* Once you finish everything, rest
90sec. again and then go back
through. Change Incline bench to
Floor Press if you get there
again.
* For the incline, you can use a
rogue brick or stack of plates
with the flat benches. Optimal
angle is 30-45 degress.
CHALIC
RSDAY,.,
(Teams of 2)
30min. AMRAP:
100 Double Unders (Each)
100 Calorie Row
80 Russian KB Swings 70/53
80 Sit-Ups
60 Pull-Ups
60 Russian Twists with 45/30Ib
DB
400m Run
40 Cal Assault Bike
One person works at a time. This
looks super fun! Excited for you :)
Option 1.) If you finish, you go
back to the top and start at
double unders again. More
cardio option.
Option 2.) If you finish, you go
straight to the KB Swings and cut
out the 100s. Less cardio option.
304...
Every 10min. x 3 Rounds:
400m Row
30 DB Burpee Hang Power Clean
and Press 45/30s
400m Run
30 Toes-To-Bar
Gotta pace a little so you can
hang on. if you need fo scale
ane ing, change the 30 reps to
Shoot for a fast finish time and
earn that rest break.
For the DB Burpee Hang Power
Clean and Press, you're going to
need (2) DBs. As you stand up
from the burpees, do the han:
clean on the sides of your body
and bring them to shoulder...
Now press, don't jerk them!
CHALK 31WEEK 6
Let's see how far you can get in
35min.. AMRAP:
1 Mile Run (200m intervals)
1 Mile Row (200m intervals)
1 Mile Assault Bike (.2 intervals)
100 Barbell Overhead Squats
45/35lb
Whatever you want!"Bull-ish"
2 Rounds For Time:
200 Double Unders
50 Wall Balls (30/20Ib.)
50 Toes-To-Bar
1 Mile Run
CHALK onSDAY.,
"The Big Sexy Version 2. Arms
and Abs Edition"
16min. EMOM: (4 Rounds)
Min. 1) 12/9 Cal Assault Bike
Min. 2) Max DB Skull Crushers
25/15+
Min. 3) 12/9 Cal Row
Min. 4) Max Barbell Bicep Curls
45/35lb
Rest 4min.
16min. EMOM: (4 Rounds)
Min. 1) 12/9 Cal Ski
Min. 2) Max DB Russian Twists
Min. 3) 200m Run
Min. 4) 45sec Plank Hold
* For the "Max" sections, try and
work for 40sec. so you get a
little rest.
* The weights on this are going
to be a little personal
dependent, but make sure you
can move the weight the entire
40sec. Should be pretty much
failing at the end of the time
limit.
* These movements aren't meant
to be fast today so keep
quality #1. You can go fast on
the cardio if you wanna jack
your heart rate :)
CHALIC
NESDAY,,
0-20min.
50 Back Squats 95/65
40 Russian KB Swings 53/35
30 Push-Ups
50 "A" Squats
40 Russian KB Swings 53/35
30 Push-Ups
50 Back Rack Lunges 95/65
40 Russian KB Swings 53/35
30 Push-Ups
50 "A" Squats
40 Russian KB Swings 53/35
30 Push-Ups
20-35min.
15min. AMRAP:
10 Pull-Ups
10 Calorie Bike
50 Double Unders
* Lateral Lunges are Left + Right
= 2 reps
* If you are not done with part one
at around the 18min. mark,
consider stopping to get ready
for part B.
35RSDAY,,
Teams of 2:
35min. to finish...
100 Calories
100 Push Press 75/55lbs.
100 SDHP's 75/55lbs.
80 Calories
80 Push Press 75/55lbs.
80 SDHP's 75/55lbs.
60 Calories
60 Push Press 75/55lbs.
60 SDHP's 75/55lbs.
40 Calories
40 Push Press 75/55lbs.
40 SDHP's 75/55lbs.
20 Calories
20 Push Press 75/55lbs.
20 SDHP's 75/55lbs.
* You may use ANY cardio piece
in the gym for the cardio (Row,
Ski, or Bike). Break it up
however you think will get you
to finish the fastest. | honestly
have no idea if anyone will
finish, but | think it's gunna be
a close.
* You can do 95/65\b also, if you
wanna beef it up and just get
as far as possible.
CHALIC
4...
AMRAP 7:
8 TTB
10 Cal Bike
12 Alt. DB Snatches 45/30
AMRAP 7:
12 Cal Bike
10 Wall Balls (20/14)
8 DB Power Cleans 45/30s
AMRAP 7:
8 TTB
10 Cal Row
12 Alt. DB Snatches 45/30
AMRAP 7:
12 Cal Row
10 Wall Balls (20/14)
8 DB Power Cleans 45/30s
* Read this one carefully
* REST 3min. after each section
* You should need the rest if you
go hard, Ladies may scale the
ike to 9, but the row is the
same.
36URDAY,,
In Teams of 2:
35min. running clock...
2 Rounds:
50 Cal Bike
50 Burpee Deadlifts 70/50/35s
Immediately into:
2 Rounds:
50 Cal Row
50 Burpee Box Jumps 24/20"
Immediately into:
2 Rounds:
50 Ski Erg
50 Burpee Pull-Ups
Immediately into:
200 Russian Twists with 35/20lb
DB
Break it up however you like.
Only 1 person works at a time.
Optional: Swap out the russian
twists at the end for a movement
you don't do very often. GHDs,
D-Balls, whatever gets you
excited ;)
Work until the 35min. mark if
you decide to switch things up.
LIC
37For Time:
400m run
120 Double-Unders
400m run
100 Air Squats
400m run
"80 Abmat Sit-Ups
400m run
60 American KB Swings 53/35
400m run
40 Wall Balls 20/14lb.
400m run
20 Burpee Deadlifts 70/50/35s
400m run
Time Cap: 35min.
70/50 is RX+ on the last part
CHALKWEEK 8
Alittle "Fight Gone Bad" style
workout today... Upper body
focus
5 Rounds:
‘min. of Max DB Bench Press
45/25+
Amin. of Max Meters on the
Rower
of Push Press 95/65lb.
of Pull-Ups
of Ball Slams 30/20
in. of Rest
Accessory Work
Optional Extra Credit:
1.) Weighted Planks. 1min. on x
1min. off for 3 rounds with a
45/25lb plate.
2.) A. 400m Farmer Carry
70/53/35s
3.) 100 Russian Twists with
35/25lb DB
CHALK rnNESDAY,,
EMOM x 5min.
10/7 Cal Assault Bike
From 6-11 min. try to finish...
5 Rounds:
10 Front or Back Rack Lunges
95/65
10 "A" Squats
From 12-17min.
EMOM x 5min.
12/9 Cal Row
From 18-25min. try to finish...
8 Rounds:
8 Front Squats 95/65
8 Toes-To-Bar
From 26-33min. try to finish...
100 Russian KB Swings 53/35
The first 3 sections are Smin.
The last 2 sections are 7min.
* If you can/want to, you can try a
heavier KB 70/53 for the last
part. Squeeze your butt at the
top of each rep :)
CHALIC
RSDAY,,
10min. AMRAP:
250m Row
16 DB Hang Snatches 45/30
8 Burpees
10min. AMRAP:
10 Cal Assault Bike
5 Devil Press 35/20s
8 DB Renegade Rows on each
arm 35/20s
10min. AMRAP:
50 Double Unders
8 Barbell Sit-Ups 45/35lb bar
10 Reverse Barbell Sit-Ups
Rest 3min. Between Sections
* On the Renegade rows do all 8
on one side and then all 8 on
the other. 16 total.
* Ona “reverse sit-up" you are
lying on your back with the
barbell held in the finished
bench position. Then take
knees and bring them to your
chest and bring your toes to
the ceiling while brining you
tailbone off the ground as well.
41d...
For Time:
50-40-30-20-10
Wall Balls (20/14)
Box Jumps (24/20"
American Ktlebel Swings
(53/35Ib)
* Run 400m After Each Set
This is the classic Hero WOD
called, "Morrison," but with a
400m run added in.
Time CAP: 35min.
CHALK 42WEEK 8
Sweat "SUPER Chief"
3 Rounds:
3min. AMRAP:
3 DB Power Cleans (50/35s)
6 Push-Ups
9 Air Squats
Rest 1 minute after each round.
3 Rounds:
3min. AMRAP:
3 DB Thrusters (50/35s)
6 Push-Ups
9 Sit-Ups (feet anchored in DBs)
Rest 1 minute after each round.
3 Rounds:
3min. AMRAP:
3 DB Deadlifts (70/50s)
6 Push-Ups
9 Pull-Ups
Rest 1 minute after each round.
Start where you left off on the
previous round for each AMRAP.
Stay at each station for all 3
rounds. 1min. rest after each
round. Then after round 3, rest
‘min. and go into the next
section. 36min. Total.8 Rounds:
5 Toes-To-Bar
10 Push-Ups
15 Air Squats
1 Round:
500m Row
30 Devil Press 35/20s
8 Rounds:
5 Toes-To-Bar
10 Push-Ups
15 Air Squats
1 Round:
30/20 Cal Assault Bike
30 Devil Press 35/20s
All for time! No Rest!
* 35min. Time CAP!
CHALK 45SDAY.,
(0-15min.)
5 Rounds:
10 Cal Assault Bike
10 Alt. DB Snatches 50/35
10 Cal Row
10 DB Power Cleans 50/35s
Rest 5min.
(20-35min.)
As many rounds as possible...
10 DB Push Press 50/35s+
50 Double unders
20 Russian Twists with 35/25|b
DB
10 Pull-Ups
Can you finish that first section!?
Ladies can do 7cals!
Whenever there is a (+) sign you
can go as heavy as possible for
yourself,
Russian twists are always left +
right = 1 rep.
NESDAY,,
Get as far as possible in 35min...
4 Rounds:
400m Run
20 Close Stance DB Front Squats
50/35lb.
Immediately into;
4 Rounds:
400m Run
20 DB Deadlifts 50/35s
"Manion" Style! On the DB Front
Squats, you're holding the single
DB vertical with your hands around
the bell and not the handle. Feet
are literally stuck together. There
should be no space between them.
RX+ is doable for a lot of you! use
a 70/50lb DB for the Squat and
70/50s for the Deadlifts
46RSDAY.,
Get as far as possible in
35min...
14-13-12-11-10-9-8-7-6-5-4-3-2-1
DB Floor Press 45/25s+
Cal Row
American KB Swings 53/35,
Burpees
Toes-To-bar
It's not meant to be finished,
don't worry ;) Just get as far as
you can!
oy
Every 7min. x 5 Rounds:
500m Row
60 Double Unders
30 Overhead Squats 45/35lb bar
20 Pull-Ups
Score is slowest time! Try and
stay consistent!
CHALK a7URDAY.,
“Doce Dias De Cinco De Mayo"
1 Wall Walk
200m Run
3 DB Thrusters
4 DB Lunges
5 Burpees
6 Box Jumps 24/20"
7 Wall Balls 30/20
8 Alt. DB Snatches
9 Air Squats
10 DB Power Cleans
11 Cal Assault Bike
12 Cal Ski
Complete 1, then 2,1 then 3,2,1,
and so on till you get to 12... And
then all thew way back to 1. and
you're done.
45/30 is RX
50/35 is RX+
Stands for -
"Twelve Days of Cinco De Mayo"
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The information contained in this document is solely for general educational and informational
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CHALK ¥