A – Deadlift / posterior chain strength 5 sets x 3 reps at 85% of 1 rep max 3 sets at 60% 1st set = 12 reps 2nd set = 15 reps 3rd set = 18 reps B – Anaerobic workout 9 min amrap 9 thrusters 50/35 12 box jumps 24″/20″ 15 toes to bar
A – Upper body strength focus EMOM 10 Mins 1st – 10 strict press 2nd – 10 strict pull ups – 2 min rest – EMOM 8 Mins 1st – 10 push press (heavier weight than strict press) 2nd – 10 kipping chest to bars B – Conditioning workout 4 rounds for time 75 double […]
A – Back squat strength 5 sets x 9 reps at 70% of 1 rep max superset between every set L1 – 10 – 15 hand stand push up L2 – 5 – 10 hand stand push up L3 – 30 second hand stand hold + 10 – 15 push ups L4 – 10 – […]
Anaerobic Leg Conditioning 5 rounds 1 min max effort rower/assault bike 1 min max effort thrusters 40/25 1 min rest *Score = total calories on rower/assault bike + thruster The Chief 5 x 3 min AMRAPs, 1 min rest after each 3 power cleans 60/40 6 push ups 9 air squats *Start the next AMRAP where […]
AMRAP Stations 4 x 8 min AMRAPs, rest 2 mins between each AMRAP 1. 20 / 15 calorie row 20 wall balls 20 kb swings 32/24 2. 10 power cleans 60/35 20 push ups 30 air squats 3 . 50 double unders 10 toes to bar 10 power snatches 40/25 4 . 20 ball slams […]
Leg Conditioning 3 sets of: 20 back rack lunges 1 gate sprint Rest 90 second between sets Upper Body Conditioning 3 sets of: Max effort chin ups Superset with Max effort HSPU Rest 90 second between sets Workout of the Day Sprint workout 3 – 6 – 9 – 12 – 15 Burpee box jumps 24″/20″ […]
Shoulder Strength Strict Press Rep scheme 15 – 10 – 7 – 5 – 3 – 1 – 1 Working up to a heavy single, 1 rep max strict press. only 2 attempts allowed on strict press Toes To Bar Conditioning Max effort set Rest 1 min Max effort set Conditioning Endurance Workout 18 min AMRAP […]
Front squats strength basis 1. 5 sets x 2 paused front squats (3 second pause at bottom) at: 1st set – 80% 2nd / 3rd set – 85% 3/4th set – 90% 2. at 95% of 1rm, perform 3 sets of 1 rep, no pause 3. at 70% of 1rm, perform max effort front squat […]
Back Squats 1. 3 x 2 at 90% of 1 rep max back squat (2 second pause at bottom of squat)2. 3 x 3 at 90% of 1 rep max back squat (no pause at bottom)3. 1 x 15 at 60% of 1 rep maxWorkout of the Day 100 Double Unders 25 Thrusters 40/25 80 […]
Cardiovascular Endurance Training In teams of 3, for 27 mins 1 athlete runs then goes to rower/asssault bike, the other partner next in line will start running when the athlete commences his/her row or assault bike, continue this for 27 mins Total score = calories accumulate Workout of the Day “Sprint Focus” 50 KB Swings […]