A. Strength

Clean Grip Deadlift (no mixed grip)

6 sets of 3 reps

*build to a tough set of 3 reps

B. Conditioning

For time:

100/80 Calorie Row

100 Wall-Balls 20#/14# to 10'/9' Target

50 Abmat Sit-ups

100/80 Calorie Bike

*coaches challenge GHD Sit-Ups

Todays workout is a classic chipper that rewards the person who knows how to pace on the front end so they can push it on the back end.

It's programmed to be done as a chipper but an athlete can scale it and break it down into 5 or 10 sets to accomplish the work.

Recent Posts

See All


A. Conditioning 10 minute AMRAP 6 Pull-Ups (Challenge Strict Pull-Ups) 6 Burpees Row 12/10 Calories - rest 2 minutes - 10 minute AMRAP 9 Body Rows 9 Hand Release T Push-Ups Row 12/10 Calories


A. Conditioning Bike 25/20 Calorie Buy-In -then- 15-12-9-6 KB Snatch R 35#/26# KB Single Arm Overhead Reverse Lunge R 35#/26# KB Snatch L KB Single Arm Overhead Reverse Lunge L Russian Twist (R


A. Strength 2-3 sets of 5-4-3-2-1 Deadlift Weighted Dips or Bodyweight Dips (2x Bench Dips) -rest 3 minutes after each set- *Every Set has 15 reps of each movement. After you complete your first compl