1.13.20

Updated: 5 days ago

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.

61 views0 comments

Recent Posts

See All

1.18.21

Ronnie's Birthday 21 minute AMRAP 32 Abmat Sit-ups 1 Squat Clean and Jerk 18 Kettlebell Swings 53#/35# 89 Double Unders Accumulate 1989 meters Row or Run (1.236 miles) during the 21 minutes Rx 115#/85

1.15.21

"Barbara" 5 rounds for time of 20 Pull-Ups 30 Push-Ups 40 Sit-Ups 50 Air Squats -3 minute rest between rounds- Score is total time to complete all 5 rounds including the rest intervals

1.14.21

A. Strength 3 sets of the following superset 8 Close Grip Bench Press @ 30X1 Tempo 8 Dual KB Gorilla Row @ 30X1 Tempo B. Conditioning Buy-in 100' Farmer Carry 53#'s/35#'s (100' = 17 mat lengths) -Then