A. Strength
Bench Press 4 sets of 8 reps Every 2 minutes
B. Conditioning
“The Chief is Dead”
5 rounds 4 minute AMRAP 3 Power Cleans 135/95 6 Push-Ups 9 Air Squats 12 Deadlifts 135/95 1 minute Rest
Start each 4-minute cycle where you left off on the previous cycle. Repeat for a total of 5 cycles. Count total rounds and reps completed.
A. Strength EMOM x 12 minutes (4 rounds each) Minute 1: 5-10 Dips (Bench Dips or for a challenge Strict Bar or Ring Dips) Minute 2: 5 Bench Press or Floor Press (Building with each set) Minute 3: 8 Su
A. Conditioning 14 minute AMRAP 5 Dual DB Push Press 12 Alternating DB Snatches 10 V-Ups or 20 Sit-Ups *coaches challenge HSPU instead of DB Push Press B. Optional Aerobic Capacity Row "Lactate Thresh
A. Conditioning 18 minute AMRAP w/Partner (split reps between partners) 200 Double Unders or 300 Singles 60 Box Jumps 24"/20" 30 Shoulder to Overhead 155#/105#