Strength: Deadlift (90%)
1x8 @ 65%
1x6@75%
1x4 @ 85%
1x4 @ 95%
BEGINNERS/NEWER MEMBERS: 4X8 REPS..FOCUS ON FORM...NOT WEIGHT!
DB ROW 3x10
Conditioning: "The Chief" MY FAV WORKOUT!!
5 rds: 3min Amraps 3 Power Cleans (135/95) 6 Push-ups 9 Squats
GOAL IS 3 rounds each Amrap....BUT try and get 5!!!
Rest 1 minute. Repeat for a total of 5 rounds.
Post rounds completed for each of the 5 amraps
Partner WOD: Split Reps 10 Pull ups/Ring Row 20 Push Press 30 OH Lunges 40 Back Squats 50 Weighted Sit ups
Strength: 10 min AMRAP 1 Deadlift 1 Hang Power Clean 1 Hang Squat Clean 2 Push Press Conditioning: 4 rounds 30 Dubs 20 Alt DB Snatches (50/35) 10 Wall balls 5 Chest to bar pull ups
Strength: Bench Press 1x8 @ 65% 1x8 @ 70 % 1x6 @ 80% 1x6 @ 85% Bicep curls 3 x 12 Tricep Curls 3 x 12 Conditioning: For Time 21 Power Cleans (135/95) 21 HSPU/Kneel and Press 400m Run 15 Power Cleans