A. GENERAL (5:00)5:00 Coaches SaysMembers do Jumping Jacks and every so often you'll call reps of:- Burpees- Down dog + Toe Tap- Air Squats- Push ups- Etc
B1.SPECIFIC (6:00)Bench Press- 5 Bench Press, Empty Bar- 4 Bench Press, Light, control eccentric- 3 Bench Press, Slightly Heavier---Begin 10:00 Clock
B2.SPECIFIC (6:00)Power Clean- 3 Clean Grip Deadlifts @ Light Weight- 3 Muscle Cleans @ Light Weight- 3 Power Cleans @ Light Weight- 3 Power Cleans @ Workout Weight
---Practice Round3 Power Cleans6 Push ups / Modification9 Air Squats
8:00 to Work up to a Heavy set of 2
Score: WeightTime Cap: 10:00Kilograms: N/A
Scaling OptionsBeginnerTake 10:00 to complete 5 sets of 2 Reps, Moderate to light load.
IntermediateAs written
Fitness8:00 Amrap4 Bench Press, Light8 Bent Over Plate Row
“The Chief”AMRAP 3:00 x 53 Power Cleans @ 135/95 lbs6 Push Ups9 Air Squats
Rest 1:00 Between AMRAPs
Score: Total Rounds + RepsTime Cap: 19:00KG: 60/43, Beg: Light, Int: 52/35
Scaling OptionsBeginner3 Power Cleans @ light5 Hand Elevated Pushups7 Air Squats
Intermediate3 Power Cleans @ 115/75 lbs4 Pushups9 Air Squats
3-4 Sets, Rest as needed15 Seated Band Row10/10 Side Plank Knee touch
Goal: Upper Bsck & Core Accessory