Public Whiteboard

Components

The Chief

Weighted Pull-ups

Settings

Workout

Over When It's Over

Warm-up

Crossover Symmetry Activation

Then...

Banded Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats

Then...

2 Sets:
1 Minute Row
10 Wall Angels
5 tempo air squats (2 sec down/fast up)
5 Inch Worms (sumo stance)

Class Barbell Warmup:

2 Sets (Unbroken w/Empty Bar)
5 Clean Grip Deadlifts
5 Muscle Cleans
5 Hang Clean
5 Power Cleans

Metcon

The Chief (AMRAP - Rounds and Reps)

Max rounds in 3 minutes of:
3 Power Cleans, 135/95
6 Push-Ups
9 Squats
Rest 1-minute
Repeat for a total of 5 cycles

*Do NOT pick up where you leave off each cycle. Start from the beginning each time.

TARGET SCORE
Target number of Reps each set: 75+

STIMULUS and GOALS
Today’s workout is a benchmark workout.

Stimulus should be quick, fast work periods and you should utilize the 1:00 rest between rounds to recover as much as possible

WORKOUT STRATEGY & FLOW
Power Cleans: Loading should be light/moderate to moderate. Athletes should be able to touch and go barbell for at least the 4-5 sets of each amrap.

Doing singles is only encouraged if you are making a very quick transition between all movements. Singles should not be done due to loading being too heavy. Percentage should be under 60% of one rep power clean max.

Pushups: Pushups should also be done unbroken for at least 3-4 sets each amrap. Try to avoid quick singles as long as possible.

Air Squats should be non-stop and make sure you reach below parallel and show full extension at the top.

Move at a steady and controlled pace to keeps legs from blowing up and a high heart rate at bay.

Rest 1 minute between sets -

***Always restart back to power cleans for each amrap***

Extra Credit

Weighted Pull-ups (Heavy 4... then...4 x 12)