Strength & Conditioning:
0-8min.
Row 2,000m Meters (Switch every 250m)
8-16min. (“The Ladder”)
10 Power Clean and Jerks 135/95
10 Power Clean and Jerks 155/105
10 Power Clean and Jerks 175/115
… Keep Adding 20/10lbs for 8min. Straight…
19-27min.
Row 2,000m Meters (Switch every 250m)
27-35min. (“Butts & Gutts”)
10 Front or Back Squats 135/95
20 Toes-To-Bar
10 Front or Back Squats 155/105
20 Toes-To-Bar
10 Front or Back Squats 175/115
… And so on… Front Squats are always 10 reps adding 20/10lb. and the TTB are always 20.
Bodywork:
“Chief” Bodyweight Edition!
3min. AMRAP:
3 Up Downs
6 Crossbody Toes Taps
9 Air Squats (every other round, do 9 Glute Bridges)
Rest 1min. x 5 Rounds (20min. Total)
Crossbody Toes Taps are L + R = 1 Rep
Up Down Demo:
https://www.youtube.com/watch?v=pUzd9bwrrZM
Crossbody Toes Taps:
https://www.youtube.com/watch?v=4TcAE2UHFBM
Glute Bridges:
https://www.youtube.com/watch?v=CGV3c-X53Bg
Sweat:
Hero Wod “Bradley” Style
20 rounds:
10 Cal Assault Bike Sprint
5 pull-ups
10 Cal Assault Bike Sprint
5 burpees
*You do a round, I do a round style
*You only get to rest as long as it takes your partner to do a round!
*Can you finish all 20 rounds in 35min!?
35 min time cap!
Da Daily D:
For Time:
400m Farmer Carry with (2) 45/30lb. DBs
Immediately into;
7 rounds of:
10 Toes-To-Bar
10 Sit-Ups (Feet Anchored in DBs)
10 Push-Ups
Immediately into;
400m Farmer Carry with (2) 45/30lb. DBs
NOTICE there is a 3min. Rest After the first 2 sections. Each section is 8min. Any time left over on the row sections are rest.
Hit the rows hard today!
How far can you get on the clean and jerk ladder!?
How far can you get on the butts and gutts ladder!?