Monday 171113

For time:

800 Meter Run
6 Rounds “The Chief”
400 Meter Run
4 Rounds “The Chief”
200 Meter Run
2 Rounds “The Chief”

*The Chief:
3 Power cleans
6 Push-ups
9 Squats

62/44

Saturday 171111

Teams of 2
AMRAP 20:
200m run
12/9 Calorie Row
9 Pull-ups

Partners complete full rounds before switching. 

Friday 171110

Deadlift – Get a new PR! (time cap 15 minutes)

Then

10-1-10

Burpees/Snatch 44/34

 

Thursday 171109

AMRAP 20:
15 Toes to Bar
12 Dumbbell Reverse Lunges 20/16
9 Dumbbell Clean and Jerks 20/16

WEDNESDAY 171108

Bench Press – Get a new PR! (time cap 15 minutes)

Then

4 Rounds

400m Run

work:rest ratio 1:1

Tuesday 171107

Clean: 
Build to Heavy Set of 3 (time cap 15 minutes)
Then

3 Rounds:
30 Hang Power Cleans 52/38
30 Wall Balls 9/6
30 Doubleunders

 

Monday 171106

Back Squat – Get a new 1RM PR! (20 minutes time cap)

Then

Rowing:

400/800/1600/800/400m

work:rest ratio 1:1