Warm Up:
Set 1 | 2:00
10 alternating spiderman stretch
10 standing toe touch and reach for the sky
10 plank to down dog (no push-up)
Set 2 | 2:00
10 air squats
10 good morning + jump
10 alternating reach throughs in plank
Set 3 | 2:00
:30 air squats
:30 push-ups
:30 double knee tuck in plank
:30 push-ups
Skill Work:
On a 6:00 running clock:
Squat therapy
– Layer in a new point of performance every 1:00.
– Ask athletes to perform reps on your cue.
BENCHMARK WOD: THE CHIEF
5 rounds of AMRAP 3:
3 power cleans (95/135 lb)
6 push-ups
9 air squats
– Rest 1:00 between rounds.
Intermediate:
5 rounds of AMRAP 3:
3 power cleans (75/115 lb)
6 push-ups
9 air squats
– Rest 1:00 between rounds.
Beginner:
5 rounds of AMRAP 3:
3 power cleans (65/95 lb)
6 elevated push-ups
9 air squats
– Rest 1:00 between rounds.
Home Workout:
5 rounds of AMRAP 3:
3 DB power cleans (35/50 lb)
6 push-ups
9 air squats
– Rest 1:00 between rounds.
– Use two DBs.
Partner Option:
5 rounds of AMRAP 3 with a partner:
3 power cleans (95/135 lb)
6 push-ups
9 air squats
– Rest 1:00 between rounds.
– One partner completes rounds of the AMRAP while the other runs 400-m. When the runner comes back in, they switch, accumulating a running total of combined rounds of the AMRAP until time elapses at 19:00.
Movement scaling options:
Power clean: Load, hang power clean, KB swing
Pushup: Push-ups from knees, push-ups from a box or bench, floor press
Air squat: Squat to a box or bench
Cool down:
Accumulate:
2:00 Reach, roll, and lift