Chipper

Tags:

Conditioning

For Time

  • 100 Cal Row
  • 80 Weighted box Step-ups (35/25)
  • 60 KB/DB Shoulder-to-overhead (35s/25s)
  • 40 Cal Ski Erg
  • 20 Deadlifts (225/155)

Death by Assault Bike

  • Start at 2 cal and every minute raise by 2 minutes until you cannot complete the cals.

Run 2.5 miles

Tags:

Objectives of Today’s Training

  • Muscle Endurance
  • Mental Fortitude

Workout-1

9 x 1 Increasing Weight

Curtis P with a Jerk

What is a Curtis P

  • Squat Clean
  • 2 front-rack lunges
  • 1 Jerk

Workout -2

For Time

  • 2k Bike
  • 50 bear hug squats (50/30)
  • 40 burpees
  • 30 pull-ups
  • 20 weighted step-ups (20″) (50/30)
  • 10 wall balls (50/30)
  • 1k row

Warm-Up

Tabata

  • Med-Ball Jumping Clusters (20/14)

Metcon

Chipper for Time

  • 100 Cal Row
  • 80 Box Step-ups (20″)
  • 60 Wallballs (20/14)
  • 40 1 Arm KB Snatches (53/35) (20 ea. arm)
  • 20 Pull-ups
  • 10 2 Arm KB Z-Presses (53/35)

Warm-up

9 min ALT EMOM

  • 12 Wallballs (20/14)
  • 12 1-arm Dumbbell Snatches (35/20)
  • 10 Burpees

Strength

10 min EMOM

Perform as a complex

  • 1 Power Clean
  • 1 Hang Squat Clean
  • 1 Jerk

Build to heavy.

Metcon

1 Round Chipper For Time

  • 50/35 cal (bike, rower, ski-erg)
  • 50 Weighted Box Step-ups (50/30)
  • 40/28 cal
  • 40 Weighted Box Step-ups
  • 30/21 cal
  • 30 Weighted Box Step-ups
  • 20/14 cal
  • 20 Weighted Box Step-ups
  • 10/7 cal
  • 10 Weighted Box Step-ups

Every 3:00 minutes do 5 pull-ups or toes-to-bar

Commentary

We capped the metcon at 21 minutes, because of time limitations. I only completed the second round, and only a few made it through the third round. It was tough.

Warm-up

1 round

  • 15 cal (Assault Bike, Rower, Runner, Ski-erg)
  • 15 Sit-ups
  • 15 Good Mornings (45/35)

Strength

9 rounds

Perform as a complex

  • 1 Craig Special + Jerk (increase weight each round)
    • 1 Hang Squat Clean
    • 1 Squat Clean
    • 1 Jerk
  • 5 Single-Leg Box Squats (each leg)

Metcon

1 Round Chipper For Time

  • 50 Z-Presses (95/65)
  • 40 Cal (Assault Bike, Rower, Runner, Ski-Erg)
  • 30 Burpee Pull-ups
  • 20 Clapping Pushups
  • 10 Deadlifts (315/215)

Tags:

Workout

  • Run 1.5 miles
  • 100 Tire Flips
  • 100 Slam Balls (50lb)
  • 100 Sit-ups
  • 100 Air Squats
  • Run 1.5 miles