WOD
AMRAP 20:
1 Round of “The Chief”
200 Meter Run
2 Rounds of “The Chief”
200 Meter Run
3 Rounds of “The Chief”
200 Meter Run
…
[Continue to Add 1 Round of “The Chief”]
1 Round of “The Chief”:
3 Power Cleans 95/135M-75/105
6 Push-ups
9 Air Squats
GENERAL WARM-UP
2 Rounds
30 Seconds
Active Spidermans
Shoulder Taps
Single Leg Glute Bridges (30 Seconds Each Side)
Tempo Air Squats (3 Seconds Down)
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Down Dog: 1 Minute
Chest Stretch on Floor: 1 Minute
WORKOUT VARIATIONS
HOME GYM
AMRAP 20:
1 Round of “Dumbbell Chief” 35/50 M25/40
200 Meter Run
2 Rounds of “Dumbbell Chief”
200 Meter Run
3 Rounds of “Dumbbell Chief”
200 Meter Run
…
[Continue to Add 1 Round of “Dumbbell Chief”]
1 Round of Dumbbell Chief:
3 Double Dumbbell Power Cleans
6 Push-ups
9 Air Squats
MODIFICATIONS
200 METER RUN
- 250 Meter Row
- 500 Meter Bike Erg
- 200 Meter Ski Erg
- 12/9 Calorie Assault or Echo Bike
- 20/14 Calorie Schwinn Bike
- 150 Meter Trueform or Air Runner
- 15 Shuttle Runs [10 Meters]
PUSH-UPS
- Reduce Reps
- Hands Elevated (Box or Bench)
- Knee Push-ups
POWER CLEANS
- Double Dumbbell Power Cleans
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MONDAY
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5 & 6PM
TUESDAY
CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5 & 6PM
WEDNESDAY
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5 & 6PM
THURSDAY
CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 6PM
FRIDAY
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
SATURDAY
CONCRETE JUNGLE GYM- 8 & 9AM
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