Warm-up Drills
I. Run 400m
II. 2 rounds of:
5 x Medicine Ball Cleans (40/20lbs)
10 x Push-ups (CFGS)
15 x Wall Squats
III. Mobility
Impact/Focus: Barbell Complex
Complete the following for 4-6 efforts, increasing weight each set until failure.
1 x Power Clean
1 x Hang Power Clean
1 x Front Squat
1 x Push/Split Jerk
Post loads to comments.
“Chip Ahoy”
For time
Run 400m
50 x Double-unders
40 x Wallball (20/14lbs)
30 x Burpees
20 x Overhead Walking Lunges (45/25lbs)
10 x Handstand Push-ups
Run 400m
Post times to comments.
“Clean Complex”: 125#
“Chip Ahoy” : 16:25 (SUx3/35# OHL/Window Stink Bugs)
“Clean Complex”: 125#
“Chip Ahoy” : 16:25 (SUx3/35# OHL/Window Stink Bugs)
“Clean Complex”: 3 x 95#
“Chip Ahoy”: 19:36 w/ 14# wall balls and box stink bugs
“Clean Complex”: 3 x 95#
“Chip Ahoy”: 19:36 w/ 14# wall balls and box stink bugs