February 1, 2018

Rest Day!

Conditioning: AMRAP x 20:00
15 Box Jumps
15 DB Shoulder to Overhead 35/20
15 Calorie Row

3 Squat Total (Work up to 1RM of each lift)
Overhead Squat
Front Squat
Back Squat
(1RM of each lift)
*Score is combined weight
The Chief is Dead (5 Rounds for reps)
“The Chief is Dead”
AMRAP in 4 minutes
3 Power Cleans
6 Push Ups
9 Air Squats
12 Deadlifts
Rx 135/95 Rx+185/135
*1 Minute rest, then repeat for 5 total rounds.
Metcon (AMRAP – Rounds and Reps)
Death by Stone/Bag/Any Object, Ground to Shoulder
1 rep in first minute
2 reps in second minute
3 reps in third minute, continue this pattern until you cannot complete all reps for that minute. You choose Stone, Sandbag or any other object. Lift from ground to shoulder. Post load/object in comments.

LSD (Distance)
Long slow distance:
Run, row or bike for 30 minutes at 70%
30 Minute run, row or bike at 70%. This should be a conversational pace for the entire time. Grab a friend go! For running, take a watch or phone and run 15 minutes out, then turn around and head back. YOU SHOULD NOT BE BREATHING HARD AND SHOULD BE ABLE TO TALK FOR THE ENTIRE 30 MINUTES!!!

3 sets of 12-15

Goblet Squats to Reverse Lunge, Right & Left
Push Ups

Single Leg RDL R & L
DB Pullovers

Lateral walks with Band
DB Shoulder Press, neutral grip, seated

Plank climbers
Dead Bug

Jerk from Split
(Behind the Neck) 30% for 2, 40% for 2, 50% for 2, 60% for 2
High Hang Clean + Front Squat + Jerk (Max; -15% for 2×1)
Above the knee
Strict Press (3-3-3-3-3)
Increasing weight