Warm-up

Run 3 x 1M, rest 5:00, hold all 1M splits within 5-7 seconds

W.O.D.

6 rounds for time of:
Sprint 100 Meters
10 Knees To Elbows
Sprint 100 Meters
10 One Armed Dumbbell/Kettlebell Ground to Overhead!

Mobility

Warm-up

2 rounds of:
200m Row
21 Toes-to-bar

Strength

Three sets of:
Deadlift x 8  reps
Rest 45 seconds
Push-Ups x 15 reps
Rest 45 seconds
Alternating Reverse Dumbbell Lunges x 10 steps per leg
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds

W.O.D.

For time:
Row 1000 Meters
50 Kettlebell Swings (55/35)
Run 800 Meters

Mobility

Warm-up

• 20 Front Leg Swings on Right Leg
• 20 Front Leg Swings on Left Leg
• 20 Side Leg Swings on Right Leg
• 20 Side Leg Swings on Left Leg
• 20 Back Leg Swings on Right Leg
• 20 Back Leg Swings on Left Leg

W.O.D.

Complete 3 rounds:

Each round consists of 3 cycles of the following:

2 Front Squats - 80% of 1 RM (from the floor- NO RACKS)
10 Balls Slams - 40lbs/20lbs
1 Rope Climb - 15 feet

Rest 2 minutes betweeen rounds.

Mobility

Warm-up

Three sets of:
Turkish Get-Ups x 2 reps each arm
Rest 60 seconds

Strength

As many rounds as possible in 12 minutes of:

One rounds consists of:

1 Push Press @ 90% of 1 RM Press
1 Strict Pull Up
1 Push Press @ 90% of 1 RM Press
3 Strict Pull Ups
1 Push Press @ 90% of 1 RM Press
5 Strict Pull Ups

W.O.D.

Tabata Burpee Box-Jump Overs(24/18)!-Sub Parallelette jump overs!

Mobility

Warm-up

Strength

2 sets of:
Back Squat
x 5 reps @ 70%
x 3 reps @ 80%
x 1 rep @ 90%
x 10 reps @ 75%
Rest 2 minutes between sets

W.O.D.

Run: 3 x 800m TT, work:rest 1:2

OR

Ruck 2 x 1 Mile with 45#/25#Plate/Something  with 3:00 rest @ fastest possible pace- every time you set down the object do 5 ground to overhead

with the object.

Mobility

Workout will be 3 person team, you must complete the following:
805 Single unders
100 pull ups
200 push ups
300 squats
200 sit ups
100 kettle bell swings (55/35)
TOTAL REPS = 1705, Chad's badge number
During workout, you can have one person working on double unders, one person working on body-weight/KB movements, and one resting (these can rotate as needed). Once all 805 Single Unders are completed, 2 people can work on body weight/KB movements. Bodyweight/KB movements must be completed in order before you move on to next movement, so finish 100 pull ups, then move on to push ups, etc. A scaled version of workout will be available too! Bring your favorite jump rope!

Warm-up

For TIME

• Jump Rope Double Unders
• Hollow Rock

Strength

Complete the heaviest set possible:

This is a combination lift of four movements that make up one rep:

1. Deadlift from floor to knee height, return bar to floor.
2. Deadlift from floor to hip height, return bar to the knee height.
3. High Pull from knee height to full extension, return bar to the floor.
4. Power Clean

Perform 3 reps per set.

*Work up to the heaviest set of 3 reps possible.

W.O.D.

Complete as many rounds and reps as possible in 12 minutes of:
24/16 kg Kettlebell Swings x 15 reps
Wall Ball Shots x 10 reps
100 Meter Run

Mobility

Warm-up

For QUALITY

• Max reps Strict Bar Pull Up
• Max reps Strict Dip
• Max reps Toes to Bar from L Hang

Strength

12, 9, 6, 3 reps of:

Bench Press @ body weight
Handstand Push Ups

W.O.D.

Three Rounds, of:
Burpees x 10 reps
(work on speed and efficiency)
Run 400 Meters

Mobility

Warm-up

• Handstand Walk

W.O.D.

"The Chief"

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

Mobility