Our version of “Chaos” from the Games! Yes, I know there is no rep count. That’s on purpose. 😊 You will go out for your run, and when you get back your coach will have written the reps for the second movement up on the board. When the first person finishes the second movement, the coach will write up the rep count for the 3rd movement, and so on. You will not know the amount of work you are about to do! Do you go all out? Do you save some energy? Who knows?!
*Max week! If you aren’t feeling a max, go for a heavy single. If you miss a lift this week, you will have the opportunity to make it up on Friday. Keep track of your numbers, as we will be using these for the upcoming strength cycle!
10 min AMRAP
1 min cardio
10 light DB Press
5 Box Step/Jumps
5 Scap Retractions
3 Kip Swings
Take 15 min to establish
1 Rep Max Strict Press
5 American KB Swings (Rx+ 70/53) (Rx 53/35) (Fit 35/25)
3 Box Jumps (Rx+ 30/24) (Rx 24/20) (Fit plates)
1 Chest to Bar Pull-up (Rx+ Bar Muscle Up) (Fit: Pull-ups – use a band if needed)
*Deload week! Go light, work on form. Max week next week!
10 min AMRAP –200 Meter Run –5 Box Step Up/Jumps –:20sec Hang from the Bar –5 Scap Retractions –3 Kip Swing –3 T2B
:30 puppy pose
:30 lying t-stretch
3×8-10 @ 50% or less
Chipper: 200 meter Farmers Carry (53/35) 30 Box Jump Over (24/20) 10 Toes to Bar Run 400 meters 20 Box Jump Over 10 Toes to Bar Run 400 meters 10 Box Jump Over 10 Toes to Bar 200 meter Farmers Carry Goal: Sub 17 min — Cap: 20 min
**Sub a 500m Row or Ski if it’s raining
STIMULUS: Duration: Long Weight: Moderate Skill: Moderate Volume: Moderate
Midline: 2-3 Rounds for Quality 10 Paloff Press/side 10 Teapot/side :20 sec Side Plank/side