The Chief
5 cycles
of 3min AMRAP
- ·
3
Power Cleans (60/40)
- ·
6
Push ups
- ·
9
Squats
Rest 1
min between rounds
Thursday, April 15, 2021
Friday 16th April 2021
Thursday 15th April 2021
Strict Pull Ups
- ·
4
Sets of 4 reps
DB Curls
- ·
4
sets of 6 reps
24-21-18-15-12-9-6
- ·
DB
Clean & Jerk
- ·
Dips
Wednesday 14th April 2021
Deadlifts
- · 5 sets of 5
4 Rounds
- ·
30
Single Arm KB Swings (15each)
- ·
20
Russian Twists
- ·
10
Front Rack (KB) Lunges
- ·
Run
400m
Monday, April 12, 2021
Tuesday 13th April 2021
Strict Press
- · 4 sets of 5
6 Rounds
- · 10 Front Squats
- · 12 Push Press
- · 14 Box Jumps
Sunday, April 11, 2021
Monday 12th April 2021
- Back Squats
- · 3 sets of 8
- AMRAP 14 mins
- · 20 DB Snatches (Alternating arms)
- · 15 Push Ups
- · 10 Toes to bar
Friday, April 9, 2021
Thursday, April 8, 2021
Friday 9th April 2021
Friday
09/04/2021
Hope
3 Rounds
- · Burpees
- · Power Snatch (35/20)
- · Box Jumps
- · Thruster (35/20)
- · Chest to Bar Pull Ups
Fight Gone
Bad format - one minute at each exercise for max reps. On the call of “rotate”,
immediately move to the next exercise. Rest 1 minute after all 5 exercise are
done.
There a are
too many variations and options to this to mentions so don’t be scared, give it
a go.
It’s been 3 years since we did it so don’t miss out.
Wednesday, April 7, 2021
Thursday 8th April 2021
Arm Bar
- ·
4
each side
KB Single
arm rows
- ·
3
sets of 8 each side
AMRAP
15mins
- ·
10
DB Shoulder to Overhead (5 each arm)
- ·
10
Overhead Lunges
- ·
Farmers
carry
Tuesday, April 6, 2021
Wednesday 7th April 2021
Back Squats
- ·
4
sets of 4 reps
5 Rounds
- ·
12
Hand Release Push Ups
- ·
12
Pistols (single leg squat – 6 each leg alt)
- ·
12
V Sits
- ·
12
Pull Ups
Monday, April 5, 2021
Tuesday 6th April 2021
Chin Ups (reverse grip)
- ·
4
sets of 8reps
21-15-9
- ·
Deadlifts
(60/40)
- ·
Burpees
- ·
Double
Unders x2 (42-30-18)
Friday, April 2, 2021
Saturday 3rd April 2021
Zeus
3 Rounds
- ·
30
Wall ball
- ·
30
Sumo Deadlift High Pulls (30/20)
- ·
30
Box Jumps
- ·
30
Push Press (30/20)
- ·
Row
30 Cals (Run 300m)
- ·
30
Push ups
- ·
10
Bodyweight Back Squats
As always
everything can be modified.
Scaled
version
3 Rounds
- ·
30
DB Thrusters
- ·
30
Sumo Deadlifts (KB)
- ·
30
Step ups
- ·
30
Push Press (DB)
- ·
Run
200m
- ·
30
Knee Push Ups
- ·
10
Goblet Squats
Reduce
reps to 20 if needed
Wednesday, March 31, 2021
Thursday 1st April 2021
Kipping Skills
Fran
21-15-9
- ·
Thrusters
(40/30)
- ·
Pull
Ups
Rest 5
mins
4 Rounds
- ·
30
Sit ups
- ·
20
Deadlifts (40/30)
- ·
10
Wall Ball
Tuesday, March 30, 2021
Wednesday 31st March 2021
DB Bench Press
- ·
4
sets of 8 reps
DB Bent
over rows
- ·
4
sets of 8 reps
AMRAP 14
mins
- · Run 40m
- · 2 Burpees
- · 10 Box Jumps
- · 10 KB Cleans (each arm)
Monday, March 29, 2021
Tuesday 30th March 2021
Deadlift
- ·
5
sets of 3 reps
4 Rounds
- ·
30
Lunges
- ·
20
KB Swings
- ·
10
Push Ups
- ·
Run
200m
Sunday, March 28, 2021
Monday 29th March 2021
Open 21.3 (variations)
- ·
15
Front Squats or Goblet Squats
- · 15 Toes to bar (knee raises) or
Crunches
- · 15 Thrusters (Bar or DB’s)
·
Rest 1 min
- · 15 Front Squats or Goblet Squats
- · 15 Pull Ups or variations (CTB,
bands, rings etc.)
- · 15 Thrusters
·
Rest 1 min
- · 15 Front Squats or Goblet Squats
- · 15 Bar Muscle Ups or rings & dips
- · 15 Thrusters
This is a variation on the Open workout. There
are other options and variations including the full experience for those
wanting to visit the pain cave.
Wednesday, March 24, 2021
Thursday 25th March 2021
Turkish Get Ups
- · 3 sets of 2 each side
AMRAP
20mins
- ·
5
Push ups
- ·
10
Sit Ups
- ·
15
Squats
Tuesday, March 23, 2021
Wednesday 24th March 2021
Strict Press
- · 4 sets of 3 reps
Weighted
Pull Ups
- · 4 sets of 3 reps
4 Rounds
- · Run 300m
- · 10 Wall Ball
- · 20 KB Swings
Friday, March 19, 2021
Saturday 20th March 2021
5 Rounds
- · 16 Sumo Deadlift High Pulls (KB)
- · 16 KB Swings
- · 16 Push Ups
- · 16 Twists
- · Skip 50
Thursday, March 18, 2021
Friday 19th March 2021
300
- ·
25
Pull Ups
- ·
50
Deadlifts (60/40)
- ·
50
Push Ups
- ·
50
Box Jumps
- ·
50
Floor Wipers (60/40)
- ·
50
KB Clean & Press (16/12)
- ·
25
Pull Ups
Wednesday, March 17, 2021
Thursday 18th March 2021
Bench Press
- ·
3
sets of 5 reps
DB Rows
- ·
3
sets of 5 each arm
3 Rounds
- ·
10
DB Presses each arm
- ·
10
Hand Release Push Ups
- ·
10
Squat Cleans (60/40)
Tuesday, March 16, 2021
Wednesday 17th March 2021
Deadlifts
- ·
3-3-3-3-3-3
4 Rounds
- ·
20
Box jumps
- ·
15
Push Press (40/30)
- ·
10
Dips
Monday, March 15, 2021
Tuesday 16th March 2021
Back
Squats
- ·
5-3-3-2-2
AMRAP
15mins
- ·
5
Pull Ups
- ·
10
Russian Twists
- ·
15
Goblet Squats
Friday, March 12, 2021
Saturday 13th March 2021
Gallagher & Mc Donald
2 Rounds
- · Run 200m
- · 16 KB Swings (24/16)
- · 16 Pull Ups
- · 16 Front Squats (50/30)
- · Run 200m
- · 14 KB Swings
- · 14 Pull Ups
- · 14 Front Squats
- · Run 200m
- · 12 KB Swings
- · 12 Pull Ups
- · 12 Front Squats
Thursday, March 11, 2021
Friday 12th March 2021
Scapula
Pull Ups
- · 4 x 5
Bent Over
Rows
- ·
4
x 8 reps
5 Rounds
- ·
12
DB snatches
- ·
12
Sit ups
- ·
12
Overhead Lunges (DB)
- ·
24
Jumping jacks
Wednesday, March 10, 2021
Thursday 11th March 2021
2 Rounds
10-8-6-4-2
- ·
KB
Deadlifts (2 KB’s)
- ·
Goblet
Squats
- ·
DB
bench Press
Not for
time
Tuesday, March 9, 2021
Wednesday 10th March 2021
Fight Gone Bad
3 Rounds
- · Wall Ball (20/14)
- · Sumo Deadlift High Pull (35/20)
- · Box Jump (24/20)
- · Push Press (35/20)
- · Row (calories)
Work for 1
minute at each station, moving immediately to the next station at the
completion of the minute (no rest). Rest for 1 minute at the completion of all
5 stations (1 round). Count total reps completed including calories on rower.
Sunday, March 7, 2021
Monday 8th March 2021
Push Press
- ·
3
sets of 8 reps
4 Rounds
- ·
Run
200m
- ·
20
Sit ups
- ·
20
Deadlifts )60/40)
Friday, March 5, 2021
Saturday 6th March 2021
Schmalls
- ·
Run
800m
- ·
50
Burpees
- ·
40
Pull Ups
- ·
30
Pistols
- ·
20
KB Swings
- ·
10
Handstand Push ups
- ·
Run
800m
Thursday, March 4, 2021
Friday 5th March 2021
4 Rounds
- ·
20
Wall ball
- ·
20
DB Snatches (alt)
- ·
20
Box Jumps
- ·
Farmers
Carry – end of drive
- ·
Run
150m
- ·
Farmers
carry – road to gym
Wednesday, March 3, 2021
Thursday 4th March 2021
Back Squats
- ·
4
sets of 3 reps
Tabata
- ·
Pull
Ups
- ·
Push
Ups
- ·
Sit
Ups
- ·
Squats
8 rounds
of each exercise for max reps each round.
1 round
is 20 secs work, 10 secs rest between rounds
Tuesday, March 2, 2021
Wednesday 3rd March 2021
Strict Pull Ups
- ·
4
sets of max reps
Kipping Skills
AMRAP 18
mins
- ·
12
Lunges
- ·
9
Dips
- ·
6
Oblique Crunches
- ·
Run
driveway
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