8.21.17 – 8.26.17

Monday: 8.21.17


3-3-3x Deadlift
In 15 minutes or less, build up to three heavy sets of three reps.  Use the same weight for all three sets.


4 Rounds for total reps of:
0:30 Max cals on rower (1 calorie = 1 rep)
0:30 Rest

0:30 Max double unders (10 double unders = 1 rep)
0:30 Rest

0:30 Max pull ups (1 pull ups = 1 rep)
0:30 Rest

Tuesday: 8.22.17


In 5 Minutes:
5* Rounds of “The Chief”
3x Power cleans 135/85#
6x Push ups
9x Air squats
-Then, with remaining time-
Max cals on air bike

Rest exactly 5 minutes between rounds and repeat for a total of 3 rounds.  Record total calories across all three rounds, weight on the bar, push up/squat scaling, and total “Chief” rounds performed per 5 minute round.

*During the first round, you must finish your “Chief” rounds in 3:30 or less (this comes to about 42 seconds per round of “The Chief” if you’re going for the RX of 5 rounds).  Drop the number of rounds down as needed to finish within 3:30 (for the first round only).  You’re going to get tired as the workout goes on and we’d hate for you not to have adequate time on the bike.

Wednesday: 8.23.17


5x Back squat
In 12 minutes or less, build to a heavy set of 5.


7 Minute amrap with a partner of:
Station 1: 5x Plate facing burpee jump over 2 stacked 45 pound hi-temp plates (without making contact with plates)
Station 2: 5x Dumbbell thrusters on right arm 50/35# + 5x Dumbbell thrusters on left arm 50/35#

Both partners work at the same time and switch stations when both partners have completed the work.  Score is total thrusters for the pair throughout the entire 7 minutes.

Thursday: 8.24.17


On the minute for 10 minutes (5 rounds of each):
Even minutes: 6-8x Strict ring pull ups
Odd minutes: Accumulate 20-40 seconds in tuck hold variation on parallettes


4 Rounds for time of:
10x Toes to bar
10x Hang power snatch 95/65#
10x Box jump 30/24″ (two foot takeoff and landing for RX)

On the box jumps today it’s preferable to lower the height and still use a two footed takeoff and landing, rather than to perform high step ups.

Friday: 8.25.17


Each round for time:
5x Rope climbs 15′
5x Power cleans 185/125#
5x Front squats 185/125#

Rest at least 6 minutes, then

4x Rope climbs 15′
4x Power cleans 185/125#
4x Front squats 185/125#

Rest at least 6 minutes, then

3x Rope climbs 15′
3x Power cleans 185/125#
3x Front squats 185/125#

Saturday: 8.26.17


30-20-10 Reps of:
American kettlebell swings 55/35#
Box jump overs 24/20″

Directly into,

15-10-5 Reps of:
Burpee pull ups (bar at least 6″ out of reach for RX)
Shoulder to overhead 135/85#

Modify reps and movements as needed.