Wednesday, Feb 13th
Performance Warm-up
50 slow burpees
Then
3 easy rounds of:
60 second planks
10 empty bar overhead squats (try to go narrow)
10 empty bar sumo deadlift high pulls
10 push ups
Strength
Barbell strict press 5×5 at 75% +
Performance Notes
This is a classic chipper. Hold on to each set as long as you can, and just chip your way through.
Performance
Chipper for Grenner!
Row 1000m
50 GHD situps or v ups
40 overhead squats at 135/95
30 sumo deadlift high pulls at 135/95
20 ring dips
100 foot overhead walking lunges 135/95
Scaled Performance
Chipper for Grenner!
Row 1000m
50 GHD situps or v ups
40 overhead squats at 95/65
30 sumo deadlift high pulls at 95/65
20 banded/assisted ring dips
100 foot overhead walking lunges 95/65
——
Fitness Notes
This is a classic chipper. Hold on to each set as long as you can, and just chip your way through.
Fitness Warm-up
50 slow burpees
Then
3 easy rounds of:
60 second planks
20 air squats
10 push ups
Fitness (bodyweight)
Chipper for Grenner!
Run 800m/row 1000m
50 v ups
40 pistol squats
3 minutes of wall sits
20 bench dips
200 feet of walking lunges
Scaled Fitness
Chipper for Grenner!
Run 800m/row 1000m
50 sit ups
40 jumping squats
2 minutes of wall sits
20 bench dips
100 feet of walking lunges
——
Kettlebell/Dumbbell
Chipper for Grenner!
Run 800m
50 v ups
40 overhead squats at 70/53 (20 each arm)
30 sumo deadlift high pulls (20 each arm)
20 shoulder to overhead (10 each arm)
100 foot overhead walking lunges (50ft each arm)