AMRAP 3: "The Chief."

Front Squat

Athletes will have 12 minutes to complete the following:

3 x 6 @ 73% or RPE 5

*This is a new cycle and we will be building to some heavy numbers in the coming weeks so take this time to focus on position and technique!!
 

WOD

“The Chief”
3-minute AMRAP:


3 Power cleans (135/95)
6 HR Push ups
9 Air squats

Complete 5 cycle with 1 minute rest between intervals

*19 minute time cap!!


3RFT: Calories + Thrusters

Hang Snatch EMOM:

Athletes will have 5 minutes to build to their starting weight of 70%. Our recommendation today is ~70% or an RPE of 5.

- then -

Athletes will have a 9-minute EMOM where they will complete 1 rep every minute on the minute.

*Athletes may increase weight by 5 or 10# at the 3 and 6 minute mark. DO NOT MAX OUT!!

WOD

3 Rounds For Time:

9 Calories Row/Bike @ Max Effort!! ** 
9 Thrusters (75/55)***

- REST 4 to 5 MINUTES -

3 Rounds For Time

9 Calorie Row/Bike @ Max Effort!! ** 
9 Thrusters (75/55) ***

*20 minute time cap!!

**Athletes will use both the rowers and the assault bikes this week. They may choose which order they they implement them, but they must use them both!!


AMRAP 13: TTB, Box Jump Overs, DB Push Jerks

Back Squat

Athletes will have 12 minutes to complete the following: 

3 x 6 @ 73% or RPE 5

*This is a new cycle and we will be building to some heavy numbers in the coming weeks so take this time to focus on position and technique!!

WOD

13-minute AMRAP**

6 Toes to bar
9 Box jump overs (24/20”)
12 DB Push jerks @ moderate

- Rest :45 -

** Athletes should focus on higher intensity efforts and use the rest time to focus on bringing down their HR


Every 4 for 20: Cleans + Running + Burpees

WOD

On a Running clock:

From 0:00 to 4:00 complete:

9 Full cleans @ light ** 
200 meter run
9 Burpees

From 4:00 to 8:00 complete:

7 Full cleans @ moderate ** 
200 meter run
9 Burpees

From 8:00 to 12:00 complete:

5 Full cleans @ moderate+ ** 
200 meter run
9 Burpees

From 12:00 to 16:00 complete:

3 Full cleans @ moderate++ ** 
200 meter run
9 Burpees

From 16:00 to 20:00 complete:

1 Full clean @ heavy ** 
200 meter run
9 Burpees

** Our recommendation would be that the cleans start at an RPE 5 and end ~RPE 9. The focus today is for each round to take roughly 2:30 to 3:00. Athletes should gauge their weights on their ability to stay within that time frame, not a particular weight or % they would like to hit!


EMOM 14: Air Squats + Bench Press

Strict Dips

Athletes will have 12 minutes to complete the following:

4 x 6 @ BW or light

*Athletes may use a light weight if their strength and technique allows, however they should focus on control and locking out at the top

WOD

Every minute on the minute for 14 minutes, alternate between the following: 

MINUTE 1: :45 max Air squats
MINUTE 2: 3 Bench Press @ moderate