Category Archives: chipper

Wednesday the 26th

I.
3 Rounds (NFT)
35s Front Rack Hold
10 Hip Circle Squats
10 Hurdlers

II.
Box Squat
6×4 @ 80%+

III.
20 Overhead Squats 140/105/85#
100m Run
15 Overhead Squats
200m Run
10 Overhead Squats
300m Run
5 Overhead Squats
400m Run

IV.
5 Rounds
100m Farmer’s Carry (Heavy)
Rest :60

V. 3 Rounds (NFT)
7 Floor Hip Extensions
10 DB Rows

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Filed under 3 Rounds, accessory work, chipper, crossfit, fitness, strength & conditioning, WOD

Friday the 20th

I.
3 Rounds (NFT)
35s HS Hold
10 Scorpions
14 Ring Rows
 
II.
Sumo Deadlift
5×4 (Heavy)
No Bounce
 
III.
20 Hang Power Cleans 135/115/85#
10 Burpee Muscle Ups
15 Hang Power Cleans
8 Burpee Muscle Ups
10 Hang Power Cleans
6 Burpee Muscle Ups
 
IV.
3 Rounds
12 Alternating Pistols
12 Thrusters 100/70#
Run 400m
Rest 3:00
 
V.
4 Rounds (NFT)
25′ Single Arm Overhead Walking Lunge Steps
10 GHRs
7 Evil Wheels

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Filed under 3 Rounds, amrap, chipper, crossfit, fitness, Power Lifting, strength & conditioning, WOD

Thursday the 19th

I.
3 Rounds (NFT)
7 Tall Jerks
30 DUs
10 Kipping Ring Dips

II.
Six Sets
3 Clean + 1 Split Jerk (70%+)

III.
Row 32 Calories
20 Back Squats 205/165/135#
Row 24 Calories
15 Back Squats
Row 16 Calories
10 Back Squats

IV.
4 Rounds
100m Run
10 Snatch 135/115/95#
Rest :60

V.
3 Rounds (NFT)
30s Dead Hang from Pull Up Bar
5 Stand-ups (25#)
30s Paralette/Box L Hold

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Filed under 3 Rounds, accessory work, chipper, crossfit, fitness, metcon, Olympic Weightlifting, strength & conditioning, WOD

Friday the 14th

I. 3 Rounds (NFT)
8 Broad Jumps
10 Hurdlers
6 Strict Narrow Grip Chin-ups

II.
Sumo Deadlift
10×3 @ 65% of 3RM
Speed Work
No Bounce

III.
“Pennies 2.0”
12 Muscle Ups
12 Hang Squat Cleans 225/155#
Run 800m
12 Muscle Ups
12 Hang Squat Cleans
Run 800m
12 Muscle Ups
12 Hang Squat Cleans

IV.
AMRAP (12)
50 Double Unders
15 Toes to Bar
30 Double Unders
10 Toes to Bar
Rest :60

V.
4 Rounds (NFT)
ME Waiters Walk (Medium)-Switch Hands Each Round
10 CrossOvers
5 Floor BB Hip Extensions

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Filed under 3 Rounds, accessory work, amrap, benchmark, chipper, crossfit, Olympic Weightlifting, Power Lifting, strength & conditioning, WOD

Thursday the 13th

I.
3 Rounds (NFT)
10 Dislocates
100m MedBall Run
7 Strict Pull Ups

II.
1 Power Clean + 1 Push Jerk
5×5 @ 75%+
Complete Reps in Singles
Rest :60 to 2 Mins in between sets.

III.
35 Wallballs 30/20#
35 Calories Row
35 Power Snatch 75/55#

IV.
3 Rounds
10 Dumbbell Push Jerk 50/35#
2 Pegboard Climbs/2 Legless rope climb
10 Dumbbell Push Jerk
Rest 2:00

V.
3 Rounds (NFT)
10 Axle Bar Deadlift-Double Overhand Grip (AHAP)
10 GHRs
10 Evil Wheels

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Filed under 3 Rounds, accessory work, chipper, crossfit, Olympic Weightlifting, strength & conditioning, WOD