Chard
Workout
Chard (Time)
– RX –
3 Rounds For Time:
600m Run
20 DB Front Rack Lunges (50/35#)
20 KB Sumo Deadlift High Pulls (70/53#)
3 Rounds For Time:
600m Run
20 DB Front Rack Lunges (50/35#)
20 KB Sumo Deadlift High Pulls (70/53#)
– LEVEL 2 –
3 Rounds For Time:
600m Run
20 DB Front Rack Lunges (35/25#)
40 KB Sumo Deadlift High Pulls (53/35#)
– LEVEL 1 –
3 Rounds For Time:
300m Run
20 DB Front Rack Lunges (25/20#)
40 KB Sumo Deadlift High Pulls (35/26#)
Accessory
Metcon
3 Sets:
:20 Assisted Single-Leg Squat Hold / Leg
:20 Assisted Single-Leg Squat Hold / Leg
Stretching
Metcon
3 Sets:
:30 Press Up Hold
:30 Quad Stretch / Leg
:30 Press Up Hold
:30 Quad Stretch / Leg
Extra Work
Metcon
– STRENGTH 1 –
5 Sets:
15 Strict Ring Dips
15 Sphinx Push-ups
– Rest 2:00 between rounds
5 Sets:
15 Strict Ring Dips
15 Sphinx Push-ups
– Rest 2:00 between rounds
Metcon (Weight)
– STRENGTH 2 –
For Load:
1 Squat Clean + 3 Front Squats
2 Squat Cleans + 2 Front Squats
2 Squat Cleans + 2 Front Squats
2 Squat Cleans + 2 Front Squats
3 Squat Cleans + 1 Front Squats
3 Squat Cleans + 1 Front Squats
3 Squat Cleans + 1 Front Squat
4 Squat Cleans
For Load:
1 Squat Clean + 3 Front Squats
2 Squat Cleans + 2 Front Squats
2 Squat Cleans + 2 Front Squats
2 Squat Cleans + 2 Front Squats
3 Squat Cleans + 1 Front Squats
3 Squat Cleans + 1 Front Squats
3 Squat Cleans + 1 Front Squat
4 Squat Cleans
– Rest 1:30 between sets.
– Use 60-70% of your 1-rep max clean.
Metcon (Distance)
– ENGINE 1 –
5 Rounds for Distance:
3:20 Row, Bike, or Ski
– Rest :40 between rounds
5 Rounds for Distance:
3:20 Row, Bike, or Ski
– Rest :40 between rounds
Metcon
– SKILL 1 –
On a 10:00 Clock:
Handstand Walk Practice
On a 10:00 Clock:
Handstand Walk Practice