Chas Makk

021719

RECOVERY WORKOUT 4 ROUNDS FOR QUALITY 1 Minute of Quality Reps at Each Station 1 min row/ 1 min banded jog 1 min Step-Ups 24/20″ 1 min Double DB Deadlift 50/35# 1 min Alt. Single Leg V-UP 1 min Wall… Read more »

021519

PARTNER STRENGTH 12 mins to build to a 10rm Thruster *Work in Teams of 2. Score is the combined total weight for both successful lifts. PARTNER WOD Teams of 2… AMRAP 15 5 Strict Press 35/ 25kg 10 Thrusters 15… Read more »

021418

5 SETS 200m Run 1 min Plank 30s Bar Hang 30s Hollow Hold 10 L. Arm Russian KB Swing (53/35)|(35/26) 10 R. Arm Russian KB Swing -Rest 1 min- *For the static holds, accumulate as much time in the position… Read more »

021319

Strength/ Skill: 12 mins to build to Moderate-Heavy Set of 5 Power Snatch AMRAP 10 2-4-6-8-10…etc Power Snatch 40/ 25# *After every set perform 20 Double unders* Accessory: 3 SETS 20 L. Leg Hip Thrusts 20 R. Leg Hip Thrusts… Read more »

021219

EMOM 16 MIN 1 — 45s max Cal row MIN 2 — 10 DB Push Press 50/35# + 6 Up-Downs MIN 3 — 10 DB Suitcase Lunges + 6 Up-Downs MIN 4 — Rest RECOVERY Shoulder distraction- 1 min per… Read more »

021118

Strength EMOM 10: 3 Front Squats (moderate-heavy) *Build in weight for first 5 minutes, then hold across for the remaining 5 minutes 3 ROUNDS FOR TIME 9 Double DB front squats 50/ 35 12 Pull-ups 15 Box Jumps (24/20) RECOVERY:… Read more »

021019

Strength/Skill 4 ROUNDS FOR QUALITY 6/6 Single Arm DB Bent Over Rows 6/6 Single Arm Standing Arnold Presses 3 SETS 12 DB Snatches :30 Rest 15 Box Jump Overs :30 Rest 200m Run* :30 Rest *Increase pace each set Recovery:… Read more »

020819

Strength/Skill 12 mins to build to a moderate-heavy set of 3 Power Clean & Jerk “GRACE” FOR TIME 30 Clean & Jerks (135,95)|(95,65) Recovery: kB lat smash- 90s per side Child’s pose lat stretch- 90s per side

020719

Strength/Skill/ EXTENDED WARM-UP 3 SETS 1 Snatch Deadlift 2 Hang Power Snatch + 1 OHS 1 Hang Squat Snatch *Keep loading light and manageable for all 3 Sets, perfect mechanics EMOM x 15 MINUTES MIN 1 — 7 Hang Squat… Read more »

020619

Double AMRAP AMRAP 8 200m Run 7 Up-Downs 14 Alt. Single Arm Front Rack DB Lunges* 50/ 35# *Switch arms at 7 reps -Rest 3 mins- AMRAP 8 200m Run 7 Up-Downs 14 Alt. Single Arm Front Rack DB Lunges… Read more »