Chas Makk

033119

Strength EVERY 2 mins for 7 sets: Sets 1, 2, 3: push press 5 Reps Sets 4, 5, 6: push press 4 Reps Set 7: push press 3 Reps *Start light and build to a moderate-heavy final. Build weight every… Read more »

032919

Strength: Fitness: Every 2 mins for 6 rounds: 4 KB RDL’s + 4 KB good mornings Competition: Deadlift: 6-6-4-4-2-2 Build across PARTNER WOD Teams of 2… AMRAP 16 1600m Run (Switch every 200m) 160 plate GTO’s (switch every 20) 80… Read more »

032819

Strength/Skill EMOM 10 MIN 1 – 45s Double Under Practice MIN 2 – 10 DB Curl To Arnold Press EVERY 2 mins for 8 SETS 6 Devil’s Presses (35/20) MAX Double Unders Remainder of Time RECOVERY: KB achilles/ calf smash-… Read more »

032719

HELEN 3 ROUNDS FOR TIME 400m Run 21 KBS 24/ 16kg 12 Pull-ups CORE FINISHER 3 SETS 20 Strict Hanging Knee Raises 40 KB Flutter Kicks* *Hold KB above chest and keep body in hollow position RECOVERY: Single leg forward… Read more »

032618

Strength/Skill Every 90s for 8 sets (12 mins) 4 DB Power Cleans (with a 3s pause in the receiving position) AMRAP x 10 MINUTES 2-4-6-8-10 … etc. DB power cleans 50/ 35# Burpees 100m run RECOVERY: Banded trap stretch- 90s/… Read more »

032519

4 ROUNDS FOR MAX REPS…  Min 1 – 45s Row for Cals Min 2 – KB push press 20/ 12kg* Min 3 – Box Jump 24/ 20″ Min 4 – DB Hang Power Clean 40/ 25#* Min 5 – REST… Read more »

032418

Strength/Skill   15 mins to build to a Heavy 2 Rep Deadlift 10 ROUNDS FOR TIME  12 sit ups 2 Deadlift (Very Heavy, Athlete Choice) 12 plate GTO’s *deadlift shouldn’t be heavier than 80% of your heavy 2 rep from… Read more »

032119

PRE-OPEN WORKOUT EMOM 10 MIN 1 — AMRAP of 4 Slam Balls + 4 Alt. V-Ups MIN 2 — 150m row/ 100m run @ moderate effort -Rest 3 mins- EMOM x 10 MINUTES MIN 1 — AMRAP of 4 Russian… Read more »

032019

PARTNER STRENGTH ON A 15:00 RUNNING CLOCK… Build to 5 Rep TNG Power Clean *Score is the combined weight of the heaviest successful lift for both partners in the 15:00 PARTNER WOD AMRAP 15 5 Power Clean 50/35kg 7 Hang… Read more »

031919

“ANGIE” FOR TIME 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Air Squats COOL DOWN 800m jog or 1000m row, conversational pace. Recovery: Thread the needle- 90s/side Child’s pose/ 90s