Chas Makk

121018

STRENGTH: Fitness: Push press 6×5 Competition: Split jerk 5-3-1-1-1 Build to heavy single. AMRAP 10 200m run 8 shoulder to OH 60/ 40kg

120918

5 rounds for quality: 250m row 10 burpees 20 plate GTO 10/10 single leg DL 75 DU/ 150 singles/ 90s DU practice 10 KBS

120718

2 sets, untimed: 40/ 32 cal row 3 min walking rest 3 rds: 15 strict press 35/ 25kg 10 T2B 3 min REST

120618

STRENGTH: Fitness- EMOM 12: 15 Russian swings Competition- 12 mins to build to a 3RM on the deadlift. Open WOD 11.2 AMRAP 15 9 deadlifts 70/ 50kg 12 HRPU 15 box jumps

120518

SKILL: 10 mins rope climb review/ practice For time: 400m run 40 plate GTO 20/ 10kg 20 burpees 400m run 10 rope climbs 400m run 20 burpees 40 plate GTO 400m run *22 min time cap* CORE FINISHER: Accumulate 5… Read more »

120418

STRENGTH: Fitness: hang clean 6×3 build across. Competition: 15 mins to build to a heavy hang clean EMOM 12 Min 1: 20 air squats Min 2: 15 wall balls 20/ 14# Min 3: 6 hang cleans 40/ 25kg Cool down:… Read more »

120318

SKILL: 10 mins of (wall supported) handstand/ inversion practice. 3 rds: 50 double unders 20 db push press 50 double unders 30s handstand hold REST 1 min. 3 rds: 10/ 8 calorie row 20 barbell bent over rows 10/8 calorie… Read more »

120218

AMRAP 15 20 Russian swings 24/ 16kg 20 burpees 20 goblet lunges Finisher, 3 sets: 20s hollow body 20s hollow body flutter kicks 20 tuck ups -rest 1 min-

113018

Partner WOD 2RFT: 1 mile run (alt. every 400m) 100 wall balls 100 burpees *split reps on wallballs and burpees however you’d like, one person working at a time.

112918

STRENGTH: 4x: 10-12 DB bench press 8 ring rows (feet elevated) 1 min side plank/ side Rest 1 min 5RFT: 10 left arm hang DB snatch 50/ 35 30 double unders 10 right arm hang DB snatch 30 double unders