Chipper

Deadlift (15 min Cap)

• 2 x 5 (135/ 95)
• 1 x 5 (185/ 125)
• 1 x 3 (225/ 155)
• 1 x 2 (275 / 185)
• 1 x 5 (315 / 215)

Coordinated Chaos
Partners Chipper (30min Cap)

• 100 – Kettle Bell Swings (53/35)
• 90 – Wall Balls (20/14)
• 80 – Box Step-ups. (24/20)
• 70 – Med Ball Over Shoulders (80/50)
• 60 – Weighted KB Lunges. (70/50)
• 50 – Pull-Ups
• 40 – Toes-to-Bar
• 30 – Ring Dips
• 20 – Deadlifts (315lb/215lb)
• 10 – Wall Walks

Teams do not have to stay in order but must complete all reps of a movement before moving on.
Only 1 partner can be working
Try to create Male – Female Teams

Resources and Guides

• A Warm-Up for All Workouts
  
• Warm-up Guide for Big Lifts (Squats, Deads, Bench, Press, Cleans, and Snatches)
  
• Scaling and Modifying Workouts: The Innis.Fit Guide
  
• Balancing the Workout Field: Innis.Fit’s Approach
  

E2MOM until you Reach 300 Cal

• 80 cal row
• 70 lunges with wallball (20/14)
• 60 American Kettlebell Swings (53/35)
• 50 box step ups
• 40 wall balls (20/14)
• 30 cal ski-erg
• 20 Toes-to-bar
• 10 strict pull-ups
• 5 heavy Med-ball to shoulder

Metcon

For Time (30 Min Cap)

• 10 ball ground to shoulder (150/100)
• 20 burpee pull ups
• 30 lunges (50/30)
• 40 Slam Balls (50/30)
• 50 Push Ups
• 60 Box Steps (24/20)
• 70 wall balls (20/14)
• 80 cal Row

Metcon

For Time (30 Min Cap)

• 80 cal Row
• 70 wall balls (20/14)
• 60 Box Steps (24/20)
• 50 Push Ups
• 40 Slam Balls (50/30)
• 30 lunges (50/30)
• 20 burpee pull ups
• 10 ball ground to shoulder (150/100)

Conditioning

For Time

• 100 Cal Row
• 80 Weighted box Step-ups (35/25)
• 60 KB/DB Shoulder-to-overhead (35s/25s)
• 40 Cal Ski Erg
• 20 Deadlifts (225/155)

Death by Assault Bike

• Start at 2 cal and every minute raise by 2 minutes until you cannot complete the cals.

Run 2.5 miles

Objectives of Today’s Training

• Muscle Endurance
• Mental Fortitude

Workout-1

9 x 1 Increasing Weight

Curtis P with a Jerk

What is a Curtis P

• Squat Clean
• 2 front-rack lunges
• 1 Jerk

Workout -2

For Time

• 2k Bike
• 50 bear hug squats (50/30)
• 40 burpees
• 30 pull-ups
• 20 weighted step-ups (20″) (50/30)
• 10 wall balls (50/30)
• 1k row

Warm-Up

Tabata

• Med-Ball Jumping Clusters (20/14)

Metcon

Chipper for Time

• 100 Cal Row
• 80 Box Step-ups (20″)
• 60 Wallballs (20/14)
• 40 1 Arm KB Snatches (53/35) (20 ea. arm)
• 20 Pull-ups
• 10 2 Arm KB Z-Presses (53/35)

Warm-up

9 min ALT EMOM

• 12 Wallballs (20/14)
• 12 1-arm Dumbbell Snatches (35/20)
• 10 Burpees

Strength

10 min EMOM

Perform as a complex

• 1 Power Clean
• 1 Hang Squat Clean
• 1 Jerk

Build to heavy.

Metcon

1 Round Chipper For Time

• 50/35 cal (bike, rower, ski-erg)
• 50 Weighted Box Step-ups (50/30)
• 40/28 cal
• 40 Weighted Box Step-ups
• 30/21 cal
• 30 Weighted Box Step-ups
• 20/14 cal
• 20 Weighted Box Step-ups
• 10/7 cal
• 10 Weighted Box Step-ups

Every 3:00 minutes do 5 pull-ups or toes-to-bar

Commentary

We capped the metcon at 21 minutes, because of time limitations. I only completed the second round, and only a few made it through the third round. It was tough.

Warm-up

1 round

• 15 cal (Assault Bike, Rower, Runner, Ski-erg)
• 15 Sit-ups
• 15 Good Mornings (45/35)

Strength

9 rounds

Perform as a complex

• 1 Craig Special + Jerk (increase weight each round)
  • 1 Hang Squat Clean
  • 1 Squat Clean
  • 1 Jerk
• 5 Single-Leg Box Squats (each leg)

Metcon

1 Round Chipper For Time

• 50 Z-Presses (95/65)
• 40 Cal (Assault Bike, Rower, Runner, Ski-Erg)
• 30 Burpee Pull-ups
• 20 Clapping Pushups
• 10 Deadlifts (315/215)

Workout

• Run 1.5 miles
• 100 Tire Flips
• 100 Slam Balls (50lb)
• 100 Sit-ups
• 100 Air Squats
• Run 1.5 miles