Wod today is called “Chief.” It’s a tribute Wod to the United States Navy

Warm up
Run 5 minutes, time yourself two and half minutes out 2 and half minutes back
Then 3 Rounds
10 Push press empty bar or broom stick
10 squats
10 no push up burpees

Today’s workout is meant to be 3 minutes of all out work times 5 rounds. Keep track of total rounds. Pick up where you left off if you finish a partial round. So go all out for the 3 minutes and savor your 1 minutes of rest

“Chief” This is five amraps that are each 3 minutes long with a 1 minute break between amraps
Dumbbell version
3min. AMRAP: X5
3 DB Power Cleans 50/35s (if you just have one db make this 4 DB power cleans, 2 each side)
6 Push-Ups
9 Air Squats

1min. REST between 5 rounds

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Chief barbell version
Five 3-minute AMRAPs in 19 minutesAMRAP in 3 minutes x 5
3 Power Cleans (135/95 lbs)
6 Push-Ups
9 Air Squats

** Go all out for three minutes and rest a minute after. Do this 5 times.

Extra Work
5 rounds
30 seconds Hollow hold, straight into
30 seconds superman, straight into
30 Plank hold, straight into 30 seconds rest

Chipper wod today!

Have some fun with this chipper. As stated in the video you don’t need to do your farmer carries with two equal weights. How often in life are you carrying two perfectly balanced items in each hand? Never. Bags from any store are unbalanced. Carrying your kid in one arm and groceries in the other, all unbalanced.

Warm up
5 Rounds
5 push ups
10 squats
10 sit ups

Wod- Dumbbell Version
For Time:
400m Farmer Carry *1 Db or 2, 2 paint buckets, two back packs filled with anything except feathers.
40 DB Squat Cleans- 1 Db or two, alternate arms for 2
40 DB Push Presses 1 DB or 2, alternate for 2
200m Farmer Carry

Wod- Barbell version
400 M farmer carry, literally carry anything. Carrying an empty barbell is tough, don’t let the ends smash into the ground
40 Squat cleans or power cleans 135/95
40 Push press 95/65
200 M Farmer carry

Extra ab work for all
3 rounds
45 seconds sit ups
45 second heel touches
45 seconds hollow hold
45 seconds Russian twist
Rest 2 minutes

Tough one to start a Monday
Warm up
3 Rounds
100 m run
10 ground to overhead
10 squats
5 Push ups

Wod Dumbbell version
10 Rounds For times
10 Alternating DB Snatches Or Alternating DB Clean and Jerk
100m Sprint
10 Burpess
90 seconds rest after each round

Wod-Barbell Version
5 Power Snatches or 5 Clean and Jerks
100m sprint
10 Burpees
90 seconds rest after each round

*use your whole 90 seconds, this built in break is there so you can keep your intensity higher during your actual working time. Try to get your heart rate down a little. Deep breaths.


Extra work for all!
5 Rounds
10 Barbell Rows or Dumbbell rows (5 each arm)
10 push ups

Check out Tanya’s Facebook page for mobility today at 9am

Tabata Sunday
-20sec of work by 10sec of rest x 8 Rounds.
Set up the
-Stay at the same station for all 8 rounds. NO REST, and go right into the next station.

Dumbbell version
*each station takes 4 minutes
*this whole workout will take 20 Minutes

Tabata 1- Single Arm eye level kb or DB swings
Tabata 2- Single Arm Alternating DB snatches
Tabata 3- Single Arm Deadlifts
Tabata 4- Front Rack Lunges (hold in a goblet squat position)
Tabata 5- Single Arm Front Rack Squats- swtich every 20 seconds

Barbell version
Tabata 1- empty bar curls
Tabata 2-Empty bar tricep extension or close grip floor press
Tabata 3-Empty bar good mornings
Tabata 4-Front rack lunges
Tabata 5 empty bar or air squats

When you set up your “Smartwod timer” ap it should look like this

*You do not have to do both workouts listed. If you go all out on either the endurance or the Filthy 50 It should be sufficient.
Endurance work i
8 x400 sprints with 90 seconds break between. Do NOT go all out on your first 2. The goal of this is to run each one fast, but 8 within a few seconds of each other. if you go out too fast on the first 2 or 3 you will not be able to maintain that pace for all 8 even with the 90 second breaks. 400m is .25 miles if you are trying to measure with your cars odometer


Wod
Warm up today
3 rounds
Run 100
15 Push ups
15 squats

“Filthy 50”
50 Jumps onto something 20-24” high. OR 50 Tuck Jumps
50 DB Swings Or KB swings or Empty Barbell Snatches
50 Push-Ups
50 Walking Lunges (Bodyweight)
50 Sit-Ups (Use your DB if you want to make it harder)
50 DB Push Press Or 50 Light Barbell Push Press
50 Super-Mans
50 Air Squats
50 Burpees
50 Double Unders or 5o singles or 50 Jumping Jacks
*Use 45/30s… Advanced 50/35+
*Go as FAST as you can!