Sat, Oct 15, 2016

Chuck-NorrisAMRAP

Workout of the Day

—Warmup—

  • 800m Run/1000m Row
  • 20 Air Squats
  • 2 min. Paleo Chair Hold
  • 10 Air Squats
  • 20 Bridges (squeeze glutes at top)
  • 60 sec. Dead Hang Hold
  • 20 PVC Pipe Dislocates
  • 20 PVC Pipe Figure 8s (10 each direction)
  • 20 Buz Saws
  • 10 Deadlifts (65-95#)
  • 10 Push Ups
  • 10 Step Ups per side (L/R)

 —Conditioning—

15 min. AMRAP

  • 9 Deadlifts (135/95)
  • 12 Push Ups
  • 15 Box Jumps (24″/20″)

 —Cooldown—

  • 400m Farmer Carry (35/25)
  • 400mWaiter Walk (35/25)

**Grap a DB.  Start in the farmer carry with the DB in one hand.   Walk 400M, switching sides when you get tired. At the turnaround point, lock the DB overhead and waiter walk it back, switching arms when you get tired.

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