07-25-2017

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

Warm-Up:

500 Meter Light Row into…

2 Sets:

10 Hollow Rocks
10 Good Mornings
10 Alternating Spiderman and Reach
10 Wall Squats

Conditioning:

AMRoundsAP 5 min.
“The Chief”
at 115,80 Rx
If you complete 7 Rounds in under 5 minutes, Max Calorie row in remaining time.

5 Minutes Rest

AMRoundsAP 5 min.
“The Chief”
at 135,95 Rx
If you complete 6 Rounds in under 5 minutes, Max Calorie row in remaining time.

5 Minute Rest

AMRoundsAP 5 min.
“The Chief”
at 155,105 Rx
If you complete 5 Rounds in under 5 minutes, Max Calorie row in remaining time

One Round of “The Chief” =
3 Power Cleans
6 Push-ups
9 Squats

Scaling:
Power Cleans:
Scale to a weight that you could do 20,15,10 reps with unbroken when fresh. We should be able to go touch and go for the 3 reps in each round of the AMRAPs. We are upping the weight each 5 minute AMRAP so it should be light, Light to moderate, moderate.

Pushups:
Choose an option (toe, knee, knee with chest to Abmat) that we can go unbroken throughout the workout.

Squats:
These are air squats and should be the pacer. Don’t let the 9 reps fool you. Theses creep up on you so pace them out.

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07-24-2017

Warm-Up:

Foam Roll Upper Back
Banded Shoulder Ditraction

Foam Roll Legs
Lizard Pose
Pigeon Pose

400m Run
then
4 Rounds:
4 Pushups
8 Squats
12 Abmat Situps

Conditioning:

21 – 15 – 9:
Alternating Dumbbell Snatches (50/35)
Calorie Row

Directly into…

21 – 15 – 9:
Box Jump Overs (24″/20″)
Pull-Ups

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