The Chieftan

Warm up 5+ Minutes:

Spinal Flow

Dynamic Side Lunge

Lunge Twists

3-5 Yoga Worms


Then complete one of the following options-

Option 1 > 3 Months:

Complete four 3-minute AMRAPS. Run/row 400m after each one. Rest 1 minute between your 400m run/row and the next 3-minute AMRAP.

In 3 minutes complete As Many Rounds As Safely Possible of-

3 Power Cleans 95/135

6 Pushups

9 Squats

After the 3 minutes run/row 400m

Rest 1 minute


Option 2 < 3 Months:

Complete three or four 3-minute AMRAPS

In 3 minutes complete As Many Rounds As Safely Possible of-

3 Power Cleans 65/95

6 Pushups

9 Squats

After the 3 minutes run/row 400m

Rest 1 minute


Option 3 < 1 Month:

Complete two 3-minute AMRAPS

In 3 minutes complete As Many Rounds As Safely Possible of-

3 Power Cleans 45/65

6 Pushups

9 Squats

After the 3 minutes run/row 200m

Rest 2-3 Minutes


Post number of rounds completed for each AMRAP and thoughts to comments


Cool Down:

Child's Pose

Low Back and Piriformis Stretch

QL Stretch


After Ian broke his 4-minute plank record, Greg held a plank also.

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