The best day of the week! Today we visit a popular Hero workout that plays out a perfect work to rest ratio for partner style training. Chief is a fun challenge to go 1:1, allowing 1 partner to complete a full round while the other takes a rest. Choose weights that allow you to touch and go power cleans and keep the quality of the push ups and air squats.
*Any advanced athletes that want to take it to a higher level today? A challenge would be 155/105lb on the barbell, still touch and go, and then 6 lateral bar burpees + 9 air squats! *
100 yrd. Forward run
100 yrd backward run
3 rounds
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Group core primer:
Have class sit in 1-2 circles and have a few medballs evenly spaced out circulating within the group. Each athlete must balance on their butt, feet up and shoulders up off the ground. The goal is to pass the balls to each other to the right or to the left and not have anyone drop their feet to the ground. Coach can shout “Right” or “Left” if he or she decides they want the class to switch directions. You can add fun penalties like if anyone’s feet touch or the ball touches the ground that’s 5 burpees for the whole class! Here is a link to see in practice : https://www.youtube.com/shorts/WsME3uTIBGo0
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5:00 AMRAP at easy pace
You go, I go style warm up with your partner:
5 Push Up
5 Muscle Clean (empty barbell)
5 Sit Up
5 Air Squat
RX Conditioning:
3 Power Clean (135/95lb.)
6 Push Up
9 Air Squat
15:00 AMRAP
*1 partner does a complete round and the other partner does their round. Continue in this way until the time expires! *
Intermediate:
3 Power Clean (95/65lb.)
6 Push Up
9 Air Squat
15:00 AMRAP
*1 partner does a complete round and the other partner does their round. Continue in this way until the time expires! *
Baseline:
3 Hang Power Clean (75/55lb.)
6 Push Up (kneeling or Wall)
9 Air Squat
15:00 AMRAP
*1 partner does a complete round and the other partner does their round. Continue in this way until the time expires! *
