top of page

Chad Sees 7 | Thursday 1/2/24

Warm Up: 1 Round

12 / 9 Cals

20 Calf Pumps

10 Good Mornings

10 Shoulder Press

Own Individual Warm Up (5 mins)

Workout: AMRAP in 30 mins


Rx Option: (15/10 – 80/60 – 9/6 – 24/16 – 20/16”)

7 DB Push Press

7 DB Squats

7 Deadlifts

7 WBS

7 KBS

7 Pull Ups

70 Step Ups

(Every exercise should be completed fast / unbroken)


Scaled Option: (10/7 – 60/40 – 6/3 – 16/12 – 16/12”)

7 DB Push Press

7 DB Squats

7 Deadlifts

7 WBS

7 KBS

7 Body Rows

70 Step Ups

(Every exercise should be completed fast / unbroken)


Into:


Strength: E20SECS

Bench Press

20 x 1 Rep

15 x 1 Rep

10 x 1 Rep

70 – 80 %


Burpee Challenge  

100 burpees

80 Burpees

60 Burpees

For Time


Ankle Joint Strength

Calf Raises

S/L 4 Way Hops

Tibialis Raises

S/L Balance (Eyes Shut)

271 views0 comments

Recent Posts

See All
bottom of page