The Chiefs’ Workouts

Previous Chiefs Workouts

• CWO Aimee Randell's Workout
  5 rounds
  
  -10 box jumps
  -10 slam balls
  -10 butterfly sit ups using medicine ball
  -10 wall balls
  -10 lunges or burpees
• CWO Jesse Laprade's Workout

  Time Cap: 30 minutes

  10 Rounds for Time:

  • 10 Burpees
  • 10 Air Squats
  • 10 Push-Ups
  • 10 Sit-Ups
• CWO Frederick Lavoie's Workout
  AMRAP 26 minutes: 
  Run 200m 
  10 Goblet squats 
  20 box jumps overs 
  30 lateral jumps over DB 
• CWO Christopher Robin’s Workout
  AMRAP 30 minutes
  *While one partner is doing an exercise the other partner is doing 6 shuttle runs (1 shuttle run = 2 X 25 feet)
  1. V-Ups
  2. Push-ups
  3. Jumping Lunges
  4. Mountain Climbers
  5. Dips (put benches or boxes)
  6. Air Squats
  7. Plank Hold
  8. Pike Push-ups
  9. Jump Squats
  10. Burpees
• CWO Roger Shaver’s Workout

  A – AMRAP - 8mins

  • 8 x Box Step-ups (24/20) weight single DB (50/35)
  • 4 x 25feet - Farmer carry/ Alt every 25 feet weight single DB (50/35)

  Rest 2 min

  B - AMRAP - 8mins

  • 8 x wall balls weight (20/14)
  • 8 x cleans weight (95/65)

  Rest 2 min

  C – AMRAP - 8mins

  • 11/8 Cal - Row or 8 Shuttle runs (if space permits)*
  • 8 x Burpee over row or over line (if shuttle runs)

  * 1 shuttle run = 2 X 25ft

• CWO Jason Pickard's Workout

  3 rounds:

  • 100 Single unders or Jumping Jacks
  • 10 Pull-ups or Inverted rows
  • 10 DB Thrusters (1DB) (50/35)

  40 T2B or Hanging Knee Raises or V-Ups

  2 rounds:

  • 100   single unders or jumping jacks
  • 20 Push-ups (kneeling push-ups)
  • 20 DB clean and press (1DB) (50/35)

  40 T2B or hanging Knee Raises or V-Ups

  1 round:

  • 100  single unders or jumping jacks
  • 30 Burpees (half burpees)
  • 30 DB Snatch (1DB) (50/35)
• CWO Paul Mathieu’s Workout
  • 21-15-9
  • Dead lift (lighter weight 135/95)
  • Push ups

  Row 250m

  • 15-12-9
  • Dead lift (mod weight 185/125)
  • Handstand push-ups (or diamond push-ups or pike push ups)

  Row 250m

  • 12-9-6
  • Dead lift (225/155)
  • Pull-ups
• CWO Martin Rousseau's Workout

  Option 1: (2 DB)

  4 rounds:

  10 burpees

  20 handstand push-ups

  30 Farmers Carry Walking Lunges (DB 50/35)

  40 Front Squats with 2 DB’s   (50/35)

   

  Option 2: (1 DB)

  4 rounds:

  10 burpees

  20 pike push-ups

  30 Goblet Walking Lunges (DB 50/35)

  40 Goblet Squats (1DB 50/35)

   

  Option 3: (Bodyweight)

  4 rounds:

  10 burpees

  20 push-ups

  30 Walking Lunges

  40 Air Squats