The Chiefs’ Workouts
Previous Chiefs Workouts
-
CWO 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 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
