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April 5, 2020


Join us at 9AM today in the zoom room!

You’ll need the room password to join from now on.  If you don’t have it yet please reach out in one of our channels.

The Chief

5 rounds of 3 minutes on 1 minute off

3 cleans
6 push-ups
9 air squats

Workout notes

Most of us will be tackling this workout with a dumbbell or kettlebell.  If you are in that boat you can break up the cleans  or perform an entire round on one arm and alternate every round.  If your kettlebell or dumbbell are on the heavier side alternate arms or switch it to one or two reps.  Whatever you choose do your best to distribute the work evenly across both arms.  If you are one of the lucky ones to have a barbell at your home gym you can perform this workout as it’s written with an “Rx” benchmark of 135/95 lbs on the barbell.



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