LCF/COMPTRAIN MINDSET:
“I was complaining I had no shoes, until I met a man that ha no feet”
WARMUP:
3 Rounds
30 Seconds Cossack Squats Video
30 Seconds Push-up to Down Dog Video
30 Seconds Glute Bridges Video
Directly Into…
3 Rounds
30 Seconds Air Squats
30 Seconds Mountain Climbers Video
30 Seconds Glute Bridge Walkouts Video
WOD:
#ceo
5 Rounds:
AMRAP 3:
6 Alternating Dumbbell Power Snatches (3 Per Side)
6 Push-ups
9 Air Squats
Rest 1 Minute Between Rounds
“CEO” a.k.a “Chief Exercise Officer” is a twist on the benchmark workout “The Chief”
You’ll move quickly for 3 minutes and rest for 1 in this interval piece
The way the workout is written allows for a high intensity to be maintained:
There is built in rest
The reps are small
The movements patterns do not interfere with each other
Use weights and variations that allow you to complete at least 4 rounds within each AMRAP (1 Round Every :45 Seconds)
Record total rounds and reps for all 5 intervals, as your score is the sum total of these numbers
CASHOUT:
#body armor
4 Rounds:
30 Seconds Max Dumbbell Rows Left Side
30 Seconds Max Dumbbell Rows Right Side
30 Seconds Rest
30 Seconds Max Dumbbell Romanian Deadlifts Left Side
30 Seconds Max Dumbbell Romainian Deadlifts Right Side
30 Seconds Rest
30 Seconds Rest
