160505 Thursday – “The Chief”

Regional Shirts will be here Friday or Monday.

If you would like to buy your shirt now so you are guarantee to get one you can do it here or at the front desk. Please note that if you want to get the 3 Pack deal you have to purchase it at the Front Desk.

**Get 3 shirts for $50 plus tax when you purchase 3 of the same style, same size and one of each color**   (Example: Mens 6010 – L Red, Mens 6010 – L Blue, Mens 6010 L-Black.)

Each Day at Regionals we would like the fans to be wearing matching colors so we will be seen in the stands!

  • Friday – Blue Shirts
  • Saturday – Black Shirts
  • Sunday – Red Shirts

Must be purchased at the DCF store to get $50 promotion. 


**Mens T-Shirt**

Style:  Next Level # 6010

Size: Small – XXL

Colors: Vintage Red, Vintage Blue, Vintage Black

**Women’s T-Shirt**

Style:  Next Level # 6710

Size: S , M, L

Colors: Vintage Red, Vintage Blue, Vintage Black (Front & back design same as the men’s Tee)

**Women’s Tank**

Style:  Next Level # 6733

Size:  Xs – XL

Colors: Vintage Red, Vintage Blue, Vintage Black (Front & back design same as the men’s Tee)

Mobility: Hip

Skill Practice Warm Up: none

Strength: 3-3-3-3-3 Power Clean (5 sets of 3 reps, increasing weight, max or above max by last set)

Super Set: 5×3 high box jumps (pick a decent height you can do for a set of 3, but nothing crazy. Work on trying to jump as high as possible so you that you don’t have to bend your knees and pull your feet up to land on the box).

Metabolic Conditioning: “3 round Chief“

AMRAP (as many rounds as possible)

3 power cleans (Performance: 135lb / Athletic: 95lb* / Health: 55lb)

6 push-ups

9 air squats

Max rounds in 3 min, 1 min rest, 3 ‘cycles’ (rounds)

Note: Pick up where you left off after each break

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide: 10 – 20 rounds, about 45s per round. Scale up: 155/105lb cleans.

Log your results online by clicking here.

Compare to: NEW WORKOUT!

Coaching Tips: Try to do these in unbroken sets if possible. If the cleans get challenging, drop to singles. Push the pace on the transitions because of the 1 min rests. Don’t let yourself get sloppy on the push-ups and the squats. Make sure you hit full range of motion for every rep! Primarily, no sagging push-ups where your thighs leave the ground before your chest and no squats above depth or without fully open hips at the top.

Optional ‘Cash Out’: 15 Russian Kb swings, 30 double unders, 3 rounds

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