GFB Fitness

Noah Sager

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January 4, 2017

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Chipper

December 21, 2018

Today’s workout is a chipper style workout. A chipper contains four or more movements in the workout. This workout also has a heavy leg focus so pay attention and stay focused in the second round on the box jumps, I don’t want anyone saying they fell because that isn’t fun. Other than that, keep a steady pace and keep transitions short by moving with a purpose.

 

1. Warm-up
5:00 bike, run, or jog
-then-
3 ROUNDS *10:00 cap
20 walking lunges
15 med-ball cleans
10 Russian Kb swings (heavy)
5 jumping air squats

 

2. Workout
2 rounds for time:
50 wall ball, 20/14
40 box jumps, 24/20
30 pistols
20 deadlifts, 185/125

 

3. Cool-down
5:00 easy bike, run, or row

 

4. Accessory
Every 2:00 x 6

10 second hollow hold
into
10 hollow rocks

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