Chicken Hawk

10 front squats AHAP

2 rounds of:
100 tap down crunches
:90 sec legs only elliptical 8/10

10 front squats AHAP

2 rounds of:
100 superman back ext
:90 sec legs only elliptical 8/10

10 front squats AHAP

2 rounds of: 
50 tick tocks R 25/35
:90 sec spin bike sprints (out of the saddle)

10 front squats AHAP

2 rounds of 50 tick tocks L 25/35
:90 sec spin bike sprints (out of the saddle)

Post weights used for FS to comments.


Daily Extras - 3 rounds each. Vets only.


Workout Notes: 

  • See what I did there?
  • If your back is smoked from M & Tu, do air squats instead (triple the reps).
  • Go hard a the cardio bits. They are not meant to be a rest. Neither is the walk over there!
  • If no elliptical ... row 300m
  • if no bike ... row 300m

Two weeks down of our new format for T & Th. How do you like it so far?

Many of us will be sore from this new format for a while. It's an overall incr of total volume at the same intensity (which is high). But we are spreading it out over 2 days, with a lower intensity day in between, so we should be able to recover as soon as we adjust to the incr volume. 

I've heard a lot of positive feedback about how you are enjoying mixing T & Th together. One guy said, "Now I have more of a reason to show up on Thursdays. I hate ab days, but with some heavy thrown in, I'm back on board." One girl said, "Now I have a reason to come on Tuesdays, I hate heavy days, but if you're going to throw abs in there, I'm back on board!"

What are your feelings?


Pushups/pullups days are eerily awesome!