22/10/18
3 Rounds For Time of:
Row 500/400m
9 Power Cleans 80/55kg
12 Front Squats 80/55kg
15 Handstand Pushups
Tag: rowing
Push & Pull EMOM… 24/9/18
A. Build to a heavy Push Press
Then
Every 2 mins for 20 mins,
alternating between:
Minutes 0,4,8,12,16 – 3 Push Press @ 85% of A.
Minutes 2,6,10,14,18 – 30/25 Row Calories
Jumping Jacks…20/9/18
New Set every 6 Mins
400/300m Row
50 Double Unders
15 Toes to Bar
X 5
Hanging Around….03/07/18
Conditioning:
21 Dumbell Hang Cleans
500/400m Row
15 Dumbell Hang Cleans
500/400m Row
9 Dumbell Hang Cleans
500m/400m Row
Going overhead 24/11/17
Strength
Overhead Squat 5-5-5-5-5
Conditioning
For time:
Row 750 m
50 Overhead Squats 42.5/30 kg
30 Burpees
Leg Day 10/11/17
Strength
Back Squat 5×5 at 75% 1RM
Conditioning
For 3 cycles:
AMRAP in 5 mins of:
Row 250 m
12 Kettlebell Snatches 24/16 kg
12 Pistols (Alternating Legs)
Rest 1 min between each cycle.
Super Saturday 28/10/17
Chipper
For time:
Row 3000m
100 Thrusters 42.5/30 kg
Run 950 m
100 Sumo Deadlift High-pulls 42.5/30 kg
Tabata Burn
Strength
Bench Press (close grip) 15-12-9-6-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Conditioning
Tabata Row Calories
Tabata Sumo Deadlift High-pull, 42.5/30 kg
Tabata Lateral Burpee Over Barbell
Tabata Bench Press, 60/42.5 kg
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.
Pistols and Row 17/10/17
Strength
Push Jerk 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets
Conditioning
4 rounds for time of:
12 Dumbbell Push Press, 20/15 kg
12 Row Calories
12 Pistols (Alternating Legs)s
Rest 2:30
.
Sept 5 2017 – A change of pace
Strength
Hang Power Cleans 3’s
Conditioning
Complete as many rounds as possible in 15 mins of:
10 Toes-to-bars
Rest 30 secs
10 Hang Power Cleans 62.5/42.5kg
Rest 30 secs
Row 250 m
Rest 30 secs
