21-15-9 reps, for time of:
Back Squat @1x bodyweight
Row, 500 m
Tag: rowing
Wednesday 13/11/19…Strength in Numbers
Strength Test 2
Front Squat
In 20 minutes build to a 1rm Front Squat from the racks.
Conditioning
Working in 3’s for Max Reps
Partner 1. Row 500/450m (timer)
Partner 2. AMRAP Power Cleans 85/55kg as long as it takes Partner 1 to row distance
Partner 3. Rest as long as it takes Partner 1 to row distance
Tuesday 5/11/19…”The Great Race”
Part 1
Row 3200m in Teams of 3
Part 2
24-18-12 reps, for time of:
Row Calorie
Overhead Squat, 42.5/30 kg
Lateral Burpee Over Bar
Part 3
8-12 Chest to Bar Pullups
x 4
Rest as needed
Tuesday 22/10/19…Down Day
Strength
Power Clean 3-3-3-3-3 (20 Mins)
Conditioning
500/400m Row @80%
rest 2 mins between sets
x 6
Monday 30/9/19…Road Map
5 Min AMRAP of
5 Strict Pullups
10 Pushups or Handstand Pushups
15 Kettlebell Swings
Rest 2 Mins
5 Mins Max Distance Row
Rest 2 Mins
5 Min AmRAP
5 Strict Pullups
10 Pushups or Handstand Pushups
15 Kettlebell Swings
Rest 2 Mins
5 Mins Max Cals Assault Bike
Monday 23/9/19….”Tumbleweed”
“Tumbleweed”
Complete as many rounds as possible in 20 mins of:
5 Push Press, 52.5/35 kg
10 Deadlifts, 52.5/30 kg
20 Row Calories
40 Double Unders
Friday 20/9/19….Atabat
Tabata
Toes-to-bar
Box Jump, 24/20 in
Alternating Dumbbell Snatch, 20/15 kg
Row Calorie
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the lowest reps performed in any of the intervals.
Friday 13/9/19….Black Friday
Strength
Tempo Back Squat 7-7-7-7-7
Conditioning
On a 2 minute Clock
18/15 Cal Row
In remaining time complete Max Wallballs
rest 2 Minutes
x 4
Thursday 5/9/19…Progress
Every 4 Minutes for 24 minutes
Alternating between
500/450m Row
25/20 Cals Assault Bike
B. SLIPS
Scales
L-sits
Inversions
Planks
Stretching
Friday 23/8/19….”chest pump”
Every 5 Mins complete
500m Row
15 Box Jumps 24/20″
10 Bench Press (pick load)
X 5