row

Saturday, April 14, 2018

Workout: Partner Workout
4 Rounds for Time of:
800 Meter Row (20 Pulls on Erg Per Partner then switch)
20 Single Arm Dumbbell Hang Clean to Overhead (RX+ 70,60) (RX 50,35)
50ft Dumbbell Hang Walking Lunge
(Partner A does 25′ and then Partner B does the last 25′)
20 Dumbbell Deadlifts (RX+ 70,60) (RX 50,35)
*One partner working at a time

Thursday, February 8, 2018

Skill: Every Minute on The Minute for 12 Minutes:
Teams of 2
Odd – 2 Bench Press (climbing NOT to failure)
Even – 6 Tempo Ring Rows (2 seconds UP, 1 second Hold and Down)

Workout: For Time:
1,500 Meter Row
150 Double Unders
100 Calories Airdyne
10 Rounds of Cindy
Time Cap 30 Minutes.
*Cindy
5x Pull Ups
10x Push Ups
15x Air Squats

Thursday, January 25, 2018

Workout: For time:
Row 1000 Meters Moderate
*rest 40 Seconds
Row 500 Meters Hard
*rest 40 Seconds
Row 250 Meters Sprint
*rest 2 Min
Row 800 Meters Moderate
*rest 40 Seconds
Row 400 Meters Hard
*rest 40 Seconds
Row 200 Meters Sprint
*rest 2 Min
Row 600 Meters Moderate
*rest 40 Seconds
Row 300 Meters Hard
*rest 40 Seconds
Row 150 Meters Sprint
*rest 2 Min
Row 400 Meters Moderate
*rest 40 Seconds
Row 200 Meters Hard
*rest 40 Seconds
Row 100 Meters Sprint
*rest 2 Min
Row 200 Meters Moderate
*rest 40 Seconds
Row 100 Meters Hard
*rest 40 Seconds
Row 50 Meters Sprint

Friday, November 24, 2017

Workout: 5 Rounds of:
30 seconds of Rowing for Max calories
30 seconds of Rest
60 seconds of Russian Kettlebell Swings (53,35)
Rest 2 minutes

Accessory: Every Minute on the Minute for 15 Minutes
Minute 1 – 8 Seated Dummbell Press
Minute 2 – 8 Bent Over Kettlebell Row
Minute 3 – 8 Kettlebell Upright Row
*Go as heavy as possible for each movement

Monday, October 23, 2017

Workout: Front Squats:
Set 1-10 reps @ 50% of 3rm
Set 2-6 reps @ 75% of 3rm
Set 3-Max Reps of 3rm
Set 4-Adjust weight BASED on the NUMBER of reps in set 3

Workout: Every minute on the minute for 18 minutes of:
Min 1: 40 Unbroken Double Unders
Min 2: (20,16) Calories Row
Min 3: 10 Dumbbell Thrusters (50,35)

Accessory: Spend 5-10 minutes working on Handstand Walks or Accumulate a 2 minute Handstand Hold

Wednesday, September 6, 2017

Workout: Every minute on the minute for 8 minutes of:
2 Kipping Pull-ups
4 Kipping Chest to Bar
6 Butterfly Pull-Ups

Then-

8 rounds for time of:
250 m Row or (20,16) calorie Airdyne
12 Wallballs, unbroken (20,14)

Accessory: Accumulate 100 Ab-mat Sit ups