row's tag archives

Tuesday the 27th of May, 2014

Front Squat 5-5-5-3-1-+ Front Rack Lunge 20-20-20 Rest as needed Row 1000 Meters 135/95 lbs Hang Power Clean, 30 reps Wall Ball Shot, 50 reps NOTE: All supplemental work is optional, and to be completed by the athlete after class.  Supplement: 200 Double Unders/100 abmat sit ups Skill of the week: Double Unders Challenge of the week: Row 250 meters for time Men: under 45 seconds Women: under 52 seconds.

Tuesday the 20th of May, 2014

Take 15 minutes to practice/develop Strict pull-up or Strict Muscle Up skills (your coaches will help to provide you with numerous drills appropriate to your current skill level); Rest as needed Every 8 minutes, for a total of 3 sets, complete the following as quickly as possible: Row 500 Meters 30 Kettlebell Swings 15 Burpees  

05.07.14

Warm-up 1) Dynamic mobility drill warm-up 2) 3x10 (1 Good morning + 1 Back squat + 1 good morning) Barbell 3) Clean 8x2 (same weight across) 4) *Push press 5-5-5-5-5+ (65-65-65-75-85%) add 5lbs to TM *Superset 8 reps Clean grip Pendlay row after each set Conditioning 5) 15 Minute AMRAP 500 Row 30 Push-ups 20 BFSU

04.23.14

Warm-up 1) 3 rds, 20 Jack variations/ 10 Air squats/ 10 Kipping Ring dips/ 10 Kipping pull-ups 2) 6-10 Pistols EMOM x 5, add load if desired Barbell 3) Clean and jerk to max for day, then 3x1 (90-95% of mfd) 4) Push press 5-5-5-3-1+ (75, 75, 75, 85, 95%) Conditioning 5) Partner 6 min AMRAPs (Teams of 2 alternating), rest 1 minute after each a) 20 Thruster buy-in(95/65)/ Max dubs b) 20 Burpee buy-in/ Max OHS(95/65) c) 20 Cal row buy-in/ Max Box jumps(24/20) Each partner must perfor...

04.17.14

Rest day  or Perform Fridays workout if you plan on resting on Friday instead Warm-up 1) 10x40' Relay HS walking/ 10x40' Relay Broad jumping/ 10x100' Relay Shuttle sprints 2) DB split snatch practice and to heavy Barbell 3) Power clean + 1 jerk 3-3-3-3-3+ (50, 60, 70, 80, 90%) Conditioning 4) For time: 1000 row 20 Burpee Box jump (30/24) 15 Overhead squat (165/110) 10 CNJ 5 Muscle-up

04.16.14

Warm-up 1) Row 30:30 x 10 rds (W:R) 2) 3rds, 10 Ring dips/ 10 Box jump (24/20)/ 10 GHD sit-up Barbell 3) Snatch to max for day, then 3x3 (70-75% of mfd) 4) Push press 3-3-3-3-3+ (70, 70, 70, 80, 90%) Conditioning 5) Battle for Biscayne Preparation or 6) "Isabel" 30 Snatch (135/95)

04.15.14

Warm-up 1) 3 Wall walks/ 10 Box jump (24/20) EMOM x 5 2) Practice HS walking Barbell 3) Clean and jerk to max for day, then 3x2 at 80-85% of max for day 4) Front squat 3-3-3-3-3+ (70, 70, 70, 80, 90%) Conditioning 5) For time: 100 Dubs 50 C2B Pull-ups 50 HSPU 50 T2B 100 calorie row 10 Muscle-ups If performing with a partner each must complete 100 dubs prior to dividing up the rest as needed. Gymnastics 4) Cooldown Bar muscle-up Practice

04.12.14

Warm-up 1) 100 meter UB Buddy carry x 4 rds 2) Rope climb practice Barbell 3) Back squat 5-5-5-5-5+ (65-65-65-75-85%) Conditioning 4) M/F team each complete one round of the following: 1000 meter row 25 Pistols 15 Cleans (225/135)

04.11.14

Warm-up 1) 3K Partner row, break up into even sets, focus on transitions in and out of rower, 2) Practice HS walk with partner 60-100' 3) Work up to max DBS for day for each arm Barbell 4) Power clean + 1 jerk 5-5-5-5-5+ (65, 65, 65, 75, 85%) Perform the jerk after the last power clean Conditioning 5) Perform as M/F team alternating rounds 8 rds (4 each) 10 Dumbbell snatch (75/50) 10 Box-jumps (30/24) 200 meter sprint rest as needed 6) For time: 80 HSPU 400 Dubs Divid...

04.06.14

Warm-up 1) HS walk practice Conditioning 2) For time: 50 cal Row 40 Pistols alternating 30 DBS (70/50) 20 Burpee pull-up 100 yd OH lunge (135/95) Gymnastics 3) Muscle-up practice