row's tag archives

Thursday the 31st of July, 2014

7 minute EMOM, Power Snatch 2 reps, 5 pounds heavier than last week Rest as needed In teams of 2, complete 3 rounds each of the following: 10 Burpee Over the Box, 24/20" Row 500 meters 1 Person completes a round while the other rests

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...