Rowing Week #3 1 minute rest after each interval

900m/750m - At 2km + 4
600m/500m - At 2km pace +2
300m/250m - At 2km pace
900m/750m - At 2km + 2
600m/500m - At 2km pace +0
300m/250m - At 2km pace -2

600m/500m - At 2km pace +0

300m/250m - At 2km pace (open - as fast as you can)

Bench Press Week #3

Based off your 6RM (set as 100%)

1x8 at 60% 1x8 at 70%

1x6 at 80% 3x5 at 90%

1X AMRAP at 95%

On the 8 minutes X 4

RD 1 and RD 2

80 DU 40/36 cal row 20 T2Bs 20 HSPU

RDs 3 and 4 performed in Reverse order

*Score is total rest

1:15 On 1:15 off X 10

Odd Rounds:

10 deadlifts 8 hang cleans 6 push jerks 135/95

AMRAP Burpees

Even rounds

8 Thrusters 12 C2Bs

AMRAP Burpees

*Score is total burpees

• For Time

• 21 Turkish Get-Ups, Right Arm

• 50 Kettlebell Swings

• 21 Overhead Squats, Left Arm

• 50 Kettlebell Swings

• 21 Overhead Squats, Right Arm

• 50 Kettlebell Swings

• 21 Turkish Get-Ups, Left Arm

40 Rounds for time of:

1 Squat clean 225/155

2 Wall Walks

3 BM

(Switch every Round only)

New Workout every 10 mins!

Part A: 3 RDS

10 BBJO at 24"/20" 10 One Arm Devil Press 50/35 1 Rope Climb

Part B: 2 RDS of

15 BBJO at 24"/20" 15 One Arm Devil Press 50/35 2 Rope Climbs

Part C: 1 RDS of

30 One Arm Devil Press 50/35 3 Rope Climbs AMRAP BBJO 24"/20"

"On the 6 minutes on x 5

80 DU

20 DB snatch 50/35 lbs \

20 T2Bs

5 Wall walks

The goal is to be done in 4 mins and get 2 mins of rest.

*Score is your time on your slowest round."  

Part A:

Rowing Week #2

Rest 60 seconds between each round x 8

500/400m at the following paces:

Rounds 1- 3 at +4

Rounds 4, 5 at +2

Rounds 6 and 7 at 0

Final Round at -2

Part B:

Set your 6 rep max as 100% 1x8 at 60% 1x6 at 70% 2x5 at 80% 2x4 at 90%

1:15 On 1:00 Off X 5

8 Power cleans 135/95

8 Front squats

8 C2Bs AMRAP WBs

Rest 3 mins

1:15 on 1:00 Off x 5

8 front rack lunge steps 135/95

8 S2O

8 C2Bs AMRAP WBs

*Score is total WBs

Gym is closed, enjoy time with friends and family and we will see you on Tuesday at 6AM!

Alone or switching with a partner:

7 Rounds For Time

7 Handstand Push-Ups

7 Thrusters (135/95 lb)

7 Knees-to-Elbows

7 Deadlifts (245/165 lb)

7 Burpees

7 Kettlebell Swings (2/1.5 pood)

7 Pull-Ups

*30 min Cap

A: At 0:00

2 rds of 32/24 cal row 10 Burpees over the rower 10 C2Bs

B: At 10:00

4 RDS of 16/12 Cal row 5 Burpees over the rower 5 C2Bs

C: At 20:00

1 RDs of 20 C2Bs 20 Burpees over the rower AMRAP Cals until the 25 min mark.

*Score is time on A and B and Cals on C!

A: For time:

40-30-20-10 GHD sit-ups

4-3-2-1 rope climbs 40-30-20-10 DB snatch 50/35lbs

B: 10-20 minutes of pliability

Week #1

A: Establish a 6 rep max Then drop 20 % and perform a 3x6

B:Rowing Week #1

600/500m at your estimated 2km pace+4sec/500m.

Rest 90 seconds x 6

AMRAP in 4 minutes rest 2 minutes x 4 rounds.

20 WB,

15 deadlifts 185/125, 

10 ring dips

5 Strict HSPU

1:00 on 1:00 off minutes X 12 rounds -

7 FS squats at 135/105lbs

5 jerks

3 RMU

AMRAP DU

*Score is total DU

Every minute on the minute for 20 minutes complete:
Minute 1: AMRAP wall-ball shots
Minute 2: AMRAP Burpee box jumps overs 24"/20"
Minute 3: AMRAP power cleans at 115lbs.

Minute 4: AMRAP 5 C2B + 5 chest to deck push ups

Minute 5: Rest

24 min AMRAP

Row 100 cals

75 DB snatch 50/35

25 Sandbag cleans 150/100

Switch as needed with your partner.

10 RFT of

3 HSPU

6 Deadlifts at 225/155

12 Pull ups

24 DU

Complete the following work, 

200/160 cal row!

You have a 3 minute working window followed by a 30 sec rest. However before accumulating any calories you must buy-in every round with:

4 wall walks

12 T2Bs

8 burpees over the rower