Rowing Intervals!

1 minute rest after each interval

300m/250m - At 2km pace 600m/500m

At 2km pace +2 900m/750m -

At 2km + 4

Rest 3 minutes x 3 rounds

Bench press - Based off your 3RM (set as 100%)

1x10 at 60%

1x8 at 70%

3x6 at 75%

1xAMRAP at 80%

5 minutes on 2:30 minutes off x 4 AMRAP and pick up where you left off

20 DB snatch 50/35lbs

20 BJO 24"/20"

10 Ring dips

20 GHD sit-ups

20/18 Cal row

2:00 on 2 Min Off x 8
AMAP and pick up where you left off
21 WBs
7 BM
14 Hang power cleans 135/95
7 Bar Hop Burpees

EMOM for as long as you can!
Minute one - 12 WBs
Minute two - 12/10 cal row
Minute three - 10 burpees
Minute 4 - Rest

Add one WB, one Cal and one Burpee each round.
Ultimate goal is to finish the round of 20 i.e. 40 minutes  , and live to celebrate:)

With a partner switching as needed
For total time:
A:10-8-6-4-2 of
Clean and Jerks at 185/125
With 20/16 Cals of rowing after each set
Right into
B:10-8-6-4-2 of
Full Clean at 225/155
With 20 lateral jumps over the rower after each set
Finish with:
C:10-8-6-4-2 of
Deads at  275/185
With 20 WBs after each set

4 RDS of:
16 T2Bs
8 Thrusters 135/95

Rest 4 mins

4 RDs for time of
80 feet of HW
12 Power snatch at 135/95

On the 7 minutes x 6

10 shuttle runs (1 run = 80 feet)

20 WBs

10 shuttle runs

80 feet of burpee broad jumps

*score is 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 3 rep max as 100%

2x10 at 60%

2x8 at 65%

1 AMRAP at 70%

4:00 minutes on x 2:00 Off x 5
*AMRAP and pick up where you left off\
60 DU
20 GHD sit-ups
20 push ups
10 Power cleans at 185lbs/125lbs

1:30 On 1:30 off X 10  
12 KBs 32kgs/24kgs
8 Burpees BJO 24"/20"
6 BM
*AMRAP and pick up where you left off.

12 min to try and complete the following:

30 Power cleans 115/75

30 Front Squats

30 Shoulder to overhead

30 Hang squat clean thruster

But.. EMOM starting at 0:00 you must buy in with 3 burpees

30 rounds for time switching every round

Complete:

5 T2Bs

7 Box Jump Overs 24"/20"

9 KBS 24kgs/16kgs

Every 6 mins x 5

Round 1 start with:

90 DU

9 Ring MU

45 DB snatch 50/35

Every Round after round 1 reduce the total reps by:

10 DU, 1 MU, and 10 Snatches

*Therefore you will end with 50DU 5 RMU 5 Snatches On the final round

A: Bench Press 4x10 at 60% of your 3 RM,

if you do not have one, work up to a heavy set of 10.

B:Rowing Week #1

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

Rest 90 seconds x 6

4 Rounds for time

8 BM

16 One arm OH lunges at 50lbs/35lbs

Rest 4 mins

5 RFT of

4 Wall walks 2 rope climbs

4:00 on 4:00 off X 4

AMRAP the following three movements

-Row

-DB Snatch 50/35

-Burpee over the rower

RD 1 = 21 reps/cals of each

RD 2 = 18 of each

Rd 3 = 15 of each

RD 4 = 12 of each

Score each 4 min AMRAP separately for total reps.  Start back at the top after each 4 min of rest.

Gym is closed! See you all on Tuesday starting at 6AM!

*Last Class at Noon, then we set up for our competition.

3 minutes on rest 1 minute x 5

AMRAP and pick up where you left off: 

3 Power cleans 135/95

6 push ups

9 squats

Rest 1 minute. Repeat for a total of 5 cycles.

For time:

1 km run

160 feet of Farmer Carry 32kgs/24kgs

1 km row

120 feet of burpee broad jumps

1 km run

80 feet of lunging with one 50/35lbs DB held on your back

1 km row

160 feet of sandbag carry 150/100

1 KM Run 
80 WBs

Part A: As part of your warm up

Core Work:

15 Pike ups on rower

20 Heel Overs ver the tail end of your rower

30 Plank shoulder taps

Part B :

Work up to a 3RM squat and Bench!