Rowing

39 minute EMOM (:50 work :10 Transition)

• C2 Rower
• C2 Bike
• C2 Ski Erg
• Rest

Work at your own pace – No calorie goals today

3 rds Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 10 Air Squats

Death By Rower (EMOM)

• 1 cal
• 2 cal
• 3 cal
• …. until you cannot make it

TBD – Whiteboard workout

3 rds Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 10 Air Squats
• 6 lunges

10 Rounds

• 250m Rowing
• 12 Ring Rows
• 12-meter Trap Bar Farmers Carry

100 Sit-ups

3 rds Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 10 Air Squats
• 6 lunges

2 Rounds

• 500m Row
• 50m Walking Lunges
• 1000m C2 Bike
• 50 Wall Balls

100 Sit-ups

2 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 10 Air Squats
• 30-second squat hold

Strengths – Squats

• 2 x 5 @ 45/35
• 1 x 5 @ 95/65
• 1 x 3 @ 135 / 85
• 1 x 2 @ 185 / 115
• 5 x 3 (work set)

8 – Lateral Ball Slams after the first four warm-up sets

3rd for Time (partner/team waterfall)

• 250m Ski Erg
• 5 devil presses (35s/25s)
• 250 Row

100 Sit-ups (time permitting)

2 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 10 Air Squats

8 rounds for Time (Partner)

• 1000m Row
• 2 Down and Back Farmers Carries (35kbs)
• Recover C2/Assault Bike Ride

1 – partner Rows while the other Carry / Rides

100 Sit-ups

3 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 5 Air Squats + 6 Lunges
• 3 push press each arm (warm-up weights)

5 rounds For Time

• (50/40, 40/32, 30/24, 20/16, 10/8) cal row
  • 10 Lunges (1 x 35/25lb DB or KB)
  • 10 Left-Hand Push Press
  • 10 Lunges
  • 10 Right-Hand push press

2 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 10 Air Squats
• 5 hang cleans (45/35)
• 5 Press

Strength

• 5 Deadlifts (135/95)
• 5 Deadlifts (135/95)
• 5 Deadlifts (185/115)
• 3 Deadlift (225/ 155)
• 3 Deadlift (315 / 215)
• 2 Deadlift (365 / 240)
• continue with incremental 2 or 1-rep warm-up sets until
• 1 x 5 work set

21, 15, 9 for Time (partner – waterfall)

• Row
• Clean and Jerk (115/80)

3 rd Warm-Up (In the racquetball room)

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 5 push-ups
• 10 Air Squats

Strength: Bench Press (In Fitness Center)

• 2 x 5 (45/35)
• 1 x 5 (95/65)
• 1 x 3 (135/85)
• 1 x 2 (185/130)
• 5 x 3 (work sets)

For Time 15 min cap (In the Gym)

• 500m Row
  • 21 Ring Push-ups
  • 21 Lunges
• 500m Row
  • 15 Ring Push-ups
  • 15 Lunges
• 500m Row
  • 9 Ring Push-up
  • 9 Lunges

2 rd Warm-Up

• 2 x 1 inch worm + 2 shoulder tap push-ups
• 5 push-ups
• 10 Air Squats

10 rds (recovery paces)

• 250m Row (around 2:05 – 2:20/500m pace)
• 10 down 1. (with med-ball 80/50)
  • DL
  • Floor Press
  • Sit-up