Rowing

Strength

7 min Amrap

• 25m Overhead Ball Carry (80/50)
• 2 Strict Pull-ups

Conditioning

3 Rounds for Time (Partner)

• 1000m Row
• 50 thrusters (45/35)
• 30 Pull-ups

Split work as needed

Tabata – Core

• Sit-ups
• Dead bug
• RT Arm KB Z-Press with Twist
• LT Arm KB Z-Press with Twist
• Plank
• Mountain Climber
• Leg Lift Over KB
• Russian Twist

Strength

15 min E1.5MOM

• 3 Box Jumps (24″+/20″+)
• 5 Barbell Rows (135/85)
• 2 Strict Pull-ups

Conditioning

For Time (Partner)

• 5k Row
• 30 Clean and Jerks (135/85)
• 45 Deadlifts (225/155)
• 45 Hand Stand Push-ups

1 partner rows while the other works. Switch as needed.

Conditioning

3 Rounds

• 1000m Row at an above-average pace
• 10 burpees
• 3 min of rest

Skill Development

12 Min EMOM

• Hang Squat Clean
• Squat Clean + Jerk

Work up in weight

Skill Work

10 Min EMOM

• Pull-Ups (pick a number)
• Rest of the minute easy Assault Bike

Conditioning

5 Rounds for Time

• 25 Cal on Erg
• 15 KB/DB Snatches Right Arm (35/25)
• 15 KB/DB Snatches Left Arm

Conditioning

For Time

• 100 Cal Row
• 80 Weighted box Step-ups (35/25)
• 60 KB/DB Shoulder-to-overhead (35s/25s)
• 40 Cal Ski Erg
• 20 Deadlifts (225/155)

Death by Assault Bike

• Start at 2 cal and every minute raise by 2 minutes until you cannot complete the cals.

Run 2.5 miles

Objectives of Today’s Training

• Muscle/Cardio Endurance
• Squat Cleans and Front Squats

Workout-1

Strength

Find Max Craig Special in 9 attempts

• 1 Hang Squat Clean + Front Squat

Workout -2

For Time

• 800-meter row
• 21, 15, 9
  • Thrusters (95/65)
  • Toes-to-bar
• 800-meter Ski Erg / Runner

Objectives of Today’s Training

• Muscle Endurance
• Mental Fortitude

Workout-1

9 x 1 Increasing Weight

Curtis P with a Jerk

What is a Curtis P

• Squat Clean
• 2 front-rack lunges
• 1 Jerk

Workout -2

For Time

• 2k Bike
• 50 bear hug squats (50/30)
• 40 burpees
• 30 pull-ups
• 20 weighted step-ups (20″) (50/30)
• 10 wall balls (50/30)
• 1k row

Objectives of Today’s Training

• Pulling Strength
• Clean and Jerk Technique and Strength

Workout-1

24 min E2MOM

• hang squat clean
• squat clean + jerk

increase weight each round

Workout -2

Strength – 16 min ALT E2MOM

• 30 cal row
• 30 wallballs (30/20)

Objectives of Today’s Training

• Pulling Strength
• Clean and Jerk Technique and Strength

Workout-1

20 min Deadlift

Work up to a heavy 1 x 5

Workout -2

Strength – 24 min ALT E3MOM

• 600m Row
• 3 Shankle Complexes (155/115)
  • 2 Hang Power Cleans
  • 1 Front Squat
  • 2 Jerks

Objectives of Today’s Training

• Shoulder Strength
• Elbow turnover for cleans
• Practice Row Pacing

Workout -1

Strength – 14 min E2MOM

• Press Warm-up Sets
• 3 x 5 Press Work Sets

Workout-2

16 min Alt EMOM

• 8 Hang Squat Cleans (135/95)
• 8 Hand Stand Kick Ups

Workout-3

8 min Rowing

• 3 min @ 20 spm
• 1 min @ 22 spm
• 1 min @ 24 spm
• 1 min @ 26 spm
• 1 min @ 28 spm
• 1 min @ 30 spm