Rowing

Workout

30 cal row
10 front squat
10 z-press
20 cal row
10 front Squat
10 z-press
10 cal row
10 front squat
10 z-press

Cardio

4 Person workout – Rotate every minute through the exercises until the total is reached.

• 5 miles Assualt Bike
• 10k Air Runner
•   5k Rower
• Rest

Strength

Deadlifts

2 x   5 @ 135lb
1 x   5 @ 50%
1 x   3 @ 70%
1 x   3 @ 75%
1 x   2 @ 80%
1 x   2  @ 85%
1 x   2  @ 90%
1 x   3  @ 95%

Back Squats

2 x 5 x   45lb
1 x 5 x   95lb
1 x 3 x 135lb
1 x 3 x  65% max
1 x 3 x  75% max
1 x 3 x  80% max
1 x 3 x  85% max
4 x 3 x 90% max

Lunges

2 x 6  @ 45lb  (used the bumpers from the squat)
2 x 6  @ 90lb (used 2 bumpers from the squat)
1 x 6   @ 45lb bar overhead
1 x 6   @ 75lb bar overhead
4 x 6   @ 135lb front rack

Cardio

20min EMOM

Row 10 cal  (at 1300cal/hr pace approx 30seconds)
Finish Minute at 800cal/hr pace.

After a full day’s worth of rest and a couple of days away from the barbell, today we get back to strength training with a leg and back routine ending with rowing intervals.

Strength

Deadlifts

1 x 10 @ 135lb
1 x   5 @ 50%
1 x   5 @ 75%
1 x   3 @ 80%
1 x   3 @ 85%
1 x   3 @ 90%

Back Squats

2 x 5 x   45lb
1 x 5 x   95lb
1 x 3 x 135lb
1 x 3 x  65% max
1 x 3 x  75% max
1 x 3 x  80% max
1 x 3 x  85% max
4 x 3 x 90% max

Lunges

2 x 6  @ 45lb  (used the bumpers from the squat)
2 x 6  @ 90lb (used 2 bumpers from the squat)
1 x 6   @ 45lb bar overhead
1 x 6   @ 75lb bar overhead
4 x 6   @ 95lb bar overhead

Cardio

4  rounds on rower
2.5 min (<1:50/500m pace)
4 min recovery row (2:10/500m pace)

Deadlifts

1 x 10 @ 135lb
1 x   5 @ 50%
1 x   5 @ 75%
1 x   3 @ 80%
1 x   3 @ 85%
1 x   2 @ 90%

Back Squats

2 x 5 x   45lb
1 x 5 x   95lb
1 x 3 x 135lb
1 x 3 x 225lb or 65% max
1 x 3 x 255lb or 75% max
1 x 3 x 275lb or 80% max
1 x 3 x 295lb or 85% max
4 x 3 x 315lb or 90% max

Lunges

2 x 6  @ 45lb  (used the bumpers from the squat)
2 x 6  @ 90lb (used 2 bumpers from the squat)
1 x 6   @ 45lb bar overhead
1 x 6   @ 75lb bar overhead
4 x 6   @ 95lb bar overhead

Cardio

5  rounds on rower
500m sprint (<1:45/500m)
3min recovery row (2:10/500m pace)

Deadlifts

1 x 10 @ 135lb
1 x   5 @ 50%
1 x   5 @ 75%
1 x   3 @ 80%
1 x   3 @ 85%
1 x   2 @ 90%

Do 5 bar-facing burpees between sets

Back Squats

2 x 5 x   45lb
1 x 5 x   95lb
1 x 3 x 135lb
1 x 3 x 185lb or 50%
1 x 3 x 225lb or 65%
1 x 3 x 255lb or 75%
1 x 3 x 275lb or 80%
1 x 3 x 295lb or 85%
3 x 3 x 315lb or 90%

Do 5 toes-to-bar between sets

Lunges

2 x 6  @ 45lb  (used the bumpers from the squat)
2 x 6  @ 90lb (used 2 bumpers from the squat)
1 x 6   @ 45lb bar overhead
1 x 6   @ 75lb bar overhead
4 x 6   @ 95lb bar overhead

Do 5 pike-ups between sets

Cardio

3500 meter at a 800 – 850 cal/hr pace
Every 3rd minute row 10 calories with arms only