Rowing

Warm-up

5 rounds of

• 3 Inch Worms
• 10 air squats
• cleans (2rd x 5 @ 45/35, 2rds x 5 @ 95/55 1rd x 2 @ 115/75
• 8 cal row

For Time

• 20 Cleans (115/75)
• 500 meter Row
• 15 Cleans (135/95 )
• 500 meter row
• 10 cleans (165/ 115)
• 500 meter row
• 5 cleans (185/ 130 )
• 500m row

Warm-up

5 rounds of

• 2rd x 5 Air Squats, 3rds x 10 cal Row
• 5 Push-ups
• 5,5,5,3,1 (2 x 5 x 45/35, 5 x 95/65, 1 x 3 x 135/95, 1 x 1 x 1 155/95)

4 rounds of

• 500m Row
• 12 Bench Press (155/95)

Warm-up

• 3 minutes of Light Rowing (50% -60% of workout pace 400 – 700 cal/hr)
• Stretching
  • Butterfly Stretch
  • 10 reps of Cat-Cow back stretch
  • 10 reps each side Bird-Dog
• 30 Seconds Hip Flexor Stretch each side
• Alt Tabata
  • Rowing
  • Sit-up

50, 40, 30, 20, 10 for time

• Sit-ups
• Rowing Calories
• 1 x Down and Back Bear Crawl between rounds.

3 Round Warm-up

• 3 inchworms
• 4 burpees
• 7,5,3 snatches. (45/35, 75/55, 95/65)
• 8-10 cal row

5 x 2-minute rounds

• 10 power snatches (95/65)
• 10 lateral burpees over the bar
• Max Cal Row for the remaining time
• rest 2 minutes

Whiteboard Workout

We’ll create the workout on the whiteboard today.

4 rounds Warm-up

• 10 Air Squats
• 10 Push-Ups
• 10 Ring Rows
• 10 Sit-ups

For Time

• 1000m Row
  • 50 pull-ups
  • 150 Sit-ups
• 1000m Row

Partition the Pull-ups and Sit-ups as needed.

10-minute Warm-up

• 3 Rounds
  • 5 toe touch to overhead stretches
  • 5 Burpees
  • 10 cal row
  • 5 DB Snatch Each Arm (25/15)

42 – 30 – 18 For Time

• Cal Row
• 1 arm Alternating Dumbbell Snatch (50/35)

10-minute Warm-up

20-minute AMRAP

• 30 knees-to-waist
• 800/1000m Row

3 round Warm-up

• 5 Pull-Ups
• 10 Push-Ups
• 15 Air Squats

Light/Half Incredible Hulk (10-minute AMRAP)

• 5 Deadlifts (95/65)
• 5 Hang Power Cleans
• 5 Front Squats
• 5 Push Press
• 5 Back Squats

2-minute Rest

10-minute Zone 2 Row

• Row at a very comfortable Pace

Core Tabata (4 rounds 20 seconds work, 10 seconds rest) Alternate

• bicycle crunches
• Plank

10 min Warm Up

Back Squat

• 2 x 5 (45/35)
• 1 x 5 (95/65)
• 1 x 3 (135/95)
• 1 x 2 (165/115)
• 3 x 5 (195/135)

10 Rounds For Time (25 min Cap)

• 15 cal Row
• 15 Wall Balls (20/14)