Rowing

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)

10 min Warm Up

3 Rounds for Time

• 32 cal Row
• 16 Lunges (53/35 kb)
• 8 Shoulder-to-overhead (95/65)
• 4 Med-Ball over Shoulder (100/80)

5-min Set-up / Stretch

3 rounds for time

• 250m Row
• 15 box Step-ups (left leg)
• 250m Row
• 15 box Step-ups (right leg)

cash out: 2000m Row

15-minute Row (zone 2)

24-minute EMOM

• 10 x Toes-to-bar
• 1-Legged RDLs with KB/DB (5 each leg)
• 10 Sit-ups
• 10 Dynamic Ball Slams (30lb)
• 10 Good Mornings with Barbell
• 10 Cal Assault Bike

15-minute Warm-Up

For Time

• 500m Row
• 30 Shoulder-to-Overhead (115/80)
• 500m Row
• 20 Shoulder-to-Overhead (135/95)
• 500m Row
• 10 Shoulder-to-Overhead (165/115)

10-minute Warm-up/Set-up

For Time

• 5 Rounds
  • 30 Wall Balls
  • 1 min of rest after each round
• 2000m Row

1 minute of rest is required after the 5th round of wall balls and before rowing

Maximize the first set of wall balls in each round to build wall ball capacity.

10-minute Warm-up/Set-up

15 min Clean and Jerk

• 5 x 45
• 5 x 95
• 3 x 135
• 2 x 165
• 5 x 3 x 185 (or until time runs out)

3 rounds for time

• 500m Row
• 12 Body Weight Deadlifts
• 21 Box Jumps / Box step-ups. (20″ box)