Rowing

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)

5-minute Warm-up/Set-up

9 Rounds C2 Rower EMOM

• 1:40 on
• :20 Rest
• Take Round 6 off.

This is a C2 Rower Preset Workout.

Set an aggressive goal pace and attempt to hold it for each round.

The pace you hold for a 2000m row is a good starting point.

Buttery Bro’s Feature of the Workout.

10-minute warm-up set-up

For Time

• 60 Cal Row
• 5 rounds
  • 20 Wall Balls (20/14)
  • 1 x 25m KB- Farmers Carry (53s/35s)
• 60 Cal Row

10 min Set-up/warm-up

Relay For Time (2 teams – evenly split)

• 5000m Row (250m/ individual)
• After your turn, must complete 1 x 25 meter slid push (250/175) before returning to the rower
• Every 4th minute, the whole team
  • 5 Burpees (everyone must have burpees done before returning to rower)

8 min AMRAP Warm-up

• 5 Pull-ups
• 7 Push-ups
• 10 Lunges

5 min Transition

30-20-10 For Time

• Rowing Cals
• Box Step-ups (20″)
• Wall Balls (20/14)

2 heavy Med-Ball over shoulder after each round (100/80)