Row

  • Thursday, June 16, 2016

     

    Skill

    Handstand Walk

    Cherry Pickers
    Or
    Walk Around Box

    Metcon

    250m Row Repeats

    Work Rest 1:1

    15 Rds

    Rds 1-5 Warm Up

    Increase intensity each rds

    Rds 6-10 Max Effort

    Fall off rower

    Rds 11-15 Cool

    Decrease intensity each rds

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  • Sunday, June 12, 2016

    Partner Warm Up

    While one person Rows 10 Calories (steady), their partner performs 1 KB Deadlift every time they tick over a calorie.
    Switch
    While one person Rows 15 Calories (a little faster), their partner performs 1 KB Bent Over Row (alt) every time they tick over a calorie.
    Switch
    While on person Rows 20 Calories (Fast!), their partner performs 1 KB Swing from the top down. So the top position is their holding position while they wait for their partner to give them the signal to go again.

     

    Skill

    Turkish Get Ups

    2 Rds

    8 x TGU with a 30sec pause in the bottom position (KB above chest) and 30sec pause in the top position (KB Overhead). Alternate sides each rep.

     

    Metcon

    5 Rds

    Row 500m
    Max Set KB Swing (53/35)
    Rest 2 Mins
     
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  • Tuesday May 24th

    Recovery

    Row/Ride/Run 7 min @ 50% effort
    Rest 5 Mins
    Row/Ride/Run 7 min @ 50% effort 

     

    Core

    3 RNFT

    Flutter kicks X 50
    Single unders X 100
    V-Ups X 25
    Single unders X 100
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  • Saturday May 30th

    Squat Therapy 15 Mins

     

    Metcon

    Partner WOD

    Teams of Two 

    5 RFT

    20 KB Swings (Heavy)
    Row/Run 400 Meters
    20 Box Jumps 
    20 Weighted Russian Twists 
    ME Row or Airdyne x 1 minute
    Rest 1 minute between sets
    Each Partner switches off each movement, so partner one does 20 KB Swings, partner 2 does run 400 meters, and so on.
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  • Saturday April 18th

    Strength

    Pull Ups (10 Mins)

     

    • Strict Weighted Pull Ups - 5x5.  Be sure to pull yourself upward by contracting the lats as. The elbow should be driven to your side. Pull to the front, attempting to get your chin over the bar. Avoid kipping, swinging or jerking movements.
    • Strict Pull Ups - 3 x 10.  Be sure to pull yourself upward by contracting the lats as. The elbow should be driven to your side. Pull to the front, attempting to get your chin over the bar. Avoid kipping, swinging or jerking movements.
    • Strict Band Assisted Pull Ups - 3 x 10.  Be sure to pull yourself upward by contracting the lats as. The elbow should be driven to your side. Pull to the front, attempting to get your chin over the bar. Avoid kipping, swinging or jerking movements.
    • Dead Hang Flexed Arm - Get a bench or box so you can easily jump up and get your chin over the bar. Then hold that position for about 10-20 seconds. Ensure you have an excellent hollow body  position with your toes out in front of you, stomach, butt, and thighs tight.
    • Negatives - Similar to the Dead Hang Flexed Arm jump up so your chin is over the bar; then very slowly and smoothly lower yourself to the bottom lockout position. Try not to just let go at the bottom – this is usually the sticking point for many athletes.
    • Ring Rows - Grab the rings with a closed grip and lower your body so it is parallel to the ground with arms fully extended. You should be in a straight line from the shoulders, hips, knees and ankles.  Pull your chest to the rings, moving your body as one unit.  Touch the rings to the chest and lower back down so the arms are completely straight. The lowering should be controlled but not 'slow'

     

     

    Metcon

    Teams of Two

    6 Min AMRAP

    Wallballs

     

    6 Min AMRAP

    KB Swings
     

    12 Min AMRAP

    200m relay race (run or row)

     

    Each team gets one ball and one kettlebell, one athlete working while the other rests. Score is total wallballs + total swings + total runs.

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  • Sunday April 5th

    Metcon

    Sunny Days

    In teams of three:
     

    Row 7.5k

    Break up into 500m pieces. penalty of 1 burpee for each second over 35:00
     

    Take the rowers outside and enjoy the sun (and remember to bring sunblock)!

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  • Friday April 3rd

    Strength

    Back Squat

    3 x 5

    Add 10/5lbs to Monday’s weight.

    Press

    3 x 5

    Add 5/2.5lbs to Monday’s weight.

     

    Metcon

    “Jackie Brown”
     

    AFAP

    Row 1000m/800mRun
    50 Wallballs
    30 Chin-ups

    10 Min Cap

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  • Thursday April 2nd

    Mobilty

    Scapula

     

    Metcon

    Mental Toughness

    3 RFT at 100% effort:

     

    250m Row/200m Run
    10 KBS 
    10 Burpees
    10 KBS
    10 Burpees
    10 KBS
    250m Row/200mRun

     

    **Rest exactly 12 min between rounds**

     

     
     
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  • Sunday March 22nd

    Metcon

    Partner WOD
     

    21-15-9
     

    KBS
    Box Jumps

     

    Partner 1 does 21 KBS, then partner 2 does 21 KBS, then Partner 1 does 21 Box Jumps, then Partner 2 does 21 Box Jumps, and so on until both finish 9 KBS and 9 Box Jumps 

     

    Then right into the following of:

    Row 2000 Meters or Airdyne 200 Calories or Run 1600m
    Break up whatever way each time wants to break up

     

    21-15-9
     

    DB Squats
    Burpees

     

    Partner 1 does 21 DB Squats, then partner 2 does 21 DB Squats,, then Partner 1 does 21 Burpees, then Partner 2 does 21 Burpees and so on until both finish 9 DB Squats and 9 Burpees
     

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  • Thursday March 12th

     

    Metcon

    Row 1000m Then

    3 Rounds
    7 Hang Power Cleans
    10 Ball Slams

    Row 750m Then
     

    2 Rounds
    7 Hang Power Cleans
    10 Ball Slams

    Row 500m Then

    7 Hang Power Cleans
    10 Ball Slams
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