rowing

Monday 9.14.2015

Strength

Back Squat
10 x 2 @ 50%

Conditioning

Team WOD

6 Rounds
(3 rounds per partner)

3 min Round

500/400m Row
Max Effort Wall Ball 20/14

Finisher
3 x 15 Barbell RDL (light)
3 x 20 Hollow Rocks

Competition
GHR x 30
Reverse Hyper 3 x 20

Beginners'

Strength
5 x 5 Back Squat 

Conditioning

For Time:

3 Rounds

250m Row
20 Wall Balls 20/14

*2min rest

Finisher
3 x 20 Hollow Rocks

Tuesday 7.14.2015

STRENGTH

15 min to find Heavy Snatch Pull + Hang Power Snatch + OHS

CONDITIONING

20 min EMOM:
Even - 12/8 Calorie Row
Odd - 10 Burpee

Finisher:
3 x ME V-Ups 

COMPETITION

8 x 3 Sots Press (barbell)8 x 3 Snatch Balance (light)

Tuesday 7.7.2015

STRENGTH

15 min to find Heavy Power Clean + FS + Thruster

CONDITIONING

“Jackie”:
1000m Row
50 Thrusters 45/35
30 Pull-Ups

Finisher:
100 Band Pull Aparts

COMPETITION

5 min Row of 30 sec Hard/30 sec Recover Pace

Friday 7.3.2015

STRENGTH

12 x 3 Floor Press @65% (Wide/Middle/Close)

CONDITIONING

Team Workout:
8 Rounds Total
90 Second Rounds of:
200m/300m Row
ME Push Press 115/75

Finisher:
3 x ME Strict Chin Ups
4 x 25 Band Pull Aparts

COMPETITION

3 min ME Ring Muscle Up
*3 min Rest*
3 min ME Bar Muscle Up

Thursday 7.2.2015

wodSTRENGTH/SKILL3 min Row for Calories

CONDITIONING “The Chief” 5 Rounds for Reps 3 min AMRAP: 3 Power Cleans 135/95 6 Push Ups 9 Squats *1 min Rest

Tuesday 6.30.2015

wodSTRENGTH20 min to find 1RM Snatch

CONDITIONING 3 Rounds: 20 OHS 95/65 400m Run

Finisher 4 min Rotating Plank

COMPETITION 8 x 2 Snatch Balance @ 40% Tabata Row

Tuesday 6.16.2015

wodSTRENGTH15 min to find Heavy Hang Snatch High Pull + Hang Snatch High Pull + Hang Power Snatch

CONDITIONING Partner WOD 10 Rounds (5 per partner) 90 sec Rounds 6 Power Snatch 95/65 ME Calorie Row *Score is calories. Partners alternate full rounds.

Finisher 3 x 12 KB/DB Oblique Bends

COMPETITION 3 Rounds: 10 T2B 3 Rope Climbs

Wednesday 6.10.2015

wodSTRENGTH5RM Close Grip Bench

CONDITIONING 10 Rounds (Partners alternate rounds): 90 seconds 250m/200m Row ME Pull-Ups *Score is Pull-Ups

Finisher 3 x 15 Barbell Seated Clean and Press 45/35 3 x ME Ring Push Up

COMPETITION 3 Rounds: 10 HSPUs 5 Muscle Ups

4 x 25 Band Pull Aparts

Tuesday 6.9.2015

wodSTRENGTH15 min to find Power Clean + Jerk + Power Clean + Jerk 

CONDITIONING 20 min EMOM: Even- 3 Power Clean 155/105 Odd- 15 Squats

Finisher 5 min Rotating Plank

COMPETITION Tabata Row *4 min rest* Tabata Row  

Saturday 6.6.2015

wod CONDITIONING Team of 2 for Reps 4 Rounds: Partner A - 2 Min Row for Cal Partner B - 2 Min Russian KB Swing 53/35

Partner B - 2 Min Row for Cal Partner A - 2 Min Russian KB Swing 53/35

Score is reps and calories.

Friday 6.5.2015

wodSTRENGTHA. 10 x 3 Split Jerk @ 60% B. 3 x 10 1-Arm DB/KB Row

CONDITIONING For Time: 10 Strict Pull-Ups 20m Waiter Walk 53/35 (each side) 30 Push-Ups 40 DB Push Press 40/30 50 Cal Row

Finisher 4 x 20 Sit Ups

COMPETITION 3 Rounds: 30 Double Unders 10 Push Jerks 155/115

Monday 5.11.2015

wodSTRENGTHA. 15 min to find 1RM Push Press B. 2 x ME @50% of above 

CONDITIONING Team WOD 18 min AMRAP: 150/100m Row ME Burpees *Team members work for 1 minute then switch. Score is burpees.

Finisher 3 x ME Strict Pull-Ups 

COMPETITION 10 min Handstand Walk practice 10 Rope Climbs for time

Wednesday 5.6.2015

wodSTRENGTH/SKILLA. 10 x 3 Close-Grip Floor Press @70% 

CONDITIONING 2 Rounds: 40 Cal Row 30 Pull-Ups 20 HR Push Ups 10 Toe 2 Bar *Rest 3 min*

Finisher 3 Sets: 30 sec Band Pull Aparts 30 sec Hammer Curls

COMPETITION 10 min work on this complex: 1 Pull-Up 1 Toe 2 Bar 1 CTB Pull-Up 1 Bar MU

Thursday 4.30.2015

wodSTRENGTH/SKILLFor Time: 1500m Row

CONDITIONING 20 min EMOM: Even- 5 Power Clean 135/95 Odd- 5 Bar Facing Burpee

 

Friday 4.24.2015

wodSTRENGTHA. 10 x 3 Sumo Deadlift @65% B. 3 x 8 Squat Jumps (Light DB)

CONDITIONING 4 Rounds: 20 Russian KB Swings 53/35 10 KB Front Squat R 53/35 10 KB Front Squat L 53/35 *1 min Rest*

Finisher 100 Steps Walking Lunge

COMPETITION 3 x 6 RDL (Heavy) Tabata Row

Wednesday 4.22.2015

wodSTRENGTHA. 15 min to find 3RM Bench Press with Axle or Fat Grip B. 3 x ME Body Rows

CONDITIONING For Reps/Cals: 3 min Row for Cal 3 min HR Push Ups 3 min Row for Cal 3 min HR Push Ups

Finisher 3 x ME DB Bench 3 x ME V Ups

COMPETITION 3 x ME Strict Pull-Ups 20 HSPU

Friday 4.17.2015

wodSTRENGTHA. 15 min to find 1RM Push Jerk B. 3 x 45 sec Lying DB Extension

CONDITIONING 9 Min AMRAP: *5 Pull Ups 5 Toe 2 Bar 20 Double Unders

Finisher 100 Banded Push Downs 

COMPETITION *CTB 3 x ME Muscle Up 5 min Triple Under work