Rowing

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3 rds Warm-Up

  • 2 x 1 inchworm + 2 shoulder tap push-ups
  • 10 Air Squats
  • 6 lunges

2 Rounds

  • 500m Row
  • 50m Walking Lunges
  • 1000m C2 Bike
  • 50 Wall Balls

100 Sit-ups

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2 rd Warm-Up

  • 2 x 1 inchworm + 2 shoulder tap push-ups
  • 10 Air Squats
  • 30-second squat hold

Strengths – Squats

  • 2 x 5 @ 45/35
  • 1 x 5 @ 95/65
  • 1 x 3 @ 135 / 85
  • 1 x 2 @ 185 / 115
  • 5 x 3 (work set)

8 – Lateral Ball Slams after the first four warm-up sets


3rd for Time (partner/team waterfall)

  • 250m Ski Erg
  • 5 devil presses (35s/25s)
  • 250 Row

100 Sit-ups (time permitting)

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2 rd Warm-Up

  • 2 x 1 inchworm + 2 shoulder tap push-ups
  • 10 Air Squats

8 rounds for Time (Partner)

  • 1000m Row
  • 2 Down and Back Farmers Carries (35kbs)
  • Recover C2/Assault Bike Ride

1 – partner Rows while the other Carry / Rides


100 Sit-ups

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3 rd Warm-Up

  • 2 x 1 inchworm + 2 shoulder tap push-ups
  • 5 Air Squats + 6 Lunges
  • 3 push press each arm (warm-up weights)

5 rounds For Time

  • (50/40, 40/32, 30/24, 20/16, 10/8) cal row
    • 10 Lunges (1 x 35/25lb DB or KB)
    • 10 Left-Hand Push Press
    • 10 Lunges
    • 10 Right-Hand push press

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2 rd Warm-Up

  • 2 x 1 inchworm + 2 shoulder tap push-ups
  • 10 Air Squats
  • 5 hang cleans (45/35)
  • 5 Press

Strength

  • 5 Deadlifts (135/95)
  • 5 Deadlifts (135/95)
  • 5 Deadlifts (185/115)
  • 3 Deadlift (225/ 155)
  • 3 Deadlift (315 / 215)
  • 2 Deadlift (365 / 240)
  • continue with incremental 2 or 1-rep warm-up sets until
  • 1 x 5 work set

21, 15, 9 for Time (partner – waterfall)

  • Row
  • Clean and Jerk (115/80)

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3 rd Warm-Up (In the racquetball room)

  • 2 x 1 inchworm + 2 shoulder tap push-ups
  • 5 push-ups
  • 10 Air Squats

Strength: Bench Press (In Fitness Center)

  • 2 x 5 (45/35)
  • 1 x 5 (95/65)
  • 1 x 3 (135/85)
  • 1 x 2 (185/130)
  • 5 x 3 (work sets)

For Time 15 min cap (In the Gym)

  • 500m Row
    • 21 Ring Push-ups
    • 21 Lunges
  • 500m Row
    • 15 Ring Push-ups
    • 15 Lunges
  • 500m Row
    • 9 Ring Push-up
    • 9 Lunges
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2 rd Warm-Up

  • 2 x 1 inch worm + 2 shoulder tap push-ups
  • 5 push-ups
  • 10 Air Squats

10 rds (recovery paces)

  • 250m Row (around 2:05 – 2:20/500m pace)
  • 10 down 1. (with med-ball 80/50)
    • DL
    • Floor Press
    • Sit-up

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3 rd Warm-Up

  • 2 x 1 inchworm + 2 shoulder tap push-ups
  • 10 air squats
  • 8 cal row
  • 3 wall ball shots (20/14

6 Rounds for Time (Partner)

  • 15 Wall Ball Shots
  • 25/20 Cal Row

Each partner has to complete both movements before a round is complete.

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3 rd Warm-Up

  • 2 x 1 inchworm + 2 shoulder tap push-ups
  • 5 push-ups
  • 10 air squats

4-rds of 3:00min work : 90-seconds rest

    • 12 dumbbell floor press (50s/35s)
    • 9 dumbbell squats
    • 6 dumbbell clean and jerks
    • Max Cal Row for the remaining time

    inspired by CrossFit’s WOD

    Tags:

    3 rd Warm-Up

    • 1 x 1 inchworm + 2 shoulder tap push-ups
    • 10 Air Squats
    • 5 press
    • 2 dips

    For Time

    • 1 round
      • 30 push jerks (95/65)
      • 15 Ring Dips
      • 600m Row
    • 2 rounds
      • 20 push jerks
      • 10 ring dips
      • 400m Row
    • 3 rounds
      • 10 push jerks
      • 5 dips
      • 200m Row