Rowing

Tags:

Every 4 minutes for 4 rounds

  • 15 Toes-to-Bar
  • 10 Push-ups
  • 5 power cleans (135 / 95)

Every 4 minutes for 3 rounds

  • 500m row
  • 50m Ball Carry
Tags:

Every 3 minute for 30 minutes

  • 5 Dips or 10 Push-ups
  • 1 Heavy ball to Shoulder (150/80) or Heavish Power Clean
  • Max Distance on your Erg of Choice

For Time:
4 rounds of:

  • 12 Cal Ski-Erg
  • 9 Toes-to-Bar
  • 6 Devil Presses

Into 5 Rounds of:

  • 200m Row
  • 10 Push-ups

30 min – Every 5 min Switch

  • Air Runner
  • Row
  • C2 Bike

15 Push-ups and 5 Dips Before Each Round

Tags:

For Time

  • 3000m Row
  • 6000m C2 Bike

10 Rounds

  • 10 x GHD sit-ups or equivalent
  • 3 Dips
  • 250m Row

28 Round AMRAP – 40 seconds on 20 seconds rest

  • C2 Bike
  • Air Runner
  • Ski Erg
  • Rower

    5 rounds for time

    • 400m Row / Ski Erg
    • 15 Push-ups
    • 10 GHD Sit-ups / Toes-To-Bar
    • 5 Strict Pull-ups

    Knee Strengthing

    8 rds for time

    • 300m Row
    • 6 deadlifts (185lb / 125lb)
    • 12 Box Step-ups (20″)

    Knee Strengthing

    5 rds for time

    • 500m Row
    • 10 KB Swings (53/25)
    • 5 x Single Arm Push Press Each Arm