***Rowing below***
Hey guys! I’ll be gone this week in California judging the Games! Big deal, there’s only 10 of us judges going! Quite the honor to say the least 🙂
For this week, I’m only gonna send 1 mega post. You guys are pro’s though, the zoom info doesn’t change, the same link will work. Find it immediately below 🙂
Zoom Times: 11:00am
Join Zoom Meeting
https://zoom.us/j/5436926158
Meeting ID: 543 692 6158
Passcode: 162313
Sunday’s Stretchying Session (BT3):
Zoom ID: 874 1222 5401
No passcode 🙂
Monday:
Monday:
30 MU’s for time.
We’re gonna work an interval of some kind, and scaled muscle ups of some kind of pull-up and dip work!
Tuesday:
5 Rounds for Time of:
10 Toes-to-Bar/Lying Leg Raises
15 Bent Over Rows
20 Overhead Walking Lunges 25/15
Run in place for 2 minutes
Wednesday:
For Time:
Row 1k
50 Lunges 45/33 – barbell on back is the idea
Row 750
35 Lunges 45/33
Row 500
20 Lunges 45/33
OR:
100 Sumo DL High Pulls 55/33
50 Lunges
75 Sumo DL High Pulls 55/33
35 Lunges
50 Sumo DL High Pulls 55/33
20 Lunges
Thursday:
Bench Press x3 with Barbell Rows a plenty afterwards
OR
4 Max Sets of Push-ups, followed by 200 banded pull-aparts, or rows of some kind
Friday:
AMRAP in 10 minutes
30 Jumping Jacks
15 Dumbbell Snatches (35/20 lb)
Saturday:
Go to a track! Or double the distance and ride a bike or row!
6 x 400m Run with 4 minutes rest each
Monday:
For Time:
21-15-9
Power Cleans with something pretty heavy
-and-
75/50/25
Sit-ups
Rowing!
Monday
Rest Day, hopefully you guys dug something up from before, thanks!
Tuesday
3 Rounds all out
850m
Rest 5 Minutes
Wednesday
For Time
40 Calories
Rest 90 seconds
30 Calories
Rest 75 Seconds
20 Calories
Rest 60 seconds
10 Calories
Thursday
Repeat 5 Rounds
Max Meters in 80 Seconds
Rest 3 minutes
Friday
4 Rounds of:
200m on, Rest 70 Seconds
-then-
4 Rounds of:
100m on, Rest 35 Seconds
-then-
4 Rounds of:
300m On, Rest 105 Seconds
Saturday
Row 3000m.
Hold your 1k pace. Each time your pace rises above the 1k pace for more than like two strokes, take a 20 seconds break (full break, no rowing). Note time to completion.
Monday
Row for Max Watts
Hold 90% for as long as possible, once impossible, rest 3 minutes and try again, once unable, then you’re done for the day. No more than 6 rounds.
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