Warm-Up 3 Rounds: 100m Row 200m Run 5 Strict Pull-Ups 5 Close Grip Push-Ups 5 Muscle Snatches – With an Empty Bar 5 Overhead Squats – With an Empty Bar Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 14 Minute AMRAP: 7 Ring Muscle Ups 200m …
Tag Archives: Row
Friday 11.05.21
Warm-Up 2 Rounds: 400m Run 400m Row 40 Single Unders 1 Minute Plank 200m Run 200m Row 20 Single Unders 30 Second Plank Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: For Time: 500m Row Rest 3 Minutes 500m Row Rest 3 Minutes 500m Row Rest …
Friday 10.29.21
Warm-Up 4 Rounds: 100m Row 5 Air Squats 5 Front Squats – With an Empty Bar 5 Hang Power Cleans – With an Empty Bar 5 Thrusters – With an Empty Bar Strength Every Minute on the Minute for 10 Rounds: 2 Hang Power Clean + 1 Hang Clean Build to an RPE 8 …
Thursday 10.28.21
Warm-Up 10 Minutes of Movement 1 Minute Row 2 Rounds: 3 Strict Pull-Ups 6 Push-Ups 9 Sit-Ups Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: For Time: 1600m Row Rest 3 Minutes 1200m Row Rest 3 Minutes 800m Row Rest 3 Minutes 400m Row Variation …
Wednesday 10.27.21
Warm-Up 3 Rounds: 200m Row 40 Singles 20 Double Unders 10 Front Squats – With an Empty Bar 5 Muscle Snatches – With an Empty Bar 10 Overhead Squats – With an Empty Bar Strength Every Minute on the Minute for 10 Rounds 2 Hang Power Snatches + 1 Hang Snatch Build to an …
Thursday 10.28.21
Warm-Up 10 Minutes of Movement 1 Minute Row 2 Rounds: 3 Strict Pull-Ups 6 Push-Ups 9 Sit-Ups Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: For Time: 1600m Row Rest 3 Minutes 1200m Row Rest 3 Minutes 800m Row Rest 3 Minutes 400m Row Variation …
Friday 10.29.21
Warm-Up 4 Rounds: 100m Row 5 Air Squats 5 Front Squats – With an Empty Bar 5 Hang Power Cleans – With an Empty Bar 5 Thrusters – With an Empty Bar Strength Every Minute on the Minute for 10 Rounds: 2 Hang Power Clean + 1 Hang Clean Build to an RPE 8 …
Sunday 10.24.21
Warm-Up 10 Minutes of Movement 100m Row 200m Run 3 Deadlifts – With an Empty Bar 6 Hang Power Cleans – With an Empty Bar 9 Strict Press – With an Empty Bar 18 Air Squats Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 30 Minute …
Wednesday 10.27.21
Warm-Up 3 Rounds: 200m Row 40 Singles 20 Double Unders 10 Front Squats – With an Empty Bar 5 Muscle Snatches – With an Empty Bar 10 Overhead Squats – With an Empty Bar Strength Every Minute on the Minute for 10 Rounds 2 Hang Power Snatches + 1 Hang Snatch Build to an …
Tuesday 10.19.21
Warm-Up 3 Minutes on the Rower at RPE6 Then, 4 Rounds: 4 Hang Muscle Cleans 4 Front Squats 8 Strict Press 4 Strict Pull-Ups Strength Build to a heavy 2 Hang Power Clean (a 2@ RPE8 in the Hang power Clean) Then perform the following below: 1 Hang Power Cleans Every Minute on the …
Tuesday 10.19.21
Warm-Up 3 Minutes on the Rower at RPE6 Then, 4 Rounds: 4 Hang Muscle Cleans 4 Front Squats 8 Strict Press 4 Strict Pull-Ups Strength Build to a heavy 2 Hang Power Clean (a 2@ RPE8 in the Hang power Clean) Then perform the following below: 1 Hang Power Cleans Every Minute on the …
Sunday 10.24.21
Warm-Up 10 Minutes of Movement 100m Row 200m Run 3 Deadlifts – With an Empty Bar 6 Hang Power Cleans – With an Empty Bar 9 Strict Press – With an Empty Bar 18 Air Squats Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 30 Minute …