Posts Tagged ‘rowing’

Warm up

Strength
3 x 3 Deadlift
3 x 10 Good Mornings
3 x 15 HLR

Stamina
Row, Ruck March, Bike for 45 min

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs
Plank Crawl
V-Up Hold
Banded Bird Dog
Bicycles
Flutter Kicks

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Warm up

Strength AHAP/AMRAP:
Squat
Leg Press
Leg Curl
Calf Raise

Stamina
Max Push Ups in 2 min
Max Pull Ups in 2 min

Conditioning
Row for 45 min

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs
Plank Crawl
V-Up Hold
Banded Bird Dog
Bicycles
Flutter Kicks

Warm up

Strength
3 x 3 Bench Press + Pull Ups
3 x 10 DB Fly
3 x 10 DB Row

Stamina “Death By”
EMOM perform 1 more rep than last time:
1 x Pull Up
2 x Push Ups
3 x BW Squats

Conditioning 20 min AMRAP:
250m Row
50 ft Sandbag Carry @ BW

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs
Plank Crawl
V-Up Hold
Banded Bird Dog
Bicycles
Flutter Kicks

Warm up 10 min KB Complex:
One Arm Swing Left
Lunge Left
One Arm Swing Right
Lunge Right
Slasher Left
Figure 8 Left
Slasher Right
Figure 8 Right
Clean & Press Left
Clean & Press Right

Strength
10 x 2 Front Squat @ 80%

Conditioning
Row 1k for time

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs
Plank Crawl
V-Up Hold
Banded Bird Dog
Bicycles
Flutter Kicks

Warm up
Row 10 minutes at an easy pace

Strength
5 x 5 Squat
5 x 10 Leg Press
5 x 15 Leg Curl
5 x 20 Calf Raise

Murph Prep 16/35
10 rounds for time:
2 x Pull Ups
4 x Push Ups
6 x BW Squats

Conditioning 6 rounds:
Row 500m for time
Rest as needed

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs
Plank Crawl
V-Up Hold
Banded Bird Dog
Bicycles
Flutter Kicks

Warm up

Strength
3 x 20 Deadlift @ 30%
3 x Pull Up/Push Up Ladder (1-6)

Conditioning
Row 30 minutes at an easy pace

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs
Plank Crawl
V-Up Hold
Banded Bird Dog
Bicycles
Flutter Kicks

27 Mar 17

Posted: March 27, 2017 in Workouts
Tags: , , , , ,

Warm up

Strength AHAP/AMRAP:
Squat
Leg Press
Leg Curl
Calf Raise

Murph Prep 10/35
5 rounds for time:
4 x Pull Ups
8 x Push Ups
12 x BW Squats

Recovery
Row 2k at an easy pace

Warm up
Row 2k in 8 minutes

Strength AHAP/AMRAP:
Deadlift
Good Mornings
HLR

Massive Erection
1) Move all of the KB in the gym from one side to the other. Lunges Only.

2) 5 rounds:
10 x Towel Pull Ups
15 x Towel KB High Pulls
20 x KB Halo’s
10 x Finger Push Ups
50m Farmer’s Carry
50m DB Bear Crawl

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs
Plank Crawl
V-Up Hold
Banded Bird Dog
Bicycles
Flutter Kicks

20 Mar 17

Posted: March 20, 2017 in Workouts
Tags: , , , , ,

Warm up

Strength AHAP/AMRAP:
Press
BB Curls
Dips

Murph Prep 7/35
5 rounds for time:
3 x Pull Ups
6 x Push Ups
9 x Squats

Cool Down
Row 2k at an easy pace

Warm up 3 rounds:
Row 250m
3 x Cleans

World War II
1) 5 rounds:
1 x Suicide Sprint
15 x Push Ups

2) 5 rounds:
1 x Suicide Sprint
10 x Deadlifts

3) 3 rounds:
20 x Box Jumps
7 x Clapping Push Ups

4) 10 x Elevator Get Ups

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs
Plank Crawl
V-Up Hold