Row Sprint 2000m
Post time to comments.
Don't leave anything in the tank.
Monday, February 28, 2011
Wednesday, February 23, 2011
Tuesday
5000m row
Wednesday
A. Power Clean, build to a tough single
B. Hang Squat Clean, build to a tough single
C. Front Squat @50% 1RM, 10 reps x 5 sets, 90 sec rest
Friday
A1. Press, 5-4-3-2-1, 120 sec rest
A2. Chin ups, 2-3 tough reps x 5 sets, 120 sec rest
+
3 sets for times:
21 Box Jumps - 20/14
18 Switch Lunges
15 Squats
Rest 120 secs
+
Tabata Unanchored Sit-ups
5000m row
Wednesday
A. Power Clean, build to a tough single
B. Hang Squat Clean, build to a tough single
C. Front Squat @50% 1RM, 10 reps x 5 sets, 90 sec rest
Friday
A1. Press, 5-4-3-2-1, 120 sec rest
A2. Chin ups, 2-3 tough reps x 5 sets, 120 sec rest
+
3 sets for times:
21 Box Jumps - 20/14
18 Switch Lunges
15 Squats
Rest 120 secs
+
Tabata Unanchored Sit-ups
Wednesday, February 16, 2011
2 in 1
Wednesday
3 rounds for time:
Row 500m
12 DL @ 50% RM
21 BJ - 20"/14"
Post total time to comments.
Advice: Strong pace on the row, but not a full sprint. Transition between movements quickly.
Friday
A. Bench Press, build to 1RM
B. Split Jerk or Push Jerk, build to 1RM
C. 100 Push-ups - same set-up as last week
Post loads and time to comments.
3 rounds for time:
Row 500m
12 DL @ 50% RM
21 BJ - 20"/14"
Post total time to comments.
Advice: Strong pace on the row, but not a full sprint. Transition between movements quickly.
Friday
A. Bench Press, build to 1RM
B. Split Jerk or Push Jerk, build to 1RM
C. 100 Push-ups - same set-up as last week
Post loads and time to comments.
Monday, February 14, 2011
last time for this workout
A1. Back Squat @ 30X1, 2-3 reps x 5 sets, 90 sec
A2. Chin-ups, 2-3 tough reps x 5 sets, 90 sec
B. DB Split Squat @ 30X1, 4-5/leg x 3 sets, rest 60 sec b/t legs - more weight than last week
C. DB Russian Step-ups @ 21X1 - box @ knee height, 10-12/leg x 3 sets, rest 60 sec b/t legs - add plates if needed to make the correct height
Post loads to comments...
A1. Back Squat @ 30X1, 2-3 reps x 5 sets, 90 sec
A2. Chin-ups, 2-3 tough reps x 5 sets, 90 sec
B. DB Split Squat @ 30X1, 4-5/leg x 3 sets, rest 60 sec b/t legs - more weight than last week
C. DB Russian Step-ups @ 21X1 - box @ knee height, 10-12/leg x 3 sets, rest 60 sec b/t legs - add plates if needed to make the correct height
Post loads to comments...
Thursday, February 10, 2011
Friday WOD
50, 40, 30, 20, 10 rep rds:
DB Swings - 25/20
Jumping Chin-ups
Walking Lunges
Post time to comments....
DB Swings - 25/20
Jumping Chin-ups
Walking Lunges
Post time to comments....
Wednesday, February 9, 2011
Monday, February 7, 2011
A1. Back Squat @ 30X1, 3-4 reps x 5 sets, 90 sec
A2. Chin-ups, get more than 7 reps/set x 5 sets, 90 sec
B. DB Split Squat @ 50X1, 6/leg x 3 sets, rest 60 sec b/t legs - more weight than last week
C. DB Russian Step-ups @ 21X1 - box @ knee height, 15/leg x 3 sets, rest 60 sec b/t legs - add plates if needed to make the correct height
Post loads to comments
A2. Chin-ups, get more than 7 reps/set x 5 sets, 90 sec
B. DB Split Squat @ 50X1, 6/leg x 3 sets, rest 60 sec b/t legs - more weight than last week
C. DB Russian Step-ups @ 21X1 - box @ knee height, 15/leg x 3 sets, rest 60 sec b/t legs - add plates if needed to make the correct height
Post loads to comments
Thursday, February 3, 2011
Friday WOD
As many rounds as possible in 30 mins:
100 Jump Rope
10 Push-ups
2/arm unbroken TGU - pick a challenging weight
Post rounds/reps to comments.
100 Jump Rope
10 Push-ups
2/arm unbroken TGU - pick a challenging weight
Post rounds/reps to comments.
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