SKILL
ROWING TECHNIQUE
REVIEW - PROPER FORM, DAMPER, SPM, SPLIT TIMES
CONDITIONING
EMOM X 24
1- 6 TNG POWER SNATCH, BUILDING
2- 12 PUSH UPS
3- MAX CAL ROW
4- REST
WORKOUT
WITH A PARTNER
CHAD X1000 FOR TIME
1000 BOX STEP UPS TO A 20"
BOX SPLIT REPS WITH PARTNER
RX IS PERFORMED WEARING A RUCK SCALE BY NOT WEARING ANY WEIGHT/ADJUST HEIGHT OF BOX
STRENGTH
5 SETS OF 3
TEMPO DEADLIFT :03 DESCENT
REST 1:30 AFTER EACH SET
START AT 50% AND BUILD BY FEEL
CONDITIONING
4 ROUNDS FOR QUALITY
1000M BIKE
500M ROW/SKI
STRENGTH
EVERY :90 X 8 SETS
1 SQUAT CLEAN
+ 2 PUSH JERKS
BUILDING WORKOUT WITH PARTNER
FOR TIME 50-40-30*
THRUSTERS
SYNCHRO BURPEES OVER THE BAR #95/65
STRENGTH
MUSCLE SNATCH
5-4-3-2-1 REPS SHOULD BE BUILDING AND REMAIN TNG
WORKOUT
"ISABEL"
30 SNATCHES FOR TIME #135/95
STRENGTH
EVERY :90 X 8 SETS
1 SQUAT CLEAN
+ 2 PUSH JERKS
BUILDING WORKOUT WITH PARTNER
FOR TIME 50-40-30*
THRUSTERS
SYNCHRO BURPEES OVER THE BAR #95/65
STREGNTH
EMOM 15
1- 10 DB FLOOR PRESS
2- 10 DB RDL
3- 30 RUSSIAN TWISTS
WORKOUT
AMRAP 10
30 DOUBLE UNDERS (60 SU)
15 DUAL DB HANG CLEANS #50/35'S
STRENGTH
SPLIT JERK WITH :02 PAUSE IN CATCH
5X3
BUILDING WORKOUT
3 RFT
500M ROW
15 SHOULDER TO OH #135/95
5 WALL WALKS
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FRANK
"Frank has been a member of our kids program for over 5 years. Through the years we have watched him grow and mature and become serious about his fitness. He comes to class with enthusiasm and wants to continue to learn to be better.
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ERIN
"Our October Athlete of the Month, Erin, embodies the spirit of indomitable strength. Having faced life’s toughest challenges with unwavering courage, she’s emerged stronger than ever.