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BUILDING UPON THE ROWING FROM LAST WEEK

This week we are going to build upon the Rowing Intervals we did last week.  Again, make a note of your pacing and try to get accustomed to what is an easy, moderate and fast pace for you based off the readings on the monitor.  If you missed the Rowing last week, it’s all good, you can still jump in today and establish some body awareness with regards to rowing.

WORKOUT OF THE DAY

CONDITIONING

Rowing Intervals

3 x 500m Rows at a moderate pace

1 x 300m Row at a hard pace

STRENGTH

Strict Press Ladder

Build to a heavy set of 3

-then-

perform 6 sets, reducing the weight as you see fit

-then-

max reps on an empty bar

CONDITIONING

For time:

50m Pinch Carry 15/10kg

25 Front Rack Squats 16/8kg KB’s

50m Front Rack Carry 16/8kg KB’s

25 Burpees

 

 

 

 

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DOUBLE SESSION SATURDAY

WORKOUT OF THE DAY

STRENGTH
Circuit
4 rounds, not for time, of:
8 Glute Bridge DB Bench Press
8 Seated Good Mornings
15m Seated Sled Pull (HEAVY)
CONDITIONING
200m Farmers Carry with DBs or KBs
40 Pull-ups
40 Deadlifts 70/40kg
40 Ab mat Sit-ups
40 Double Unders
400m Run

9AM WORKSHOP – TEAM WODS

A. In teams of 3-4, take 10 mins to perform:
400m Run as a team
-then in remaining time-
Each person lift a Max Power Snatch
B. In teams of 3-4, perform 15 min AMRAP of:
40 Lateral Over the Bar Burpees
40 Hang Squats Cleans 60/35kg
40 Wallballs
40 Chest to Bar/Pull-ups/Ring Rows
C. In teams of 3-4, take 10 mins to perform:
400m Run as a team
-then in remaining time-
Each person left a Max Power Clean

MONDAY – FRONT SKWATS

WORKOUT OF THE DAY

STRENGTH

4 sets of:

4 Front Squats @80% of your 1RM

*perform a 30sec Wall Sit between each set

CONDITIONING

21-15-9

Hang Power Clean

Toes to Bar

Front Squats

ACCESSORY WORK

2 x 90sec Dead Hangs

2 x 1min Planks

CLASSIC CROSSFIT

WORKOUT OF THE DAY

STRENGTH

Front Squat

25 mins to get a heavy single rep,

-then-

reduce weight by 20% and perform 2 sets of 5

CONDITIONING

For time:

21-15-9

Power Clean 50/30kg

Shoulder to Overhead

 

 

HUMP DAY CHIPPER!!!

WORKOUT OF THE DAY

CONDITIONING

100m Farmers Carry (pair of 24/16kg KBs)

50 cal Row

50 Deadlifts 70/45kg

50 Wallballs

50 Knees to Elbows

25 Burpee Box Jumps

ACCESSORY WORK

3 sets of:

7 RIng Rows

3 sets of:

7 Ring Dips

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