Teams of 5 stadium style
*Each teammate starts at a different station
*No one rotates to the next station until they have completed their designated reps
3 Rounds for time
“Did We Just Become Best Friends!?”
Station 1 20/15 Cal Bike
Station 2 30 kb swings
Station 3 15 box jump overs
Station 4 20/15 cal row
Station 5 30 push press
Open/Performance 53/35 KB, 24/20” box, push press 75/55
Fitness 44/26 KB, 20” box, push press 55/35
Deadlift 10-6-3
Diablerie
Every 2min for 10min:
5 Front Squats (no racks)
10 Front Rack Alternating Reverse Lunges (R+L = 2)
10 Burpees
Open/Performace – 135/95
Fitness – 95/65
Recovery
2-3 Rounds, NOT for time.
10-15 Weighted if possible, Rev. Hypers (build from last week is possible)
10- 15 Hamstring Sliders
Rowling warmup, 3 rounds with burpee penalty
Rowing Skilz Review-this will be targeted stroke rate rowing, work on fast/strong leg drive and controlled return to the catch. Don’t get frustrated if you can’t hit exact ratings but spend each 2-minute block trying to ‘find the rate’. These should be easy to moderate intensity intervals with the damper set around 4-5. This is skill work preparing you for an all-out 500m row. The 500m is a benchmark test and should be a full effort, the damper can be increased, usually 6-7, stroke rate should be high, mid-30s or higher but still focusing on strong legs.
Helpful links for info on stroke rate rowing
https://www.concept2.com/news/rowing-stroke-rate-explained
https://darkhorserowing.com/what-stroke-rate-is-and-how-to-use-it-to-become-a-better-rower/
“Rate control intervals and 500m time trial”
2min at target 20spm
–2min rest–
2min at target 22spm
–2min rest–
2min at target 24spm
–2min rest–
2min at target 26spm
–2min rest–
2min at target 28spm
–4min rest–
500m row max effort for time.
Recovery
Bike or light row 2 minutes to loosen legs
3 rounds of 10 PVC good mornings and 5 slow ring rows
Brazier stretch 1 minute each side or 2 minutes saddle stretch.
Dear Tabata…
Tabata Push Jerk 95/65
–Rest 3 minutes–
Tabata Chest-to-Bar Pull-up
–Rest 3 minutes–
Tabata Push-up
–Rest 3 minutes–
Tabata Hang Power Snatch 95/65
Open/Performance – as written
Fitness – 75/45, Pull Ups, 75/55
Recovery
EMOTM for 9 min alternating down through the movements, rest when the work is done within that minute:
1 Strict Press + 3 Push Press + 1 Push Jerk
Hokey Pokey
AMRAP 12:
15 Kettlebell Swings (70/53)
30 AbMat Sit-ups
45 Air Squats
Open/Performance 70/53
Fitness 53/35
Recovery
3 Rounds of: Sled Push, then Pull AHAP