Rowing

Skill Development

8 Min EMOM

  • Handstand Practice

Conditioning

10 Rounds

  • 10 Cal Assault Bike
  • 10 Toes-to-Bar

Skill Development

8 Min EMOM

  • Handstand Practice

Conditioning

30 Minutes

Spin Cycling

Skill Development

8 Min EMOM

  • Handstand Practice

Conditioning

36 min Alt Intervals

6 Rounds for time. (36 min cap)

  • 21 Cal Ski or Row
  • 15 Cal Assault Bike
  • 9 Burpees
  • 3 Hang Squat Cleans. (155+/115)
  • 3 minutes of rest

Skill Development

8 Min EMOM

  • Handstand Practice

Conditioning

36 min Alt Intervals

5 min Work: 1 min Rest

  • C2 Row
  • C2 Bike or Runner
  • C2 Ski

Moderate Pacing

Warm-up

  • Running Warm-up

Conditioning

  • 3.1 Mile Assault Bike
  • Run 1 Mile
  • 2000m Row
  • Run 1 Mile

Tags:

Conditioning

25 min cap

  • 500m row
  • 25 pull-ups
  • 500m row
  • 25 hand release push ups
  • 75 wall balls (20/14)
  • 50 back squats (50lb / 35)
  • 25 push presses
  • 500m row
  • 25 pull-ups
  • 500m row
  • 25 hand release push ups

Tabata Warm-up

  • L-Sits
  • Kick-ups
  • Hollow-Bodies
  • Planks

Skill Development

8 Min EMOM

  • Handstand Practice

Strength

30 min AMRAP

  • Row (Max Distance at Recovery Pace)
  • 10 Pull-ups every 1k

Warm-up

  • Stretching

Conditioning

21 min Recovery

Alternate Between

  • C2 Rower
  • C2 Bike

Every 3 minutes

  • 5 x Bent Over Rows (2 x 35/25 kbs)
  • 5 x Face Pulls w/ 100lb Band

Warm-up

  • Bench Press Warm-Up

Strength

5 rounds

  • 8 Reverse Hyper
  • 8 Bench Presses (60%)

5 Rounds

  • 8 Hand Release Push Up
  • 8 Hip Bridges

Conditioning

For Time

  • 2000m Row

Warm-up (8min Cap)

5 rounds

  • Rowling (
  • Ball Thruster for each meter away from 100 – 5 max. (50/30)
  • Hand Stand Kick Up

Strength

10 min AMRAP

  • 3 – Handstand Push-Ups
  • 4 – Bear Hug Ball Box Carry Overs (80/50)

Goal: 8+ Rounds

Conditioning

For Time: (18 / 20 min Cap)

buy-in: 10 Seated Shoulder Presses (35/25)

  • 3,000k Row
  • Every 2 min 10 Seated Shoulder Presses (35/25)