Tuesday 11.21.17
Row 2K Time Trial
Row 2K Time Trial
One of my mentors once spoke about his “ideal athlete”. This hypothetical athlete would join his gym and train just two or three days per week as a beginner. With time, he\she would see remarkable mental and fitness gains, learn how to move and think, and eventually set higher goals and increase their volume and
AMRAP 5: Burpee Box Jump Overs (24/20″) Rest 5:00 AMRAP 4: 10m Shuttle Runs Rest 4:00 AMRAP 3: Power Cleans (You choose the weight) Guys: 75, 95, 135, 155 Girls: 55, 65, 95, 105 Rest 3:00 AMRAP 2: Wallball Shots (20/14/10/5) Rest 2:00 AMRAP 1: Max Unbroken Pull-Ups\Ring Rows Rx\L1\L2 – Coaches Choice – Coach\Athlete
Teams of 2: 3 rounds for time: 4 minute row for max meters 30 KB Deadlifts **Teammates will alternate the row every 30 seconds and switch back and forth every 5 reps on the DL. Teammates must tag to switch roles Following the workout, each athlete will use the rest of the class time to
Teams of 2 must complete the following with running clock for 35 minutes: Minute 0:00 -10:00 Build to a Heavy Front squat for both people w/ perfect form Minute 10:00 – 15:00 AMRAP Cal Row (switching whenever you want to) Minute 15:00 -25:00 ~amrap the following: (alternating each round) 8 sit ups 6 kb thrusters
5 RFT: 10 Power Cleans 15 Strict HSPU Rx – DB (155/105),HSPU L1 – DB (115/75),HSPU/PIKE HSPU L2 – Coaches Choice
AMRAP 22: 22 MedBall Cleans 22 DB Snatches 22 Box Jumps 22 Push Press 22 Calorie Row Rx – MB (20/14),DB (40/20),BJ (24/20) L1 – MB (20/14),DB (30/10),BJ\Steps (24/20) L2 – Coaches Choice
EMOMx15 1:Bicep Curls+Rear Delt Raises (5+5) 2:Max Cal Row 3:Diamond Pushups+DB Rows (5+5) 4:Max Cal Row 5:Max Farmers Hold
World Diabetes Day Workout Provided by Daniel Chapman Awareness Workout Provided by member Daniel Chapman 11 Front Squats 14 Power Cleans 19 Burpees 21 Pull-Ups 109 Wallballs (20,14) 21 Pull-Ups 19 Burpees 14 Power Cleans 11 Front Squats Rx – BB (155,105) WB (20,14) L1 – BB (95,65) WB (20,14) L2 – Coaches Choice
“Nasty Girls with Dumbells” 3 Rounds: 50 Air Squats 7 Muscle-ups 10 DB Hang Power Cleans Rx – DB (50\35)\MU L1 – DB (40\20)\7 MU Trans + 7 C2B L2 – Coaches Choice