Friday 2.8.2019

 

*Reminder: Rowing Clinic is this Saturday at 10:30am.  Come and improve your technique on the Erg!

“FITNESS” & “PERFORMANCE”

A. Three sets, not for time, of:
Turkish Get Up x 1-2 reps each arm
Farmer’s Carry x 100-150ft
Sandbag Carry x 100-150ft

*Goal is to work as heavy as possible on each movement, then rest as needed between each. This portion should take no more than 18 minutes to complete.

B. Complete as many rounds and reps as possible in 12 minutes of:
12 Alternating Dumbbell Snatches (50/35 lb)
12 Box Jumps (24/20″)
12 Alternating Pistols (scale is Walking Lunge w/DB held in Goblet position)

“COMPETITION”

Same as Performance

“ENDURANCE”

Eight sets of:
Row 30 seconds @90%
Rest 30 seconds

Rest 4 minutes, then…

Eight sets of:
Run 30 seconds @90%
Rest 30 seconds

Rest 4 minutes, then…

Eight sets of:
Assault Bike 30 seconds @90%
Rest 30 seconds

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