THURSDAY 150916
10 minutes to establish:
1-rep-max hang power clean
Note: The minimum weight change is 2.5kg total.
Then,
Rx’d Workout
In MM then FF pairs:
Max calories rowed in 5 minutes
Max push presses in 5 minutes 50/35kg
Scaled Workout
In MM then FF pairs:
Max calories rowed in 5 minutes
Max push presses in 5 minutes 35/25kg
WEDNESDAY 071015
In teams of 3:
8 minutes of rowing for calories
4 minutes of bench press for reps, 70/45kg
6 minutes of rowing for calories
3 minutes of bench press for reps, 70/45kg
4 minutes of rowing for calories
2 minutes of bench press for reps, 70/45kg
Rope climbs can also be done at anytime by the “resting” athletes. Each 15-foot rope climb adds 3 reps to the teams total. If you’re scaling the rope climbs a partial or a beginner rope climbs adds 1 rep to the teams total.
Teams must use the same rower, the same barbell, and the same rope.
If you can do the weight then do it. If not be sure to keep it heavy. Small sets are ok, you have a team to share the work.
TUESDAY 140415
Team Linda
10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlift
Bench press
Clean
– In groups of three with one person at each movement team members will complete the assigned reps at their station at the same time and rotate once the last team member has completed their reps. Work in teams of similar strength levels using one of the loading options listed below.
Rx’d Men – 120/80/60
Rx’d Women – 75/50/40
Scaling options – 105/70/53, 90/60/45, 60/40/30, 45/30/25, 40/25/20, 30/20/15
FRIDAY 200315
In teams of 3 complete 12 rounds for time of:
6 calorie assault bike
8 deadlifts, 90/60kg
100m sprint
Then, in remaining time of 24 minutes:
Max calorie assault bike
One person completes full round before next person starts.
Rotate as needed for max calories.
FRIDAY 060315
As a team, max distance row in 18 minutes.
Alternate athlete each 2 minutes.
Resting athletes can contribute to total metres rowed with every 10m sandbag lunge completed adding 100m to total.
Then,
For time:
1600m team run with sandbag.
Only one person can carry the sandbag at once.