Running and rowing warm-up

1 set:
Partner 1: 200-meter run
Partner 2: 200-meter row

– RX –
3 rounds for time:
800/1,000-m row
50 burpees
50 box jumps (20/24 in)
800-m run
– Partners break up the row, burpees, box jumps, and runs as needed; one partner moves at a time.
– 45:00 time cap.

– INTERMEDIATE –
3 rounds for time:
600/800-m row
40 burpees
40 box jumps (20/24 in)
800-m run
– Partners break up the row, burpees, box jumps, and runs as needed; one partner moves at a time.
– 45:00 time cap.

– BEGINNER –
3 rounds for time:
400/500-m row
30 burpees
30 box step-ups (12/20 in)
400-m run
– Partners break up the row, burpees, box jumps, and runs as needed; one partner moves at a time.
– 45:00 time cap.

Accumulate:
1:00 foam roll calf/leg
1:00 lacrosse ball roll/foot

Partner Small
3 rounds for time:
800-meter ruck (20/30 lb)
50 burpees
50 object jumps (20/24 in)
800-meter run
– Partners break up the ruck, burpees, box jumps, and runs as needed; one partner moves at a time.
– Jump on to or over a thigh-high object.
– 45:00 time cap.

1 set:
30 jumping jacks
5 single-arm dumbbell deadlifts/arm
10 single-dumbbell goblet squats
5 single-arm dumbbell shoulder presses/arm

1 set:
10 up-downs
5 single-arm dumbbell cleans/arm
5 single-arm dumbbell push presses/arm

1 set:
10 up-downs
5 single-arm dumbbell clean and jerks/arm
10 up-downs

– RX –
For time:
21-15-9
Pull-ups
DB clean and jerk/right arm (35/50 lb)
DB clean and jerk/left arm (35/50 lb)

– INTERMEDIATE –
For time:
15-12-9
Pull-ups
DB clean and jerk/right arm (20/35 lb)
DB clean and jerk/left arm (20/35 lb)

– BEGINNER –
For time:
15-12-9
Ring rows
DB hang clean and jerk/right arm (10/15 lb)
DB hang clean and jerk/left arm (10/15 lb)

Post-workout
1 set:
200-m single-arm dumbbell overhead carry
– Use your workout dumbbell.
– Switch hands as needed.

Accumulate:
1:00 banded shoulder stretch/side

For time:
21-15-9
V-ups
Alternating double-dumbbell renegade rows (35/50 lb)
Right-arm dumbbell clean and jerks (35/50 lb)
Left–arm dumbbell clean and jerks

Rowing warm-up

Set 1: Coach athletes to sit up tall on the rower and a proper rowing sequence of legs, body, arms, arms, body, legs.

15 pulls on the rower (easy pace)

Set 2: At a pace of 18-20 strokes per minute with a strong drive through the legs, athletes should notice their split time is lower than their previous set.

15 pulls on the rower (18-20 strokes-per-minute pace)
10 good mornings + jump

Set 3: At a pace of 22-24 strokes per minute, athletes should notice their split time. With the same effort as the previous set but a faster stroke rate, their pace should increase.

15 pulls on the rower (22-24 strokes-per-minute pace)
10 air squats

Set 4: At a pace of 26-30+ strokes per minute, athletes should notice their split time. With the same effort as the previous set but a faster stroke rate, their pace should be the fastest yet.

15 pulls on the rower (26-30+ strokes-per-minute pace)
10 jumping air squats

– RX –
AMRAP 12:
10-calorie row
3 thrusters (125/185 lb)
12-calorie row
3 thrusters
14-calorie row
3 thrusters
– Add 2 calories each round until time expires.

– INTERMEDIATE –
AMRAP 12:
8-calorie row
3 thrusters (95/135 lb)
10-calorie row
3 thrusters
12-calorie row
3 thrusters
– Add 2 calories each round until time expires.

– BEGINNER –
AMRAP 12:
6-calorie row
3 thrusters (45/65 lb)
8-calorie row
3-thrusters
10-calorie row
3 thrusters
– Add 2 calories each round until time expires.

1 set:
200-m recovery walk
1:00 couch stretch/leg

AMRAP 12:
10 weighted step-ups (20/30 lb) (20/24 in)
7 double-dumbbell thrusters (35/50 lb)
12 weighted step-ups
7 double-dumbbell thrusters
14 weighted step-ups
7 double-dumbbell thrusters
– Add 2 steps each round until time expires.

– RX –
For time:
10-20-30-40-50
AbMat sit-ups
100-200-300-400-500
Run (meters)
– Perform a 100-m DB farmers carry (35/50 lb) after each set of sit-ups.

– INTERMEDIATE –
For time:
10-20-30-40-50
AbMat sit-ups
100-200-300-400-500
Run (meters)
– Perform a 100-m DB farmers carry (20/35 lb) after each set of sit-ups.

– BEGINNER –
For time:
5-10-15-20
AbMat sit-ups
100-200-300-400
Run (meters)
– Perform a 50-m DB farmers carry (10/15 lb) after each set of sit-ups.

2 sets:
:30 double-forearm stretch
1:00 seated pike stretch

For time:
10-20-30-40-50
AbMat sit-ups
100-200-300-400-500
Run (meters)
– Perform a 100-meter dumbbell farmers carry (35/50 lb) after each set of sit-ups.

For load:
ADV RX Snatch
3 sets of 5 reps @ 50-60%
5 sets of 4 reps @ 60-70%

RX Strict Press

3 sets of 5 reps @ 50-60%
5 sets of 4 reps @ 60-70%

– Welcome to week two of our Strength cycle. For these eight weeks, stick with the lift you chose in week one.
– Use a recent one-rep-max to find your percentages.

For Time

50/40 Cal Bike

Into…..

10-9-8-7-6-5-4-3-2-1

Power Clean 135/95

T2B

into…

50/40 Cal Bike

RX 115/85

4 sets:
150-ft handstand walk

– Rest 2:00-3:00 between sets.

Team of 3

4 Rounds for Time:

60 Burpee Box Jump Overs one person working split reps

30 AbMat Sit-ups all going at the same time together and each person gets 30

Directly into……

4 Rounds of

400m Run together

20 Synchro Single DB Hang Clean & Jerks 50/35

*switch arms every 5 reps

If it is raining make it 1,500m row and split up the meters with one rower per team

For load:

Deadlift 5-5-5-5-5+

– Max reps on the last set.

For Time:

30 T2B

30 Calorie Row

30 Lunges each leg

20 T2B

20 Calorie Row

20 Lunges each leg

10 Calorie Row

10 T2B

10 Lunges each leg

Lunges can be reverse or forward

– Welcome to week 1 of our Strength cycle. For the next eight weeks, on Thursday choose between Push Jerk or Split Jerk and stick with the same one for all 8 weeks.
– Use a recent 1-rep-max to find your percentages.
7 Sets For total load:
ADV RX Split Jerk
4 sets of 5 Reps @ 50-60%
3 sets of 4 Reps @ 60-70%

OR

For total load
RX Push Jerk
4 sets of 5 Reps @ 50-60%
3 sets of 4 Reps @ 60-70%

4 rounds for time:
15 hang power cleans (115/85)
15 over the bar burpees