Build to a heavier final set than last week. Focus on dip and drive. Tight core throughout, straight down and up, driving out of the full foot.
21-18-15-12-9-6-3
Wall Ball 20/14
Straight leg Medball Sit Ups
Run, row or ski 200m
RX+ = 11/10′ wall ball, GHD Sit Up w/ med ball (touch ball to floor), Cal Row or ski 21-18-15, etc.
35 minute EMOM
Minute 1 – 15 Toes to Bar
Minute 2 – 50 double unders
Minute 3 – 15 second L-Sit
Minute 4 – 45 second wall sit with 45/25 plate
Minte 5 – Rope Climb x 2
Minute 6 – 4′ Long jump burpees
Minute 7 – Rest
Score is burpees, scale reps to finish each set inside of the minute. Stagger order of the first 5 movements as needed, do the burpees together.
4 feet is exactly the width of one rubber roll.
This one was GOOD – Lets do it again. https://open.spotify.com/playlist/5bFTQjJAAX33y5ZwFFYGDX
Row :45 Rest :15 at each of the following stroke rates:
20, 22, 26, 30, 36, 30, 26, 22, 20
Play with damper and power.
Playlist:
https://open.spotify.com/user/1238100311/playlist/1EjCZ8jxtBk9Wylg17GIWW?si=YPPQ0E0WSB22acJKunatKw
Row 800 meters
60 single arm push press/jerk
100 yard walking dumbbell lunge
RX 40/25
Masters 35/20
RX+ 1000m row, 60/45
Scaled – lighter weight press, unweighted lunge or 100 step ups
Suggested strategy – row at 85%, alternating sets of 10 on press, lunge 50’ x 6 or 25’ x 8 and try to not stop.
11 minute time limit – pick weight that allows you to move!
Tic Toc, then knees to chest, then knees to elbows, then toes to bar. Work on stringing these things together. Engage lats and press AWAY from the bar, legs should be coming up when you are pressing away.
50 Power Cleans (135/93)
EMOM: 5 Toes to Bar (including 0:00)
10 Minute Time Cap.
Rest 5 Minutes, then complete:
50 Burpee Box Jumps (24/20)
EMOM: 5 Push Ups (Including 0:00)
Rx+ 5 HSPU
10 Minute Time Cap
Build to a heavy rep for the day under guidance of a coach.
Nautical Nancy:
5 Rounds
400m Row
15 OHS (95/63)
Rx+
5 Rounds
20 Calorie Bike
8 Squat Snatches (95/63)
https://youtu.be/FMyg_gsA0mI
PLAYLIST: https://open.spotify.com/playlist/1T4SOgd4twND5Fq2tmtO2n
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Substitute overhead squats with front squats, goblet squats or air squats. Modify run to be able to finish each in no more than 2:30.
Strict 20 minute time limit.
Gym record is 12:05 – get after it.
Pace should be aggressive but sustainable. This is a mile and a quarter of running and 75 squats. Usually the quads and cardio will be the limiting factor on this one.
Squats should be unbroken or very close to unbroken – pick a weight that you will be able to run to and pick up immediately.
Remember, the RX weight is written for Olympic level athletes. Scale and modify accordingly.