ROWling: 10-100s
-Partners take turns trying to get the rower to stop EXACTLY on 100m.
-Every meter above or below 100m is a point.
-Lowest points wins.
-If on your last frame you get a 0 then you can go again for an option to replace your worst frame.
10 Rounds:
5 Wall Balls (20/14)
3 Burpees [Rx+ HSPU]
1 Squat Clean (85%)
2 ROUNDS
:30 Bike (Moderate Pace)
:30 Step Ups
:30 Russian KB Swing (Light)
Right Into…
2 ROUNDS
:30 Bike (Hard Pace)
:30 Up Downs
:30 American KB Swing (Light)
EMOM x 8 MINUTES
MIN 1 – 12 Up-Down Alt. Box Step-Ups
MIN 2 – 14/11 Cal. Bike
-Rest 2:00-
EMOM x 8 MINUTES
MIN 1 – 20 KB Sumo Deadlift High Pulls
MIN 2 – 14/11 Cal. Bike
(Score is Weight)
2-3 ROUNDS FOR TIME (5 MINUTE CAP)
100m Run
5 DB Hang Power Cleans
5 DB Front Squats
5 V-Ups
AMRAP x 10 MINUTES
100m Run
10 DB Hang Power Cleans
10 DB Front Squats
10 V-Ups
(Score is Rounds + Reps)
2-3 SETS
8/8 Single Leg RDL
16 Glute Bridge-Ups
24 Plank DB Taps
(No Measure)
AMRAP x 8 MINUTES
8 Cal Bike
8 Push Ups to Pike
8 Straight Legged Sit Ups
5-5-5-5
Tempo Z-Press (2111)
(Score is Weight)
EMOM x 12 MINUTES
MIN 1 – 16/13 Cal Bike
MIN 2 – 25 Slam Balls (20/10)
MIN 3 – Rest
(No Measure)
3 Rounds
1:00 Stations
:20 transition b/t Stations
1:00 Rest b/t Rounds
STATION 1
Alt. DB Snatch
STATION 2
DB Plank Movers
*Hold Plank and Move DB from outside Left hand to outside Right hand and so on for full minute
STATION 3
DB Box Step-Up
STATION 4
Alt. Single DB Press
*Perform 3 reps on Left arm then switch to Right arm and so on for full minute