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%)
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
EMOM x 12 MINUTES
12/10 Cal Bike
(No Measure)
ON A 6:00 RUNNING CLOCK…
1:00 EZ Pace Row
1:00 Groiner L + Groiner R + Push-up
1:00 Moderate Pace Row
1:00 Bootstrapper Squats
1:00 Tough Pace Row
1:00 Push-up Plank
-Walking Rest 1:00-
AMRAP x 4 MINUTES — Light DBs Needed!
8 DB Bent Over Row
6 DB Strict Press
4 DB Ground to Overhead
2 DB OH Lunge (Hold in either single or double overhead)
EMOM x 21 MINUTES
MIN 1 – Max Reps of DB “Bear Complex” (50/35)|(35/20)*
MIN 2 – 2 “No Jump” Rope Climbs**
MIN 3 – 20/15 Cal Row
*1 Rep of DB Bear Complex is…
1 Hang Power Clean
1 Front Squat
1 Push Press
1 Front Squat
1 Push Press
**For the Rope Climb, no big jump into the rope. Start climb with feet planted.
(Score is Reps)
FOR RECOVERY
5:00 Flow Stretching
(No Measure)
8-6-4-2-4-6-8
Push Jerk
*Second half of the wave 4-6-8 should be heavier than the first half of the wave for each set.
(Score is Weight)
Chipper Style Warmup: 7 Minute CAP
10 Calorie Row
9 Ring Rows
8 Walking Lunges
7 Push Ups
6 Air Squats
50 Single Unders
4 King Kongs
3 Walk Outs
2 Pull Ups
10 Calorie Row
Then:
Set up barbell for workout!
1000m Row
90 Double Unders
80 Walking Lunges
70 Lateral Hops over bar
60′ Legless Rope Climb (4×15′)
50 Toes to Bar
400 Meter Run
30 Deadlifts 115/83
20 Chest to Bar Pull-Ups
10 Thrusters 115/83
30 minute time limit, scale accordingly.
Sub run with 500/400m row or 2 minutes biking (hard).
3 Rounds
Max unbroken strict HSPU
15 Bent over rows.