Tuesday, May 7, 2019

Tuesday, May 7, 2019

A) Skill
EMOM x 9:
1) Rig Option
2) Double Unders
3) Midline Option
- Then -
B) “ Team Boat Race ”
Teams of 2
3 Rounds of:
500 Meter Row
400 Meter Run
*Partner 1 completes both row and run then partner 2 goes*
** Both athletes completing the row/run = 1 round **

” SWEAT ”
5 Minute Row
5 Minute Bike
- 5 Minute Rest -
3 Minute Row
3 Minute Bike
- 3 Minute Rest -
1 Minute Row
1 Minute Bike

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Wednesday, February 13, 2019

Wednesday, February 13, 2019

A) Pause Back Squats
5 x 2^ (7-Second Descent + 3 Second pause in bottom)
- THEN -
B) Rowing
In Teams of 2:
100m Row
200m Row
300m Row
400m Row
500m Row
* One partner works while one partner rests, both athletes hit each distance *

” SWEAT “
On The :90 x 5 Rounds
A) 50ft Shuttle Sprints
B) AMRAP: 7 HR Push-Ups + 7 Air Squats
C) Max Distance Row
D) Rest

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Tuesday, December 4, 2018

Tuesday, December 4, 2018

“ Indigo “
A) In a 4 Minute Window:
500m Row Buy-In
- In Remaining Time -
Up ladder of UB HSPU (1, 2, 3,…)

B) In a 4 Minute Window:
500m Row Buy-In
- In Remaining Time -
Max Double Unders

C) In a 4 Minute Window:
500m Row Buy-In
- In Remaining Time -
Up Ladder of UB HSPU


” SWEAT “
OTM x 25 (:50on / :10off)
1) Max Alternating Jumping Lunges
2) Max HR Push-Ups
3) Max Distance Row
4) Max Hollow Rocks
5) Rest

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