Monthly Archives: August 2013

Fitness For time: 100 skip rope 200 m row 400 m run 200 m row 100 skip rope 2 minutes rest 10 push ups 20 Slam balls 30 KB swings 20 Slam balls 10 push ups 2 minute rest 100 skip rope 200 m row 400 m run 200 m row 100 skip rope Sport and Performance For time: 100 DU 250 m run 500 m row 250 m run 100 DU 2 minutes rest 10 HSPU 20 DB snatches 30 pull ups 20 DB snatches 10 HSPU 2 minute rest 100 DU 250 m run 500 m row 250 m run 100 DU

Fitness Front squats 3-3-3-3-3 @ 75%3 second pause at bottom AMRAP’s 3 minutes WB 2 minutes KB swings 1 minute Burpees Rest 4 minutes 1 minute Burpees 2 minutes KB swings 3 minute WB Sport and Performance OHS 3-3-3 @ 75% 3 second pause at bottom Hang Snatch 2-2-2 @ 65% 4 sets for times and load 5 TnG Power clean 250 m row Rest 3 minutes

All levels Part One: Learning a little bit more about the rowing machine Drag factor, what? 1) Press the “Menu/Back” button to turn on the machine and prompt the main menu page. 2) Select “More Options” 3) Select “Display Drag Factor” 4) Row about 5-10 strokes and a number will show on the screen fairly consistently. This number is your Drag Factor. 5) Spend 5 -10 minutes in your best drag feel (110 – 140). Part TWO: 4 sets: GHD hip extensions x 8 – 12 KB clean x 6 each arm Rope climb x 3 Part THREE: Back to the rower for 2000 m row at your premium drag factor and holding SPM under 28.  This workout should be 80% physical effort. Compare time and overall feeling to your previous 100% effort 2K.    

Fitness 10 minutes working on movements in workout 3 rounds for time: 100 skips 40 lunges 30 sit ups 20 horizontal ring rows 10 goblet squats Performance and Sport 10 minutes working on OHS (no rack) 3 rounds for time: 50 DU 40 lunges with plate 45/25 30 sit ups 20 push ups 10 OHS 95/65