March 25 2014
Fitness and Performance 15 minutes Working on DL technique 10 minute AMRAP 10 KB swings 30 DU 10 minutes Hamstring/glut mobility Sport 15 minutes Working up to DL loading EMOM x 21 1-4-7-10-13-16-19 = 3 DL (225/155) 2-5-8-11-14-17-20 = 6 Bar facing burpees 3-6-9-12-15-18-21 = 9 Thrusters (95/65)
March 24 2014
Fitness and Performance This workout is all about developing consistency and finding your perfect stroke rate based on the length and intensity of each piece. Make sure to keep some gas in the tank until the end. Enjoy the process and continue to build on your efficiency. Don’t worry, as the sun makes an appearance we can leave the rowers idle and start running again. Although its been amazing watching all the rowing development this winter. Proud of you guys. 1000 m row @60% pressure & 22-24 SPM Rest 4 minutes 1000 m row @70% pressure & 24-26 SPM Rest 4 minutes 500 m row @80% pressure & 24-30 SPM Rest 2 minutes 500 m row @90% pressure & 26-30+ SPM Rest 2 minutes 250 m row @100% pressure & 30+ SPM The goal for this last piece is to complete the 250 m in 25 aggressive pulls Good Luck!…
March 22 2014
Fitness Compare to Feb 13 2014, note the increased loading today 60 seconds on : 120 seconds off x 5 10 front rack Sand bag lunges 60/45 + AMRAP DU Rest 10 minutes 2 minutes on : 2 minutes off x 5 20 Sand bag Front Squats 90/60 x 5 + AMRAP Cals Performance 60 seconds on : 120 seconds off x 510 front rack lunges 135/85 + AMRAP DU Rest 10 minutes 2 minutes on : 2 minutes off x 5 10 Front Squats 155/95 x 5 + AMRAP Cals Sport If you are planning a 14 4 repeat? Chill out today, stretch out those abs and get in some mellow aerobic work.
March 21 2014
Fitness Strict Pull ups 6-4-2-2-2 Use assistance or add load based on strength 5 minute AMRAP 15 OHS with dowel 15 V sits Rest 5 minutes 5 minute AMRAP 15 Burpees 15 Wall balls Performance Strict Pull ups 6-4-2-2-2 Use assistance or add load based on strength 5 minute AMRAP 15 OHS 55/75 15 T2B Rest 5 minutes 5 minute AMRAP 15 Burpees 15 Wall balls 20/14 Sport 14 minute AMRAP 60 calorie row 50 T2B 40 Wall balls 20/14 30 Power cleans 135/95 20 MU