Strength
Strict Weighted Chinup: 5 sets of 3 to find 3RM.
*Scaled: Complete 5 sets of 3 as difficult as possible
Conditioning
6 Rounds for Time, in Teams of 2:
25 Cal on Bike or Rower
50ft DB Front Rack Lunge (50/35)
15 C2B Pullups | R+ Bar MU
*Alt bike and rower each round as possible. One partner working at a time. Split reps as desired.
Strength
Bench Press: 5 sets of 3 working to 3rm
*3 sec pause at top, every rep
Conditioning
AMRAP in 14 minutes:
14 Burpees Over Bar
21 Overhead Squats (95/65)
28 Double Unders
Mobility
Lat Smash
Quad Smash
Posterior Chain Stretch
Skill
Skin the Cat
(Back Roll and Forward Roll progressions on Rings)
Conditioning
Rowling (10x200M)
*Between each row complete 1 Wall Walk with 10sec hold at top + 5 V-ups
Rowling is a game that uses a similar format to bowling. Here’s video example. Each athlete will row 10 “frames”. The goal for each frame is to stop the meter counter as close to a designated distance as possible.
For example, if the designated number is 100m; if at the end of the “frame” the counter reads 102m, the score for that frame is 2. The score would be the same if the counter read 98m. If the counter stops on 100m, the score for the frame is 0 and would thus be equivalent to a strike in bowling. The goal is to have the lowest score for each round and the lowest accumulated score for the game.
Rules:
– Once you stop rowing put the handle back in the catch, must be stored before the meter counter comes to a complete stop.
– In the 10th “frame”, if a strike is rowed, you get to row again, using the 11th row to replace your highest score in any previous round. If you row another strike, you get a 3rd row to replace the next worst score. So you have the opportunity to row up to three times in the 10th frame.
– The winner of the “game” is the person with the lowest total score. The winner of the “game” may choose a bodyweight exercise for everybody to complete. The losers must complete their scores in reps.
Most importantly, have fun!!!
Today’s designated distance for each frame is 200M! Enjoy!
Record your Rowling score into Wodify and remember that today’s Rowling Champion will be at the end of the leaderboard, not the beginning!
Conditioning
AMRAP in 28min:
Rd 1:
1 Round of Strict Cindy
400M Run
Rd: 2
1 Round Strict Cindy
500M Row
…and so on.
*1 round of strict Cindy = 5 strict pullups, 10 hand release pushups, 15 air squats facing wall/pole
You may have to run if all rowers are taken, just do your best to mix it up with even rounds on rower/run.
Bike/Walk/Jog 4 min for cooldown
Strength
Clean and Jerk w/ pause 1″ off floor: 80-85/2x4sets
Conditioning
6 Rounds for Time:
15 Double Unders | R+ 1 Rope Climb
8 Burpees to 6″ Target
10 Alt. DB Snatch (50/35 | R+ 70/50)
Rest 90 sec between rounds.
Each round should be a dead sprint.
Going forward this will only be available to members, via member login in wodify.
Strength
Front Squats: 85-90/2*5 sets
Conditioning
AMRAP in 8 minutes:
15 Toes to Bar
30 Wallballs (20/14)
Snatch Pull + Snatch from blocks at mid thigh: Every 2 min: 5 sets 2 @ 75%-85% for perfect technique
Accumulate 30 freestanding tripod leg lifts
Tempo HSPU: 5 sets of 3-5 reps as able w/ 53X3
-5 sec. down
-3 sec. in bottom
-Kip up
-3 sec. hold at top
**stay connected throughout
After
4 sets – 40-60 sec. GHD hip extension hold
Conditioning
In teams of 2, alternating complete rounds for 5 rounds each:
12 Toes to Bar
5 Front Squat (155/105) | R+ OHS
10 DB Pushpress | R+ HSPU
*DB Pushpress AHAP
Midline
7 min. tabata:
2 min. hollow rocks
3 min. hollow scissor kicks
2 min. hollow rocks
21 min. EMOM
min. 0-5: Snatch pull to explode + hang snatch from below knee
*start around 50% and build
rest 1 min.
min. 7-12: Full snatch w/ 1 sec. pause above the
knee building each set
*start at 60% and build
rest 1 min.
min. 14-20: Full snatch building each set
*start at 70%
4 sets
20 alt. single leg box step ups w/ KBs in front rack
200 ft. farmers carry AHAP
10-20-30-40-50-40-30-20-10ft. UB HS walks
Strength
Push Press: 65/4, 70/4, 80/4, 85/3x3sets
Conditioning
AMRAP in 11 Min:
60 Double Unders
18 Wallballs (20/14)
5 Strict Pullups | R+ Ring MU
50ft DB Front Rack Lunges (50/35)
5 supersets
10 weighted dips as able
30 sec. HS hold on wall (move hands 6″ farther from wall than normal and drive head through)
Back Squat: 90/4*4 sets
*base numbers off your most recent BS max
5 sets
-2 bar MU + 5 TTB + 5 C2B +5 TTB + 2 bar MU
After
Strict Dumbell Press: in 8 min find heavy triple
rest 2 min
75% of heavy triple complete 6 rounds of tabata strict press (20 on/10off), score is lowest round
Mobility
Calf Stretch
Hip Internal & External Rotation
T-Spine
*as specified by coach
Conditioning
EMOM for 5 Rounds:
10/8 Row for Cal
15 Abmat Situps
8 Tall Box Jumps
45 sec Weighted Plank
For Time (35 min cap):
200m Run
50 Air Squats
400m Run
30 Pullups
600m Run
30 Pushups
400m Run
30 Pullups
200m Run
50 Air Squats
Jerk from blocks: 60/6, 70/5, 80/4, 85/3, 90/2, 95/1, 80/3*3 sets
Back Squat: 80/2*6 sets
*base numbers off your most recent BS max
After
Bike 10 min for cool down
