C2 Rowing:

Warmup:  damper 3; work time 2:00 and rest time 3:00

Body of Workout:  Between parts 1 and 2, padle through a complete cycle of work and rest for a total of 7 minutes of rest.  Row the pieces with high intesity but consistently.  Try to avoid “flying and dying” as the workout progresses.

3 intervals
work time: 2:00
intesity:  4
target spm:  26-28
rest time: 3:00

3 intervals
work time: 2:00
intesity: 4
target spm: 28-30
rest time: 3:00

Cool down:  light paddling and stretching

Crossfit:

Endurance:  ROM drills – 8 laps

Warmup:  10 squats/10 rollovers/10 oh squat/ 10 wall balls/ 10 ring rows/ 10 pushups

Working Capacity:  for time

50 box jumps
Rope ascents 5 or 30 pullups
50 KB swings
50 situps
50 dumbell hand power clean
800m run
50 back extensions

Stretch!

Endurance:  ROM drills – 1 m run

Warmup:  30 squats – 20 rollovers – 30 oh squats

wrist mobility – 10 pvc elbows high & wide

Working Capacity: 

• 16-14-12-10-8-6-4-2-1
• Overhead squats (weight appropriate)
• sdlhp
• burpees
• 200m run

Durability:

• 40 flutterkicks
• 20 wall ball situps

Endurance:  ROM drills – 1 mile run

Warmup:  10 squats-10 bounce the squat hold 3 counts – 10 squats then;

20 shoulder rollovers, 30 oh squats, 10 PVC thruster, 10 good mornings x 2 rounds

Skill Set:  Thruster build

Working Capacity:  “Holbrook”

Ten rounds, each for time of:

115# thruster 5 reps
10 pullups
100 meter sprint
REST 1 minute

Durability:  3 rounds

10 GHD/10 Back extensions/10 windmills (r/l)

O-Lifting

Warmup series – 2 clean long pull + 2 front squat + 2 clean Sots pres x 4 sets

Clean & Jerk – 80% x (2+1) x 5

Clean pull – 90%x3; 95%x3; 100%x3

Snatch balance – 5 x 2

With a continous running clock (4 total minutes)

30 sec KB snatch / arm
30 sec rest
30 sec clean & push press / arm
30 sec rest
60 sec KB swing

Endurance:  ROM drills – 5 laps

Warmup:  kettle bell drills

• Halo/around the world/hot potato/fig 8
• 20 swings – 10 push ups x 2

WOD:  AMRAP (as many rounds as possible)

• 15 jumping squats
  10 kettle bell tricep pushups
  15 weighted step up
  double kettle bell waiters walk (2 bells over head locked out) down to end of gym; jog back

DURABILITY:

5 X 5 X 5 X 5 dead hang pullups (wide grip/narrow grip/reverse grip r/l)

• 10 x Double Unders
• 10 x Push-ups
• 10 x Toes to Bar
• 10 x Box Jump
• 10 x KB Swings (55#)

• 1,000 M row

• 10 GHD
• 10 Back extensions
• 10 oh wall squats with light weight

Endurance:  ROM drills – 10 laps

Warmup:  10 squats/10 rollovers/10 oh squats x 3 rounds

then;

Barbell complex (x5)

then;

3 rounds:  3 o bar thrusters/3 burpee box jumps/50m bear crawl

Working Set:   5 rounds

5 hspu
10 romanian deadlifts
15 pullups
250m row

Durability: 

Versa band side lunges 100ft. followed by 200 ft. jog – repeat

Endurance:  ROM drills – 1000m row

Warm Up:  30 squats – 20 rollovers – 30 oh squats

WOD:   5 rounds for time

Run 400 m
20 burpees
15 two handed dumbell bent over row

Durability:

20 4 ct flutter kicks
20 fire hydrant (r/l)

Endurance:  ROM drills – 3 easy laps

Warmup:  “afap”   3 rounds

• 70 jump ropes or 33 double unders
• 10 wall balls

Working Capacity:   4 rounds

• 10 manmakers
• overhead weighted walking lunge 100ft.
• 400m run

Durability:

• 1000m run
• 50 4-ct flutter kicks

O-Lifting 12 noon

Warm up series – 2 push press + 2 jerk behind neck + 2 press behind neck in split x 4 sets

Power clean + front squat +clean +jerk (3 sec pause in split) x 5 sets

Hang snatch high-pull, flat footed 4 x 4

Front squat 5 x 3 building weight

5 sets; no rest

150 m row

10 push-ups

ENDURANCE:  ROM DRILLS – ez 10 laps

:20:10 x 10 Low box jumps

Kettle Bell Working Strength:

10-9-8-7….3-2-1

• tgu (r/l)
• clean & jerk (r/l)
• goblet squat (r/l)
• snatch (r/l)
• swing

Durability:

20 deck squats