Rowing Class:

Pick drills – Slides

10 m warmup
500m watts body weight
50 situps
500m watts body weight +10
40 situps
500m watts body weight +20
30 situps
500m watts body weight +30
20 situps
500m watts body weight +40
10 situps
500m watts body weight +50
50 situps

PERFORMANCE TRAINING:

ROM DRILLS

30-20-30 squats – rollovers – oh squats

WOD:  Grab a partner – as a team complete

100 burpees
200 box jumps
400 du

One person runs 400m while the other performs the work.  When your partner returns from the run they pickup where you left off until all reps are complete!!

rom drills

4 rounds

200m row
200m ski
5 hrpu/5 pushups

3 rounds

10 squats/10 rollovers/10 oh squats

“a little bit of cindi”

15m:

5 pullups
10 pushups
15 squats

durability 3 rounds

10 GHD
10 back extensions

• 15 push press 115/85
• 15 SDHP 115/85
• 15 f. squats 115/85
• 800 m run/row
• 12 push press
• 12 SDHP
• 12 f squats
• 800 m run/row
• 20 squat cleans 135/105 (add 20 lbs to
  bar for SQ CLN)
• 800 m run/row

Rowing Class:

Pick drills – slides
10 min warmup
10:10 drills

5000m in watts according to your weight

cool down.

KETTLEBELL TRAINING:

Rom drills – 400m row/run

Kettle Bell Warmup

“Kettlebell Ladders”

10.9.8.7…….swing
1.2.3.4.5……burpee

REST 1 MINUTE
10.9.8.7……thruster
1.2.3.4.5…..sdhp

Plank Holds 60 sec.

• 40 box jumps
• 40 DU
• 40 kb snatch (2 hand) RX
  55/35
• 400 m run or 400m
  row

Strength: b. squat
4×5

Stretch! 

Round 1: Row
or ski 250m
10 burpees
30 sit-ups (choice)
Round 2:  Ski 750m
8
burpees
50 sit-ups (choice)
Round 3: Row 1000m
6 burpees
75 sit-ups
(choice)
Round 4:  Row 1500m
4 burpees
100 sit-ups
Round 5: Ski
500m

 

Easy paddle
cooldown 5 mins

• 25 KB swing
• 25 pull ups
• 25 wall balls
• Run 400m ( sub row 400
  )

Strength: b. squat
4×5