• 3 DL @ 3 RM.
• 6 HSPU  = sub pushups off the box
• 25 BUTTERFY sit ups
• 35 DU = sub 70 jump ropes

Rowing Class

Pick Drills
Slides

Row 10,000m
2000m 26-28 SPM row 2000m 22-24 SPM

PERFORMANCE TRAINING:

“Tabata This!”

Tabata Row

Rest 1 minute

Tabata Squat

Rest 1 minute

Tabata Pull-up

Rest 1 minute

Tabata Push-up

Rest 1 minute

Tabata Sit-up

The Tabata interval
is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

 

Jerk – 65% x 3, 70% x 3, 75% x 3, 80% x 2 x 2, 85% x 2 Hang power clean (below knee) – 50% (of clean) x 3 x 2, 60% x 3 x 2 Snatch push press + overhead squat – 70% x 3+2, 75% x 3+2 x 2 3 sets; no rest: 10 KB snatch/arm 10 topside halfmoons/side

Row/Ski 2000m

10 kettlebell swings
5 lunges to
front, side, back
10 push-ups

Row/Ski 1500m
Repeat weight/floor
work

Row/Ski 1000m
Repeat weight/floor
work

Ski 250m
Jog or walk around the block
(400m)

Stretch and done!

Kettle Bell Performance Training:

Rom Drills – Kettle bell warmup

Repeat for 4 rounds

Run 400m

20 swings ( 3 level )
Knees to elbows
20 Clean
pulls

Durability:  3 rounds

10 deck squats – 10
monster walks

Durability:

50 situps – 10 wide grip deadhang
pullups

5 x 1500m / 1 min
easy

Row five 1500 meter pieces. Row for one
minute at light pressure between each piece.

Ten rounds for time of:
135
pound Deadlift, 15 reps
15 push-ups

Row a 40 minute piece at moderate intensity,
changing stroke rate every two minutes as follows: start at 22 spm, then 24 spm,
back to 22 spm and so on.

Performance Training:

rom drills – 1 mile run

warmup

20 squats – 10 jumping lunges – 20 squats – 10 jumping lunges

wod:

“Kelly“

Five rounds for time of:
Run 400 meters
30
Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

durability:

January Challenge

• Run 1 mi / Row 1600
• 10 burpees
• 10 Wall balls 20/14
• Run 800 m / Row 1000
• 10 burpees
• 10 wall balls
• Sprint 400 m / Row FAST 600
• 10 burpees
• 10 wall balls
• Sprint 200 m / Row FAST 400
• 10 burpees
• 10 wall balls
• 100 DU  SUB 200 jump ropes

• 5 pull ups
• 6 burpees
• 7 box jumps
• 100 m shuttle sprint = DOWN HALL AND
  BACK

Durability:  January
Challenge

WOD “B”

WORKING DEADLIFT 1 x 1 x 1 x 1 x 1

then……

5
Rounds:

5 Dead Lifts (85% of 1 rep
max)

5 L-Set Holds 5-10 seconds

Handstand (against wall) 10-30
seconds

5 Ring Dips