Week of 10/10/16 - 10/14/16


Published October 9, 2016


Stay humble-

Monday
Strength: OHS; OT2M; 4x3 @ 80%

Metcon: 15 Minute AMRAP
- 200m Row
- 10 Lateral Burpees Over Rower
- 5 C2b Pull Ups

Tuesday
Strength: 3 Touch & Go Power Clean + 5 Jerks - 2 minutes rest between sets; 5 sets; work to a max

Metcon: 3RFT
- 400m Run
- 15 T2b
- 10 Front Squats (135/95)

Wednesday “Aerobic Capacity Rowing Workout”
Part 1:
- 3x500m at easy pace w/ 60sec rest,
- 1x400m at moderate pace w/ 60sec rest,
- 1x300m at fast pace w/ 60sec rest

Part 2:
- 1x100m at sprint pace
- 1x500m easy pace recovery row
- 60sec rest
- 1x100m at sprint pace
- 1x500m easy pace recovery row
- 60sec rest

Part 3
- 1x60sec max effort row for max distance (meters)
- 60 sec rest
- 500m easy recovery row

Workout Details: Everything leads up to the core of this row workout. All your attention should be focused on the final 60sec max effort interval. You will define your easy, moderate, and fast intensities. However, your 60sec interval in Part 3 will be a max effort.

Thursday
Strength: Sumo-Deadlifts OT2M; 4x3 @ 80% or all sets across

Metcon: For Rounds & Time
5 Minute AMRAP
- 5 Pull Ups
- 5 Push Ups
- 5 RKBS (53/35)
- 5 Sit Ups
3 Minutes - Run 400m

5 Minute AMRAP
- 10 Pull Ups
- 10 Push Ups
- 10 RKBS (53/35)
- 10 Sit Ups
3 Minutes - Run 400m

5 Minute AMRAP
- 15 Pull Ups
- 15 Push Ups
- 15 RKBS (53/35)
- 15 Sit Ups
3 Minutes - Run 400m

** Please tailor the run accordingly (300m or 200m) to give yourself at least 30s rest before the next AMRAP starts**

Friday
Strength: 1 Power Snatch + 1 Hang Power Snatch; OT:40s; 10x2 @80%

Metcon: For Time
- 100 cal row
- 150 double unders



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