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Components

500m Row

Power Clean

Bent Over Row

Metcon

Settings

Workout

Thursday

Warm-up

500m Row (Time)

Max Effort 500m Row

Row 100m Intervals x5
Make it fast- each faster than your last
Rest :30 between each interval

Strength

Power Clean (5 x 3)

Beginners: take from hang
Experienced: take from floor: can do squat cleans if you want

* focus on form- keep it light/moderate

Bent Over Row (6 x10)

BB or DB
superset with cleans

Workout

Metcon (AMRAP - Rounds and Reps)

5 min AMRAP
- 10 Devils press ( RX: 25)
- 8 Knee raises/T2B
-4 side shuffles (D&B =1)

-rest 1 min-

3min AMRAP
- 8 devils press
-6 knee raises/T2B
- 4 side shuffles

-rest 1 min-

1min AMRAP

- MAX devils presses

Want to see some of these movements in action? Check out our .

Whiteboard:

Thursday, September 30, 2021

Leaderboard

Men's 500m Row
Rob Sanchez	01/22/2018	1:28
Brandon Bonnes	01/22/2018	1:29
Chris Dunsmore	01/22/2018	1:32

Women's 500m Row
Ary Burns	01/22/2018	1:44
Mary Solka	01/22/2018	2:00
Heather Maxwell-Murray	02/22/2020	2:00

Male Clients

Female Clients