Partner rowling warm-upOn a 6:00 clock:Partner A: Rows to 100 meters. For every meter partner A rows under or over 100 meters, BOTH partners must perform that many reps of a penalty movement.Partner B: As soon as partner A gets off of the rower, partner B starts on their own 100 meter row.Penalty movements:• False grip ring rows• Scap pull-ups• Kip swings• Jumping ring dips• Inchworm + push-ups
Pre-workoutEvery 2:00 x 4 sets:1-5 muscle-ups- Perform AMRAP until failure on the final set.
- RX -EMOM 5::35 max-cal row EMOM 5: :40 max-cal row EMOM 5: :45 max-cal rowEMOM 5: :50 max-cal row
- INTERMEDIATE -Same as Rx'd
- BEGINNER - Same as Rx'd
- MASTERS 55+ - Same as Rx'd
Accumulate:1:00 sit and reach (right leg)1:00 sit and reach (left leg)1:00 sit and reach (straddle)
- Welcome to week three of our Strength II cycle where we will back rack lunge for four weeks.- Find a heavy set of 2 alternating back rack lunges for the day. Do not push to failure.- Use a rack to get the barbell to your back rack. - Ensure the back knee gently touches the ground with each rep vs. slamming down.
EMOM 5::20 max-distance runEMOM 5: :30 max-distance runEMOM 5: :40 max-distance runEMOM 5: :50 max-distance run- Walk during the rest within each minute.- No rest between EMOMs.