June 6, 2019- Workout
Active Recovery Day A. 10 EMOM 18 reps Two Handed Kettlebell Swings B. 20-90 mins of Cycling or Rowing Maintain heart rate between 60-70%
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Tag: Row
May 23, 2019- Workout
Active Recovery Day A.10 EMOM 13 reps Two Handed Swings B. 20-90 mins of Running or Rowing Maintain heart rate between 60-70%
April 4, 2019- Workout
Active Recovery Day A. 10 EMOM 10 reps Two Handed Swings B. 20-60 mins of Cycling or Rowing *Maintain heart rate between 60-70%
March 8, 2019- Workout
A. Deadlift 5×3 @ 70%, 80%, 90% B. Ruck 2 miles with 30lbs Then For Time:40 Wall balls40 Thrusters40 Box Jumps40 Burpees40 Pull ups500 meter Row Notes: Can modify Pull ups with ring rows or banded pull ups
February 23, 2019 – Workout
Work on Turkish get-ups for warm upthen do 5 sets of 1 Turkish get-up on each sidebuilding up in weight per set if comfortable Cardio: EMOM 12Min 1: row 5-6 calsMin 2: row 7-8 calsMin 3: row 9-10 calsMin 4: very light rowing
February 16, 2019 – Workout
Workout 1:7 Rounds:Burpees x 10Pull ups x 10Wallball x 10 Workout 2:3 rounds:Row 250m (fast)Rest 1 minRow 500mRest 2 minRow 750mRest 3 min
February 5, 2019- Workout
Pyramid for time(30 min cap):7-6-5-4-3-2-1 1x Pull up (or 3x Body Row/Man makers each arm)2x Burpee 3x Push up4x Lunges5x Sit ups multiply number in the round by the number in front of the movement ( 1st round = 7 pull ups, 14 burpees, 21 push ups, 28 lunges, 35 lunges. 2nd round = 6 …