Tag Archives: rower

Count ’em!

Dynamic warm-up, then 3 rds of: 1:00 row for calories 1:00 max ab-mat sit-ups 1:00 max bar-facing burpees 1:00 max shuttle sprints (50′ down and back = 1) for total reps 1:00 minute rest   Strength: Bench 8-5-3-3-3, superset with max pull-up holds   MetCon: 200m sandbag run (70#) 50 hand-release plate push-ups 200m sandbag […]

Got Crabs?

ROM Drills, 1 mile run.   Warm-up: Do 10, 20, 30 of: Hand-release push-ups V-up sit-ups Hamstring ball curls (heels on med ball, curl to butt, keep butt off the deck, hands behind head) After each set of 10, 20 and 30, complete 100′ crab walk (50′ forward, 50′ backward)   Strength: Bench press 10-10-8-8-8, after […]