Posts Tagged ‘rowing’

April 5, 2019 Daily 30

Total Body Conditioning Every 10 minutes x 3 sets complete Run 400 meters or Bike 20-30 calories   Row 400-500 meters 20 Pull Ups or 20 Ring Rows The sooner you finish before your 10 minutes the more rest you get.

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January 18, 2019 Daily 30

Strength A. Four sets of: 6 Heavy Back Squats 12 Hip Thrust 18 Weighted Lunges *Minimal rest between exercises and 1 Minute rest between sets Conditioning B. 15 EMOM* Every minute on the minute 30 seconds or rowing or running 35 seconds of L Sit Press 40 seconds of Push ups

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January 14, 2019 Week 3 Day 1

A. Strength (12 Minutes) Every 75 seconds x 8 sets Back Squat/Goblet Squat x 3** Sets 1-2 = 3 reps @ 70-75% Set 3 = 2 reps @ 80% Set 4 = 1 rep @ 85% Set 5 = 1 rep @ 90% Set 6 = 1 rep @ 93% Set 7 = 1 rep…

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December 18, 2018 Week 7 Day 2

Time To Work A. Every 90 seconds, for 6 minutes (4 sets): Snatch + Hip Snatch or Clean + Hip Clean *Sets 1-2 = 1 rep @ 80% of 1-RM Snatch/Clean *Sets 3-4 = 1 rep @ 85% of 1-RM Snatch/Clean  Immediately followed by… B. 6 Set of  Snatch/Clean x 1 rep C. Three sets…

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December 14, 2018 Week 6 Day 5

Time To Work A. Every 90 seconds for Back Squat/Goblet Squat X 3 the reps *Set 1 – 5 reps @ 55% *Set 2 – 5 reps @ 65% *Set 3 – 3 reps @ 75% *Set 4 – 2 reps @ 85% *Set 5 – 2 reps @ 90% *Set 6 – 1 rep…

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