Row Skill: 2 x 6:00, rest 3:00 easy rowing on the rest Perform this as 40 seconds of hard rowing, 20 seconds of light. Repeat this through the 6:00. For quality of work and total sprint meters Conditioning: 200m Run 20 Box Jumps (20″) 20 Power Snatches (75/53) 20 Wall-Ball Shots (25/16) @...Read More
Classes normal thru Wednesday. Closed on Thanksgiving (Thursday). Friday 0630, 0830 and 1200 only. There will be a signup sheet for Friday. Back to normal on Saturday. Skill: 4 x 500, rest 1 minute easy rowing Row at 24, 26, 28, and 26 s/m For quality Conditioning: Complete as many rounds as...Read More
Row Skill: Stroke pyramid: 1,2,3…15…2,1 / 3 light Row a pyramid of hard strokes from one to 15 with three light strokes between each set. So one hard followed by three light. Then two hard followed by three light. Three hard, three light. 4/3. 5/3. 6/3 through to 15 hard, 3 light and then back...Read More
Skill: 3-person team 4200m Row Rotation is 500/400/300/200* @ 90% 500m pace For Time *Each team member rows 500, then each row 400, and so on… …rest 5-10 minutes, then… Conditioning: 10 Double Kettlebell Thrusters (53/35) 40 Double Unders 5 rounds for time Flexibility/Mobility: Side Straddle – 1:30/side Middle Straddle – 1:30...Read More
Conditioning: Row 500m Rest 1 minute Row 1000m Rest 2 minutes Row 1500m Rest 3 minutes Row 2000m For Time …Or… Run 400m Rest 1 minute Run 800m Rest 2 minutes Run 1200m Rest 3 minutes Run 1600m For Time Skill or Strength: Pick a few weaknesses from the Athletic...Read More
Congrats to MP Delta! First timers team! Strong work! Skill: 2000m Row @ 80% 500m Pace For row time and pace quality Conditioning: 21-15-9 rep rounds of: Squat Cleans (135/93) Ring Push-ups Slammers (12/8) @ 2m For Time Flexibility/Mobility: Posterior Chain and IT band – 1:30/side Anterior Compartment Smash – 1:30/side...Read More
Friday night class is canceled this week. All other classes on Friday are normal. Skill: 250m Row @ 95%* Rest 3:00 500m Row @ 90% Rest 4:00 750m Row @ 85% For total sprint time and pace quality *% of current 500m PR pace Conditioning: 21-15-9 rep rounds of: Dumbbell Snatches (50/35) Pull-ups...Read More
Skill: 1000m Row at 80-85% 500m PR For time and pace quality Conditioning: “Christine” 500m Row 12 Bodyweight Deadlifts 21 Box Jumps (20″) 3 Rounds For Time Compare to Monday, 21 July 2014 Flexibility/Mobility: Overhead Distraction – 2:00/side Hip Capsule – 2:00/side Spine Smash – 2:00 Post times and experiences...Read More
