Warm Up
3 x
1 min easy row
30 sec SPRINT
8 Empty Bar Deadlift (add weight each round)
8 Bird Dogs
3 x
8 Ring Rows
8 Lat Act
4 Pull ups
8 Frog Hops
5 Inch Worms
10 Scorpions
20 Sec DD
Question Of The Day
What is the best Halloween costume you’ve ever had?
WOD
For Time:
1000 meter row
50 Deadlifts
30 Pull ups
Rx 95 / 135
Rx+ 115 / 155
M 65 / 95
In remaining time row meters for the last week of The Fall Team Rowing Challenge.
2 Rounds (3 person teams)
Station #1
Station #2
Station #3
Station #4
Warm Up
500 run or row
SPRINT the last 100 meters
2 x
10 Russian twists
10 Plate Push Press
10 Plate Goblet Squats
3 Burpees
PVC SS
3 Inch Worms
10 Scorpions
Rig Calf Stretch
Bulldozer
Ocean Side Mile
For Time
1 mile run carrying a plate
100 Burpee Plate Thrusters
Break up Burpees and run however you like
Rx 35 / 45
Rx+ 45 / 55
M 25 / 35
OR
Rowing Ocean Side Mile
For Time
2000 meter row
100 burpee plate thrusters
Break it up reps any way you wish
Rx 35 / 45
Rx+ 45 / 55
M 25 / 35
Melee
1 x 35# / 45# on sled
100′ sled drag forward
100′ sled rag backward
10 Pull ups
15 Push Ups
20 Air squats
-1 min rest, Add plate to sled 25# / 35#-
Repeat until you can no longer SPRINT with the sled, The first round that you have to walk the sled is your last round.
Warm Up
2 Person 100 meter ERG Race!
5 Empty Bar front Squats
5 Elbow Punches (each side)
5 Frog Hops
5 KB swings
25 Singles
Add weight to bar and repeat.
10 Scorpions
2 perfect stretches
Question of The Day
If you had a snow day from work or school would you rather build a fort in the living room or bake pies all day?
Strength
Front Squat Cycle Wk #4
3-5 rounds of 8 reps @ 65%
Superset
1-3 attempts at unbroken either DU’s or Singles
10 Hollow Hold roll to Superman
You can also choose to do the 1 Rep Max Bench Press if you were unable to do it on Wednesday. We will be repeating Wk#4 of Front squats next week.
Assessment
100 KB swings for time
Rx 35 / 53
Rx+ 53 / 70
M 26 / 35
This is an assessment, you must record your time and weight.
Warm Up / Challenge meters
3 Rounds
600 meter row
6 Lunges
20 sec Sampson (each side)
4 x 4 count squats
4 Wall Balls
20 sec bottom of squat hold
2 Burpees
20 sec DD
Deadlift Tech and Warm Up
Question of The Day
Would you rather be raised by wolves or by monkeys?
WOD
AMRAP 13 min
Buy in: 94 sit ups
27 Wall Balls
10 Deadlifts
7 Burpees over the bar
Rx 155/ 225, 14# / 20#, 9′ / 10′
Rx+ 185 / 255, 10′ /11′
M 125 / 155, 10# / 14#, 8′ / 10′
Warm Up
3 x
200 meter row
10 Shoulder Taps
2 Negative Push Ups
20 Arm Circles
10 Michael Phelps
5 Reaching Inch Worms
Bench Press W/U
6-4-2-1-1-1-1…etc
Question Of The Day
Would you rather be stuck on an island alone or with someone who talks incessantly?
Strength
1 rep Max Bench Press
WOD
AMRAD (as many rounds as desired)
2 Min row @ 70%
1 min row @ 80%
30 Sec SPRINT
Spiderman out
10 V-ups or 10 GHD Sit Ups
Zombie back
10 Superman Pulses or 10 Reverse Hypers
Warm Up
TABATA row (4 min)
2 x
3 slow squats
5 fast squats
2 x
3 empty bar Push Press
5 Lat Act
3 Pull ups
2 x
3 Elbow Punches
5 empty bar Thrusters
PVC Pivot Stretch
10 Bird Dogs
20 sec Hip Opener (both sides)
20 sec Pigeon in J clips
Question Of The Day
Would you rather be stuck on a broken ski lift or in a broken elevator?
WOD
Fran Prep
3 Rounds
2 x
7-5-3
Thrusters
Pull ups
-3 min rest-
Rx 65 / 95
Rx+ GO FASTER
Warm Up
Fish Game or Darts (4 min)
3 x
50 Singles
10 sec Ring Hold
2 Negative Dips
2 x
10 Rocking Hollow Holds
10 Plank Leg Lifts
1 x
20 sec DD
1 Plank Wheel
Kneeling Hamstring Stretch
Question of The Day
Would you rather go into the past and meet your ancestors or go into the future and meet your great-great grandchildren?
Assessment
Max Bar Hang
Hang from the rig as long as possible
WOD
Base Builder AMRAP 30 min
Buy in: Max Bar Hang
30 Russian Twist
20 DU’s
10 Stones to a box
10 Dips
10 T2B
500 meter row
Warm Up
2 x
250 row
8 empty bar DL
8 empty bar Jerks
20 sec HSH
PVC SS
10 Lat Act
10 sec Hanging Hollow Hold
Warm Up to C&J weight and DL weight
3 min self stretch
Bulldozer
Climbing “Grace”
3 Rounds
2 Rope Climbs
10 C& J
Rx 95 / 135
M 65 / 95
-5 min rest-
Rowing “Diane”
21-15-9
Cal Row
Deadlifts
HSPU
Rx 155 / 225
M 115 / 155
Melee
1 x 35# / 45# on sled
100′ sled drag forward
100′ sled rag backward
10 Pull ups
15 Push Ups
20 Air squats
-1 min rest, Add plate to sled 25# / 35#-
Repeat until you can no longer SPRINT with the sled, The first round that you have to walk the sled is your last round.
Warm Up
600 meter row
Alternate sprinting every 100 meters
Yoga Ball Volley Ball
2x
4 Stationary Quad Killers (1 Burpee, 1 forward backward lunge)
5 Ring Rows
5 Lat activator
3 Pull ups
30 Sec Hollow Hold
10 Mission Impossibles
DD to Spiderman to Pigeon (each side)
Rig shoulder stretch
Question of The Day
WOD
CF Baseline
500 meter row
40 air squats
30 Ab mat sit ups
20 push ups
10 pullups
With remaining time in class work on skills or Row meters for The Challenge.
