Tuesday June 11th 2013

By paul
In June 10, 2013



5 minutes of group joint mobility and stretches

“Penalty Box”

This warm up will be completed in teams of two.  The person resting will count the rowers violations.  All Burpees will be completed at the end of the warm up.

Note: First Round can be used to make sure you understand proper rowing mechanics and mistakes will be counted but not count toward Burpees.

3 x 300m Row at 2k Pace, Sub 25 SPM

There are three rules…
1.  The 500m Pace below your average 2K pace (see below for help on this).
2.  Strokes Per Minute (SPM) must be below 25.
3.  No pausing/stopping during the stroke.
There is a 3 Burpee penalty for every stroke that you violate a rule.  Complete the burpees after each set.  Rest as needed between sets.

2K TIME  – 500m Pace
6:20 – 1:35
6:40 – 1:40
7:00 – 1:45
7:20 – 1:50
7:40 – 1:55
8:00 – 2:00
8:20 – 2:05
8:40 – 2:10

Front squat
– use the same weight for all four sets, rest 2-3 mins b/t

For time:
50-40-30-20-10 reps
Double unders
Sit-ups (ab-mat)


5 Rounds
Run 400 Meters
rest 1 min

The Primer…
3 Rounds
100′ OH walking lunge (45/25)
– Every 20 steps or every time the plate touches the floor complete 5 burpee
15 Pull-up

The Grind…
50 Front squat (185/135)
– Every break or re-rack of the barbell complete 30 double under

The Pack…
Partner leg tosses, med ball tosses and weighted sit ups

Ready to get started?

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