General Warm Up (5-12)
3 rounds:
150m Row (pace increases each round)
10 Plank Shoulder Taps (L+R=1)
10 Single Arm Ring Row (5 each arm)
Specific Warm Up (12-22)
Burpee C2b:
10 Scap Pullups
10 Kips
5 Kipping Pullup
5 Chest to Bar Pullups
2 Burpee Pullup (kipping c2b pullup)
2 Burpee Pullup (jumping c2b pullup)
*Decide which burpee pullup option is best for you
DB Push Press:
5 DB Strict Press (each arm)
5 DB Push Press (each arm)
3-5 Dual DB Strict Press
3-5 Dual DB Push Press
RX (25-45)
4 rounds of:
300/250m Row
20 DB Push Press (50/35lb.)
10 Burpee Chest to bar pull up
2:00 rest after each round
Goal per round: Sub 3:00
*Score is slowest round
Intermediate
4 rounds of:
300/250m Row
20 DB Push Press (35/20lb.)
10 Burpee+ 10 banded chest to bar pull up
2:00 rest after each round
Baseline
4 rounds of:
150/100m Row
12 DB Push Press (10/5lb.)
8 Burpee + 8 Banded pull up or Ring Row
2:00 rest after each round
(50-60)
2-3 sets:
10-15 Renegade Row (pushup, row, row = 1)
10-15 DB Full Raise (lightweight, :03 up and down each rep)
db full raise:
renegade row:
*The only difference from this video is you will do a pushup (chest to the ground, so a bit of deficit) then row each arm. If you cannot do the deficit pushup on feet, you may do a knee pushup, then go on your feet for the rows
(0-5)
This week kicks off with a burner! The goal is to select a rowing distance that you can push hard and get off in under 1:20 ish time domain to allow for a big set, preferably unbroken to start of DB push press and steady rate of movement for the burpee chest to bar pull up.
You have 2:00 of rest to look forward to at the conclusion of each round to encourage you to push the speed and intensity as best as you can. Try to be consistent with your output round to round through the 4 rounds. If you can’t get to 20 reps on the push press in 2 sets, the load is too heavy.