Category: Endurance

RowVember starts Wed. 11.8.17 Weekly Ca$h prizes & chance to win new concept2 rower! Register Here Warm-up 8 EMOM 10 tuck jumps 10 wide squats 20 high knees 20 butt kicks Metcon (AMRAP – Rounds and Reps) Ladder up… then down 3 AMRAP 10 push ups 20 goblet squats 1 min 4 AMRAP 10 bent […]

RowVember starts Wed. 11.8.17 Weekly Ca$h prizes & chance to win new concept2 rower! Register Here Warm-up 7 EMOM 7 squats 14 plank jacks 7 box jumps Metcon (AMRAP – Rounds) 4 AMRAP 10 seated press 10 weighted step ups 1 min 4 AMRAP 10 chest press 10 split press 1 min 4 AMRAP 10 […]

RowVember starts Wed. 11.8.17 Weekly Ca$h prizes & chance to win new concept2 rower! Register Here Warm-up 5 rds 100 m sprint 5 push ups 5 sit ups 5 squats Metcon (AMRAP – Reps) :90 run 200 m 1 min ball slams 1 min toes to bar/knee raises 1 min wall balls 1 min russian […]

RowVember starts Wed. 11.8.17 Weekly Ca$h prizes & chance to win new concept2 rower! Register Here Warm-up 10 inchworms 20 side lunges 30 high knees 40 butt kicks 50 jumping jacks, then back down Metcon (AMRAP – Rounds and Reps) 5 AMRAP Row 1 min 5 AMRAP 5 snake ups 5 sit ups 5 pull […]

RowVember starts Wed. 11.8.17 Weekly Ca$h prizes & chance to win new concept2 rower! Register Here Warm-up 4 minutes to complete: 10 jumping jacks 10 squats 10 scales 10 frankensteins 10 broad jumps 10 lunges x2 Metcon (AMRAP – Rounds and Reps) 6 AMRAP 10 box jumps 10 side plank openings 10 burpee box overs […]

RowVember starts Wed. 11.8.17 Weekly Ca$h prizes & chance to win new concept2 rower! Register Here Warm-up 1 min high knees :30 jog in place 1 min squats :30 jog in place 1 min jumping jacks :30 jog in place Metcon (AMRAP – Reps) Tabata Style 2 min row :30 rest 2 min weighted Russian […]

RowVember starts Wed. 11.8.17 Weekly Ca$h prizes & chance to win new concept2 rower! Register Here Warm-up 200 m row-plank hold Accumulate 1600 meters Partner up! Metcon (AMRAP – Rounds and Reps) 24 AMRAP Partner up! 20 push press 200 m run 30 push up 200 m row 40 pull up 20 cal bike

RowVember starts Wed. 11.8.17 Weekly Ca$h prizes & chance to win new concept2 rower! Register Here Warm-up 10 EMOM 100 m sprint 10 squat jumps 10 jump lunges Metcon (AMRAP – Rounds and Reps) 20 AMRAP 11  bent over rows 40 plate overs 17 push press 11 chest press 40 depth jumps 17 reverse fly

RowVember starts Wed. 11.8.17 Weekly Ca$h prizes & chance to win new concept2 rower! Register Here Warm-up 10 EMOM 100 m sprint 10 squat jumps 10 jump lunges Metcon (AMRAP – Rounds and Reps) 20 AMRAP 11  bent over rows 40 plate overs 17 push press 11 chest press 40 depth jumps 17 reverse fly

Warm-up 0-1 slow 1-2 moderate 2-3 sprint 3-4 moderate 4-5 sprint 5-6 slow Metcon 7 AMRAP 250 m row 20 weighted lunges- kb 10 ring rows -1 min res- 7 AMRAP 20 jump rope 20 weighted skaters- kb 10 push ups -1 min rest- 10 cal bike 20 goblet squats 10 sit ups