Row 300m ( 24 SPM)

Dead lift                                     x 12

Push-press                                  x 12

Walking Lunge – one arm         x12L/12R

Row 300 m (22 SPM)

SLDL                                         x 12

Burpee                                        x 12

Thruster                                      x 12

Row 300m (20 SPM)

Snatch – One arm                      x 12L/12R

Dumbbell swing                        x 12

Walking lunge – front               x 12

Row 300m  (18 SPM)

Dead lift                                    x 12

Sit-ups – wt’d                            x 12

Front squat                                 x 12

**Erg pieces are at Max Power per stroke

WORKOUT #2

w/u – run/row – 10′

Straight leg dead lift (SLDL) – (bar/stick )     back flat                                  x 30

Cross abs weighted                                                                                                 x 20/20

Pull -ups                                                                                                                     x 15

Front squat     _ bar/stick                                                                                      x 30

w/o -

21 – 18 -13 – 8 – 5

Dead lift

Sit-ups – wtd

Box  jump

Push press

Row 250m ( 24SPM, 22, 20, 18, 16)  Max Power

WORKOUT # 1

w/u  – row/run – 10′

w/o

4 Rounds of;

Dumbbell snatch                                   x 12 L/R

Front squat -dumbbells                         x 12

Box jump (20″)                                    x 12

Walking lunges – overhead                   x 12 steps- L /12steps – R

Row  300m    (at 16,18,20,22,) -         Max Power

WORKOUT # 2

w/u – row/run – 10′

w/o

Row 350m (24 SPM)

Sit-ups – wt’d

Box – jumps

Air squats

Row 300m (22SPM)

Thrusters

Box jumps

Push-ups

Row 250m (20 SPM)

Front squats

Dumbbell swing

Push-press

Row 200m (24 SPM)

Dead lift

Dumbbell swing

Sit-up – wt’d

w/u  – row/run – 10′

Get-ups                                                      x 15/15 (20#)

Straight leg dead lift – bar                  x 30

Sit-ups  – wt’d                                         x 30

SLDL – stick or bar                                  x 30

w/o

5 Rounds of;

Medicine ball toss (vertical)                                       x 12

Front squat (45-50% BW)                                           x 12

Box jump (24″)                                                                x 12

Walking lunges -wt’d   -front                                      x 12 steps- L /12steps – R

Row  300m    (at 16,18,20,22,24) – Max Power

WORKOUT # 2  (Easy to Moderate)

w/u – row/run – 10′

Overhead squats – bar/stick                 x 30

Push-ups -wt’d                                   x 30

Pull-ups                                             x 30

Cross – abs                                        x 15/15

w/o

8 x 5 reps of;  (not timed)

Front Squat (50% BW)

Then;

5  Rounds of;

Deadlift                                                                              x 5

Power clean                                                                     x 5

Push-press (dumbbells/ or bar above)             x 5

Dumbbell swings                                            x 5

Workout # 1 (Hard**)

w/u;

Weighted push-ups/b.press x 30
Cross-abs -wt’d x 15/15
Knee to elbow (bar or floor) x 30
Overhead squats (bar) x 20
Physioball Curls

w/o;

Row 400m @ 24 SPM
Hang squat clean x 30
Sit-ups x 30
Straight leg dead lift) x 30
Row 400m @ 26 SPM
Box jump x 30
Wall ball x 30
Straight leg dead lift – wt’d x 20
Row 400m @ 28 SPM
Walking lunges – wt’d one arm x 15/15 step
Snatch – one arm x 15/15
Power clean x 15
Row 300m @ 26 SPM
Dumbbell swings x 30
Box jumps x 30
Hang squat clean (135) x 15
Row 300m @ 24 SPM

WORKOUT#2

w/u; – row/run x 10’

Front Squat (bar) x 30

Get-ups (25-30#) x 15/15

Cross- abs x 20/20

Push-ups x 20

Hip Flexor Pulls x 20/20

4 Rounds of;

Wall Ball x 12

Dead lift x 12

Medicine ball Thruster x 12

Push-ups x 12

Medicine Ball Cleans (135#) x 12

Row 300m @ 26 SPM Max Power

WORKOUT # 1

Warm-up (w/u)- row/run – 10′

Cross-abs x 15/15
SLDL (bar) x 15
Get-ups x 15/15
Pull – ups x 20

Workout (w/o) -

4 Rounds of;

Front squats                             x 12
Push-ups                                   x 12
Thrusters                                  x12
Sit-ups – wt’d                          x 12
Dumbbell swings                   x 12
Row 200m ( 22SPM) * Rowing is done at max power per stroke

Novices use 0-5# Dumbbells of weight in each hand.

WORKOUT # 2

w/u – row/run – 10′

Weighted push-ups/b.press x30

Get-ups x 10/10

Pull -ups x 30

Planking x 1 min x 3 Ways

w/o –

Row 300m ( 24 SPM)

Dead lift x 12

Push-press x 12

Walking Lunge – one arm x12/12

Row 250m (22 SPM)

SLDL x 12

Burpee x 12

Thruster x 12

Row 200m (20 SPM)

Snatch – One arm x 12/12

Dumbbell swing x 12

Walking lunge – front x 12/12

Row 150m (18 SPM)

Dead lift x 12

Sit-ups – wt’d x 12

Front squat x 12

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