How to Use the Rower
then…
2 Rounds of:
100 Meter Row
5 Pushups
10 Squats
Every Minute on the Minute for 5 Minutes
3 Power Cleans (from the ground)
For Time:
20 Walking Lunges
20 Deadlifts
20 Situps
20 Pushups
20 Power Cleans
20 Box Get-Overs
“Simon Says”
4x :30/:30 Row
then…
2 Rounds:
5 single leg dumbbell RDLs (light/moderate) (each side)
5 single arm russian dumbbell swing (light/moderate) (each side)
5 single arm dumbbell presses (light/moderate) (each side)
5 spider man lunge stretch (each side)
5 Scorpions
Complete For Time:
30-20-10
Dumbbell Snatches (50/35)
Burpee Box Jump Overs (24″/20″)
2 Sets:
30-20-10
Dumbbell Snatches (65/45)
Burpee Box Jump Overs (30/24)
9-7-5-3 strict press (build to challenging weight for each set)
3×10 single-arm Dumbbell Bench Press (each side)
3×25 tricep press downs (banded)
3:00 Cardio
then…
2 sets with am empty barbell or very light weight:
High Hang Muscle Clean x 10
Strict Press with Barbell x 10
Barbell Good Morning x 10
then…
A) Burgener Warm Up Clean – 3-5 reps at each position
Down and up – “SPEED THROUGH THE MIDDLE”
Elbows high and outside – “BAR CLOSE”
Muscle Clean – “STRONG TURNOVER”
Tall Power Clean – “PULL UNDER”, 2″, 4″, 6″
Tall Clean – “PULL UNDER”
B) Front Squat Skill Transfer Exercises – 3-5 reps of each movement
No Hands (aka Zombie) front Squat
Front Squat
Pause Front Squat (2 Seconds)
One and a quarter front squat
In the hole front squat
Tempo Descent Front squat (10 second descent, no pause, fast up)
How to approach the lifts
Deadlift to below the knee and then reset back down before going into a clean deadlift to mid thigh and then reset before going into a clean and then do the jerk.
Clean and Jerk:
3×1 @ 85-90% 1 RM Clean and Jerk.
*Rest 60-90 seconds between sets*
AMRAP 7:
14 DB Hang Snatch (SA)
7 Burpees over the DB
3 Rounds: 1:00 Each
1 – Burpees
2 – Jog
CFNC “How to” Series:
-Pushups
-Squats
7 MIN AMRAP:
Run 100 Meters
7 DB/KB Swings
7 Ring Rows or Pull Ups
Divide into two teams. Make sure the play area is also divided into two sides. Have an item that belongs to each team that the other team is going to try to capture. This is their “flag”, On go each team is going to try to get the others flag from their side and bring it back to their teams side. If tagged while on the opponents side, the player must go to the opponents “jail”, a sectioned off area in the other teams side. To get free from jail a team mate has to come get them and safely escort them back to their side without being tagged.
Complete the following:
Row :45 easy
Ski :45 easy
Bike :45 easy
Bike :30 moderate
Ski :30 moderate
Row :30 moderate
Row :15 fast
Ski :15 fast
Bike :15 fast
Complete 3 Sets for Max Calories:
AMRAP 7 Minutes
10-15-20-25….so on…
Row (calories)
Ski (calories)
Bike (calories)
-Rest 3:00 between sets-
TARGET SCORE
Target Calories each set: 100/80+
STIMULUS and GOALS
Stimulus today is high intensity. You will be performing the ascending calorie scheme for 3 separate sets (3 separate scores).
*Goal is to aim for similar scores across rounds or slightly faster for each round.
*We want you to hold a consistent 80-85%+ effort.
WORKOUT STRATEGY & FLOW
Row: You should focus on long, strong pulls with each row stroke. The other machines will affect your row but we don’t want you to lose pace. Breathing with each pull will assist you in better pacing and assist in preventing burning out early.
Bike: Use your arms on this and lean into it.
Ski: Work to close the hips forcefully each pull and leverage your torso to keep a high output.
*Weightlifting today is optional, go by feel depending on how you’re feeling from yesterday!
Deadlift:
5×5 (Across in weight)
*Rest 60-90 seconds between sets
2 sets:
100m Jog
5 Ring Rows (Or body rows)
10 Air Squats
5 Inchworms
10 Hanging Scap Retractions
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
TARGET SCORE:
Target Time: Faster than before!
Time Cap: 2 Hours 😉
STIMULUS
Murph time! Honor our veterans and be thankful for our Freedom! This is always an aerobic piece that we can test our mental toughness during.
WORKOUT STRATEGY & FLOW
You may choose if you partition reps, do rounds of Cindy, and/or if you wear a vest.
Run: Consistent pace you can do the first and last mile at! Don’t come out hot.
Pull ups: Stick to manageable sets out of the gate. Keep the kip forceful and fast to save the arms
Push ups: Start with smaller sets than you think you should! There’s nothing wrong with coming out with sets of 3-5 fast sets every 15-20 seconds and doing bigger sets near the middle or end. Don’t burn out!
Air Squats: Just stay moving as much as you can and grind through it! Keep weight mid foot and use those glutes/hips! Mentally thinking of it in sets of 10-15 can help.
2 Sets:
1:00 Bike
7 Kettlebell single arm suitcase deadlifts (moderate) (each side)
7 Kettlebell single arm presses (moderate) (each side)
7 Inchworms into box jump
With a partner, complete 5 sets of the following for Max Reps:
AMRAP 4:
30/27/24 Calorie Ski
20 Deadlifts (225/155)
10 Burpee Box Jump-Overs (24/20)
*Max Synchro DB Snatch in remaining time (50/35)*
-Rest 1:00-
15 Banded Good Mornings
15 DB Upright Rows (each arm)
2 Sets:
15/12 Calorie Ski
10 Push Press (Bar)
5 Squat Cleans (Bar)
For Time:
1-2-3-4-5-6-7-8-9
Clusters (135/95)
9-8-7-6-5-4-3-2-1
Chest-to-Bar Pullups
Rx+:
For Time:
1-2-3-4-5-6-7-8-9
Clusters (155/105)
9-8-7-6-5-4-3-2-1
Muscle Ups (Ring or Bar)
TARGET SCORE
Target Time: sub 12 minutes
Time Cap: 18 minutes
STIMULUS and GOALS
This is a high intensity workout with a total of 45 squat clean thrusters and 45 C2B Pullups (BMU)
The focus is moving a moderately heavy barbell and managing fatigue on gymnastics.
WORKOUT STRATEGY & FLOW
Squat clean thrusters: these should all be singles. They will add up! Grip fatigue and high heart rate will be a factor.
C2B/MU: Be smart from the beginning! You will most likely feel really good at the start, but still aim for manageable sets throughout.
3 Sets:
15 Dumbbell Bench Press
10 Single Arm Dumbbell Bent-Over Rows (Each Side)
3 Minutes Easy Cardio
then…
2 Rounds:
20 Plate Hops
10 PVC Passthroughs
then…
Barbell Prep:
Burgener Warm up Snatch
*5 reps at each position
Down and up – “SPEED THROUGH THE MIDDLE”
Elbows high and outside – “BAR CLOSE”
Muscle snatch – “STRONG TURNOVER”
Snatch land – “FOOT WORK” 2″, 4″, 6″
Snatch drop – “FOOT WORK”
Skill Transfer Exercises
*5 reps of each movement
Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH”
Overhead squat, “CORE STRENGTH”
Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”
Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER”
Snatch balance, “FOOT AND ARM SPEED”
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
Front Squat + Back Squat:
– (1+2) x5 sets @ 80-85% 1RM Front Squat
How to approach the lifts
Using 1 bar – Perform set of Front Squat, Rack the weight and then go right into your set of back squats.
12 Week Mile PR Program (Week 5, Workout 1)
4 Sets:
1000m moderate,
-60sec rest-
400m moderate
-Rest 2min b/t sets-
*Score is total workout time including rest…include the 10 minutes of total rest time into score.
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