Rowvember begins: extra rowing workouts daily!!!
Warm up:
JJ,T’s,pogos, lunges, kna
Michael Phelps
2 min cardio
30’s - flutters, bicycles, alt Kte, Bugs
Hip circuit
PVc
Skill
3 Rep max Strict Shoulder Press
2x6 at that lbs
WOD
15 min EMOM
4 Power Snatches (75-80%1RM)
4 Box Jumps
15-16 min do Max Pendlay Row
Rowvember
3x500 m @5
Skill 1 rd Ab circle strict Shoulder Press (70%) WOD 18-15-12-9-6-3 Dead Lifts (135/185) KB Swings (35/53) KB Goblet Squats Monkey Jumps
Warm up jj‘s T’s pogos, lunge/reach, k n A 2 Rounds of: 5 Inch worms 10 Hip extensions 10 Push aways 10 Mountain Climbers Hips PVC Skill 1-arm row 3x8 each arm Bent Over Row 3x8 WOD Buy in: 1 min Bicy
Warm up 2 Rounds of: Runnwrs warm up - squats n Lunges :30 skips :30 air squats :30 Carioca :30 High Knee then 15 Push ups 15 Sit ups Hip Circuit WOD 2 Rounds of: 25 Back Squats (75/115) 5 man makers