Monday, November 1, 2021

Oct 31, 2021

1 min read

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

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Monday, Oct. 12, 2026

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Sunday Sat. ( or Sun) Oct 10/11 2026

50 Power Snatches (65/95) Run 2 laps 50 Pullups Run 2 laps 50 KB SWINGS OR 16 min AMRAP OF: Run 1 lap 8 Hand Stand Pushups 10 Dumbell Snatches (35/53) 12 lateral bar hops ABSTRACTOR 1 of the days

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