Monday, June 4th, 2018


A) Warm Up

1 Minute
Easy Row
Active Spidermans

:45 Seconds
Moderate Row
Push-up to Down Dog

:30 Seconds
Faster Row
Air Squats

B) Strength/Skill

5 x 2
Push Press @ 70%


4 Min Amrap:
27/20 Calorie Row
27 Wallballs 20/14
27 Chest to Bar Pull-ups

Rest 4 Mins

4 Min Amrap:
21/15 Calorie Row
21 Wallballs 20/14
21 Toes to Bar

Rest 4 Mins

4 Min Amrap:
15/10 Calorie Row
15 Wallballs 20/14
15 Pull-ups

In today’s interval based workouts, athletes will work for four minutes before resting for four minutes. If athletes finish the gymnastic movements, they will start back from the beginning until time is up. In order to hit the intended stimulus, athletes should keep the gymnastics repetitions prescribed only if they are capable of getting at least 15 repetitions unbroken when fresh. Repetitions can be reduced to an appropriate level on an individual basis. Each round is score separately as rounds + reps. Stagger groups on opposite four minute intervals if short on rowers.