Wednesday, December 21st

Class at 6am!!

Performance is in red, Competition is in blue


A) For Time

Row 4000 meters
Nothing sexy about this but its a good test of conditioning.

B) “Death By Thrusters”
On the minute, for as long as possible…
Thruster 95/65
Minute 1: 1 rep
Minute 2: 2 reps
Minute 3: 3 reps
Minute 4: 4 reps
etc….
Until the prescribed reps cannot be completed within the minute. Goal is 10 minutes

A) On the minute x 8 minutes:
Back Squat x 2 reps @ 65%

B) “Death By Back Squat”
On the minute, for as long as possible….
Back Squat @ 205/145
Minute 1: 1 rep
Minute 2: 2 reps
Minute 3: 3 reps
Minute 4: 4 reps
etc….
Until the prescribed reps cannot be completed within the minute. Goal is 10 minutes 

Spen a few minutes warming up on the rower. Then,,,

C) For Time
Row 1000 meters 

Possibly the most painful thing we can do. The last time we did the 1000m row the fastest times were 3:06 for men and 3:38 for women. Set the monitor to count down from 1000m. 0-100 meters pull something hot. Over the next 200-600 meters hold something that is tough but sustainable.  At 600 meters finish like you will die for points. Then EVERYTHING you’ve got sub 250 meters and HOLD ON!

 

Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531