Row Workout
8 Sets 250m at 2k Row PR Pace (or RPE7-8) 250m at RPE2 *No rest between reps or sets.
What’s Rich Doing
3 Rounds 50 Wall Ball (20/14,10/9) 50 GHD Sit Up
Week 5 Day 4
Successory Work 3 Sets 10 Step Up 15 Sit Up :30 Plank 1 Power Clean and Jerk @ 65% 1 RM Power Clean and Jerk 1 Power Clean and Jerk @ 70% 1 RM Power Clean and Jerk 1 Power Clean and Jerk @ 75% 1 RM
2 Sets: 8-10-12 Towel Bicep Curls or Banded Bicep Curls Chair/Box Dips Bodyweight Upright Rows or Banded Upright Rows -rest 2 minutes between sets
Rufus
6 sets 50 Double Unders Odd sets: 10 Clean and Jerks (95/65) Even Sets: 10 Power Snatches (95/65) 10 Bar Facing Burpees -Rest 1:00 between sets- *Repeat from Monday February 27, 2023.
Echo Bike Workout
3 Sets 80 Sec at RPE7 1 Min at RPE7 40 Sec at RPE7 *Rest 2 Min between reps. **Rest 2 Min between sets.
Bonnie Rockwaller
5 Sets 50 Cal Assault Bike (Moderate) 250ft Sled Push (190/145) 50 Cal Ski (Moderate) 250ft Farmers Carry (2x70/2x50)**Max Burpee Pull Ups in minute: 10 aka stop if you get to 10.
Week 4 Day 4
Successory 3 Sets 10 Dumbbell Bulgarian Split Squat (5 each leg) :30 Pallof Hold (each side) 20 Kettlebell Side Bends (heavy) (10 each side) 3 Muscle Clean + 1 (4 Position Tall Clean (2",4",6", full)) @ 6.5/10 RPE 3 Muscle Clean + 1 (4 Position Tall
Push Up Medley For Time: 10 Wide Push Ups 10 Normal Push Ups 10 Elbows Tucked Push Ups 10 Diamond Push Ups 10 Elbows Tucked Push Ups 10 Normal Push Ups 10 Wide Push Ups
2-3 Sets: (at easy/moderate recovery pace) 400m Jog 40 Yard Sled Push (145/125) 500m Row 30 Yard Sled Push (145/125) 500m Ski 20 Yard Sled Push (145/125) 1000m Bike Erg 10 Yard Sled Push (145/125)
Part 1: 10 Min at RPE3 -Rest 2 Min- Part 2: 2 Sets 5 Quick Steps (Start and Drive) 5 Sec Continued Acceleration to RPE9 50m “”Float”" (Settle Anxiety) but Hold Speed *Full recovery after all efforts. -Rest 3-5 Min (Additional)- Test: 400m at Max “”Race”" Effort (Record Time)
10 Sets 30 Cal Bike Erg 20 Feedsack Squat (50/35) 1 Arrow @20 yards *New set every 3:45. *If you don’t have a bow do something that involves accuracy.
