A. Warmup-
a. Dynamic Warmup
b. 10 Big Pull Rowing Drills
B. Core Work:
a. 100 Ab Mat Situps for Time
C. Rowing WOD:
3k Row For Time
1st 1k- 75%
2nd 1k- 85%
3rd 1k- 100%
Record 1k splits and final time
D. Cooldown- 800m Run
E. ROMWOD
A. Warmup- 2 x 4:00 minute row with 2 minutes rest in between
Record total meters rowed per round
B. Core Work:
a. 2 x 1 min Plank Hold
b. 50 Crucifix Situps
c. 2 x 1 min Plank Hold
C. Rowing WOD:
1 Minute Rowing Ladder
Row 1 Minute Rest 1 Minute
Row 1 Minute Rest 50 seconds
Row 1 Minute Rest 40 seconds
Row 1 Minute Rest 30 seconds
Row 1 Minute Rest 20 seconds
Row 1 Minute Rest 10 seconds
Row 1 Minute Rest 20 seconds
Row 1 Minute Rest 30 seconds
Row 1 Minute Rest 40 seconds
Row 1 Minute Rest 50 seconds
Row 1 Minute
Record Total Meters Rowed
D. Cooldown- 800m Run
E. ROMWOD
A. Warmup-
a. 10 Big Pull Drills
b. 4 x 60m Run/10 Air Squats/5 Pushups/ 5 Pullups
B. Core Work-
4 Rounds of Max TTB in a Minute with 1 Minute rest in between each round
C. Rowing WOD-
15 minute Time Trial Row
D. Cooldown- 800m Run
E. ROMWOD
A. Warmup- 6 Rounds
60m Run
5 TTB
5 Pushups
B. Core Work:
a. 4 x 1 Minute Plank Holds with 30 seconds rest
b. 50 Crucifix Situps
C. Rowing WOD
Row 3 x 1000m row with 3 minutes rest in between each round
D. Cooldown- 800m Run
E. ROMWOD
A. Warmup:
a. 500m Row at 75%
b. 10 Big Pull Drills
B. Core Work:
a. 4 x 1 minute Plank hold with 30 seconds rest
b. 75 Situps
C. Rowing WOD:
Row 10 x 250m with 90 seconds rest
D. Cooldown- 800m Run or 1000m Row at 75%
E. ROMWOD
A. "Cullan's Madness"
Teams of 2 For Time:
400 Double Unders
200 DB Snatches (50#/35#)
100 Cal Row
50 Sqaut Cleans (135#95#)
3 Burpees EMOM
A. Warmup:
a) 500m Row at 75%
b) 10 Big Pulls
B. Core Work:
a) 4 Rounds of 1 minute plank hold with 30 seconds rest
b) 50 Crucifix Situps
c) 25 Pushups
C. Rowing WOD:
4 Rounds
500m Sprint
Rest 3 mins in between each round
*Record time after each round*
D. Cooldown: 1000m Row at 75% of warmup pace or 800m Run
E. ROMWOD
A. Warmup:
a) 500m Row at 75%
b) 10 Big Pulls
B. Core Work:
a) 3 Rounds of 1 minute plank hold with 30 seconds rest
b) 50 Ab Mat Situps
C. Rowing WOD:
6 Rounds of 2 minutes on with 1 minute rest
*Record Meters after each round*
D. Cooldown: 1000m Row at 75% of warmup pace
E. ROMWOD
A. Rowing Warmup
B. Agility Drills
C. "Can't/Won't"
Row 140m in 30 seconds then rest 90 seconds
On the next round you must get 141m, then the next round 142m, then the next round 143...
If you row over the number you are supposed to get then you have to start there and add 1m the following round.
Score = total meters rowed on last round before failing.
D. ROMWOD
Teams of 2... 2 Rounds for Time
30 Cal Row
30 Box Jump Overs (24"/20")
30 TTB
30 Shoulder to Overhead (95/65)
30 Plyo Skiers (30 each leg)
30 Burpees
30 KB Swings (1.5/1)
30 Cal Row
Rest 4 Minutes and repeat backwards
A. Warmup- 4 Rounds of 200m run/ 20 plyo skiers/ 20 double unders
B. "Tabata This"
Tabata Cal Row
Tabata Air Squats
Tabata Pull-Ups
Tabata Push-Ups
Tabata Sit-Ups
Tabata Cal Row
Rest 1 Minute in between each movement.
Record your score for each movement.
C. Cooldown- 800m Run
D. ROMWOD
A. Warmup- 800m Run
B. Core Work- 5 Rounds of 20 ab mat situps/5 pushups
C. 4 Rounds of
AMRAP 4 Minutes
Max Cal Row
On the 0:00 – 8 Burpees
On Minute 1 – 6 Burpees
On Minute 2 – 4 Burpees
On Minute 3 – 2 Burpees
2 Minutes Rest in between each round
Record max calories rowed per round
D. Cooldown- 800m Run
E. ROMWOD
A. 50 Cal Row
B. Core Work- 4 Rounds of 25 Ab Mat Sit-ups/1 Min Plank Hold
C. For Time:
4 Rounds of
400 meter Run
2 Rope Climbs
20 Burpee Box Jumps (24#/20#)
6 Pull-Ups
Then
1000m Row
D. ROMWOD
A. Warmup- 50 Cal Row
B. Running Drills
C. 6 x 400m Run
Alternating rounds with 20#/14# weighted vest
D. 2000m Row for Time
E. ROMWOD
A. Warmup- 50 Cal Row with 5 pushups/5 airsquats every 10 Calories
B. New Running Drills
C. For Time:
100 Double Unders/ 50 Ab Mat Sit-ups,/200m Run
80 Double Unders/ 40 Ab Mat Sit-ups/200m Run
60 Double Unders/ 30 Ab Mat Sit-ups/ 200m Run
40 Double Unders/ 20 Ab Mat Sit-ups/ 200m Run
20 Double Unders/ 10 Ab Mat Sit-ups/ 200m Run
D. Cooldown- 50 Cal Row
E. ROMWOD
The Ghost
6 rounds of:
1 minute of calorie rowing
1 minute of burpees
1 minute of double-unders
1 minute rest
Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to your notes.
A. Warmup- 50 Cal Row with 5 Pushups and 3 Pullups every 10 Calories
B. Core Work- 100 Straight Leg Plate Sit-ups
C. "Space Jam"
6 Rounds for time
200m Run
50 Double Unders
25 Air Squats
15 Power Cleans (95#/65#)
D. ROMWOD
A. 50 Cal Row
B. Core Work- Accumulate 2 minutes of:
Forward Plank
Left Side Plank
Right Side Plank
Backwards Plank
C. 6 x 800m Run with 3 minutes rest in between each round and alternating 20#/14# weight vest
D. Cooldown- 50 Cal Row
E. ROMWOD
A. Warmup- 50 Cal Row with 15 Doubles and 2 Burpees every 10 calories
B. Core Work- Accumulate 3 minutes of planking and 100 ab mat situps
C. EMOM 30 minutes
Cal Row
Double Unders
Burpees
KB Swings
TTB
Airsquats
Sprints
D. Cooldown- 800m Run
E. ROMWOD
A. Warmup- 50 Cal Row with 5 Pullups, 5 Air Squats and 60m Run every 10 Calories
B. Core Work- 4 Rounds of 30 sec plank hold followed by 25 Bicycle Sit-ups
C. 4 x 500m Row with 2 minutes rest in between each round
D. ROMWOD
