Monday – Purpose / Achievement

Today kicks off FebROWary! Every week we will have a rowing Gong Challenge and there will be a sign-up spot on the community board to complete a half-marathon row (individually or in a team). Get your row on!

Brief:

– Strength: Try to beat your previous max today by 5#’s (if you have one). Take your time and progressively build to a new 1RM.

– Metcon: Have your weights ready to go before we start the clock. You will be performing 3 sets with each weight with ascending weight. The intent here is to work on being efficient with the barbell. The challenge will be holding on for all reps without dropping. Challenge yourself to not drop the barbell on any sets.

Strength:

 

1) Power Clean: 1RM. Rest 2:00 – Take 8-10 sets and build to a new 1RM.

2) Power Clean + Front Squat + S20H: 3 x 1 + 2 + 2. Work up to metcon weight. Rest 60s

Metcon:

“Uncle Buck”

EMOM for 9 min:

 

Minutes 1-3

3 Power Cleans (95, 65)

3 Front Squats (95, 65)

3 S20H (95, 65)

Minutes 3-6

3 Power Cleans (115, 75)

3 Front Squats (115, 75)

3 S20H (115, 75)

Minutes 6-9

3 Power Clean (135, 95)

3 Front Squat (135, 95)

3 S20H (135, 95)

Achievement: (115, 75) (135, 95) (155, 105)

*Score = weights used + how many drops you had

 

E.C.:

3 Rounds, rest as needed:

20 Banded Pull-Throughs

15 Barbell Curls

10 Rollout on Foam Roller

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