Warm-up:
Warm-up:
2K Easy Row
MetCon:
5 RFT:
Monostructural: 250m Row
Gymnastic: 5 Box Jump (36/24″)
Weightlifting: 5 Back Squat (225/135#)
Post time to comments:
Cooldown:
2K Easy Row
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Posts Tagged ‘250m Row’
Tuesday: 060518 (1-3)
Posted: June 4, 2018 in Gymnastic, MetCon, Monostructural, WeightliftingTags: 250m Row, Back Squat, Box Jump, Gymnastic, MetCon, Monostructural, Weightlifting
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Sunday: 081317 (1-7)
Posted: August 12, 2017 in Gymnastic, MetCon, Monostructural, WeightliftingTags: 250m Row, AMRAP, MetCon, Monostructural, Overhead Walking Lunge, Ring Dip, Weightlifting
Warm-up:
10 minute Easy Row
6 Strides (10 seconds @ max speed) – Rest 1 minute after each Stride
MetCon:
AMRAP 10:
5 Ring Dip
10 Overhead Walking Lunge (45/25#)
250m Row
Post total number of rounds to comments:
Cool-down:
10 minute Easy Row
Saturday: 130601 (2-1)
Posted: May 27, 2013 in ME Lower, MetConTags: 250m Row, Burpee, Deadlift, ME Lower
WEEK 2: Day: 1
ME Lower:
1. Deadlifts: Find 1-3RM (#)
Accessory:
2. Quads Exercise
3. Hamstrings Exercise
MetCon:
5 RFT:
250 Meter Row
10 Burpees
Post time to comments:
Assistance:
4. Lower Back/Glutes/Hamstrings Exercise
5. Core Exercise
Tuesday: 120821 (1-5)
Posted: August 13, 2012 in DE Lower, MetCon, WeightliftingTags: 250m Row, DE Lower, Hang Snatch, Hang Snatch High Pull, Man Maker, Speed Squat
WEEK 1: Day: 5
DE Lower Body:
Speed Squats (with minibands): 40% of 1RM x 2 reps x 8 sets (#)
Olympic Weightlifting:
Hang Snatches: Find 1RM
Assistance:
A1: Shoulders Exercise
A2: Hang Snatch High Pulls: 100% of 1RM x 3 reps x 3 sets (#)
B1: Quads Exercise
B2: Glute/Hamstrings/Lower Back Exercise
MetCon:
3 rounds for time:
5 Man Makers 35/25#
250 Meter Row
Post time to comments:
Hang Snatches:
Man Makers:
Monday, August 13, 2012
Posted: August 10, 2012 in ME Upper, MetConTags: 250m Row, AMRAP, Bench Press, Burpee Pullup, ME Upper
WEEK 1: Day: 1
Warm-up:
Core Circuit. Pick 2 exercises and do them in a circuit (10-25 reps).
3 rounds not for time:
ME Upper Body:
Bench Press (Bands or Chains Optional): Find 1RM
Choose 1 of the following Options:
RE Upper Body:
Triceps Exercise
Back Exercise
Shoulders Exercise
Or:
MetCon:
AMRAP 12:
250 Meter Row
10 Burpee Pullups
Post total number of rounds to comments:
RE Upper:
Triceps Exercise
Shoulders Exercise
