Posts Tagged ‘500m Row’


3 RFT:

500m Row

15 Glute Hamstring Raise

10 Pullup

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Tuesday: 20190402 (1-2)

Posted: April 1, 2019 in Uncategorized
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AMRAP 20:

500m Row
20 Kettlebell Swing (1.5/1 Pood)

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Monday: 102317 (1-6)

Posted: October 22, 2017 in MetCon
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Warm-up:

Warm-up:
10 Minute Easy Row
3 Strides (10 seconds @ max speed) – Rest 40sec after each Stride

MetCon:
5 RFT:

Weightlifting: 3 Clean + Jerk (185/95#)
Monostructural: 500m Row

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Cooldown:
3 Strides (10 seconds @ max speed) – Rest 40sec after each Stride
10 Minute Easy Row

Sunday: 160911 (2-11)

Posted: September 10, 2016 in Uncategorized
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Warm-up:

Strength:
Thruster: Work up to x5 @9 RPE

MetCon:
3 RFT:

5 Thruster (Use 90% of above)
500m Row
10 Ring Dip

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Thursday: 160825 (1-6)

Posted: August 24, 2016 in Uncategorized
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Warm-up:

MetCon:
AMRAP 20:

20 Kettlebell Swing 1.5/1 Pood
500m Row

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WEEK 4: Day: 7

Skill Practice:
Kipping Ring Dip Practice.

Warm-up:
Core Circuit. Pick 3 exercises and do them in a circuit (10-25 reps).

3 rounds not for time:

MetCon:
For time:

500 Meter Row
50 Slam Balls 20/15#
400 Meter Row
40 Air Squats
300 Meter Row
30 Burpees
200 Meter Row
20 Ring Dips
100 Meter Row
10 Strict Pullups

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Kipping Ring Dip Tutorial:

Friday, July 20, 2012

Posted: July 13, 2012 in MetCon
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WEEK 1: Day: 5

Warm-up:
Core Circuit. Pick 2 exercises and do them in a circuit (10-25 reps).
3 rounds not for time:

ME Lower Body:
Free Squats (Bands or Chains Optional): Find 1RM

Choose 1 of the following Options:

RE Lower Body:
Hamstring Exercise
Lower Back Exercise
Quads Exercise

Or:

MetCon:
3 Rounds For Time:

500 Meter Row
10 Wall Ball Throws 20/15#
10 Box Jumps 24/20″

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RE Lower Body:
Glute/Hamstrings/Lower Back Exercise