Posts Tagged ‘Ring Row’


2 RFT:

1600m Run
Complex (x10)

(Recover to 75% before each run)

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Complex:
5 Ring Row
10 Pushup
10 Step-up

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5 RFT:

10 Ring Dip
10 Box Jump (24/20″)
800m Run
10 Burpee
10 Ring Row

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Alternating Tabata:

Ring Row

Ring Dip

Alternating Split Lunge

Situp


“Deck of Cards”

For time:

Hearts = Jumping Air Squat
Diamonds = Pushup
Clubs = Ring Row
Spades = Situp
Jokers = 15 Burpee

Card value determines the number of reps (face cards = 10, Aces = 11).

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Saturday: 060918 (1-7)

Posted: June 8, 2018 in MetCon
Tags: , ,

Warm-up:

Warm-up:
1-Mile Easy Run

MetCon:
5 RFT:

Gymnastic: 10 Ring Row
Weightlifting: 5 Bench Press (225/135#)
Monostructural: 400m Run

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Cooldown:
1-Mile Easy Run

Saturday: 102817 (1-11)

Posted: October 27, 2017 in MetCon
Tags: , ,

Warm-up:

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

MetCon:
AMRAP 20:

Weightlifting: Dumbbell Complex (6 Power Clean + 6 Front Squat + 6 Push Press)
Monostructural: 400m Run
Gymnastic: 10 Ring Row

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

Wednesday: 091317 (3-2)

Posted: September 12, 2017 in MetCon
Tags: ,

Warm-up:

Warm-up:

Gymnastic/Weightlifting:
MetCon:
3 RFT:

5-10 Ring Row
5 Bench Press (75% of 1RM)

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Cool-down:
10 minute Easy Run
6 Strides (10 seconds @ max speed) – Rest 1 minute after each Stride