Posts Tagged ‘Ring Row’


Alternating Tabata:

Ring Row

Ring Dip

Alternating Split Lunge

Situp

Advertisements

“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).

Post time to comments:


Warm-up:

Warm-up:
1-Mile Easy Run

MetCon:
5 RFT:

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

Post total number of rounds to comments:

Cooldown:
1-Mile Easy Run


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

Post total number of rounds to comments:

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


Warm-up:

Warm-up:

Gymnastic/Weightlifting:
MetCon:
3 RFT:

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

Post time comments:

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


Warm-up:

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

Weightlifting/Monostructural/Gymnastic:
MetCon:
AMRAP 10:

2 Push Press (90% of 1RM)
200m Run
5-10 Ring Row

Post total number of rounds to comments:

Cool-down:
10 minute Easy Run

Tuesday: 160927 (3-7)

Posted: September 26, 2016 in Gymnastic, Strength
Tags: , ,

Warm-up:

Strength:
Push Press: Work up to x4 @9 RPE

MetCon:
5 RFT:

10 Ring Row
4 Push Press (Use 90% of above)
400m Run

Post time to comments: