Run 400 meters
21 KB Swings 53/35
“Mashup” rules, have fun with it and make it your own.
This one’s for you Rhino…
Row for 1 minute, rest for 1 minute.
*Row for 1 minute as many meters as you can, rest one minute.
*Continue this cycle for a total of 20 minutes.
*Your score is the total amount of meters rowed – goal is row at least 3000 meters
*Penalty is 1 burpee pull up for every 5 meters under 3000 meters.
Post total meters rowed and if any penalties were assessed to comments.
Coaching Point: Deloading is just that, taking it easy. You don’t have to kill yourself on any posted workouts this week. But a program will be posted. If you so choose to rest all week leading up to next week’s Bench Mark Testing the choice is yours.
Hope everyone is healing up after our last Cycle day on Saturday. I know there are some bruised egos from the New Orleans Saints that could use some healing. If you didn’t see it check it out again on Old Country.
Old Country Strong: “Get Off Me!!!”
Row for 5 minutes at a 20 stroke per minute pace
As many rounds as possible in 7 minutes of:
50 yard Farmer’s Carry – as heavy as possible
Row for 3 minutes at a 20 stroke per minute pace.
*For row, no more than 100 strokes can be used in 5 minutes.
Post meters rowed & total rounds completed to comments.
3 Rounds with 1 minute rest intervals of:
30 wallballs 20/15
15 toes to bars
Each round the wallballs decline by 10 and the toes to bar by 5. The reps reset to 30 and 15 after each rest interval.
Time to Bring the Pain…
GET SOME… Zack(with a K mind you) brought his
RVT FRONT SQUAT
Taken from your 1RM front squat. You are allowed 2 min. rest between sets.
If you miss 2 sets, drop down to 90% of your 1RM and go off that for the rest of today’s workout. You are allowed 2 1/2 minute rest intervals on sets dealing in 95%.
75% x 3
80% x 3
90% x 3
95% x 4
95% x 3
95% x 2
95% x 1
KBC: Heavy Complex
Clean x 5
Press x 5
Clean x 5
Push Press x 5
*Gorilla Walk 1/4 Gasser (to corner and back)
Rest 1.5 min.
Only put the kettlebells down during rest periods.
Ladies may substitute push presses for presses.
*kettlebell farmer’s walk without using your palms
Optional: Chins 1-5-1 1:1 work Ratio/Head Yoke
Coaching tip: Last day of RVT come ready to bang.
It’s a new year what are you planning on doing to better yourself?
Old Country Strong: “There is no way that this winter is EVER going to end as long as this groundhog keeps seeing his shadow.”