Training Notes: 

1.) This week is a very fantastic week! We have a lot going on….a lot of fitness!! This week we will learn a lot from TnG Power Cleans, Single-arm OH DB lunge, 1RM Bench Press and more! This week is filled with a lot of fun and great challenges! 

2.) You will get to tackle 2 “chipper” style workouts that will take you through al to of capacity work and variety in skill. These are always great because they will get you out of your comfort zone and help you progress. 

3.) In regards to your strength, you will be taught new skills in the Bench Press and Power Clean. You will be able to express your strength and develop new skills. 

4.) With this much variety this week, not only will you have a ton of fun, your body will adapt and grow! 

 

**RowingTechnique** 

 

Monday 

Pre Warm-Up

3 Rounds 

10cal AB

16 Walking Lunges 

+

3 Rounds With Sling Shot

5 Lateral Steps 

5 High Knee

5 Reverse Steps 

10 Sit-Ups 

 

Warm-Up

Front Squat Prep

Plate Drills 

 

Strength

A.) 12min Clock 

Find a 10RM Front Squat 

 

W.O.D.

For Time – 18min Camp 

20 Front Squat @ 135/95 (Scale = 95/65)

40 Sit-Ups 

40 Single Arm Overhead DB Reverse Lunge @ 35/20

15 Front Squat @ 155/105 (Scale = 115/75)

30 Sit-Ups 

30 Single Arm Overhead DB Reverse Lunge 

10 Front Squat @ 185/125 (Scale = 135/95)

20 Sit-Ups 

20 Single Arm Overhead DB Reverse Lunge 

10 Front Squat @ 205/135 (Scale = 155/105)

 

Cool Down 

1.) 5min Row – Moderate 

2.) 3 Rounds 

30sec Roll Quads 

1min Pike Stretch 

 

– – – – – – – – – – – – – – – – – – – – 

 

**TEAM WOD TUESDAY**

Tuesday 

Pre Warm-Up

3 Rounds 

10m Butt Kicks 

10m High Knee 

10m Side Shuffle 

+

3 Rounds 

10sec Jump Rope 

5 Up-Down 

 

Warm-Up

Shoulder Prep 

 

Team Of 2 With A Running Clock 

00:00 To 10:00

Establish a 1RM Bench Press 

10:00 – 13:00

REST

13:00 – 23:00

Max 200m Sprints 

*Option = Use Vest If You’d Like 

23:00 – 26:00

REST

26:00 – 36:00

Max Reps “Lunge Lusters” @ 50/35 

 

Cool Down 

1.) 3min Ski Erg + 3min Bike 

2.) 3min On Hip Stretched With Bands 

 

– – – – – – – – – – – – – – – – – – – – 

 

Wednesday 

Pre Warm-Up

3 Rounds 

10 Band Pull-Apart 

10 Band Row 

10 Banded Good Morning 

+

3 Rounds 

10 Lunges 

10 Sit-Ups 

10cal AB 

 

Warm-Up

Power Clean Drills 

 

Strength

A.) Power Clean 

5×3

*Must Be TnG

*Goal = Skill and barbell cycling 

 

W.O.D.

“Elizabeth – Plus” 

27-21-15-9

Power Clean @ 135/95 (Scale = 95/65)

Ring Dips Or Hand Release Push-Ups 

 

Session #2 

3 Sets 

15 Barbell Yates Row 

15 DB Strict Press

Rest as needed 

 

Cool Down 

1.) 3min Ski Erg 

2.) 3 Rounds 

10 Pass Through 

30sec Roll T-Spine 

 

– – – – – – – – – – – – – – – – – – – – 

 

Thursday

Pre Warm-Up

3 Rounds 

10cal Row 

10cal Bike 

+

20cal Ski Erg

30 Up-Down 

 

Warm-Up

Agility! 

Learn Med Ball Clean 

 

Session #1 

OTMx10

Odd: AMRAP Oof 10 Double Under + 5 DB Snatch 

Even: AMRAP Row/Bike Moderate 

 

3min REST

 

OTMx10

Odd: 7 Med Ball Clean + 3 Up-Down 

Even: Row/Bike Moderate 

 

Session #2 

MOBILITY! 

 

Cool Down 

MOBILITY! 

 

– – – – – – – – – – – – – – – – – – – – 

 

Friday

Pre Warm-Up

3 Rounds 

10m Butt Kicks 

10m High Knee

10m Side Shuffle 

+

2 Rounds 

10 KBS

10cal Ski Erg 

 

Warm-Up

GAME! 

Pull-Up Prep

 

Session #1 

20min AMRAP 

400m Row*

15 Up-Down 

10 Strict Pull-Ups 

*Add 50m to the row each round 

 

Cool Down 

1.) 5min Rolling Lats and glutes 

2.) 1min Cobra 

 

– – – – – – – – – – – – – – – – – – – – 

 

Saturday

Pre Warm-Up

4 Rounds 

10 Sit-Ups 

10 KBS

10 Lunges 

20sec Jump Rope 

 

Warm-Up

Dynamic 

Kn2/Rig Prep 

 

Session 

“The Filthy 50” 

For Time – 25min Camp 

50 Box Jump @ 24/20

50 Jumping Pull-Ups 

50 Kettle Bell Swings @ 54/36

50 Walking Lunges 

50 Knees To Elbows 

50 Push-Press

50 Plate Good Morning @ 25

50 Wall Ball @ 20/14

50 Burpees 

50 Double Under 

 

Cool Down  

1.) Calf & Ankle Stretch 

2.) Address Problem Areas