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3 x 10 Min Stations
Thursday, February 7
3 x 10 Min Stations: :90 Rest BTWN Stations
Station 1: Rowing:
Newbies: Drills & Technique
- 5 Minute Drills
- 10x Each Part of Pick Drill (Arms, Arms & Body, 1/2 slide, Full Slide)
- 20x Each Part of Reverse pick drill (From Catch: ½ Slide Legs, Full Legs, Legs & Body, Full Stroke)
- 1 Minute rest and set up “Work” piece
- 2 Min @ 22 S/R Focus on powerful leg drive and smooth easy recovery.
- 2 Min @ 24 S/R Litle Faster Drive still focusing on powerful leg drive and smooth easy recovery.
Vets: AMRAP 500m / 1 Min Rest
- Work on Holding 2K Pace for each 500m
- This workout can be found under menu. select workout. standard list
Station 2: 10 Minute AMRAP
- 8x TRX Inverted Rows 5x R: Pull Ups 10x B: TRX Standing Rows
- 10x (Total 5/Side) Goblet Step Ups R:(45+/35+) W:(35+/25+) B:(Bodyweight)
- :30 2KB Racked March R:(53+/45+)W:(45+/35+)B:(35+/25+)
Station 3: Partner E2MOM Bike Sprints (Need all 4 bikes)
- Switch with partner every minute: Partner 1 goes on minute 1, Partner 2 goes on minute 2, Partner 1 goes on min. 3, Partner 2 goes on min. 4, etc. (each partner gets total of 4 rounds on the bike)
- R:15/12 Cals, W:12/10 Cals, B:10/8 Cals
- Resting Partner: Push-Ups R:10x W: 8x B:6x TRX Chest Press