WARM-UP -
8:00 AMRAP
30-second Machine
5 Roll and Reach
5 Inchworms
3 Clean Deadlifts
3 Hang Muscle Cleans
3 Front Squats
3 Shoulder Press
-empty bar-
STRENGTH -
5 sets
1 Clean + Jerk (@ 75–80%)
WARM-UP -
1:00 Row (regular)
1:00 Row Legs Only (straight
arms)
1:00 Row Arms Only (legs
straight)
1:00 Row (regular)
WORKOUT PREP -
Get rowers set and up and
discuss pacing and how to
STRENGTH
4x8 Back Rack Lunges
WOD
25/20 Cal Air Bike
25 TTb
25/20 Cal Air Bike
15BMU
25/20 Cal AIr Bike
25 TTb
25/20 Cal AIr Bike
WARM-UP -
Banded 7s
-into-
8:00 AMRAP
45-second Air Bike
10 Roll and Reach
5 Up Downs
5 Double Dumbbell Hang
Snatch (light)
10 Deadbugs
WORKOUT PREP-
3 sets:
WARM-UP -
10:00 AMRAP
30 second Row
5 Hand Release Push Ups
5 Hanging Knee Raises
5 Up Downs
10 Banded Pass Throughs
5 Overhead Squats (PVC)
WORKOUT PREP -
2 sets:
5/4 Calorie Row (build in
pace)
WARM-UP -
Hinshaw Warm Up
WORKOUT PREP -
3 sets:
100m Run (build in pace) (or
8/6 calorie Air Bike, if biking)
-rest 30 seconds between-
WORKOUT - Big Ten
Back Squat 1x1
Freedom
21-18-15-12-9
Calorie Row
Double Kettlebell Front Rack Lunge Steps
Clean and Jerk 1x1
Single Arm Dumbbell Row 3x10
Harvest Moon WOD
Every 1:00 (10:00)
10 TTB
10 Push Press (95/65