Volume may seem low… But not if you hate rowing! Key for the next two weeks is a slight turn down in volume with a major turn up in intensity.

Long chill Warm up: 

row 6k; @0, 1200, 2400, 3600, 4800, and 6000 do…

5 shoulder to ovhd 135/95+10 deadlifts 135/95+15 box jumps 24/20

A) 6 rounds (10 min cap)

16 pull-ups 

3 ovhd squats 205/135

B) 24 min emom

Min 1: 18/14 cal assault

Min 2: 16 bf burpees

Min 3: rest

C) class. 


Warm up

Row 200/160 cal (7 sprint pulls every 20 cal)


Optional: Barbell Club

A) if barbell club was really heavy consider skipping this. Or just go home and do it later in the day. 

20 back squats body weight+10 walking lunges bw


15 back squats bw+15 walking lunges bw


10 back squats+20 walking lunge bw

B) work on your biggest gymnastics weakness. Do 50 or even 100 of them. Then do an accessory movement that strengthens that weakness. Then do 3×10 strict reps using the antagonist muscle groups. 

C) rowing

3×300 w :30 between intervals

Rest 2 min

3×200 w :30 between intervals

Rest 2 min

Row 1k

World Class Starters…

(*Thoughts from Coach Ben. Just my thoughts as they came to me.)

Many of us are great at starting. We know what it is like to start a diet, a home improvement project, a New Year’s resolution, or a fitness program. Im not exactly why starting is so appealing. Maybe its because we see the end result in our mind and it just looks so good that we have to try. We have to redirect some of our energy to grasp that “thing” and have the satisfaction of accomplishment.

The unfortunate part is that, although most of us are world class starters, we are terrible finishers. The first bump in the road, shiny new object, or loss of interest and we bail. The ability to remind ourselves why we started is gone and we fall into a trap. The trap


Warm up: 8 min bike 


10 hip ext+10 ghd+3 min mobility
Tabata plyo push-up 

-narrow grip push up jumps up to a wide push up onto a 45 lb plate.
2 min mobility
Tabata deadlift 115/75
2 min mobility 
A) 5 min AMRAP

10 overhead squats 115/75

10 ttb 
B) 7 min AMRAP

10 UNBROKEN clean and jerks 115/75

10 UNBROKEN ctb 
C) 9 min AMRAP 

15 burpees box jumps

15 handstand push ups

1000 m row

21 body weight bench press

750 m row

15 body weight bench press

500 m row

9 body weight bench press
E) class


Active recovery day.

2000 m chill row…. You shouldn’t even sweat. 2:05-2:15 per 500m for boys. 2:20-2:35 for girls


4 rounds-NOT FOR TIME

10 light band pull apart

10 kipping swings(if you have hand tears just do 10 more pull aparrs)

10 hip extensions 

40′ Samson stretch lunge 

10 arm circles

THEN: 1000m row same chill pace