Monday
Phoenix Athletics – NC45
Warm-up
Warm-up (No Measure)
GENERAL WARM-UP
AMRAP x 6 MINUTES
20 Jumping Jacks
10 Scap Push-Ups
20 Jumping Jacks
10 Single DB Curl to Press
20 Jumping Jacks
10 DB Upright Rows
After the GWU have everyone grab a rower and take them through the below rowing specific WU. Each interval, give athletes something different to focus on to build and refine rowing mechanics!
EMOM x 7 MINUTES (:40 ON/ :20 OFF)
MIN 1 – Arms Only Rowing
MIN 2 – Arms + Body Rowing
MIN 3 – Half Slide Rowing
MIN 4 – Full Slide Rowing (EZ Pace)
MIN 5 – Full Slide Rowing (Mod Pace)
MIN 6 – Full Slide Rowing (Hard Pace)
MIN 7 – Full Slide Rowing (Workout Pace)*
*Break this final minute into two :20on/ :10off intervals to give the feel of the workout.
Strength
Metcon (Weight)
4 SETS*
10 Tempo DB Floor Press (30X1)
-Immediately into-
20 DB Floor Press
*Set of 10 should be Moderate-Heavy. Set of 20 should be Light.
(Score is Weight)
Workout
Metcon (Distance)
8 ROUNDS EACH (:20 ON/ :10 OFF)
TABATA 1 – Meter Row
TABATA 2 – Slam Balls (20/10)
TABATA 3 – Meter Row
-Rest 1:00 b/t Each Full Tabata-
(Score is Meters)
KG SB: (10/5)
