Thursday 11/21/2013

1. EMOM for 16 min Odd: Power Clean x 3 Even: Front Squat x 3 2. 3 Rounds 60 sec of Reverse Negative Muscle-ups/Dips 60 sec of Handstand Hold 60 sec of Pull-up (Hold) 60 sec of Plank Hold 60 sec Rest

Wednesday 11/20/2013

1. Find 1RM Push Press 2. “Filthy Fifty” 50 Box Jumps (24/20) 50 Jumping Pull-ups 50 KBS (35/25) 50 Walking Lunges 50 K2E 50 Push Press (45/35) 50 Wall Ball Shots (20/14) 50 Burpees 50...

Rowing 101

I’ve noticed that many of you are asking more and more questions about the Concept 2 Rower and how you can improve your rowing capacity. Here is some great information straight from the Concept 2 website: What Is The Damper Setting? “Setting the Indoor...