Sunday, December 10, 2017

2M Meter Challenge

Well when we started this challenge I thought 1million meters was an audacious goal. It was scary  and I thought it would become a slog.   In the end it wasnt a slog and increased my overall fitness. Today I completed my stretch goal of 2 Million meters.   Again i didnt think it would be likely that I would complete it, but here we are 15 days until the end of the year and I am done.

I had 6k to do and here is how I got them done

Fish game X 3

1k solo

Rowing Annie
500-400-300-200-100 Meters
50-40-30-20-10 Situps

5 rounds of
200m Row
DB movement

Saturday, December 9, 2017

Train Like Mike Daily Workout – Rowfficient 12-8

Train Like Mike Daily Workout – Rowfficient - 12-8

30′ EMOM:
a) 200m row
b) 10 burpees
c) 12 AKBS @ 53/35 lbs.
d) 40 double unders/80 single unders
e) 10 wall balls @ 20/14 lbs.
Followed by

7 Rounds

200m Row
10 squats
10 Situps

Friday, December 8, 2017

Thursday, December 7, 2017

4km Up And Down, by LiveRowing & Row WOD

4km Up And Down, by LiveRowing



4 Rounds 

10 DB Lunges
10 GHD
10 DB Side Bends

Tuesday, December 5, 2017

Bicycling Presses

(Life) Bicycling Presses (Load)
A) Push press
Shoulder hurts so baled in the 2nd set
B) 3 Rds NFT
500m Row
10ea- Z Prss
10ea- Pallof press
2:00- Mobility

Monday, December 4, 2017

Straight Up, Straight Down

A) High hang squat cleans
10x1 @115/75
5- Hang Squat cleans 135/95
9-Toes 2 Bar

6 rounds plus 10 reps

Sunday, December 3, 2017

Recovery Workout

warm up = Rowing Recovery Row
Row for 20-30 minutes at a stroke rating no higher than 24 strokes per minute. The goal is to stay at a conversational pace, where you’re sweating but can keep up a conversation the whole time.

2-3 rounds (not for time, but should not exceed 30 min )
•2 min Airdyne easy
•2 min Row easy
•30 Sec Plank/
20 Situps
•10 Pushups
•50m Waiters carry