Week 9: 29 Feb - 4 Mar

Monday, 29 Feb

Skill: Rowing Form (5 min)

Rowing Interval Workout

200m

20 sec rest

300m

3 min rest

400m

40 sec rest

300m

3 min rest

600m

60 sec rest

300m

3 min rest

800m

80 sec rest

300m

3 min rest

1000m

100 sec rest

300m

Tuesday, 1 Mar

Skill: Deadlift

Partner up and work up to a heavy set of 3 reps (15 min)

reduce weight to 50% for WOD

WOD: EMOM (15 min)

Toes 2 Bar & Deadlift

Start at 1 rep of each, adding 1 rep of each / minute

Wednesday, 2 Mar

Skill: Strict Press (15 min)

work up to a heavy single

WOD: Rotating Stations (15 min)

5 rounds - 1 Min @ each station,

Double Unders (3:1 singles)

Air Squat

Push Press (75/55)

Thursday, 3 Mar

Skill: Glute-Ham Developer (14 min)

Partner up & Every other minute:

10-20 GHD Situps & 10-20 GHD back extensions

WOD:

200m sprint

10 situps

200m sprint

20 situps

200m sprint

30 situps

200m sprint

20 situps

200m sprint

10 situps

200m sprint

Friday, 4 Mar

Skill: Back Squat

warm-up, then on the 2 min

5-5-5-3-3-3-1-1-1

Additional Skill:

Pistol Squats!!!

Progression, adding weight, on bosu. go crazy