• Daniel LaPointe

Wednesday, February 21


Rowing Biathlon Athletes will start by rowing 5 calories. When they get off the rower, they will throw a light ball at a wall ball target from about 10 feet away. If you don’t dodgeball or targets, athletes can roll a wall ball to hit a foam roller. If they miss the target, they have to complete a 100 meter run penalty lap or 5 burpees before getting back on the rower. If they hit the target, they can hop right back on the rower for 5 calories. Play for anywhere between 4-5 minutes. Whoever has the most calories at the end is the winner. :20 Seconds Jumping Jacks Knuckle Drags Walkouts Active Samson Active Spidermans Air Squats Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats

Clean and Jerk (On the :90 Seconds x 6)

3-Position Power Clean + Split Jerk 1 Complex @ 60% 1 Complex @ 63% 1 Complex @ 66% 1 Complex @ 69% 1 Complex @ 72% 1 Complex @ 75%

Metcon (AMRAP - Rounds)

On the Minute x 12 Minute 1 – 15/12 Calorie Row Minute 2 – 6 Power Cleans (155/105) Minute 3 – 50 Double Unders

Rx+ 185/135

10 Min Recovery Row (Distance)

10 Minute Row


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