• Daniel LaPointe

Thursday, March 29


:30 Seconds Easy Row Active Spidermans Medium Row Push-up to Down Dog Faster Row Active Samson

Rowling (AMRAP - Reps)

1000 meters for time split between two partners. 5 rounds each on the rower, looking to land exactly on 100 meter intervals until the screen says 1000 meters. There will be a penalty for the partner who gets off the rower for every meter they are under or over the 100 meter interval. For example, if they land at 97 or 103, penalty is 3 burpees. Partner getting on the rower must wait until their partner completing the penalty is finished before they begin rowing. They can sit ready on the erg as they wait.

Bench Press (3-3-3-3-1-1-1-1)

-Every :90 seconds for the rep scheme -Ride the wave - warmup to 75% for 1st set of 3

Mean Machine (AMRAP - Reps)

3 Rounds: 3:00 Calorie Row 2:00 Double Unders 1:00 Burpees Rest 2:00

*Alternative option Bike instead of Doubles Athletes will work for 6 minutes straight before resting for two minutes. Their score is total reps across all rounds. If it applies, start Group 2 on the 4:00. If unable to bike, set-up cones and complete 10 meter shuttle runs, counting every touch as a repetition.

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