Monday Schedule: 6am/8am/9am/530pm WOD – SPIN 7am
ROWVEMBER RULES FOR TODAY and THIS WEEK: You are allowed to get 1000 Meters per day this week (no more/no less). Do it before or after your WOD. Do not keep the coaches there after the class is over. If you ROW 1000 Meters Each Day you get a bonus of 1000 Meters added to your score. So if you row Monday, Tuesday, Wednesday, Thursday and Friday 1000 Meters Each Day you get not 5000 meters for the week, but 6000 meters for the week. There will be NO ROWING POINTS ON SATURDAY!
STRENGTH
20 Rep Squat Program Week 5: Hit 2-3 Rep Max in the beginning to help with the load
1.) Make sure you add 5-10lb. more than what you did last week.
2.) If you failed last week for whatever reason, try that weight again or modify it to something you can hit.
3.) Shaking at about 14 reps in is normal and where the real mental toughness and results kick in 🙂
4.) GET FIRED UP AND DO WORK TODAY!!
A.)
10-20-30-40-50
Double Unders
Sit-Ups
B.)
Overhead Squat – below options
Overhead Squat – below options
Men:
1.) 45lb. bar for 67 reps
2.) 75lbs. for 40 reps
3.) 95lbs. for 32 reps
Women:
1.) 35lb. bar for 60 reps
2.) 55lbs. for 38 reps
3.) 65lb. for 32 reps
C.)
Max Box Step Ups in remaining time…
STRENGTH
20 Rep Squat Program Week 5: Hit 2-3 Rep Max in the beginning to help with the load
1.) Make sure you add 5-10lb. more than what you did last week.
2.) If you failed last week for whatever reason, try that weight again or modify it to something you can hit.
3.) Shaking at about 14 reps in is normal and where the real mental toughness and results kick in 🙂
4.) GET FIRED UP AND DO WORK TODAY!!
A.)
10-20-30-40-50
Double Unders
Sit-Ups
B.)
Overhead Squat – below options
Overhead Squat – below options
Men:
1.) 45lb. bar for 67 reps
2.) 75lbs. for 40 reps
3.) 95lbs. for 32 reps
Women:
1.) 35lb. bar for 60 reps
2.) 55lbs. for 38 reps
3.) 65lb. for 32 reps
C.)
Max Box Step Ups in remaining time…
STRENGTH
20 Rep Squat Program Week 5: Hit 2-3 Rep Max in the beginning to help with the load
1.) Make sure you add 5-10lb. more than what you did last week.
2.) If you failed last week for whatever reason, try that weight again or modify it to something you can hit.
3.) Shaking at about 14 reps in is normal and where the real mental toughness and results kick in 🙂
4.) GET FIRED UP AND DO WORK TODAY!!
A.)
10-20-30-40-50
Double Unders
Sit-Ups
B.)
Overhead Squat – below options
Overhead Squat – below options
Men:
1.) 45lb. bar for 67 reps
2.) 75lbs. for 40 reps
3.) 95lbs. for 32 reps
Women:
1.) 35lb. bar for 60 reps
2.) 55lbs. for 38 reps
3.) 65lb. for 32 reps
C.)
Max Box Step Ups in remaining time…