Row (Rowing)

As much as rowing seems like an exercise in the arm, most of the strength for each stroke really comes from the leg push. It's also important to note that it's not just how many strokes a minute you can do, but about the quality of each stroke and how much space you can create for each stroke.

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6 Rounds for time
Every 5 mins
21/18 Cal. Row
15 Burpee Over Rower
9 Power Snatch (135/95)

Strength
Bench Press (9x3 @82.5%)
Every 1:15

Metcon 
For Time (with a Partner)
200/170 Cal. Row
100 Burpee Box Jump Overs (24/20)
40 Sand Bag Cleans (150/100)

3 Rounds for time of:
30 Wall-Ball Shots, 20#
30 Sumo-Deadlift High Pulls, 75#
30 Box Jumps, 20"
30 Push Press, 75#
30 Calorie Row
30 Push-ups
10 Bodyweight Squats

10 Rounds for time
Every 3 mins (10 rds)
19 Wall Balls (20/14)
19/15 Cal. Row

*Record each rd*

Strength
Squat Clean and Jerk (5x1)

5 sets
2 Squat Cleans + 1 Jerk
* Work up to a moderate weight *

Metcon 
For Time:
100/80 Cal. Row
1000m Run (Assault Runner)

Strength
Power Clean (5x5)
Add weight each set. Touch and Go!

Metcon 
For Time:
500m Row
400m Ski
30/24 Cal. Assault Bike
400m Ski
500m Row

Skill Work
Muscle Up

Metcon 
4 Rounds for Time
25/20 Cal. Row
25/20 Deficit Push Ups (4in/2in)

Strength
Push Jerk (1 Rep Max)
10 mins

Metcon
For Time:
30 Thrusters (95/65)
30 Cal. Row
20 Thrusters (115/80)
20 Cal. Row
10 Thrusters (135/95)
10 Cal. Row

Metcon (AMRAP - Rounds)
Every min (10 mins)
200/175m Row
Rest 1 min

Metcon (AMRAP - Rounds)
Every min (10 mins)
6 Clean and Jerks (135/95)
Rest 1 min

Metcon (AMRAP - Rounds)
Every min (10 mins)
12 Burpee over Bar*
*Burpee parallel over bar

Strength
Deficit Deadlifts (8x2 @87.5%)
Standing on a 2" riser12 mins

Metcon 
10 min Amrap
200/175m Row
20/15 Push Ups

-Rest 3 minutes-

10 min Amrap
20/15 Cal. Assault Bike
20 GHD's