Friday 30 December 2016

30th December - Back to it

Short 12 x 1 min / 1 min easy Pre-set the monitor for a work time of 1:00 and a rest time of 1:00. Alternate one minute of fairly intense rowing with one minute of relaxed rowing, for a total of 24 minutes.
 
Thanks to Concept 2 WOD
 
For time: 100 Kettlebell swings, 24kg Row 50 calories 100 Back squats, 40kg Row 50 calories
 
Great site I just found
 
http://www.wodninja.com/

Saturday 24 December 2016

Christmas Eve!


Short

8 x 500m / 1 min easy

Row eight 500 meter pieces. Row for one minute at light pressure between each 500.
 
 
For Time
 
Row 500m
15 Thrusters @ 40
Row 1000m
15 Bar Facing Burpees
Row 1000m
15 Thrusters @ 40
Row 500m

Friday 23 December 2016

Friday 23rd - END/STR



Short

4 x 750m / 2 min easy

Row four 750 meter pieces. Row for two minutes at light pressure between each 750.


For time:
500m Row
30 Bench Press @ 90 KG
1000m Row
20 Bench Press @ 90
2000m Row
20 Bench Press @90

Thursday 22 December 2016

Thursday 22nd December - STR/END

7 x 1min @ 26 spm / 30 sec easy

Row seven 1 minute pieces at a stroke rate of 26. Row for 30 seconds at light pressure between each piece.

3 RFT all at 40Kg

15 DL
10 Push Ups
5 Pull Ups

Rest

15 Thrusters for Time

3 RFT

10 Hang Power Cleans
10 Burpees

Wednesday 21 December 2016

Wednesday 12th December - Endurance: Row/Metcon/Finsher

Wednesday 12th December

Short 8 x 2 min @ 28 spm / 1 min easy Row eight 2 minute pieces at a stroke rate of 28. Row for one minute at light pressure between each piece.


Source


http://www.concept2.co.uk/indoor-rowers/training/wod 


20 Min AMRAP @ 45KG
10 X PUSHPRESS
5X BURPEE PULL UP


Self Programmed

3 RNDS

10 GHD BARBELL ROW (Inspired by Kara Webb Instagram karawebb1)

100M FARMERS WALK 20KG

Top 5 Instagram Daily Work Outs

5 Instagram Workout Pages I have found that I use and adapt for WODs

In no particular order I will take away either the structure of the exercise or individual components

@ekspertsportsperformance
Rugby Performance plans that incorporate loads of strength and endurance. The destroyer is a favourite

  1.  75 Push ups
  2. 75 Burpees
  3. 2000m row Level 10
  4. 75 Mountain Climbers
  5. 75 Air Squats
  6. 1000m Row
  7. 50 Deadlifts
  8. 250m Row
@555fitness
Firefighters fitness with some good workouts with bespoke hero WODs for fire servicemen

John Florio
Engine 214

10 x Benchpress @ 75% bodyweight
10 x Ring dips
20 x Bench @ 50%
20 x Diamond Press Up
30 x Bench Press @ 35%
30 x Push ups

@w10performance
Friday Challenge gives you a time to beat. SOmething I'd like to see more of

9/12/16

  1. 10 x Burpees
  2. 20 x Ball Slams
  3. 30 x KB Swing
  4. 400m Row
 @fmrowing
Rowing specific WOW (workout of the week) If your just getting into rowing: R20 is 20 strokes per minute

9km
2500m R20
1500m R24
1000m R28
1500m R24
2500m R20

@musclepharm
One for the bodybuilders!

Cardio Circuit
10 Sets
Punches With Dumbells: 2 Minutes
Treadmill Run: 2minutes