150831 Monday – “Rock the Boat”

Mobility: None. Mobilize your hips BEFORE class.


Skill Practice Warm Up: Spend 10 minutes working on Overhead Squats, Double Unders, or Kipping Pull ups.


Strength: Front Box Squat – Session 12

6 x 3 (6 sets of 3 reps, “across,” same weight for each set)

Super Set: 6 x 5 Half Kneeling Single Arm Strict Press (6 sets of 5 reps, “across,” same weight for each set)


Metabolic Conditioning:  “Rock the Boat” – 9 minute AMRAP

Row (Performance: 300m, Athletic*: 250m, Health: 200m)

12 burpees

10 knees to elbows

Scaling Guide:  3 – 5 rounds.

Log your results online by clicking here.

Compare to: 2014 – 10 – 07

*Women’s “As Prescribed” weights and reps (Rx)

Coaching Tips: Resist the urge to sprint the rows in the earlier rounds. Pace the rows at your 1000m row pace and then go faster on the burpees and knees to elbows. When the k2e start to get hard, you’ll know it is time to go faster on the row so that you have more time to break up the k2e. Remember that ‘knees to elbows’ are KNEES TO ELBOWS. Not knees to triceps. Not knees to armpits. If you want to check this one as ‘Rx’, your knees will have to touch your elbows (and maybe even a bit of forearm) for them to count.


Optional ‘Cash Out’: 100m db/kb farmer carry, 4 reps of squat clean thruster, 3 rounds

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