Monday, January 8th, 2018 – Row’d Royalty Begins Jan 11

On Saturday, we said farewell to our Alamo location with a workout dedicated to the amazing community who made this place incredibly special. Thank you to our Alamo community for all the great workouts, friendships and fun.  We love you!


Strength: Push Press: 5 sets @ 10-8-6-4-2

Coach notes:

  • Complete unbroken reps of 10 – 8 – 6 – 4 – 2 increasing loads each set if possible.
  • Keep elbows up and dip the knees out as low as needed to jump the barbell as high overhead to minimize the amount of press to finish the rep.

Metcon: Complete 3 rounds for time:

  • 10 Power Snatches #75/115 (M55: #55/95)
  • 10 Box Jumps 20”/24“
  • 500m Row

Coach notes:

  • Open prep!
  • Power Snatch: be sure to use a weight that is easy enough to keep a quality touch-and-go rep for sets of 3-5 reps.
  • Box Jumps: Modify to a low jump and avoid step-ups for scaling unless jumping isn’t an option. Step down always! When your legs get heavy, rest between reps instead of resorting to step ups.  


Conditioning: Complete 4 rounds starting every 5th minute:

  • 1-minute Plank
  • 16 Single-arm Dumbbell Squat Clean (alt. every 4th rep)
  • 200m Run with Dumbbell
  • 50 Double-unders or Jump Rope skill work

Coach notes:

  • Plank: Keep core tight and but tight. You can play with a Plank from the elbow to a Push-up Position.
  • DBSC: Keep the weight under your body by touching only 1 head of the DB to the ground. Start at a manageable weight and try to increase each round.
  • Run: Take your DB for a jog.
  • Dubs: You should be able to complete these in 1-4 sets. If you trip a lot, modify to single-unders, and practice the doubles when you have a good rhythm.

Core:  3 rounds (9:45)

  • 45 sec Floor wipers (heavy barbell: take from rack or blocks)
  • 15 sec rest-
  • 45 sec Floor windshield wipers
  • 15 sec rest-
  • 30 sec (each side) Standing weighted oblique crunch
  • 15 sec rest

Accessory: 3 rounds (groups of 2 – total: 15 min)

  • 10 Nordic Curl (with a 3-5 sec negative)
  • 10 Banded weighted glute bridge (with a max hold on the last rep)
  • 20 Partner hamstring curls

COMPETITION STARTS JANUARY 11th!! Click on the logo to register.