Tuesday, January 9th, 2018 – Row’d Royalty starts January 11th!


Strength:  Back Squat 5 sets of 5 reps @ 75-80% (high bar)

Coach notes:

  • Second session of the current cycle. Keep all 5 sets between 75-80%.of your 1RM
  • Drill the setup by sequencing engagement of your hips, core & breath between reps every set.
  • If you do not know your 1 rep max, work up to a “strong effort” (challenging, but not to failure)

Metcon: Complete as many rounds as possible in 10-minutes of,

  • 20′ Handstand Walk (modify with 2 Wall-walks or 3×10′ Bear Crawls)
  • 10 Wall balls #14-9’/#20-10′
  • 10 Burpees

Coach notes:

  • This 10-minute AMRAP is going to end up being a shoulder burner.
  • Handstand Walk: Be cautious. This is a high-skill movement and should not be done if you are not consistent with walking on your hands while fresh. Use the modifications above.
  • Burpees: Get down… Get up!


  • Muscle Snatch 3 – 3 – 3
  • Hang Snatch from 1st Position 4×2@ 75%
  • 3 Position Snatch Pull 3×3 & 85-95%
    • Pause 2sec just off the ground, 2sec at the knees, 2sec then the hips (stay over the bar for the first 2 reps)
    • Finish last pull by driving through the legs after pausing at the hips.
  • Single-arm Dumbbell or Kettlebell Overhead Walking Lunge 3×8 each side (total).
    • Build to a strong effort.
    • Use the opposite arm to help balance and maintain an upright torso
  • Strong Accessory: 3 rounds of
    • 30sec Flutter Kicks
    • 30sec Tuck ups
    • 30sec Bicycle Kicks
    • 30sec Side Plank (each side) *Scale up with a Ab & Adduction on a Bench (Bottom Foot on the Ground, top Foot on a Bench. Share the Load Equally between both Legs.
    • 60sec Chinese Plank
    • Rest as needed (No more than 2-minutes)