May 5, 2022

Thursday, May 5th 2022

Warm-up
A. General
Amrap 5minutes
30sec Row/Bike/Ski
7/7 Single leg RDL
5/5 Seated DB press

B. Mobility
PNF Pigeon Stretch
5 seconds Contraction, pushing knee into the floor
5 seconds stretch, relax and bring the chest over the knee
*If any knee pain have the athlete elevate the leg, with the shin on a box

C. Specific
Rowing Technique
100m Legs only
100m Legs + hips
100m hips + arms
300m Tempo row @4sec recovery phase

Activation
5 sets
12 Banded pull throughs*
30sec Machine @hard
Rest 1 min
*

Plyometry
Metcon (Distance)
Kneeling jump to box jump
1RM

TC: 8 mins
Score: Box height

Scaling options
Beginner
Max box jump

Intermediate
As written

Metcon
Metcon
EMOM 10minutes
Alternate between:
– 12/9 Cal Row
– 20 KB swings 24/16kg

Metcon (Time)
At the 10 minute mark
5 rounds for time
12/9 Cal Row
20 KB swings 24/16kg

TC:10 min
Score: Time

Scaling options
Beginner
9/6 Cal Row
15 RKB swings @ moderate

Intermediate
– 12/9 Cal Row
– 15 KB swings 24/16kg

Extra Accessory
Metcon (Weight)
4 sets
10/10 Single arm DB Row on Bench @mod
rest as needed