Rowing Chipper Fitness Workout #44

Day 63/112

INTENSITY:
For Time
Row 1000m
35 Med Ball Cleans
Row 750m
30 Box Jumps (24/20)
Row 500m
25 Pull-Ups
Row 250m
20 Push-Press (75/45)

RESET:
2 Rounds of:
60s Squat Bridge
60s Cobra Pose
20 Pass-Throughs

Run, Double, Row Fitness Workout #43

Day 62/112

INTENSITY:
Run 1600m
100 Double Unders
Row 2000m

RESET:
2 Rounds of:
50' Bear Crawl
15 Cobra Push-Ups
60s Plow Pose

Alpha Series - Week 4, Phase 2

Phase Length: 5 Weeks
Sets: 4
Rep Range: 8-10
Load: 75-80% 1RM (1 Rep Max)


Monday:PP / 4 Wall Balls
Tuesday:FSQT / 6 Knees to Elbows
Wednesday:MetCon
Thursday:Deadlift / 8 Jump Squats
Friday:HPC / 2 Jerks @ weight
Saturday:2 x Max Effort 800m, Rest 60s
Sunday:Run 5k

The exercises listed after the lift are to be done between each set.

Rest no less than 2 and NO MORE THAN 3 minutes following the LIFT.

OLY LIFT KEY:
BP - Bench Press
BSQT - Back Squat
C&J - Clean and Jerk
DL - Dead Lift
FSQT - Front Squat
GSQT - Goblet Squat
HPC - Hang Power Clean
OHS - Overhead Squat
OTB - Over The Back w/ Sandbag
PC - Power Clean
PJ - Push Jerk
PP - Push Press
SDHP - Sumo Deadlift, High Pull

Click here for additional phases