Recommended Warm Up (15 Minutes):


This game is played on the rowers.  Each athlete is going to row 5 separate times.  Each time they are starting at 0m and trying to land the rower at 100m.  If they do so, they get 0 points.  They get a point for each meter away from 100m.  For Example, they would get 5 points for landing on 95m, and 3 points for landing on 103m.  After each time rowing, let the coach know your score, he/she will write it on the board.  Lowest score after 5 rounds wins! To warm up for the day, do one exercise listed below after each row:

  1. 15 Air Squats
  2. 15 Push Ups
  3. 15 Goodmornings (pvc)
  4. 10 Single Leg Deadlifts each leg (KB or DB)
  5. Burpees with points. (1 Point = 1 Burpee)


10 Minute AMRAP:


Handstand Push Ups

10 Toes to Bar


*The handstand push ups are a ladder, adding 1 rep each round.  10 Toes to Bar after each set!  Make these HSPU as challenging as possible.  You can do them kipping, strict, deficit, or on parallettes!  If you can do HSPU do Double Dumbbell Strict Press.


Scaling Options:

Toes to Bar à Knees to Chest à V-Ups à Sit Ups

HSPU à Double Dumbbell Strict Press


Deadlift (25 Minutes)



*These are all SINGLES!  Meaning guide the bar down from the top each set but then relax and regain tension before you go for the next lift.  You should not stand up or drop the bar between reps.  Do 3 sets of 10 as warm up sets.  The 3rd set of 10 should be at about 65% of your max.  Then add weight and perform a 3×3 at 80% of your max.  The 3×3 should all be done at the same weight.

Skill Work