Performance Rowing WK2 Session 4 Skill/Strength High Hang Snatch 3-3-3-3-3 WOD - 5 x RFT 7 x Hang Snatch 50/30kg 7 x Front Squats 200m Run

Performance Rowing Wk2 session 3 Strength Wendler WK2 Shoulder Press 3 x 70% 3 x 80% 3 x 90% WOD For time 4 x STOH 70/50kg 8 x Burpees 8 x STOH 16 x Burpees 16 x STOH 32 x Burpees 8 x STOH 16 x Burpees 4 x STOH 8 x Burpees

Tekkers/Skill - 10 mins Beginners - Kipping Tekkers Advanced - Rope Climb WOD for Time 400m Run 12 x Pullups 24 x Burpees 800m Run 24 x Pullups 48 x Burpees 400m Run 12 x Pullups 24 x Burpees

Performance Rowing Wk 2 Session 2 Strength - Wendler Wk 2 Deadlifts 3 @70% 3 @80% 3 @90% WOD - AMRAP 15 mins 7 x Deadlifts 100/70kg 6 x HSPU 50 x Double Unders

Performance Rowing WK2 Session 1 Strength - Wendler WK2 Front Squats 3 @70% 3 @80% 3 @90% ** 2 warmup sets before hitting 70% WOD - AMRAP in 12 mins 6 x Front Squats 60/40kg 6 x Toes to Bar 6 x Chest to bar pullups

Performance Rowing Wk2 Session 1 Refer to your Personal Program Skill Max Height box jump test (10 mins) WOD - 4 x RFT 10 x Hang power snatch 50/30kg 10 x Thrusters 50/30kg 25 x Situps 10 x Box Jump 24/20" ** Penalty for bar being dropped 20 x Deadlifts 50/30kg

Performance Rowing (open gym) WK1 Session 4 Refer to your personal program Strength Wendler Wk1 Shoulder Press 5 x 75% 5 x 80% 5 x 85% WOD AMRAP in 12 mins (performance) 11 x pullups 9 x Pistols 7 x HSPU (3" deficit) OR: AMRAP in 12 mins (Fitness) 11 x Pullups/Ring Rows 9 x Squats 7 x Shoulder Press 40/30kg

Skill HSPU/Progressions EMOM 6 mins 5 x HSPU * Beginners practise a static Handstand for 20sec Hold each round WOD In a 4 Min Window Run 400m 50 x Double Unders AMRAP Thrusters 20kg (REST 2 mins) In a 4 Min Window Run 400m 50 x Double Unders AMRAP Plate GTOH 20/10kg REST 2 Mins In a 4 Min Window (rest 2 mins) Run 400m 50 x Double Unders AMRAP Front Squats 20kg ** score is total across all 3 x AMRAPS

Performance Rowing (open gym) WK1 Session 3 - refer to your Personal Program Strength Wendler WK1 Deadlift 2-3 warmup sets then: 5 x 75% 1RM (Use Chart) 5 x 80% 5 x 85% WOD 10 x RFT 6 x Deadlifts 70/50kg 5 x Hang Cleans 4 x Jerks ** Penalty for dropping bar Choose either 1 x 15ft Rope Climb or 10 x Burpees

Performance Rowing (open gym) Week 1 Session 2 (refer to your personal program) 2 x 12min UT1 (intense Aerobic phase) *** Rest between sets until heart rate is twice of your Resting HR Strength Wendler WK1 Front Squats 5 x 75% 1RM (Use Chart) 5 x 80% 5 x 85% WOD 4 x RFT 30 x Squats 20 x Burpees 10 x Pressups