It’s Time for Hanukkah
Warm Up/Mobility
Pre Class Mobility (Banded 7’s & Hip)
1. Crossover Symmetry Activation
OR Banded 7s – perform 7 reps of each movement
7 Banded Pull aparts
7 Diagonal Pulls R
7 Diagonal Pulls L
7 Behind the Neck Press
7 Elbow tucked in ribs Pull apart
7 Shoulder Presses
7 Lat Pull Downs
OR Banded 7s – perform 7 reps of each movement
7 Banded Pull aparts
7 Diagonal Pulls R
7 Diagonal Pulls L
7 Behind the Neck Press
7 Elbow tucked in ribs Pull apart
7 Shoulder Presses
7 Lat Pull Downs
2. Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
Warm-up
Row Pick Drills
-Legs Only
"legs-only." keep your posture strong and chest forward; we don’t want to engage the core/back or arms yet!
Push your feet into the foot plate as you drive the seat backwards quickly. Feel your feet engaging with the foot plate. work on initiating the momentum of our stroke through our legs, rather than engaging the back or pulling the arms.
Stop the stroke when your legs are fully extended, and slowly recover back to the catch. WE ARE ONLY PUSHING WITH OUR LEGS IN THIS FIRST PHASE. Your stroke rate should be low (sub 20 strokes per minute) and controlled.
Complete 7-10 legs-only strokes. Remember to (1) keep your posture strong, (2) your chest down and forward, and (3) your arms fully extended.
-Legs and Core (Back) Only
After finishing our leg-only strokes, we want to try connecting the leg and core phases. start by again driving back through your legs. When your knees flatten, instead of stopping and returning to the catch, we want to carry the momentum through our core and back.
The end of this phase will have your legs extended, core flexed with your shoulders back behind your hips, and arms still straight. It is still important to not finish the complete stroke – we are building up each component.
When you finish the legs and core phases, slowly return back to the catch. Your arms should not bend in this phase! Keep your strokes per minute low, power high, and posture strong. Complete 7-10 more reps here. Your focus during this phase is feeling the connection between your legs and core transition.
– Full Rowing Stroke
In phase 3 of 3, you will complete a full stroke using legs, core, and arms. After finishing your final rep of legs and core, start 7-10 more reps of a full-slide stroke.
In this part of the drill, you should notice (1) the drive of your feet into the board, (2) the connection between legs and core to transition the stroke, and (3) your arms naturally
"legs-only." keep your posture strong and chest forward; we don’t want to engage the core/back or arms yet!
Push your feet into the foot plate as you drive the seat backwards quickly. Feel your feet engaging with the foot plate. work on initiating the momentum of our stroke through our legs, rather than engaging the back or pulling the arms.
Stop the stroke when your legs are fully extended, and slowly recover back to the catch. WE ARE ONLY PUSHING WITH OUR LEGS IN THIS FIRST PHASE. Your stroke rate should be low (sub 20 strokes per minute) and controlled.
Complete 7-10 legs-only strokes. Remember to (1) keep your posture strong, (2) your chest down and forward, and (3) your arms fully extended.
-Legs and Core (Back) Only
After finishing our leg-only strokes, we want to try connecting the leg and core phases. start by again driving back through your legs. When your knees flatten, instead of stopping and returning to the catch, we want to carry the momentum through our core and back.
The end of this phase will have your legs extended, core flexed with your shoulders back behind your hips, and arms still straight. It is still important to not finish the complete stroke – we are building up each component.
When you finish the legs and core phases, slowly return back to the catch. Your arms should not bend in this phase! Keep your strokes per minute low, power high, and posture strong. Complete 7-10 more reps here. Your focus during this phase is feeling the connection between your legs and core transition.
– Full Rowing Stroke
In phase 3 of 3, you will complete a full stroke using legs, core, and arms. After finishing your final rep of legs and core, start 7-10 more reps of a full-slide stroke.
In this part of the drill, you should notice (1) the drive of your feet into the board, (2) the connection between legs and core to transition the stroke, and (3) your arms naturally
Warm-up
After Pick Drills
15/10 Cal Row
15/10 Cal Row
Metcon
I Must Break You (Time)
*5:00 Cap
150/130 Cal Row
150/130 Cal Row
Strength
Warm-up
Warm-up
5 Barbell Good Mornings
5 RDL’s
5 Hang Power Cleans
5 Front Squats
5 Push Jerks
5 RDL’s
5 Hang Power Cleans
5 Front Squats
5 Push Jerks
Power Clean + Push Jerk (7x every 1:30)
* Work up to 85-90% and hit for 2 singles.
Back Squat (2×1)
Back Squat:
2 x @80%
2 x @85%
2 x @90%
2 x @80%
2 x @85%
2 x @90%
Metcon
Metcon (AMRAP – Reps)
AMRAP 2 Minutes
7 Ring Muscle Ups (RX +10 RMU)
Max Double Unders
-Rest 2 Minutes-
AMRAP 2 Minutes
15 Power Snatches (95/65)| (RX+ 115/80)
Max Burpee Over Bar
-Rest 2 Minutes-
AMRAP 2 Minutes
7 Bar Muscle Ups|(RX+ 10 BMU)
Max Double Unders
-Rest 2 Minutes-
AMRAP 2 Minutes
15 Power Clean and Jerks (95/65)|(RX+115/80)
Max Burpee Over Bar
7 Ring Muscle Ups (RX +10 RMU)
Max Double Unders
-Rest 2 Minutes-
AMRAP 2 Minutes
15 Power Snatches (95/65)| (RX+ 115/80)
Max Burpee Over Bar
-Rest 2 Minutes-
AMRAP 2 Minutes
7 Bar Muscle Ups|(RX+ 10 BMU)
Max Double Unders
-Rest 2 Minutes-
AMRAP 2 Minutes
15 Power Clean and Jerks (95/65)|(RX+115/80)
Max Burpee Over Bar
Finisher
Metcon
3 Sets:
10 Upright Rows (Each Side)
10 Suitcase Deadlifts (Each Side)
20 Deadbugs
10 Upright Rows (Each Side)
10 Suitcase Deadlifts (Each Side)
20 Deadbugs
Post Workout Mobility
2:00 Couch Stretch (each side)
20 Alternating Scorpions
20 Alternating Scorpions
How it should feel: PAIN!!! "I Must Break You"