The Workout for December 1st

9 Rounds
12 Barbell Squat Presses
12 Burpees
12 Calories on the Rower

The 17 Commandments of Rowing - My Journey From Hate To Happiness | Breaking Muscle

Most of us have issues with our rowing form.  Here are some very good tips that will help.
The 17 Commandments of Rowing - My Journey From Hate To Happiness | Breaking Muscle

The Workout for November 25th

5 Power Clean and Press x (start at 65% of max, increase to 75% max on final set).

5 Hang Cleans x 5 w/final set weight from previous exercise.

5 Deadlift High Pulls x 5 (starting with above weight, increasing to 90% max clean)

The Workout for November 24th

Four Rounds
10 Goblet Step Ups each side
10 Kettlebell Snatches each side
Row 500 meters

The Workout for November 20th

60 seconds on the Airdyne
20 Push Ups
20 Belly Busters
20 Slams
X 5

The Workout for November 19th

3 High Pull/Snatch + 1 Reverse Get Up each side
20 Swings
X 5
10 SLDL w/extension  each side
10 Kb Curtsys each side
X 3

The Workout for November 18th

1000-750-500-250 meter row
20-30-40-50 Hammer Drives
5-10-15-20 Burpees

The Workout for November 17th

10 Alternating Renegade Rows
10 Dumbbell Squat Pressed
X 4

10 Dumbbell Squat Thrusts
10 Dumbbell  Cleans
X 4

The Workout for November 14th

8 Dips
8 Muscle Cleans
8 Overhead Triceps Extensions
8 Upright Rows
X 5

The Workout for November 13th

5 Snatch Grip High Pulls
5 Power Snatches
5 Overhead
X 5

10 Burpees
10 Deck Squats
10 Over the Bar Jumps
X 5

The Workout for November 12th

10-9-8-7-6-5-4-3-2-1
Pistols - each side
Pull Ups
Ab Wheel

The Workout for November 10th

300 meter row
30 Push Ups
250 meter row
25 Push Ups
200 meter row
20 Push Ups
150 meter row
15 Push Ups
100 meter row
10 Push Ups
Then...
Tabata Mountain Climbers

The Workout for November 7th

5-4-3-2-1 without breaking right hand then left
Kettlebell Clean
Kettlebell Press

5 Double Kettlebell Clean and See-Saw Press
5 Double Dead Clean and Reverse Lunge Press
X 5

5 Clean and Split Jerk each side
X 5

The Workout for November 6th

Concept 2: 2000 meters
Airdyne: 2 miles
Elliptical or treadmill: 1.5 miles

The Workout for November 4th

25 Calories-Airdyne
50 Hammer Drives
100 Jump Rope
25 American Swings
X 4

The Workout for November 3rd

15-12-9-6-3
Dumbbell Cleans
Hindu Push Ups

15-12-9-6-3
Dumbbell Snatches
Burpees