Gryphon Strength & Conditioning

More rowing

Thursday's workout was a default program in the Concept 2:

Row 9 rounds of 1:40 row/0:20 rest (except round 5 with 2:00 rest)

Kathy rowed 3,270 meters, Bill rowed 3,316 meters. This was another large improvement for them.

Tuesday

Two different 30 minute workouts this day:

Row 30:00 for distance. (Kathy 5,614 meters)

or

30 minutes of:

• Bicycle 1,200 meters
• 21 swings
• 2 pullups
• 10 situps

Bill did 3 rounds + 800 meters

Weighted Tabata Squats

Tabata Back Squats (20kg barbell)

Linc: 6 rounds of 14, one round of 11, one round of 12

Some Snatching

Snatch 1-1-1-1-1-1-1

Download 62kgSnatchGood100_2165.mov

Rowing Sprints

As many rounds as possible:

• 250 meter row at a sprint pace
• 1:00 rest

Workout is over when the last round drops below sprint pace. For example, Linc did 7 rounds at or below 55 seconds per 250 meters (reads as 1:50 per 500 meter pace on the monitor.)

Mounting into a handstand from a feet-together start:

HandstandMount.mov

Blender

4 rounds for time:

• 50 reps Jump Rope
• 10 Medicine Ball Clean & Press
• 5 V-sits
• 8 pushups
• 400 meter run

Someone earned a T-shirt during round 4....

Push Press

Push Press 3-3-3-3-3-3-3-3 to a max

Strength & Cardio

5 rounds for time:

• 5 (heavy) Back Squats
• 8 L-Pullups on rings
• 10 Dips
• 5 Ab-wheel rollouts

Tuesday

4 rounds for time:

• Run 400 meters
• 20 Dumbell Clean & Press (10L, 10R)

Mountain Climbers

The Tempe Sunday workout:

10 rounds of "Mountain Climber Burpees" - 45 seconds on, 45 seconds off.

This exercise was done as a burpee with four mountain climbers in the middle. From the standing position, go down into the squat position with the hands on the ground. Thrust the feet out into the plank position and perform four mountain climbers. Return to the plank position then pull the feet in to the squat position. Jump and raise the arms overhead at the top of the jump.