05/24/19
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The 3rd Annual Romeo Athletics Charity Marathon Row:

ALL the details can be found here on the fundraising site!

______________________________________________________________

Warm Up: 

3X:

10 Scap Push Ups

20 Chest Elevated Push Ups

10 Scap Pull Ups

Upper Body Push:

Push Press: 60-Seconds Following Each Set:

95/65 X 10

115/80 X 10

135/95 X Max

155/105 X Max

175/ 115 X Max

Conditioning:

5X:

10 Tire Flips

20 Chest Elevated Push Ups

30 Step Ups on Tire

Auxiliary:

5X:

8 Barbell Curls

10 Reverse Curls

05/23/19
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The 3rd Annual Romeo Athletics Charity Marathon Row:

ALL the details can be found here on the fundraising site!

______________________________________________________________

Warm Up: 

3X:

10 DB Pull Overs

10-Second Iso on Top of Ring Row

10 Banded Hamstring Curls

Low Body Pull:

Deadlift: Use Around 75%, 1 Deadlift Every :30 for 15 Minutes

Bootcamp:

Same with Suitcase Deads or Trap Bar

Conditioning:

5X:

5 Strict Pull Ups

10 TTB

Row 20 Calories

Auxiliary:

4X:

20 DB Shrugs

20 Reverse Hypers

05/20/19
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The 3rd Annual Romeo Athletics Charity Marathon Row:

ALL the details can be found here on the fundraising site!

______________________________________________________________

Warm Up: 3X:

10M Spiderman Crawl

10 Ring Rows

3R/3L See Saw Walks

Low Body Push:

Back Squat: 4-5 Warm Up Sets of 8

6 X 3: Sets 1-3, Take Every Other Minute

Take Set 4, Add Weight, Rest 10 Seconds, Take Set 5, Add Weight, Rest 10 Seconds, Take Set 6

Bootcamp:

5X:

10 Calories on Bike

10 Ball Slams

Conditioning:

5X:

5 Stone to Shoulder

60M Stone Carry

Auxiliary Work:

4X:

15 Barbell RDL’s

05/17/19
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The 3rd Annual Romeo Athletics Charity Marathon Row:

ALL the details can be found here on the fundraising site!

______________________________________________________________

Warm Up:

10 KB Swings Right

10R/ 10L: Medball Toss from Hip

10 KB Swings Left

10R/ 10L: Lateral Medball Toss

10 Hand to Hand Swing

10 OH Medball Toss

10 2-Handed Swings

Upper Body Push:

Incline Bench: 2-3 Warm Up Sets, Then 5 X 7, One Set Every Other Minute, Ascending Weights

Bootcamp: Use DB's

Conditioning:

10X:

10 Calories on Bike

10 Thrusters (95/65#)

Auxiliary Work:

4X:

10 Incline Skull Crushers

20 Barbell Curls

05/16/19
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The 3rd Annual Romeo Athletics Charity Marathon Row:

ALL the details can be found here on the fundraising site!

______________________________________________________________

Warm Up:

3X:

10R/10L: Bulgarian Split Squats

10 DB RDLs

10 KB Swings

Low Body Push:

Back Squat:

Warm Up 2-3 Sets

5 X 5, One Set Every Other Minute, Build to a 5-Rep Max

Bootcamp: Use Pit Shark

Conditioning:

5X:

50 Doubles

20M Plate Push (45/25#) (Use the Steel Plates)

Auxiliary Work:

4X:

10 Split Squats w/ DB

10 Pit Squats

10 DB RDL to Shrug

05/14/19
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The 3rd Annual Romeo Athletics Charity Marathon Row:

ALL the details can be found here on the fundraising site!

______________________________________________________________

Warm Up:

3X:

:30R/ :30L Captain Morgan

10 Push Ups

3 3-Second Iso Hold on Top of Pull Up, 3-Second Eccentric

Low Body Pull:

2-Inch Deficit Deadlift: 6 X 7, One Set Every 3 Minutes, Build to 7-Rep Max

Bootcamp:

AMRAP 12:

10 Goblet Squats

10 Suitcase Deadlifts

60M Farmers Carry

Conditioning:

4X:

Run 200M

10 Tire Flips

Auxillary Work:

3X:

10 DB Pull Overs

15 Reverse Hypers