Category Archives: Strength

Strength WOD 5/26/15: 6×3 Back Squat and EMOM6 – 7 Back Squat @50% – Post Loads

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Be sure to hit full depth! Work Mobility if you can't!

Be sure to hit full depth! Work Mobility if you can’t!

Hey Renegades!  I hope you had a solid Memorial Day Weekend.  Here is the plan for the rest of the week.

RR Training Plan 5-25-15

Strength WOD:

Superset:

1a.) 6×3 Back Squat

1b.) 6×6 Push Ups

then,

2.) EMOM6 – 7 Back Squats @50% for Drive Speed

Today is another opportunity to build strength and work capacity while focusing on the sport specifics of rowing.  Get in a good warmup on the erg and dial in your sequence on the recovery with the pic drill. If you can, start by attacking the Rowing Block of 4x11min. Then take it over to the platform and dial in your Back Squat.  When you’re ready, attack EMOM6 (Every Minute On the Minute for 6min).  Focus on smooth control down and explosive speed up.  The goal is to move the bar faster each rep and each set.

Start the week off right and get after it!

S&C WOD 5/25/15: Memorial Day Murph – Post Time and Experience

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Strength and Conditioning WOD:

In memory of Navy Lieutenant Michael P. Murphy, age 29, of Patchogue, N.Y., who was killed in Afghanistan on June 28th 2005. - ℅ mdmfunraiser.com

In memory of Navy Lieutenant Michael P. Murphy, age 29, of Patchogue, N.Y., who was killed in Afghanistan on June 28th 2005. – ℅ mdmfunraiser.com

Memorial Day Murph

Memorial Day is a great time to be with family and friends as we remember those who have lost their lives fighting for our freedom.  If you’re lacking hugs in your life, use today as an opportunity to change things up.  Go hug a friend or love one.  Live life and enjoy the journey, it’s to short not to.

“Murph” consists of the following:
  • 1 Mile Run to start
  • 100 Pull-ups
  • 200 Push-ups
  • 300 Squats
  • 1 mile run to finish

For time: Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got body armor or a twenty pound vest, wear it.

Do not be discouraged if you can’t do the entire workout (Not many can). Anyone can do their own version of Murph. The idea is to challenge yourself and do a little more a little faster every year.

Post your time and experience to comments!

Strength and Conditioning WOD 5/20/15: “Duxbury Helen” – 3RFT – 250m Row, 21 Air Squats, 12 Push Ups – Post Time

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Bob and Coach Pat attacking the 2k at CRASH-B 2014

Strength and Conditioning WOD:

“Duxbury Helen” – 3 Rounds For Time

  • 250m Row
  • 21 Air Squats
  • 12 Push Ups

Today’s focus is aerobic conditioning and mental strength.  Get in some good skill work to warmup with a 10min erg.  Be sure to warmup the air squat and push up as well.  Then attack the Strength and Conditioning WOD.  I created this WOD for the Duxbury Rowers working with Renegade Rowing on the weekends.  They don’t have a ton of equipment, but they have each other and that’s all you need to push harder than ever before.  Go hard for the start and finish, but be smooth and efficient through the bulk of the work.  Focus on breathing and consistent pace.  At the end of the day this will take about the same time as a race and allow you to mentally dig deep and push yourself harder.  In the end it’s all in your head.  How hard, how far, how fast can you push yourself?

Take quality strokes and have fun getting after it.

Post your time to comments as well as your splits for each 250m piece.

RR Training Plan 5/18/15 and S&C WOD: AMRAP7 – 20 Cals, 20 DU – Post Score

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Hey Renegades!  I hope you all enjoyed that beautiful weekend and got to watch some championship racing.  I was down in Clemson watching the BC Women at the 2015 ACC Rowing Championships, which aired on ESPN3.  Very cool stuff!  Here is the plan for the week: RR Training Plan 5-18-15

Truckin with Boats last weekend!

Truckin with Boats last weekend!

Strength and Conditioning WOD:

AMRAP7

20 Calorie Row

20 Double Unders

  • Post rounds and reps to comments.

The focus of today is Strength, Power, and Breathing.  Be sure to Row Strong at all times as if it were race day. If time allows, hit the rowing block as well to improve your aerobic endurance and fully recover.  Today I want you to practice your mental focus and mind-set for race day.  Work for 7 solid minutes trying to flow and breath through the double unders.  When you get on the erg be present every stroke and maximize your efficiency and power as if it were the last stroke of the race.

If everything else is equal, the stronger rower will win.

Get Strong and Have Fun!

S&C WOD 5/15/15: Re-Test: 4RFT – 500m Row, 10 DL – Post Time, Splits, and Improvement

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Strength and Conditioning WOD:

Re-Test:

Have you thought about joining the RRC? Also, don't forget to register for the RRL on Saturday, 1/24/15!

Have you thought about joining the RRC? Also, don’t forget to register for the RRL on Saturday, 1/24/15!

4 Rounds For Time

500m Row

10 Deadlifts 225/155

We did this WOD last Wednesday.  Today is a competition day.  Look back at your results and come out firing.  Be sure to comment with any improvements and if you PR’ed!

How do you game your WODs?  When attacking a 2k row a good way to game it is to think of 4 different races in your head.  Each one is a fresh start to hold your ideal split, stick to a stroke rating, refocus and fight.  Today’s Rowing WOD is all about that mentality.  Before going into it be sure to warmup your deadlift and do a few bursts on the erg at the split you aim to hold for each piece.

Think of each set of deadlifts as a power 10 to walk through your opponents.  Drive those heels down, make that boat feel light, and crush them!

Post your time and splits to comments.