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2 19 Sunday Core with Hall
⏲ 26 min 97 sec ✓ 19-Feb-2023
Monday Strength
⏲ 29 min 42 sec ✓ 04-Apr-2022
Wednesday Strength
⏲ 29 min 60 sec ✓ 07-Mar-2022
Row erg for S&C Trainers (part 2)
⏲ 3 min 83 sec ✓ 15-Aug-2023
Oct #1 2023
⏲ 24 min 55 sec ✓ 30-Sep-2023
C2 Row Erg
⏲ 38 sec ✓ 27-Sep-2023
Ski Erg - Round Big Movement Row
⏲ 11 sec ✓ 23-Aug-2022
21 rep back day 30 min HITT
⏲ 62 sec ✓ 27-Oct-2020
Alternatives for the RowErg
⏲ 21 sec ✓ 05-Oct-2023
Sunday Cardio & Core
⏲ 26 min 70 sec ✓ 16-Oct-2022
Liz's Connor's Erg Message
⏲ 38 sec ✓ 01-Feb-2024
Row Erg
⏲ 41 sec ✓ 27-Sep-2023
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_oct-1-2023.jpg "Into: 0:00nWarm up and Demo: 04:00nWorkout: 13:00nCool Down: 35:30nnThe first circuit class of October we find 4 simple functional moves with the option to add the Rower or the Ski Erg if you are in the gym. It's a 21 (or 250m Row), 15, 12 and 9 rep range which never changes and 8 rounds for time. There are options for minor injuries and people who are pregnant too. nnRemember if you are new to todays workout, just chip away and take your while executing the moves.nnEnjoy :)")
_2-19-sunday-core-with-hall.webp "Station#1nn4 MED BALL SLAMS 1 CHEST PRESSnnDB HOLD 4 LEG RAISES- SITUP 1 SHOULDER RAISEnn4TOE TAPS ON BALL /HALF BURPEE nn4 Mountain Climbers 1 DOWNWARD DOGnnnnStation #2nnTRX WALK WITH JUMP SQUAT - ZOOM LATERAL SQUAT WALK 1 JUMP SQUATnn4 RUSSIAN TWIST WITH DB 4 PUNCHESnn2 WALKING CRAB TOE TOUCHES nnPULL DB THROUGH OUTSIDE ABS nnnnStation #3nn2 WALKING RENEGADE ROW nnQUICK FEET DB CURLnn4 PLANK JACKS 1 UP AND DOWN PLANKnnSKI ERG- ZOOM DB SKI")
_monday-strength.webp "Workout: station 1 and 2 done for 15 minutes. Divide so half class in station 1. Half in station 2. nnStation 1:n12 Barbell Press from floorn20 DB Chest Fly.head and shoulder on MB. Butt off the floorn20 SB Bent Over Rows. SB attached to gray hooks. If need harder make it a 1 arm rown20 SB Straight Arm Pulldowns. SB attached to top cross bar on cage. n40 High Plank toe taps. 40 totalnnStation 2: n15 Schwarzenegger Press seated on Swiss Balln20 SB Chest Openersn15 Single Arm OH Triceps Extension.")
_wednesday-strength.webp "Station 1:n12 Barbell Press from floorn20 DB Chest Fly.head and shoulder on MB. Butt off the floorn20 SB Bent Over Rows. SB attached to gray hooks. If need harder make it a 1 arm rown20 SB Straight Arm Pulldowns. SB attached to top cross bar on cage. n40 High Plank toe taps. 40 totalnnStation 2: n15 Schwarzenegger Press seated on Swiss Balln20 SB Chest Openersn15 Single Arm OH Triceps Extension. Off arm stabilizes arm working. n15 Hammer Curlsn30 Crab TouchesnnStation 3: everyone does together n")
_row-erg-for-sampc-trainers-part-2.webp "Explanation of how to use the console to programme interval sessions based on test results from maximal or sub maximal assessments.")
_oct-1-2023.webp "Into: 0:00nWarm up and Demo: 04:00nWorkout: 13:00nCool Down: 35:30nnThe first circuit class of October we find 4 simple functional moves with the option to add the Rower or the Ski Erg if you are in the gym. It's a 21 (or 250m Row), 15, 12 and 9 rep range which never changes and 8 rounds for time. There are options for minor injuries and people who are pregnant too. nnRemember if you are new to todays workout, just chip away and take your while executing the moves.nnEnjoy :)")
_c2-row-erg.webp "C2 Row Erg from row erg")
_ski-erg-round-big-movement-row.webp "Ski Erg - Round Big Movement Row from row erg")
_21-rep-back-day-30-min-hitt.webp "7x snatch grip deadlifts n7x bodyweight rown7 calorie ski erg nnAs many rounds as you can in 30 mins")
_alternatives-for-the-rowerg.webp "Alternatives for the RowErg from row erg")
_sunday-cardio-amp-core.webp "Cardio & CorenR1: 4, R2: 3, R3 2min AMRAP 15sec between nnStation #1: 45 pulls on Rower/Zoom jump ropen 10 burpeesn 25 hip bridges with weightnnStation 2:10 tire flips/Zoom: high kneesn15 thrustersn25 slow bicyclesnnStation 3: 30 in and out with rope/Zoom:n 15 high knees alt with side kneesn 8-10 hanging leg raises/Zoom lying leg raisesnnStation 4: 25 Step ups alt R/Ln5-1")
_liz39s-connor39s-erg-message.webp "Join Liz and row your heart out for kids with brain cancer this February!nnwww.connorserg.com")
_row-erg.webp "Row Erg from row erg")
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