Endurance August 23rd, 25th, 27th

JOIN US AT 9:00 A.M. FOR ENDURANCE.

Monday August 23rd:

Warm Up: 2x: 10 calorie bike + 10 inch worms + 10 squat jumps 

1 . AMRAP 15:00: 

Ascending reps

4-8-12-16…

Row calories 

Med ball sit ups 

Sled drag 100 feet

Rest 5:00 

5 rounds for time: 

12 Calorie Bike 

200 m run 

12 Slam ball over the shoulder

2 . 3x:

10 Ab wheel rollout 

:30-1:00 plank

Wednesday August 25th:

Warm Up: 1x: 500 m row + 10 step ups + 100’ bear crawl 

1 . 4:00 on / 2:00 off x 4 sets 

12 Goblet Squats 

15 sit ups 

18 box jumps/step ups 

Max Calorie Bike in remaining time. 

2 . 100 calories on rower for time 

*Every 2:00 including 0:00 – 5 burpees over the rower + 5 ball slams 

3 . 10:00 EMOM:

Odd- :30-:45 plank

Even- 6-12 Ab Wheel 

Friday August 27th:

Warm up: 2x: 12 calorie bike + 12 jumping lunges + 12 sit ups 

1 . AMRAP 16:00: 

16 calorie row 

16 DB snatch or plate ground to overhead 

16 burpees 

Rest 4:00 

AMRAP 12:00: 

12 calorie bike 

12 wall balls 

12 GHD sit ups or AB Mat sit ups 

Rest 3:00

AMRAP 8:00:

8 Burpee Box Jump overs 

8 D Ball over the shoulder 

200’ D Ball carry 

2 . 5:00 EMOM: 

:30 of sit ups / :30 rest 

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