Endurance September 20th, 22nd, 24th

Monday September 20th:

warm up
3:00 bike + 20 jump squats + 10 burpees

1 . 5 rounds 2:00 rest between
15 calorie row
15 box jumps
200 m run

2 . AMRAP x 12:00
7 cal bike
7 wall balls
7 burpees

3 . 3 sets:
12 DB bench press
12 Ab wheel rollouts
:30 plank

Wednesday September 22nd:

warm up
3:00 row + 20 jumping lunges + 8 inch worms

1 . 2 rounds
30 cal row
30 cal bike
30 burpees
300 m run

2 . 3:00 on 1:00 off x 3
20 calorie row
max burpee box jump overs

3 . 3 sets:
15 weighted sit ups
12 push ups
12 ring rows

Friday September 24th:

warm up
200 m row farmer carry + 8 inch worms + 20 lunges

1 . 15:00 AMRAP
20 cal row
10 D ball over the shoulder
5 burpee box jump overs

rest 5:00

10:00 AMRAP
10 calorie bike
8 wall balls
200′ D ball carry ( heavy )

rest 3:00

7:00 AMRAP
200 m run
250 m row
10 sit ups

Endurance September 13th, 15th, 16th

Monday September 13th:

warm up
3:00 bike + 20 jump squats + 10 burpees

1 . Test
500 m row
400 m run
30 calorie titan bike
20 burpee box jump overs
10 D ball over the shoulder

2 . 3:00 on 1:00 off x 4
15 calorie row
15 sit ups (weighted if you want)
max bike calories in remaining time

Wednesday September 15th:

warm up
3:00 row + 20 jumping lunges + 8 inch worms

1 . 15:00 AMRAP
400 m row
15 kettle bell swings
12 goblet squats with KB
9 box jumps

2 . 3 rounds for time:
300 m run
200′ sled drag
10 each leg jumping lunges

3 . 3 sets:
12 v ups
:30 side plank each side

Friday September 17th:

warm up
200 m row farmer carry + 8 inch worms + 20 lunges

1 .10:00 AMRAP
400 m row
10 D ball over the shoulder
10 D ball squats

rest 4:00

10:00 AMRAP
400 m row
10 each leg jumping lunges
10 med ball sit ups

rest 4:00

10:00 AMRAP
150′ sled push
200 m run

Endurance September 6th, 8th, 10th

Monday September 6th:

Warm up:

3:00 bike + 20 jumping lunges + 20 sit ups + 8 inch worms

1 . 8 rounds for time:

4 burpee box jumps 

8 calorie bike 

12 sit ups 

2 . 14:00 amrap

20 cal row

20 kettlebell swings 

20 air squats 

3 . 3 sets 

:30 plank 

10 v ups 

:20 hollow hold 

Wednesday September 8th:

Warm up :

2 rounds 

200 m run

8 inch worms 

16 box step ups 

1 . 2 rounds for time 

40 cal row 

30 box jumps 

20 burpees 

10 wall balls 

2 . E2MOM x 8 

1:15 on / :45 off – bike effort 

3 . 3 sets 

:30 side plank each

20 sit ups 

10 push ups 

Friday September 10th:

Warm up :

3:00 bike + 20 squat jumps + 15 V ups + 8 inch worms 

1 . 10:00 amrap 

400m row

10 D ball box step ups 

10 box jumps 

Rest 4:00 

10:00 amrap 

400m row

12 sit ups 

200’ D ball carry

Rest 4:00 

10:00 amrap 

400m row 

200m run 

10 wall balls 

Endurance August 30th, September 1st and 3rd

Monday August 30th:

Warm Up: 

3:00 min bike + 8 inch worms + 30 walking lunges

1 . 10 rounds for time:

3 burpee box jumps 

6 calorie on the bike 

9 ball slams 

2 . 3:00 on // 1:00 off x 4

200 m run 

Max calorie row 

3 . 3×12 Ab wheel roll outs

3x :30 plank 

Wednesday September 1st:

Warm Up:

500 m row + 20 step ups + 8 inch worms 

1 . 4:00 on / 2:00 off x 4 sets 

12 goblet squats

15 box jumps 

18 DB snatch 

Max Calorie Bike in remaining time. 

2 . 4 rounds for time – you go I go:

150’ sled push 

10 burpees 

3 . 3x

:30 each side plank 

15 sit ups 

10 v ups 

Friday September 3rd:

Warm up: 1x

3:00 bike + 30 walking lunges + 20 push ups 

1 . AMRAP 10:00 

100’ sled drag 

10 cal row 

10 sit ups 

Rest 4:00

AMRAP 10:00 

200’ shuttle run 

10 cal row

5 burpees 

Rest 4:00 

AMRAP 10:00 

8 burpee box jumps 

10 calorie bike 

12 D ball over the shoulder 

2 . EMOM 10:00 

Odd- :30 plank

Even- :30 bike sprint 

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