Endurance December 13th, 15th, 17th

Monday December 13th: Warm up – 100’ walking lunge + 15 banded good mornings + 10 inch worms + 200 m row 4 rounds each for time / rest 2:00 between15 calorie row15 sit ups12 calorie row12 burpees 3:00 on 1:00 off x 4250 m row / 200 m run10 box jumpsMax kettlebell swings inContinue reading “Endurance December 13th, 15th, 17th”

Endurance December 6th, 8th, 10th

Monday December 6th: Warm up – 100’ walking lunge + 15 banded good mornings + 10 inch worms + 200 m row 10 rounds for time4 d ball over shoulder6 cal row8 box jumps 4 x 2:00 AMRAPs rest 1:00 between10 Burpee box jump overs + max calorie row in remaining time 3x failure –Continue reading “Endurance December 6th, 8th, 10th”

Endurance November 29th, December 1st and 3rd

Monday November 29th: Warm up – 100’ walking lunge + 100’ spiderman crawl + 100’ A skips + 100’ B skips for time50 cal row40 DB snatches300 m run20 burpee box jump overs10 d ball clean and press over bar You go, I go x 4 rounds each10 wall balls10 ghdsu6 cal echo sprint Accessory3x:30Continue reading “Endurance November 29th, December 1st and 3rd”

Endurance November 22nd, 24th, 26th

Monday November 22nd: Warm up – 100’ walking lunge + 100’ high skips + 100’ long skips + 10 cal row 20:00 AMRAP30 cal row100’ overhead plate walking lunge with plate20 cal row15 burpee + ground to overhead Rest 5:00 Amount on rounds you got from last AMRAP, now for time. Accessory:20-16-12-8-4Sit upsDB bench WednesdayContinue reading “Endurance November 22nd, 24th, 26th”

Endurance November 15th, 17th, 19th

Monday November 15th: Warm up – 10 inch worms + 300 m run + 20 calorie row 5 x 3:00 AMRAP rest 1:00 between amraps10 calorie row10 box jumpsMax D ball over the shoulder 2 rounds for time:40 calorie row300 m run20 burpees100 m run 3 sets20 DB bench press20 DB tricep extensions Wednesday NovemberContinue reading “Endurance November 15th, 17th, 19th”

Endurance November 8th, 10th, 12th

Monday November 8th Warm up – 100’ walking lunge + 10 burpees + 20 box step ups 10 rounds4 burpee box jump overs6 DB box step overs (2 DBs)8 cal row 7:00 AMRAP10 cal row5 devil presses 3 sets:DB bench x 12AB wheel x 12 Wednesday November 10th Warm up – 600 m row +Continue reading “Endurance November 8th, 10th, 12th”

Endurance November 1st, 3rd, 5th

Monday Warm up – 2 rounds10 cal row10 squat jumps5 burpees For time:50 calorie row400 m run30 calorie bike20 burpee box jump overs10 heavy D ball over the shoulder 3:00 on 1:00 off x 3 sets200 m run with medicine ballMax reps of wall balls 3 sets12 DB bench press20 glute bridges Wednesday Warm up100’Continue reading “Endurance November 1st, 3rd, 5th”

Endurance October 25th, 27th, 29th

Monday October 25th: Warm up – 100’ walking lunge + 10 burpees + 10 inch worms 1 . 3 rounds For time25 cal row20 kettlebell swings200 m run25 air squats 2 . 10:00 amrap100’ sled drag10 burpees10 cal row 3 . 3 sets15 each single leg Glute bridge15 Db bench press Wednesday October 27th: WarmContinue reading “Endurance October 25th, 27th, 29th”

Endurance October 18th, 20th, 22nd

Monday October 18th: Warm up:2:00 bike + 20 jumping lunges + 20 slam balls 1 . For time:50 cal row3 rounds of:8 burpee box jump overs8 wall balls8 sit ups35 cal row2 rounds of:10 burpee box jump overs10 wall balls10 sit ups20 cal row1 round of:15 burpee box jump overs15 wall balls15 sit ups 2Continue reading “Endurance October 18th, 20th, 22nd”

Endurance October 11th, 13th, 15th

Monday October 11th: Warm up:2:00 bike + 20 jumping squats + 20 kettlebell swings 1 . For time:Buy in: 400 m run4 rounds8 D ball over the shoulder500 m row8 burpee box jump oversBuy out: 400 m run 2 . AMRAP 12:00400 m row15 kettlebell swings15 sit ups 3 . EMOM x 10Odd – :30-:45Continue reading “Endurance October 11th, 13th, 15th”