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 time
50 cal row
40 DB snatches
300 m run
20 burpee box jump overs
10 d ball clean and press over bar

You go, I go x 4 rounds each
10 wall balls
10 ghdsu
6 cal echo sprint

Accessory
3x:30 copenhagen planks each side
3×15 v ups

Wednesday December 1st:

Warm up – 400 m row + 100’ side shuffle + 50’ broad jumps + 50’ spiderman crawl

AMRAP 10:00
10 devil presses
10 box jumps
10 cal row /200 m run

Rest 3:00

AMRAP 8:00
8 devil press
8 burpees
8 calorie echo bike /200 m run

Rest 2:00

AMRAP 6:00
600 m row
Max DB complex
Complex= 5 Deadlifts + 5 CJ + 5 squats

Accessory
3×15 ring rows
3×15 single leg glute bridge per leg

Friday December 3rd:

Warm up- 200’ farmers carry + 100’ A skips + 100’ B skips + 100’ walking lunges

6:00 AMRAP x 4 with 2:00 rest between
AMRAP 1- 10 kettlebell swings + 10 ab mat sit ups + 5 cal echo bike / 100 m run
AMRAP 2- 10 kb goblet squats + 5 burpees + 10 cal row / 200 m run
AMRAP 3- 400 m run + 20 kb box step overs + max cal row / 200 m run
AMRAP 4- 50’ walking lunge + 50’ sled drag + 8 cal bike / 200 m run
You go, I go x 5 rounds each
10 calorie ski
50’ sled drag heavy

Endurance November 22nd, 24th, 26th

Monday November 22nd:

Warm up – 100’ walking lunge + 100’ high skips + 100’ long skips + 10 cal row

20:00 AMRAP
30 cal row
100’ overhead plate walking lunge with plate
20 cal row
15 burpee + ground to overhead

Rest 5:00

Amount on rounds you got from last AMRAP, now for time.

Accessory:
20-16-12-8-4
Sit ups
DB bench

Wednesday November 24th:

Warm up – 500 m row + 100’ walking lunges + 20 kettlebell swings

10 rounds for time
4 burpees
6 wall balls
8 calorie row

3:00 on 2:00 off x 3
40 air squats
Max calorie echo bike

3 sets
1:00 plank
20 v ups

Friday November 26th:

Warm up – 300 m run + 10 cal bike + 10 no push up burpees

6:00 AMRAP x 5 rest 2:00 between sets
Amrap 1- 8 cal row + 6 burpee box jump overs
Amrap 2- 8 cal echo + 8 DB snatches
Amrap 3- 8 cal row + DB box step overs
Amrap 4- 8 cal echo + 20 air squats
Amrap 5- 1000 m row + max burpee box jump overs

Accessory
3×20 goblet squats
3×20 squat jumps
3×20 sit ups

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 amraps
10 calorie row
10 box jumps
Max D ball over the shoulder

2 rounds for time:
40 calorie row
300 m run
20 burpees
100 m run

3 sets
20 DB bench press
20 DB tricep extensions

Wednesday November 17th:


Warm up – 500 m row + 100’ walking lunges + 20 kettlebell swings

10 rounds for time:
6 burpee box jump overs
200 m row

Rest 5:00

5 rounds for time:
5 burpee box jump overs
150 m row

5 x 1:30 AMRAP rest 1:30 between
10 DB bench press
10 push ups
Max meters on rower

Friday November 19th:


Warm up – 300 m run + 20 cal bike + 10 no push up burpees

20:00 AMRAP
500 m row
20 single arm DB clean and jerk
10 goblet squats with same DB

Rest 5:00

10:00 AMRAP
250 m row
10 DB snatch
100’ Overhead DB single arm walking lunge

Rest 5:00

3:00 AMRAP
400 m row
Max burpees

Endurance November 8th, 10th, 12th

Monday November 8th


Warm up – 100’ walking lunge + 10 burpees + 20 box step ups

10 rounds
4 burpee box jump overs
6 DB box step overs (2 DBs)
8 cal row

7:00 AMRAP
10 cal row
5 devil presses

3 sets:
DB bench x 12
AB wheel x 12

Wednesday November 10th


Warm up – 600 m row + 20 glute bridges + 15 jump squats

20:00 AMRAP
500 m row
20 DB snatches
10 burpees

3 rounds for time:
300 m run
20 wall balls
10 calorie echo bike

2 sets:
15 DB strict press
25 walking lunges each leg (50 steps)

Friday November 12th


Warm up- 20 calorie bike + 10 inch worms

30:00 AMRAP
1000 m row
20 calorie echo bike
10 D ball over the shoulder
100’ sled drag

Rest 5:00

5:00 AMRAP
400 m run
Max burpee to d ball clean and press over bar

Endurance November 1st, 3rd, 5th

Monday


Warm up – 2 rounds
10 cal row
10 squat jumps
5 burpees

For time:
50 calorie row
400 m run
30 calorie bike
20 burpee box jump overs
10 heavy D ball over the shoulder

3:00 on 1:00 off x 3 sets
200 m run with medicine ball
Max reps of wall balls

3 sets
12 DB bench press
20 glute bridges

Wednesday


Warm up
100’ walking lunges
10 inch worms
10 no push up burpees

15:00 AMRAP
10 D ball clean to press over pull up bar
10 burpee to target (same pull up bar)
250 m row

Rest 5:00

15:00 AMRAP
20 DB snatch
15 box jumps
250 m row

3 sets
10-15 hanging knee raises
:30 each side planks

Friday


Warm up
1000 m row
100’ walking lunge
10 no push up burpees

10:00 AMRAP
300 m row
20 med ball step ups (10 each leg)
10 burpees

Rest 4:00

10:00 AMRAP
100’ overhead walking lunges with plate
15 ground to overhead with same plate
10 cal row

Rest 4:00

10:00 AMRAP
20 kettlebell swings
10 burpee box jump overs
8 calorie echo bike

Endurance October 25th, 27th, 29th

Monday October 25th:

Warm up – 100’ walking lunge + 10 burpees + 10 inch worms

1 . 3 rounds For time
25 cal row
20 kettlebell swings
200 m run
25 air squats

2 . 10:00 amrap
100’ sled drag
10 burpees
10 cal row

3 . 3 sets
15 each single leg Glute bridge
15 Db bench press

Wednesday October 27th:

Warm up
20 air squats + 20 cal row + 10 squats + 10 calorie row

1 . For time
24-18-12-6
Bike calories
D ball over shoulder
Box step overs / box jumps

2 . Every 3:00 x 5 (15:00)
10 cal row
10 wall ball
10 cal row
5 burpees

3 . 2 sets
20 v ups
20 push ups

Friday October 29th:

Warm up
2:00 row + 200 m run + 10 inch worms

1 . 15:00 amrap
100’ sled push
20 cal row
20 sit ups

Rest 5:00

12:00 amrap
100’ sled push
200 m run
10 burpee box jump overs

Rest 5:00

7:00 amrap
7 cal row
7 KB goblet squats
7 burpee to target

Endurance October 18th, 20th, 22nd

Monday October 18th:

Warm up:
2:00 bike + 20 jumping lunges + 20 slam balls

1 . For time:
50 cal row
3 rounds of:
8 burpee box jump overs
8 wall balls
8 sit ups
35 cal row
2 rounds of:
10 burpee box jump overs
10 wall balls
10 sit ups
20 cal row
1 round of:
15 burpee box jump overs
15 wall balls
15 sit ups

2 . 3 sets:
12-15 DB bench press
12-15 back raises on 45 degree hyper
:30-1:00 plank

Wednesday October 20th:

Warm up:
200 m run + 20 box step ups + 10 burpees + 10 v ups

1 . 12:00 AMRAP
100’ sled drag heavy
10 D Ball over the shoulder
250 m row

2 . For time:
40-30-20-10
Cal row
Medicine ball lunges
Run 200 m after each round

3 . 3 sets:
10 each leg Bulgarian split squats
12 DB incline bench press
12 v ups

Friday October 22nd:

Warm up:
100’ walking lunge + 10 burpees + 2:00 bike

1 . 20:00 AMRAP
20 cal row
20 kettlebell swings
20 slam balls

Rest 5:00

10:00 AMRAP
15 cal row
15 sit ups
15 d ball squats

Rest 5:00

400 m run for time.

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 run
4 rounds
8 D ball over the shoulder
500 m row
8 burpee box jump overs
Buy out: 400 m run

2 . AMRAP 12:00
400 m row
15 kettlebell swings
15 sit ups

3 . EMOM x 10
Odd – :30-:45 plank
Even – 10-15 DB bench press

Wednesday October 13th:

Warm up:
2:00 row + 100’ walking lunge + 100’ bear crawl

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

3 . 3:00 on 1:00 off x 3
300 m run
Max calorie row

4 .3 sets:
12 v ups
:30 side plank each
12 ab rollouts

Friday October 15th:

Warm up:
2:00 bike + 8 inch worms + 20 total box step ups

1 .10:00 AMRAP
500 m row
8 D ball over the shoulder
8 box jumps

Rest 4:00

10:00 AMRAP
400 m row
8 wall balls
8 box step overs with the medicine ball

Rest 4:00

10:00 AMRAP
200 m row
8 burpee box jump overs
12 DB bench press

Wednesday October 4th, 6th, 8th

Monday October 4th:

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

1 . Every 5:00 x 4 (20:00)

200 m run
250 m row
10 wall balls


2 . AMRAP x 12:00

7 cal row
7 burpee box jump overs
14 american kettlebell swings

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

Wednesday October 6th:

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

1 . 3 rounds
20 cal row
10 D ball over shoulder
20 air squats
200 m run

2 .3:00 on 1:00 off x 3
15 burpee box jump overs
Max calorie bike

3 .3 sets:
15 v ups
12 push ups
12 ring rows

Friday October 8th:

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

1 . 10:00 AMRAP
16 DB snatch
16 DB goblet squats
16 cal row

rest 4:00

10:00 AMRAP
7 calorie row
200 m run
14 sit ups

rest 4:00

For time: 21-15-9
Cal row
DB bench press

Endurance September 27th, 29th, October 1st

Monday September 27th:

Warm up: 200 m run + 10 inch worms + 20 air squats

1 . 4 rounds
15 cal row
10 box jumps
5 burpees

Rest 5:00

3 rounds
20 cal row
10 burpee box jump overs

Rest 5:00

3 rounds
15 DB bench press
300 m run

Wednesday September 29th:

Warm up: 3:00 row + 20 jump lunges + 200 m run

1 . 10 rounds
3 burpee box jump overs
6 wall balls
9 cal row

2 . AMRAP 10:00
200 m run
15 sit ups

3 . 3 sets
10 v ups
:30 plank
20 mountain climbers

Friday October 1st:

Warm up: 10 inch worms + 10 jump squats + 200 m run

1 . 10:00 amrap
10 cal row
10 burpees
200 m run

Rest 4:00

10:00 amrap
200 m run
10 cal bike
10 D ball over the shoulder

Rest 4:00

10:00 amrap
10 push-ups
10 cal row
10 ball slams