Wednesday October 4th, 6th, 8th

Monday October 4th: warm up3:00 bike + 20 jump squats + 10 burpees 1 . Every 5:00 x 4 (20:00) 200 m run250 m row10 wall balls 2 . AMRAP x 12:00 7 cal row7 burpee box jump overs14 american kettlebell swings 3 . 3 sets:12 DB bench press12 Ab wheel rollouts:30 plank Wednesday OctoberContinue reading “Wednesday October 4th, 6th, 8th”

Endurance September 27th, 29th, October 1st

Monday September 27th: Warm up: 200 m run + 10 inch worms + 20 air squats 1 . 4 rounds15 cal row10 box jumps5 burpees Rest 5:00 3 rounds20 cal row10 burpee box jump overs Rest 5:00 3 rounds15 DB bench press300 m run Wednesday September 29th: Warm up: 3:00 row + 20 jump lungesContinue reading “Endurance September 27th, 29th, October 1st”

Endurance September 20th, 22nd, 24th

Monday September 20th: warm up3:00 bike + 20 jump squats + 10 burpees 1 . 5 rounds 2:00 rest between15 calorie row15 box jumps200 m run 2 . AMRAP x 12:007 cal bike7 wall balls7 burpees 3 . 3 sets:12 DB bench press12 Ab wheel rollouts:30 plank Wednesday September 22nd: warm up3:00 row + 20Continue reading “Endurance September 20th, 22nd, 24th”

Endurance September 13th, 15th, 16th

Monday September 13th: warm up3:00 bike + 20 jump squats + 10 burpees 1 . Test500 m row400 m run30 calorie titan bike20 burpee box jump overs10 D ball over the shoulder 2 . 3:00 on 1:00 off x 415 calorie row15 sit ups (weighted if you want)max bike calories in remaining time Wednesday SeptemberContinue reading “Endurance September 13th, 15th, 16th”

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 rollContinue reading “Endurance August 30th, September 1st and 3rd”

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 SlamContinue reading “Endurance August 23rd, 25th, 27th”