Category Archives: Endurance

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”

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”

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”

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”

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  10Continue reading “Endurance September 6th, 8th, 10th”

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”

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”