Endurance 100622

By |2022-10-04T18:35:37+00:00October 4th, 2022|Endurance|

Warm-Up: 3 minutes jump rope practice work on Double-unders then 2 x 10/10 Single arm Kettlebell Deadlift 12 walking lunge steps 6 push-ups Workout: 40 minute Ladder 10-20-30-40-50-60.... Sit ups Air Squats L3-squat w object Burpees -after 40 minutes rest 5 minutes- 1 minute Run 1 minute walk until you accumulate 2 miles     Recovery: Shoulders and Spine

Endurance 100222

By |2022-09-28T17:33:46+00:00September 30th, 2022|Endurance|

Warm-up: 800 Meter jog 5:00 of any needed tissue work. Workout:AMRAP 30 MIN EMOM min 1 15-20 cal bike min 2 10-15 burpees min 3 rest Recovery: Hips and Hamstrings

Endurance 100122

By |2022-09-27T14:28:03+00:00September 29th, 2022|Endurance|

Rest/Recover day   Take 60 Minutes and do a moderate activity like yoga, hike, bike ride, etc.   Recovery: Low Back, Hips and Hamstrings

Endurance 093022

By |2022-09-27T14:26:34+00:00September 28th, 2022|Endurance|

Warm-up: 2 Sets 20 Yard “A” Skip 20 Yard Butt Kicks 10 Yard Carioca each direction 20 Yard High Knees  10 Inch Worm Push-ups 5 PVC Figure 8’s each direction Workout: Every 8 mins for 40 mins 400 m run 15 dumbbell thrusters 50/35 400 m run (should take about 4 mins to complete a [...]

Endurance 092922

By |2022-09-27T14:24:59+00:00September 27th, 2022|Endurance|

Warm-up: 3 Sets Arm Circles 30 seconds PVC pipe pass throughs 30 seconds knee push ups 10 reps 5-10 pull ups :60 Jump rope Workout: For Time 30-20-10 cal ski Pushups rest 5 mins then... 10-20-30 cal ski pushups Recovery: Low Back, Hips and Hamstrings

Endurance 092822

By |2022-09-21T16:55:50+00:00September 26th, 2022|Endurance|

Warm-up 2-3 sets 200 m jog 30 ft leg swing 30 ft lunge 30 ft inch worm Workout: For 30:00 5 rounds for times 20 cal bike 20 burpees rest 3 mins Recovery: Shoulders and Spine  

Endurance 092722

By |2022-09-21T16:55:28+00:00September 25th, 2022|Endurance|

Warm-up 10/10 Up and Over the Fence 20/20 PVC Side to Side Swing 20 PVC Good Mornings  20 PVC Overhead Squats 20 PVC Pass Throughs Workout: For 30:00 Min 1: 10-20 cal row Min 2: 8-15 Kettlebell swings Min 3: 30-60 Double-unders Repeat for 10 rounds (30 mins) Goal is to have 30-20 secs of [...]

Endurance 092622

By |2022-09-21T16:54:36+00:00September 24th, 2022|Endurance|

Warm-up: 3 Sets 10 Air squats with a 3 sec hold at bottom 10 Touch downs 10 Arm over/unders 50m Butt kicker  50m High knees  :60 Jump rope Workout: For Time 1 mile run 50 push ups 1200 m run 40 push ups 800 m run 30 push ups 400 m run 20 push ups [...]

Endurance 092522

By |2022-09-21T16:54:00+00:00September 23rd, 2022|Endurance|

Warm-up: 2 Sets 20 Yard “A” Skip 20 Yard Butt Kicks 10 Yard Carioca each direction 20 Yard High Knees  10 Inch Worm Push-ups 5 PVC Figure 8’s each direction Workout: AMRAP 4 sets, 6 min amrap 200 m row 200 m run amrap of burpees - Rest 1:1 - Recovery: Low Back, Hips and [...]

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