Endurance 061021

By |2021-06-08T15:43:19+00:00June 8th, 2021|Endurance|

Warm-up: 3 sets at low effort 30 feet of the following butt-kicker jog walking leg swing high knees jog walking lunges lateral lunges Workout: For Time Every minute, on the minute, for 35 minutes (7 sets of each station): Minute 1: 45 Seconds of Bike @ 80% effort Minute 2: 60 seconds of Rowing @ 2000 [...]

Endurance 060921

By |2021-06-04T21:33:23+00:00June 7th, 2021|Endurance|

Warm-up: 3 sets at low effort Row 200m 10 leg swings per side 10 walking lunges 5 inch worms Workout: For Time Ten sets of: Row 500 meters @ 2000 meter PR pace -2 seconds. Rest 60 seconds" if you do not have a 2000m PR pace complete that today rest 10 mins and then complete [...]

Endurance 060821

By |2021-06-04T21:32:57+00:00June 6th, 2021|Endurance|

Warm-up:Jog for 2 Minutes Rest for 1 Minute Jog for 1 Minute Workout: For Time 15/10 Calorie Assault Bike 10 Air squats or goblet squats 15 Toes to Bar or sit ups Recovery: Shoulders and Spine

Endurance 060721

By |2021-06-04T21:32:02+00:00June 4th, 2021|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 060621

By |2021-06-04T21:31:16+00:00June 4th, 2021|Endurance|

Warm-Up: 2 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: 18 Minute Ladder  1,000 Meter row, with time left in 18:00 climb ladder increasing 2 Reps of each per round 20 Lunges 10 Burpee jump pull ups Recovery: [...]

Endurance 060521

By |2021-06-02T18:54:30+00:00June 3rd, 2021|Endurance|

Rest/Recover day   45:00-60:00 Swim or run at about 70% pace   Recovery: Low Back, Hips and Hamstrings

Endurance 060421

By |2021-06-02T18:53:15+00:00June 2nd, 2021|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 800 Meter run Right into: 100 Dumbbell or kettlebell thrusters (35/20) Every minute on the minute do 5 burpees  Recovery: Low Back, Hips and Hamstrings

Endurance 060321

By |2021-06-02T18:51:59+00:00June 2nd, 2021|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: 3:00 Max cal bike or row Right into: 3:00 As many rounds as possible (amrap) of: 6 Dumbbell snatches per arm (50/35) 12 Toes [...]

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