Endurance Class @ 8:30am!!!
Monthly Archives: June 2018
Saturday June 30, 2018
Class @ 9am!!!
Friday June 29, 2018
1) EMOM 8
Squat clean + Push press + 2 Thrusters
2) “Full Court Press”
For time:
800 Meter run
21 Power cleans (155/105)
400 Meter run
15 Power cleans
200 Meter run
9 Power cleans
*16 min time cap
Thursday June 28, 2018
1) Tabata, 8 Rounds, :20 on/:10 off of each movement:
-KB Swings (53/35)
-Sit-ups
2) “Whiskey Sour”
18-15-12-9-6-3
Toes to bar
Box jump
*12 min time cap
Wednesday June 27, 2018
Endurance Testing – Choose one
– 1.5 Mile Run
– 2k Row
*Over the next 4 weeks we will be programming endurance work two days per week. Today choose which you would like to work on more, running or rowing. Which ever one you pick today to test that will be the movement you continue to work on over the next several weeks then you will retest!
“Done Dirt Cheap”
AMRAP 5
10 Wall balls
10 Push-ups
3 Min rest
AMRAP 5
10 Single arm DB thrusters
10 Burpees
Tuesday June 26, 2018
1) EMOM 14
Min 1: Goat Movement (Pull Ups, Double Unders, HSPU’s, etc.)
Min 2: 10 Squat Jumps + 10 Hollow Rocks
2) “Flea Bath”
3 Rounds for time:
100 Double Unders
15 Chest to Bar Pull Ups
– Every 1 min : 5 Burpees
*9 min time cap
Monday June 25, 2018
1) Back Squat
5×10, @ 65%
2) “Mixed Emotions”
5 Rounds for time
10 SDHP (115/75)
200m Run
10 Push Press (115/75)
200m Row
*15 min time cap
Sunday June 24, 2018
Endurance Class @ 8:30am!!!
Saturday June 23, 2018
Class @ 9am!!!
Friday June 22, 2018
1) Squat Snatch
1 Rep Max
2) “Boston Kreme”
AMRAP 8
5 HSPU
5 Front rack lunge, each leg (115/75)