Endurance

June 21, 2017

“Fortitude” EMOM30: Odd- 15 cal row Even- 15 burpees

June 19, 2017

30 mins to find: Max height box jump Max distance broad jump Bodyweight beep test -(EMOM for as long as possible: 6 burpees, 7 air squats, 8 sit ups) Part 2: 3x 500m row sprints -in teams of 2 or 3. Rest while teammates work.

June 16, 2017

E2MOM x 5: 200m run Rest 3 mins E2MOM X 5: 200m run (Shorten to 150 for anyone not getting :15- :30 rest) Cool down- 1k easy run

June 14, 2017

PART 1: E2MOM x 5: 400/350m row Rest 3 mins E2MOM X 5: 400/350m row Part 2: 5min AMRAP- Sled pushes as a team Then 5 min AMRAP- Yoke Carries as a team

June 12, 2017

Part1: 500m run (1 lap will do) 25 burpees 500m row 400m run 20 burpees 400m row 300m run (speed limit sign) 15 burpees 300m row 20 min cap should do… Part 2: Team relays – next person in Line can start as soon as first person gets off the bike Each person should complete…

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June 5, 2017

Part 1: In teams of 3- 2x (9x 100m sprint relay) Each person on the team completes 3 100m sprints 3:00 rest between sets Part 2: 2k row for time EMOM- death by DB hang squat cleans – every minute add +1 hang squat clean – your done when you either 1: complete the 2k…

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May 24, 2017

12 min cap for each 21-15-9 Ski cals Burpees 5 min rest 15-9-6 Bike cals 5-4-3 sled pushes 5 min rest 21-15-9 Row cals box jumps

May 22, 2017

WOD: Part 1: 10 min AMRAP as a team Max bike cals Rotate every :30 Part 2: “Rowing Annie” 500 m row 50 dubs 50 sit ups 400m row 40 dubs 40 sit ups 300m row 30 dubs 30 sit ups 200m row 20 dubs 20 sit ups 100m row 10 dubs 10 sit ups

May 17, 2017

WOD: running intervals ** focus on pace change- sprints are all out, 300m are still at a fast pace but change from your all out to about 85-90%** 6x 50m sprint :20 rest between each 3:00 rest 3x 300m sprint :45 rest between each 3:00 rest 6x 50m sprint :20 rest between each 3:00 rest…

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May 12, 2017

WOD: 2x 500m run 1:00 between 3:00 rest 5 x 100m sprints :30 rest between each 3:00 rest 2x 500m run 1:00 between