Warmup = 100 Jumping Jacks
For time:
1-mile run @ 3.0 incline
30 oblique twists (each side)
50 Reverse Crunches
100 double-unders
50 TRX Push Ups or Just 50 Push Ups
100 box jump overs, 24 inches
35-45 lb. kettle bell swings, 50 reps
Category Archives: Endurance
Burpees suck!
Workout of the Day
Burpees suck!
Repeat 5 times
Run 100m
30 burpees
Post your scores to the Whiteboard.
“Roney”
Workout of the Day
“Roney”
Four rounds for time of:
Run 200 meters
95 pound Thruster, 11 reps <how to do it here>
Run 200 meters
95 pound Push press, 11 reps <how to do it here>
Run 200 meters
135 pound Bench press, 11 reps <AP Rx to 45-65lbs>
Other WOD
4 Rounds for Time:
200 meter run
55 pound dead lift <how to deadlift properly>
10 back extensions
10 pushups
A “Quicky”
Workout of the Day
A “Quicky”
2 Rounds:
Run 400m
30 TRX Downward Dog
30 TRX left 2 right in plank
30 TRX Windshield wipers (every left side counts as 1)
Killers
Workout of the Day
5 Rounds:
Run 400m
12 Kettle Bell Swings (Rx – 75# Sumo dead)
12 Toes to elbows
12 Squat Clean Press – 95# (Rx for weight)
Row 500 meters
Bonus – Rope machine 1 minute, resistance 2 minutes
Workout of the Day
“Dobogai”
Seven rounds for time of:
8 Muscle-ups or 8 L Pull ups
22 yard Farmer carry, 50 pound dumbbells
Half Bears
Workout of the Day
Bear Complex
225#’s (rx)
2 reps every minute for 10 minutes
1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press
1 rep is all of these movements combined into 1 smooth movement.
Click picture to watch demo
Sunday, Sunday,la la
Workout of the Day
3 Rounds:
20 Ball Slams
30 Sit-Ups
20 Dumb bell swings 30lbs.
20 Burpees
20 Bicycles
400 Meter Run
Pure BS!!
Workout of the Day
50 Burpees
50 High Jumps (sub’d for box jumps)
50 Ball Slams
100 Jumping Jacks
50 Brazilian Ab Twists (50 each side)
100 Bodyweight Squats
50 Side kicks (50 each side)
100 Jumping lunges
50 Jumping Jacks
50 Squat jumps
300 Crunches
Run 200 meters
Make It Happen!
Workout of the Day
Make it Happen!
For time:
155 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24 inch box
15 Muscle-ups
40 pound dumbbell Push press / push jerk, 30 reps
30 Double-unders
135 pound Thruster, 15 reps (sub out for less weight)
30 Pull-ups
30 Burpees
300 feet Walking lunge with 45lb plate held overhead