Category: Endurance

Warm-up PARTNER UP!! Rolling 100’s- 5 rounds each- row to 100, every meter over and under=burpees Metcon (AMRAP – Rounds and Reps) 7 AMRAP- “The Ball” 7 wall balls 7 ball sit ups 7 OH ball lunges 1 min rest 7 AMRAP- “The Bell” 7 KB swings 7 goblet squats 7 russian twist 1 min […]

Warm-up 9 AMRAP 9 inchworms 100 m run 9 jumping jacks 9 squat jumps Metcon (AMRAP – Rounds and Reps) 9 AMRAP- barbell 9 cal row 9 push press 9 bent over row 9 chest press (on floor) 1 min rest 9 AMRAP- dumbbell 9 jumping lunges (L+R=1) 9 front squat 9 weighted left lateral […]

Warm-up Bike vs plank 5 cal on bike, while partner holds plank x4 Metcon (AMRAP – Reps) Run 200 m in :90, then 1 min KB deadlift 1 min box jumps 1 min DB thruster 1 min plank thrust 1 min pull ups 1 min rest X 4

Warm-up 20 knee hugs 20 frankensteins 20 scales 20 lunges Then, 5 AMRAP 10 squat jumps 10 lateral hops 10 back and forth hops 10 tuck jumps Metcon (AMRAP – Reps) TABATA 2 min elevated box push up :30 rest 2 min row :30 rest 2 min Sumo deadlift high pull :30 rest 2 min […]

Warm-up 20 knee hugs 20 frankensteins 20 scales 20 lunges Then, 5 AMRAP 10 squat jumps 10 lateral hops 10 back and forth hops 10 tuck jumps Metcon (AMRAP – Reps) TABATA 2 min elevated box push up :30 rest 2 min row :30 rest 2 min Sumo deadlift high pull :30 rest 2 min […]

Warm-up 5 AMRAP 20 jumping jacks :20 plank hold 20 squats :20 plank hold 20 calf raises 20 plank hold Metcon (AMRAP – Reps) 5 Rounds 10 burpees 15 deadlifts 4 rounds 10 push ups 15 jump ropes 3 rounds 10 knee raises 15 kettlebell swings 2 rounds 10 thrusters 15 wipers 1 rounds 400 […]

Warm-up 8 AMRAP :40 lunges :20 rest :40 sit ups :20 rest :40 squat jumps :20 rest :40 spidermans :20 rest Metcon (AMRAP – Reps) 10-1, then up again for 22 AMRAP Calorie on row KB high pull Box jumps KB goblet lunges

Metcon (AMRAP – Rounds and Reps) 26 AMRAP 400 meter row 10 bicep curls 50 ft. plank walk 10 goblet squats 50 ft lunge walk 10 bent over row

Warm-up 10 AMRAP 5 cal bike sprint 10 mt climbers 15 squats 20 plank thrust 50 ft. jog Metcon (AMRAP – Reps) 1 min KB pulls 1 min Plate on and offs 1 min wide biceps 1 min weighted side lunges 1 min tricep extension 1 min rest X 4

RowVember starts Wed. 11.8.17 Weekly Ca$h prizes & chance to win new concept2 rower! Register Here Warm-up 10 AMRAP 5 cal bike sprint 10 mt climbers 15 squats 20 plank thrust 50 ft. jog Metcon (AMRAP – Rounds and Reps) 1 min KB pulls 1 min Plate on and offs 1 min wide biceps 1 […]