Category: Endurance

Warm-up Partner up: bike and wall sit Accumulate 50 cal on the bike Switch every 5 cals While one partner bikes, other holds wall sit Lift Overhead squat and Snatch A- oh squat 3 x 4 add gradual weight B- snatch 2×2 light weight 5x 1 add weight each round Metcon 10 amrap 10 overhead […]

Warm-up 10 inchworms 20 high knees 30 butt kicks 40 sec plank hold 50 jumping jacks Metcon 22 AMRAP 10 split squat 50 m farmer carry 10 high pulls 50 m waiter carry 50 kb swings 50 m plate pull

Warm up 10 squats 10 single leg kickback 10 calf raises :30 high knees 10 side lunges 10 split squats 10 walking lunge :30 butt kickers Workout Tabata Style! 2 min Hamstring pull up :30 rest 2 min Roving push up :30 rest 2 min squat jump to target :30 rest 2 min High pull […]

Warm-up 7 Amrap 10 inchworms 20 side lunges 10 squats 20 high knees 10 back lunges 20 butt kicks Work-Out 7 Amrap 7  strict press 7 back lunge L+R=1 7 bent over fly Rest 1 min 7 Amrap 7 Push up 7 skaters L+R=1 7 box dip Rest 1 min 7 Amrap 7 bicep curls […]

Warm up 10 EMOM 1 burpee 2 squats 3 tuck jumps 4 sit ups 5 snake ups Work-Out 20 AMRAP- dumbbells 10 high pulls 10  deadlift 50 foot bear crawl 10 press 10 front squat 50 foot low shuffle 10 shoulder raises 10 skaters 50 ft broad jump