Sorry… :(

Sorry, we no longer offer the Endurance class. 

ENDURANCE 08.20.15

imagesFP3TFBT2

Warm up:

2 rounds

200 m run

10 jumping air squats

perfects stretch wall to wall

___________________________

WOD: 

6 rounds for time:

15 cals Air Bike

200 m run 

1:30 rest

_______________________________

Mobility:

lacrosse ball on feet

couch stretch

ENDURANCE 081315

ENDURANCE 

Warm up:

2 rounds:

200 m jog

10 jumping air squats

30 sec handstand hold

______________

ENDURANCE WOD:

6 rounds:

25 cal Air Bike

25 wall balls 20/14

____________________________

Cool down: 

200 m walk and roll out glutes

ENDURANCE 081115

ENDURANCE

Warm up:

2 rounds:

100 m light row

200 m jog

200 m light row

________________________

ENDURANCE WOD:

5 k row for time

___________________

Cool down:

200 m walk then roll out your lats

ENDURANCE 080615

ENDURANCE

Warm Up:

2 rounds :

400 m run 

10 push ups

20 air squats

______________________

WOD:

4r4t:

250 m row

50 m sled push 65/45

150 m run 

_____________________

Cool down: 

200 m walk then roll out your glutes

ENDURANCE 080415

ENDURANCE

Warm up: 

500 m row

200 m jog

250 m row

200 m jog

___________________

Endurance WOD:

1 min ME Air Bike

2 min rest 

1 min ME Air Bike

2 min rest

30 sec  ME Air Bike 

1 min rest

30 sec ME Air Bike

1 min rest

30 sec ME Air Bike

_________________________

Cool down: 

200 m walk and roll out quads

Endurance – Week of 26 Jul 15

Workout #1 (Tuesday)

Warm Up and Mobility

  • Feet, IT Band, Hamstrings, Shoulders

Strength

  • 15 banded good mornings
  • 55% (x5) / 65% (x3) / 75% (x1+) of 1 RM Deadlift

WOD

  • 3R4T
  • 200m run
  • 15 wall balls 20/14
  • 200m run
  • 15 RKBS 70/53
  • 200m run
  • 15 slam balls 25/20

Mobility/Cool Down

  • Lats, Quads/Hamstrings, and Calves

Workout #2 (Thursday)

Warm Up and Mobility

  • Feet, Calves, Shins, Shoulders and Lats
  • Good Stretch!

Strength

  • Weighted Pullups
  • 3 sets of max effort weighted, strict pullups
  • 2 minutes of rest between sets
  • Try increasing in weight each set
  • Max effort means going until you can’t get your chin over the bar, not you thought you were too tired to do another one  :)
  • Scaled: Max effort strict pullups (no weight), max effort strict pullups with the least amount of bands (try using less bands or a smaller band each set)

WOD

  • Run/bike/row (your choice)
  • 1:15 ON, 45 OFF
  • 10 sets (Total of 20 mintues on a running clock)
  • The ON should be a SPRINT…each time give it your all, but don’t push so hard you can’t go for all 75 seconds.
  • During ‘OFF’ try to keep moving, so walk, easy pull, or slow biking

Mobility/Cool Down

  • Calves, Hamstrings, IT Band, and Stretch!

Endurance – Week of 19 Jul 15

Workout #1 (Tuesday)

Warm Up and Mobility

  • Feet, Calves, Hamstrings, Shoulders

Strength

  • 15 banded squats/leg
  • 75% (x5) / 85% (x3) / 95% (x1+) of 1 RM Front Squat

Jump Rope Drills!!!!!  Tabata Style  :)

WOD

  • 12 min EMOM
  • EVEN: 30 sec max double unders
  • ODD: 8 RKBS 70/53

Mobility/Cool Down

  • Calves, Calves, Calves, Calves…and anything else you need.

Workout #2 (Thursday)

Warm Up and Mobility

  • Feet, Calves, Quads, IT Band
  • Good Stretch

WOD

  • 1 mile Time Trail
  • Let’s see who’s getting faster!!!

Strength/Cool Down

  • 3×10 Floor Bench 45/35
  • 3×15 KBS (Light Weight – American)
  • FR Lunges 45/35

Mobility

  • Glutes, Quads, and Calves

Endurance – Week of 12 Jul 15

Workout #1 (Tuesday)

Warm Up and Mobility

  • Feet, Calves, Hamstrings, Glutes

Strength

  • 20 banded good mornings
  • 65% (x5) / 75% (x3) / 85% (x1+) of 1 RM Deadlift

WOD

  • Get a good stretch in of your obliques, IT bands, quads, and calves before starting run
  • 400m SPRINTS!! — with 60 rest in between
  • Complete a minimum of 6 rounds…  If you are feeling good, add on 2 more rounds.

Mobility/Cool Down

  • Calves, Quads, IT Bands

Workout #2 (Thursday)

Warm Up and Mobility

  • Calves, IT Band, Quads, Shoulders

WOD

  • 15 T2B
  • 15 DL 225/185
  • 400m run
  • 12 T2B
  • 12 DL
  • 400m run
  • 9 T2B
  • 9DL
  • 400m run

Strength

  • 4×12 FR Lunges 75/55

Mobility

  • Glutes, Lats, and Calves

Endurance – Week of 5 Jul 15

Workout #1 (Tuesday)

Warm Up and Mobility

  • Psoas, Quads, Glutes, and Shoulders

Strength

  • 15 banded squats/leg
  • 65%/75%/85% of 1 RM Front Squat

WOD

  • 16 minute EMOM
  • EVEN: Max calorie row
  • ODD: burpees

Mobility/Cool Down

  • Glutes, Hamstrings, Quads, and Lats

Workout #2 (Thursday)

Warm Up and Mobility

  • Psoas, IT Band, Calves, Shoulders

WOD

  • HELEN
  • 3R4T
  • 400m Run (OR 100 DU)
  • 21 KBS 53/35
  • 12 Pullups

Strength

  • 4×10 FR Box Step Ups 75/55

Mobility

  • Roll out!!!