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