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!