Endurance Day!

Lactate shuttles:

:30seconds on/ :30 seconds off
:30 on / :25 off
:30 on / :20 off
:30 on / :15 off
:30 on / :10 off
:30 on / :5 off
:30 on / rest

2 rounds with at least 2 minutes rest between each.

11.6!

AMRAP in 7 minutes of:

3 thrusters (100/70#)
3 pullups
6 thrusters
6 pullups
9 thrusters
9 pullups
12 thrusters
12 pullups
...etc, etc...

Recovery Day!

"Squatting is everything"

Quartets!

:15 seconds on / :45 seconds off

Push press (95/65#)
box jumps 20"
Burpees

5 rounds

Complete as many reps as possible in 15 seconds, rest 45 seconds and move on to the next movement. Speed, speed, speed!

2 Rounds!

2 Rounds for time of:

400m Run
15 pullups
50 air squats
15 pullups

Fly through as quickly as possible.

Also, the infamous 5 minute squat test is coming soon!

Endurance Day!

Run: (100 + 200 + 400) x 3
OR
Row: (200 + 400 + 600) x 3

Rest intervals are (:30s, :60s, :90s)

For lowest total time
These are all out efforts

11.5!

Complete as many rounds as possible in 20 minutes of:

5 Power Cleans (140 / 100)
10 Toes-to-bar
15 Wall ball shots (20 / 14)

And remember.... eat for fuel. Don't eat because you're hungry, eat to fuel your day!

5 Rounds!

5 Rounds for time of:

100m Run
5 Deadlifts
100m Run
10 Dumbbell push press

Notice no maximum weights are suggested. Go as heavy as possible. Post weights and times.

EMOM interruption!

3 rounds for time of:

25 kettlebell swings (1.5 / 1 pood)
25 pushups
and every minute on the minute perform 10 situps.

So... at the top of each minute stop where you are, perform 10 situps, then resume your 3 round workout where you left off. Get through it as quickly as possible!

Endurance Day!



Weekly Results!
Click picture to enlarge


Tabata Protocol
20 seconds on / 10 seconds off
for 8 rounds

Row or Run

Run is done on the treadmill holding steady pace at 12% incline.

Record total distance on the row
Record speed on the run

Endurance Results!

11.4!

As many rounds and reps as possible in 10 minutes of:

60 bar-facing burpees
30 overhead squats (120/90#)
10 pullups

FGB altered!

1 minute at each station for max reps.

Overhead squat (75/45#)
kettlebell swings (1.5/1 pood)
Ring dips
Slam balls 30#
double unders
Rest

3 rounds for max reps

Walls Balls!

Complete as many rounds in 12 minutes as possible of:

200m Run
10 wall ball shots

OR

Team WOD:
In teams of two, complete as many wall ball shots as possible in 12 minutes.
One teammate runs 200m while the other completes wall balls. Switch. Repeat.

The snatch

Endurance Day!

Choose to row or run.

Row
4 x 500m sprints with 2 min. rest between each

Run
4 x 400m sprints with 2 min. rest between each

For lowest total time.

Weekly Results!
Click picture to enlarge

11.3!

Complete as many rounds as possible in 5 minutes of:

1 squat clean
1 push jerk

Men use 165#
Women 110# max weight

BW Bench!

For time:

1000m Row
Bodyweight bench press x 30

DU's!

As fast as possible complete
50 - 40 - 30 - 20 - 10 reps of:

Double Unders
Situps

If you don't have double unders yet, complete twice the number of singles.

Post WOD

Weekly Results!

28 Mar thru 1 Apr Results!
Click to enlarge

Endurance Day!

10 x :30s C2 row sprints
1:00 rest between each