Endurance Cycle Week Five
We have longer workouts on Mondays, Wednesdays, and Fridays through 5/29.
30-Minute Monday
30:00 AMRAP of:
10 Burpees
10 Push Press (75/55)
10 Sit-ups
25 Double Unders
*Every 5:00, 400 Meter Run
*Workout starts with run
10 Burpees
10 Push Press (75/55)
10 Sit-ups
25 Double Unders
*Every 5:00, 400 Meter Run
*Workout starts with run
Level 2: (45/35), 30s double under practice
Level 1: (35/15), Box Burpees, Single Unders/15 speed steps, Box Mountain Climbers, 200 meter run/walk
35-Minute Friday
35-minute AMRAP:
400 Meter Run
10 Power Cleans (95/65)
20 Box Step-ups (24/20)
10 Push-ups
400 Meter Run
10 Power Cleans (95/65)
20 Box Step-ups (24/20)
10 Push-ups
Level 2: (75/55), Banded Push-ups, (20/16″)
Level 1: 200 meter run/walk, 15 KBS (25/15), (12/8), box/bar push-ups.
Run, Burp, Jump on Repeat
10 Rounds, Every 3 minutes:
200m Run
10 Burpees
5 Box Jumps (24/20)
*Rest remainder of 3:00
200m Run
10 Burpees
5 Box Jumps (24/20)
*Rest remainder of 3:00
Level 2: (20/16)
Level 1: 100 Meter Run/Walk, 8 Box Burpees, (8″/45lb plate)
PM Storm Workout
10 Rounds, Every 3 minutes:
Even Rounds: 250/200 Row
Odd Rounds: 50 Double Unders
10 Burpees
5 Box Jumps (24/20)
*Rest remainder of 3:00
Even Rounds: 250/200 Row
Odd Rounds: 50 Double Unders
10 Burpees
5 Box Jumps (24/20)
*Rest remainder of 3:00
Level 2: (20/16), 1 minute of DU practice
Level 1: 100 Meter Run/Walk, 8 Box Burpees, (8″/45lb plate), single unders/25 plate speed steps
Deadlift 3×3
Deadlift for load:
2×3 reps @ 65%
2×3 reps @ 70%
2×3 reps @ 75%
2×3 reps @ 65%
2×3 reps @ 70%
2×3 reps @ 75%
Fran The Hard Way
21 Thrusters (95/65)
21 Pull-ups
15 Thrusters
15 Chest-to-Bar Pull-ups
9 Thrusters
9 Bar Muscle-ups
21 Pull-ups
15 Thrusters
15 Chest-to-Bar Pull-ups
9 Thrusters
9 Bar Muscle-ups
Level 2: Jumping pull-ups, then banded pull-ups
Level 1: Ring rows, banded pull-ups, jumping pull-ups
Endurance Cycle Week Four
We have longer workouts on Mondays, Wednesdays, and Fridays through 5/29.
A Long Monday Chipper
2k Row
50 Alternating Single-Arm Dumbbell Clean and Jerks (50/35)
100 Sit-ups
50 Push-ups
150 Air Squats
50 Alternating Dumbbell Snatch
1 Mile Run
50 Alternating Single-Arm Dumbbell Clean and Jerks (50/35)
100 Sit-ups
50 Push-ups
150 Air Squats
50 Alternating Dumbbell Snatch
1 Mile Run
Level 2: (30/30), Banded Push-ups
Level 1: 1600 meter row, Flutter Kicks (L+R=2), Box/Bar Push-ups, 75 Air Squats, KBS for C&J and snatch (25/15)
What Happens If I’m Not Fast Enough?!
30-minute EMOM Rotating Through:
Minute 1: 200 Meter Run
Minute 2: 7 Handstand Push-ups
Minute 3: 8 Box Jumps (24/20)
* Rest the remainder of each minute
* If 200-meter run takes longer than 60s, this eats into your HSPU time.
Minute 1: 200 Meter Run
Minute 2: 7 Handstand Push-ups
Minute 3: 8 Box Jumps (24/20)
* Rest the remainder of each minute
* If 200-meter run takes longer than 60s, this eats into your HSPU time.
Level 2: Challenging pike push-ups (as vertical as possible), (20/16)
Level 1: 100-meter run/walk, seated dumbbell press (20/10), (8″/45lb plate)