2011
Swim: 2000 meter swim ( CSS) 5x 100 m ( all out freestyle) 5x 50 m ( all out CSS) 2000 meter swim ( freestyle) Notes: as usual if you have fins use them!
Read More2011
6 mile run Then: ( take as much rest as needed) 10 rounds: 10 burpees 10 Jump Squats
Read More2011
Run 1 mile 50 pullups ( deadhang) 75 burpees 100 squats Run 1 mile 100 squats 75 burpees 50 pull ups( deadhang ) Run 1 mile
Read More2011
10 Rounds: 20 push ups 20 squats 200 m Swim ( your choice of stroke)
Read More2011
Run 3 miles 10,9,8,7….1: Burpees Pull Ups Situps Squats Run 3 miles Notes: No rest times for this workout, transition to the Bodyweight metcon from the run immediately and same goes for the last 3 miles
Read More2011
6 Rounds: 50 m bear crawl 20 dips 20 pull ups 20 squat jumps 800 meter run
Read More2011
Swimming intervals: WU: 200 m swim- any stroke 10x 100 m – any stroke / 10 sec rest 2x 500 m – as fast as possible CSS – 25 sec rest 10x100m – any stroke / 10 sec rest 5 x 50 ALL OUT SPRINTS- 10 sec rest ( use freestyle) Cool down – 200 […]
Read More2011
1 Mile Run 100 Burpees 1 Mile Run 100 Pull ups 1 Mile Run 100 Sit ups 1 Mile Run 100 4 – count mountain climbers
Read More2011
AMRAP 30 min: 10 pull ups 20 push ups 30 squats Then: 3 mile run or 1 mile swim
Read More2011
Deck Of Cards(2 time through) : Spades: Hand Release Push ups Diamonds: 2 Count Jump Lunges Hearts:Burpees Clubs: Jump Squats Jokers: 800 Meter Run Notes: go through the deck twice. The number of reps are determined by the face value of the card, but Jacks = 10, Queens = 12, Kings= 13, Aces = 14.
Read More