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Monday

WU: Swim 500m stroke of your choice. 10 rounds: 100m CSS, 20x Push ups, 30x air squats, bear crawl around pool.

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Courage

Complete 100x Pull ups, 100x Push ups, 100x Sit ups, 100x Squats, 800m walking lunge. Rest as needed then 4 mile timed run. If over 30 minutes, perform 100x jump squat penalty. Saturday – do a long run or ruck hike.  rest day Sunday

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Swimmer

WU: Swim 500m CSS. Then 5x 100m sprint Freestyle :45sec interval). Rest as needed then 10x 50m sprint freestyle (:30interval). Rest as needed then 15x 25m sprint freestyle (:15 interval). 500 m CSS.

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CWOD is Back!

Run 2 miles, (10 Rounds: 10x Burpee, 20x walking lunges, 30x 4-count flutter kicks), Run 2 miles Sorry for the gap gents (or ladies).  We are back on track with the wonderful CWODs.  Have fun! Train hard.  –Coach Divine  

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Oreo

Complete the following : 20 min AMRAP: 5 pull ups 10 burpees 15 squat jumps Then : 3 mile run @ moderate pace

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Seuss

Complete the following : WU: 200 m swim any stroke 500 m CSS * Rest 2 min 10 X 100 free ( 15 sec rest ) Rest 3 min 500 m CSS* Rest 2 min 10 X 100 m free ( 15 sec rest) Rest 3 min 500 m CSS* Notes : * for all […]

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Daniel Dean Bruce

Complete the following : 400 m walking lunge Then ( rest as long as needed) 10,9,8,7…..1: Burpees Toes to bar 4 count mountain climbers Pull ups Then : 5 mile run ( soft sand if you have access)

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