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Cypress Endurance

9.29.16 Endurance (6 PM)

A. Wall-ball practice: EMOM 10: 13 wall-ball shots (20/14). Rest 5 minutes, then: B. Death-by-25′: 25-foot sprints, adding one sprint every minute. In first minute, one 25-foot sprint. In second minute, two 25-foot sprints down-and-back. And so on. When you cannot finish the set
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9.27.16 Endurance (6 PM)

A. Not for time: alternate 1,2,…,9 pullups, 9,8,…,1 6-count burpees. B. 15 minute run at conversational pace. C. Core work: EMOM 15 alternating three exercises: 20 med-ball or slam-ball situps, 20 flutter kicks (2-count), 4 plank lifts (10 second hold).
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9.22.16 Endurance (6 PM)

Complete as many rounds and reps as possible in 30 minutes of: 200 m. run, 15 American KBS (53/35), 10 heavy wall balls (30/20), 5 med-ball cleans.
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9.20.16 Endurance (6 PM)

A. Warmup (Not for time): 400 m. jog THEN 8 rounds of 4 toes-to-bar, 6 pullups, 8 pushups, 30-second plank. B. Core / Metcon (for time), 800 m. run; THEN 4 rounds of 10 floor wipers, 20 Russian twists using 15#/10# slam-ball, 30 flutter-kicks; THEN 400 m. run.
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9.13.16 Endurance (6 PM)

A. Warmup (Not for time): 5 rounds of 8 pullups, 16 DB snatch (8 each arm) at 50/35. B. Core I: EMOM 10, alternating between 20 windshield wipers (even minutes) and 30 Russian twists using 15#/10# slam-ball (odd minutes). C. Core II: 6 rounds of :40 plank, :20 rest (two cycles through
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9.8.16 Endurance (6 PM)

8 rounds, beginning every 4 minutes of: Run 400 m., max unbroken wall-ball shots (20/14). Score is total wall-ball shots. If the ball hits the floor or you pause for more than half a second, then begin rest immediately.
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9.6.16 Endurance (6 PM)

A. Warmup 1 (Not for time): 5 rounds of 10 pullups, 40 double-unders (sub 80 singles). B. Warmup 2 (E*2*MOM 10): 30 Russian KBS, 15 goblet squats (53/35). C. Core stabilization: 5 rounds of :40 plank, :20 rest; then: 200 m. DB waiter carry (30/20). D. Monostructural cardio: run 15 min
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CFCY Endurance Training Saturday 9/3/2016 8AM

100 Burpees for time Every 2 Minutes Push Prowler 45 Meters w/90# +prowler.
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9.1.16 Endurance (6 PM)

A. 12 rounds of 8 wall-ball shots, every :40. Rx 24#/20#. B. Run 200 m., 400 m. x 2, 600 m. x 2, 800 m. Target times :45, 1:45, 2:45, 3:45 respectively. Rest 2:15 after each interval.
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8.30.16 Endurance (6 PM)

A. 6 rounds of :30 double-unders, :30 rest. Then: B. Not for time: Alternate 12-11-10-9-8 pullups, 25-20-15-10-5 American KBS (53/35). Then: C. For time: 8 rounds of: run 200 m., 8 Burpee broad-jumps.
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