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Cypress Endurance

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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8.25.16 Endurance (6 PM)

A. Running ladder workout : run 200, 400, 600, 800, 600, 400, 200. Target times are :40 for 200, 1:40 for 400, 2:40 for 600, 3:40 for 800. Rest 2 minutes between intervals.. B. Wall ball shots: EMOM 7: 13 heavy wall-balls unbroken (24# / 20#).
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8.23.16 Endurance (6 PM)

A. Double-under tabata (8 rounds of :20 work, :10 rest); B. Russian KBS tabata (Rx = 70/53); C. Half ‘Barbara’: 5 rounds of 10 pullups, 15 pushups, 20 situps, 25 air squats; rest 90 seconds between rounds.
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CFCY Endurance Training 8/20/2016 @ 7:30AM

Back to School Blowout 2100 M Row 21 Thrusters 21 Pull Ups 2100 M Run   1500 M row 15 Thrusters 15 Pull Ups 1500 M Run   900 M Row 9 Thrusters 9 Pull Ups 900 M Run Rx’d 95/65 Guidance for this workout  Complete the Row/Run at 5K Row/Run pace.  Try to keep the cumulativ
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8.18.16 Endurance (6 PM)

A. 9 rounds, beginning every 50 seconds of 9 heavy wall-ball shots unbroken (24# to 10′ target/20# to 9′). Rest 5 minutes; dynamic stretching and mobilizing 5 minutes, then: B. 8 rounds, beginning every 4 minutes of run 400 m. (target 1:30 – 1:40).
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8.16.16 Endurance (6 PM)

A. EMOM 6: 25 double-unders, then perform singles for the remainder of the minute. B. With a partner, AMRAP 20 of: 4 chest-to-bar pullups, 8 DB thrusters (35/25), 8 burpees. Each partner completes all prescribed reps of one movement before both partners switch to the next movement.
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8.11.16 Endurance (6 PM)

A. 10 rounds, beginning every 30 seconds of 5 heavy wall-ball shots unbroken (24# to 10′ target/20# to 8′). Rest 5 minutes; dynamic stretching and mobilizing 5 minutes, then: B. 7 rounds, beginning every 4 minutes of Run 400 m. (target 1:30 – 1:40), then rest remaind
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8.9.16 Endurance (6 PM)

A. EMOM 5: 20 double-unders, then perform singles for the remainder of the minute. B. 4 sets of the following, with 3 minutes rest between sets: AMRAP 4 of: 8 burpees-over-the-bells, 9 Russian KBS (53/35), 20 double-unders, 16 DB snatch (45/30). When beginning second set, continue whe
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CFCY Endurance Training 8/6/2016 7:30AM

Part A Burden Run ( 2 X800) Part B 3 Rounds for Time 30 Wall Balls (20/14) 20 Power Snatches ( 75/55) 400 M Run
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8.4.16 Endurance (6 PM)

A. “Diet Karen”: 150 wall-balls for time (Rx: 14# / 10#). Rest 5 minutes; dynamic stretching and mobilizing 5 minutes, then: B. Six rounds, beginning every 4 minutes, of: Run 400 m. (target 1:30-1:40), rest.
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