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Cypress Endurance

12.8.16 Endurance (6 PM)

AMRAP 30: Run 200 m., 15 box jumps (24″/20″), 15 wall-balls (20#/14#).
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12.6.16 Endurance (6 PM)

Warmup: 3 rounds of 10 V-ups, 5 six-count Burpees, 5 inchworms, 5 spiderman lunges (ea. leg). Core: AMRAP 10 of 2 floor wipers (two-count), 10 Russian twists (two-count), 10 slamball situps, 5 slamball strict press (each arm). Then immediately into: Cardio: AMRAP 20 of run 300 m., 10
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12.01.16 Endurance (6 PM)

OPT Repeatability Test 3 rounds, at 100% effort: Row 250m 10 Kettlebell Swings 70/53lbs 10 Burpees 10 Kettlebell Swings 70/53lbs 10 Burpees 10 Kettlebell Swings 70/53lbs Row 250m Rest 12 minutes between rounds.   “Simply the hardest workout I have ever done, and brilliant i
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11.29.16 Endurance (6 PM)

A. Six rounds, beginning every 5 minutes, of: run 400 m., 15 pushups, 10 pullups, 5 keg overhead lunges (each leg); B. 12-minute plank circuit: 3 rounds of left plank; front plank; right plank; hollow hold (:45 work, :15 rest).
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11.19.16 Endurance Saturday 7:30AM

2 Sets: 600m at moderate pace, no rest, 200m at 1-mile PR pace, 2min rest, 500m at moderate pace, no rest, 200m at 1-mile, 2min rest, 400m at moderate pace, no rest, 200m at 1-mile PR pace, 2min rest, 300m at moderate pace, no rest, 200m at 1-mile PR pace, 5min rest, Total: 5200m Work
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11.17.16 Endurance (6 PM)

A. Every 2 minutes, x 5 rounds: 200 m. sprint. B. Every minute, x 10 rounds: 3 renegade man-makers (35/25 DB) A. Every 2 minutes, x 5 rounds: 200 m. sprint. C. Every minute, x 10 rounds: 10 wall-ball shots (AHAP)
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11.15.16 Endurance (6 PM)

A. Not for time: Run 1 mile, followed by 50 Russian situps (holding 20/15 slam-ball). B. Every 5 minutes for 25 minutes (5 rounds): Run 400 m., 15 Russian KBS (70/53), 20 pushups. C. 3 rounds of left plank, front plank, right plank, for :45 each, separated by :15 rest.
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11.10.16 Endurance (6 PM)

6 rounds, beginning every 5 minutes, of: Row 250 m., 10 burpees over-the-rower, 15 KB SDHP, 20 American KBS (53/35), max double unders. Score is total double unders.
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11.8.16 Endurance (6 PM)

A. Pullups: 10-9-8-…-3-2-1. After each set of pull-ups, perform 5 pushups, 10 ab-mat situps, and 15 air-squats. B. Run 6 x 400 m., every 4 minutes, at 80% intensity, except 3rd and 5th at 90% intensity.
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11.3.16 Endurance (6 PM)

A. Warmup (not for time): Run 800 m., 20 hang squat cleans (45/33), 15 push press, 10 pullups, run 400 m., 10 hang squat cleans (95/63), 7 push press, 5 pullups. B. ‘Macho Man’: EMOM 20: 3 power cleans + 3 front squats + 3 push jerks (135/93)
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