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Cypress Endurance

2.11.16 Endurance (6 PM)

The prison workout (a.k.a. Burpee Walk), for time: 20,19,18,…,3,2,1 burpees. 25m walk/jog between rounds.
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2.9.16 Endurance (6 PM)

Five-minute rounds for max reps at each station: From 0:00-2:00, prowler push then bent-over barbell row (135#/83#); From 2:00-3:00, 35-lb. dumbbell push jerks; From 3:00-5:00, box jumps (30″/24″). Rest three minutes between rounds. Repeat four times total. The heavier pro
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2.4.16 Endurance (6 PM)

AMRAP 3: 10 DB snatch (50/35), 5 Renegade Rows (30/20; each arm), 10 toes-to-bar. Rest 3 minutes, then: AMRAP 3: 10 half-burpees, 10 hollow-rocks, 5 bumper-plate halos (35/25; each direction). Rest 3 minutes. Repeat entire cycle three times, but in second cycle reduce to sets of 8, an
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2.2.16 Endurance (6 PM)

In teams of 2, two rounds for time of: 100 Wall Ball Shots (20/14), 50 American KBS (53/35), 50 Box Jump-Overs (24″/18″), 100 Ab-Mat Situps.
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1.28.16 Endurance (6 PM)

Every 5 minutes, for 25 minutes (five rounds) of: Run 600 m., 6 no-kip pull-ups (bands permitted), 20 Russian KBS (70/53), burpees for reps. Score is total number of burpees.
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1.26.16 Endurance (6 PM)

25-minute team AMRAP In teams of three, rotate through three stations. While partner A completes a complex of 8 deadlifts + 4 hang squat cleans + 2 push jerks, partner B ‘rests’ in a plank, and partner C ‘rests’ dead-hanging from a pullup bar or rings. (Partner
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CFCY Endurance Training Saturday 1/23/2016 7:30AM ***NEW LOCATION***

There is an Endurance Workout this Saturday, 1/23/2015 and it is at a different location. We will be meeting at the Coles Crossing Lap pool right across from Sampson Elementary. We are meeting at 7:30AM. The Workout is: 3 Rounds Part “A” of each round: 5 Min AMRAP 5 Keg Cl
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1.21.16 Endurance (6 PM)

AMRAP 20: 4 snatch-grip deadlifts + 4 hang power snatch, 25 m. sprint, 8 box jump-overs, 25 m. sprint. Rx for barbell is 115/73; choose a weight that challenges you yet allows you to perform dead-lifts and snatches unbroken.
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1.19.16 Endurance (6 PM)

EMOM 30, rotating through the following three exercises for 10 rounds: Minute 1. 15 slam-balls; Minute 2. 150 m. run carrying slam-ball; Minute 3. 15 Russian sit-ups. For the sit-ups, hold slam ball with vertical arms for as many rounds as you can. Rx for slam-balls is 20/15.
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1.14.16 Endurance (6 PM)

In teams of two, complete for time: 100 Ab-mat sit-ups, 400 Meter Run, 75 Power Snatch (75/55), 400 Meter Run, 100 Box Jump-overs (24″/20″), 400 Meter Run, 75 Power Snatch (75/55), 400 Meter Run, 100 Hand-release push-ups. Both athletes perform the run at the same time. Ot
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