RunFit – June 16-17, 2011

Dynamic Warm-up (DWU) RSS: RSS – BEFORE SPRINTS! 4 Rounds of 5 sec on, 30 sec rest – Work on Speed! Squat Thrust SL Hops for Distance on Right SL Hops for Distance on Left Tuck Jumps XWOD: 12 x 5sec Max Speed Sprints w/30sec Rest Rain Option: Double Under Jump Rope, SL Hops, Mtn […]

Extreme – June 14-15, 2011

Dynamic Warm-up (DWU) XWOD: Metabolic Circuit – 6 rounds for time: 400m alternate with 1 set of all RSS exercises Rain Option: Rower, Jump Rope or Fast Walking Lunges RSS: 8 Jump Switch Lunges (can be on step or box) 8 Single Leg (single arm) Dips on Step or Box 8 High Step ups on […]

Extreme – June 9-10, 2011

Dynamic Warm-up (DWU) XWOD: 10 30 second Hill Repeats, with 90 second walk/jog down recovery Use weight vest to scale up, but don’t sacrifice speed Rain Option: Fast Step ups RSS:10 rounds for time: 6 Dead Bugs 6 Reverse Plank Lifts w/ straight arms and bent knees 6 Roll Back Situps to stand/Schoop Push up […]

Extreme – June 7-8, 2011

Dynamic Warm-up (DWU) XWOD: 4 rounds: 5 minutes fast w/ 2 minute recovery (out and back with goal of same distance or more) Rain Option: Rower RSS:Increase Reps by 1, Every minute on the minute, for as long as you can: X Jump Burpee Stretch Routine: Hold each for 10+ seconds (about 5 min total) […]

Extreme – June 2-3, 2011

Dynamic Warm-up (DWU) XWOD: 6-12 200m Sprints for Time w/ walk back recover (or 2 min recovery) Rain Option: Rower, Jump Rope, SL Hops, Mtn Climbrs, Tuck Jumps or Run in place RSS:3 rounds of Tabata (20/10) of each SL Donkey Kick or HS (right) SL Donkey Kick or HS (left) SL Squat/Hop (right) SL […]

Extreme – May 31-June 1, 2011

Dynamic Warm-up (DWU) XWOD: 1 mile Time Trial Rain Option: 1 mile Time Trial on rower. RSS:6 rounds for total rep count (30 seconds each exercise) Alternating Surfer Squats Alternating Push ups with Rotation Superman Stretch Routine: Hold each for 10+ seconds (about 5 min total) Tuesday @ 8:30 am @ Town Center Park Wednesday […]

Extreme – May 26-27, 2011

Dynamic Warm-up (DWU) XWOD: Timed Station Interval Circuit w/Agility – (Game Day!) 3-4 Rounds of 45sec/station – Rest 1-2 min between rounds Rain Option: Can be set up inside. 1-Foot Jump Rope SL Burpees Speedy Bear Crawl Cone Lateral Slide Kick to Handstand Get-up Sprints – Start each sprint lying on back Skater Hops between […]

Extreme – May 24-25, 2011

Dynamic Warm-up (DWU) XWOD: 20 min Speed Play Run – At the top of every minute, do an all-out sprint for 20steps. Run at an easy pace for the remainder of the minute Rain Option: Do 20 minutes of 20 reps of Fast Jump Rope. Jog around the gym or row for the remainder of […]

Extreme – May 19-20, 2011

Dynamic Warm-up (DWU) XWOD: 2 sets of 8 x Tabata Sprints – 20sec sprint/10 sec turn around and rest- go for same distance on every sprint (rest 3 min between sets.) Rain Option: Double Under Jump Rope, SL Hops, Mtn Climbers, Tuck Jumps, or Run in Place 20 sec all-out effort/10 sec rest recovery – […]

Extreme – May 17-18, 2011

Dynamic Warm-up (DWU) XWOD: Metabolic Circuit – 6 -10 Rounds – Alternate 40sec run out easy & 40sec sprint back (or 1:20 loop – approximately 300m) w/RSS exercise set. Rain Option: 1:20 Rower, Jump Rope, or Fast Walking Lunges between RSS sets RSS:40sec per exercise V-Sits or Knees to Elbows on Bar Squat Thrusts Alt […]