Extreme – May 12-13, 2011

Dynamic Warm-up (DWU) XWOD: 4-6 x 1min Hill Repeats w/jog down recovery – Try to reach same point on every climb. Use weight or vest to scale up, but don’t sacrifice speed. Rain Option: Fast Step-ups or Jump Switch Lunges 4-6 Rounds of 60 sec all-out/2 min Walk around Recovery RSS:8 Reps AMRAP in 12 […]

Extreme – May 10-11, 2011

Dynamic Warm-up (DWU) XWOD: 2 or 3 x Stamina Intervals – 6 min fast /2 min rest – record distance on each interval. Go for same distance (or more) on every sprint. Rain Option: Rower- 2 or 3 x all-out for 6 min/ 3 min rest. RSS: 20, 16, 8 Reps of each exercise for […]

Extreme – May 6 & 7, 2011

Dynamic Warm-up (DWU) XWOD: 12 x Lactate Stackers– 30sec sprint (85%) / 60sec easy recovery jog back to start – Try to reach the same point on every sprint. Rain Option: 12 x 30sec all-out/60sec easy – Jump Rope or Rower. RSS: 4 Rounds (30sec each) – Count total reps Alt Surfer Squats Jump Switch […]

Extreme – May 3-4, 2011

Dynamic Warm-up (DWU) XWOD: 2 800 m Time Trials – on flat, straight course or loop (Record best time) Rain Option: Trade days with next XWOD or substitute on Rower. RSS: 2 rounds – hold for time (1 minute rest between attempts): Chest to Bar (on pull up bar) Wall Sit Front Plank Wall Handstand […]

Extreme – April 28-29, 2011

Dynamic Warm-up (DWU) XWOD: Timed Station Interval Circuit w/Agility – (Game Day!) Rain Option: Can be set up inside 45 sec on/15 sec off of each: Jump Rope Running Leaps Over Cones Speedy Bear Crawl Cone Lateral Slide Jump Over Cones Short Sprints Forward and Backwards between Cones Skater Hops between Cones Stretch Routine: Hold […]

Extreme – April 26-27, 2011

Dynamic Warm-up (DWU) XWOD: 2-Mile Ladder Run – Sprint 10 Steps, Jog/Walk 10 Steps, Sprint 20 Steps, Jog/Walk 20 Steps, etc. Increase by 10s to 100 Steps, and then go by 10s back down the ladder. Repeat. Rain Option: Alternate 30 sec of each for 20 min (20 rounds) of Fast Jump Rope and Rower […]

Extreme – April 21-22, 2011

Dynamic Warm-up (DWU) XWOD: 12 x 25sec Max Speed Sprints w/walk back recovery – record distance. Rain Option: Double Under Jump Rope, SL Hops, Mtn Climbers, Tuck Jumps, or Run in Place. 25 sec all-out effort/1 min rest recovery – Record total reps RSS: 1 min Hold – 1 min Rest – Repeat Wall Sit […]

Extreme – April 19-20, 2011

Dynamic Warm-up (DWU) XWOD: Metabolic Circuit – 3 or 4 Rounds – Alternate 2:00 run out & 2:00 run back (or 4:00 loop – approx 800m) w/RSS exercise set Rain Option: 4:00 Rower, Jump Rope, or Fast Walking Lunges between RSS sets RSS: 1 min per exercise/Round (4 min per round) Alt Jump Switch Lunges […]

Extreme – April 14-15, 2011

Dynamic Warm-up (DWU) XWOD: Short, Steep Hill Repeats w/jog down recovery – AMRAP in 12 min Use weight or vest to scale up, but don’t sacrifice speed. Rain Option: Fast Step-ups. 18 Rounds of 30 sec all-out/60 sec Walk Around Recovery. RSS: – 20, 16, 8 Reps for Time Front/Back Lunges R Front/Back Lunges L […]

Extreme – April 12-13, 2011

Dynamic Warm-up (DWU) XWOD: 3 or 4 x Stamina Intervals – 4 min fast /2 min easy jog – record total distance covered Go for same distance (or more) on every sprint. Rain Option: Rower – 3 or 4 x all-out for 4 min/ 2 min easy row @ No Excuses Gym RSS: 10 min […]