Category

Cypress Endurance

Wednesday, July 23 Endurance WOD (5 PM, 6 PM)

A. Warmup: 4 rounds of 100 m. forward, 100 m. backward; followed by Lunge Matrix B. Plyo July Week 3: 5 rounds of the following four exercises: 1. Run 200 m., 20 box step-ups; 2. Run 200 m., 20 plyo step-ups (scale to split squat jumps or seesaw lunges); 3. Run 200 m., 20 lateral box
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CFCY E-WOD Saturday 7/19/2014 @ 8AM Sharp

Please be on time and come hydrated. This WOD is designed to increase the athletes comfort with extended duration efforts while at the same time allowing them the variety they desire.   For Time 60 Double Unders (180 Singles) Run 1600 M 50 Flutter Kicks (2 Count) Run 800 M 40 KBS
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Wednesday, July 16 Endurance WOD (5 PM, 6 PM)

A. “Plyo July Week 2″: Med ball chest push, Med ball power drop (each 2 x 2 min. with partner); Med ball wave squat (20 reps); Depth jump (10 reps, with extended rest) B. 20 min. AMRAP: run 200 m., 3 burpee broad-jumps
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Wednesday, July 9, Endurance WOD (5 PM, 6 PM)

A. EMOM for 16 minutes: jump rope 1 min. in odd minutes; run backward 100 m. in minutes 2, 6, 10 & 14; sprint forward 100 m. in minutes 4, 8, 12, 16 B. “Plyo July-o Week 1″: plyometrics exercises, some still to be determined, but definitely including line-hops tabata (
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CFCY Endurance Training Saturday 6/28/2014 @ 8:30AM

“Amaziballs” Teams of 2 (or 3 depending on # of people)  will race to collect the most wall balls.  Balls will be placed at the 200, 300 and 400 M markers, with the heaviest balls at the 200M, and the lighter balls at the 300M and 400M markers. 1 person retrieving balls  a
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Wednesday, June 25, Endurance WOD (5 PM, 6 PM)

A. Death by 10 meters: two cones are spaced 10 m. apart; complete 1 trip across the cones in the first minute, 2 trips in the second minute, … , until you cannot complete N trips in the Nth minute. B. Lactate Shuttle: Run or row 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on. 
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Wednesday, June 18, Endurance WODs (5 PM, 6 PM)

Boxing WOD: A. Warmup: 10 min. jump rope (that’s old school!) B. Get ready to rumble: 10 rounds of 3:00 each with 1:00 rest interval. Five stations, which you’ll “visit” twice: Station 1. Shadow boxing; Station 2. AMRAP: 10 jab-cross combinations with dumbells
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CFCY Endurance Training Saturday 6/14/2014 @ 8AM

“CARSE” 21-18-15-12-9-6-3 Squat Clean(95/65) Double Unders Deadlifts (185/130) Box Jumps (24/20) Each Round begins with a 50 M bear crawl ***BRING GLOVES-300M worth of Bear Crawl***  
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Wednesday, June 11, Endurance WOD (5 PM, 6 PM)

A. Warmup: 4 rounds of 100 m. forward, 100 m. backward B. Broad Jumps EMOM: 9-rounds, 9-8-7-6-5-4-3-2-1, for total distance C. One Minute Hell: 11 sprints of 1:00 each with descending rest intervals (1:00, :50, …, :10) followed by ascending rest intervals (:10, :20, …, 1:0
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Wednesday, June 4, Endurance WODs (5 PM, 6 PM)

Split Helton 6 rounds: Run 400 meters 15 dumbbell squat cleans (50/30) 15 Burpees U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, FL, was killed September 8th, 2009, while on a
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