Endurance 03-13-23
Tuesday
3/14: Galpin Trio @ CRCF
BIKE :30 MAX// :60 Recovery (1:2 work to rest ratio)
(5:00 FULL Breathing + Heart-rate RECOVERY)
ROW :30 MAX // :60 Recovery (1:2 work to rest ratio
(5:00 FULL RECOVERY)
SPRINT :30 MAX // :60 Recovery (1:2 work to rest ratio)
(5:00 FULL RECOVERY)
Endurance 02-27-23
Tuesday
BURST Training @Bridgewater HS Track
(15x) 100m Sprints + relaxed pace jog/walk 300m
Endurance 02-20-23
Tuesday
2/21: Cardio (For Time) @CRCF
1- Mile Run
100/80 cal. Bike (10:00 cap)
100 SU's/DU's
1-Mile Run
100 SU's/DU's
100/80 cal. Row (10:00 Cap)
1-Mile Run
Endurance 02-13-23
Tuesday
Task Oriented @ CRCF
6- Rounds for time...
800m Run
16 Burpees
24 Walking Lunges
320m Row
Endurance 02-06-23
Tuesday
Partner R&R- Take II
1600m Row // 1- Mile Run
1000m Row // 1000m Run
800m Row // 800m Run
600m Row // 600m Run
400m Row // 400m Run
22m Row // 200m Run
Endurance 01-30-23
Tuesday
45 AMRAP @CRCF
800m Run
40 Jumping Lunges
800m Row
30 Box Jumps
800m Bike
20 Burpees
Endurance 01-23-22
Tuesday
In the Zone Tabata
@Bridgewater High School Track
Warmup: +5:00 Relaxed Pace Jog
:30 Run (Zone 8/9) :15 Active Recovery Jog (Zone 2)
5:00 Relaxed Pace Jog + Stretch
Endurance 01-09-23
Tuesday
1/10: "RON(ish)STRONG"- PARTNER workout (for time) @ CRCF
3200m Row / 5 Burpees: BOTH partners, each time you switch the rower
3200m Bike / 10 Air Squats: BOTH partners, each time you switch the biker
400m x 8/12 (Jumping) Lunges: BOTH partners, each time you switch the runner
Endurance 01-03-23
Tuesday
TUESDAY 1/3: Post-Holiday R&R...
400m Run // 500m Row
600m Run // 800m Row
800m Run // 1000m Row
1000m Run // 1200m Row
1000m Run // 1200m Row
800m Run // 1000m Row
600m Run // 800m Row
400m Run // 500m Row
Endurance 12-19-22
Monday
12/19: 2nd Times a Charm... Challenging Partner Chipper
Teams of 2 (50:00 time cap)
10x200m SPRINTS
*Partners switch every 200m*
100 Box Jumps
*Partners switch every 10-Jumps*
2000m Row
*Partners switch every 200m*