Tuesday, July 28, 2015

THIRTY THIRD BRO SESSION ANNOUNCEMENT

AND

ENDURANCE WOD #13



Bros and Bras:

  • 150 Cals on Rower
  • 50 Overhead Walking Lunges 95#/65#
  • 120 Cals on Rower
  • 40 Overhead Walking Lunges
  • 90 Cals on Rower
  • 30 Overhead Walking Lunges
  • 60 Cals on Rower
  • 20 Overhead Walking Lunges
  • 30 Cals on Rower
  • 10 Overhead Walking Lunges
WOD DATE AND TIME: SUNDAY AUGUST 2ND @ 1PM

Endurance:

  • 10 mile Tempo run @ 20-25seconds slower than 10K TT pace / mile

Thursday, July 16, 2015


THIRTY SECOND BRO SESSION ANNOUNCEMENT 

AND

ENDURANCE WOD #12






Bros and Bras:

AMRAP30:

  • 5 Ground to Overhead 135# / 95#
  • 10 Burpees
  • 500m on a rower

WOD DATE AND TIME: SUNDAY JULY 19TH @ 1PM


Endurance:

Run (SUN): 5K TT, Rest 10 minutes and then 8K @ 85% of 5K TT Pace


Tuesday, July 7, 2015

THIRTY FIRST BRO SESSION ANNOUNCEMENT

AND

ENDURANCE WOD #11




Bros and Bras:

  • 100 Bench Press (100/65#)
  • Run 800m
  • 75 Back Squat (100/65#)
  • Run 400m
  • 50 Deadlift (100/65#)
  • Run 200m
  • 25 Strict Press (100/65#)

WOD DATE AND TIME: SATURDAY JULY 11TH @ 1PM

Endurance:

2 mile TT, Rest 5min then 2 mile Tabata alternating :20/:10 until distance covered

Thursday, June 25, 2015


THIRTIETH BRO SESSION ANNOUNCEMENT 

AND

ENDURANCE WOD #10




Bros and Bras:

For Time
  • Row 2,000M 
  • 50 burpees 
  • 25 BB TGU’s (45#/35#) 
  • Run 800m 
  • 25 BB TGU’s (45#/35#) 
  • 50 Burpees 
  • Row 2,000M

WOD DATE AND TIME: SATURDAY JUNE 27TH @ 1PM

Endurance:

Run 90 minute tempo @ 80% of 10K TT (roughly 20-30 sec/mile slower)

Thursday, June 18, 2015


TWENTY NINTH BRO SESSION ANNOUNCEMENT 

AND

ENDURANCE WOD #9







Bros and Bras:


100 Double Under Buy In


21-15-9

  • Clean and Jerks (135#/85#)
  • Calories on the Rower

into


5 Rounds: of "Cindy" 
  • 5 Pull-ups
  • 10 Push-ups 
  • 15 Air squats

into


9-15-21

  • Power Snatches (115#/75#)
  • Calories on the Rower

into


3 Rounds: of "Cindy"


100 Double Under Cash Out

WOD DATE AND TIME: SATURDAY JUNE 20TH @ 1PM

Endurance:

Run 8 Mile TT

Thursday, June 11, 2015

TWENTY EIGHTH BRO SESSION ANNOUNCEMENT

AND 

ENDURANCE WOD #8



Bros and Bras:

30 Clean and Jerks (135#/85#)
Run 1200m
Row 1000m
50 Push-ups

Rest 1 minute

30 Power Snatches (115#/75#)
Run 1200m
Row 1000m
50 Push-ups

Rest 1 minute

30 Thrusters (95#/65#)
Run 1200m
Row 1000m
50 Push-ups

Rest 4 minutes

150 Wall Balls (20#/14#)

WOD DATE AND TIME: SATURDAY JUNE 13TH @ 1PM

Endurance:

Run 1 Mile TT

Rest 10 minutes

Run 60 minutes @ 20-30 seconds slower than 10K TTpace


Thursday, June 4, 2015

TWENTY SEVENTH BRO SESSION ANNOUNCEMENT

AND 

ENDURANCE WOD #7



Bros and Bras

AMRAP15:
  • 15 Wall Ball Shots
  • 5 Power Cleans 135#/95#
  • 3 Overhead Squats 135#/95#

AMRAP15:
  • 50 Double-unders
  • 15/12 Calories Rowing

AMRAP15:
  • 200m run
  • 5 Deadlifts 225/155
  • 3 Box Jumps 30"/24"

Rest 10 minutes between workouts





WOD DATE AND TIME: SUNDAY JUNE 7TH @ 1PM

Endurance:

Run 4 Mile TT