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Simulated Long Run – Sunday Endurance Circuits

Sunday, May 15, 2016

Part A.
16 min AMRAP
200 Meter run
4 Deadlift 75/55
4 hang clean 75/55
4 Overhead Walking lunges with Barbell 75/55
Increase by 2 reps each round.

Rest 5 mins –

Part B. 3 Rounds for time (scaled to 2 rounds)
800 Meter Run
45 sec rest
400 meter row
90 sec rest

Maintain pace on each round and distance.

Sunday, May 1, 2016

Part A:
800 meter Run for time

Part B:
3 rounds (12 min per round split into two segments):
6 min AMRAP
200 meter row Buy-in
The AMRAP for the remainder of the 6 min.
On Round 1 :
– 10 Push Ups
– 10 OH Four Count Flutter Kicks
On Round 2:
– 10 OHS Walking Lunges
– 5 Burpees
On Round 3:
– 10 Russian Swings
– 5 Box Jump Overs

Then 6 min to complete…
800 meter run

Sunday, April 17, 2016

Simulated Long Run is back for the 2016 spring/summer/fall seasons.

For time:

4 rounds

400 meter run

25 push ups

25 Kb Swings 55/35

25 squats

400 meter run

25 Bar bell Push Press 75/55

25 Ab mats

25 walking lunges

Sunday, May 31, 2015

4 sets of 10 min

Four stations, 10 Mins at each station. No rest between stations. Rest in order to move to the next station is built into the end of the previous station.

Station 1:
Run 1 mile for time
Rest remainder of the 10 mins

Station 2:
5 min AMRAP:
200 Meter Sprint + 7 Push Press 75/55
30 sec rest
Then…
3 min AMRAP:
10 KB swings (Russian) 70/55 + 5 burpees
Rest Remainder of the 10 mins.

Station 3:
Rowing – Max meters in 5 sets
5 sets of 1 min on, 1 min off

Station 4:
3 Rounds
Plank 1 min
Rest 30
1 min ab mats
Rest 30

 

Sunday, May 26, 2015

3 rounds:
12 min per round
800 meter run
200 meter row
40 Walking Lunge steps 25/15
Then…
Fill the remaining time with as many rounds as possible of:
10 push ups
15 Air Squats

3 min rest between rounds

 

Sunday, May 17. 2015

Athlete’s choice between:

For Time:
1000 Meter Row
100 Air Squats
50 KB Swings 55/35
400 Meter Run
Rest 1 min
800 meter row
80 ab mats
40 box jumps
800 meter run
rest 1 min
400 meter row
40 slam balls to over head
20 pull ups
1 mile run

OR

“Batman”
100 Front Squats for time Rx: body weight.
Start workout with 200 meter run. Every time you set the bar down complete 200 meter run. End on 100th squat. No run to finish.
Scaled: This is an aggressive workout. If your body weight is more than 60% of your 1RM then use your actual 60% of 1 RM

Sunday, May 10, 2015

Athlete’s Choice between:

WOD 1:
A. 18 Min EMOTM, Alternating between
– 45 sec max row for meters
– 45 sec cone to cone sprints (about 20 meters)

B. 20 Min AMRAP
*Increase by 2 reps each round
2 deadlift 95/65
2 Hang Power Cleans 95/65
2 Shoulder to overhead 95/65

20 meter walking overhead lunges (45/25)
200 meter row

OR…

WOD 2:
A. 3 Rounds for time
800 Meter Run
400 meter row
90 sec rest

B. “Nancy”
5 Rounds for Time of
400 meter Run
15 Overhead Squats 95/65

Sunday, May 3, 2015

“Murph Prep”
4 Rounds for time:
800 Meter Run
5 rounds of:
5 Pull Ups
10 Push Ups
15 Air Squats

Sunday, April 12, 2015

A. 2 x 800 meter run w/ 90 sec rest

Rest 2 min after second 800

B. 21 reps of
– Deadlifts 155/115
– Slam Balls 40/30
– Burpees

Rest 2 mins
* For parts C and D, at the start of each round, run a 200 meter

C. 18-15-12
-Hang Squat Cleans 135/95
– KB Swings 55/35

Rest 2 mins

D. 9-6-3
– Snatch (power) 115/85
– Burpee Box Jump overs 20″

Sunday, February 8, 2015

A. 22 Rounds on the 1:15, Alternating between:
– 250 meter row
– 6 length Cone to Cone Sprints (about 20 meters)

B. 10 Min AMRAP
10 Ground to Overhead (45/25)
20 Walking Lunges Overhead (45/25)
10 Burpees

Sunday, February 1, 2015

5 Rounds for Time
30 Lateral Box Jump Overs
24 Wall Balls 14/10
400 meter run
18 KB Swings 55/35
12 Slam Balls 40/30
6 Deadlifts 155/115

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