ENDURANCE-Hall 4 Mo,22.April PARTNER WOD 5 ROUNDS – 700m Run ( both ) – 200m SandBag/Dball Carry(split and carry as you wish) – 20 Sandbag / D ball Over the Shoulder Clean 2 MIN REST Wed.24.April ‘CHRIS KYLE” 3 ROUNDS: – 40 KB Swings @24/16kg…
WODs – LOCATION-HALL 6 Monday: EMOM x 9 MINUTES MIN 1 – 6-8 Front Rack Alt. Lunges* MIN 2 – :45 Rope Climb Practice MIN 3 – :45 EZ Bike *Start Light and end at or slightly past workout weight. WORKOUT 4 ROUNDS FOR TIME…
ENDURANCE-Hall 4 Mo,15.April WOD: 4 ROUNDS – 700m Run – 20 Sit Ups – 30/22 cal Echo Bike or Row – 20 Hand Release Push Ups Wed.17.April WOD: 28 min AMRAP – 25/20 Kcal Row – 25 Burpees to Target (Pull Up Bar) – 25…
WODs – LOCATION-HALL 6 Monday: EMOM x 5 MINUTES* 1 Chest to Bar + 2 Toes to Bar *Complex is meant to be completed unbroken. WORKOUT AMRAP x 15 MINUTES 15 Toes to Bar 15/12 Cal Bike 10 Chest to Bar 10 Shoulder to Overhead…
ENDURANCE-Hall 4 Mo 8.April “Nicki” For Time 15-10-5-10-15 calorie Ski or row 15-10-5-10-15 Burpees 400 meter Run *Better runners can do 700meter Wed.10.April For Time 5 Rounds of: 25 calorie Cardio machine coaches choice Rest 1 minute after each 25 cal Then, five 3-minute AMRAPs…
WODs – LOCATION-HALL 6 Monday: EVERY 1:30 x 6 SETS 1 Snatch Deadlift + 2 Hang Snatches* + 1 Snatch* *Option for Power or Squat. Start Light and end Mod-Heavy. WORKOUT FOR TIME 27-21-15-9 Cal Row* Hang Squat Snatches (95/65) *Alt. Cals… 22-16-12-6 (Score is…
ENDURANCE-Hall 4 1 april closed 2e paasdag Wed.03-April Endurance Amrap: 36 Min 100 Burpess 700 meter run 50 burpees 400 meter run 25 burpees 200 meter run 15 burpees LITE – Hall 4 Tuesday: 3×10 Front Squat* *Build to a Moderate+ weight and stay…
WODs – LOCATION-HALL 6 Monday: ON AN 8:00 RUNNING CLOCK… Practice Rope Climbs or Strict Pull-Ups WORKOUT EMOM x 25 MINUTES MIN 1 – :50 Max No Push-Up Renegade Row (50/35)* MIN 2 – :50 Shuttle Run** MIN 3 – :50 Max Rope Climbs MIN…
ENDURANCE-Hall 4 25-03-24 Endurance WOD: TEAMS of 3: COMPLETE FOR TIME – 2.5km Ski Erg – 4.0km Bike Erg – 180 cal Echo Bike or rower 27-03-24 Endurance 35 min Amrap 20 Kb deadlifts 20/16 kg 15/12 cal Row or Bike 20 wall balls 6/4…
WODs – LOCATION-HALL 6 Monday: 5-5-5-5 Double Overhand Deadlift* *Start Moderate and Build past Workout Weight. “CATCHING SOME EARHART” 4 SETS AMRAP x 3 MINUTES* 4-6-8-and so on… Box Jump Overs (24/20) 1-2-3-and so on… Deadlifts (225/155) -Rest 1:30 b/t Sets- *Start from the beginning…
ENDURANCE-Hall 4 18-03-24 Endurance 3 ROUNDS on each machine for max reps In 3 min window x 3: – 500/400m SKI ERG – remaining time max rep Push Ups REST 2 min In 3 min window x 3: – 800m BIKE ERG – remaining time…
WODs – LOCATION-HALL 6 Monday: EXTENDED WARM-UP EMOM x 8 MINUTES MIN 1 – 1 Rope Climb or 3 Strict Knees to Elbow MIN 2 – 10 Alt. Back Rack Lunges* WORKOUT AMRAP x 16 MINUTES 2 Rope Climbs 12 Back Rack Lunges (115/75) 18…
