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…
ENDURANCE-Hall 4 11-03-24 Endurance FORM 0:00-10:00 COMPLETE – 50/35 cal Echo Bike – 35 Shoulder to Overhead @42/22kg FORM 10:00-20:00 COMPLETE – 50/35 cal Echo Bike – 30 Hang Power Cleans @42/22kg FORM 20:00-30:00 COMPLETE – 50/35 cal Echo Bike – 25 Ground to Overhead…
WODs – LOCATION-HALL 6 Monday: WORKOUT FOR TIME* 100 Front Squat (115/75) 150/125 Cal Row 300 Double Unders *Partition reps and movements in any order to complete all work. (Score is Time) KG BB: (52.5/35) Tuesday: STRENGTH EMOM x 6 MINUTES Choose one Gymnastic Option……
ENDURANCE-Hall 4 04-03-24 Endurance WOD: Buddy WOD A) 13 min AMRAP – 8/6 cal Ski Erg – 5 Double DB Power Snatch @2×15/10kg REST 3 min B) 13 min AMRAP – 8/6 cal Row – 5 DB Thrusters @2×15/10kg Rotate with buddy per full round.…
WODs – LOCATION-HALL 6 Monday: ON A 10:00 RUNNING CLOCK… Practice Ring, Box, or Bench Dips WORKOUT AMRAP x 16 MINUTES 25/20 Cal Row 20 Russian KB Swings (53/35) 15/12 Cal Row 10 Ring Dips (Score is Rounds + Reps) KG KB: (24/16) Tuesday: ON…
ENDURANCE-Hall 4 26.2.24 Endurance PARTNER WOD – 10 ROUNDS – 24 cal Row or Echo Bike – 24 Deadlifts 42/22kg – 24 Burpees – 24 Shoulder to Overhead 52/32 kg RX+ 52/42 kg 28:2.24 Endurance WOD: 30 min AMRAP – 300/250m Row – 20 KB…
WODs – LOCATION-HALL 6 Monday: STRENGTH EVERY 1:30 x 5 SETS* 1 Power Snatch + 2 Hang Snatch** *Start Light-Moderate and build to Mod-Heavy. **Option for Squat or Power. (Score is Weight) “TRAP DOOR (PERFORMANCE)” 5 ROUNDS FOR TIME 8 Power Snatches (135/95) 10 Burpees…
ENDURANCE-Hall 4 19.2.24 Endurance MAX EFFORT KCAL On each: 5:00 max kcal ROW / BIKE 5:00 REST 4:00 max kcal ROW / BIKE 4:00 REST 3:00 max kcal ROW / BIKE 3:00 REST 2:00 max kcal ROW / BIKE 2:00 REST 1:30 max kcal ROW…
WODs – LOCATION-HALL 6 Monday: WORKOUT FOR TIME 1000/800m Row 150/125 Cal Bike (Score is Time) FINISHER 2-3 SETS 15-20 Twisting Bicep Curls 15-20 Bent Over Reverse Flyes 1:00 Plank Hold -Rest as Needed b/t Sets- Tuesday: ON A 10:00 RUNNING CLOCK… Build to a…
ENDURANCE-Hall 4 12.2.24 Endurance WOD: FOR TIME 15->1 rep of: – cal echo Bike/Rowing – Hand Release Push Ups REST 2 MIN 15->1 rep of: – cal echo Bike/Rowing – KB Swing 24/16kg 14.2.24 Endurance PARTNER WOD: 5 ROUNDS – 30 kcal SKI – 30…
WODs – LOCATION-HALL 6 Monday: STRENGTH — Build to a 4-Rep Moderate Overhead Squat* WORKOUT AMRAP x 12 MINUTES 2 Hang Power Snatch (115/75) 4 Overhead Squat 8 Toes to Bar 24 Double Unders (Score is Rounds + Reps) KG BB: (52.5/35) Scoring: Rounds +…