ENDURANCE-Hall 4 25.12.23 Endurance Christmas day 27.12.23 Endurance Last Endurance class for 2023 Partner Wod FORM 0:00-10:00 COMPLETE – 100/70 cal Echo Bike Max Shoulder to Overhead @42/22kg FORM 10:00-20:00 COMPLETE – 90/63 cal Echo Bike Max Hang Power Cleans @52/32kg FORM 20:00-30:00 COMPLETE –…
WODs – LOCATION-HALL 6 Monday: Closed – Christmas Tuesday: STRENGTH EVERY 1:30 x 6 SETS* 1 Power Clean + 2 Hang Power Cleans *Start Light and end Moderate-Heavy. WORKOUT ON A 12:00 RUNNING CLOCK… Max Cal Bike* *Every 2:00, including 0:00, complete Reps of…
ENDURANCE-Hall 4 18.12.23 Endurance FOR TIME: 1 ROUND: – 40 KB Push Press – 40 Burpees – 40 DB Alternating Snatches INTO 2 ROUNDS: – 20 KB Front Squats – 20 Box Jumps – 20 DB Alternating Snatches INTO 4 ROUNDS: – 10 KB…
WODs – LOCATION-HALL 6 Monday: EVERY :30 FOR 20 MINUTES 1 Power Clean & Jerk *Beginners should adjust weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanics. (Score is Weight) KG BB: (100/70) Tuesday:…
ENDURANCE-Hall 4 13.12.23 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: STRENGTH — Build to a 1-Rep Push Jerk Push Jerk for load: #1: 1 rep WORKOUT AMRAP x 8 MINUTES 35 Double Unders* 5 Push Jerks (75% of 1-Rep) *Option for Unbroken. (Score is Rounds + Reps) Tuesday: STRENGTH…
ENDURANCE-Hall 4 04.12.23 Endurance CONCEPT 2 PARTY FOR MAX CAL ON EACH MACHINE 4 min BIKE ERG 1 min REST 3 min BIKE ERG 1 min REST 2 min BIKE ERG 2 min REST ( clean and rotate ) 4 min SKI ERG 1 min…
WODs – LOCATION-HALL 6 Monday: SKILL ON AN 8:00 RUNNING CLOCK… Practice Rope Climbs* *Practice J-Technique with a focus on opening the hips after clamping the feet or finding a consistent clamp. WORKOUT EMOM x 25 MINUTES MIN 1 – 1-3 Rope Climbs MIN 2…
ENDURANCE-Hall 4 27.11.23 Endurance Amrap 30 Min 60 Alt Kb hang clean & Jerk 20/16 Kg 60 Air squats 700 meter cardio choice 40 Alt Kb hang clean & Jerk 20/16 Kg 40 Air squats 400 cardio choice 20 Alt Kb hang clean & Jerk…
WODs – LOCATION-HALL 6 Monday: STRENGTH 6-4-2 | 4-3-2* Deadlift *Start Moderate and build to Heavy. The second wave (4-3-2) should be heavier than the first (6-4-2). BENCHMARK WORKOUT “DIANE” FOR TIME 21-15-9 Deadlifts Handstand Push-Ups (Score is Time) KG BB: (100/70) Tuesday: WORKOUT…
ENDURANCE-Hall 4 20.11.23 Endurance Wod: 30 Min for reps: Max reps unbroken Push ups *400 meter Row/Cardio machine |Score: total amount push ups 22.11.23 Endurance 4 rounds for time: 16 Dumbbell snatch right arm 15/10kg 10 goblet squats 16 Dumbbell snatch left arm 20 Alt.…
WODs – LOCATION-HALL 6 Monday: STRENGTH 8-6-4 | 6-4-2* Push Jerks *Start Light and build to Mod+. The second wave (6-4-2) should be heavier than the first (8-6-4). WORKOUT EMOM x 10 MINUTES* 1 Power Clean & Jerk + 2 Front Squats + 1 Shoulder…