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…
ENDURANCE-Hall 4 13.11.23 Endurance “Holy Moly Jerry” 25 Min Amrap: 20 Jerry Can Alt.Lunges 24/14 kilo 20 Toes to Jerry Can 10 Jerry Can ground to overhead 200M Jerry Can Suitcase walk 15.11.23 Endurance 30 Min Emom Min 1. 15/10 Cal. Row/Echo bike Min 2.…
WODs – LOCATION-HALL 6 Monday: STRENGTH 10-8-6 | 8-6-4* Push Jerks *Start Light and build to Mod+. The second wave (8-6-4) should be heavier than the first (10-8-6). WORKOUT AMRAP x 12 MINUTES 12/10 Cal Echo Bike 12 Toes to Bar 8 Burpees Over Bar…
ENDURANCE-Hall 4 06.11.23 Endurance 2 km row or Bike 6 km (3,7Miles) 50 Kb swings 20/12 50 Push ups 40 Burpees 100 Alt.Lunges Sandbag lunges 20/10kg 100 Abmat sit ups 100 Double unders 40 Down & uppers 08.11.23 Endurance Partner wod: 200 Db Thrusters 15/10…
WODs – LOCATION-HALL 6 Monday: WORKOUT EMOM x 25 MINUTES MIN 1 – 250/200m Row MIN 2 – 15 Single Arm Russian KB Swing (R)|(Athlete Choice) + Max Sit-Ups MIN 3 – 250/200m Row MIN 4 – 15 Single Arm Russian KB Swing (L) +…
ENDURANCE-Hall 4 30.10.23 Endurance 1800mRow 20 burpees Box jump/step ups 20″ 20 Air Squats 1500 meter row 19 burpees Box jump/step ups 20″ 19 Air Squats 1100 meter row 18 burpees Box jump/step ups20″ 18 Air Squats 900 meter row 17 burpees Box jump/step overs…
WODs – LOCATION-HALL 6 Monday: STRENGTH ON A 20:00 RUNNING CLOCK… Build to a 1-Rep Bench Press WORKOUT EVERY 3:00 x 3 SETS* 3-6-9-and so on… Box Jumps (24/20) Wall Balls -Rest 1:00 b/t Sets- *Begin at the start of each AMRAP. (Score is Lowest…
