ENDURANCE-Hall 4
| 10.10 | |
| WOD: 30 min AMRAP | |
| – 500/400m Row | |
| – 21 Box Jumps | |
| – 400/300m Row | |
| – 15 Burpees | |
| – 250/200m Row | |
| – 9 Burpees Box Jumps | |
| 12.10 | |
| BUDDY WOD | |
| A) 14 min AMRAP | |
| – 1000m Bike Erg | |
| – 30 DB Snatches @15/10kg | |
| REST 2 min | |
| B) 14 min AMRAP | |
| – 600m Ski Erg | |
| – 30 1 Arm DB Thruster @15/10kg | |
| 14.10 | |
| FORM 0:00-10:00 COMPLETE | |
| – 1000/800m Row | |
| – 30 Shoulder to Overhead @43/25kg | |
| FORM 10:00-20:00 COMPLETE | |
| – 1000/800m Row | |
| – 30 Hang Power Cleans @50/30kg | |
| FORM 20:00-30:00 COMPLETE | |
| – 1000/800m Row | |
| – 30 Ground to Overhead @55/35 kg | |
| TIME LEFT ON EACH INTERVAL = REST |
U1 LITE-Hall 4
| 11.10 | WOD: |
| A) Back Squat 4 x 6 @RPE8 (same weight across all sets) | |
| B) WOD: 3 ROUNDS | |
| – 40 Wall Balls @6/4kg | |
| – 30 Double DB Push Press @2×15/10kg | |
| 13.10 | WOD: |
| A) Shoulder Press 4 x 6 @RPE8 (same weight across all sets) | |
| B) WOD: Every 2 min x 6: | |
| – 12/8 cal Row Sprint | |
| – 9 Shoulder 2 Overhead @45/30kg | |
| TIME LEFT = REST | |
| SCORE = SLOWEST ROUND | |
| 14.10 | WOD: |
| WOD: 28 min AMRAP | |
| – 40 m Double KB Front Rack Carry @2×12/8kg | |
| – 20 Burpees To Target ( Pull Ups Bar ) | |
| – 10 Pull Ups | |
| REST 1:30 min between rounds. | |
| 15.10 | WOD: |
| WOD: BUDDY WOD | |
| Complete for time: | |
| – 300 Air Squats | |
| – 200 Sit Ups | |
| – 100 Push Ups | |
| – 3 km Row | |
| 1 Works = 1 Rests. | |
| Split reps and order as you wish. |
U1 FUNDAMENTALS-Back Hall 4
| 10-10-2022 | Fundamental #3 Front Squat & Overhead squat |
| 12-10-2022 | Fundamental #4 Strict press & Push press |
U1 Fit Mom-Back Hall 4
| 10-10-2022 |
| 14-10-2022 |
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