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. | |
| 06-03-24 | Endurance |
| WOD: EVERY 10 min x 3: | |
| – 1000/750m Row | |
| – 20 Lateral Burpees over the KB | |
| – 30 Double KB Push Press @2×16/12kg | |
| TIME LEFT – REST |
LITE – Hall 4
Tuesday:
ON A 12:00 RUNNING CLOCK…
Build to a Moderate-Heavy 3-Rep Front Squat*
*Weight must come from the floor.
WORKOUT
10 ROUNDS FOR TIME
3 Front Squats (135/95)
6 DB Famers Alt. Box Step-Ups (35/20)|(20)
9 Burpees
(Score is Time)
KG BB: (60/42.5)
KG DB: (15/10)
Wednesday:
ON A 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy Complex…
1 Clean Deadlift*
+
1 Hang Power Clean
+
1 Power Clean
*Start Light-Mod and Build Past Workout Weight.
WORKOUT
EVERY 2:00 x 7 SETS
100 Single Unders
Power Cleans*
-Rest w/ Time Remaining-
KG BB1: (52.5/35)
KG BB2: (60/42.5)
KG BB3: (70/47.5)
Thursday:
WORKOUT
AMRAP x 22 MINUTES
30/25 Cal Coach Cardio Choice
30 Sit-Ups
30 Alt. Curtsy Lunges
15/12 Cal Coach cardio Choice
15 Sit-Ups
5-10 Strict Pull-Ups*
*Option for Banded Strict Pull-Ups.
(Score is Rounds + Reps)
Friday:
Rest 2 minutes
B. Amrap 4
30m Farmers carry 2x 20/16kg
5 x 15m shuttle runs
10 DB box step overs 1x (athlete choice weight)
Rest 2 Minutes
A+B = 1 Round (Repeat x3)
Saturday:
PARTNER WORKOUT
IN TEAMS OF TWO…
AMRAP x 20 MINUTES*
6 Muscle-Ups or Burpee Pull-Ups
12 Handstand or Hand Release Push-Ups
18 KB Swings (Athlete Choice)
*P1 works while P2 rests. Split work as needed.
**Based on yesterday’s Open workout, adjust today’s workout as needed.
(Score is Rounds + Reps)
Sunday:
WORKOUT
EMOM x 30 MINUTES
MIN 1 – 250/200m Row
MIN 2 – :45 No Push-Up Renegade Rows (Athlete Choice)
MIN 3 – :45 Max Reps Tuck-Ups + V-Ups*
MIN 4&5 – Max Cal Row
MIN 6 – Rest
*1 Rep= 1 Tuck-Up + 1 V-Up.
(Score is Total Cals)
Hyrox – Hall 4
| 5.03.24 | Hyrox training |
| 36Min Amrap | |
| 50/40 Cal Echo Bike or Row | |
| 50 shoulder press (each side) | |
| 50 Alt.dumbbell snatches (each side) | |
| 50 Sandbag Lunges 20/10 kg | |
| 50 Db front squats (both Db’s) | |
| 50 Alt. Db hang power cleans | |
| 50 v-ups | |
| 50 Wall balls 6/4 kg |
U1 FUNDAMENTALS-Back Hall 4
| 04-03-2024 | Fundamental #12 Turkish get up & Kettlebell snatch |
| 06-03-2024 | Fundamental #1 Air squats & Single unders |
