ENDURANCE-Hall 4
| 25-03-24 | Endurance |
| WOD: TEAMS of 3: | |
| COMPLETE FOR TIME | |
| – 2.5km Ski Erg | |
| – 4.0km Bike Erg | |
| – 180 cal Echo Bike or rower | |
| 27-03-24 | Endurance |
| 35 min Amrap | |
| 20 Kb deadlifts 20/16 kg | |
| 15/12 cal Row or Bike | |
| 20 wall balls 6/4 kg |
LITE – Hall 4
Tuesday:
EXTENDED WARM-UP
3 SETS
5 Thrusters*
5-7 Chest to Bars or Jumping Pull-Ups
3-5 Handstand or Hand Release Push-Ups
-Rest As Needed b/t Sets-
*Start Light and build to Workout Weight.
“DEAR DOLLY (FITNESS)”
FOR TIME*
80 Thrusters (65/45)
80 Jumping Pull-Ups
60 Hand Release Push-Ups
*Partition reps and movements as needed.
(Score is Time)
KG BB: (30/20)
Wednesday:
“RUNNING RBG”
EMOM x 16 MINUTES
MIN 1&2 – 300m Run
MIN 3 – 1:00 Max Weighted Sit-Ups*
MIN 4 – Rest
*Hold DB across chest.
(Score is Total Sit-Ups)
PARTNER FINISHER
AMRAP x 8 MINUTES*
10 Alt. Lunges
10 DB Slides
*P1 will complete a 50m DB Suitcase Carry (Athlete Choice) while P2 AMRAPs the 10 Lunges + 10 DB Slides. Once P1 is back partners will switch and P1 will pick up where P2 left off.
(Score is Rounds + Reps)
Thurday:
STRENGTH
EVERY 1:30 x 6 SETS*
1 High Hang Power Clean
+
1 Hang Power Clean
+
1 Power Clean
*Start Light-Moderate and build to Moderate-Heavy.
(Score is Weight)
Laura
With a partner, complete as many rounds as possible in 21 minutes of:
30-cal. row
20 burpees over the rower
10 power cleans
♀ 105 lb. ♂ 155 lb.
Scoring: Rounds + Reps
Friday:
ON A 15:00 RUNNING CLOCK…
Build to a Moderate 2-Rep Push Jerk
(Score is Weight)
“FEELING FRIDA”
EVERY 2:00 x 6 SETS
100 Single Unders
Unbroken Shoulder to Overhead*
-Rest w/ Time Remaining-
*Shoulder to Overhead Weight Options..
(Score is Slowest Set)
KG BB1: (42.5/30)
KG BB2: (52.5/35)
KG BB3: (60/42.5)
Saturday:
EXTENDED WARM-UP
EVERY 4:00 x 3 SETS
6-8 Reps of Pistol Options*
3 Front Squats**
1-3 Bar Muscle-Ups or Strict Pull-Ups
-EZ Bike in Time Remaining-
*Options:
Narrow Stance Air Squats
Alt. Heel Elevated Pistols
Alt. Plate Weighted Pistols
Single Leg Box Lowers
Single Leg Box Squats
Rig Assisted Pistols
**Start Moderate and build to workout weight. Must come from floor.
N TEAMS OF 2…
AMRAP x 20 MINUTES
10 Alt. Pistols or Narrow Stance Air Squats
6 Bar Muscle-Ups or Strict Pull-Ups
4 Front Squats (Athlete Choice)
*P1 works while P2 completes Max Cal Bike. Once P1 has completed a full round, partners switch.
(Score is Total Cals)
Sunday:
“QUEEN BEE”
7 ROUNDS FOR TIME*
14 Tuck-Ups
14 DB Bench Press (35/20)**
14 KB Swing (53/35)
14 Burpees
*Increase Reps by 1 Each Round 14,15,16…
**Complete on Wall Ball or Bench.
(Score is Time)
KG DB: (15/10)
KG KB: (24/16)
Hyrox – Hall 4
| 26.03.24 | Hyrox training |
| 100/80 calorie SkiErg | |
| 100 burpees | |
| 30 broad jumps | |
| 20 kettlebell overhead walking lunges (each side) | |
| 700 meter run | |
| 50 Kb goblet squats | |
| 50 Kb shoulder press (each side) | |
| 100/80 calorie row | |
| Time cap of 35 minutes. |
U1 FUNDAMENTALS-Back Hall 4
| 25-03-2024 | Fundamental #6 Sumo Deadlift High Pull & Box Jumps |
| 27-03-2024 | Fundamental #7 Burpee & Double unders |
