ENDURANCE-Hall 4
| 1 april closed | 2e paasdag |
| Wed.03-April | Endurance |
| Amrap: 36 Min | |
| 100 Burpess | |
| 700 meter run | |
| 50 burpees | |
| 400 meter run | |
| 25 burpees | |
| 200 meter run | |
| 15 burpees |
LITE – Hall 4
Tuesday:
3×10
Front Squat*
*Build to a Moderate+ weight and stay Moderate+ across all sets.
(Score is Weight)
WORKOUT
AMRAP x 7 MINUTES
7 Power Cleans (75/55)
7 Front Squats
70 Single Unders
(Score is Rounds + Reps)
KG BB: (35/25)
Wednesday:
WORKOUT
FOR TIME
8000m Echo Bike*
*Every 3:00 not including 0:00, complete Athlete Choice for Burpees — 15,12, or 10 Reps.
(Score is Time)
Thurday:
5-5-5-5
Tempo Deadlift (31X1)*
*Start Light and Build to Moderate+
WORKOUT
3 SETS
400m Run
15 Deadlifts (135/95)
15 Jumping Pull-Ups
-Rest 2:00 b/t Sets-
(Score is Slowest Set)
KG BB: (60/42.5)
Friday:
3×10
Bench Press*
*Build to a Moderate+ weight and stay Moderate+ across all sets.
WORKOUT
AMRAP x 12 MINUTES*
4-6-8-and so on…
Box Jumps (24/20)
*After every set, complete 10/8 Cal Bike
(Score is Rounds + Reps)
Saturday:
PARTNER WORKOUT
IN TEAMS OF 2…
AMRAP x 30 MINUTES
5 Wall Balls (Athlete Choice)
3 Handstand or Hand Release Push-Ups
1 Power Clean (Athlete Choice)
*P1 completes a full round while P2 rests. Once P1 finishes a round partners switch.
(Score is Rounds + Reps)
Sunday:
WORKOUT
AMRAP x 20 MINUTES
10 Toes to Bar
20 Up-Downs
30 Walking Lunges
40 Double Unders or Crossover Singles
100m KB Suitcase Carry (Athlete Choice)*
*Switch Hands at 50m mark
(Score is Rounds + Reps)
FINISHER
2-3 SETS
8/8 DBL KB Single Leg RDL
12 SLOW Weighted Good Mornings*
8/8 Single Leg Glute Bridge-Up
-Rest As Needed b/t Sets-
Hyrox – Hall 4
| 02.04.24 | Hyrox training |
| “BORDESLEY” | |
| For Time | |
| 400 meter Row (Ski erg if no Rowers available) | |
| 30 Wall Ball Shots (9/6 kg) | |
| 400 meter Run | |
| 30 Burpees | |
| 400 meter Row | |
| 30 Sandbag Lunges (20/10 kg) | |
| 400 meter Run | |
| 30 Hand Release Push-Ups | |
| 400 meter Row | |
| 100 meter Farmer’s Carry (2×20/2×16 kg) | |
| 400 meter Run | |
| 100 Sit-Ups |
U1 FUNDAMENTALS-Back Hall 4
| Monday | 01-04-2024 | Easter Monday Closed |
| Wednesday | 03-04-2024 | Fundamental #8 Thrusters |
