ENDURANCE-Hall 4
| Mo 8.April | |
| “Nicki” | |
| For Time | |
| 15-10-5-10-15 calorie Ski or row | |
| 15-10-5-10-15 Burpees | |
| 400 meter Run | |
| *Better runners can do 700meter | |
| Wed.10.April | |
| For Time | |
| 5 Rounds of: | |
| 25 calorie Cardio machine coaches choice | |
| Rest 1 minute after each 25 cal | |
| Then, five 3-minute AMRAPs of: | |
| 3 Power Cleans (135/95 lb) | |
| 6 Push-Ups | |
| 9 Air Squats | |
| Rest 1 minute after each AMRAP | |
| Then, perform: | |
| 1400 meter Run (2x 700) | |
| Finally, AMRAP in 5 minutes of: | |
| Sandbag Get-Ups (10/20kg) | |
| 5 Burpees* | |
| *Perform 5 burpees for each get-up under 40 reps. | |
| Time stops when all burpees are completed. |
LITE – Hall 4
Tuesday:
3×8
Bench Press*
*Build to a Moderate-Heavy weight and stay Moderate-Heavy across all sets.
(Score is Weight)
“ANNIE”
FOR TIME
100-80-60-40-20
Single Unders
40-30-20-20-10
Sit-Ups
(Score is Time)
Wednesday:
WORKOUT
EMOM x 24 MINUTES
MIN 1 – 20 DB Goblet Alt. Lunges (35/20)
MIN 2 – 5 Deadlifts*
MIN 3 – 1:00 Max Cal Bike
MIN 4 – Rest
(Score is Total Cals)
KG DB: (15/10)
KG BB1: (70/47.5)
KG BB2: (85/60)
KG BB3: (93/65)
Thurday:
EMOM x 5 MINUTES
2 DB Deficit Pike Push-Ups
+
3 DB Deficit Push-Ups
WORKOUT (FITNESS)
WORKOUT (FITNESS)
AMRAP x 15 MINUTES
2-4-6-and so on…
Pike Push-Ups
*Complete 3 Up-Down Pull-Up + 100m Run after each Set.
(Score is Rounds + Reps)
Friday:
3×8
Front Squat*
*Build to a Moderate-Heavy weight and stay Moderate-Heavy across all sets.
(Score is Weight)
WORKOUT
EVERY 2:00 x 5 SETS
15/12 Cal Row
3 Front Squats (155/105)
-Rest w/ Time Remaining-
(Score is Slowest Set)
KG BB: (70/47.5)
Saturday:
IN TEAMS OF 2…
ON A 30:00 RUNNING CLOCK…
100 Box Jump (Athlete Choice)
100 Jumping Pull-ups
100 Kettlebell Swings (Athlete Choice)
100 Walking Lunges
100 Knees to Elbow
100 Push Press (45/35)
100 Plate Good Mornings (Athlete Choice)**
100 Wall Balls (Athlete Choice)
100 Burpees
100 Double Unders
In Time Remaining…
Max Cal Bike
*P1 works while P2 rests. Split work as needed.
**Plate Good Mornings, Empty Barbell Good Mornings, GHD Hip Extensions or GHD Back Extensions are all acceptable.
(Score is Total Cals)
Sunday:
WORKOUT
2 SETS
AMRAP x 10 MINUTES
400m Run
30 Slam Balls (Athlete Choice)
15 Push-Ups
-Rest 2:00 b/t Sets-
*Start from beginning each AMRAP.
(Score is Lowest Rounds + Reps)
FINISHER
3 SETS
15-20 DB Pull-Overs*
12-15 Seated Wide Grip DB Curls
*Complete on Wall Ball or Bench.
-Rest As Needed b/t Sets-
Hyrox – Hall 4
| 09.04.24 | Hyrox training |
| EMOM for 30 minutes | |
| Minute 1: 15 Wall Ball Shots (9/6kg) | |
| Minute 2: 15 calorie Ski Erg | |
| Minute 3: 15 Singe Arm Devil Presses (15/10kg) | |
| Minute 4: 200 meter Run | |
| Minute 5: Rest | |
| Repeat 6x |
U1 FUNDAMENTALS-Back Hall 4
| 08-04-2024 | Fundamental #9 Handstand & Wall walks |
| 10-04-2024 | Fundamental #10 Snatch |
