ENDURANCE-Hall 4
| Mo,22.April | |
| PARTNER WOD | |
| 5 ROUNDS | |
| – 700m Run ( both ) | |
| – 200m SandBag/Dball Carry(split and carry as you wish) | |
| – 20 Sandbag / D ball Over the Shoulder Clean | |
| 2 MIN REST | |
| Wed.24.April | |
| ‘CHRIS KYLE” | |
| 3 ROUNDS: | |
| – 40 KB Swings @24/16kg | |
| – 40 Box Jumps @24/20″ | |
| – 40 Thrusters @35/20kg | |
| – 40 Elevated Push Ups ( 2×20/10kg plates) |
LITE – Hall 4
Tuesday:
3×4
Bench Press*
*Use the same Heavy Weight for All Sets
(Score is Weight)
WORKOUT (FITNESS)
AMRAP x 10 MINUTES
5-10-15 and so on…
Wall Balls (14/10)
*Complete 70 Single Unders After Every Set.
(Score is Total Reps of Wall Balls)
KG WB: (6/5)
Wednesday:
EMOM x 6 MINUTES
Strict Gymnastics Pressing Option
Pressing Options…
1-3 Strict Deficit Handstand Push-Ups
2-4 Strict Handstand Push-Ups
3-5 Pike Push-Ups
3-5 Strict Seated DB Press
WORKOUT
10 ROUNDS FOR TIME
3 Power Snatches (115/75)
5 Pike Push-Ups
7 Jumping Pull-Ups
(Score is Time)
KG BB: (52.5/35)
Thurday:
PARTNER WORKOUT
IN TEAMS OF 2…
AMRAP x 25 MINUTES
50 Box Jumps (Athlete Choice)
40 Sit-Ups
30 Slam Balls (Athlete Choice)
200m Slam Ball Run
*P1 works while P2 rests, and partners split work on the Box Jumps, Sit-Ups, Slam Balls as needed. The 200m Slam Ball Run will be completed together with partners switching the Slam Ball as needed.
(Score is Rounds + Reps)
Friday:
Front Squat for load:
#1: 4 reps
#2: 4 reps
#3: 4 reps
Scoring: Load
WORKOUT
FOR TIME
100 DB Front Squats (35/20)*
*Every break, complete 8 Burpees. If DBs come below the shoulders or off the shoulders, Burpees must be completed.
(Score is Time)
KG DB: (15/10)
Saturday:
EVERY 1:30 x 5 SETS*
1 Hang Clean**
+
1 Clean**
+
1 Shoulder to Overhead
*Start Light-Moderate and end Moderate-Heavy.
**Option for Power or Squat.
(Score is Weight)
IN TEAMS OF 2…
AMRAP x 20 MINUTES
15/12 Cal Row
10 Toes to Bar
*P1 works while P2 completes Max Power Clean to Overhead (Athlete Choice). Once a full round is complete, partners switch.
(Score is Total Clean to Overhead Reps)
Sunday:
WORKOUT
EMOM x 25 MINUTES
MIN 1 – 100m Sprint
MIN 2 – :45 Russian KB Swing (Athlete Choice, Light)
MIN 3 – 100m Sprint
MIN 4 – :45 KB Goblet Box Step-Ups (Athlete Choice, Light)|(24/20)
MIN 5 – Rest
(Score is Total Reps)
POST WORKOUT STRENGTH
3 SETS FOR QUALITY
10/10 KB Goblet Split Squats*
8/8 Staggered Stance KB RDL
*Option for DB Goblet Bulgarian Split Squats.
-Rest As Needed b/t Sets-
Hyrox – Hall 4
| 23.04.24 | 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
| 22-04-2024 | Fundamental #1 Air squats & Single unders |
| 24-04-2024 | Fundamental #2 Deadlift & Sit-up |
