ENDURANCE-Hall 4
| Mon.06May | |
| Buddy wod: 36 min | |
| 6 min max cal Bike Erg & Ski Erg | |
| 3 min max Dumbbell Thrusters 2x 15/2x 10 kg | |
| Repeat 4x | |
| Wed.08 May | |
| Amrap 30 min: | |
| Run 700 meter | |
| 50 burpees | |
| 50 kb swings 20/16 kg | |
| 50 Db goblet squat 15/10 kg | |
| 50 Db alt snatches 15/10 kg | |
| 50 box jumps (scaled step ups with db) | |
LITE – Hall 4
Tuesday:
ON A 20:00 RUNNING CLOCK…
Build to a 3-Rep Max Front Squat
(Score is Weight)
WORKOUT
5 ROUNDS FOR TIME
200m Run
10 Front Squats (135/95)
(Score is Time)
KG BB: (60/42.5)
Wednesday:
STRENGTH
EVERY 2:00 x 5 SETS*
3 Deadlifts
+
2 Hang Power Cleans
*Start Light and build slightly past workout weight.
(Score is Weight)
WORKOUT
AMRAP x 15 MINUTES
20/15 Cal Bike
12 Deadlifts (155/105)
4 Hang Power Cleans
(Score is Rounds + Reps)
KG BB: (70/47.5)
Thurday:
WORKOUT
2 ROUNDS FOR TIME
1250/1000m Row
40 DB Farmer Alt. Lunges (35/20)
30 Toes to Something
(Score is Time)
KG DB: (15/10)
Friday:
ON A 20:00 RUNNING CLOCK…
Build to a 3-Rep Max Bench Press
(Score is Weight)
WORKOUT
ON A 10:00 RUNNING CLOCK…
Max Box Jumps (24/20)*
*Every 2:00, including 0:00 complete Burpees…
RND 1 (0:00) = 8/6
RND 2 (2:00) = 10/8
RND 3 (4:00) = 12/10
RND 4 (6:00) = 14/12
RND 5 (8:00) = 16/14
(Score is Total Box Jumps)
Saturday:
EMOM x 10 MINUTES*
1 Hang Snatch
+
1 Snatch
*Start Light and end Moderate-Heavy. Option for Squat or Power.
(Score is Weight)
IN TEAMS OF 2…
AMRAP x 20 MINUTES*
75 Wall Balls (Athlete Choice)
50 Pull-Ups
25 Snatches (Athlete Choice)**
*P1 works while P2 rests. Split work as needed.
**Option for Squat or Power.
(Score is Rounds + Reps
Sunday:
EMOM x 12 MINUTES
MIN 1 – 200/150m Row
MIN 2 – :45 Half Wall Walks
-Rest 2:00-
EMOM x 12 MINUTES
MIN 1 – 150m Run
MIN 2 – :45 DB No Push-Up Renegade Rows (35/20)*
*1 Rep= Row (R) + Row (L)
(Score is Total Reps of Wall Walks + RR Rows)
KG DB: (15/10))
Hyrox – Hall 4
| 07.5.24 | Hyrox training |
| For time: | |
| 100 jumping jacks | |
| 90 burpees | |
| 80 sit ups | |
| 70 air squats | |
| 60 push ups | |
| 50 V ups | |
| 40 Sandbag reverse lunges 20/10 kg | |
| 30 pike push ups | |
| 20 sandbag russian twist | |
| 10 sandbag jumping lunges | |
| 100 jumping jacks | |
U1 FUNDAMENTALS-Back Hall 4
| 06-05-2024 | Fundamental #5 Clean & Med ball clean |
| 08-05-2024 | Fundamental #6 Sumo Deadlift High Pull & Box Jumps |
