ENDURANCE-Hall 4
| 08.01.24 | Endurance |
| 4 km Assaultbike or 2500m Row | |
| 50 Box jumps overs 24/20″ | |
| 4 km Assaultbike or 2500m Row | |
| 50 Kb swings 20/16 Kg | |
| Max Push ups in remaining time | |
| Working time: 30Min | |
| 10.01.24 | Endurance |
| For Time: | |
| 50 Cal Row/Echo bike | |
| 50 Double unders | |
| 50 Goblet squats 24/16 Kg | |
| 50 Handrelease Push Ups | |
| 50 Abmat Sit ups | |
| 25 Handrelease Push ups | |
| 25 Goblet squats | |
| 25 Double unders | |
| 50 Cal Row/Echo bike |
LITE – Hall 4
Tuesday:
WORKOUT (FITNESS)
4 ROUNDS FOR TIME
10 Deadlifts (135/95)
15 Ring Rows*
20 Box Jump Overs (20)
*Option for Jumping Pull-Ups.
(Score is Time)
KG BB: (60/42.5)
POST WORKOUT STRENGTH (ALL) — 6×4 Deadlift
Deadlift for load:
#1: 4 reps
#2: 4 reps
#3: 4 reps
#4: 4 reps
#5: 4 reps
#6: 4 reps
Wednesday:
SKILL
ON AN 8:00 RUNNING CLOCK…
Dip Practice*
*Gymnastics Options…
Bar/ Bench Dips
Top/ Bottom Ring Hold
Strict Ring Dips (Banded Optional)
Kipping Ring Dips
WORKOUT
AMRAP x 18 MINUTES
Max Cal Bike*
*Every 3:00 not including 0:00 complete 10 Unbroken Wall Balls (Athlete Choice) + 15 Sit-Ups.
Friday:
WORKOUT
EVERY 3:00 x 4 SETS
60 Single Unders
7 DB Front Rack Lunge-Lunge-Squat (35/20)
60 Single Unders
-Rest with Time Remaining-
(Score is Slowest Set)
KG DB: (15/10)
POST WORKOUT STRENGTH (ALL) — 6×4 Back Squat
Back Squat for load:
#1: 4 reps
#2: 4 reps
#3: 4 reps
#4: 4 reps
#5: 4 reps
#6: 4 reps
Saturday:
STRENGTH (ALL)
EVERY 1:30 x 6 SETS*
2 Snatches
+
1 Hang Snatch
*Option for Squat or Power. Start at first workout weight and build up to or past third workout weight.
(Score is Weight)
PARTNER WORKOUT OPTION
IN TEAMS OF 2…
AMRAP x 17 MINUTES*
40 Synchro Burpees
30 Snatches (Athlete Choice, Light)
30 Synchro Burpees
30 Snatches (Athlete Choice, Moderate)
20 Synchro Burpees
30 Snatches (Athlete Choice, Mod-Heavy)
10 Synchro Burpees
Max Rep Snatches (Athlete Choice, Heavy) with Time Remaining…
*P1 and P2 will complete all Burpees together. Power Snatches will be split as needed. While P1 works on Power Snatches P2 rests. Option for Squat or Power Snatches.
Sunday:
WORKOUT (ALL)
EMOM x 25 MINUTES (:40 ON/ :20 OFF)
MIN 1 – Cardio Choice
MIN 2 – Lateral Box Step-Overs (Athlete Choice)
MIN 3 – Strict Toes to Bar*
MIN 4 – Alt. Single Leg Box Squats
MIN 5 – DBL KB Front Rack Hold (Athlete Choice)
Hyrox – Hall 4
| 09.01.24 | Hyrox training |
| Buddy workout: 40 Min Amrap | |
| 100 burpee broad jumps | |
| 100 Wall balls 6/4 kg | |
| 100 Push ups | |
| 100 walking lunges sandbag 20/10 kg | |
| 100 cal ski erg |
U1 FUNDAMENTALS-Back Hall 4
| 08-01-2024 | Fundamental #6 Sumo Deadlift High Pull & Box Jumps |
| 09-01-2024 | Fundamental #4 Strict press/ Push press & Push jerk |
| 10-01-2024 | Fundamental #5 Clean & Med ball clean |
U1 Fit Mom-Back Hall 4
8-1-2024
