ENDURANCE-Hall 4
| Mon.13 | |
| WOD: 5 ROUNDS | |
| – 200m Run | |
| – 15 Burpees | |
| – 200m Run | |
| – 15 Air Squats | |
| – 200m Run | |
| – 15 Push Ups | |
| – 200m Run | |
| – 15 Sit-Ups | |
| Wed.15 | |
| Mystery Wod: because a good mystery is awesome |
LITE – Hall 4
Tuesday:
ON A 18:00 RUNNING CLOCK…
Build to a Mod-Heavy 5-Rep Back Squat
WORKOUT
5 ROUNDS FOR TIME
15 Thrusters (65/45)
10 Burpees
(Score is Time)
KG BB: (30/20)
Wednesday:
WORKOUT
6 SETS FOR MAX REPS
1:00 – Box Jumps (20)
1:00 – Plate Ground to Overhead (Athlete Choice)
1:00 – Cal Bike
1:00 – Rest
(Score is Total Reps)
COOL DOWN
EMOM x 6 MINUTES (:40 ON/ :20 OFF)
MIN 1 – Supinated Bar Hang*
MIN 2 – Olympic Wall Squat
MIN 3 – Alt. Piked Calf Stretches
Thurday:
5 SETS
2 Kip Swing
+
2 Kip Swing + Knees-Up
+
1 Pull-Up or Pull-Up Attempt
-Rest as Needed b/t Sets-
FOR TIME
40 Pull-Ups*
800m Run
40 Pull-Ups*
*Chest to Bar Pull-Ups Optional
(Score is Time)
FINISHER
4 SETS (:40 ON/ :20 OFF)
MOVT 1 – Alt. DB Slides
MOVT 2 – Hollow Body Rocks
-No Additional Rest b/t Sets-
*1 SET = MOVT 1 + MOVT 2.
Friday:
EMOM x 8 MINUTES*
1 Power Clean
+
2 Hang Power Clean
*Start Light and Build to Moderate-Heavy.
(Score is Weight)
“THE CHIEF”
5 SETS
AMRAP x 3 MINUTES
3 Power Cleans (95/65)
6 Push-ups
9 Air Squats
-Rest 1:00 b/t Sets-
(Score is Total Rounds + Reps)
KG BB: (42.5/30)
Saturday:
ON A 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy Complex…
1 Push Press
+
2 Push Jerks
*Start Light and Build to Moderate-Heavy.
(Score is Weight)
N TEAMS OF 2…
AMRAP x 15 MINUTES
7 Toes to Bar or Toes to Something
7 Push Press (Athlete Choice)
*P1 works while P2 completes Max Cal Row, Bike, or Ski. Once P1 completes a full round partners switc
Sunday:
3 ROUNDS FOR TIME
40/30 Cal Row
40 Walking Lunges
20 Russian KB Swings (35/26)
20/15 Cal Row
20 Walking Lunges
10 American KB Swings
(Score is Time)
KG KB: (16/12)
Hyrox – Hall 4
| 14.5.24 | Hyrox training |
| Main Workout: Amrap 30 Min | |
| 250m Ski or row Erg | |
| 15 Sandbag Lunges 20/10 kg | |
| 700 meter run | |
| 10-15 Push-ups | |
| 15 Burpees | |
| Cool Down: Foam rolling and lite mobility (5 minutes) |
U1 FUNDAMENTALS-Back Hall 4
| 13-05-2024 | Fundamental #7 Burpee & Double unders |
| 15-05-2024 | Fundamental #8 Thrusters |
