ENDURANCE-Hall 4
| 06-03-24 | |
| BUDDY WOD: 5 ROUNDS | |
| – 400m Run (together) | |
| – 40 Devil Press (split) | |
| – 40 cal Echo Bike (split) | |
| – 200m Farmers Carry (split) | |
| Farmers Carry + Devil Press = 2×15/10kg | |
| 06-05-24 | |
| 4 ROUNDS for time | |
| – 35/25 cal Echo Bike | |
| – 25 Push Ups | |
| – 700m Run | |
| – 25 Sit Ups |
LITE – Hall 4
Tuesday:
EMOM x 8 MINUTES
MIN 1 – 3 Thrusters (Build to Workout Weight)
MIN 2 – Complete one of the below Complexes…
Option 1…
1 Ring Kip Swing
+
1 Hips to Rings
+
1 Kipping Ring Muscle-Up
Or…
Option 2…
1 Kip Swing
+
1 Big Kip Swing
+
1-2 Jumping Chest to Bar Pull-Ups
“MYMC 22.3
15 ROUNDS FOR TIME
2 Jumping Chest to Bar
3 Thrusters (95/65)
6 Burpees
(Score is Time)
KG BB: (42.5/30)
Wednesday:
3 SETS
400m Run
20 Toes to Something
200m Run
10 Toes to Something
-Rest 2:00 b/t Sets-
(Score is Slowest Set)
FINISHER
3 SETS*
15 Slow DB Shrugs
15 Single DB Pull-Over**
15 DB Bent Over Rows
*Use the same Moderate Weight for All Movements
**Supported on Bench or Med Ball
-Rest As Needed b/t Sets-
Thurday:
STRENGTH
EMOM x 10 MINUTES
MIN 1 – 5 Deadlifts*
MIN 2 – 3-5 Strict Presses**
*Start Light and up to and past Workout Weight.
**Strict Pressing Options…
DB Strict Press
Pike Push-Up
Handstand Push-Up
4 ROUNDS FOR TIME
21 Deadlifts (155/105)
15 Box Jumps (20)
9 DB Push Press (35/20)
(Score is Time)
KG BB: (70/47.5)
Friday:
AMRAP x 18 MINUTES
5-10-15-and so on…
Up-Down Jumping Pull-Up
10-15-20-and so on…
Sit-Ups
(Score is Total Reps)
FINISHER
3 SETS
7 Bottom to Half Empty BB Curls
7 Top to Half Empty BB Curls
7 Full Empty BB Curls
-Rest As Needed b/t Sets-
Saturday:
ON A 12:00 RUNNING CLOCK…
Build to a Moderate-Heavy Complex
1 Power Clean
+
2 Front Squats
+
1 Hang Squat Clean
(Score is Weight)
IN TEAMS OF 2…
AMRAP x 20 MINUTES*
500/400m Row
40 Wall Balls (Athlete Choice)
30 Hang Power Snatches or Cleans (Athlete Choice)
*P1 works while P2 rests. Split work as needed.
(Score is Rounds + Reps)
Sunday:
EMOM x 25 MINUTES
MIN 1 – :45 Triple, Double or Single Under Practice
MIN 2 – :45 Alt. Box Step-Ups (Athlete Choice)*
MIN 3 – :45 Ring, Bar, or Bench Dips
MIN 4 – :45 Alt. DB Slides (Athlete Choice)
MIN 5 – :45 Cardio Choice
*Option to Hold DB in Goblet Position
Hyrox – Hall 4
| 04-06-24 | Hyrox training |
| A) Sled pull’s Drag style style (see video option 3) 5x 15 meters AHAP Rest inbetween as you need!B) Sled pulls hand over hand Light/medium form-control weigth (See video option 1) 4x 15 meter Rest inbetween as you need!Finisher: 100 wall bals for time 9/6 Kilo *Every break is 10 burpees Cap time 10 Min |
U1 FUNDAMENTALS-Back Hall 4
| 03-06-2024 | CANCELLED |
| 05-06-2024 | Fundamental #1 Air squats & Single unders |
