ENDURANCE-Hall 4
| 06-10-24 | |
| FOR TIME: | |
| – 50/40 cal Row | |
| – 50 Burpees | |
| – 50/40 cal Row | |
| – 3 min REST – | |
| – 50/40 cal Row | |
| – 40 Hand Release Push-Ups | |
| – 50/40 cal Row | |
| – 3 min REST – | |
| – 50/40 cal Row | |
| – 30 KB Push Press @2×20/12kg | |
| – 50/40 cal Row | |
| 06-12-24 | |
| BUDDY WOD 20 ROUNDS FOR TIME – 200/150m Row – 8 KB Swings @20/12kg – 6 Burpees Over the KB Rotate per full completed round. |
LITE – Hall 4
Tuesday:
FOR TIME
70/60 Cal Bike
60 Box Jumps (20)
50 Ring Rows
30/25 Cal Bike
20 Box Jumps (24/20)
10 Jumping Pull-Ups
(Score is Time)
FINISHER
2-3 SETS
6/6 DB Goblet Split Squats
12 Feet Elevated Glute Bridge-Ups
24 Russian Twists*
*1 Rep= R + L.
-Rest As Needed b/t Sets-
Wednesday:
ON A 16:00 RUNNING CLOCK…
Build to a Moderate-Heavy 5-Rep Sumo Deadlift
(Score is Weight)
AMRAP x 8 MINUTES
8 Sumo Deadlifts (135/95)
16 Wall Balls (14/10)
(Score is Rounds + Reps)
KG BB: (60/42.5)
KG WB: (6/5)
Thurday:
EMOM x 25 MINUTES
MIN 1 – :45 Cardio Choice
MIN 2 – :45 Up-Downs
MIN 3 – :45 Sit-Ups
MIN 4 – :45 DBL DB/KB Front Rack Hold (Athlete Choice)
MIN 5 – Rest
FINISHER
2-3 SETS
12-16 KB Horn Curls
8/8 Single Arm KB Arnold Press
-Rest As Needed b/t Sets-
Friday:
EMOM x 6 MINUTES
1 Power Snatch*
+
2 Hang Power Snatches
*Start Light and build past Workout Weight.
(Score is Weight)
“THE CLIMB”
AMRAP x 16 MINUTES
100 Single Unders
10 Hand Release Push-Ups
3 Power Snatches (75/55)*
*Add 2 Reps of Snatches every round 3,5,7 and so on…
(Score is Rounds + Reps)
KG BB: (35/25)
Saturday:
5-4-3-2-1*
Back Squat
*Start Moderate and build to Heavy.
(Score is Weight)
IN TEAMS OF 2…
AMRAP x 12 MINUTES*
Max Back Squats (Athlete Choice)
*P1 completes a 200m Run while P2 completes Max Back Squats. Once P1 is back, partners switch. Bar must come from the floor.
(Score is Total Reps of Back Squats)
Sunday:
2 SETS
AMRAP x 10 MINUTES
4-8-12 and so on…
Burpees
KB Swings (Athlete Choice)
Toes to Bar or Toes to Something
-Rest 2:00 b/t Sets-
*Start at the beginning of each AMRAP.
(Score is Lowest Rounds + Reps)
FINISHER
EMOM x 8 MINUTES
MIN 1 – :45 Russian Twists
MIN 2 – :45 Tuck/ Hollow Hold
Hyrox – Hall 4
| 11-06-24 | Hyrox training |
| “AMRAP in 15 minutes 10 Burpee Broad Jumps 20 Push-Ups 30 Sandbag Lunges 20/10 kg 40 calorie Row” 5 Min rest “AMRAP in 15 minutes |
U1 FUNDAMENTALS-Back Hall 4
| 10-06-2024 | Fundamental #2 Deadlift & Sit-up |
| 12-06-2024 | Fundamental #3 Front Squat & Overhead squat |
