ENDURANCE-Hall 4
| 19.06 | Endurance |
| FOR TIME | |
| 5 ROUNDS | |
| – 90 Double Unders | |
| – 25 KB Russian Swings @20/12kg | |
| – 400m Run | |
| – 20 Burpees over the KB | |
| – 100m Run | |
| – 15 Wall Balls @6/4kg | |
| 21.06 | Endurance |
| BUDDY WOD | |
| WOD: 10 ROUNDS | |
| – 4 Devil Presses (each) | |
| – 8 DB Box Step Ups Over (each) | |
| – 100m Row (together) | |
| RX = 2×15/10 kg | |
| 26.06 | |
| WOD: Every 10 min x 4: | |
| – 400m Run | |
| – 20 DB Alternating Weighted Step Ups @ 2×15/10kg | |
| – 20/15 can Echo Bike | |
| – 7 Devil Press @2×15/10kg | |
| TIME LEFT = REST | |
U1 LITE-Hall 4
| 20.06 | CrossFit Lite |
| WOD: EVERY 6 min x 5: | |
| – 400m Run | |
| – 15 Burpees Over the bar Jump (lateral) | |
| – 9 Front Squats @ 50/35kg | |
| 22.06 | CrossFit Lite |
| A) Build Up to a heavy complex: | |
| 1 Power Clean + 2 Floating Power Clean | |
| Cap: 12 | |
| B) WOD: 1 Round Every 1:00 x 10: | |
| – 3 Power Clean | |
| – 1 Burpee* | |
| *Add 1 burpee each next minute. So minute 2 = 2 Burpees, min 3 = 3 burpees, etc. | |
| RX=53/40kg | |
| 23.06 | CrossFit Lite |
| WOD: FOR TIME | |
| – 25 Deadlifts | |
| – 200m Run | |
| – 25 Pull Ups (Jumping Pull Ups) | |
| – 400m Run | |
| – 25 Push Press | |
| – 800m Run | |
| – 25 Push Press | |
| – 400m Run | |
| – 25 Pull Ups (Jumping Pull Ups) | |
| – 200m Run | |
| – 25 Deadlifts | |
| RX=43/30kg | |
| 24.06 | CrossFit Lite |
| WOD: PARTNER WOD | |
| FOR TIME | |
| – 120 Box Jumps | |
| – 120 Wall Balls @ 6/4 kg | |
| – 150 cal Echo Bike | |
| – 120 Sit-Ups | |
| 1. One works, One rests. | |
| 2. You can complete in any way you like to achieve the fastest time. | |
U1 FUNDAMENTALS-Back Hall 4
| 19-6-2023 | Fundamental #7 Burpee & Double unders |
| 20-6-2023 | Fundamental #8 Thrusters |
| 21-6-2023 | Fundamental #9 Handstand & Wall walks |
Hyrox – Hall 4
| Di.20.06.23 | Hyrox training |
| A) Strict Press | |
| 5 sets of 4 reps | |
| Cap 15 | |
| B) EMOM for 25 minutes | |
| Minute 1: 15 Wall Balls (6/4) | |
| Minute 2: 15 calorie Ski Erg | |
| Minute 3: 10 Singe Arm Devil Presses (17/12,5) | |
| Minute 4: 200 meter Run | |
| Minute 5: Rest | |
| Do.22.06.23 | Hyrox training |
| A) Conditioning Coach’s choice | |
| Sa.24.06.23 | No Hyrox class |
U1 Fit Mom-Back Hall 4
19-6-2023 & 23-6-2023
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