ENDURANCE-Hall 4
| 06-17-24 | |
| PARTNER WOD | |
| 200 Burpees for time. | |
| Every 50 Burpees – row 1 km and run 400m with your buddy. | |
| including after last set of 50 burpees 🙂 | |
| 06-19-24 | |
| KALSU XXL | |
| FOR TIME | |
| 100 DB Thrusters for time @2×15/10kg | |
| Every 2 min perform: | |
| – 12/9 cal echo Bike | |
| – 5 Burpees | |
| Start at min 0:00 |
LITE – Hall 4
Tuesday:
EMOM x 6 MINUTES
1 Power Clean
+
1 Front Squat
+
1 Hang Clean*
*Option for Power or Squat. Start Light and build slightly past Workout Weight.
(Score is Weight)
FOR TIME
100 Wall Balls (14/10)
80 Box Jump Overs (20)
60 Knees to Chest
40 Power Cleans (95/65)
20 Front Squats
(Score is Time)
KG WB: (6/5)
KG BB: (42.5/30)
Wednesday:
AMRAP x 16 MINUTES
400m Run
15 Push-Ups
30 Walking Lunges
(Score is Rounds + Reps)
FINISHER
3 SETS
12-15 DB Flyes*
12-15 DB Pullovers*
12-15 Bent Over Reverse Flyes
*Option to use Bench or Wall Ball.
-Rest As Needed b/t Sets-
Thurday:
AMRAP x 25 MINUTES
25/20 Cals Cardio Choice 1
20 Sit-Ups
3/3 KB/DB Turkish Get-Ups (Athlete Choice)*
25/20 Cals Cardio Choice 2
20 Up-Downs
10/10 Single Arm KB/DB Strict Press (Athlete Choice)*
*Use a Light or Moderate-Light KB/DB for Both Movements.
Friday:
EMOM x 10 MINUTES
MIN 1 – 2-5 Gymnastic Pulling Reps*
MIN 2 – 5 Deadlifts**
*Pulling Options…
Ring Rows
Jumping Pull-Ups
Pull-Ups
Chest to Bar Pull-Ups
**Start Light and build past Workout Weight.
“THE SUMMIT”
FOR TIME
21-15-9-15-21
Pull-Ups
Deadlifts (185/135)
(Score is Time)
KG BB: (85/60)
Saturday:
IN TEAMS OF 2…
AMRAP x 22 MINUTES
1000/800m Row
50 Overhead or Front Squats (Athlete Choice)
30 Handstand Push-Ups or DB Push Press
*P1 works while P2 rests. Split work as needed.
(Score is Rounds + Reps)
Sunday:
ON A 15:00 RUNNING CLOCK…
Build to a Heavy 5-Rep Bench Press
(Score is Weight)
AMRAP x 12 MINUTES
20-40-60-and so on…
Single Unders
5-10-15-and so on…
Russian KB Swings (53/35)
(Score is Total Reps)
KG KB: (24/16)
Hyrox – Hall 4
| 18-06-24 | Hyrox training |
| A) Super sets max Push up to Pull ups 5 SetsB) 50-40-30-20-10 Burpees 1000 meter row or 700 meter run after each round Time cap 30 Min. |
U1 FUNDAMENTALS-Back Hall 4
| 17-06-2024 | Fundamental #4 Strict press/ Push press & Push jerk |
| 19-06-2024 | Fundamental #5 Clean & Med ball clean |
