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:
ON A 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy Complex
2 Front Squats
+
2 Push Press
(Score is Weight)
“FRAN”
FOR TIME
21-15-9
Thrusters (65/45)
Ring Rows
(Score is Time)
KG BB: (30/20)
Wednesday:
EMOM x 18 MINUTES
MIN 1 – :45 Single Unders
MIN 2 – :45 DB Goblet Alt. Lunges (35/20)
MIN 3 – :45 Sit-Ups*
(Score is Total Reps)
KG DB: (15/10)
FINISHER
4 SETS (:40 ON/ :20 OFF)
MOVT 1 – Single DB Curls
MOVT 2 – Single DB Hollow Body Flutter Kicks
-No Additional Rest /bt Sets-
Thurday:
IN TEAMS OF 2…
AMRAP x 23 MINUTES*
80/65 Cal Bike**
60 Russian KB Swings (Athlete Choice)
40 Hand Release Push-Ups
200m KB Suitcase Carry***
*P1 works while P2 rests, split work as needed.
**While P1 works on Bike, P2 must hold KB in either hand Suitcase Hold.
***Switch KB b/t partners as needed.
(Score is Rounds + Reps)
Friday:
“THE DESCENT”
5 ROUNDS FOR TIME
15/12 Cal Row
50 Wall Balls (14/10)*
10 Burpee Box Jump Overs (20)
*Wall Balls come down by 10-Reps Every Round (50-40-30-20-10)
(Score is Time)
KG WB: (6/5)
FINISHER
2-3 SETS
15-20 Straight Arm Banded Lat Push Downs
15-20 Banded Dante Rows
20-25 Banded Hammer Curls
-Rest As Needed b/t Sets-
Saturday:
EMOM x 8 MINUTES
MIN 1 – 1 Power Clean + 2 Hang Power Cleans
MIN 2 – 1 Power Snatch + 2 Hang Power Snatches
*Start Light and build slightly past Workout Weight.
(Score is Weight)
IN TEAMS OF 2…
AMRAP x 20 MINUTES
10 Power Snatches (Athlete Choice)
15 Pull-Ups
10 Power Cleans
*P1 works while P2 completes a 400m Run. Once P2 is back P1 will complete a 400m Run and P2 will pick up where P1 left off.
(Score is Rounds + Reps)
Sunday:
5 SETS*
AMRAP x 3 MINUTES
4 Reps of Gym. Push**
8 V-Ups or Tuck-Ups
12 Walking Lunges
-Rest 1:00 b/t Sets-
*Pick up where you left off each round.
**Gym Push Options…
Push-Up
Pike Push-Up
Hand Release Push-Up
Handstand Push-Up
(Score is Total Rounds + Reps)
3 SETS
15-20 DB Hip Thrusts*
8/8 DB Goblet Bulgarian Split Squats*
1:00 Plank Hold
*Use box or bench to support.
-Rest As Needed b/t Sets-
Hyrox – Hall 4
| 25-06-24 | Hyrox training |
| AMRAP in 40 minutes Complete 8 rounds of: 40 second Max Wall Ball Shots 9/6 kilo 20 second Rest 40 second Max Calorie Ski Erg 20 second Rest 40 second Max Lunges 20 second Rest 40 second Max Burpees 20 second Rest 40 second Max V-Ups 20 second Rest |
U1 FUNDAMENTALS-Back Hall 4
| 27-05-2024 | Fundamental #11 Kettlebell swing Russian & American |
| 29-05-2024 | Fundamental #12 Turkish get up & Kettlebell snatch |
