ENDURANCE-Hall 4
| 07-01-24 | |
| FOR TIME: | |
| – 300 m Row | |
| – 50 DU / 100 SU | |
| – 15 Goblet Squats @ 12/8kg | |
| – 300 m Row | |
| – 50 DU / 100 SU | |
| – 14 Goblet Squats @ 12/8kg | |
| – 300 m Row | |
| – 50 DU / 100 SU | |
| – 13 Goblet Squats @ 12/8kg | |
| … | |
| … | |
| … | |
| – 300 m Row | |
| – 50 DU / 100 SU | |
| – 1 Goblet Squats @ 12/8kg | |
| 07-03-24 | |
| Buddy WOD | |
| FOR TIME | |
| – 150/100 Cal Echo | |
| – 100 Push Ups | |
| – 1.4 km Run (together holding elastic band) | |
| – 100 Air Squats | |
| – 100/75 Cal Echo | |
| 1 works, 1 rests. Follow the order. Split reps as you wish. | |
LITE – Hall 4
Tuesday:
ON A 20:00 RUNNING CLOCK…
Build to a Moderate Complex…
1 Hang Power Snatch
+
2 Power Snatch
(Score is Weight)
EVERY 2:00 x 4 SETS
15 Hang Power Snatches (75/55)
Max Wall Balls (14/10) in Time Remaining…
-Rest 1:00 b/t Sets-
(Score is Lowest Wall Balls)
KG BB: (35/25)
KG WB: (6/5)
Wednesday:
FOR TIME
1250/1000m Row
50 Sit-Ups
800/600m Row
40 Sit-Ups
400/350m Row
30 Sit-Ups
(Score is Time)
POST WORKOUT STRENGTH
3 SETS
12-15 Incline Wide Grip Curls
12-15 Single DB Skull Crusher
15-20 DB Weighted Glute Bridge-Ups
-Rest As Needed b/t Sets-
Thurday:
“BRADSHAW”
10 ROUNDS FOR TIME
3 DB Push Press (35/20) or Pike Push-Ups
6 Deadlifts (155/105)
12 Jumping Pull-Ups
48 Single Unders
KG BB: (70/47.5)
(Score is Time)
Friday:
4×5
Tempo Back Squat (31X1)*
*Build to a Moderate weight and stay Moderate across all sets.
AMRAP x 15 MINUTES
9 ‘No Push-Up’ Renegade Rows (35/20)*
12 DB Front Squats
12/10 Cal Bike
*1 Rep = Row (R) + Row (L).
(Score is Rounds + Reps)
KG DB: (15/10)
Saturday:
ON A 20:00 RUNNING CLOCK…
Build to a Moderate-Heavy Complex
1 Power Clean
+
1 Hang Clean*
+
2 Shoulder to Overhead
*Option for Squat or Power.
IN TEAMS OF 2…
FOR TIME
800m Run
60 Power Clean & Jerks (Athlete Choice)
*P1 and P2 complete the 800m Run together. Once back P1 will work while P2 rests. Split Clean & Jerk reps as needed.
(Score is Time)
Sunday:
4 SETS*
10 Toes to Bar or Toes to Something
20 Box Jumps (24/20)
30 Push-Ups or Knee Push-Ups
40 Walking Lunges
200m DB Farmer Carry (Athlete Choice)
*Option to Wear 20/14 Weight Vest
-Rest 2:00 b/t Sets-
(Score is Total Time)
Hyrox – Hall 4
| 02-07-24 | Hyrox training |
| A) “Legs like Lead” 10 rounds Every 4 min 10 Goblet squats 24/16 kilo 10 Wall bals 9/6 kilo 15/10 Cal Row *Rest remaining time | |
| 10 rounds Every 4 min | |
| 10 Goblet squats 24/16 kilo | |
| 10 Wall bals 9/6 kilo | |
| 15/10 Cal Row | |
| *Rest remaining time | |
| Repaet from 11-05-23 | |
| B) Core finisher | |
| Tabata Hollow Hold 8x 20sec-10sec rest |
U1 FUNDAMENTALS-Back Hall 4
| 01-06-2024 | Fundamental #8 Thrusters |
| 03-06-2024 | Fundamental #9 Handstand & Wall walks |
