ENDURANCE-Hall 4
| 07-08-24 | |
| FOR TIME | |
| 5 ROUNDS | |
| – 90 Double Unders | |
| – 25 KB Russian Swings @20/12kg | |
| – 400m Run | |
| – 20 Burpees over the KB | |
| – 200m Run | |
| – 15 Wall Balls @6/4kg | |
| 07-10-24 | |
| A) WOD: 15 min AMRAP | |
| BUDDY WOD | |
| – 1000m Bike Erg | |
| – 20 Wall Balls @6/4kg | |
| – 20 Burpees | |
| REST 3 min | |
| A) WOD: 15 min AMRAP | |
| – 600m Ski Erg | |
| – 20 DB Snatches @15/10kg | |
| – 20 Push Ups | |
| One works, one rest, split reps as you wish, follow the order. | |
LITE – Hall 4
Tuesday:
EVERY 3:00 x 3 SETS
12/12 Single Arm DB Row
20-25 Supinated Band Pull-Aparts
-Rest w/ Time Remaining-
AMRAP x 20 MINUTES
20 Air Squats
10 DB Farmers Alt. Step-Ups (35/20)|(20)
20 Push-Ups
10 DB Farmers Alt. Step-Ups
20 Sit-Ups
(Score is Rounds + Reps)
KG DB: (15/10)
Wednesday:
3-3-3-2-2-1-1
Snatch*
*Option for Squat or Power. Sets of 3 in 60-70% range. Sets of 2 in 70-80% range. Sets of 1 in 80-90+% range. Across the next 6 weeks, we will build and retest a heavy single.
FOR TIME
200 Single Unders
40 Hang Power Snatches (65/45)
200 Single Unders
(Score is Time)
KG BB: (30/20)
Thurday:
TABATA (8 SETS / :20 ON/ :10 OFF)*
TABATA 1 – Up-Downs
TABATA 2 – Toes to Bar or Toes to Something
TABATA 3 – Shuttle Runs**
TABATA 4 – Ring Rows***
*Complete a full Tabata before moving to the next after 1:00 rest.
**1 Rep= 25′ Down.
***Option for Strict Pull-Ups or Strict Chin-Ups
-Rest 1:00 b/t Tabatas-
POST WORKOUT STRENGTH
3 SETS
15-20 Empty Barbell Reverse Curls
12-15 Empty Barbell Upright Rows
8-12 SLOW Barbell Cheater Curls
-Rest As Needed b/t Sets-
Friday:
3-3-3-2-2-1-1
Clean & Jerk*
*Option for Squat or Power. Sets of 3 in 60-70% range. Sets of 2 in 70-80% range. Sets of 1 in 80-90+% range. Across the next 6 weeks, we will build and retest a heavy single.
EMOM x 12 MINUTES
MIN 1 – 12/10 Cal Bike
MIN 2 – Max Cleans (155/105)*
MIN 3 – Rest
*Option for Power or Squat.
(Score is Total Clean Reps)
KG BB: (70/47.5)
Saturday:
IN TEAMS OF 2…
ON A 30:00 RUNNING CLOCK…
100 Box Jumps (Athlete Choice)
100 Jumping Pull-ups
100 Kettlebell Swings (Athlete Choice)
100 Walking Lunges
100 Knees to Elbow
100 Push Press (45/35)
100 Plate Good Mornings (Athlete Choice)**
100 Wall Balls (Athlete Choice)
100 Burpees
100 Double Unders
In Time Remaining…
Max Cal Bike
*P1 works while P2 rests. Split work as needed.
**Plate Good Mornings, Empty Barbell Good Mornings, GHD Hip Extensions or GHD Back Extensions are all acceptable.
(Score is Total Cals)
Sunday:
EVERY 7:00 FOR 3 SETS
800m Run
15 ‘No Push-Up’ DB Renegade Rows (Athlete Choice)*
Max Dips in Remaining Time
*1 Rep = Row (R) + Row (L).
**Option for Ring or Box Dips
-No Additional Rest b/t Sets-
(Score is Lowest Reps of Dips)
FINISHER
2-3 SETS
20-25 Seated Double Banded Lat Pull-Downs
20-25 Banded Upright Rows
15-20 Banded Hammer Curls
-Rest As Needed b/t Sets-
Hyrox – Hall 4
| 09-07-24 | Hyrox training |
| Amrap 40 min. | |
| 1000 meter run | |
| 200 meter farmers carry 2×24/2x 16 | |
| 2000 meter Bike erg | |
| 80 burpee broadjumps | |
| 1000 meter Ski Erg | |
| 100 sandbag alt. lunges 20/10 kg |
U1 FUNDAMENTALS-Back Hall 4
| 08-06-2024 | Fundamental #10 Snatch |
| 10-06-2024 | Fundamental #11 Kettlebell swing Russian & American |
