ENDURANCE-Hall 4
| 07-15-24 | |
| Partner WOD | |
| – 1.4km RUN ( together ) | |
| – 120 Ground to Overhead Plate @20/15kg (split) | |
| – 700m run Burden Run @20/15kg per person (together) | |
| – 120 Burpee Jump on the plate (split) | |
| – 2000m Row (split) | |
| 07-17-24 | |
| WOD: 33 min AMRAP | |
| – 30/22 cal Echo Bike | |
| – 20 Burpees Box Jump Over | |
| – 30 Double KB Hang Power Clean and Jerk @2×16/12kg | |
| – 20 Double KB Front Rack Box Step Overs | |
LITE – Hall 4
Tuesday:
EMOM x 20 MINUTES
MIN 1 – 100 Single Unders
MIN 2 – 20 DB Farmer Alt. Lunges (35/20)
MIN 3&4 – 300m Run
MIN 5 – Rest
(Score is Slowest 300m Run)
KG DB: (15/10)
FINISHER
AMRAP x 6 MINUTES*
6 Single DB Curls
6 DB Overhead Tricep Extensions
12 DB Weighted Glute Bridge-Ups
*Use the same Moderate DB for all movements.
Wednesday:
“JACKIE”
FOR TIME
750/600m Row
40 Thrusters (45/35)
30 Jumping Pull-Ups
(Score is Time)
KG BB: (20/15)
Thurday:
AMRAP x 25 MINUTES
200m KB or DB Farmers Carry (Athlete Choice)*
35/25 Cal Bike
25 V-Ups or Tuck-Ups
15 Hand Release Push-Ups or Knee Push-Ups
*Use a pair of Light or Light-Moderate KBs
(Score is Rounds + Reps)
FINISHER
EMOM x 6 MINUTES
MIN 1 – :45 KB Alt. Around the Worlds
MIN 2 – :45 KB Hollow Body Flutter Kicks
Friday:
5×3
Clean & Jerk*
*Goal is 60-70% or Moderate. Option for Squat or Power. Does not need to be TNG.
6 ROUNDS FOR TIME
5 Power Clean & Jerks (115/75)
10 Box Jump Overs (20)
(Score is Time)
KG BB: (52.5/35)
Saturday:
IN TEAMS OF 2…
FOR TIME*
100-80-60-40-20
Wall Balls (Athlete Choice)
Burpees
Sit-Ups
*P1 works while P2 rests. Split work as needed.
(Score is Time)
Sunday:
SKILL
3 SETS*
:20 L-Hang or Tuck Hang
:20 Chin Over the Bar Hold or Top of Ring Row Hold
:20 Wall Handstand Hold or Pike Hold
*Quick shake out between :20 portions. Goal is to get :20 total time in hold for each position before transitioning.
-Rest 1:00 b/t Sets-
AMRAP x 15 MINUTES
10/8 Cal Bike
12 KB Sumo Deadlift High Pulls (53/35)
6 Ring Rows*
*Feet should be positioned to make 6 Ring Rows challenging. Option for Banded Strict Pull-Ups.
(Score is Rounds + Reps)
KG KB: (24/16)
Hyrox – Hall 4
| 16-07-24 | Hyrox training |
| For Time: | |
| 15-10-5-10-15 calorie Ski | |
| 15-10-5-10-15 Burpees | |
| 15-10-5-10-15 Cal Echo bike | |
| 400 meter Run after each round |
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 |
