ENDURANCE-Hall 4
| 15.01.24 | Endurance |
| FOR TIME | |
| – 150 Wall Balls @ 9/6kg | |
| – 120/84 cal Echo Bike | |
| – 150 KB Swings @ 20/16kg | |
| 17.01.24 | Endurance |
| MAX EFFORT CAL | |
| – 10 min MAX EFFORT CAL BIKE-ERG | |
| 3 min REST | |
| – 10 min MAX EFFORT CAL SKI-ERG | |
| 3 min REST | |
| – 10 min MAX EFFORT CAL ROW |
LITE – Hall 4
Tuesday:
EMOM x 12 MINUTES
MIN 1 – 10/8 Cal Bike
MIN 2 – 12 Unbroken Wall Balls (14/10)
(No Measure)
KG WB: (6/5)
Back Squat for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
#6: 3 reps
#7: 3 reps
Wednesday:
EVERY 4:00 x 5 SETS
350/300m Row
20 Russian KB Swing
Max Knees to Chest in Time Remaining…
-Rest 2:00 b/t Sets-
KG KB: (16/12)
Friday:
AMRAP x 10 MINUTES
10/8 Cal Echo Bike
10 Deadlifts
KG BB: (52.5/35)
Deadlift for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
#6: 3 reps
#7: 3 reps
Saturday:
4 SETS*
3 Pull-Ups
+
2 Chest to Bars
+
1 Bar Muscle-Up
*Option for Alternative complex…
3 Kip Swings
+
2 Pull-Ups
+
1 Chest to Bar
IN TEAMS OF 2…
AMRAP x 15 MINUTES
30 Pull-Ups
90 Double Unders
30 Thrusters (Athlete Choice, Light)
20 Chest to Bars
60 Double Unders
20 Thrusters (Athlete Choice, Moderate)
10 Bar Muscle-Ups
30 Double Unders
10 Thrusters (Athlete Choice, Heavy)
*P1 works while P2 rests. Split work as needed.
Sunday:
AMRAP x 28 MINUTES
65/50 Cal Row
40 Sit-Ups
30 Alt. Lunges
20 Push-Ups
Hyrox – Hall 4
| 16.01.24 | Hyrox training |
| Amrap: 35 Min | |
| 500meter row | |
| 15 kb deadlifts 2x 20/2×16 | |
| 20 wall balls 6/4 kg | |
| 10 push ups on ball |
U1 FUNDAMENTALS-Back Hall 4
| 15-01-2024 | Fundamental #6 Sumo Deadlift High Pull & Box Jumps |
| 16-01-2024 | Fundamental #7 Burpee & Double unders |
| 17-01-2024 | Fundamental #8 Thrusters |
U1 Fit Mom-Back Hall 4
15-1-2024
