ENDURANCE-Hall 4
| Mon 07-22-24 | |
| WOD: 35 min AMRAP | |
| – 50 Walballs 9/6kg | |
| – 40 Box Jumps 24/20″ | |
| – 30 T2B / 30 L-Ups | |
| – 20 double kb Deadlifts @ 2×20/2×12 kg | |
| – 700 m Run | |
| Wed 07-24-24 | |
| WOD: FOR TIME | |
| – 20 Burpees + 400/300m Row + 200m Run | |
| – 18 Burpees + 400/300m Row + 200m Run | |
| – 16 Burpees + 400/300m Row + 200m Run | |
| – 14 Burpees + 400/300m Row + 200m Run | |
| – 12 Burpees + 400/300m Row + 200m Run | |
| – 10 Burpees + 400/300m Row + 200m Run | |
| – 8 Burpees + 400/300m Row + 200m Run | |
| – 6 Burpees + 400/300m Row + 200m Run | |
| – 4 Burpees + 400/300m Row + 200m Run | |
| – 2 Burpees + 400/300m Row + 200m Run |
LITE – Hall 4
Tuesday:
5 ROUNDS FOR TIME
15/12 Cal Bike
10 Toes to Something*
*Add 5 reps each round. EX: RND 1= 10 TTS, RND 2= 15 TTS and so on.
(Score is Time)
FINISHER
2-3 SETS
10 DB Front Raises (Light)
10 DB Lateral Raises (Light)
10 DB Upright Rows (Moderate)
-Rest As Needed b/t Sets-
Wednesday:
5×3
Pausing Deadlift*
*Use the same Moderate weight for all 5 sets. Pause for :02 below the knee on the way up and down each rep. Option for Clean Grip or Snatch Grip.
“FIGHT GONE BAD”
3 ROUNDS FOR MAX REPS
1:00 – Wall Balls (14/10)
1:00 – Sumo Deadlift High Pulls (65/45)
1:00 – Box Jumps (20)
1:00 – Push Press
1:00 – Cal Row
1:00 – Rest
(Score is Total Reps)
KG WB: (6/5)
KG BB: (30/20)
Thurday:
PARTNER WORKOUT
IN TEAMS OF 2…
AMRAP x 28 MINUTES*
400m Run
60 Ring Rows**
80 Plate Weighted Sit-Ups (Athlete Choice)
100 Plate Gun Hold Alt. Lunges
*P1 works while P1 rests. The 400m Run will be completed together, all other work will be split as needed.
**Option for Strict Pull-Ups.
(Score is Rounds + Reps)
Friday:
5×2
Snatch*
*Goal is 70-80% or Moderate-Heavy. Option for Squat or Power. Does not need to be TNG.
(Score is Weight)
FOR TIME
25 Burpees
7 Hang Power Snatches (95/65)
20 Burpees
6 Hang Power Snatches
15 Burpees
5 Hang Power Snatches
10 Burpees
4 Hang Power Snatches
5 Burpees
3 Hang Power Snatches
(Score is Time)
KG BB: (42.5/30)
Saturday:
1.) EMOM x 5 MINUTES*
2 Bottom to Half Strict Pull-Up
+
2 Top to Half Strict Pull-Up
+
1 Strict Pull-Up
*Band Optional.
-Short Rest b/t P1 & P2-
2.) EMOM x 5 MINUTES
1 Kip Swing
+
1 Chest to Bar or Pull-Up
+
1 Kip Swing
IN TEAMS OF 2…
AMRAP x 18 MINUTES
200 Double Unders
100 Cal Row
50 Chest to Bar Pull-Ups
*P1 works while P2 rests. Split work as needed.
(Score is Rounds + Reps)
Sunday:
EMOM x 20 MINUTES
MIN 1 – 2 Half Wall Walks
MIN 2 – 20 Tuck-Ups
MIN 3 – Max Single DB Alt. Box Step-Ups (35/20)|(20)*
MIN 4 – Rest
*DB can be held any way above the waist.
(Score is Lowest Step-Ups)
KG DB: (15/10)
FINISHER
2-3 SETS
12-15 DB Bent Over Row
15-20 DB Floor Press
-Rest 1:30 b/t Sets-
Hyrox – Hall 4
| 23-07-24 | Hyrox training |
| A) Sled pull (short straps) | |
| 8x 30 meter AHAP | |
| B)20 Min Amrap | |
| 15 unbroken Wall balls 6/4 kilo | |
| *Max push ups | |
| *every break is 400 meter run |
U1 FUNDAMENTALS-Back Hall 4
| 22-06-2024 | Fundamental #2 Deadlift & Sit-up |
| 24-06-2024 | Fundamental #3 Front Squat & Overhead squat |
