Programming Week 31 – 2024-Hall 4

ENDURANCE-Hall 4

08-05-24
	BUDDY WORKOUT
	WOD: 10 ROUNDS
	– 10 Devil Presses @2×15/10kg
	– 30 cal (Machine that is available, bike erg is + 5 cal)
	After round 2-4-6-8 and 10th = run together 400m
	Timecap: 42 Minutes

7 Aug 24
	WOD: 38 AMRAP
	BUDDY WOD
	– 100 cal Machine that is available
	– 60 DB Snatches @15/10kg
	– 40 Burpees

LITE – Hall 4

Tuesday:

AMRAP x 18 MINUTES
400m Run
15 Toes to Something
6 Strict Pull-Ups

(Score is Rounds + Reps)

FINISHER

2-3 SETS
10/10 Single Arm Supported DB Row
12-15 DB Bent Over Reverse Flyes

-Rest As Needed b/t Sets-

Wednesday:

5×3
1+1/2 Back Squat

7 ROUNDS FOR TIME
10 Back Squats (65/45)
70 Single Unders

(Score is Time)

KG BB: (30/20)

Thurday:

EMOM x 24 MINUTES
MIN 1&2 – 500/400m Row
MIN 3 – Max Burpees to Target*
MIN 4 – Rest

*Target is ideally 6″ above standing reach.

(Score is Lowest Burpees)

Friday:

5×1
Snatch*

*Goal is 80-90% or Heavy. Option for Squat or Power.

EVERY 2:00 x 6 SETS
4 Power Snatches (95/65)
6 Jumping Pull-Ups
8 Box Jump Overs (20)

-Rest w/ Time Remaining-

(Score is Slowest Set)

KG BB: (42.5/30)

Saturday:

IN TEAMS OF 2…

AMRAP x 28 MINUTES*
50 Air Squats
50 Push-Ups
50 Walking Lunges
400m Run

*The 400m Run will be completed together. All other movements will be split as needed with P1 working while P2 rests.

(Score is Rounds + Reps)

Sunday:

3 SETS FOR QUALITY
3:00 Row, Bike, or Ski
10 Up-Downs
20 Russian KB Swings (Athlete Choice)
30 Sit-Ups
40 Crossover Single Unders*
1:00 Static Hold**

-Rest 1:00 b/t Sets-

*Option for 80 Single Unders
**Static Hold Options…
Plank Hold
Side Plank Hold (:30/ea side)
Wall Handstand Hold
Tuck or Hollow Hold
Deadhang Hold

Hyrox – Hall 4

U1 FUNDAMENTALS-Back Hall 4

29-06-2024	Fundamental #4 Strict press/ Push press & Push jerk
31-06-2024	Fundamental #5 Clean & Med ball clean