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 25 MINUTES
9 Back Squats (115/75)
12 Push-Ups or Knee Push-Ups
15 Box Jumps (20)
21 Sit-Ups
(Score is Rounds + Reps)
KG BB: (52.5/35)
Wednesday:
3-3-3-3
Deadlift*
*Start Moderate and end Heavy.
10 ROUNDS FOR TIME
3 Deadlifts (205/145)
6 Pull-Ups
(Score is Time)
KG BB: (93/65)
Thurday:
ON A 28:00 RUNNING CLOCK…
5000/4500m Row
250 Double Unders*
Max Burpees in Time Remaining
*Option for 250 Jumping Jacks or 400 Single Unders
(Score is Total Burpees)
Friday:
3-3-3
Snatch*
*Start Light and end Moderate. This is a Deload Week. Option for Squat or Power.
“NANCY”
5 ROUNDS FOR TIME
400m Run
15 Front Squats (95/65)
(Score is Time)
KG BB: (42.5/30)
Saturday:
IN TEAMS OF 2…
AMRAP x 20 MINUTES*
40 Toes to Bar
20 Hand Release Push-Ups or Push-Ups
40 Russian KB Swings (Athlete Choice)
20 Strict Handstand Push-Ups or Pike Push-Ups
*P1 works while P2 rests. Split work as needed.
(Score is Rounds + Reps)
FINISHER
FOR QUALITY
10-15-20-15-10
DB Floor Press
DB Hammer Curls
Sunday:
5 SETS
10 Up-Down to Target*
15/12 Cal Row, Bike or Ski
20 Box Alt. Step-Ups (24/20)
25 Air Squats
*Target is ideally 6″ above standing reach.
-Rest 1:00 b/t Sets-
(Score is Slowest Set)
Hyrox – Hall 4
| 06-08-24 | Hyrox training |
| AMRAP in 30 minutes | |
| 10 Burpee Broad Jumps | |
| 20 Push-Ups | |
| 30 Sandbag Lunges (60/40 lb) | |
| 40 calorie on Cardio machine |
U1 FUNDAMENTALS-Back Hall 4
| 05-08-2024 | cancelled |
| 07-08-2024 | cancelled |
