ENDURANCE-Hall 4
| Monday 12 Aug 24 | |
| BRING A FRIEND WORKOUT: | |
| TEAMS OF 2: | |
| 35 min AMRAP | |
| – 20 cal Machine that is available, if only bike erg, + 5 cal | |
| – 20 Burpees to target (pull up bar) | |
| – 40 AbMat Sit Ups | |
| – 40 DB Push Press @2×12.5/7.5kg | |
| Wednesday 14 Aug 24 | |
| WOD: 12 Rounds | |
| – 250/200m Machine that is available | |
| – 12 Hand Release Push Ups | |
| – 15 Double DB Thruster 15/10kg | |
| REST 30 sec | |
| Timecap: 36 minutes |
LITE – Hall 4
Tuesday:
5 SETS FOR MAX REPS
1:00 – Cal Bike
1:00 – Front Squat (75/55)
1:00 – Toes to Bar
1:00 – Up-Downs
1:00 – Rest
(Score is Total Reps)
KG BB: (35/25)
Skll:
3 SETS
:20-:30 L-Hang or Knee-Tuck Hang
8-10 Alt. Candlesticks or 10-12 Hollow Body Rocks
-Rest As Needed b/t Sets-
Wednesday:
ON A 10:00 RUNNING CLOCK…
Practice Handstand Option*
*Options…
Wall HS Hold
Freestanding HS Hold
Pike HS Hold
HS Walk
AMRAP x 15 MINUTES
20 DB Sumo Deadlifts (35/20)
15 DB Push Press
10 Ring Rows*
*Option for Banded Strict Pull-Ups.
(Score is Rounds + Reps)
KG DB: (15/10)
Thurday:
3 SETS*
2 Power Clean
+
2 Front Squat
+
2 Shoulder to Overhead
-Rest As Needed b/t Sets-
*Use an empty barbell or very Light Weight. This is a primer for tomorrow’s 1-Rep Clean & Jerk.
3 ROUNDS FOR QUALITY
800m Run
15 Slow Empty Barbell Bent Over Rows*
30 Lateral Alt. Box Step-Overs (20)
Jump Rope Option (Athlete Choice)**
:45/:45 Side Plank Hold
*:01 Pause at the Top and Bottom of Each Rep
**30 Crossover Singles, 60 Double Unders, or 120 Single Unders
Friday:
Build to a 1-Rep Clean & Jerk
FOR TIME
40 Wall Balls (14/10)
30 Power Cleans (95/65)
20 Shoulder to Overhead
10 Thrusters
(Score is Time)
KG WB: (6/5)
KG BB: (42.5/30)
Saturday:
IN TEAMS OF 2…
AMRAP x 21 MINUTES*
1000/800m Row
50 Sit-Ups
25 Bar Muscle-Ups or Pull-Ups
*P1 works while P2 rests. For the Row, athletes must alternate every 250/200m. Split all other work as needed.
(Score is Rounds + Reps)
Sunday:
AMRAP x 20 MINUTES
3 Half Wall Walks
12 Burpees
18 Alt. DB Hang Snatches (35/20)
24 Single DB Front Rack Alt. Lunge*
*Perform 12 Alt. Lunges with DB on Left Arm then 12 Alt. Lunges with DB on Right Arm.
(Score is Rounds + Reps)
KG DB: (15/10)
FINISHER
EMOM x 9 MINUTES
MIN 1 – :40 Single DB Curl
MIN 2 – :40 Single DB Skull Crusher
MIN 3 – :40 Single DB Alt. Plank Taps
Hyrox – Hall 4
| 13-08-24 | Hyrox training |
| For Total Reps in 30 minutes | |
| 0:00-2:00: 20 calorie Ski Erg | |
| 2:00-4:00: 20 Burpees | |
| 4:00-6:00: 400 meter run | |
| Repeat 5x |
U1 FUNDAMENTALS-Back Hall 4
| 12-08-2024 | cancelled |
| 14-08-2024 | cancelled |
