ENDURANCE-Hall 4
| 19 August 24 | |
| WOD: BUDDY WOD | |
| FOR TIME | |
| – 2km Machine that is available | |
| – 2.2 km Run | |
| -150 Wall Balls @6/4kg | |
| -150 AbMat Sit Ups | |
| Complete in any order you like to achieve the fastest time. | |
| 1 works, 1 rests. | |
| Timecap: 35 minutes | |
| 21 Aug 24 | |
| BUDDY WOD | |
| FOR TIME | |
| Buy IN: 1k on machine | |
| THEN | |
| 20 ROUNDS: | |
| – 8 Russian KB Swings @20/12kg | |
| – 5 Burpee Box Jump Over | |
| SWITCH AFTER COMPLETING FULL ROUND | |
| Buy OUT: 1000m Run (together) | |
| Timecap: 34 minutes |
LITE – Hall 4
Tuesday:
AMRAP x 16 MINUTES
100m DB Farmers Carry (35/20)
15 Box Jumps (20)
10 DB Farmer Alt. Box Step-Ups
5 Strict Pull-Ups
(Score is Rounds + Reps)
KG DB: (15/10)
POST WORKOUT SKILL
3 SETS*
:20 Top of the Dip Hold
:20 Bottom of the Dip Hold
10-12 Alt. Banded Pistol Squats or Alt. Single Leg Box Squats
*Dip can be held on Rings, Dip Bar, or Bench/Box
-Rest As Needed b/t Sets-
Wednesday:
EMOM x 5 MINUTES*
Choose a Pressing Complex…
*Pressing Complex Options:
GYM. OPTION…
2 Strict Handstand Push-Ups
+
2 Kipping Handstand Push-Ups
or…
DB OPTION…
2 DB Strict Press
+
2 DB Push Press
5 ROUNDS FOR TIME
7 DB Strict Press (35/20)*
9 Front Squats (115/75)
12 Burpees
*Option for heavier DBs, 50/35
(Score is Time)
KG BB: (52.5/35)
Thurday:
IN TEAMS OF 2…
AMRAP x 30 MINUTES*
400m Run**
60 Toes to Bar or Toes to Something
80 Russian KB Swings (Athlete Choice)
120 KB Goblet Alt. Lunges
160 Double Unders or 320 Single Unders
*P1 & P2 will compete the 400m run together. All other work will be split as needed, P1 working while P2 rests.
**Every 100m= 1 Rep.
(Score is Rounds + Reps)
Friday:
FOR TIME*
25-20-15-10-5
Push Press (75/55)
*Complete 12/10 Cal Row after every full set.
(Score is Time)
KG BB: (35/25)
10-8-6-4
Bench Press*
*Start Light and end Moderate+. Complete 16-20 Alt. DB Hammer Curls (Athlete Choice) after each set.
Saturday:
ON A 12:00 RUNNING CLOCK…
Build to a Heavy 2-Rep TNG Power Clean
IN TEAMS OF 2…
AMRAP x 15 MINUTES
1 Power Clean (Athlete Choice)
2 Box Jump Overs (Athlete Choice)
3 Chest to Bars or Pull-Ups
*P1 completes a full round while P2 rests. Once a full round is completed partners switch.
(Score is Rounds + Reps)
Sunday:
EMOM x 30 MINUTES
MIN 1&2 – Cardio Choice*
MIN 3 – 10-15 Strict Dips**
MIN 4 – 10/10 DB Hang Power Snatch (Athlete Choice)
MIN 5 – Max Sit-Ups
MIN 6 – Rest
*Moderate Pace, Nasal Breathing Only.
**Option for Bench or Rings.
(Score is Total Sit-Ups)
Hrox – Hall 4
| 20-08-24 | Hrox training |
| AMRAP in 32 minutes | |
| From 0:00-10:00, AMRAP of: | |
| 20 Burpee Broad Jumps | |
| 200 meter Run | |
| Rest 1 minute | |
| From 11:00-21:00, AMRAP of: | |
| 20 Sandbag Lunges (10/60 lb) | |
| 200 meter Row | |
| Rest 1 minute | |
| From 22:00-32:00, AMRAP of: | |
| 20 Wall Ball Shots (20/14 lb) | |
| 200 meter Ski Erg | |
U1 FUNDAMENTALS-Back Hall 4
| 19-08-2024 | cancelled |
| 21-08-2024 | Fundamental #6 Sumo Deadlift High Pull & Box Jumps |
