ENDURANCE-Hall 4
| 28.08 | Endurance |
| WOD: BUDDY WOD | |
| BUY IN: | |
| – 60/54/48 cal Echo Bike | |
| THEN | |
| 10 ROUNDS: | |
| – 14 Burpee Box Jump Over | |
| – 12 Dual DB Push Press | |
| – 10 Dual DB Box Step Over | |
| – 8 Devil Press | |
| BUY OUT: | |
| – 60/54/48 cal Echo Bike | |
| RX= 2 x 15/10kg | |
| 30.08 | Endurance |
| 5 Rounds for time: | |
| 40 KB Swings 24/16kg | |
| 20/15 kcal row/bike | |
| 10 Deadlifts ( 1.0 BW gents / 0.75 BW ladies ) | |
| 20/15 Kcal Row/bike |
LITE – Hall 4
Tuesday:
STRENGTH (ALL)
EMOM x 8 MINUTES*
MIN 1 – 1 Hang Squat Snatch + 1 Squat Snatch**
MIN 2 – 3-5 Reps of Gymnastics Pulling Skill
“AMANDA”
FOR TIME
12-9-7
Pull-Ups*
Power Snatch (95/65)
*Chest to Bar Optional.
(Score is Time)
KG BB: (42.5/30)
Wednesday:
1.) EMOM x 6 MINUTES
MIN 1 – :15/:15 Single Leg Single Unders
MIN 2 – :20 Tall Jump Single Unders +:20 Fast Wrist Single Unders
MIN 3 – Rest
-Short Rest b/t P1 & P2-
2.) EMOM x 6 MINUTES
MIN 1 – :30 Jump Rope Practice*
MIN 2 – Rest
WORKOUT (FITNESS)
1.) ON AN 10:00 RUNNING CLOCK…*
200 Single Unders
50/40 Cal Row
20 Burpees
-Rest w/ Time Remaining-
Into…
2.) 4 ROUNDS FOR TIME*
50 Single Unders
12/10 Cal Row
5 Burpees
Friday:
STRENGTH (ALL)
ON A 12:00 RUNNING CLOCK…
Build to a Moderate-Heavy 2-Rep Power Clean
“ELIZABETH”
FOR TIME
21-15-9
Power Cleans (135/95)
Hand Release Push-Ups
(Score is Time)
KG BB: (60/42.5)
Saturday:
AMRAP x 25 MINUTES*
400m Run
20 Box Jumps (24/20)
20 Back Rack Alt. Lunges (95/65)
40 Sit-Ups
200m Run
10 Box Jumps
20 Back Rack Lunges
20 Sit-Ups
*Each 100m counts as 1 rep. For
example, if an athlete finishes 1 round
+ 30 Box Jumps their score would be 1
Rounds + 34 Reps.
KG BB: (42.5/30)
Hyrox – Hall 4
| 29.08.23 | Hyrox training |
| w up | |
| 15min oefenen met ski en roei techniek | |
| Kwart hyrox: 1k run – 1k ski – 1k run – 1k row | |
| Finisher: 100 wallballs for time |
| 31.08.23 | Hyrox training |
| Hele Hyrox zonder rennen | |
| 1km SkiErg. | |
| 50m Sled push. | |
| 50m Sled pull. | |
| 80m Burpee broad jump. | |
| 1km Row. | |
| 200m Farmer’s carry. | |
| 100m Sandbag lunge. | |
| 100 Wall balls. |
U1 FUNDAMENTALS-Back Hall 4
| 28-8-2023 | Fundamental #7 Burpee & Double unders |
| 29-08-2023 | Fundamental #8 Thrusters |
| 30-08-2023 | Fundamental #9 Handstand & Wall walks |
| 31-08-2023 | Fundamental #10 Snatch |
U1 Fit Mom-Back Hall 4
28-8-2023 & 1-9-2023
