ENDURANCE-Hall 4
| Monday 26 Aug 24 | |
| WOD: 10 ROUNDS | |
| – 25 cal machine | |
| – 10 Burpees | |
| – 100m run | |
| REST 30 sec | |
| Timecap: 36 minutes | |
| Wednesday 28 Aug 24 | |
| WOD: FOR TIME | |
| – 1000/850m Row | |
| – 700m Run | |
| – 500m Ski | |
| – 800/650m Row | |
| – 400m Run | |
| – 400m Ski | |
| – 500/40m Row | |
| – 200m Run | |
| – 300m Ski | |
| – 250/200m Row | |
| – 100m Run | |
| – 200m Ski | |
| INTO | |
| – 50/35 cal ROW | |
| – 600m Run (400+200m) | |
| Timecap: 40 minutes |
LITE – Hall 4
Tuesday:
4 SETS
300m Run
25 Ring Rows
20 Air Squats
-Rest 2:00 b/t Sets-
(Score is Slowest Set)
Wednesday:
EVERY 1:30 x 8 SETS
1 Power Snatch
+
2 Hang Snatch*
*Start Light and end Moderate-Heavy. Option for Squat or Power.
FOR TIME
100 Alt. DB Devils Press (35/20)
(Score is Time)
KG DB: (15/10)
Thurday:
EMOM x 20 MINUTES
MIN 1 – 15/12 Cal Bike
MIN 2 – 15 Box Jumps (20)
MIN 3 – Max Sit-Ups
MIN 4 – Rest
(Score is Total Sit-Ups)
FINISHER
3 SETS
25 Banded Dante Rows
25 Banded Hammer Curls
25 Banded Tricep Pull-Downs
-Rest As Needed b/t Sets-
Friday:
Build to a Moderate-Heavy 3-Rep Front Squat
FOR TIME
750/600m Row
50 Front Squats (95/65)
750/600m Row
(Score is Time)
KG BB: (42.5/30)
Saturday:
IN TEAMS OF 2…
AMRAP x 15 MINUTES*
20 Toes to Bar or Toes to Something
15 Sumo Deadlifts (Athlete Choice)
10 Muscle-Ups** or Pull-Ups
*P1 works while P2 rests. Split work as needed.
**Option for Bar or Rings.
(Score is Rounds + Reps)
Sunday:
10-8-6-4
Narrow Grip Bench Press*
*Start Light-Mod and Build to Moderate/Mod-Heavy. Grip should be inside normal Bench grip. Perform 15-20 Banded Pull-Aparts after each set.
2 SETS
AMRAP x 8 MINUTES
18 Walking Lunges
12 Burpees
8 Push Press (75/55)
-Rest 2:00 b/t Sets-
*Start from the beginning of each AMRAP.
(Score is Lowest Rounds + Reps)
KG BB: (35/25)
Hrox – Hall 4
| 27-08-24 | Hrox training |
| Amrap 35 min | |
| Buddy workout | |
| 400 meter Run together 16/12 kg kb suitcase hold | |
| 100 Air Squats | |
| 400 meter Run together 16/12 kg kb suitcase hold | |
| 5 lengths Sled push together | |
| 400 meter Run together 16/12 kg kb suitcase hold |
U1 FUNDAMENTALS-Back Hall 4
| 25-09-2024 | Fundamental #4 Strict press/ Push press & Push jerk |
| 30-09-2024 | Fundamental #5 Clean & Med ball clean |
