ENDURANCE-Hall 4
| 02/09 | |
| WOD: 2 rounds for time | |
| – 50 Cal Machine | |
| – 50 Double Unders | |
| – 50 Goblet squats 20/12kg | |
| – 50 Hand Release Push Ups | |
| – 700 m Run | |
| – 50 Hand Release Push Ups | |
| – 50 Goblet squats 20/12kg | |
| – 50 Double Unders | |
| – 50 Cal Machine | |
| Timecap: 36-40 minutes | |
| 04/09 | |
| ‘The 29″ | |
| 4 ROUNDS: | |
| – 29 KB Swings @20/16kg | |
| – 29 Sit Ups | |
| – 29 Box Jumps | |
| – 29 Knee 2 Elbows | |
| – 29 Burpees | |
| Timecap: 35 minutes |
LITE – Hall 4
Tuesday:
AMRAP x 20 MINUTES
40/35 Cal Bike
40 Sit-Ups
80 Jumping Jacks*
*Option for 200 Single Unders or 1:30 Double Under Attempts.
(Score is Rounds + Reps)
FINISHER
3 SETS
12-15 DB Wide-Grip Curls
15-20 DB Bent Over Row
20-25 Half Kneeling Banded Rows
-Rest As Needed b/t Sets-
Wednesday:
5-5-5-5
Tempo Strict Press (31X1)*
*Start Light and Build to Moderate.
FOR TIME
10 DBL DB Ground to Overhead (35/20)
20 DB Burpees
30 DB Farmer Alt. Box Step-Ups (20)
40 DB Push Press
50 Burpees*
*Final 50 Burpees performed with no weight.
(Score is Time)
KG DB: (15/10)
Thurday:
ON A 15:00 RUNNING CLOCK…
10 ROUNDS
3 Knees to Elbow
3 Front Squats (135/95)
-Immediately Into-
Max Meter Row w/ Time Remaining…
(Score is Total Meters)
KG BB: (135/95)
Friday:
ON A 12:00 RUNNING CLOCK…
Build to a Heavy 2-Rep TNG Power Snatch
AMRAP x 8 MINUTES
2-4-6 and so on…
Power Snatches (65/45)*
*Complete 2 Chest to Bar Pull-Ups after every full set.
(Score is Total Reps of Both Movements)
KG BB: (30/20)
Saturday:
IN TEAMS OF 2…
AMRAP x 28 MINUTES
400m Run
50 Wall Balls (Athlete Choice)
50 Box Jumps (Athlete Choice)
*P1 & P2 will complete the 400m Run together. Wall Balls and Box Jumps will be split as needed, P1 works while P2 rests.
(Score is Rounds + Reps)
Sunday:
10-8-6-4
Wide Grip Bench Press*
*Start Light-Mod and Build to Moderate/Mod-Heavy. Grip should be inside normal Bench grip. Perform 12-15 Zottman Curls after each set.
AMRAP x 15 MINUTES
10 Push-Ups
15 Tuck-Ups
20 KB Swing (35/20)
(Score is Rounds + Reps)
KG KB: (16/12)
Hrox – Hall 4
| 03-09-24 | Hyrox training |
| 30 Min Amrap in teams of 3 | |
| Buddy 1: 2x 10 meter sled pull Moderate weight | |
| Buddy 2: Amrap of 10 pull ups, 10 push ups, 15 air squats | |
| Buddy 3: rest | |
| Swap when 1 is finished | |
| Carry on where buddy ended the amrap. | |
U1 FUNDAMENTALS-Back Hall 4
| 02-09-2024 | Fundamental 1. Air squat,Front squat,overhead squat |
| 04-09-2024 | Fundamental 2. Deadlift & Push up |
