ENDURANCE-Hall 4
| 11.09 | Endurance |
| WOD: 8 rounds | |
| – 20 kcal Echo BIKE | |
| – 20 Goblet Squats | |
| – 20 Burpees | |
| RX = 24/16 kg | |
| 13.09 | Endurance |
| Partner WOD | |
| FOR TIME: | |
| 50/40 kcal ROW/Echo bike | |
| 50 Thrusters 30/20 kg | |
| 10 Burpees | |
| 40 kcal ROW /Echo bike | |
| 40 Thrusters 30/20 kg | |
| 20 Burpees | |
| 30 kcal ROW/Echo bike | |
| 30 Thrusters 30/20 kg | |
| 30 Burpees | |
| 20 kcal ROW/Echo bike | |
| 20 Thrusters 30/20 kg | |
| 40 Burpees | |
| 10 kcal ROW/Echo bike | |
| 10 Thrusters 30/20 kg | |
| 50 Burpees | |
LITE – Hall 4
Tuesday:
WORKOUT
AMRAP x 20 MINUTES*
3:00 Cardio Choice**
10/10 Single Arm DB Push Press (Athlete Choice, Mod)
20 Slam Balls (Athlete Choice)
20 Up-Downs
(Score is Rounds + Reps)
POST WORKOUT STRENGTH
3×6*
Bench Press
*Build to a Moderate-Heavy weight and stay at that weight across all sets. If you
benched last week for the 8s, try to go heavier this week.
(Score is Weight)
Wednesday:
STRENGTH
EMOM x 8 MINUTES
1 Power Clean +
2 Hang Power Clean
*Start Light and build to Moderate+.
(Score is Weight)
WORKOUT
4 SETS
10 Toes to Something
8 Hang Power Cleans*
6 Toes to Something
4 Power Cleans
-Rest 2:00 b/t Sets-
KG BB1: (35/25)
KG BB2: (42.5/30)
KG BB3: (52.5/35)
KG BB4: (60/42.5)
Friday:
WORKOUT
FOR TIME
50/40 Cal Bike
40 Back Rack Alt. Lunges
30 Tuck-Ups*
40/30 Cal Bike
30 Back Rack Alt. Lunges
20 Tuck-Ups
30/25 Cal Bike
20 Back Rack Alt. Lunges
10 Tuck-Ups
*NOTE — Option to hold plate over chest.
Focus in Tuck-Up should be bringing the
knees up and into the chest similar to the
movement pattern in the Rope Climb.
(Score is Time)
KG BB: (30/20)
Saturday:
SKILL
ON A 10:00 RUNNING CLOCK…
Practice A Gymnastics Pull Option*
*Options:
Vertical Ring Rows
(Strict) Pull-Ups
(Strict) Chest to Bar
Bar/ Ring Muscle-Ups
(No Measure)
PARTNER WORKOUT
IN TEAMS OF 2…
AMRAP x 18 MINUTES
4 DB Hang Power Clean & Jerk (Athlete Choice)
4 Box Jump Overs (24/20)
2 Muscle-Ups**
*P1 will complete 1 full round while P2 rests. Once P1 completes a full round switch.
**Option for Ring or Bar.
(Score is Rounds + Reps)
Hyrox – Hall 4
| Di..12.09.23 | Hyrox training |
| For Time: | |
| 30-25-20-15-10 | |
| Cal Ski/row | |
| Hr Push ups | |
| Db push press 15/10 kg x 2 | |
| Kb Deadlifts 20/16 kg x 2 | |
| Do..14.09.23 | Hyrox training |
| For Time: | |
| 1000m Row/ski | |
| 4x | |
| 45 m db lunge 15/10 kg x 2 | |
| 25 wall balls 6/4 kg | |
| 400 meter run | |
| 100/75 Cal bike | |
U1 FUNDAMENTALS-Back Hall 4
| 11-09-2023 | Fundamental #2 Deadlift & Sit-up |
| 12-09-2023 | Fundamental #3 Front Squat & Overhead squat |
| 13-09-2023 | Fundamental #4 Strict press/ Push press & Push jerk |
U1 Fit Mom-Back Hall 4
11-9-2023
