ENDURANCE-Hall 4
| 09/09 | |
| 5 ROUNDS: | |
| – 40 cal machine | |
| – 30 DB Snatch @15/10kg | |
| – 20 Burpee Box Jump | |
| 1:30 REST | |
| Timecap: 40 minutes | |
| 11/09 | |
| 6 ROUNDS: | |
| – 1 min max cal machine | |
| – 1 min REST | |
| 1 min REST | |
| 6 ROUNDS: | |
| – 1 min max cal other machine | |
| – 1 min rest | |
| 1 min REST | |
| 6 ROUNDS: | |
|
– 1 min max cal same machine you started with
|
|
| – 1 min REST | |
| Timecap: 38 min | |
| Tabata CORE finisher:) |
LITE – Hall 4
Tuesday:
EMOM x 20 MINUTES
MIN 1 – :50 Up-Downs
MIN 2 – :50 DB Goblet Alt. Lunges (Athlete Choice)
MIN 3 – :50 Push-Ups*
MIN 4 – Rest
*Option for Hand Release Push-Ups
(Score is Total Reps)
FINISHER
3 SETS
10/10 DB Side Bends
15 Close Grip DB Floor Press
20 Alt. DB Slides
-Rest As Needed b/t Sets-
Wednesday:
“STAND TALL)”
FOR TIME
2001m Row
-Into-
9 ROUNDS
11 Deadlifts (115/75)
11 Box Jumps (20)
11 Ring Rows
-Into-
2001m Run
(Score is Time)
Thurday:
EVERY 5:00 x 4 SETS
40 Sit-Ups
10 DB Strict Press (20/15)
10 DB Push Press
Max Cal Bike w/ Time Remaining…
-No Additional rest b/t Sets-
(Score is Lowest Bike Cals)
KG DB: (10/7.5)
Friday:
3-3-3-2-2-1 Front Squat
5 SETS
AMRAP x 2 MINUTES*
3 Front Squats (115/75)
5 Burpees
-Rest 1:00 b/t Sets-
*Pick up where you left off.
(Score is Total Rounds + Reps)
KG BB: (52.5/35)
Saturday:
EMOM x 10 MINUTES
MIN 1 – 3 TNG Power Snatches*
MIN 2 – 2-3 Gymnastics Pulling Options**
*Start Light and build up to or slightly past Workout Weight.
**Pulling Options…
Jumping Pull-Ups
Pull-Ups
Chest to Bars
Ring Muscle-Ups
IN TEAMS OF 2…
AMRAP x 16 MINUTES
21-18-15-12-9
Power Snatches (Athlete Choice)
Ring Muscle-Ups or Pull-Ups
*P1 works while P2 rests. Split work as needed. If you finish the round of 9 start back at the round of 21.
(Score is Rounds + Reps)
Sunday:
AMRAP x 30 MINUTES
30/25 Cal Row, Bike, Ski
20 Alt. Box Farmers Step-Ups (Athlete Choice)
15 Hollow Rocks or Tuck Rocks
30/25 Cal Row, Bike, Ski
20 DB Floor Press (Athlete Choice)
15 Hollow Rocks or Tuck Rocks
(Score is Rounds + Reps)
Hrox – Hall 4
| 10-09-24 | Hyrox training |
| EMOM 32 min | |
| Min 1 – 12-15 Wall balls 9/6 kilo | |
| Min 2 – 10-15 Cal Ski erg | |
| Min 3 – 15-20 sit ups | |
| Min 4 – 200 meter run |
U1 FUNDAMENTALS-Back Hall 4
| 09-09-2024 | Fundamental 3. Strict press-push press-push jerk |
| 11-09-2024 | Fundamental 4. Kb swings (Russian & American ) + Sumo deadlift highpull |
