ENDURANCE-Hall 4
| 16/09 | |
| PARTNER WOD | |
| Every 4 min for 40 minutes | |
| – 20/16 cal Echo Bike | |
| – 14 Burpees | |
| – 16/12 cal Echo Bike | |
| – 8 Burpees | |
| TIME LEFT = REST | |
|
SPLIT WORK EXACTLY IN HALF, FOLLOW THE ORDER.
|
|
| SCORE = SLOWEST ROUND. | |
| 18/09 | |
| 5 ROUNDS FOR TIME: | |
| – 700m Run | |
| – 12 double dumbell devil presses 15/10kg | |
| – 25 AbMat Sit Ups | |
| Timecap: 40 minutes |
LITE – Hall 4
Tuesday:
AMRAP x 18 MINUTES
20 Box Jumps (20)
20 Sit-Ups
6 DB Farmers Alt. Box Step-Up (35/20)*
6 Strict Knees to Chest
*Reps increase by 4 each round. EX: RND 1= 6 Step-Ups, RND 2= 10 Step-Ups and so on.
(Score is Rounds + Reps)
KG DB: (15/10)
FINISHER
2-3 SETS
12-15 DB Pullovers
12-15 DB Upright Rows
1:00 Alt. DB Slides
-Rest As Needed b/t Sets-
Wednesday:
FOR TIME
12-9-7
Pull-Ups*
Power Snatch (95/65)
*Chest to Bar Optional.
(Score is Time)
KG BB: (42.5/30)
Thurday:
EMOM x 25 MINUTES
MIN 1 – 150m Run
MIN 2 – 100 Single Unders
MIN 3 – 150m Run
MIN 4 – Max Alt. Lunges
MIN 5 – Rest
(Score is Total Lunges)
FINISHER
EMOM x 6 MINUTES
MIN 1 – :40 Single DB Curls
MIN 2 – :40 Single DB Overhead Tricep Extensions
Friday:
ON A 16:00 RUNNING CLOCK…
Build to a Moderate-Heavy 3-Rep Bench Press
FOR TIME
20-15-10-5-10-15-20
Russian KB Swings (53/35)
Burpees
(Score is Time)
KG KB: (24/16)
Saturday:
IN TEAMS OF 2…
AMRAP x 20 MINUTES*
60/50 Cal Row
50 Front Squats (Athlete Choice)
40 Toes to Bar or Something
30 Handstand or Hand Release Push-Ups
20 Alt. Pistols or Narrow Stance Air Squats
*P1 works while P2 rest. Split work as needed.
(Score is Rounds + Reps)
Sunday:
3 SETS
AMRAP x 7 MINUTES*
Reps Box Jumps**
10/8 Cal Bike
10 Strict Pull-Ups or 15 Ring Rows
-Rest 2:00 b/t Sets-
*Restart from the beginning of each AMRAP.
**AMRAP 1= 15 Reps @20
AMRAP 2= 10 Reps @24/20
AMRAP 3= 5 Reps @30/24
(Score is Lowest Rounds + Reps)
Hrox – Hall 4
| 17-09-24 | Hyrox training |
| 10 min working clock | |
| Teams of 3 Heavy sled push | |
| Wod: Amrap 25 min | |
| 700 meter run | |
| 50 burpees | |
| 400 meter run | |
| 50 wall balls | |
| 400 meter run | |
| 200 meter pinch plates walks 2x 15/2x 10 kg | |
| 400 meter run | |
U1 FUNDAMENTALS-Back Hall 4
| 16-09-2024 | Fundamental 5. Medball clean & Barbell clean |
| 18-09-2024 | Fundamental 6. Hang power Snatch & Global extention to Global flexion |
