ENDURANCE-Hall 4
| 25.09 | Endurance |
| PARTNER WOD | |
| 200 Burpees for time. | |
| Every 50 Burpees – row 1 km. | |
| Core finisher 🙂 | |
| 27.09 | Endurance |
| FOR TIME | |
| 5 ROUNDS | |
| 800/700M ROW | |
| 40 KB Swings 24/20kg | |
| 20 wall balls 6/4 kg |
LITE – Hall 4
Tuesday:
SKILL
EMOM x 12 MINUTES
MIN 1 – :40 Jump Rope Practice*
MIN 2 – 2 Deadlifts + 3 Hang Power Cleans + 4 Alt. Front Rack Lunges**
MIN 3 – :40 Slow Glute Bridge-Ups
*Jump Rope Options:
Reverse Single Unders
Crossover Single/ Double Unders
Double/ Triple Unders
**Start with empty BB and build slightly past workout weight
WORKOUT
5 ROUNDS FOR TIME
8 Deadlifts
10 Hang Power Cleans
12 Alt. Front Rack Lunges
60 Single Unders
(Score is Time)
KG BB: (30/20)
Wednesday:
BENCHMARK WORKOUT
“CINDY (FITNESS)”
AMRAP x 20 MINUTES
6 Ring Rows
8 Push-Ups
12 Air Squats
(Score is Rounds + Reps)
FINISHER
4 SETS (:40 ON/ :20 OFF)
MOVT 1 – Single DB Overhead Hold
MOVT 2 – Single DB Gun Hold
1 SET = MOVT 1 + MOVT 2.
Friday:
STRENGTH
EMOM x 10 MINUTES*
1 Power Snatch +
1 Hang Power Snatch
*Start Light and build to Moderate+.
WORKOUT (FITNESS)
2 SETS
2-3-4-3-2
Power Snatch*
5-10-15-10-5
DB Push Press (Athlete Choice, Moderate)
-Rest 2:00 b/t Sets-
*BB Weight Options:
(43/30)
(52/34)
(61/43)
(70/47)
(Score is Total Time)**
**Combine your times from all 4 efforts.
Do not include 2:00 rest in Total Time
Score
Saturday:
STRENGTH
1.) 5-5-5-5*
Bench Press
*Start Light and build to Moderate-Heavy
Short Rest Into-
2.) 1 Max Rep Set (70% of Heaviest 5)*
*Athlete will complete as many
unbroken reps as possible to get a
score. If the bar is reduced or stopped
for more than :03 at the top or bottom
of the lift the set is over. All athletes
MUST use a spotter.
PARTNER WORKOUT
IN TEAMS OF 2…
AMRAP x 16 MINUTES*
400m Run
Max Box Jumps (24/20)
200m Run
Max Alt. Box Step-Overs
(Score is Total Reps of Box Jumps and Step-Overs)
*P1 will complete a 400m Run while P2
completes Max Box Jumps. Once P1 is
back partners will switch. Once P2
returns P1 will complete a 200m Run
while P2 completes Max Step-Overs.
Once P1 returns switch. Continue in
this order until time expires.
Hyrox – Hall 4
| Di..26..23 | Hyrox training |
| 5 x 3 min Amrap: | |
| 3:00 on/3:00 off | |
| 10 alternating Devils presses 15/10 kg x 1 | |
| 6 Burpee box jump over 24/20″ | |
| Max echo cal Bike | |
U1 FUNDAMENTALS-Back Hall 4
| 25-09-2023 | Fundamental #9 Handstand & Wall walks |
| 26-09-2023 | Fundamental #10 Snatch |
| 27-09-2023 | Fundamental #11 Kettlebell swing * Russian & American |
U1 Fit Mom-Back Hall 4
25-9-2023
