ENDURANCE-Hall 4
| 23/09 | |
| WOD: AMRAP 40 min | |
| BUY IN: 5 ROUNDS | |
| – 50 Double Unders | |
| – 30 Wall Balls 6/4kg | |
| – 20 Burpees | |
| Into: | |
| Whatever time is left = max cal machine | |
| SCORE – cal machine | |
| 25/09 | |
| WOD: FOR TIME | |
| 1,2,3,4,5,6,7,8,9,10 of: | |
| – Devil Press 2×15/10 kg | |
| * after each set of Devil Presses perform 1 round of: | |
| – 20 Lunges | |
| – 15/10 cal Row | |
| Timecap: 35 minutes |
LITE – Hall 4
Tuesday:
4 SETS FOR QUALITY
12 Banded Straight Arm Lat Push Downs
8 Dynamic Kip Swings
Reps of Pull Gymnastic Options*
**Pulling Options…
6-8 Slow Ring Rows
4-6 Strict or Banded Strict Pull-Ups
2-4 Bar Muscle-Ups
-Rest as Needed b/t Sets-
AMRAP x 16 MINUTES
72 Single Unders
12 Back Rack Alt. Lunges (75/55)
6 Strict Pull-Ups
(Score is Rounds + Reps)
KG BB: (35/25)
Wednesday:
FOR TIME
40/30 Cal Bike
30 Russian KB Swings (53/35)
25 Sit-Ups
20 Alt. DB Snatches (35/20)
50/40 Cal Bike
40 Russian KB Swings
35 Sit-Ups
30 Burpees
60/50 Cal Bike
50 Russian KB Swings
40 Sit-Ups
30 Alt. DB Devils Press
(Score is Time)
KG KB: (24/16)
KG DB: (15/10)
Thurday:
3 SETS
400m Run
2/2 KB or DB Turkish Get-Ups (Athlete Choice)
10 Feet Elevated Ring Rows or DB Bent Over Rows (Athlete Choice)
10 Strict Handstand Push-Ups or Seated DB Strict Press (Athlete Choice)
200m KB or DB Suitcase Carry (Athlete Choice)*
1:00 Plank Hold
*Switch hands as needed
-Rest 1:00 b/t Sets-
Friday:
5×5 Back Squat
4 SETS*
AMRAP x 3 MINUTES
3 Up-Downs
6 Toes to Something
9 DB Front Squats (35/20)
-Rest 1:00 b/t Sets-
*Pick up where you left off.
(Score is Total Rounds + Reps)
KG DB: (15/10)
Saturday:
IN TEAMS OF 2…
AMRAP x 22 MINUTES
1 Ring Muscle-Up or Burpee Pull-Up
2 Hang Power Cleans (Athlete Choice)
3 Shoulder to Overhead
4 Box Jump Overs (Athlete Choice)
*P1 will complete a full round while P2 rests. Once a full round is complete partners will switch.
(Score is Total Rounds + Reps)
Sunday:
AMRAP x 20 MINUTES
800m Run
30 Push-Ups
20 Sumo Deadlifts (155/105)
(Score is Rounds + Reps)
KG BB: (70/47.5)
FINISHER
2-3 SETS
8/8 Single Leg Empty BB RDL
10-12 Hamstring Curls on MedBall
:45/:45 Side Plank
-Rest As Needed b/t Sets-
Hrox – Hall 4
| 24-09-24 | Hyrox training |
| EMOM “MAJA” | |
| Min.1 – 12-15 Wall balls 9/6 kg | |
| Min.2 – 10-15 cal.Row | |
| Min.3 – 15 Sit ups | |
| Min.4 – Max 20 meter shuttle runs for 45 sec.. |
U1 FUNDAMENTALS-Back Hall 4
| 23-09-2024 | cancelled |
| 25-09-2024 | Fundamental 1. Air squat,Front squat,overhead squat |
