ENDURANCE-Hall 4
| 22.01.24 | Endurance |
| EVERY 4 min x 7: | |
| – 24/18 cal Echo Bike | |
| – 16 Alternating single DB devils presses 15/10kg | |
| TIME LEFT = REST | |
| 24.01.24 | Endurance |
| WOD: Every 5 min x 6: | |
| – 100 Double Unders scaled 200 singles | |
| – 20/15 cal Row/bike | |
| – 20 DB Thrusters @2×15/10kg | |
| TIME LEFT REST |
LITE – Hall 4
Tuesday:
STRENGTH — Build to a Moderate 5-Rep Strict Press
“OPEN 12.3 (ADJUSTED)”*
AMRAP x 18 MINUTES
15 Box Jumps (20)
12 Push Press
9 Knees to Chest
*This is the same format as CF Open 12.3, but weight/ movement standards have been adjusted to reflect current CF Open standards.
(Score is Rounds + Reps)
KG BB: (35/25)
Wednesday:
WORKOUT
FOR TIME
15/12 Echo Bike
40 Russian KB Swings (53/35)
20 Walking Lunges
20/16 Cal Echo Bike
30 Russian KB Swings
20 Walking Lunges
30/25 Cal Echo Bike
20 Russian KB Swings
20 Walking Lunges
(Score is Time)
KG KB: (24/16)
FINISHER
3 SETS
12/12 Single Arm Banded Dante Rows
10/10 SA KB Upright Rows
8/8 KB Around the Worlds
-Rest As Needed b/t Sets-
Friday:
WORKOUT
2 SETS*
AMRAP x 5 MINUTES
10 Up-Downs
10 DB Goblet Squats
-Rest 1:00 b/t Sets-
*Pick up where you left off.
(Score is Total Rounds + Reps)
KG DB: (15/10)
POST WORKOUT STRENGTH — 8×2 Back Squat
Saturday:
PARTNER WORKOUT
IN TEAMS OF 2…
FOR TIME*
1250m Row
42 Clean & Jerks (Athlete Choice)
600m Row
42 Clean & Jerks
1250 Row
*Partners will complete all runs together. P1 and P2 will split Clean & Jerks as needed with one partner working and one partner resting.
(Score is Time)
Sunday:
STRENGTH — 10-8-6 Bench Press
WORKOUT
AMRAP x 15 MINUTES
10 Push-Ups
20 Alt. Box Step-Ups (20)
30 Tuck-Ups
80 Single Unders
(Score is Rounds + Reps)
Hyrox – Hall 4
| 23.01.24 | Hyrox training |
| 15 Min Farmer walks RPE 7 | |
| 25 Min Amrap: partner wod | |
| 10-20-30-40-50-etc….. | |
| Kb Deadlift 2x 20/2x16kg | |
| Goblet lunge | |
| 10-20-30-40-50-etc…. | |
| Wall balls 6/4kg | |
| * 40/30 cal ski erg or Row after each round |
U1 FUNDAMENTALS-Back Hall 4
| 22-01-2024 | Fundamental #9 Handstand & Wall walks |
| 23-01-2024 | Fundamental #10 Snatch |
| 24-01-2024 | Fundamental #11 Kettlebell swing * Russian & American |
U1 Fit Mom-Back Hall 4
22-1-2024
