ENDURANCE-Hall 4
| 2.10.23 | Endurance |
| PARTNER WOD | |
| FOR TIME | |
| 50 Burpees | |
| 2000m ROW | |
| 40 Burpees | |
| 1500m ROW | |
| 30 Burpees | |
| 1000m ROW | |
| 20 Burpees | |
| 500m ROW | |
| Cash Out: 200 Double Unders / 600 Single Unders | |
| 4.10.23 | Endurance |
| 14 min AMRAP: | |
| 300 m ROW/ski | |
| 20 KB Goblet Squats | |
| 10 Push Ups | |
| 2 min REST | |
| 14 min AMRAP: | |
| 16/12 kcal BIKE | |
| 20 KB Swings 24/16kg | |
| 10 Sit Ups | |
LITE – Hall 4
Tuesday:
STRENGTH
10-8-6-8-6-4*
Power Cleans
*Start Light and build to Mod+. The second wave should be heavier than the first.
WORKOUT
8 ROUNDS FOR TIME
3 Hang Power Cleans
6 Toes to Something
9 Up-Downs
(Score is Time)
KG BB: (60/42.5)
Wednesday:
STRENGTH
10-8-6-8-6-4*
Bench Press
*Start Light and build to Mod+. The second wave should be heavier than the first.
WORKOUT
ON A 12:00 RUNNING CLOCK…
Max Cal Row*
*Every 2:00, including 0:00, complete
Reps of Push Press (30/20)
Push Press Reps:
RND1 = 14
RND 2 = 12
RND 3 = 10
RND 4 = 8
RND 5 = 6
RND 6 = 4
(Score is Total Cals)
Friday:
STRENGTH
10-8-6-8-6-4*
Front Squats
*Start Light and build to Mod+. The
second wave should be heavier than the
first.
W.O.W.
“FORMULA ONE”
FOR TIME
10-10-10-10-10
Box Jump Overs (20)
5-10-15-10-5
Front Squats
(Score is Time)
KG BB: (60/43)
Saturday:
PARTNER WORKOUT
IN TEAMS OF 2…
AMRAP x 28 MINUTES
800m Run
80 Walking Lunges
100 Sit-Ups
400m Run
60 Walking Lunges
80 Sit-Ups
200m Run
40 Walking Lunges
60 Sit-Ups
*P1 works while P2 rests on the bodyweight movements. Alternate as needed to
complete the reps. Both partners complete the runs together.
(Score is Rounds + Reps)
Hyrox – Hall 4
| Di.3.10.23 | Hyrox training |
| 4 rounds for time: | |
| 500 meter row | |
| 15 Kb deadlifts 2x 20kg/2×16 kg | |
| 20 wall balls 6/4 kg | |
| 100 meter farmer carry 2x 20 kg/ 2x 16 kg | |
U1 FUNDAMENTALS-Back Hall 4
| 02-10-2023 | Fundamental #12 Turkish Get Up & Kettlebell Snatch |
| 03-10-2023 | Fundamental #1 Air squats & Single unders |
| 04-10-2023 | Fundamental #2 Deadlift & Sit-up |
| 07-10-2023 | Fundamental #3 Front Squat & Overhead squat |
U1 Fit Mom-Back Hall 4
2-10-2023
