ENDURANCE-Hall 4
| 30/09 | |
| WOD | |
| EMOM 40 | |
| 1) | 11/9 cal erg |
| 2) | 60 DU |
| 3) | 15/12 cal machine |
| 4) | Max double dumbell devils presses 15/10 kg. |
|
GOAL: work for 40-50 seconds on each minute, scale accordingly, it’s hard interval training! Shoulders and triceps should burnnn, as well as the quads and calves.
|
LITE – Hall 4
Tuesday:
5-5-5-5-5
Push Press*
*Start Light and build to Mod-Heavy.
FOR TIME
40 Box Jumps (20)
30 Toes to Something
20 Push Press (95/65)
20 Box Jumps (24/20)
15 Toes to Something
10 Push Press
(Score is Time)
KG BB: (42.5/30)
Wednesday:
3×5
Deadlift*
*Build to a Heavy weight and stay at same weight across all sets. This should be above workout weight.
“THE BEAR’S NECESSITIES”
AMRAP x 10 MINUTES*
5 Deadlifts (205/145)
12/10 Cal Bike
*Jason Khalipa Bday Workout
(Score is Rounds + Reps)
KG BB: (93/65)
Thurday:
IN TEAMS OF 2…
ON A 25:00 RUNNING CLOCK…*
1 Mile Run
200 Push-Ups
100 DB Goblet Alt. Lunges (Athlete Choice)
Max Synchro Burpees in Time Remaining…
*Run is performed together. Partition the Push-Ups and Goblet Lunges as needed…P1 works while P2 rests. Synchro Burpees must be completed together.
(Score is Total Synchro Burpees)
Friday:
EMOM x 12 MINUTES*
1 Hang Clean
+
1 Clean
*Start Mod-Light and build to Heavy. Option for Squat or Power.
(Score is Weight)
AMRAP x 15 MINUTES
84 Single Unders
16/13 Cal Row
12 Hang Power Cleans (75/55)
(Score is Rounds + Reps)
KG BB: (35/25)
Saturday:
ON A 10:00 RUNNING CLOCK…
Choose a Pull-Up Option…
Pulling Options…
Build to a 3-Rep Weighted Pull-Up
5×5 Strict (Banded) Pull-Ups
5×5 Pull-Up Negatives
5×5 Vertical Ring Rows
IN TEAMS OF 2…
FOR TIME*
270 Wall Balls (Athlete Choice
170 Pull-Ups or Ring Rows
*P1 works while P2 rests. Partition movements as needed and split work as needed.
Sunday:
EMOM x 30 MINUTES
MIN 1&2 – Cardio Choice
MIN 3 – :45 Russian KB Swings (Athlete Choice)
MIN 4 – :45 Lateral Box Step-Overs (Athlete Choice)
MIN 5 – :45 Sit-Ups
Hrox – Hall 4
| 01-10-24 | Hyrox training |
| Part A -15 Min AMRAP | |
| 400 meter ski Erg | |
| 15 Burpees | |
| 20 Alt sandbag lunges 20/10 kg | |
| 5 Min rest | |
| Part B – 15 Min AMRAP | |
| 400 meter Row | |
| 15 wall balls | |
| 200 meter farmers carry (2x KB’s/Db’s) |
U1 FUNDAMENTALS-Back Hall 4
| 30-09-2024 | cancelled |
| 02-10-2024 | cancelled |
