ENDURANCE-Hall 4
| 16.10.23 | Endurance |
| E2MOM | |
| Min 0-2: KCAL ROW | |
| Min 2-4: KCAL SKI | |
| Min 4-6: KCAL BIKE erg | |
| MIN 6-8: Max Burpees | |
| MIN 8-10: REST | |
| REPEAT 4 TIMES. | |
| SCORE = BURPEES | |
| 18.10.23 | Endurance |
| a) 15 Min.Amrap: 50 double unders 50 air squats 50/40 calorie row 5 Min.Rest b)15 Min.Amrap: 20 kettlebell swings 24/16 15 burpee box overs (24/20) |
|
LITE – Hall 4
Tuesday:
STRENGTH
6-4-2 | 4-3-2*
Power Cleans
*Start Moderate+ and build to Heavy+. The second wave should be heavier than the
first.
WORKOUT
3 SETS
15/12 Cal Row
10 Hang Power Cleans
15/12 Cal Row
5 Hang Power Cleans
-Rest 2:00 b/t Sets-
(Score is Slowest Set)
KG BB: (52.5/35)
Wednesday:
SKILL
EMOM x 6 MINUTES*
Pressing Skill Work…
Option A…
2 Strict Handstand Push-Ups +
3 Kipping Handstand Push-Ups
Option B…
2 DB Deficit Push-Up +
3 Pike Push-Ups
*Complex must be completed unbroken.
WORKOUT
AMRAP x 16 MINUTES
5 Pike Push-Ups*
10 Box Jumps (24/20)
15 Air Squats
20 Sit-Ups
*Option for Box Pike Push-Ups.
(Score is Rounds + Reps)
Friday:
STRENGTH
6-4-2 | 4-3-2*
Bench Press
*Start Moderate+ and build to Heavy+. The second wave should be heavier than
the first.
WORKOUT (ALL)
AMRAP x 6 MINUTES
15/12 Cal Echo Bike
20 Slam Balls (Athlete Choice)
20 Walking Alt. Lunges
-Rest 1:00-
AMRAP x 4 MINUTES
10/8 Cal Echo Bike
15 Slam Balls
-Rest 1:00-
AMRAP x 2 MINUTES
Max Cal Bike
(Score is Total Reps)*
*Each Cal in final AMRAP = 1 Rep.
Saturday:
STRENGTH
EMOM x 7 MINUTES*
1 Power Snatch +
2 Hang Squat Snatch**
(Score is Weight)
*Start Light-Moderate and build to
Moderate-Heavy.
**Option for Deep Power
PARTNER WORKOUT
IN TEAMS OF 2…
3 ROUNDS FOR TIME*
60 Wall Balls (Athlete Choice)
50 Burpees Over Bar
Hang Snatches (Athlete Choice)**
(Score is Time)
*P1 works while P2 Rests. Split work as
needed.
**Option for Power or Squat.
R1 = 40 Reps @ Light
R2 = 30 Reps @ Light-Mod
R3 = 20 Reps @ Moderate.
Hyrox – Hall 4
| Di.17.10.23 | Hyrox training |
| Pace | |
| For time: | |
| Buy in: 1000m Row/Ski | |
| 4x | |
| 45m Sandbag lunges 20/10 kg | |
| 25 wall balls 6/4 kg | |
| 25 burpees | |
| Buy out: 100/75 cal bike erg | |
| Do.19.10.23 | Hyrox training |
| Pace | Buddy workout |
| 5 rounds for time: | |
| 25 meter sled pull (med/heavy) | |
| 30 alt Db snatch 15/10 kg | |
| 50 wall balls 9/6 kg | |
| 500 meter ski/row | |
U1 FUNDAMENTALS-Back Hall 4
| 16-10-2023 | Fundamental #7 Burpee & Double unders |
| 17-10-2023 | Fundamental #8 Thrusters |
| 18-10-2023 | Fundamental #9 Handstand & Wall walks |
| 21-10-2023 | Fundamental #10 Snatch |
U1 Fit Mom-Back Hall 4
16-10-2023
