ENDURANCE-Hall 4
| 5.2.24 | Endurance |
| WOD: E2MOM | |
| Min 0-2: max Cal AssBike | |
| Min 2-4: max DB Thrusters @2×12.5/7.5kg | |
| Min 4-6: max Cal Bike Erg | |
| MIN 6-8: max Double Unders | |
| MIN 8-10: REST | |
| REPEAT 3 TIMES. | |
| SCORE = THRUSTERS + DOUBLE UNDERS | |
| 7.2.24 | Endurance |
| PARTNER WOD | |
| FOR TIME: | |
| BUY IN: | |
| 100 Burpees + 100 Sandbag lunges 20/10 kilo | |
| INTO | |
| 5 ROUNDS: | |
| – 20 kcal Echo Bike | |
| – 20 Box Jumps Over 24/20″ | |
| – 20 Wall balls 9/6 kilo | |
| BUY OUT: | |
| 100 Sandbag lunges 20/10 kilo + 100 burpees |
LITE – Hall 4
Tuesday:
SKILL
EMOM x 6 MINUTES
Complete Gymnastics Option*
*Gymnastics Options…
3-5 Pull-Ups
2-3 Chest to Bars
1-2 Ring Muscle-Ups
“CLEARED FOR TAKEOFF”
12 ROUNDS FOR TIME
5 Front Squats (115/75)
6 Pull-Ups
(Score is Time)
KG BB: (52.5/35)
Scoring: Time
Wednesday:
STRENGTH — Build to a Moderate-Heavy 5-Rep Push Jerk
WORKOUT
EVERY 6:00 x 3 SETS
160 Single Unders
30/25 Cal Bike
15 Shoulder to Overhead (95/65)
-Rest w/ Time Remaining-
(Score is Slowest Set)
KG BB: (42.5/30)
Scoring: Time
Friday:
WORKOUT
4 ROUNDS FOR TIME
15/12 Cal Row
12 Up-Downs
9 KB Goblet Squats (53/35)
(Score is Time)
KG KB: (24/16)
Scoring: Time
POST WORKOUT STRENGTH (ALL) — Build to a 1-Rep Back Squat
Saturday:
STRENGTH
EMOM x 10 MINUTES*
MIN 1 – 1 Hang Power Snatch + 1 Below the Knee Power Snatch*
MIN 2 – 1 Wall Walk or Scaled Wall Walk
*Start Light and Build to Moderate.
(Score is Weight)
Scoring: Load
PARTNER WORKOUT OPTION
IN TEAMS OF 2…
AMRAP x 15 MINUTES*
3 Wall Walks or Half Wall Walks
12 Alt. DB Snatches (Athlete Choice)
15 Box Jump Overs (Athlete Choice)
*Complete waterfall style. P1 completes 3 Wall Walks, P2 completes 12 Alt. DB Snatches, P1 completes 15 Box Jump Overs, and then P2 completes 3 Wall Walks, and so on.
(Score is Rounds + Reps)
EMOM x 30 MINUTES
MIN 1&2 – Max Cardio Choice
MIN 3 – :45 Strict Pull-Ups or Ring Rows
MIN 4 – :45 Push-Ups
MIN 5 – :45 Lunges
MIN 6 – :45 Sit-Ups
Hyrox – Hall 4
| 6.2.24 | Hyrox training |
| 0:00-10:00Min Amrap | |
| 50 Alternated Sandbag Lunges 20/10 kg | |
| 50 parallel Burpees over sandbag | |
| 10:00-15:00 Rest | |
| 15:00-25:00 Amrap | |
| 50 Kb swings 20/12 kg | |
| 50 Cal ski erg | |
| 25:00-30:00 Rest | |
| 30:00-40:00 Amrap | |
| 50 Cal bike erg | |
| Single arm kb thrusters 20/12 kg |
U1 FUNDAMENTALS-Back Hall 4
| 05-02-2024 | Fundamental #4 Strict press/ Push press & Push jerk |
| 07-02-2024 | Fundamental #5 Clean & Med ball clean |
