ENDURANCE-Hall 4
| 12.2.24 | Endurance |
| WOD: FOR TIME | |
| 15->1 rep of: | |
| – cal echo Bike/Rowing | |
| – Hand Release Push Ups | |
| REST 2 MIN | |
| 15->1 rep of: | |
| – cal echo Bike/Rowing | |
| – KB Swing 24/16kg | |
| 14.2.24 | Endurance |
| PARTNER WOD: | |
| 5 ROUNDS | |
| – 30 kcal SKI | |
| – 30 Deadlifts @ 60/40kg | |
| REST 4 MIN | |
| 5 ROUNDS | |
| – 30 kcal Echo BIKE | |
| – 30 STO @ 40/25kg |
LITE – Hall 4
Tuesday:
SKILL
EMOM x 5 MINUTES
Choose an Option…
Option 1…
2 Strict Handstand Push-Ups
+
3 Kipping Handstand Push-Ups
Or…
Option 2…
2 Pike Push-Ups
+
3 Hand Release Push-Ups
“DIANE”
FOR TIME
21-15-9
Deadlifts (155105)
Hand Release Push-Ups
(Score is Time)
KG BB: (70/47.5)
Scoring: Time
Wednesday:
“CUPID’S CHOKEHOLD”
PARTNER WORKOUT
IN TEAMS OF 2…
AMRAP x 30 MINUTES
65/50 Cal Row
50 Slam Balls (Athlete Choice)
40 Slam Ball Goblet Alt. Lunges (Athlete Choice)
30 Synchro Up-Downs
*P1 works while P2 rests. Up-Downs are done together. Split work all other work as needed.
(Score is Rounds + Reps)
Scoring: Rounds + Reps
Friday:
STRENGTH
EVERY 2:00 x 5 SETS*
1 Power Clean
+
1 Hang Power Clean
+
1 Hang Clean**
*Start Moderate and Build to Heavy. This is the same complex from 2/3/24. Goal is start heavier and build to heavier.
**Option for Squat or Power.
(Score is Weight)
Scoring: Load
WORKOUT
FOR TIME
1000/800m Bike
25 Box Jumps (20)
15 Hang Power Cleans (115/75)
760/600m Bike
15 Box Jumps (24/20)
10 Power Cleans (135/95)
500/400m Bike
10 Box Jumps (Athlete Choice)
5 Hang Power Cleans (155/105)
(Score is Time)
KG BB1: (52.5/35)
KG BB2: (60/42.5)
KG BB3: (70/47.5)
Scoring: Time
Saturday:
PARTNER WORKOUT
IN TEAMS OF 2…
AMRAP x 20 MINUTES
20 Ring Muscle-Ups or Pull-Ups
35 Cal Echo Bike
60 Wall Balls (Athlete Choice)
*P1 works while P2 rests. Split work as needed.
(Score is Rounds + Reps)
Scoring: Rounds + Reps
Sunday:
WORKOUT
AMRAP x 15 MINUTES
15 DB Sumo Deadlifts (35/20)
15 Push-Ups
15 Sit-Ups
100m DB Farmer Carry
(Score is Rounds + Reps)
KG DB: (15/10)
Scoring: Rounds + Reps
POST WORKOUT STRENGTH — 8-6-4 Bench Press
Hyrox – Hall 4
| 13.2.24 | Hyrox training |
| AMRAP in 40 minutes | |
| From 0:00-15:00, AMRAP of: | |
| 25 Wall Ball Shots 9/6 kilo | |
| 400 meter Row | |
| Rest 5 minutes | |
| From 20:00-35:00, AMRAP of: | |
| 25 Burpees | |
| 400 meter Row |
U1 FUNDAMENTALS-Back Hall 4
| 12-02-2024 | Fundamental #6 Sumo Deadlift High Pull & Box Jumps |
| 14-02-2024 | Fundamental #7 Burpee & Double unders |
