WODs – LOCATION-HALL 6
Monday:
ON A 10:00 RUNNING CLOCK…
Practice Ring, Box, or Bench Dips
WORKOUT
AMRAP x 16 MINUTES
25/20 Cal Row
20 Russian KB Swings (53/35)
15/12 Cal Row
10 Ring Dips
(Score is Rounds + Reps)
KG KB: (24/16)
Tuesday:
ON A 12:00 RUNNING CLOCK…
Build to a Moderate-Heavy 3-Rep Overhead Squat*
WORKOUT
10 ROUNDS FOR TIME
3 Overhead Squats (135/95)
6 DB Famers Alt. Box Step-Overs (50/35)|(24/20)
9 Burpees Over Bar
(Score is Time)
KG BB: (60/42.5)
KG DB: (22.5/15)
Wednesday:
ON A 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy Complex…
1 Clean Deadlift*
+
1 Hang Power Clean
+
1 Power Clean
*Start Light-Mod and Build Past Workout Weight.
WORKOUT
EVERY 2:00 x 7 SETS
50 Double Unders
Power Cleans*
-Rest w/ Time Remaining-
KG BB1: (70/47.5)
KG BB2: (85/60)
KG BB3: (93/65)
Thurday:
WORKOUT
AMRAP x 22 MINUTES
30/25 Cal Coach Cardio Choice
30 Sit-Ups
30 Alt. Curtsy Lunges
15/12 Cal Coach Cardio Choice
15 Sit-Ups
5-10 Strict Pull-Ups*
*Option for Banded Strict Pull-Ups.
(Score is Rounds + Reps)
Friday:
Active Recovery
4 Min ON/2 Min Off x 6 Rounds:
B. Amrap 4
30m Farmers carry 2x 22.5/15
5 x 15m shuttle runs
10 DB box step overs 1x (athlete choice weight)
Rest 2 Minutes
A+B = 1 Round (Repeat x3)
Saturday:
PARTNER WORKOUT
IN TEAMS OF TWO…
AMRAP x 20 MINUTES*
6 Muscle-Ups or Burpee Pull-Ups
12 Handstand or Hand Release Push-Ups
18 KB Swings (Athlete Choice)
*P1 works while P2 rests. Split work as needed.
**Based on yesterday’s Open workout, adjust today’s workout as needed.
(Score is Rounds + Reps)
Sunday:
WORKOUT
EMOM x 30 MINUTES
MIN 1 – 15/12 Cal Echo Bike
MIN 2 – :45 No Push-Up Renegade Rows (Athlete Choice)
MIN 3 – :45 Max Reps Tuck-Ups + V-Ups*
MIN 4&5 – Max Cal Bike
MIN 6 – Rest
*1 Rep= 1 Tuck-Up + 1 V-Up.
(Score is Total Cals)
WEIGHTLIFTING-LOCATION-BACK HALL 6
| 05.03.2024 | Workout |
| Workout | |
| E2MIN for 3 sets | |
| 3 Pressing snatch balance | |
| Every 2 min for 12 Sets | |
| 1+1 (segment snatch + Snatch with pause) | |
| RPE 7-8 | |
| In 15 MIN: | |
| 4 sets OHS for 4 reps | |
| RPE 6 | |
STRENGTH-LOCATION-BACK HALL 6
| 04.03.2024 | WORKOUT |
| 3 SETS | |
| 8-12 Deficit Pendlay Rows (Moderate) | |
| -Rest 1:30- | |
| 10/10 Single Arm DB Supported Row (Moderate) | |
| -Rest 2:00 b/t Sets- | |
| 2.) 3 SETS | |
| 8-12 Wide Grip Pull-Up (or Cable Lat Pulldown) (Moderate) | |
| -Rest :45- | |
| 12-15 Straight Arm Lat Pushdown (Cable or Band) (Moderate) | |
| -Rest 1:30 b/t Sets- | |
| 3.) 2 SETS | |
| 6-8 Barbell Curl (Heavy) | |
| -Rest :30- | |
| 25 Single DB Curl (Light) | |
| -Rest 1:30 b/t Sets- | |
| 06.03.2024 | WORKOUT |
| 3 SETS | |
| Max Reps Pull-up | |
| -Rest 1:30- | |
| 8-12 Tempo Supinated Grip Inverted Rows (30X0) | |
| -Rest 1:00- | |
| 12-16 Alternating Gorilla Rows (Moderate) | |
| -Rest 1:30 b/t Sets- | |
| 3 SETS | |
| 6-8 Strict Press (Moderate-Heavy) | |
| immediately into: | |
| Max Reps Push Press | |
| -Rest 2:00 b/t Sets- | |
| 2 SETS | |
| 8-12 Neutral Grip DB Bench Press (Heavy) | |
| -Rest 1:00- | |
| Max Reps DB Push-ups | |
| -Rest :30- | |
| Max Reps Overhead DB Tricep Extension (Light) | |
| 07.03.2024 | WORKOUT |
| 3 SETS | |
| 5 Double Overhand, No Hookgrip Deadlifts | |
| -Rest 1:00 b/t Sets | |
| 2 SETS | |
| 12/12 Goblet Curtsy Lunge (Moderate) | |
| -Rest 130- | |
| 12 DB RDL (Moderate) | |
| -Rest 1:30 b/t Sets- | |
| 2 SETS | |
| 20 DB/KB Lunge Steps (Heavy) | |
| -Rest 1:30- | |
| 8/8 Single KB Front Squat (Moderate) | |
| -Rest 1:00- | |
| 12 Hamstring Curls on Wall Ball (Moderate) | |
| -Rest 2:00 b/t Sets- | |
| 09.03.2024 | WORKOUT |
| 4 SETS | |
| 8-12 Slight Incline DB Bench Press | |
| -Rest 1:30- | |
| 8-12 Tempo Chin-up (30X0) | |
| -Rest 1:30 b/t Sets | |
| 3 SETS | |
| 8-12 DB Squeeze Press (Moderate) | |
| -Rest :10- | |
| 20 Alternating SA Top-to-Top DB Floor Press (Moderate) | |
| -Rest 2:00 b/t Sets- | |
| 2 SETS | |
| 10-12 DB Skull Crushers | |
| -Rest :45- | |
| Max Reps Banded (or Cable) Tricep Extensions | |
| -Rest 1:00 b/t Sets- | |
