WODs – LOCATION-HALL 6
Monday:
WORKOUT
FOR TIME*
100 Front Squat (115/75)
150/125 Cal Row
300 Double Unders
*Partition reps and movements in any order to complete all work.
(Score is Time)
KG BB: (52.5/35)
Tuesday:
STRENGTH
EMOM x 6 MINUTES
Choose one Gymnastic Option…
Gymnastic Options…
3-5 Strict Pull-Ups / Strict Chest to Bar Pull-Ups
3-5 Banded Strict Pull-Ups
5-7 Ring Rows / Vertical Ring Rows
WORKOUT
3 SETS*
AMRAP x 6 MINUTES
4 Pull-Ups
6 Hand Release Push-Ups
8 DB Goblet Alt. Lunges (50/35)
12 Sit-Ups
-Rest 1:30 b/t Sets-
*Restart at the beginning of each AMRAP.
(Score is Lowest Rounds & Reps)
KG DB: (22.5/15)
Wednesday:
WORKOUT
4 ROUNDS FOR TIME
500/400m Row
15 Power Snatches (95/65)
(Score is Time)
KG BB: (42.5/30)
POST WORKOUT SKILL
ON A 10:00 RUNNING CLOCK…
Practice Handstand Skill*
*Handstand Options…
Wall Handstand Hold
Box Around the Worlds
Handstand Hold/ Walk
Thurday:
WORKOUT
EMOM x 25 MINUTES*
MIN 1 – :40 Cardio Choice 1
MIN 2 – :40 Alt. Box Step-Ups (Athlete Choice)
MIN 3 – :40 Cardio Choice 2
MIN 4 – :40 Up-Downs
MIN 5 – :40 Static Hold (Athlete Choice)*
*Static Hold Options…
Plank
Side Plank
Hollow/Tuck Hold
Wall Sit
Deadhang
Friday:
For Quality:
EMOM 32
Row Max Cals
20 Hollow Rocks
30m DB Farmers Carry
Plank Hold 30sec
10/10m KB OH/Fr rack Carry
20 Banded Lat Pull downs
30m Bear Crawl
10/10 Palof Press
Saturday:
OPEN 24.2
Sunday:
WORKOUT
FOR TIME
1000/800m Row
60/50 Cal Bike
40 DB Shoulder to Overhead (50/35)
750/600m Row
40/30 Cal Bike
20 DB Shoulder to Overhead
500/400m Row
20/15 Cal Bike
10 DB Shoulder to Overhead
(Score is Time)
KG DB: (22.5/15)
FINISHER
2-3 SETS
20 Single DB Curls
20 Single DB Skull Crusher
-Rest :30-
Max Reps Single DB Floor Press (Heavy)*
-Rest As Needed b/t Sets-
*Goal is b/t 20-25 Reps. If 25+ reps are completed use a heavier DB next round.
(Score is Weight)
WEIGHTLIFTING-LOCATION-BACK HALL 6
| 09.04.2024 | Workout |
| E2MIN for 4 sets | |
| 1 Clean Pull + 3 Hang Power Clean | |
| RPE 6-7 | |
| E3MIN for 4 sets | |
| 1 Power Clean + 2 Front Squats | |
| RPE 6-8 | |
| E3MIN for 4 sets | |
| 1 Push Press + 2 Push Jerk / Split Jerk | |
| RPE 7 | |
STRENGTH-LOCATION-BACK HALL 6
| 11.03.2024 | WORKOUT |
| Tempo Front Squat (30X0) | |
| 6×5 | |
| 3 SETS | |
| 16 Alternating Goblet Cossack Squats (Light-Mod) | |
| -Rest 1:00- | |
| 8-10 DB RDL (Moderate-Heavy) | |
| EVERY 2:30 FOR 4 SETS | |
| 12-15 Tuck-ups hang from rig | |
| 25 Abmat Sit-ups | |
| 13.03.2024 | WORKOUT |
| 1.) 2-3 SETS | |
| Max Reps Pull-ups | |
| -Rest :30- | |
| 12-16 Bent Over DB (or Low Cable) Row (Moderate) | |
| -Rest 2:00 b/t Sets- | |
| 2.) 2-3 SETS | |
| 8-12 Banded (or Cable) Lat Pull Down (Moderate) | |
| -Rest :45- | |
| 10/10 Single Arm Landmine Row (Mod-Heavy) | |
| -Rest 1:30 b/t Sets- | |
| 3.) 2 SETS | |
| 12-16 Cross-body Hammer Curls (Moderate) | |
| -Rest 1:00- | |
| 10/10 Concentration Curls (Moderate) | |
| -Rest 2:00 b/t Sets- | |
| 14.03.2024 | WORKOUT |
| 4 SETS | |
| Max Reps Pull-up | |
| -Rest 1:30- | |
| 8-12 Tempo Supinated Grip Inverted Rows (30X0) | |
| -Rest 1:00- | |
| 12-16 Top Down Gorilla Rows (Moderate) | |
| -Rest 1:30 b/t Sets- | |
| 4 SETS | |
| 6-8 1.5 Reps DB Lateral Raise (Moderate) | |
| -Rest :10- | |
| 10-12 Full Reps DB Lateral Raises (Mod-light) | |
| -Rest :10- | |
| 25-30 Top Partial Reps DB Lateral Raises | |
| -Rest 2:00 b/t Sets- | |
| 16.03.2024 | WORKOUT |
| Library Deadlifts | |
| 3×3 | |
| 1.) 3 SETS | |
| 12/12 Bulgarian Split Squats (Heavy) | |
| -Rest :30- | |
| 12 Lunge Steps (Moderate) | |
| -Rest :30- | |
| 25 Heels Elevated Goblet Squats (Light-Mod) | |
| -Rest 2:00 b/t Sets- | |
| 2.) 2 SETS | |
| 12 DB RDL (Heavy) | |
| -Rest :30- | |
| 25 Russian KB Swing (Moderate) | |
| -Rest 2:00 b/t Sets- | |
