WODs – LOCATION-HALL 6
Monday:
EXTENDED WARM-UP
EMOM x 8 MINUTES
MIN 1 – 1 Rope Climb or 3 Strict Knees to Elbow
MIN 2 – 10 Alt. Back Rack Lunges*
WORKOUT
AMRAP x 16 MINUTES
2 Rope Climbs
12 Back Rack Lunges (115/75)
18 Sit-Ups
24 Russian KB Swings (70/53)
(Score is Rounds + Reps)
KG BB: (52.5/35)
KG KB: (32/24)
Tuesday:
Fran
21-15-9 reps for time of:
• Thruster 95/65#
• Pull-ups
Scoring: Time
ON A 12:00 RUNNING CLOCK…
Build to a Moderate-Heavy 3-Rep Thruster
Wednesday:
STRENGTH
2-3 SETS
10-12 SLOW Zottman Curls
10-12 DB Alt. Around the Worlds
10/10 Single Arm Tricep Kickback
-Rest As Needed b/t Sets-
WORKOUT
EVERY 4:00 x 4 SETS
40/30 Cal Bike
Max Box Jumps (24/20) with Time Remaining…
-Rest 1:30 b/t Sets-
(Score is Lowest Reps of Box Jumps)
Thurday:
PARTNER WORKOUT
IN TEAMS OF 2…
AMRAP x 30 MINUTES*
80/60 Cal Row
60 Toes to Bar or Toes to Something
40 Deadlifts**
200m DB Farmer Carry (Athlete Choice)
*P1 works while P2 rests. Both Partners will complete the 200m Carry together, switching DBs as needed. All other work is split as needed.
**Deadlift Weight Options…
(155/105)
(185/135)
(205/145)
(225/155)
(Score is Rounds + Reps)
Friday:
SKILL
EMOM x 8 MINUTES
MIN 1 – :30 Handstand Hold Option*
MIN 2 – :30 Strict Handstand Push-Ups or Hand Release Push-Ups
*HS Hold Options…
DBL DB Overhead Hold
Pike Hold
Wall Handstand Hold
Freestanding Hold
WORKOUT (ALL)
“DEATH BY BURPEES”
EMOM x 20 MINUTES
MIN 1 – 1 Burpee…rest remainder
MIN 2 – 2 Burpees…rest remainder
MIN 3 – 3 Burpees…rest remainder
*Continue until you can not complete the amount of burpees in the minute. If you fail before 10 minute mark, rest 1-2 minutes then start back at 5 Burpees on the minute, then 6 Burpees on the next minute, and so on…
(Score is Reps)
Saturday:
ON A 12:00 RUNNING CLOCK…
Build to a Moderate-Heavy 2-Rep Hang Power Clean*
PARTNER WORKOUT
IN TEAMS OF 2…
AMRAP x 12 MINUTES*
4 Hang Power Cleans (Athlete Choice)
8 Bar Muscle-Ups or Pull-Ups
50 Double Unders or 100 Single Unders
*P1 works while P2 rests. Split work as needed.
(Score is Rounds + Reps)
Scoring: Rounds + Reps
Sunday:
WORKOUT
EMOM x 20 MINUTES
MIN 1 – 100m Run
MIN 2 – :45 DB Goblet Alt. Curtsy Lunges (Athlete Choice)
MIN 3 – 100m Run
MIN 4 – :45 DB Goblet Squats
MIN 5 – :45 Alt. DB Slides
FINISHER
3 SETS
15-20 DB Weighted Hip Thrusts*
12-15 DBL DB RDL
*Use Bench or MedBall.
-Rest As Needed b/t Sets-
WEIGHTLIFTING-LOCATION-BACK HALL 6
| 19.03.2024 | Workout |
| Workout | |
| Every 3 min for 5 sets | |
| 1 Snatch Pull + 1 Hang Power Snatch + 1 Low Hang Power Snatch | |
| RPE 6-7.5 | |
| Every 3 min for 5 sets | |
| Snatch Pull + Power Snatch + Power + OHS | |
| RPE 6-8 | |
| Every 90sec -2 min for 4 sets | |
| 1 Snatch Balance | |
| RPE 6-8 |
STRENGTH-LOCATION-BACK HALL 6
| 18.03.2024 | WORKOUT |
| 3 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 | |
| 12 Close-Grip Barbell Bench Press(Mod-Heavy) | |
| -Rest :10- | |
| 25 Banded (or Cable) Tricep Extensions | |
| -Rest 2:00 b/t Sets- | |
| 2 SETS | |
| 12-16 Pronating DB Bench Press (Moderate) | |
| -Rest 1:30- | |
| 8-12 Single DB Pullover (Moderate) | |
| -Rest 1:30 b/t Sets- | |
| 20.03.2024 | WORKOUT |
| ON A 20:00 RUNNING CLOCK… | |
| Build to 3RM Front Squat | |
| 3 SETS | |
| 12/12 Single KB Front Rack Lunge (Moderate) | |
| -Rest 1:00 | |
| 12/12 Rear Foot Elevated DB RDL (Moderate) | |
| -Rest 1:00 b/t Sets | |
| EVERY 2:30 x 4 SETS | |
| 12-15 Wheel Roll outs | |
| 25 Abmat Sit-ups | |
| 21.03.2024 | WORKOUT |
| 1.) 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 (Moderate) | |
| -Rest :45- | |
| 12-15 Straight Arm Lat Pushdown (Band) (Moderate) | |
| -Rest 1:30 b/t Sets- | |
| 3.) 2 SETS | |
| 6-8 Barbell Curl (Heavy) | |
| -Rest :30- | |
| 25 Single DB Curl (Light) | |
| -Rest 2:00 b/t Sets- | |
| 23.03.2024 | WORKOUT |
| 1.) 3 SETS | |
| 6-8 Strict Press (Moderate-Heavy) | |
| immediately into: | |
| Max Reps Push Press | |
| -Rest 2:00 b/t Sets- | |
| 2.) 3 SETS | |
| 8/8 Split Stance Single Arm DB Press (Moderate) | |
| -Rest 1:30- | |
| 12-16 Barbell Upright Row (Moderate) | |
| -Rest 1:30 b/t Sets- | |
| 3.) 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) | |
| -Rest 1:30 b/t Sets- |
