WODs – LOCATION-HALL 6
Monday:
5-5-5-5
Double Overhand Deadlift*
*Start Moderate and Build past Workout Weight.
“CATCHING SOME EARHART”
4 SETS
AMRAP x 3 MINUTES*
4-6-8-and so on…
Box Jump Overs (24/20)
1-2-3-and so on…
Deadlifts (225/155)
-Rest 1:30 b/t Sets-
*Start from the beginning of each AMRAP.
(Score is Lowest Rounds + Reps)
Tuesday:
3 SETS
5 Thrusters*
5-7 Chest to Bars or Jumping Pull-Ups
3-5 Handstand or Hand Release Push-Ups
-Rest As Needed b/t Sets-
*Start Light and build to Workout Weight.
FOR TIME*
100 Thrusters (95/65)
80 Chest to Bars
60 Handstand Push-Ups
*Partition reps and movements as needed.
(Score is Time)
KG BB: (42.5/30)
Wednesday:
“RUNNING RBG”
EMOM x 16 MINUTES
MIN 1&2 – 400m Run
MIN 3 – 1:00 Max Weighted Sit-Ups*
MIN 4 – Rest
*Hold DB across chest. GHD Sit-Ups Optional.
(Score is Total Sit-Ups)
PARTNER FINISHER
AMRAP x 8 MINUTES*
10 Alt. Lunges
10 DB Slides
*P1 will complete a 50m DB Suitcase Carry (Athlete Choice) while P2 AMRAPs the 10 Lunges + 10 DB Slides. Once P1 is back partners will switch and P1 will pick up where P2 left off.
(Score is Rounds + Reps)
Thurday:
STRENGTH
EVERY 1:30 x 6 SETS*
1 High Hang Power Clean
+
1 Hang Power Clean
+
1 Power Clean
*Start Light-Moderate and build to Moderate-Heavy.
(Score is Weight)
Laura
With a partner, complete as many rounds as possible in 21 minutes of:
30-cal. row
20 burpees over the rower
10 power cleans
♀ 105 lb. ♂ 155 lb.
Scoring: Rounds + Reps
Friday:
ON A 15:00 RUNNING CLOCK…
Build to a Moderate 2-Rep Split Jerk
(Score is Weight)
“FEELING FRIDA”
EVERY 2:00 x 6 SETS
60 Double Unders
Unbroken Shoulder to Overhead*
-Rest w/ Time Remaining-
*Shoulder to Overhead Weight Options…
(Score is Slowest Set)
KG BB1: (60/42.5)
KG BB2: (75/52.5)
KG BB3: (85/60)
Saturday:
EXTENDED WARM-UP
EVERY 4:00 x 3 SETS
6-8 Reps of Pistol Options*
3 Front Squats**
1-3 Bar Muscle-Ups or Strict Pull-Ups
-EZ Bike in Time Remaining-
*Options:
Narrow Stance Air Squats
Alt. Heel Elevated Pistols
Alt. Plate Weighted Pistols
Single Leg Box Lowers
Single Leg Box Squats
Rig Assisted Pistols
**Start Moderate and build to workout weight. Must come from floor.
N TEAMS OF 2…
AMRAP x 20 MINUTES
10 Alt. Pistols or Narrow Stance Air Squats
6 Bar Muscle-Ups or Strict Pull-Ups
4 Front Squats (Athlete Choice)
*P1 works while P2 completes Max Cal Bike. Once P1 has completed a full round, partners switch.
(Score is Total Cals)
Sunday:
“QUEEN BEE”
7 ROUNDS FOR TIME*
14 V-Ups
14 DB Bench Press (50/35)**
14 KB Swing (70/53)
14 Burpees To Target***
*Increase Reps by 1 Each Round 14,15,16…
**Complete on Wall Ball or Bench.
***Target ideally 6′ above standing reach.
(Score is Time)
KG DB: (22.5/15)
KG KB: (32/24)
STRENGTH-LOCATION-BACK HALL 6
| 25.03.2024 | WORKOUT |
| ON A 20:00 RUNNING CLOCK… | |
| Build to 5RM Deadlift | |
| 1.) 2 SETS | |
| 12/12 Goblet Curtsy Lunge (Moderate) | |
| -Rest 1:30- | |
| 12 DB RDL (Moderate) | |
| -Rest 1:30 b/t Sets- | |
| 2.) 2 SETS | |
| 20 DB Walking Lunge Steps (Heavy) | |
| -Rest 1:30- | |
| 8/8 Single KB Front Squat (Moderate) | |
| -Rest 1:00- | |
| 27.03.2024 | WORKOUT |
| 4 SETS | |
| 6 Back Squats | |
| -Rest 2:30 b/t Sets- | |
| 2 SETS | |
| 12/12 Back Rack Bulgarian Split Squats (Mod) | |
| -Rest 1:00 | |
| 10-12 Hamstring Curls on Wallball | |
| -Rest 1:00 b/t Sets- | |
| 2.) 2 SETS | |
| 16-24 Alternating Curtsy Lunges (Mod) | |
| -Rest 1:00- | |
| 8-10 Hamstring Curls on Wallball | |
| -Rest 1:00 b/t Sets- | |
| 28.03.2024 | WORKOUT |
| 4 SETS | |
| 8-10 DB Tempo Bench Press (30X0) | |
| -Rest 1:30- | |
| 8-10 Tempo Chin-Up (30X0) | |
| -Rest 1:30 b/t Sets- | |
| 2 SETS | |
| 15 DB Overhead Tricep Extensions (Light) | |
| -Rest :10- | |
| 20 Banded Tricep Extensions | |
| -Rest 1:30 b/t Sets- | |
| 2 SETS | |
| 12-15 DB (or Cable Chest) Fly (Mod) | |
| -Rest :10- | |
| 12-15 DB Floor Press (Heavy) | |
| -Rest 1:00 b/t Sets- | |
| 30.3.2024 | WORKOUT |
| EVERY 4:00 FOR 3 SETS | |
| 16 Russian KBS (32/24) | |
| 12 Burpees (fast) | |
| 15/12 Cal Row Sprint or Coaches Choice | |
| -Rest an Additional 6 min b/t Part 1 & Part 2- | |
| 2.) EVERY 4:00 FOR 3 SETS | |
| 16 DB Floor Press (Light-Mod) | |
| 12 Burpees (Fast) | |
| 15/10 Cal Bike Sprint or Coaches Choice | |
WEIGHTLIFTING-LOCATION-BACK HALL 6
| 26.03.2024 | Workout |
| Workout | |
| E2 min x 4 | |
| 3 Muscle Cleans | |
| 3 Power Clean & Jerks + 3 Front Squats | |
| Clean & Jerk ladder: | |
| 10 x 60% | |
| 8 x 70% | |
| 6 x 75% | |
| 4 x 80% | |
| 2 x 85% | |
| 1-1-1 C&J ++ (Add weight every lift) | |
