WODs – LOCATION-HALL 6
Monday:
ON AN 8:00 RUNNING CLOCK…
Practice Rope Climbs or Strict Pull-Ups
WORKOUT
EMOM x 25 MINUTES
MIN 1 – :50 Max No Push-Up Renegade Row (50/35)*
MIN 2 – :50 Shuttle Run**
MIN 3 – :50 Max Rope Climbs
MIN 4 – :50 Shuttle Run**
MIN 5 – Rest
*1 Rep = Row (R) + Row (L).
**1 Rep = 25′ Down & Back
(Score is Total Reps of Rope Climbs)
KG DB: (22.5/15)
Tuesday:
3×10
Overhead Squat*
*Build to a Moderate+ weight and stay Moderate+ across all sets.
(Score is Weight)
WORKOUT
AMRAP x 7 MINUTES
7 Power Snatches (75/55)
7 Overhead Squats
35 Double Unders
(Score is Rounds + Reps)
KG BB: (35/25)
Wednesday:
WORKOUT
FOR TIME
5000m Row*
*Every 3:00 not including 0:00, complete Athlete Choice for Burpees — 15,12, or 10 Reps.
(Score is Time)
Thurday:
5-5-5-5
Tempo Deadlift (31X1)*
*Start Light and Build to Moderate+
WORKOUT
3 SETS
500/400m Row
15 Deadlifts (185/135)
15 Pull-Ups
-Rest 2:00 b/t Sets-
(Score is Slowest Set)
KG BB: (85/60)
Friday:
3×10
Bench Press*
*Build to a Moderate+ weight and stay Moderate+ across all sets.
WORKOUT (PERFORMANCE)
AMRAP x 12 MINUTES*
4-6-8-and so on…
Box Jumps (30/24)
*After every set, complete 12/10 Cal Bike
(Score is Rounds + Reps)
Saturday:
PARTNER WORKOUT
IN TEAMS OF 2…
AMRAP x 30 MINUTES
5 Wall Balls (Athlete Choice)
3 Handstand or Hand Release Push-Ups
1 Power Clean (Athlete Choice)
*P1 completes a full round while P2 rests. Once P1 finishes a round partners switch.
(Score is Rounds + Reps)
Sunday:
WORKOUT
AMRAP x 20 MINUTES
10 Toes to Bar
20 Up-Downs
30 Walking Lunges
40 Double Unders or Crossover Singles
100m KB Suitcase Carry (Athlete Choice)*
*Switch Hands at 50m mark
(Score is Rounds + Reps)
FINISHER
2-3 SETS
8/8 DBL KB Single Leg RDL
12 SLOW Weighted Good Mornings*
8/8 Single Leg Glute Bridge-Up
-Rest As Needed b/t Sets-
STRENGTH-LOCATION-BACK HALL 6
| 1.04.2024 | WORKOUT |
| CLOSED | |
| 3.04.2024 | WORKOUT |
| EMOM x 10 MINUTES | |
| MIN 1 – Max Set Strict Pull-Up | |
| MIN 2 – 12-20 Cal Row | |
| -Rest an Additional 2:00 b/t Part 1 & Part 2- | |
| 2.) EMOM x 8 MINUTES | |
| MIN 1 – :45 Max Toes 2 Bar* | |
| MIN 2 – 12-20 Cal Row | |
| *Option for Strict T2B | |
| -Rest an Additional 2:00 b/t Part 2 & Part 3- | |
| 3) EMOM x 6 MINUTES | |
| MIN 1 – :45 Max Distance Farmer’s Carry (Athlete Choice) | |
| MIN 2 – 12-20 Cal Row | |
| 4.04.2024 | WORKOUT |
| 8 SETS | |
| 6 Tempo Close-Grip Bench Press (30X0) | |
| -Rest 1:00- | |
| 6 Barbell Curl (Light-Moderate) | |
| -Rest 1:00 b/t Sets- | |
| 2 Sets | |
| 15 DB Lateral Raises (Light-Mod) | |
| -Rest 1:00- | |
| Max Reps Prone DB Reverse Flyes (Light-Mod) | |
| -Rest 2:00 b/t Sets- | |
| 2.) 2 SETS | |
| 10-12 DB Skullcrushers (Moderate) | |
| -Rest 1:00- | |
| 15 Incline DB Hammer Curls (Moderate) | |
| -Rest 2:00 b/t Sets- | |
| 6.04.2024 | WORKOUT |
| 6 SETS | |
| 8 Tempo Heels Elevated Back Squat (30X0) | |
| -Rest 1:00- | |
| 8 Hamstring Curl On Ball | |
| -Rest 1:00 b/t Sets- | |
| 2 SETS | |
| 10-15 Medicine Ball Glute Bridge | |
| -Rest 1:00- | |
| 16-20 Reverse Alternating DB Lunge (Moderate) | |
| -Rest 2:00 b/t Sets- | |
WEIGHTLIFTING-LOCATION-BACK HALL 6
| 02.04.2024 | Workout |
| E2MIN 30 sec for 4 sets | |
| 2 Muscle Snatches | |
| E3MIN for 4 sets | |
| 1 Snatch Pull + 2 Hang Power Snatch | |
| RPE 8.5 | |
| E3MIN for 6 sets | |
| 1 Power Snatch + 2 Overhead Squat | |
| RPE 8.5 | |
