WODs – LOCATION-HALL 6
Monday:
EVERY 1:30 x 6 SETS
1 Snatch Deadlift
+
2 Hang Snatches*
+
1 Snatch*
*Option for Power or Squat. Start Light and end Mod-Heavy.
WORKOUT
FOR TIME
27-21-15-9
Cal Row*
Hang Squat Snatches (95/65)
*Alt. Cals…
22-16-12-6
(Score is Time)
KG BB: (42.5/30)
Tuesday:
3×8
Bench Press*
*Build to a Moderate-Heavy weight and stay Moderate-Heavy across all sets.
(Score is Weight)
Annie
50-40-30-20-10 reps for time of:
• Double-Unders
• Sit-ups
Scoring: Time
Wednesday:
WORKOUT
EMOM x 24 MINUTES
MIN 1 – 20 DB Goblet Alt. Lunges (50/35)
MIN 2 – 5 Deadlifts*
MIN 3 – 1:00 Max Cal Bike
MIN 4 – Rest
(Score is Total Cals)
KB DB: (22.5/15)
KG BB1: (100/70)
KG BB2: (125/85)
KG BB3: (143/93)
Thurday:
EMOM x 5 MINUTES
2 Strict Handstand Push-Ups
+
3 Kipping Handstand Push-Ups
WORKOUT
AMRAP x 15 MINUTES
2-4-6-and so on…
Strict Handstand Push-Ups
*Complete 3 Up-Down Bar Muscle-Up + 100m Run after each Set.
**Option for Up-Down Ring Muscle-Up
(Score is Rounds + Reps)
Friday:
3×8
Overhead Squat*
*Build to a Moderate-Heavy weight and stay Moderate-Heavy across all sets.
(Score is Weight)
WORKOUT
EVERY 2:00 x 5 SETS
20/15 Cal Row
3 Front Squats (205/145)
-Rest w/ Time Remaining-
(Score is Slowest Set)
KG BB: (93/65)
Saturday:
IN TEAMS OF 2…
ON A 30:00 RUNNING CLOCK…
100 Box Jump (Athlete Choice)
100 Jumping Pull-ups
100 Kettlebell Swings (Athlete Choice)
100 Walking Lunges
100 Knees to Elbow
100 Push Press (45/35)
100 Plate Good Mornings (Athlete Choice)**
100 Wall Balls (Athlete Choice)
100 Burpees
100 Double Unders
In Time Remaining…
Max Cal Bike
*P1 works while P2 rests. Split work as needed.
**Plate Good Mornings, Empty Barbell Good Mornings, GHD Hip Extensions or GHD Back Extensions are all acceptable.
(Score is Total Cals)
Sunday:
WORKOUT
2 SETS
AMRAP x 10 MINUTES
400m Run
30 Slam Balls (Athlete Choice)
15 Push-Ups
-Rest 2:00 b/t Sets-
*Start from beginning each AMRAP.
(Score is Lowest Rounds + Reps)
FINISHER
3 SETS
15-20 DB Pull-Overs*
12-15 Seated Wide Grip DB Curls
*Complete on Wall Ball or Bench.
-Rest As Needed b/t Sets-
STRENGTH-LOCATION-BACK HALL 6
| 8.04.2024 | WORKOUT |
| 8 SETS | |
| 10 Tempo Barbell Bench Press (30X0) | |
| -Rest 1:00- | |
| 10 Tempo Barbell Row (30X0) | |
| -Rest 1:00 b/t Sets | |
| 2 SETS | |
| 12 Reps of 1+1/4 Incline DB Press (Moderate) | |
| -Rest 1:00- | |
| Max Set Banded (or Cable) Straight Arm Pulldown (Moderate) | |
| -Rest 2:00 b/t Sets- | |
| 10.04.2024 | WORKOUT |
| 4 SETS | |
| 8 Behind-the-Neck Strict Press(Moderate) | |
| -Rest 1:00- | |
| 16-20 DB Alternating Front Raise | |
| -Rest 2:00 b/t Sets- | |
| 3 SETS | |
| Max Reps Pull-ups | |
| -Rest 1:00- | |
| 12/12 Single Arm DB Row (Moderate) | |
| -Rest 2:00 b/t Sets- | |
| EMOM x 6 MINUTES | |
| MIN 1 – 15-20 Sit-Ups (or Cable Crunch) | |
| MIN 2 – 10-15 Ab Wheel Rollouts | |
| 11.04.2024 | WORKOUT |
| 8 SETS | |
| 8 Tempo Heels Elevated Back Squat (30X0) | |
| -Rest 1:00- | |
| 8 Hamstring Curl On Ball | |
| -Rest 1:00 b/t Sets- | |
| 2 SETS | |
| 12/12 Front Foot Elevated Reverse DB Lunge (Moderate) | |
| -Rest 1:00- | |
| 8/8 Single DB Single Leg RDL (Light-Mod) | |
| -Rest 2:00 b/t Sets- | |
| 13.04.2024 | WORKOUT |
| 8 SETS | |
| 10 Tempo Barbell Bench Press (30X0) | |
| -Rest 1:00- | |
| 10 Tempo Barbell Row (30X0) | |
| -Rest 1:00 b/t Sets- | |
| 2 SETS | |
| Max Set DB Deficit Push-Ups | |
| -Rest 1:00- | |
| 12-16 Single DB Pullover (Moderate) | |
| -Rest 2:00 b/t Sets- | |
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 | |
