WODs – LOCATION-HALL 6
Monday:
EMOM x 5 MINUTES*
1 Chest to Bar
+
2 Toes to Bar
*Complex is meant to be completed unbroken.
WORKOUT
AMRAP x 15 MINUTES
15 Toes to Bar
15/12 Cal Bike
10 Chest to Bar
10 Shoulder to Overhead (135/95)
(Score is Rounds + Reps)
KG BB: (60/42.5)
Tuesday:
ON A 12:00 RUNNING CLOCK…
Build to a Moderate-Heavy 5-Rep Deadlift
(Score is Weight)
WORKOUT
FOR TIME
800m Run
15 Deadlifts (275/185)
-Rest 2:00-
600m Run
20 Deadlifts (225/155)
-Rest 2:00-
400m Run
25 Deadlifts (185/135)
(Score is Time)
KG BB1: (125/85)
KG BB2: (100/70)
KG BB3: (85/60)
Scoring: Time
Wednesday:
3×6
Overhead Squat*
*Build to a Moderate-Heavy or Heavy weight and stay Moderate-Heavy or Heavy across all sets.
(Score is Weight)
WORKOUT
FOR TIME
2-4-6-4-2
Overhead Squat (155/105)
5-10-15-10-5
Box Jump Overs (24/20)
15-15-15-15-15
Wall Balls (20/14)
(Score is Time)
KG BB: (70/47.5)
KG WB: (9/6)
Scoring: Time
Thurday:
WORKOUT
AMRAP x 25 MINUTES
1:30 Cardio Choice 1
:30/:30 SA KB/DB Front Rack Hold (Athlete Choice)
20 Alt. KB/DB Slides
1:30 Cardio Choice 2
2/2 KB/DB Turkish Get-Ups
:30/:30 Side Plank
Friday:
3×6
Bench Press*
*Build to a Moderate-Heavy or Heavy weight and stay Moderate-Heavy or Heavy across all sets.
(Score is Weight)
WORKOUT
ON A 12:00 RUNNING CLOCK…
Max Burpees to Target*
**Every 2:00, including 0:00, complete 3 Bar Muscle-Ups.
**Target ideally 6′ above standing reach.
(Score is Total Reps of Burpees)
Saturday:
IN TEAMS OF 2…
FOR TIME
4 ROUNDS*
60 Double Unders or Single Unders
20 DB Goblet Alt. Box Step-Ups
20 Sit-Ups
-Immediately Into-
4 ROUNDS
40 Double Unders or Single Unders
12 DB Goblet Alt. Box Step-Ups
15 Sit-Ups
-Immediately Into-
4 ROUNDS
30 Double Unders or Single Unders
8 DB Goblet Alt. Box Step-Ups
10 Sit-Ups
*P1 works through a full round while P2 completes Max Cal Row. Once a full round is complete partners switch. Partners will complete 4 rounds total in each section of the workout. Score is time minus the number of calories earned on the rower in seconds. Ex: 180 Calories earned…subtract 180 seconds from total time to determine score.
(Score is Time)
Sunday:
“AVA”
AMRAP x 20:53 MINUTES
400m Run
21 Ground to Overhead (95/65)
(Score is Rounds + Reps)
*NOTE: Ava Khalipa was born on 4/21 at 2:53am weighing 9lbs 5oz. This workout is Jason’s tribute to Ava, a survivor of leukemia.
KG BB: (42.5/30)
STRENGTH-LOCATION-BACK HALL 6
| 15.04.2024 | WORKOUT |
| 8 SETS | |
| 6 Tempo Close-Grip Bench Press (30X0) | |
| -Rest 1:00- | |
| 6 Barbell Curl (Light-Moderate) | |
| -Rest 1:00 b/t Sets- | |
| 2-3 SETS | |
| 15 DB Lateral Raises (Light-Mod) | |
| -Rest 1:00- | |
| Max Reps Prone DB Reverse Flyes (Light-Mod) | |
| -Rest 2:00 b/t Sets- | |
| 17.04.2024 | WORKOUT |
| EMOM x 12 MINUTES | |
| MIN 1&2 – 20 Cal Row or Coach choice into Max Reps Chin-up | |
| MIN 3 – Rest | |
| -Rest an Additional 2:00 b/t Part 1 & Part 2- | |
| 2.) EMOM x 12 MINUTES | |
| MIN 1&2 – 20 Cal Bike or coacg choice into Max Strict Burpee | |
| MIN 3 – Rest | |
| -Rest an Additional 2:00 b/t Part 2 & Part 3- | |
| 3) EMOM x 9 MINUTES | |
| MIN 1 – 12 Prone YTA Raise (Light) | |
| MIN 2 – 15 Weighted Sit-up | |
| MIN 3 – Rest | |
| 18.04.2024 | WORKOUT |
| 8 SETS | |
| 10 Tempo Barbell Bench Press (30X0) | |
| -Rest 1:00- | |
| 10 Tempo Barbell Row (30X0) | |
| -Rest 1:00 b/t Sets- | |
| 2-3 SETS | |
| 12-15 DB Chest Fly (Moderate) | |
| -Rest 1:00- | |
| Max Set Banded Lat Pulldown (Light-Mod) | |
| -Rest 2:00 b/t Sets | |
| 20.04.2024 | WORKOUT |
| 4 SETS | |
| 8 Tempo Heels Elevated Back Squat (30X0) | |
| -Rest 1:00- | |
| 8 Hamstring Curl On Wallball | |
| -Rest 1:00 b/t Sets- | |
| 2 SETS | |
| 16-20 Alternating Cossack Squats (Light-Mod) | |
| -Rest 1:00- | |
| 12/12 Single Leg DB Glute Bridge (Light-Mod) | |
| -Rest 2:00 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- | |
WEIGHTLIFTING-LOCATION-BACK HALL 6
| 16.04.2024 | Workout |
| Workout | |
| E3MIN for 6 sets | |
| Snatch Balance 6×2 | |
| RPE 6-7 | |
| E3MIN for 6 sets | |
| 1 Snatch Pull + 1 Snatch | |
| RPE 7-8 | |
| In +- 20 Min | |
| Snatch Barbell cycling 4 x10 | |
| RPE 6-7 | |
