WODs – LOCATION-HALL 6
Monday:
EMOM x 9 MINUTES
MIN 1 – 6-8 Front Rack Alt. Lunges*
MIN 2 – :45 Rope Climb Practice
MIN 3 – :45 EZ Bike
*Start Light and end at or slightly past workout weight.
WORKOUT
4 ROUNDS FOR TIME
30/25 Cal Bike
20 V-Ups
10 Front Rack Alt. Lunges (135/95)
3 Rope Climbs
(Score is Time)
KG BB: (60/42.5)
Tuesday:
3×4
Bench Press*
*Use the same Heavy Weight for All Sets
(Score is Weight)
WORKOUT
AMRAP x 10 MINUTES*
5-10-15 and so on…
Wall Balls (20/14)
*Complete 35 Double Unders After Every Set
(Score is Total Reps of Wall Balls)
Wednesday:
EMOM x 6 MINUTES
Strict Gymnastics Pressing Option
Pressing Options…
1-3 Strict Deficit Handstand Push-Ups
2-4 Strict Handstand Push-Ups
3-5 Pike Push-Ups
3-5 Strict Seated DB Press
WORKOUT
10 ROUNDS FOR TIME
3 Power Snatches (155/105)
5 Handstand Push-Ups
7 Pull-Ups
(Score is Time)
KG BB: (70/47.5)
Thurday:
PARTNER WORKOUT
IN TEAMS OF 2…
AMRAP x 25 MINUTES
50 Box Jumps (Athlete Choice)
40 Sit-Ups
30 Slam Balls (Athlete Choice)
200m Slam Ball Run
*P1 works while P2 rests, and partners split work on the Box Jumps, Sit-Ups, Slam Balls as needed. The 200m Slam Ball Run will be completed together with partners switching the Slam Ball as needed.
(Score is Rounds + Reps)
Friday:
Front Squat for load:
#1: 4 reps
#2: 4 reps
#3: 4 reps
Scoring: Load
WORKOUT
FOR TIME
120 DB Front Squats (50/35)*
*Every break, complete 12 Burpees. If DBs come below the shoulders or off the shoulders, Burpees must be completed.
(Score is Time)
KG DB: (22.5/15)
Saturday:
EVERY 1:30 x 5 SETS*
1 Hang Clean**
+
1 Clean**
+
1 Shoulder to Overhead
*Start Light-Moderate and end Moderate-Heavy.
**Option for Power or Squat.
(Score is Weight)
IN TEAMS OF 2…
AMRAP x 20 MINUTES
15/12 Cal Row
10 Toes to Bar
*P1 works while P2 completes Max Power Clean to Overhead (Athlete Choice). Once a full round is complete, partners switch.
(Score is Total Clean to Overhead Reps)
Sunday:
WORKOUT
EMOM x 25 MINUTES
MIN 1 – 100m Sprint
MIN 2 – :45 Russian KB Swing (Athlete Choice, Light)
MIN 3 – 100m Sprint
MIN 4 – :45 KB Goblet Box Step-Ups (Athlete Choice, Light)|(24/20)
MIN 5 – Rest
(Score is Total Reps)
POST WORKOUT STRENGTH
3 SETS FOR QUALITY
10/10 KB Goblet Split Squats*
8/8 Staggered Stance KB RDL
*Option for DB Goblet Bulgarian Split Squats.
-Rest As Needed b/t Sets-
STRENGTH-LOCATION-BACK HALL 6
| 22.04.2024 | WORKOUT |
| 3 SETS | |
| Max Reps Pull-ups | |
| -Rest 1:00- | |
| 12/12 Single Arm DB Row (Moderate) | |
| -Rest 2:00 b/t Sets- | |
| 2.) EMOM x 15 MINUTES | |
| MIN 1 – Max Distance Shuttle Run | |
| MIN 2 – 12-15 Knees To Elbow | |
| MIN 3 – 5 Power Cleans (Moderate-Heavy) | |
| MIN 4: REST | |
| 3.) EMOM x 6 MINUTES | |
| MIN 1 – 15-20 Weighted Sit Ups | |
| MIN 2 – 20 Slow Alternating Deadbugs | |
| 24.04.2024 | WORKOUT |
| 1.) 3 SETS | |
| Max Reps Pull-ups | |
| -Rest 1:00- | |
| 12/12 Single Arm DB Row (Moderate) | |
| -Rest 2:00 b/t Sets- | |
| 2.) EMOM x 20 MINUTES | |
| MIN 1 – Max Distance Shuttle Run | |
| MIN 2 – 12-15 Knees To Elbow | |
| MIN 3 – 5 Power Cleans (Moderate-Heavy) | |
| MIN 4: REST | |
| 3.) EMOM x 6 MINUTES | |
| MIN 1 – 15-20 Weighted Sit Ups (or Cable Crunch) | |
| MIN 2 – 20 Slow Alternating Deadbugs | |
| 25.04.2024 | WORKOUT |
| 6 SETS | |
| 6 Tempo Close-Grip Bench Press (30X0) | |
| -Rest 1:00- | |
| 6 Barbell Curl (Light-Moderate) | |
| -Rest 1:00 b/t Sets- | |
| 2 SETS | |
| 8-12 DB Lateral Raises (Moderate) | |
| -Rest :10- | |
| 15 Front Plate Raises (Light-Mod) | |
| -Rest :10- | |
| 15 DB Lateral Raises (Light) | |
| -Rest 2:00 b/t Sets- | |
| 2 SETS | |
| 10-12 Box Dips | |
| -Rest :10- | |
| Max Set Banded (or Cable) Tricep Pushdown | |
| -Rest 2:00 b/t Sets- | |
| 27.04.2024 | WORKOUT |
| 4 SETS | |
| 8 Tempo Heels Elevated Back Squat (30X0) | |
| -Rest 1:00- | |
| 8 Hamstring Curl On Ball | |
| -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
| 23.04.2024 | Workout |
| E3MIN for 4 sets | |
| 1 Clean Pull + 1 Hang Power Clean +1 Low Hang Power Clean | |
| RPE 7-8 | |
| E3MIN for 4 sets | |
| 1 Clean Pull + 1 Power Clean + 1 Power Clean + 1 Front squat | |
| RPE 7-8 | |
| E3MIN for 4 sets | |
| 3 Front Squats 1,5 | |
| RPE 7-8 | |
