WODs – LOCATION-HALL 6
Monday:
Bench Press for load:
#1: 10 reps
#2: 10 reps
#3: 10 reps
WORKOUT
AMRAP x 16 MINUTES
12 Knees to Elbow
18 Up-Downs
24 Air Squats
(Score is Rounds + Reps)
Tuesday:
EXTENDED WARM-UP
5 SETS
3-5 Deadlifts*
5-7 DB Push Press
100m EZ Jog
*Start Moderate and build slightly past Workout Weight.
-Rest As Needed b/t Sets-
WORKOUT
3 ROUNDS FOR TIME
200m Run
21 DB Push Press (50/35)
200m Run
9 Deadlifts (275/185)
(Score is Time)
KG DB: (22.5/15)
KG BB: (100/70)
Wednesday:
EMOM x 15 MINUTES
Practice Gymnastics Pull*
*Gymnastic Pull Options…
1-2 (Strict) Ring Muscle-Ups
3-5 (Chest to Bar) Pull-Ups
3-5 (Banded) Strict Pull-Ups
WORKOUT
AMRAP x 10 MINUTES
15/12 Cal Bike
Gymnastics Pulling*
*Options…
2 Ring Muscle-Ups
3 Bar Muscle-Ups
4 Chest to Bar Pull-Ups
5 Kipping Pull-Ups
(Score is Rounds + Reps)
Thurday:
Overhead Squat for load:
#1: 10 reps
#2: 10 reps
#3: 10 reps
WORKOUT
TABATA (8 SETS / :20 ON/ :10 OFF)*
TABATA 1 – Double Unders
TABATA 2 – DB Alt. Hang Snatch (Athlete Choice)
TABATA 3 – Sit-Ups
TABATA 4 – DB Alt Goblet Lunge (Athlete Choice)
*Complete a full Tabata before moving to the next one.
-Rest 1:00 b/t Tabatas-
(Score is Total Reps)
Friday:
“DEATH ROW”
EMOM x 20 MINUTES
MIN 1 — 20/15 Cal Row
MIN 2 — 15 Burpees
*Scale as needed to accomplish the work in each minute in :50-:45 or less.
(Score is Rounds Completed)
FINISHER
3 SETS
8-10 Rower Glute Bridge-Ups
8-10 Rower Pike-Ups
-Rest As Needed b/t Sets-
Saturday:
ON A 15:00 RUNNING CLOCK…
Build to a Heavy Complex…
1 Hang Power Clean
+
2 Front Squat
+
1 Hang Squat Clean
(Score is Weight)
IN TEAMS OF 2…
2 ROUNDS FOR TIME
800m Run
80 Box Jump Overs (Athlete Choice)
40 Hang Cleans (Athlete Choice)**
*Partners will run together. All other work will be split as needed with P1 working and P2 resting.
**Option for Power or Squat.
(Score is Time)
Sunday:
“MUY CALIENTE”
5 SETS*
AMRAP x 5 MINUTES
5 Push-Ups
5 Shoulder to Overhead (95/65)
5 Toes to Bar
5 Wall Balls (20/14)**
**Wall Balls Increase by 5 Every Round (5,10,15). All Other Movements Stay at 5.
-Rest 2:00 b/t Sets-
*Restart at 5s the beginning of each AMRAP.
(Score is Lowest Rounds + Reps)
KG BB: (42.5/30)
STRENGTH-LOCATION-BACK HALL 6
| 29.04.2024 | WORKOUT |
| 6 SETS | |
| 6 Tempo Close-Grip Bench Press (30X0) | |
| -Rest 1:00- | |
| 6 Barbell Curl (Light-Moderate) | |
| -Rest 1:00 b/t Sets- | |
| 3 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- | |
| 2.05.2024 | WORKOUT |
| 5 SETS | |
| 10 Tempo Barbell Bench Press (30X0) | |
| -Rest 1:00- | |
| 10 Tempo Barbell Row (30X0) | |
| -Rest 1:00 b/t Sets- | |
| 2 SETS | |
| 16-20 Glute Bridge Alternating DB Floor Press (Moderate) | |
| -Rest 1:00- | |
| Max Set Chin-up | |
| -Rest 2:00 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- | |
| 4.05.2024 | WORKOUT |
| 6 SETS | |
| 8 Tempo Heels Elevated Back Squat (30X0) | |
| -Rest 1:00- | |
| 8 Hamstring Curl On Ball | |
| -Rest 1:00 b/t Sets- | |
| 3 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
| 30.04.2024 | Workout |
| Workout | |
| Snatch Balance 6 x 1 | |
| 20 MIN | |
| Complete 6 working sets: | |
| 2 Snatch Pull + 1 Snatch | |
| 25 MIN | |
| Complete 4 x10 | |
| Hang Power snatch cycling | |
| 20 MIN | |
