WODs – LOCATION-HALL 6
Monday:
WORKOUT
FOR TIME
75 Double Unders
45 Russian Swings (53/35)
45 Sit-Ups*
75 Double Unders
35 Russian Swings
35 Sit-Ups
75 Double Unders
25 Russian Swings
25 Sit-Ups
75 Double Unders
15 Russian Swings
15 Sit-Ups
*GHD Optional.
(Score is Time)
KG KB: (24/16)
FINISHER
EMOM x 9 MINUTES
MIN 1 – :45 KB Horn Curls
MIN 2 – :45 KB Upright Rows
MIN 3 – :45 Alt. KB Slides
Tuesday:
ON A 20:00 RUNNING CLOCK…
Build to a 3-Rep Max Overhead Squat
(Score is Weight)
WORKOUT
5 ROUNDS FOR TIME
200m Run
10 Overhead Squats (135/95)
(Score is Time)
KG BB: (60/42.5)
Wednesday:
STRENGTH
EVERY 2:00 x 5 SETS*
3 Deadlifts
+
2 Hang Power Cleans
*Start Light and build slightly past workout weight.
(Score is Weight)
WORKOUT
AMRAP x 15 MINUTES
25/20 Cal Bike
12 Deadlifts (205/145)
4 Hang Power Cleans
(Score is Rounds + Reps)
KG BB: (93/65)
Thurday:
WORKOUT
2 ROUNDS FOR TIME
1500/1250m Row
60 DB Farmer Alt. Lunges (50/35)
40 Toes to Bar
(Score is Time)
KG DB: (22.5/15)
Friday:
ON A 20:00 RUNNING CLOCK…
Build to a 3-Rep Max Bench Press
(Score is Weight)
WORKOUT
ON A 10:00 RUNNING CLOCK…
Max Box Jumps (24/20)*
*Every 2:00, including 0:00 complete Burpees…
RND 1 (0:00) = 8/6
RND 2 (2:00) = 10/8
RND 3 (4:00) = 12/10
RND 4 (6:00) = 14/12
RND 5 (8:00) = 16/14
(Score is Total Box Jumps)
Saturday:
EMOM x 10 MINUTES*
1 Hang Snatch
+
1 Snatch
*Start Light and end Moderate-Heavy. Option for Squat or Power.
(Score is Weight)
IN TEAMS OF 2…
AMRAP x 20 MINUTES*
75 Wall Balls (Athlete Choice)
50 Pull-Ups
25 Snatches (Athlete Choice)**
*P1 works while P2 rests. Split work as needed.
**Option for Squat or Power.
(Score is Rounds + Reps)
Sunday:
EMOM x 12 MINUTES
MIN 1 – 250/200m Row
MIN 2 – :45 Wall Walks
-Rest 2:00-
EMOM x 12 MINUTES
MIN 1 – 200m Run
MIN 2 – :45 DB No Push-Up Renegade Rows (50/35)*
*1 Rep= Row (R) + Row (L)
(Score is Total Reps of Wall Walks + RR Rows)
KG DB: (22.5/15)
STRENGTH-LOCATION-BACK HALL 6
| 06.05.2024 | WORKOUT |
| 4 SETS | |
| 8/8 Tempo DB Split Squat (30X0) | |
| -Rest 1:00- | |
| 8-12 Tempo Barbell RDL (30X0) | |
| -Rest 2:00 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- | |
| 3 SETS | |
| 12-15 Weighted Sit-ups | |
| -Rest 1:00- | |
| 10-15 Wheel Rollouts | |
| -Rest 1:00 b/t Sets- | |
| 09.05.2024 | WORKOUT |
| 9-9-7-7-5-5 | |
| Tempo Bench Press (40X0) | |
| -Rest 1:30- | |
| Tempo Weighted Chin-up (20X0) | |
| -Rest 1:30 b/t Sets- | |
| 2 SETS | |
| 16-20 DB Skull Crushers (Moderate) | |
| -Rest :10- | |
| Max Set Banded Tricep Pushdown | |
| -Rest 2:00 b/t Sets- | |
| 11.05.2024 | WORKOUT |
| 9-9-7-7-5-5 | |
| Tempo Front Squat (40X0) | |
| -Rest 2:30 b/t Sets- | |
| 3 SETS | |
| 12/12 DB Walking Lunge Steps (Moderate-Heavy) | |
| -Rest :30- | |
| 16 Heels-Elevated Goblet Squat (Moderate-Heavy) | |
| – Rest :30- | |
| 25 Jumping Squats | |
| -Rest 2:00 b/t Sets- | |
WEIGHTLIFTING-LOCATION-BACK HALL 6
| 7.05.2024 | Workout |
| E3MIN for 6 sets | |
| 1 Push Press + 1 Split Jerk | |
| RPE 6 | |
| E3MIN for 6 sets | |
| 1 Clean Pull + 1 Squat Clean | |
| RPE 7-8 | |
| In +- 20 Min | |
| Clean Barbell cycling 4 x10 | |
| RPE 6-7 | |
