WODs – LOCATION-HALL 6
Monday:
Tuesday:
WORKOUT:
4 ROUNDS FOR TIME
10 Deadlifts
15 Pull-Ups*
20 Box Jump Overs (24/20)*
Option for Chest to Bars.
(Score is Time)
KG BB: (85/60)
POST WORKOUT STRENGTH (ALL) — 6×4 Deadlift
Deadlift for load:
#1: 4 reps
#2: 4 reps
#3: 4 reps
#4: 4 reps
#5: 4 reps
#6: 4 reps
Wednesday:
SKILL (ALL)
ON AN 8:00 RUNNING CLOCK…
Dip Practice*
*Gymnastics Options…
Bar/ Bench Dips
Top/ Bottom Ring Hold
Strict Ring Dips (Banded Optional)
Kipping Ring Dips
WORKOUT
AMRAP x 18 MINUTES
Max Cal Bike**Every 3:00 not including 0:00 complete 10 Unbroken Wall Balls (Athlete Choice) + 15 Sit-Ups.
(Score is Total Cals)
Thurday:
WORKOUT
AMRAP x 15 MINUTES
200m Run
10 Hang Power Clean (135/95)
1 Rope Climb
(Score is Rounds + Reps)
KG BB: (60/42.5)
Friday:
WORKOUT
EVERY 3:00 x 4 SETS
35 Double Unders*
7 DB Front Rack Lunge-Lunge-Squat (50/35)
35 Double Unders-Rest with Time Remaining-
*Option for 25 Crossover Single Unders.
KG DB: (22.5/15)
POST WORKOUT STRENGTH (ALL) — 6×4 Back Squat
Back Squat for load:
#1: 4 reps
#2: 4 reps
#3: 4 reps
#4: 4 reps
#5: 4 reps
#6: 4 reps
Saturday:
STRENGTH (ALL)
EVERY 1:30 x 6 SETS*
2 Snatches
+
1 Hang Snatch*Option for Squat or Power. Start at first workout weight and build up to or past third workout weight.
PARTNER WORKOUT
IN TEAMS OF 2…AMRAP x 17 MINUTES*
40 Synchro Burpees
30 Snatches (Athlete Choice, Light)
30 Synchro Burpees
30 Snatches (Athlete Choice, Moderate)
20 Synchro Burpees
30 Snatches (Athlete Choice, Mod-Heavy)
10 Synchro Burpees
Max Rep Snatches (Athlete Choice, Heavy) with Time Remaining…*P1 and P2 will complete all Burpees together. Power Snatches will be split as needed. While P1 works on Power Snatches P2 rests. Option for Squat or Power Snatches.
Sunday:
WORKOUT
EMOM x 25 MINUTES (:40 ON/ :20 OFF)
MIN 1 – Cardio Choice
MIN 2 – Lateral Box Step-Overs (Athlete Choice)
MIN 3 – Strict Toes to Bar*
MIN 4 – Alt. Single Leg Box Squats
MIN 5 – DBL KB Front Rack Hold (Athlete Choice)
*Strict Knees to Chest Optional.
WEIGHTLIFTING-LOCATION-BACK HALL 6
| 9.01.2024 | Workout |
| Workout | |
| E75 sec ( 3 sets of each) | |
| 1) 3 Muscle Snatch + 3 Push jerks | |
| 2) 3 High hang squat snatch + 3 Snatch balance | |
| E2MIN for 6 sets: | |
| 3 Hang Squats Snatch + 1 OHS | |
| 75% of 1RM | |
| E2MIN for 3 sets | |
| 6 High Hang Snatch High Pulls | |
| 50-60% of 1RM | |
STRENGTH-LOCATION-BACK HALL 6
| 8.01.2024 | WORKOUT |
| 6-6-4-4-2-2 | |
| Weighted Pull-Up | |
| -Rest 2:00 b/t Sets- | |
| 3 SETS | |
| Max Dumbbell Push-ups | |
| -Rest 1:00- | |
| 10-12 Tempo DB Bench Press (Mod-Heavy) | |
| -Rest 2:00 b/t Sets- | |
| 3 SETS | |
| 8-12 Barbell Bicep Curl (Moderate) | |
| -Rest :10- | |
| 8-12 Incline DB Hammer Curl (Light-Mod) | |
| -Rest 2:00 b/t Sets- | |
| 10.01.2024 | WORKOUT |
| 3 SETS | |
| 5 Library Sumo Deadlifts | |
| -Rest 2:30 b/t Sets- | |
| 3 SETS | |
| 12/12 Back Rack Bulgarian Split Squats (Mod) | |
| -Rest 1:00 | |
| 10-12 Hamstring Curls on Wallball | |
| -Rest 1:00 b/t Sets- | |
| 3.) 2 SETS | |
| 20 Goblet Squats (Light-Mod) | |
| -Rest :10- | |
| 25 Jumping Squats | |
| -Rest 1:00 b/t Sets | |
| 13.01.2024 | WORKOUT |
| 8-6-6-4-4 | |
| Slight Incline Barbell Tempo Bench (20X0) | |
| -Rest 2:00 b/t Sets | |
| 3 SETS | |
| 8-12 Pronating DB Bench Press (Mod-Heavy) | |
| -Rest 1:30- | |
| 12-15 DB Fly (Moderate) | |
| -Rest 1:30 b/t Sets- | |
| 3 SETS | |
| Max Rep Pull-Ups (Use a band if you cannot get at least 6 reps) | |
| -Rest :10- | |
| 8-10 Supinated Barbell Bent Over Row (Mod-Heavy) | |
| -Rest 2:00 b/t Sets- | |
