WODs – LOCATION-HALL 6
Monday:
EMOM x 10 MINUTES
MIN 1 – 3-5 Deadlifts*
MIN 2 – 3-5 Dips**
*Start Light and build past workout weight.
**Option for Bench, Box, or Rings.
WORKOUT
AMRAP x 15 MINUTES
35 Double Unders
10 Deadlifts (225/155)
35 Double Unders
15 Ring Dips
35 Double Unders
20 V-Ups
(Score is Rounds + Reps)
KG BB: (100/70)
Tuesday:
ON A 18:00 RUNNING CLOCK…
Build to a Mod-Heavy 5-Rep Back Squat
WORKOUT
5 ROUNDS FOR TIME
15 Thrusters (75/55)
10 Burpees Over Bar
(Score is Time)
KG BB: (35/25)
Wednesday:
WORKOUT
6 SETS FOR MAX REPS
1:00 – Box Jumps (20)
1:00 – Plate Ground to Overhead (Athlete Choice)
1:00 – Cal Bike
1:00 – Rest
(Score is Total Reps)
COOL DOWN
EMOM x 6 MINUTES (:40 ON/ :20 OFF)
MIN 1 – Supinated Bar Hang*
MIN 2 – Olympic Wall Squat
MIN 3 – Alt. Piked Calf Stretches
Thurday:
5 SETS
2 Kip Swing
+
2 Kip Swing + Knees-Up
+
1 Pull-Up or Pull-Up Attempt
-Rest as Needed b/t Sets-
FOR TIME
40 Pull-Ups*
800m Run
40 Pull-Ups*
*Chest to Bar Pull-Ups Optional
(Score is Time)
FINISHER
4 SETS (:40 ON/ :20 OFF)
MOVT 1 – Alt. DB Slides
MOVT 2 – Hollow Body Rocks
-No Additional Rest b/t Sets-
*1 SET = MOVT 1 + MOVT 2.
Friday:
EMOM x 8 MINUTES*
1 Power Clean
+
2 Hang Power Clean
*Start Light and Build to Moderate-Heavy.
(Score is Weight)
The Chief
Max rounds in 3 minutes of:
• 135 pound Power cleans, 3 reps
• 6 Push-ups
• 9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Saturday:
ON A 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy Complex…
1 Push Press
+
2 Push Jerks
*Start Light and Build to Moderate-Heavy.
(Score is Weight)
N TEAMS OF 2…
AMRAP x 15 MINUTES
7 Toes to Bar or Toes to Something
7 Push Press (Athlete Choice)
*P1 works while P2 completes Max Cal Row, Bike, or Ski. Once P1 completes a full round partners switc
Sunday:
3 ROUNDS FOR TIME
50/40 Cal Row
40 Walking Lunges
30 Russian KB Swings (53/35)
25/20 Cal Row
20 Walking Lunges
15 American KB Swings
(Score is Time)
KG KB: (24/16)
STRENGTH-LOCATION-BACK HALL 6
| 13.05.2024 | WORKOUT |
| 4 SETS | |
| 8 Tempo Standing Military Press (20X0) | |
| -Rest 1:30- | |
| 12-15 DB Lateral Raise* (Moderate) | |
| *On the final set of the DB lateral raise, take the set to failure. | |
| Then grab a lighter weight and take a set to failure again for a drop set. | |
| -Rest 1:30 b/t Sets- | |
| 2 SETS | |
| 16-20 Seated Alternating DB Arnold Press (Moderate) | |
| -Rest 1:00- | |
| 12 Barbell Front Raise (Moderate) | |
| -Rest :30- | |
| 16 Prone DB Rear Delt Fly (Light-Mod) | |
| -Rest 2:00 b/t Sets- | |
| 16.05.2024 | WORKOUT |
| 4 SETS | |
| 5 Weighted Pull-ups (Heavy) | |
| -Rest :10- | |
| Max Reps Banded Pull-up | |
| -Rest 1:30 b/t Sets- | |
| 3 SETS | |
| 8 Tempo Pendlay Row (30X0) | |
| -Rest 1:00- | |
| 12 Prone DB Row (Moderate) | |
| -Rest :30- | |
| 16-20 Top Down Gorilla Row (Moderate) | |
| -Rest 2:00 b/t Sets- | |
| 3 SETS | |
| 12 Barbell Curl (Moderate) | |
| -Rest 1:00- | |
| 18.05.2024 | 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 | |
| 12-16 DB Squeeze Press (Moderate) | |
| -Rest :30- | |
| 12 Single DB Straight Arm Pullover (Moderate) | |
| -Rest :30- | |
| Max Reps DB Tricep Extension( Light-Moderate) | |
| -Rest 2:00 b/t Sets- | |
WEIGHTLIFTING-LOCATION-BACK HALL 6
| 14.05.2024 | Workout |
| Snatch Balance 6 x 1 | |
| 20 MIN | |
| Complete 6 working sets: | |
| 2 Snatch Pull + 1 Snatch | |
| 25 MIN | |
| Complete 4 x15 | |
| Overhead Squats | |
| 15 MIN | |
