WODs – LOCATION-HALL 6
Monday:
“KELLY”
5 ROUNDS FOR TIME
400m Run
30 Wall Balls (20/14)
30 Box Jumps (24/20)
(Score is Time)
KG WB: (9/6)
Tuesday:
EMOM x 5 MINUTES
1 Strict Pull-Up or Vertical Ring Row
+
1 Kip Swing
+
1 Pull-Up or Half Pull-Up
+
1 Kip Swing
FOR TIME*
40-30-20-10
Push-Ups
20-15-10-5
Pull-Ups
*Complete 25/20 Cal Bike after each set.
**Option to wear 20/14lb Weight Vest.
(Score is Time)
Wednesday:
5-3-1-1-1
Deadlifts*
*Start Mod-Heavy and build past Workout Weight.
(Score is Weight)
AMRAP x 8 MINUTES
12 Up-Downs Over Bar
4 Deadlifts (315/205)
(Score is Rounds + Reps)
KG BB: (143/93)
Thurday:
IN TEAMS OF 2…
AMRAP x 25 MINUTES
160 Double Unders or 320 Single Unders
120/100 Cal Row
80 Push Press (Athlete Choice)**
60 Back Rack Alt. Lunges
*P1 works while P2 rests. Split work as needed.
**Barbell Weight Options…
(45/35)
(75/55)
(95/65)
(Score is Rounds + Reps)
KG BB1: (20/15)
KG BB2: (35/25)
KG BB3: (42.5/30)
Friday:
EMOM x 12 MINUTES
Hang Cleans*
*MIN 1-4 = 3 Reps
MIN 5-8 = 2 Reps
MIN 9-12 = 1 Rep
*Start Light-Mod and build to Heavy. Option for Squat or Power.
15 ROUNDS FOR TIME
2 Hang Squat Cleans (185/135)
5 Toes to Bar
(Score is Time)
KG BB: (85/60)
Saturday:
IN TEAMS OF 2…
AMRAP x 21 MINUTES*
200m DB Suitcase Carry
30 Box Jump Overs or Lateral Box Step-Overs (Athlete Choice)
30 Burpees or Up-Downs
*P1 and P2 will complete the 200m Carry together and switch the DB as needed. For the other two movements, P1 works while P2 holds the DB above the waist. If the DB drops below the waist at any time P1 & P2 must complete 10 Synchro Air Squats.
(Score is Rounds + Reps)
Sunday:
4 SETS FOR QUALITY
1:30 Cardio Choice 1
25 Russian KB Swings (Athlete Choice, Light)
1:30 Cardio Choice 2
25 Sit-Ups
1:00 Static Hold*
-No Additional Rest b/t Sets-
*Static Hold Options…
Plank Hold
Tuck/Hollow Hold
Glute Bridge-Up Hold
Handstand Hold
2-3 SETS FOR QUALITY
1:00 Lat Foam Roll
1:00 Quad/Glute/Hamstring Foam Roll
1:00 Back Foam Roll
STRENGTH-LOCATION-BACK HALL 6
| 20.05.2024 | WORKOUT |
| 4 SETS | |
| 8-12 DB Z-Press (20X0) | |
| -Rest 1:30- | |
| 12-15 DB (or Cable) Lateral Raise* (Moderate) | |
| -Rest :30- | |
| 8 Prone Incline YTAs (Light) | |
| -Rest 1:30 b/t Sets- | |
| 3 SETS | |
| 8 Strict Press into 8 Push Press (Heavy) | |
| -Rest 1:00- | |
| DB Front Raise (Moderate) | |
| -Rest 1:00 b/t Sets- | |
| 3 SETS | |
| Max Banded (or Cable) Tricep Push Down (Moderate) | |
| -Rest 1:00- | |
| 23.05.2024 | WORKOUT |
| 9-9-7-7-5-5 | |
| Tempo Front Squat (40X0) | |
| -Rest 2:30 b/t Sets- | |
| 3 SETS* | |
| 12/12 Bulgarian Split Squat (Moderate-Heavy) | |
| -Rest 1:30- | |
| 16/16 Split Stance RDL (Moderate-Heavy) | |
| -Rest 1:30 b/t Sets- | |
| 25.05.2024 | WORKOUT |
| 4 SETS* | |
| 12 Bent Over Barbell Rows (Heavy) | |
| -Rest :10- | |
| Max Reps Supinated-Grip Inverted Row | |
| -Rest 1:30 b/t Sets- | |
| 3 SETS | |
| 16 Banded Lat Pull Down (Moderate) | |
| -Rest :30- | |
| 20 Standing Banded Lat Push Down (Moderate) | |
| -Rest 1:00 b/t Sets- | |
| 3 SETS | |
| 16-20 Alternating Cross-body Curls (Moderate) | |
| -Rest 1:00- | |
WEIGHTLIFTING-LOCATION-BACK HALL 6
| 21.05.2024 | Workout |
| 5 Working sets: | |
| 1 Push Press + 1 Split Jerk | |
| 20 MIN | |
| 5 Working sets: | |
| 2 Clean Pull + 1 Squat Clean | |
| 25 MIN | |
| Complete 4 x10 | |
| Hang Squat Clean Cycling | |
| 20 MIN | |
