Programming Week 22 – 2024-Hall 6

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:

AMRAP x 25 MINUTES
30/25 Cal Bike
20 Sit-Ups
10 Up-Downs
20/15 Cal Bike
20 Alt. Deadbugs*
100m DB/ KB Suitcase Carry (Athlete Choice)**

*Option for Banded or DB Deadbugs.
*Switch hands at 50m mark.

(Score is Rounds + Reps)

Wednesday:

EMOM x 12 MINUTES*
1 Power Clean
+
1 Hang Power Clean

*Start Light-Moderate and build to Moderate-Heavy.

(Score is Weight)

7 ROUNDS FOR TIME
50 Double Unders
5 Hang Power Cleans (155/105)

(Score is Time)

KG BB: (70/47.5)

Thurday:

ON A 15:00 RUNNING CLOCK…
Build to a 5-Rep Moderate Push Jerk

(Score is Weight)

AMRAP x 13 MINUTES
2-4-6-and so on…*
Shoulder to Overhead (115/75)
DB Goblet Alt. Lunges (50/35)

*Complete 1 Rope Climb or 3 Strict Pull-Ups after each full round.

(Score it Rounds + Reps)

KG BB: (52.5/35)
KG DB: (22.5/15)

Friday:

EVERY 3:00 x 6 SETS
10 Deadlifts (225/155)
15 Box Jumps (30/24)
Max Toes to Bar in Time Remaining…

-Rest 1:00 b/t Sets-

(Score is Lowest Set of Toes to Bar)

KG BB: (100/70)

Saturday:

ON A 12:00 RUNNING CLOCK…
Build to a 3-Rep Moderate-Heavy Thruster

IN TEAMS OF 2…

AMRAP x 12 MINUTES
8 Thrusters (Athlete Choice)
8 Up-Downs Over Bar

*P1 works while P2 completes Max Meter Row. Once a full round is complete partners switch.

(Score it Total Meters)

Sunday:

AMRAP x 24 MINUTES
400m Run
15 Hand Release Push-Ups
:45 Plank Hold
5/5 KB or DB Hang Snatch*
:45 Bar Hang

*KB Weight (53/35)
DB Weight (50/35)

(Score is Rounds + Reps)

KG KB: (24/16)
KG DB: (22.5/15)

STRENGTH-LOCATION-BACK HALL 6

27.05.2024	WORKOUT
	9-7-5-9-7-5
	Tempo Bench Press (30X0)
	-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 (or Cable) Tricep Pushdown
	-Rest 2:00 b/t Sets-

30.05.2024	WORKOUT
	4 SETS
	8 Tempo Standing Military Press (20X0)
	-Rest 1:30-
	12-15 DB Lateral Raise* (Moderate)
	-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-

01.06.2024	WORKOUT
	5 SETS
	5 Weighted Pull-ups (Heavy)
	-Rest :10-
	Max Reps Banded Pull-up
	-Rest 1:30 b/t Sets-

	3 SETS
	12 Barbell Curl (Moderate)
	-Rest 1:00-
	12 Incline DB Hammer Curl (Light-Mod)
	-Rest :30-
	16 Pronated Grip Incline DB Curl (Light-Mod)
	-Rest 2:00 b/t Sets-

WEIGHTLIFTING-LOCATION-BACK HALL 6