WODs – LOCATION-HALL 6
Monday:
AMRAP x 20 MINUTES
40/30 Cal Bike
40 Russian KB Swings (70/53)
80 Double Unders
(Score is Rounds + Reps)
KG KB: (32/24)
PARTNER FINISHER
FOR TIME
200/150 Cal Bike*
*P1 works while P2 rests. Split work as needed.
Tuesday:
EMOM x 8 MINUTES
MIN 1 – 3 Thrusters (Build to Workout Weight)
MIN 2 – Complete one of the below Complexes…
Option 1…
1 Ring Kip Swing
+
1 Hips to Rings
+
1 Kipping Ring Muscle-Up
Or…
Option 2…
1 Kip Swing
+
1 Big Kip Swing
+
1-2 Jumping Chest to Bar Pull-Ups
“MYMC 22.3
15 ROUNDS FOR TIME
1 Ring Muscle-Up
3 Thrusters (135/95)
6 Burpee Over Bar
(Score is Time)
KG BB: (60/42.5)
Wednesday:
3 SETS
400m Run
20 Toes to Bar
200m Run
10 Toes to Bar
-Rest 2:00 b/t Sets-
(Score is Slowest Set)
FINISHER
3 SETS*
15 Slow DB Shrugs
15 Single DB Pull-Over**
15 DB Bent Over Rows
*Use the same Moderate Weight for All Movements
**Supported on Bench or Med Ball
-Rest As Needed b/t Sets-
Thurday:
STRENGTH
EMOM x 10 MINUTES
MIN 1 – 5 Deadlifts*
MIN 2 – 3-5 Strict Presses**
*Start Light and up to and past Workout Weight.
**Strict Pressing Options…
DB Strict Press
Pike Push-Up
Handstand Push-Up
4 ROUNDS FOR TIME
21 Deadlifts (225/155)
15 Box Jumps (24/20)
9 Handstand Push-Ups
(Score is Time)
KG BB: (100/70)
Friday:
AMRAP x 18 MINUTES*
5-10-15-and so on…
Up-Down Pull-Ups
10-15-20-and so on…
Sit-Ups
(Score is Total Reps)
FINISHER
3 SETS
7 Bottom to Half Empty BB Curls
7 Top to Half Empty BB Curls
7 Full Empty BB Curls
-Rest As Needed b/t Sets-
Saturday:
ON A 12:00 RUNNING CLOCK…
Build to a Moderate-Heavy Complex
1 Power Snatch
+
2 Overhead Squats
+
1 Hang Squat Snatch
IN TEAMS OF 2…
AMRAP x 20 MINUTES*
500/400m Row
40 Wall Balls (Athlete Choice)
30 Hang Power Snatches or Cleans (Athlete Choice)
*P1 works while P2 rests. Split work as needed.
(Score is Rounds + Reps)
Sunday:
EMOM x 25 MINUTES
MIN 1 – :45 Triple, Double or Single Under Practice
MIN 2 – :45 Alt. Box Step-Ups (Athlete Choice)*
MIN 3 – :45 Ring, Bar, or Bench Dips
MIN 4 – :45 Alt. DB Slides (Athlete Choice)
MIN 5 – :45 Cardio Choice
*Option to Hold DB in Goblet Position
STRENGTH-LOCATION-BACK HALL 6
| 3.6.2024 | WORKOUT |
| 9 , 7, 5 | |
| Tempo Front Squat (20X0) | |
| -Rest 2:30 b/t Sets- | |
| 3 SETS | |
| 12/12 DB Lunge Steps (Moderate-Heavy) | |
| -Rest :30- | |
| 16 Heels-Elevated Goblet Squat (Moderate-Heavy) | |
| – Rest :30- | |
| 25 Jumping Squats | |
| -Rest 2:00 b/t Sets- | |
| 6.6.2024 | WORKOUT |
| 4 SETS | |
| 12 Bent Over Barbell Rows (Heavy) | |
| -Rest :10- | |
| Max Reps Supinated-Grip Inverted Row | |
| -Rest 1:30 b/t Sets- | |
| 2-3 SETS | |
| 16 Banded Lat Pulldown (Moderate) | |
| -Rest :30- | |
| 20 Standing Banded Lat Pushdown (Moderate) | |
| -Rest 1:00 b/t Sets- | |
| 2-3 SETS | |
| Max Reps Chin-ups | |
| -Rest 1:00- | |
| 16-20 Alternating Cross-body Curls (Moderate) | |
| -Rest 2:00 b/t Sets- | |
| 8.6.2024 | WORKOUT |
| ON A 16:00 RUNNING CLOCK… | |
| Build to a 5RM Bench Press | |
| 3 SETS | |
| 12 Reps of 1+1/4 DB Bench (Moderate-Heavy) | |
| -Rest 1:00- | |
| 16-20 Alternating Glute Bridge KB Floor Press (Moderate) | |
| -Rest :30- | |
| Max Reps Incline Push-ups | |
| -Rest 2:00 b/t Sets- | |
WEIGHTLIFTING-LOCATION-BACK HALL 6
| 4.06.2024 | Workout |
| Snatch Balance 6 x 1 | |
| 20 MIN | |
| Complete 6 working sets: | |
| 1 Snatch Pull + 2 Snatch | |
| 25 MIN | |
| Complete 4 x 3 | |
| Snatch Deadlift (5 sec up 5 sec down) | |
| 15 MIN | |
