WODs – LOCATION-HALL 6
Monday:
EMOM x 10 MINUTES
1 Power Clean & Jerk*
*Start at a Moderate Weight and Build Every Other Minute Until Workout Weight or Slightly Above.
“THE CALI BEAR”
EVERY :30 FOR 20 MINUTES
1 Power Clean & Jerk (225/155)
*Beginners should adjust weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanics.
(Score is Weight)
KG BB: (100/70)
Tuesday:
FOR TIME
80/60 Cal Bike
70 Box Jumps (24/20)
60 Pull-Ups
40/30 Cal Bike
30 Box Jumps (30/24)
20 Chest to Bars
(Score is Time)
FINISHER
2-3 SETS
6/6 DB Goblet Split Squats
12 Feet Elevated Glute Bridge-Ups
24 Russian Twists*
*1 Rep= R + L.
-Rest As Needed b/t Sets-
Wednesday:
ON A 16:00 RUNNING CLOCK…
Build to a Moderate-Heavy 5-Rep Sumo Deadlift
(Score is Weight)
AMRAP x 8 MINUTES
8 Sumo Deadlifts (185/135)
16 Wall Balls (20/14)
(Score is Rounds + Reps)
KG BB: (85/60)
KG WB: (9/6)
Thurday:
EMOM x 25 MINUTES
MIN 1 – :45 Cardio Choice
MIN 2 – :45 Up-Downs
MIN 3 – :45 Sit-Ups
MIN 4 – :45 DBL DB/KB Front Rack Hold (Athlete Choice)
MIN 5 – Rest
FINISHER
2-3 SETS
12-16 KB Horn Curls
8/8 Single Arm KB Arnold Press
-Rest As Needed b/t Sets-
Friday:
EMOM x 6 MINUTES
1 Power Snatch*
+
2 Hang Power Snatches
*Start Light and build past Workout Weight.
(Score is Weight)
“THE CLIMB”
AMRAP x 16 MINUTES
50 Double Unders
10 Handstand Push-Ups
3 Power Snatches (115/75)*
*Add 2 Reps of Snatches every round 3,5,7 and so on…
(Score is Rounds + Reps)
KG BB: (52.5/35)
Saturday:
5-4-3-2-1*
Back Squat
*Start Moderate and build to Heavy.
(Score is Weight)
IN TEAMS OF 2…
AMRAP x 12 MINUTES*
Max Back Squats (Athlete Choice)
*P1 completes a 200m Run while P2 completes Max Back Squats. Once P1 is back, partners switch. Bar must come from the floor.
(Score is Total Reps of Back Squats)
Sunday:
2 SETS
AMRAP x 10 MINUTES
4-8-12 and so on…
Burpees
KB Swings (Athlete Choice)
Toes to Bar or Toes to Something
-Rest 2:00 b/t Sets-
*Start at the beginning of each AMRAP.
(Score is Lowest Rounds + Reps)
FINISHER
EMOM x 8 MINUTES
MIN 1 – :45 Russian Twists
MIN 2 – :45 Tuck/ Hollow Hold
STRENGTH-LOCATION-BACK HALL 6
| 10.6.2024 | WORKOUT |
| ON A 16:00 RUNNING CLOCK… | |
| Build to a 5RM Front Squat | |
| 4 SETS* | |
| 12/12 Bulgarian Split Squat (Moderate-Heavy) | |
| -Rest 1:30- | |
| 16/16 Split Stance RDL (Moderate-Heavy) | |
| -Rest 1:30 b/t Sets- | |
| 12.6.2024 | WORKOUT |
| 3 SETS | |
| 20/20 DB Bulgarian Split Squat (Moderate) | |
| -Rest 2:00 b/t Sets- | |
| 3 SETS | |
| 20 DB Reverse Alternating Lunges (Moderate) | |
| -Rest :30- | |
| 8/8 Single Leg Med Ball Glute Bridge | |
| -Rest 1:00 b/t Sets- | |
| 3 Sets | |
| 12 Tempo Hamstring Curls On Ball (30X0) | |
| 13.6.2024 | WORKOUT |
| 4 SETS | |
| 6 Tempo Weighted Chin-Up (30X0) | |
| -Rest :10- | |
| 12 Tempo Deficit Pendlay Row (30X0) | |
| -Rest :10- | |
| 25 Banded Dante Rows | |
| -Rest 3:00 b/t Sets- | |
| 3 SETS | |
| 8 Seated DB Hammer Curl (Moderate-Heavy) | |
| -Rest :10- | |
| 10 Tempo DB Zottman Curl (2121) | |
| 15.6.2024 | WORKOUT |
| 3 SETS | |
| 10 Arnold Presses (Moderate) | |
| Rest 1 Min | |
| 1.) 3 SETS | |
| 15 Barbell Upright Rows (Moderate) | |
| -Rest 1:00 b/t Sets- | |
| 2.) 3 SETS | |
| 20 Single DB Skull Crushers (Moderate) | |
| -Rest 1:00- | |
| 15/15 Single Arm Dumbbell Hammer Curls (Moderate) | |
| -Rest 1:00 b/t Sets- | |
| 3.) 3 SETS | |
| 12-15 Dumbbell Lateral Raises (Light to Moderate) | |
| -Rest :30- | |
| 12-15 Plate Front Raises (Light to Moderate) | |
| -Rest 1:00 b/t Sets- | |
WEIGHTLIFTING-LOCATION-BACK HALL 6
| 11.06.2024 | Workout |
| Front Squat + Split Jerk | |
| 1+1 | |
| 20 MIN | |
| Clean Pull + Hang Power Clean + Clean | |
| 1+1+1 | |
| 25 MIN | |
| Complete 4 x 3 | |
| Clean Deadlift (5 sec up 5 sec down) | |
| 15 MIN | |
