WODs – LOCATION-HALL 6
Monday:
ON A 18:00 RUNNING CLOCK…
Build to a Heavy 3-Rep Push Jerk*
*Up to or Heavier than Workout Weight.
(Score is Weight)
ON A 10:00 RUNNING CLOCK…
Max Cal Bike*
*Every 2:00, including 0:00, complete 5 Shoulder to Overhead (185/135).
(Score is Total Cals)
KG BB: (85/60)
Tuesday:
EMOM x 6 MINUTES
1 Power Clean
+
1 Front Squat
+
1 Hang Clean*
*Option for Power or Squat. Start Light and build slightly past Workout Weight.
(Score is Weight)
FOR TIME
100 Wall Balls (20/14)
80 Box Jump Overs (24/20)
60 Toes to Bar
40 Power Cleans (135/95)
20 Front Squats
(Score is Time)
KG WB: (9/6)
KG BB: (60/42.5)
Wednesday:
AMRAP x 16 MINUTES
400m Run
15 Hand Release Push-Ups
30 Walking Lunges
(Score is Rounds + Reps)
FINISHER
3 SETS
12-15 DB Flyes*
12-15 DB Pullovers*
12-15 Bent Over Reverse Flyes
*Option to use Bench or Wall Ball.
-Rest As Needed b/t Sets-
Thurday:
AMRAP x 25 MINUTES
25/20 Cals Cardio Choice 1
20 Sit-Ups
3/3 KB/DB Turkish Get-Ups (Athlete Choice)*
25/20 Cals Cardio Choice 2
20 Up-Downs
10/10 Single Arm KB/DB Strict Press (Athlete Choice)*
*Use a Light or Moderate-Light KB/DB for Both Movements.
Friday:
EMOM x 10 MINUTES
MIN 1 – 2-5 Gymnastic Pulling Reps*
MIN 2 – 5 Deadlifts**
*Pulling Options…
Ring Rows
Jumping Pull-Ups
Pull-Ups
Chest to Bar Pull-Ups
**Start Light and build past Workout Weight.
“THE SUMMIT”
FOR TIME
21-15-9-15-21
Chest to Bar Pull-Ups
Deadlifts (255/185)
(Score is Time)
KG BB: (115/79)
Saturday:
IN TEAMS OF 2…
AMRAP x 22 MINUTES
1000/800m Row
50 Overhead or Front Squats (Athlete Choice)
30 Handstand Push-Ups or DB Push Press
*P1 works while P2 rests. Split work as needed.
(Score is Rounds + Reps)
Sunday:
ON A 15:00 RUNNING CLOCK…
Build to a Heavy 5-Rep Bench Press
(Score is Weight)
AMRAP x 12 MINUTES
10-20-30-and so on…
Double Unders
5-10-15-and so on…
Russian KB Swings (70/53)
(Score is Total Reps)
KG KB: (32/24)
STRENGTH-LOCATION-BACK HALL 6
| 17.6.2024 | WORKOUT |
| 3 SETS | |
| 12 Slight Incline DB Chest Press (Moderate) | |
| -Rest :10- | |
| 25 DB Chest Fly (Light-Moderate) | |
| -Rest 3:00 b/t Sets- | |
| 3 SETS | |
| Max Set Single DB Close-Grip Push-ups | |
| -Rest 1:00 b/t Sets- | |
| 3 SETS | |
| 12-15 DB Overhead Tricep Extension (Moderate) | |
| -Rest 1:00 b/t Sets- | |
| 19.6.2024 | WORKOUT |
| 3 SETS | |
| 12-15 DB Sumo Stance RDLs (Heavy) | |
| -Rest 1:00- | |
| 12/12 Front Rack Single KB Step Up (Moderate) | |
| -Rest 2:00 b/t Sets- | |
| 3 SETS | |
| 16/16 Back Rack Bulgarian Split Squat (Heavy) | |
| -Rest 2:00 b/t Sets- | |
| 3 SETS | |
| 10/10 Single Leg elevated on box Glute Bridge | |
| -Rest 1:30 b/t Sets- | |
| 20.6.2024 | WORKOUT |
| 4 SETS | |
| 16-20 Alternating Pronated Grip DB Shoulder Press (8-10 per arm, Heavy) | |
| -Rest 1:00- | |
| 12-16 Seated Bent-Over DB Lateral Raises (Moderate) | |
| -Rest 1:00- | |
| 12-16 Standing DB Lateral Raises (Moderate) | |
| -Rest 1:00 b/t Sets- | |
| 3 SETS | |
| 12 Close-Grip Bench Press (Moderate) | |
| -Rest 1:00- | |
| Max Reps Seated DB Overhead Tricep Extensions (Light-Moderate) | |
| -Rest 1:30 b/t Sets- | |
| 3 SETS | |
| 21 3-Part DB Supinated Grip Curls* (Moderate) | |
| 22.6.2024 | WORKOUT |
| 3 SETS | |
| 6 Tempo Heels Elevated Back Squat (30X0) | |
| -Rest :10- | |
| 18 Front Foot Elevated DB Alternating Lunge (Moderate) | |
| -Rest :10- | |
| 25 No Lockout Goblet Squats (Light-Moderate) | |
| -Rest 3:00 b/t Sets- | |
| 4 SETS | |
| 12 Hanging Knee Raises | |
| -Rest :30- | |
| 12 Barbell or Ab Wheel Rollouts | |
| -Rest 2:00 b/t Sets- | |
WEIGHTLIFTING-LOCATION-BACK HALL 6
| 16.07.2024 | Workout |
| Front Squat + Split Jerk | |
| 1+1 | |
| 20 MIN | |
| Clean Pull+ Hang Power Clean + Clean | |
| 1+1+1 | |
| 25 MIN | |
| Complete 4×3 | |
| Clean Deadlift 5 sec up 5 sec down | |
| 15 MIN | |
