WODs – LOCATION-HALL 6
Monday:
Build to a Heavy 2-Rep Power Clean
3 ROUNDS FOR TIME
800m Run
20 Burpees to Target*
10 Power Cleans (185/135)
*Target is 6″” Above Standing Reach.
(Score is Time)
KG BB: (85/60)
Tuesday:
ON A 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy Complex
2 Front Squats
+
2 Push Press
(Score is Weight)
“FRAN”
FOR TIME
21-15-9
Thrusters (95/65)
Pull-Ups
(Score is Time)
KG BB: (42.5/30)
Wednesday:
EMOM x 18 MINUTES
MIN 1 – :45 Double Unders
MIN 2 – :45 DB Goblet Alt. Lunges (50/35)
MIN 3 – :45 Sit-Ups*
*GHD Optional
(Score is Total Reps)
KG DB: (22.5/15)
FINISHER
4 SETS (:40 ON/ :20 OFF)
MOVT 1 – Single DB Curls
MOVT 2 – Single DB Hollow Body Flutter Kicks
-No Additional Rest /bt Sets-
Thurday:
IN TEAMS OF 2…
AMRAP x 23 MINUTES*
80/65 Cal Bike**
60 Russian KB Swings (Athlete Choice)
40 Hand Release Push-Ups
200m KB Suitcase Carry***
*P1 works while P2 rests, split work as needed.
**While P1 works on Bike, P2 must hold KB in either hand Suitcase Hold.
***Switch KB b/t partners as needed.
(Score is Rounds + Reps)
Friday:
“THE DESCENT”
5 ROUNDS FOR TIME
20/15 Cal Row
50 Wall Balls (20/14)*
10 Burpee Box Jump Overs (24/20)
*Wall Balls come down by 10-Reps Every Round (50-40-30-20-10)
(Score is Time)
KG WB: (9/6)
FINISHER
2-3 SETS
15-20 Straight Arm Banded Lat Push Downs
15-20 Banded Dante Rows
20-25 Banded Hammer Curls
-Rest As Needed b/t Sets-
Saturday:
EMOM x 8 MINUTES
MIN 1 – 1 Power Clean + 2 Hang Power Cleans
MIN 2 – 1 Power Snatch + 2 Hang Power Snatches
*Start Light and build slightly past Workout Weight.
(Score is Weight)
IN TEAMS OF 2…
AMRAP x 20 MINUTES
10 Power Snatches (Athlete Choice)
15 Pull-Ups
10 Power Cleans
*P1 works while P2 completes a 400m Run. Once P2 is back P1 will complete a 400m Run and P2 will pick up where P1 left off.
(Score is Rounds + Reps)
Sunday:
5 SETS*
AMRAP x 3 MINUTES
4 Reps of Gym. Push**
8 V-Ups or Tuck-Ups
12 Walking Lunges
-Rest 1:00 b/t Sets-
*Pick up where you left off each round.
**Gym Push Options…
Push-Up
Pike Push-Up
Hand Release Push-Up
Handstand Push-Up
(Score is Total Rounds + Reps)
3 SETS
15-20 DB Hip Thrusts*
8/8 DB Goblet Bulgarian Split Squats*
1:00 Plank Hold
*Use box or bench to support.
-Rest As Needed b/t Sets-
STRENGTH-LOCATION-BACK HALL 6
| 24.7.2024 | WORKOUT |
| 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 :30- | |
| 12 Banded Face Pulls (Moderate; focus on squeezing at the end of the motion) | |
| -Rest 1:00 b/t Sets- | |
| 25.7.2024 | WORKOUT |
| 5 SETS | |
| 4 Tempo Bench Press (20X0) | |
| -Rest 2:30 b/t Sets- | |
| 2 SETS | |
| 8-12 Incline DB Press (30X0) | |
| -Rest 1:00- | |
| Max Reps Close-Grip Chin-ups | |
| -Rest 1:00 b/t Sets- | |
| 2 SETS | |
| 16-20 DB Chest Fly (Moderate) | |
| -Rest 1:00- | |
| Max Reps Banded Dante (Or Low Cable) Row | |
| -Rest 2:00 b/t Sets- | |
| 27.7.2024 | WORKOUT |
| 6 SETS | |
| 4 Weighted Pull-ups (20X0) | |
| -Rest 2:00 b/t Sets- | |
| 2 SETS | |
| 12-16/12-16 Half-Kneeling Single-Arm Banded Lat Pulldown (Heavy) | |
| -Rest 1:30- | |
| Max Reps DB Floor Press (Moderate-Heavy) | |
| -Rest 1:30 b/t Sets- | |
| 2 SETS | |
| 8-12/8-12 Tempo Single Arm Landmine Row (30X0) | |
| (Moderate) | |
| -Rest 1:30- | |
| 16-20 Alternating Top Down DB Bench Press (Moderate-Heavy) | |
| -Rest 1:30 b/t Sets- | |
| 29.7.2024 | WORKOUT |
| 5 SETS | |
| 4 Tempo Back Squats (20X0) | |
| -Rest 3:00 b/t Sets- | |
| 2 SETS | |
| 12/12 Barbell Back rack Reverse Lunges (Moderate-Heavy) | |
| -Rest 2:00 b/t Sets- | |
| 2 SETS | |
| 8-10/8-10 Tempo DB Split Squats (30X0) | |
| -Rest 1:30- | |
| 10/10 Hamstring Curls On Medicine Ball (20X0) | |
| -Rest 1:30 b/t Sets- | |
WEIGHTLIFTING-LOCATION-BACK HALL 6
| 25.06.2024 | Workout |
| Workout | |
| Front Squat + Split Jerk | |
| 1+1 | |
| 20 MIN | |
| Power Clean + Split Jerk | |
| 1+1 | |
| 25 MIN | |
| Complete 5 x 3 | |
| Clean Pulls | |
| 15 MIN | |
