WODs – LOCATION-HALL 6
Monday:
ON AN 8:00 RUNNING CLOCK…
Practice Rope Climbs*
*Focus on fully opening the hips before repositioning the hands.
EMOM x 16 MINUTES
MIN 1 – 12 Box Jumps (30/24)
MIN 2 – 15 Burpees
MIN 3 – Max Rope Climbs
MIN 4 – 100m Run
(Score is Total Rope Climbs)
Tuesday:
ON A 20:00 RUNNING CLOCK…
Build to a Moderate-Heavy Complex…
1 Hang Power Snatch
+
2 Squat Snatch
(Score is Weight)
EVERY 2:00 x 4 SETS
15 Hang Power Snatches (115/75)
Max Wall Balls (20/14) in Time Remaining…
-Rest 1:00 b/t Sets-
(Score is Lowest Wall Balls)
KG BB: (52.5/35)
KG WB: (9/6)
Wednesday:
FOR TIME
1500/1250m Row
50 Sit-Ups*
1000/800m Row
40 Sit-Ups
500/400m Row
30 Sit-Ups
*Option for GHDs.
(Score is Time)
POST WORKOUT STRENGTH
3 SETS
12-15 Incline Wide Grip Curls
12-15 Single DB Skull Crusher
15-20 DB Weighted Glute Bridge-Ups
-Rest As Needed b/t Sets-
Thurday:
“BRADSHAW”
10 ROUNDS FOR TIME
3 Handstand Push-Ups
6 Deadlifts (225/155)
12 Pull-Ups
24 Double Unders
(Score is Time)
KG BB: (100/70)
Friday:
4×5
Tempo Back Squat (31X1)*
*Build to a Moderate weight and stay Moderate across all sets.
AMRAP x 15 MINUTES
9 ‘No Push-Up’ Renegade Rows (50/35)*
12 DB Front Squats
15/12 Cal Bike
*1 Rep = Row (R) + Row (L).
(Score is Rounds + Reps)
KG DB: (22.5/15)
Saturday:
ON A 20:00 RUNNING CLOCK…
Build to a Moderate-Heavy Complex
1 Power Clean
+
1 Hang Clean*
+
2 Shoulder to Overhead
*Option for Squat or Power.
IN TEAMS OF 2…
FOR TIME
800m Run
60 Power Clean & Jerks (Athlete Choice)
*P1 and P2 complete the 800m Run together. Once back P1 will work while P2 rests. Split Clean & Jerk reps as needed.
(Score is Time)
Sunday:
4 SETS*
10 Toes to Bar or Toes to Something
20 Box Jumps (24/20)
30 Push-Ups or Knee Push-Ups
40 Walking Lunges
200m DB Farmer Carry (Athlete Choice)
*Option to Wear 20/14 Weight Vest
-Rest 2:00 b/t Sets-
(Score is Total Time)
STRENGTH-LOCATION-BACK HALL 6
| 1.7.2024 | WORKOUT |
| 4 SETS | |
| 6 Slight Incline Tempo Bench Press (30X0) | |
| -Rest :10- | |
| 25 Pronating DB Bench Press (Light-Moderate) | |
| -Rest 3:00 b/t Sets- | |
| 2 SETS | |
| 12-16 Incline DB Chest Fly | |
| -Rest 1:00- | |
| 16-20 DB Skull Crushers (Moderate) | |
| -Rest 2:00 b/t Sets- | |
| 3 SETS | |
| 12/12 Single-Arm DB Overhead Tricep Extensions (Moderate) | |
| -Rest 1:00 b/t Sets- | |
| 3.7.2024 | WORKOUT |
| 3 SETS | |
| 20/20 DB Bulgarian Split Squat (Moderate-Heavy) | |
| -Rest 3:00 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 | |
| 8 Barbell RDLs (Heavy) | |
| -Rest 1:00- | |
| 4.7.2024 | 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) | |
| -Rest :10- | |
| 12 Supinated Incline DB Curls (Moderate) | |
| -Rest 2:00 b/t Sets- | |
| 6.7.2024 | 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- | |
WEIGHTLIFTING-LOCATION-BACK HALL 6
| 2.07.2024 | Workout |
| Snatch Balance | |
| Complete 5 working sets | |
| 15 MIN | |
| Power Snatch | |
| Complete 5-6 working sets | |
| 25 MIN | |
| Snatch Pull 5 x 3 | |
| 15 MIN | |
