WODs – LOCATION-HALL 6
Monday:
3×5
Tempo Deadlifts (31X1)*
*Use the same Moderate weight for all sets. Goal is heavier than workout weight.
3 ROUNDS FOR TIME
500/400m Row
25 Deadlifts (155/105)
12 Bar Muscle-Ups
(Score is Time)
KG BB: (70/47.5)
Tuesday:
EVERY 3:00 x 3 SETS
12/12 Single Arm DB Row
20-25 Supinated Band Pull-Aparts
-Rest w/ Time Remaining-
AMRAP x 20 MINUTES
20 Air Squats
10 DB Farmers Alt. Step-Ups (50/35)|(24/20)
20 Hand Release Push-Ups
10 DB Farmers Alt. Step-Ups
20 Sit-Ups*
*GHD Optional.
(Score is Rounds + Reps)
KG DB: (22.5/15)
Wednesday:
3-3-3-2-2-1-1
Snatch*
*Option for Squat or Power. Sets of 3 in 60-70% range. Sets of 2 in 70-80% range. Sets of 1 in 80-90+% range. Across the next 6 weeks, we will build and retest a heavy single.
FOR TIME
100 Double Unders
50 Hang Power Snatches (75/55)
100 Double Unders
(Score is Time)
KG BB: (35/25)
Thurday:
TABATA (8 SETS / :20 ON/ :10 OFF)*
TABATA 1 – Up-Downs
TABATA 2 – Toes to Bar or Toes to Something
TABATA 3 – Shuttle Runs**
TABATA 4 – Ring Rows***
*Complete a full Tabata before moving to the next after 1:00 rest.
**1 Rep= 25′ Down.
***Option for Strict Pull-Ups or Strict Chin-Ups
-Rest 1:00 b/t Tabatas-
POST WORKOUT STRENGTH
3 SETS
15-20 Empty Barbell Reverse Curls
12-15 Empty Barbell Upright Rows
8-12 SLOW Barbell Cheater Curls
-Rest As Needed b/t Sets-
Friday:
3-3-3-2-2-1-1
Clean & Jerk*
*Option for Squat or Power. Sets of 3 in 60-70% range. Sets of 2 in 70-80% range. Sets of 1 in 80-90+% range. Across the next 6 weeks, we will build and retest a heavy single.
EMOM x 12 MINUTES
MIN 1 – 15/12 Cal Bike
MIN 2 – Max Cleans (225/155)*
MIN 3 – Rest
*Option for Power or Squat.
(Score is Total Clean Reps)
KG BB: (100/70)
Saturday:
IN TEAMS OF 2…
ON A 30:00 RUNNING CLOCK…
100 Box Jumps (Athlete Choice)
100 Jumping Pull-ups
100 Kettlebell Swings (Athlete Choice)
100 Walking Lunges
100 Knees to Elbow
100 Push Press (45/35)
100 Plate Good Mornings (Athlete Choice)**
100 Wall Balls (Athlete Choice)
100 Burpees
100 Double Unders
In Time Remaining…
Max Cal Bike
*P1 works while P2 rests. Split work as needed.
**Plate Good Mornings, Empty Barbell Good Mornings, GHD Hip Extensions or GHD Back Extensions are all acceptable.
(Score is Total Cals)
Sunday:
EVERY 7:00 FOR 3 SETS
800m Run
15 ‘No Push-Up’ DB Renegade Rows (Athlete Choice)*
Max Dips in Remaining Time
*1 Rep = Row (R) + Row (L).
**Option for Ring or Box Dips
-No Additional Rest b/t Sets-
(Score is Lowest Reps of Dips)
FINISHER
2-3 SETS
20-25 Seated Double Banded Lat Pull-Downs
20-25 Banded Upright Rows
15-20 Banded Hammer Curls
-Rest As Needed b/t Sets-
STRENGTH-LOCATION-BACK HALL 6
| 8.8.2024 | WORKOUT |
| 4 SETS | |
| 12+ Slight Incline DB Chest Press (Moderate) | |
| -Rest :10- | |
| 25 DB (or Cable) Chest Fly (Light-Moderate) | |
| -Rest 3:00 b/t Sets- | |
| 3 SETS | |
| Max Set Incline Push-ups | |
| Rest 1 min b/t sets | |
| 3 SETS | |
| 12-15 DB Overhead Tricep Extension (Moderate) | |
| -Rest 1:00 b/t Sets- | |
| 10.8.2024 | WORKOUT |
| 4 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 | |
| 12/12 Back Rack Bulgarian Split Squat (Heavy) | |
| -Rest 2:00 b/t Sets- | |
| 3 SETS | |
| 10/10 Single Leg Med Ball Glute Bridge | |
| -Rest 1:30 b/t Sets- | |
| 11.8.2024 | WORKOUT |
| 4 SETS | |
| 6 Wide Grip Pull-Ups (Weighted, if possible) | |
| -Rest :10- | |
| 12+/12+ Tempo Single-Arm DB Row (3110) | |
| -Rest :10- | |
| 25/25 Single Arm Banded Straight Arm Pulldowns (Light) | |
| -Rest 3:00 b/t Sets- | |
| 3 SETS | |
| 8 Standing Barbell Curl (Moderate-Heavy) | |
| -Rest :10- | |
| 20 Alternating Crossbody Hammer Curl (Moderate) | |
| -Rest :10- | |
| 12/12 DB Concentration Curl (Moderate) | |
| -Rest 2:00 b/t Sets- | |
| 13.6.2024 | WORKOUT |
| NEW CYCLE: | 4 SETS |
| 5 Tempo Bench Press (30X0) | |
| -Rest 3:00 b/t Sets- | |
| 3 SETS* | |
| 8-12 Neutral Grip DB Bench Press (Heavy) | |
| -Rest 1:30- | |
| 8-12/8-12 Single Arm DB Row (Moderate-Heavy) | |
| -Rest 1:30 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- | |
WEIGHTLIFTING-LOCATION-BACK HALL 6
| 9.07.2024 | Workout |
| 1 Power Clean + 1 Push Press | |
| Complete 5 working sets | |
| 20 MIN | |
| Power cleans | |
| Complete 6-7 sets | |
| 25 MIN | |
| Pause Front Squats | |
| 3 x 3 | |
| 15 MIN | |
