WODs – LOCATION-HALL 6
Monday:
5×3
Snatch*
*Goal is 60-70% or Moderate. Option for Squat or Power. Does not need to be TNG.
AMRAP x 10 MINUTES
2-4-6-and so on…
Power Snatch (115/75)
Toes to Bar
(Score is Rounds + Reps)
KG BB: (52.5/35)
Tuesday:
EMOM x 20 MINUTES
MIN 1 – 50 Double Unders
MIN 2 – 20 DB Front Rack Alt. Lunges (50/35)
MIN 3&4 – 400m Run
MIN 5 – Rest
(Score is Slowest 400m Run)
KG DB: (22.5/15)
FINISHER
AMRAP x 6 MINUTES*
6 Single DB Curls
6 DB Overhead Tricep Extensions
12 DB Weighted Glute Bridge-Ups
*Use the same Moderate DB for all movements.
Wednesday:
3×5
Tempo Back Squat (31X1)*
*Use the same Moderate weight for all sets.
“JACKIE”
FOR TIME
1000/800m Row
50 Thrusters (45/35)
30 Pull-Ups
(Score is Time)
KG BB: (20/15)
Thurday:
AMRAP x 25 MINUTES
200m KB or DB Farmers Carry (Athlete Choice)*
35/25 Cal Bike
25 V-Ups or Tuck-Ups
15 Hand Release Push-Ups or Knee Push-Ups
*Use a pair of Light or Light-Moderate KBs
(Score is Rounds + Reps)
FINISHER
EMOM x 6 MINUTES
MIN 1 – :45 KB Alt. Around the Worlds
MIN 2 – :45 KB Hollow Body Flutter Kicks
Friday:
5×3
Clean & Jerk*
*Goal is 60-70% or Moderate. Option for Squat or Power. Does not need to be TNG.
6 ROUNDS FOR TIME
5 Power Clean & Jerks (155/105)
10 Box Jump Overs (24/20)
(Score is Time)
KG BB: (70/47.5)
Saturday:
IN TEAMS OF 2…
FOR TIME*
100-80-60-40-20
Wall Balls (Athlete Choice)
Burpees
Sit-Ups
*P1 works while P2 rests. Split work as needed.
(Score is Time)
Sunday:
SKILL
3 SETS*
:20 L-Hang or Tuck Hang
:20 Chin Over the Bar Hold or Top of Ring Row Hold
:20 Wall Handstand Hold or Pike Hold
*Quick shake out between :20 portions. Goal is to get :20 total time in hold for each position before transitioning.
-Rest 1:00 b/t Sets-
AMRAP x 15 MINUTES
12/10 Cal Bike
12 KB Sumo Deadlift High Pulls (70/53)
6 Strict Pull-Ups*
*Option for 2 Rope Climbs
(Score is Rounds + Reps)
KG KB: (32/24)
STRENGTH-LOCATION-BACK HALL 6
| 15.8.2024 | WORKOUT |
| 5 SETS | |
| 3 Tempo Back Squats (20X0) | |
| -Rest 4:00 b/t Sets- | |
| 3 SETS | |
| 12-16 Goblet Squats (Moderate-Heavy) | |
| -Rest 1:30- | |
| 8-10 High Box Jumps (30/24) | |
| -Rest 1:30 b/t Sets- | |
| 17.8.2024 | WORKOUT |
| 4 SETS | |
| 3 Weighted Pull-ups (20X0) | |
| -Rest 2:00 b/t Sets- | |
| 3 SETS | |
| 12-15 Pronated-Grip DB Bent Over Row (Moderate-Heavy) | |
| -Rest 1:30- | |
| 12-16 DB Pronating Chest Press | |
| -Rest 1:30 b/t Sets- | |
| 3 SETS | |
| 15-20 DB Chest Flys (Moderate) | |
| -Rest 1:30- | |
| Max Reps Banded Lat Pull Down | |
| -Rest 1:30 b/t Sets- | |
| 19.8.2024 | WORKOUT |
| Build to a 3-Rep Max Back Squat | |
| 2 SETS | |
| Tempo Barbell Curl (30X0) | |
| -Rest 1:00- | |
| Max Reps Single KB Horn Curls (Moderate) | |
| -Rest 1:30 b/t Sets- | |
| 3 SETS | |
| 8-12 Box/Bench dips | |
| -Rest 1:00- | |
| 16-20 Rolling DB Tricep Extension (Moderate) | |
| -Rest 1:30 b/t Sets- | |
| 21.8.2024 | WORKOUT |
| IN ABOUT 12-15 MINUTES… | |
| Build to a 3-Rep Max Weighted Pull-up | |
| 2 SETS | |
| 6-8 Bent Over Barbell Row (Moderate-Heavy) | |
| -Rest 1:30- | |
| 6-8 Incline Barbell Bench (Moderate-Heavy) | |
| -Rest 1:30 b/t Sets- | |
| 2 SETS | |
| 8-12/8-12 Tempo Single Arm DB Row (30X0) | |
| (Moderate) | |
| -Rest 1:30- | |
| 16-20 Alternating Top Down DB Bench Press (Moderate-Heavy) | |
| -Rest 1:30 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 | |
