WODs – LOCATION-HALL 6
Monday:
EVERY 1:30 x 6 SETS*
1 Power Clean
+
1 Hang Power Clean
*Start Moderate and Build to or Above Workout Weight.
AMRAP x 15 MINUTES
100 Double Unders
30 Pull-Ups
15 Power Cleans
KG BB: (85/60)
Tuesday:
EMOM x 12 MINUTES
MIN 1 – 12/10 Cal Bike
MIN 2 – 15 Unbroken Wall Balls (20/14)
KB WB: (9/6)
Back Squat for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
#6: 3 reps
#7: 3 reps
Wednesday:
EVERY 4:00 x 5 SETS
25/20 Cal Echo Bike
20 Russian KB Swing
Max Toes to Bar in Time Remaining…
-Rest 2:00 b/t Sets-
KG KB: (24/16)
Thurday:
EMOM x 6 MINUTES
3-5 Handstand Push-Ups
or
3-5 DB Deficit Push-Ups
FOR TIME
2 ROUNDS
15 Push Press
15 Box Jumps (20)
15 Up-Downs
Immediately Into…
2 ROUNDS
12 Push Press
12 Box Jumps (24/20)
12 Up-Downs
Immediately Into…
2 ROUNDS
9 Push Press
9 Box Jumps (30/24)
9 Up-Downs
KG BB1: (42.5/30)
KG BB2: (52.5/35)
KG BB3: (60/42.5)
Friday:
AMRAP x 10 MINUTES
300/250m Row
10 Deadlifts (155/105)
KG BB: (70/47.5)
Deadlift for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
#6: 3 reps
#7: 3 reps
Saturday:
4 SETS*
3 Pull-Ups
+
2 Chest to Bars
+
1 Bar Muscle-Up
*Option for Alternative complex…
3 Kip Swings
+
2 Pull-Ups
+
1 Chest to Bar
IN TEAMS OF 2…
AMRAP x 15 MINUTES
30 Pull-Ups
90 Double Unders
30 Thrusters (Athlete Choice, Light)
20 Chest to Bars
60 Double Unders
20 Thrusters (Athlete Choice, Moderate)
10 Bar Muscle-Ups
30 Double Unders
10 Thrusters (Athlete Choice, Heavy)
*P1 works while P2 rests. Split work as needed.
(Score is Rounds + Reps)
Sunday:
AMRAP x 28 MINUTES
50/40 Cal Bike
40 Sit-Ups
30 Alt. Lunges
20 Push-Ups
(Score is Rounds + Reps)
WEIGHTLIFTING-LOCATION-BACK HALL 6
| 16.01.2024 | Workout |
| Workout | |
| E75 sec for 5 sets: | |
| 4 Push Jerks | |
| 50-60% of 1RM | |
| E3MIN for 6 sets: | |
| 1.1.1 Power clean + 1 Push Jerk (Pause 2 sec) | |
| 70% of 1RM | |
| For 10 min: | |
| 1 Power Clean & 1 Push Jerk | |
| 70-80% of 1 RM | |
STRENGTH-LOCATION-BACK HALL 6
| 15.01.2024 | WORKOUT |
| 6-6-4-4-2-2 | |
| Weighted Pull-Up | |
| -Rest 2:00 b/t Sets- | |
| 3 SETS | |
| 12-15 DB Pullover (Mod-Heavy) | |
| -Rest 1:00- | |
| 12/12 Single Arm DB Row (Moderate) | |
| -Rest 1:30 b/t Sets | |
| 3 SETS | |
| 8-12 DB Squeeze Press (Moderate) | |
| -Rest :10- | |
| 8-12 DB Floor Press (Light-Mod) | |
| -Rest :10- | |
| Max Reps Incline Push-ups | |
| -Rest 2:00 b/t Sets- | |
| 17.01.2024 | WORKOUT |
| 3 SETS | |
| 8 Tempo Military Press (30X0) | |
| -Rest 1:00- | |
| 12 DB Arnold Press (Mod) | |
| -Rest 1:00- | |
| 100 Single Unders | |
| -Rest 1:00 b/t Sets- | |
| EMOM x 6 MINUTES | |
| MIN 1 – 16 Alternating DB Gorilla Rows (Moderate) | |
| MIN 2 – MAX Cal (Coaches choice) | |
| -Rest an Additional 3:00 b/t Part 1 & Part 2- | |
| 2.) EMOM x 6 MINUTES | |
| MIN 1 – 12-15 DB Lateral Raises (Light) | |
| MIN 2 – MAX Cal (Coaches choice) | |
| -Rest an Additional 3:00 b/t Part 2 & Part 3- | |
| 3.) EMOM x 6 MINUTES | |
| MIN 1 – 8 DB Strict Press into 8 DB Push Press (Light) | |
| MIN 2 – MAX Cal (Coaches choice) | |
| 20.01.2024 | WORKOUT |
| 5 SETS | |
| 3 Tempo Back Squats (20X0) | |
| -Rest As Needed- | |
| 2 SETS | |
| 12/12 Front Foot Elevated DB Lunge (Mod-Heavy) | |
| -Rest 1:00 | |
| 16-20 No-Lockout Heels Elevated Goblet Squats | |
| -Rest 1:00 b/t Sets- | |
| 2 SETS | |
| 8/8 Staggered Stance DB RDL (Mod-Heavy) | |
| -Rest 1:00- | |
| 12-16 No-Lockout Heels Elevated Goblet Squats | |
| -Rest 1:00 b/t Sets- | |
