WODs – LOCATION-HALL 6
Monday:
5×2
Clean & Jerk*
*Goal is 70-80% or Moderate-Heavy. Option for Squat or Power. Does not need to be TNG.
(Score is Weight)
AMRAP x 10 MINUTES
1 Power Clean*
5 Handstand Push-Ups
15 Air Squats
*Weight Options…
KG BB1: (93/65)
KG BB2: (100/70)
KG BB3: (115/79)
(Score is Rounds + Reps)
Tuesday:
5 ROUNDS FOR TIME
20/15 Cal Bike
10 Toes to Bar*
*Add 5 reps each round. EX: RND 1= 10 TTB, RND 2= 15 TTB and so on.
(Score is Time)
FINISHER
2-3 SETS
10 DB Front Raises (Light)
10 DB Lateral Raises (Light)
10 DB Upright Rows (Moderate)
-Rest As Needed b/t Sets-
Wednesday:
5×3
Pausing Deadlift*
*Use the same Moderate weight for all 5 sets. Pause for :02 below the knee on the way up and down each rep. Option for Clean Grip or Snatch Grip.
“FIGHT GONE BAD”
3 ROUNDS FOR MAX REPS
1:00 Wall Ball (20/14)
1:00 Sumo Deadlift High Pull (75/55)
1:00 Box Jump (20)
1:00 Push Press
1:00 Row for Cals
-1:00 Rest b/t Rounds-
(Score is Reps)
KG WB: (9/6)
KG BB: (35/25)
Thurday:
PARTNER WORKOUT
IN TEAMS OF 2…
AMRAP x 28 MINUTES*
400m Run
60 Ring Rows**
80 Plate Weighted Sit-Ups (Athlete Choice)
100 Plate Gun Hold Alt. Lunges
*P1 works while P1 rests. The 400m Run will be completed together, all other work will be split as needed.
**Option for Strict Pull-Ups.
(Score is Rounds + Reps)
Friday:
5×2
Snatch*
*Goal is 70-80% or Moderate-Heavy. Option for Squat or Power. Does not need to be TNG.
(Score is Weight)
FOR TIME
25 Burpee Over Bar
5 Hang Squat Snatches (135/95)
20 Burpee Over Bar
4 Hang Squat Snatches
15 Burpee Over Bar
3 Hang Squat Snatches
10 Burpee Over Bar
2 Hang Squat Snatches
5 Burpee Over Bar
1 Hang Squat Snatches
(Score is Time)
KG BB: (60/42.5)
Saturday:
1.) EMOM x 5 MINUTES*
2 Bottom to Half Strict Pull-Up
+
2 Top to Half Strict Pull-Up
+
1 Strict Pull-Up
*Band Optional.
-Short Rest b/t P1 & P2-
2.) EMOM x 5 MINUTES
1 Kip Swing
+
1 Chest to Bar or Pull-Up
+
1 Kip Swing
IN TEAMS OF 2…
AMRAP x 18 MINUTES
200 Double Unders
100 Cal Row
50 Chest to Bar Pull-Ups
*P1 works while P2 rests. Split work as needed.
(Score is Rounds + Reps)
Sunday:
EMOM x 20 MINUTES
MIN 1 – 3 Wall Walks
MIN 2 – 20 V-Ups
MIN 3 – Max Single DB Alt. Box Step-Ups (50/35)|(24/20)*
MIN 4 – Rest
*DB can be held any way above the waist.
(Score is Lowest Step-Ups)
KG DB: (22.5/15)
FINISHER
2-3 SETS
12-15 DB Bent Over Row
15-20 DB Floor Press
-Rest 1:30 b/t Sets-
STRENGTH-LOCATION-BACK HALL 6
| 22.7.2024 | WORKOUT |
| 4 SETS | |
| 6+ Tempo Weighted Chin-Up (30X0) | |
| -Rest :10- | |
| 12 Tempo Deficit Pendlay Row (30X0) | |
| -Rest :10- | |
| 25 Banded Dante (Or Low-Cable) 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- | |
| 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- | |
WEIGHTLIFTING-LOCATION-BACK HALL 6
| 23.07.2023 | Workout |
| Test day | |
| 30 min | |
| Snatch | |
| Build to a Heavy Single | |
| 5-5-3-3-3-1-1-1-1-1 | |
| 30 min | |
| Clean and Jerk | |
| Build to a Heavy Single | |
| 3-3-2-2-2-1-1-1-1-1 |
