Programming Week 31 – 2024-Hall 6

WODs – LOCATION-HALL 6

Monday:

5×1
Clean & Jerk*

*Goal is 80-90% or Heavy. Option for Squat or Power.

“DT”

5 ROUNDS FOR TIME
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Shoulder to Overhead

(Score is Time)

KG BB: (70/47.5)

Tuesday:

AMRAP x 18 MINUTES
400m Run
15 Toes to Bar
2 Rope Climbs

(Score is Rounds + Reps)

FINISHER

2-3 SETS
10/10 Single Arm Supported DB Row
12-15 DB Bent Over Reverse Flyes

-Rest As Needed b/t Sets-

Wednesday:

5×3
1+1/2 Back Squat

7 ROUNDS FOR TIME
10 Back Squats (95/65)
35 Double Unders

(Score is Time)

KG BB: (42.5/30)

Thurday:

EMOM x 24 MINUTES
MIN 1&2 – 500/400m Row
MIN 3 – Max Burpees to Target*
MIN 4 – Rest

*Target is ideally 6″ above standing reach.

(Score is Lowest Burpees)

Friday:

5×1
Snatch*

*Goal is 80-90% or Heavy. Option for Squat or Power.

EVERY 2:00 x 6 SETS
4 Power Snatches (135/95)
6 Chest to Bars
8 Box Jump Overs (24/20)

-Rest w/ Time Remaining-

(Score is Slowest Set)

KG BB: (60/42.5)

Saturday:

IN TEAMS OF 2…

AMRAP x 28 MINUTES*
50 Air Squats
50 Push-Ups
50 Walking Lunges
400m Run

*The 400m Run will be completed together. All other movements will be split as needed with P1 working while P2 rests.

(Score is Rounds + Reps)

Sunday:

3 SETS FOR QUALITY
3:00 Row, Bike, or Ski
10 Up-Downs
20 Russian KB Swings (Athlete Choice)
30 Sit-Ups
40 Crossover Single Unders*
1:00 Static Hold**

-Rest 1:00 b/t Sets-

*Option for 80 Single Unders
**Static Hold Options…
Plank Hold
Side Plank Hold (:30/ea side)
Wall Handstand Hold
Tuck or Hollow Hold
Deadhang Hold

STRENGTH-LOCATION-BACK HALL 6

29.7.2024	WORKOUT
	5 SETS
	4 Tempo Back Squats (20X0)
	-Rest 3:00 b/t Sets-

	2 SETS
	12/12 Barbell Back rack Reverse Lunges (Moderate-Heavy)
	-Rest 2:00 b/t Sets-

	2 SETS
	8-10/8-10 Tempo DB Split Squats (30X0)
	-Rest 1:30-
	10/10 Hamstring Curls On Medicine Ball (20X0)
	-Rest 1:30 b/t Sets-

31,8.2024	WORKOUT
	5 SETS
	4 Tempo Bench Press (20X0)
	-Rest 3:00 b/t Sets-

	2 SETS
	Max Reps Tempo Box Dips (30X0)
	-Rest 1:30-
	12-15/12-15 Single Arm DB Row (Moderate)
	-Rest 1:30 b/t Sets-

	2 SETS
	12-15 DB Twist Press (Moderate)
	-Rest 1:00-
	Max Reps Banded Straight Arm Lat Pulldown
	-Rest 2:00 b/t Sets-

1,8.2024	WORKOUT
	3 SETS
	12-16 DB Lateral Raises (Moderate)
	-Rest :30-
	16-20 Seesaw Alternating DB Front Raise (Moderate)
	-Rest 1:30 b/t Sets-

	1.) 3 SETS
	8-12 Close-Grip Bench Press (Moderate-Heavy)
	-Rest 1:30-
	Max Reps Close-Grip Chin -Up
	-Rest 1:30 b/t Sets-

	2.) 3 SETS
	12-15 DB Skull Crusher (Moderate)
	-Rest 1:00-
	8-12 Incline Supinated Grip DB Curl (Moderate)
	-Rest :30-
	Max Reps Banded Curls
	-Rest 1:30 b/t Sets-

3.8.2024	WORKOUT
	5 SETS
	4 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

	3 SETS
	12/12 Single Arm KB Chest Press (Moderate)
	-Rest 1:30-
	Max Reps Banded Lat Pull Down

WEIGHTLIFTING-LOCATION-BACK HALL 6