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
29.07.2023 | Workout |
Snatch 3×3 @ 70% | |
20 MIN | |
2 Hang Clean + 1 Jerk. 4 Sets at 75% | |
20 MIN | |
Clean Pulls 4×3 @ 100% of Clean | |
15 MIN | |