WODs – LOCATION-HALL 6
Monday:
Build to a 1-Rep Snatch
FOR TIME
12-9-6-3
Box Jumps (30/24)
4-3-2-1
Squat Snatch*
*Perform at 85% of Heavy 1-Rep
(Score is Time)
Tuesday:
5 SETS FOR MAX REPS
1:00 – Cal Bike
1:00 – Front Squat (75/55)
1:00 – Toes to Bar
1:00 – Up-Downs
1:00 – Rest
(Score is Total Reps)
KG BB: (35/25)
Skll:
3 SETS
:20-:30 L-Hang or Knee-Tuck Hang
8-10 Alt. Candlesticks or 10-12 Hollow Body Rocks
-Rest As Needed b/t Sets-
Wednesday:
ON A 10:00 RUNNING CLOCK…
Practice Handstand Option*
*Options…
Wall HS Hold
Freestanding HS Hold
Pike HS Hold
HS Walk
AMRAP x 15 MINUTES
20 DB Sumo Deadlifts (50/35)
15 Handstand Push-Ups
10 Strict Pull-Ups
(Score is Rounds + Reps)
KG DB: (22.5/15)
Thurday:
3 SETS*
2 Power Clean
+
2 Front Squat
+
2 Shoulder to Overhead
-Rest As Needed b/t Sets-
*Use an empty barbell or very Light Weight. This is a primer for tomorrow’s 1-Rep Clean & Jerk.
3 ROUNDS FOR QUALITY
800m Run
15 Slow Empty Barbell Bent Over Rows*
30 Lateral Alt. Box Step-Overs (20)
Jump Rope Option (Athlete Choice)**
:45/:45 Side Plank Hold
*:01 Pause at the Top and Bottom of Each Rep
**30 Crossover Singles, 60 Double Unders, or 120 Single Unders
Friday:
Build to a 1-Rep Clean & Jerk
FOR TIME
40 Wall Balls (20/14)
30 Power Cleans (135/95)
20 Shoulder to Overhead
10 Thrusters
(Score is Time)
KG WB: (9/6)
KG BB: (60/42.5)
Saturday:
IN TEAMS OF 2…
AMRAP x 21 MINUTES*
1000/800m Row
50 Sit-Ups
25 Bar Muscle-Ups or Pull-Ups
*P1 works while P2 rests. For the Row, athletes must alternate every 250/200m. Split all other work as needed.
(Score is Rounds + Reps)
Sunday:
AMRAP x 20 MINUTES
3 Wall Walks
12 Burpees
18 Alt. DB Hang Snatches (50/35)
24 Single DB Overhead Alt. Lunge*
*Perform 12 Alt. Lunges with DB on Left Arm then 12 Alt. Lunges with DB on Right Arm.
(Score is Rounds + Reps)
KG DB: (22.5/15)
FINISHER
EMOM x 9 MINUTES
MIN 1 – :40 Single DB Curl
MIN 2 – :40 Single DB Skull Crusher
MIN 3 – :40 Single DB Alt. Plank Taps
STRENGTH-LOCATION-BACK HALL 6
| 12.8.2024 | WORKOUT |
| 8 SETS | |
| 3 Weighted Pull-ups (20X0) | |
| -Rest 2:00 b/t Sets- | |
| 3 SETS* | |
| 8-12 Bent Over Barbell Row (Moderate-Heavy) | |
| -Rest 1:30- | |
| 8-12 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- | |
| 14.8.2024 | WORKOUT |
| 4 SETS | |
| 3 Tempo Bench Press (20X0) | |
| -Rest 2:00 b/t Sets- | |
| 1 SET | |
| 10-12 Slight Incline DB Bench Press (Heavy) | |
| -Rest 3:00- | |
| 25* Slight Incline DB Bench Press (Heavy) | |
| 3 SETS | |
| 12-15 DB Twist Press (Moderate) | |
| -Rest 1:00- | |
| 12-15/12-15 Single Arm DB Row (Moderate) | |
| -Rest 1:30 b/t Sets- | |
| 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- | |
WEIGHTLIFTING-LOCATION-BACK HALL 6
| 13.08.2023 | Workout |
| Snatch. 3×2 @ 80% + | |
| 20 MIN | |
| Clean & Jerk 3×2 @ 80% + | |
| 20 MIN | |
| Front Squats 4×3 @ RPE 8 | |
| 15 MIN | |
