WODs – LOCATION-HALL 6
Monday:
5-5-5-5
Sumo Deadlift*
*Start Moderate and end Moderate-Heavy. Complete 8/8 DB Goblet Split Squats (Athlete Choice) b/t each set.
EVERY 2:00 x 6 SETS
20/15 Cal Bike
Max Sumo Deadlift High Pulls (95/65) in Time Remaining…
-Rest 1:00 b/t Sets-
(Score is Total Sumo Deadlift High Pulls)
KG BB: (42.5/30)
Tuesday:
AMRAP x 16 MINUTES
100m DB Farmers Carry (50/35)
15 Box Jumps (24/20)
10 DB Farmer Alt. Box Step-Ups
2 Rope Climbs
(Score is Rounds + Reps)
KG DB: (22.5/15)
POST WORKOUT SKILL
3 SETS*
:20 Top of the Dip Hold
:20 Bottom of the Dip Hold
10-12 Alt. Banded Pistol Squats or Alt. Single Leg Box Squats
*Dip can be held on Rings, Dip Bar, or Bench/Box
-Rest As Needed b/t Sets-
Wednesday:
EMOM x 5 MINUTES*
Choose a Pressing Complex…
*Pressing Complex Options:
GYM. OPTION…
2 Strict Handstand Push-Ups
+
2 Kipping Handstand Push-Ups
or…
DB OPTION…
2 DB Strict Press
+
2 DB Push Press
5 ROUNDS FOR TIME
7 Strict Handstand Push-Ups
9 Front Squats (155/105)
12 Burpees Over Bar
(Score is Time)
KG BB: (70/47.5)
Thurday:
IN TEAMS OF 2…
AMRAP x 30 MINUTES*
400m Run**
60 Toes to Bar or Toes to Something
80 Russian KB Swings (Athlete Choice)
120 KB Goblet Alt. Lunges
160 Double Unders or 320 Single Unders
*P1 & P2 will compete the 400m run together. All other work will be split as needed, P1 working while P2 rests.
**Every 100m= 1 Rep.
(Score is Rounds + Reps)
Friday:
FOR TIME*
25-20-15-10-5
Push Press (115/75)
*Complete 15/12 Cal Row after every full set.
(Score is Time)
KG BB: (52.5/35)
10-8-6-4
Bench Press*
*Start Light and end Moderate+. Complete 16-20 Alt. DB Hammer Curls (Athlete Choice) after each set.
Saturday:
ON A 12:00 RUNNING CLOCK…
Build to a Heavy 2-Rep TNG Power Clean
IN TEAMS OF 2…
AMRAP x 15 MINUTES
1 Power Clean (Athlete Choice)
2 Box Jump Overs (Athlete Choice)
3 Chest to Bars or Pull-Ups
*P1 completes a full round while P2 rests. Once a full round is completed partners switch.
(Score is Rounds + Reps)
Sunday:
EMOM x 30 MINUTES
MIN 1&2 – Cardio Choice*
MIN 3 – 10-15 Strict Dips**
MIN 4 – 10/10 DB Hang Power Snatch (Athlete Choice)
MIN 5 – Max Sit-Ups
MIN 6 – Rest
*Moderate Pace, Nasal Breathing Only.
**Option for Bench or Rings.
(Score is Total Sit-Ups)
STRENGTH-LOCATION-BACK HALL 6
| 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- | |
| 21.8.2024 | WORKOUT |
| IN ABOUT 12-15 MINUTES… | |
| Build to a 3-Rep Max Weighted Pull-up | |
| 2 SETS | |
| 6-8 Bent Over Barbell Row (Moderate-Heavy) | |
| -Rest 1:30- | |
| 6-8 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- | |
| 22.8.2024 | WORKOUT |
| 3 SETS | |
| 8/8 Split Stance Single Arm DB Overhead Press (30X0) | |
| -Rest 1:00- | |
| 20 Slow Deadbugs | |
| 3 SETS | |
| 12/12 Split Stance DB RDL (Light-Moderate) | |
| -Rest 1:00- | |
| 10/10 Single KB Offset Reverse Lunge (Light-Moderate) | |
| -Rest 2:00 b/t Sets- | |
| Core work – 4 Sets: | |
| 10 Wheel roll outs | |
| 20 Ab mat sit ups | |
| 24.8.2024 | WORKOUT |
| Build to a 3-Rep Max Bench Press | |
| 2 SETS | |
| 8-12 Neutral Grip DB Bench Press (Heavy) | |
| -Rest 1:30- | |
| 8-12/8-12 Single Arm DB Row (Moderate-Heavy) | |
| -Rest 1:30 b/t Sets- | |
| 2 SETS | |
| 16-20 DB (OR Cable) Chest Fly (Moderate) | |
| -Rest 1:00- | |
| Max Reps Banded Dante (Or Low Cable) Row | |
| -Rest 2:00 b/t Sets- | |
WEIGHTLIFTING-LOCATION-BACK HALL 6
| 20.08.2023 | Workout |
| Snatch 3×2 @ 75-80% | |
| 20 MIN | |
| 2 Hang Clean + 1 Jerk. 3 Sets @ 80-85% | |
| 20 MIN | |
| Clean Pulls 3×3 @ 105% of Clean | |
| 15 MIN | |
