WODs -LOCATION-HALL 6
Monday:
STRENGTH
3×10*
Bench Press
*Build to a Moderate weight and stay at that weight across all sets.
(Score is Weight)
WORKOUT
2 SETS
AMRAP x 9 MINUTES
15/12 Cal Bike
12 Sit-Ups
9 Push-Ups*
*Option for Knee Push-Ups
-Rest 2:00 b/t Sets-
(Score is Lowest Rounds + Reps)
Tuesday:
STRENGTH
EMOM x 8 MINUTES*
MIN 1 – 1 Hang Squat Snatch + 1 Squat Snatch**
MIN 2 – 3-5 Reps of Gymnastics Pulling Skill
*Start light and build slightly past workout weight. Complex is meant to be
unbroken.
**Option for Hang Power + Deep Power Snatch
**Gymnastics Pulling Options…
Pull-Ups
Chest to Bars
Jumping Ring Muscle-Up
(Score is Weight)
WORKOUT
“AMANDA”
FOR TIME
9-7-5
Ring Muscle-Ups
Squat Snatch (135/95)
(Score is Time)
KG BB: (60/42.5)
Wednesday:
SKILL
1.) EMOM x 6 MINUTES
MIN 1 – :15/:15 Single Leg Single Unders
MIN 2 – :20 Tall Jump Single Unders +:20 Fast Wrist Single Unders
MIN 3 – Rest
-Short Rest b/t P1 & P2-
2.) EMOM x 6 MINUTES
MIN 1 – :30 Jump Rope Practice*
MIN 2 – Rest
WORKOUT
1.) ON AN 10:00 RUNNING CLOCK…*
120 Double Unders
60/50 Cal Row
30 Burpees Over Rower
-Rest w/ Time Remaining-
Into…
2.) 4 ROUNDS FOR TIME*
30 Double Unders
15/12 Cal Row
8 Burpees Over Rower
Thurday:
STRENGTH
3×10*
Overhead Squats
*Build to a Moderate weight and stay at
that weight across all sets.
WORKOUT
EMOM x 20 MINUTES
MIN 1 – 15 Toes to Bar
MIN 2 – 20 Wall Balls (20/14)
MIN 3&4 – Max 25ft Shuttle Runs*
MIN 5 – Rest
*Shuttle Run 25′ out, 25′ back. 1 Rep =
25′ increment.
Friday:
STRENGTH
ON A 12:00 RUNNING CLOCK…
Build to a Moderate-Heavy 2-Rep Power Clean
WORKOUT
“ELIZABETH”
FOR TIME
21-15-9
Power Cleans (135/95)
Ring Dips
(Score is Time)
KG BB: (60/42.5)
Saturday:
WORKOUT
AMRAP x 25 MINUTES*
400m Run
30 Box Jumps (30/24)
30 Back Rack Lunges (135/95)
50 Sit-Ups
200m Run
15 Box Jumps
30 Back Rack Alt. Lunges
25 Sit-Ups
*Each 100m counts as 1 rep. For
example, if an athlete finishes 1 round +
30 Box Jumps their score would be 1
Rounds + 34 Reps.
Sunday:
WORKOUT
3 SETS FOR QUALITY
1:30 Cardio Choice
30 KB Deadlifts (Athlete Choice, Moderate)
20 Up-Downs
1:30 Cardio Choice
30 Alt. Russian Twists
20 Russian KB Swings
-Rest 1:00 b/t Sets-
STRENGTH-LOCATION-BACK HALL 6
| 28.08 | WORKOUT |
| 1 Rep of Shoulder Press + 1 Rep of Push Press | |
| 8. 6. 4 Reps | |
| *2 for 1 Rep complex | |
| A. 3 SETS | |
| 15 Double DB Bent Reverse Flyes (Mod-Light) | |
| Immediately Into… | |
| Max Reps Double DB Bench press (Mod-Light) | |
| B. 3 SETS | |
| 15 Double DB Hammer Curls (Mod-Light) | |
| Immediately Into… | |
| Max Reps of Single DB Crush Curl | |
| 3. FOR QUALITY | |
| 50 V-Ups | |
| *Every time you break, 5 Strict Pull-Ups, 10 Push-Ups, 15 Air Squats | |
| 30.08 | WORKOUT |
| 1+1/2 Back Squat* RPE 7 | |
| 10.8.6 Reps | |
| A. 3 SETS | |
| 20 Alt. DB Reverse Lunges (Mod-Light) | |
| Immediately Into… | |
| 15 Tall Box Jumps | |
| B. 3 SETS | |
| 20 DB Toe Elevated RDL (Mod-Light) | |
| Immediately Into… | |
WEIGHTLIFTING-LOCATION-BACK HALL 6
| 29.8.2023 | WORKOUT |
| E2M for 3 Rounds | |
| 3 Snatch Push Press + 3 Snatch Balance to Power | |
| and 3 Overhead Squats | |
| E2M for 3 Rounds | |
| 3 Overhead Squats | |
| RPE 7-8 | |
| E2M for 5 Rounds | |
| 2 Snatch Balance | |
| RPE 7-8 | |
| E2M for 7 Rounds | |
| Snatch Pull + Snatch High Pull + Snatch | |
| RPE 7-10 | |
| E3M for 3 Rounds | |
| 3 Snatch Deadlift + 2 Snatch Pull | |
| RPE 10 | |
