Programming Week 35 – 2024-Hall 6

WODs – LOCATION-HALL 6

Monday:

5×5 Tempo Deadlifts (31X1)

AMRAP x 8 MINUTES
35 Double Unders*
10 Deadlifts (185/135)

*Option for Unbroken Double Unders.

(Score is Rounds + Reps)

KG BB: (85/60)

Tuesday:

4 SETS
400m Run
25 Pull-Ups
20 Alt. Pistols

-Rest 2:00 b/t Sets-

(Score is Slowest Set)

Wednesday:

EVERY 1:30 x 8 SETS
1 Power Snatch
+
2 Hang Snatch*

*Start Light and end Moderate-Heavy. Option for Squat or Power.

FOR TIME
100 Alt. DB Devils Press (50/35)

(Score is Time)

KG DB: (22.5/15)

Thurday:

EMOM x 20 MINUTES
MIN 1 – 20/15 Cal Bike
MIN 2 – 20 Box Jumps (24/20)
MIN 3 – Max Sit-Ups*
MIN 4 – Rest

*Option for GHDs.

(Score is Total Sit-Ups)

FINISHER

3 SETS
25 Banded Dante Rows
25 Banded Hammer Curls
25 Banded Tricep Pull-Downs

-Rest As Needed b/t Sets-

Friday:

Build to a Moderate-Heavy 3-Rep Overhead Squat

FOR TIME
1000/800m Row
50 Overhead Squats (95/65)
1000/800m Row

(Score is Time)

KG BB: (42.5/30)

Saturday:

IN TEAMS OF 2…

AMRAP x 15 MINUTES*
20 Toes to Bar or Toes to Something
15 Sumo Deadlifts (Athlete Choice)
10 Muscle-Ups** or Pull-Ups

*P1 works while P2 rests. Split work as needed.
**Option for Bar or Rings.

(Score is Rounds + Reps)

Sunday:

10-8-6-4
Narrow Grip Bench Press*

*Start Light-Mod and Build to Moderate/Mod-Heavy. Grip should be inside normal Bench grip. Perform 15-20 Banded Pull-Aparts after each set.

2 SETS
AMRAP x 8 MINUTES
24 Walking Lunges
16 Burpees
8 Push Press (115/75)

-Rest 2:00 b/t Sets-

*Start from the beginning of each AMRAP.

(Score is Lowest Rounds + Reps)

KG BB: (52.5/35)

STRENGTH-LOCATION-BACK HALL 6

26.8.2024	WORKOUT
	3 SETS
	6-8 Strict Chest-To-Bar Pull-ups
	-Rest 1:00-
	8-12 Strict Shoulder Press
	-Rest 2:00 b/t Sets-

	3 SETS
	12-16 DB Bent Over Row (Moderate)
	-Rest 1:30-
	12-16 Arnold Press (Moderate)
	-Rest 1:30 b/t Sets-

	2 SETS
	Max Banded Face Pulls
	-Rest 1:00-
	12-16 DB Lateral Raises (Moderate)
	-Rest 2:00 b/t Sets-

	2 SETS
	Max Set Strict Toes To Bar
	-Rest :30-
	Max Set Reverse Crunch
	-Rest 1:00 b/t Sets-

28.8.2024	WORKOUT
	4 SETS
	8 Heels-Elevated 1+1/4 Rep Front Squat (Heavy)
	-Rest 1:30-
	8-10 Hamstring Curl On Ball (30X0)
	-Rest 2:00 b/t Sets-

	3 SETS
	16-20 DB Double Lunge Steps* (Moderate)
	-Rest 1:30-
	8-12 DB RDL (Heavy)
	-Rest 1:30 b/t Sets-

	2 SETS
	12/12 Glute Dominant Step-Ups (Moderate)
	-Rest 1:30 b/t Sets-

29.8.2024	WORKOUT
	4 SETS
	8-10 Tempo Neutral Grip DB Bench Press (30X0)
	-Rest 1:30
	8-10 Tempo Chin-up (30X0)
	-Rest 1:30 b/t Sets-

	4 SETS
	12 Close-Grip Bench Press (Moderate-Heavy)
	-Rest 1:30-
	12-16 Seated DB Rear Delt Fly (Moderate)
	-Rest :30-
	Max Set Band Pull-Aparts
	-Rest 2:00 b/t Sets-

	3 SETS
	Max Set DB Push-Ups (Minimum 8)
	Rest 1:30 b/t Sets

31.8.2024	WORKOUT
	12 Reps, 10 Reps, 8 Reps
	Bench Press (Fat Gripz Optional)
	-Rest 2:00 b/t Sets-

	3 SETS
	12-16 DB Bench Press (Moderate)
	-Rest :10-
	12-16 Incline DB Bench Press (Moderate)
	-Rest :10-
	Max Reps Bar Dips (minimum 8 reps)
	-Rest :10-
	Max Reps DB Push-ups (minimum 8 reps)
	-Rest :10-
	16-20 DB (OR Cable Machine) Chest Flys (Light)
	-Rest 4:00 b/t Sets-

	2 SETS
	12/12 Single-Arm DB Tricep Extension (Moderate)
	-Rest 1:00-
	12-16 Barbell Skull Crusher (Moderate)
	-Rest 1:30 b/t Sets-

WEIGHTLIFTING-LOCATION-BACK HALL 6