WODs -LOCATION-HALL 6
Monday:
STRENGTH
ON A 12:00 RUNNING CLOCK…
Build to a Moderate-Heavy 3-Rep Thruster
HERO WORKOUT
“KALSU”
FOR TIME*
100 Thrusters
*At the top of each minute, including
0:00, complete 5 Burpees. Reduce
reps/load as needed to finish in 20:00 or
less.
(Score is Time)
KG BB: (60/42.5)
Tuesday:
SKILL
EMOM x 5 MINUTES
1 Dynamic Kip Swing or Kip Swing +
1 Pull-Up or 1/2 Pull-Up +
2 Chest to Bar Pull-Ups or Pull-Up
WORKOUT
EVERY 6:00 x 3 SETS
600m Run
20 Box Step Overs (24/20)
20 Chest to Bars
-Max Sit-Ups w/ Time Remaining-
-Rest 2:00 b/t Sets-
(Score is Total Reps of Sit-Ups)
Wednesday:
WORKOUT
FOR TIME
50/40 Cal Bike
-Immediately Into-
10 ROUNDS
5 Handstand Push-Up
5 Deadlifts
-Immediately Into-
50/40 Cal Bike
(Score is Time)
KG BB: (100/70)
Thurday:
WORKOUT
AMRAP x 25 MINUTES
100m DB Suitcase Carry(Athlete Choice, Moderate)*
10/10 Single Arm Supported DB Rows
20 DB Glute Bridge-Ups
100m Run (Easy Pace)
10 Reps of ‘Lunge-Lunge-Up-Down**
20 Single DB Curls
20 Banded Dante Rows or Face Pulls
100m Run (Easy Pace)
*Switch hands as needed.
**1 Rep = Lunge (R) + Lunge (L) + Up-Down.
Friday:
STRENGTH
3×8*
Bench Press
*Build to a Moderate+ weight and stay at that weight across all sets. If you
benched last week for the 10s, try to go heavier this week.
(Score is Weight)
WORKOUT
EMOM x 15 MINUTES
MIN 1 – 1 Wall Walk + 15 Slam Balls
(30/20)
MIN 2 – 1 Wall Walk + 10 Hand Release
Push-Ups
MIN 3 – :45 Static Hold*
*Static Hold Options:
Plank
Hollow/Tuck
Dead/Active Hang
(No Measure)
Saturday:
PARTNER WORKOUT:
IN TEAMS OF 2…
ON A 24:00 RUNNING CLOCK…
200 Double Unders
50 Toes to Bar
40 Hang Power Cleans**
150 Double Unders
40 Toes to Bar
30 Hang Squat Clean**
100 Double Unders
30 Toes to Bar
20 Power Cleans**
50 Double Unders
20 Toes to Bar
-Max Squat Cleans** w/ Time Remaining-
(Score is Total Squat Clean Reps)
*P1 works while P2 rests. Split work as
needed.
**Weights are all Athlete Choice. Loading
should start Moderate and end Heavy
Sunday:
WORKOUT
EMOM x 12 MINUTES
MIN 1 – 200m Run
MIN 2 – :45 Max Rep Strict Pull-Ups*
-Rest 2:00 b/t P1 & P2-
EMOM x 12 MINUTES
MIN 1 – 15/12 Cal Row
MIN 2 – :45 Max Rep Strict Press
*Option for Banded Strict Pull-Ups
(Score is Total Reps of Strict Pull-Ups & Strict Press)
KG BB: (30/20)
STRENGTH-LOCATION-BACK HALL 6
| 4.08 | WORKOUT |
| QUILITY WORK: | |
| EMOM x 15 MINUTES | |
| MIN 1 – :40 Double KB Deadlift (Heavy) | |
| MIN 2 – :40 Double KB Front Rack Hold (Heavy) | |
| MIN 3 – :40 Cardio Choice (EZ Pace) | |
| *RPE 8 | |
| FOR QUALITY | |
| 10-9-8-7-6-5-4-3-2-1 | |
| Strict Toes to Bar* | |
| *Perform 10 Russian KB Swings + 10 KB Goblet Alt. Lunges after each full | |
| set. | |
| 6.08 | WORKOUT |
| EMOM x 15 MINUTES | |
| MIN 1 – 3-5 Back Squats (Mod-Heavy/Heavy) | |
| MIN 2 – :40 Max Push-Ups | |
| MIN 3 – :40 Box Jump* | |
| *RPE 8 | |
| A. 3 SETS | |
| 10 Plate Front Raises | |
| 10/10 Plate Around the Worlds | |
| Max Tempo Plate Presses* | |
| *Fast Press, :02 Pause Overhead, Slow Lower Down | |
| B. 3 SETS | |
| 20 DB Hammer Curls (Light/Mod-Light) | |
| 15 DBL DB Bent Over Rows | |
| Max Close Grip DB Tempo Bench Press | |
| CAP 20 | |
| 9.08 | WORKOUT |
| Deadstop Deadlift* RPE8 | |
| 3-3-3-3-3 | |
| FOR QUALITY: | |
| 1.) 3×8-12 | |
| Barbell Hip Thrusts (Heavy) | |
| -Rest as Needed b/t Sets- | |
| 2.) 3×15 | |
| DB Romanian DL + Shrug (Heavy)* | |
| *1 Rep = 1 RDL + 1 Shrug | |
| -Rest as Needed b/t Sets- | |
| 3.) 3 SETS | |
| 20 Banded KB Swings (Heavy) | |
| 20 Bent Over KB Horn Row* | |
| 20 Slow Crunches | |
WEIGHTLIFTING-LOCATION-BACK HALL 6
| 5.9.2023 | WORKOUT |
| E2M for 3 Rounds | |
| 3 Muscle Clean + 3 Pause dip + 3 Power Jerk | |
| 3 Strict press in Split | |
| E2M for 3 Rounds | |
| 3 Tall Jerks + 3 Split Jerks | |
| E2M for 5 Rounds | |
| 3-3-2-1-1 Split Jerk | |
| 6-9 RPE | |
| E2M for 4 Rounds | |
| Power Clean + Squat Clean + Power Clean | |
| 7-8 RPE | |
| E2M for 4 Rounds | |
| Power Clean + Squat Clean | |
| 8-9 RPE | |
