WODs – LOCATION-HALL 6
Monday:
6 ROUNDS FOR TIME
30 Air Squats
19 Power Cleans (135/95)
7 Strict Pull-Ups
400m Run
(Score is Time)
KG BB: (60/42.5)
Tuesday:
AMRAP x 20 MINUTES
50/40 Cal Bike
50 Sit-Ups
125 Double Unders
(Score is Rounds + Reps)
FINISHER
3 SETS
12-15 DB Wide-Grip Curls
15-20 DB Bent Over Row
20-25 Half Kneeling Banded Rows
-Rest As Needed b/t Sets-
Wednesday:
5-5-5-5
Tempo Strict Press (31X1)*
*Start Light and Build to Moderate.
FOR TIME
10 DBL DB Ground to Overhead (50/35)
20 DB Burpees
30 DB Farmer Alt. Box Step-Ups (24/20)
40 DB Push Press
50 Burpees*
*Final 50 Burpees performed with no weight.
(Score is Time)
KG DB: (22.5/15)
Thurday:
ON A 15:00 RUNNING CLOCK…
10 ROUNDS
1 Rope Climb
3 Front Squats (185/135)
-Immediately Into-
Max Meter Row w/ Time Remaining…
(Score it Total Meters)
KG BB: (185/135)
Friday:
ON A 12:00 RUNNING CLOCK…
Build to a Heavy 2-Rep TNG Power Snatch
AMRAP x 8 MINUTES
2-4-6 and so on…
Power Snatches (95/65)*
*Complete 2 Ring Muscle-Ups after every full set.
(Score is Total Reps of Both Movements)
KG BB: (42.5/30)
Saturday:
IN TEAMS OF 2…
AMRAP x 28 MINUTES
400m Run
50 Wall Balls (Athlete Choice)
50 Box Jumps (Athlete Choice)
*P1 & P2 will complete the 400m Run together. Wall Balls and Box Jumps will be split as needed, P1 works while P2 rests.
(Score is Rounds + Reps)
Sunday:
10-8-6-4
Wide Grip Bench Press*
*Start Light-Mod and Build to Moderate/Mod-Heavy. Grip should be inside normal Bench grip. Perform 12-15 Zottman Curls after each set.
AMRAP x 15 MINUTES
10 Hand Release Push-Ups
15 V-Ups
20 KB Swing (53/35)
(Score is Rounds + Reps)
KG KB: (24/16)
STRENGTH-LOCATION-BACK HALL 6
| 2.9.2024 | WORKOUT |
| 4 SETS | |
| 12-16 Pendlay Row (Moderate) | |
| -Rest :10- | |
| 12-16 DB Chest Supported Row (Moderate) | |
| -Rest :10- | |
| Max Reps Feet Elevated Inverted Row | |
| -Rest :10- | |
| Max Reps Banded Lat Pull Down | |
| -Rest :10- | |
| Max Reps Banded Straight Arm Lat Push Down | |
| -Rest 4:00 b/t Sets- | |
| 2 SETS | |
| 8-12 Incline Supinated-Grip DB Curl (Moderate) | |
| -Rest :30- | |
| 8-12 Seated DB Hammer Curl (Moderate) | |
| -Rest :30- | |
| 12-16 Incline Pronated-Grip DB Curl (Light) | |
| -Rest 2:00 b/t Sets- | |
| 4.9.2024 | WORKOUT |
| 20-16-12 | |
| DB Bulgarian Split Squat Right Leg (Moderate) | |
| -Rest 1:00- | |
| DB Bulgarian Split Squat Left Leg (Moderate) | |
| -Rest 2:00 b/t Sets- | |
| 2-3 SETS | |
| 8-12 Front Squat (Moderate) | |
| -Rest :30- | |
| 10-12 Hamstring Curl on Rower (OR Medicine Ball) | |
| -Rest :30- | |
| 16-20 DB Alternating Reverse Lunges (Moderate) | |
| -Rest :30- | |
| 12-16 DB RDLs (Moderate) | |
| -Rest :30- | |
| 20-30 Jumping Squats | |
| -Rest 4:00 b/t Sets- | |
| 5.9.2024 | WORKOUT |
| 3-4 SETS | |
| 3/7 Method Bench Press | |
| 3/7 Method Sets = Perform a cluster set of 3, 4, 5, 6, and then 7 reps with :15 rest between each set. | |
| -Rest 3:00 b/t Sets- | |
| 2 SETS | |
| Max Reps Box Dips (Minimum 6) | |
| -Rest 1:00- | |
| 20-24 Twist Press (Moderate) | |
| -Rest 2:00 b/t Sets- | |
| 3 SETS | |
| 3/7 Method* DB Skull Crusher (Moderate) | |
| 3/7 Method Sets = Perform a cluster set of 3, 4, 5, 6, and then 7 reps with :15 rest between each set. | |
| -Rest 2:00 b/t Sets- | |
| 7.9.2024 | WORKOUT |
| 3 SETS | |
| 6-8 Weighted Chin-ups | |
| -Rest 1:00- | |
| 12-16 Pronated Grip Seated DB Shoulder Press (Moderate) | |
| -Rest 2:00 b/t Sets- | |
| 3 SETS | |
| 10-14 Single-Arm DB Row (Moderate) | |
| -Rest 1:30- | |
| 8-12/8-12 Single-Arm DB Push Press (Moderate) | |
| -Rest 1:30 b/t Sets- | |
| 2 SETS | |
| 6-8 DB Lateral Raises, 1+1/2 Reps (Moderate) | |
| -Rest :15- | |
| 12-16 DB Lateral Raises (Moderate) | |
| -Rest :15- | |
| 24-30 DB Lateral Raises, 1/2 Reps (Light) | |
| -Rest 2:00 b/t Sets- | |
WEIGHTLIFTING-LOCATION-BACK HALL 6
| 03.09.2023 | Workout |
| E3M for 3 Rounds | |
| 3 Muscle Snatch + 3 Tall Snatch + 3 Drop Snatch | |
| RPE 6 | |
| E3M for 4 Rounds | |
| 1 Hang Power Snatch(2sec) + 2 Hang Snatch | |
| RPE 6-7 | |
| E2M for 4 Rounds | |
| 1 Hang Snatch | |
| RPE 6.5-7 | |
| E2M for 4 Rounds | |
| 3 Snatch Pulls @80% |
