WODs -LOCATION-HALL 6
Monday:
BENCHMARK WORKOUT
“STAND TALL”
FOR TIME
2001m Row
-Into-
9 ROUNDS
11 Deadlifts
11 Box Jumps (24/20)
11 Pull-Ups
-Into-
2001m Run
(Score is Time)
KB BB: (70/47.5)
Tuesday:
WORKOUT
AMRAP x 20 MINUTES*
3:00 Cardio Choice**
10/10 Single Arm DB Push Press (Athlete Choice, Mod)
20 Slam Balls (Athlete Choice)
20 Up-Downs
POST WORKOUT STRENGTH
3×6*
Bench Press*Build to a Moderate-Heavy weight and stay at that weight across all sets. If you
benched last week for the 8s, try to go heavier this week.
(Score is Weight)
Wednesday:
STRENGTH
EMOM x 8 MINUTES
1 Power Clean +
2 Hang Power Clean
*Start Light and build to Moderate+.
(Score is Weight)
WORKOUT
4 SETS
10 Toes to Bar
8 Hang Power Cleans*
6 Toes to Bar
4 Power Cleans
-Rest 2:00 b/t Sets-
KG BB1: (52.5/35)
KG BB2: (60/42.5)
KG BB3: (70/47.5)
KG BB4: (85/60)
Thurday:
STRENGTH
3×8*
Overhead Squats
*Build to a Moderate+ weight and stay
at that weight across all sets.
(Score is Weight)
WORKOUT
3 ROUNDS FOR TIME
400m Run
21 Overhead Squats
12 Handstand Push-Ups
(Score is Time)
KG BB: (35/25)
Friday:
WORKOUT
FOR TIME
60/50 Cal Bike
50 Back Rack Alt. Lunges
5 Rope Climbs
50/40 Cal Bike
40 Back Rack Alt. Lunges
4 Rope Climbs
40/30 Cal Bike
30 Back Rack Alt. Lunges
3 Rope Climbs
(Score is Time)
KG BB: (42.5/30)
Saturday:
SKILL
ON A 10:00 RUNNING CLOCK…
Practice A Gymnastics Pull Option*
*Options:
Vertical Ring Rows
(Strict) Pull-Ups
(Strict) Chest to Bar
Bar/ Ring Muscle-Ups
(No Measure)
PARTNER WORKOUT
IN TEAMS OF 2…
AMRAP x 18 MINUTES
4 DB Hang Power Clean & Jerk (Athlete Choice)
4 Box Jump Overs (24/20)
2 Muscle-Ups**
*P1 will complete 1 full round while P2 rests. Once P1 completes a full round switch.
**Option for Ring or Bar.
(Score is Rounds + Reps)
Sunday:
WORKOUT
1.) ON A 15:00 RUNNING CLOCK…
Build to a Heavy 3-Rep Front Squat*
*Barbell must come from the floor.
(Score is Weight)
-Rest 3:00 b/t P1 & P2-
2.) AMRAP x 15 MINUTES
20/15 Cal Row
15 Sit-Ups
10 Front Squats (70% of 3-Rep)
5 Burpees
(Score is Rounds + Reps)
STRENGTH-LOCATION-BACK HALL 6
| 11.08 | WORKOUT |
| Bench Press* RPE 7 | |
| 7×3 | |
| 1.) 3×20 | |
| Incline DB Bench Press | |
| -Rest as Needed b/t Sets- | |
| 2.) 2 SETS | |
| 30/30 Single Arm Banded Chest Fly | |
| 30 Short ROM Push-Ups* | |
| *3/4 ROM and FASTTTTT | |
| -Rest as Needed b/t Sets- | |
| 13.09 | WORKOUT |
| 2 SETS FOR QUALITY | |
| 2:00 Cardio Choice | |
| Immediately Into… | |
| 4:00 AMRAP of: | |
| 5 Pull-Ups | |
| 10 American KB Swings | |
| 15 Sit-Ups | |
| 1.) AMRAP x 10 MINUTES* | |
| 10 Alt. DB Box Step-Ups | |
| 10 DB Romanian Deadlifts | |
| 20 Slow Glute Bridge-Ups | |
| 16.08 | WORKOUT |
| Back Squat* | |
| 5×3 | |
| 1.) 3×30 | |
| Heel Elevated Air Squats | |
| -Rest as Needed b/t Sets- | |
| 2 SETS FOR QUALITY | |
| 30 sec R/30 sec L leg Rear Foot Elevated Lunge Hold | |
| 0:30 Bar Hang** | |
| 1:00 Max DB Slides*** |
WEIGHTLIFTING-LOCATION-BACK HALL 6
| 12.9.23 | Workout |
| 3 Rounds | |
| 10 OH Snatch Grip Rev Lunges | |
| 8 Overhead Squats | |
| E2M30 sec for 5 Rounds | |
| 3 Snatch Push Press + 2 Pause OHS | |
| RPE 5-7 | |
| E3M for 5 Rounds | |
| 3 Position Snatch (High/Knee/Floor) | |
| RPE 5-7 | |
| E3M for 3 Rounds | |
| 5 Snatch Pulls | |
| RPE 8 | |
| 10 AMRAP for Quality | |
| 30s Weight Plank + 10 Light weight good morning |
