WODs – LOCATION-HALL 6
Monday:
EMOM x 10 MINUTES 1 Clean & Jerk
10 ROUNDS FOR TIME
2 Clean & Jerks (225/155)
30 Double Unders
(Score is Time)
KG BB: (100/70)
Tuesday:
EMOM x 20 MINUTES
MIN 1 – :50 Up-Downs
MIN 2 – :50 DB Goblet Alt. Lunges (Athlete Choice)
MIN 3 – :50 Push-Ups*
MIN 4 – Rest
*Option for Hand Release Push-Ups
(Score is Total Reps)
FINISHER
3 SETS
10/10 DB Side Bends
15 Close Grip DB Floor Press
20 Alt. DB Slides
-Rest As Needed b/t Sets-
Wednesday:
“STAND TALL”
FOR TIME
2001m Row
-Into-
9 ROUNDS
11 Deadlifts (155/105)
11 Box Jumps (24/20)
11 Pull-Ups
-Into-
2001m Run
(Score is Time)
Thurday:
EVERY 5:00 x 4 SETS
50 Sit-Ups
10 DB Strict Press (35/20)
10 DB Push Press
Max Cal Bike w/ Time Remaining…
-No Additional rest b/t Sets-
(Score is Lowest Bike Cals)
KG DB: (15/10)
Friday:
3-3-3-2-2-1 Front Squat
5 SETS
AMRAP x 2 MINUTES*
3 Front Squats (155/105)
5 Burpees Over Bar
-Rest 1:00 b/t Sets-
*Pick up where you left off.
(Score is Total Rounds + Reps)
KG BB: (70/47.5)
Saturday:
EMOM x 10 MINUTES
MIN 1 – 3 TNG Power Snatches*
MIN 2 – 2-3 Gymnastics Pulling Options**
*Start Light and build up to or slightly past Workout Weight.
**Pulling Options…
Jumping Pull-Ups
Pull-Ups
Chest to Bars
Ring Muscle-Ups
IN TEAMS OF 2…
AMRAP x 16 MINUTES
21-18-15-12-9
Power Snatches (Athlete Choice)
Ring Muscle-Ups or Pull-Ups
*P1 works while P2 rests. Split work as needed. If you finish the round of 9 start back at the round of 21.
(Score is Rounds + Reps)
Sunday:
AMRAP x 30 MINUTES
30/25 Cal Row, Bike, Ski
20 Alt. Box Farmers Step-Ups (Athlete Choice)
15 Hollow Rocks or Tuck Rocks
30/25 Cal Row, Bike, Ski
20 DB Floor Press (Athlete Choice)
15 Hollow Rocks or Tuck Rocks
(Score is Rounds + Reps)
STRENGTH-LOCATION-BACK HALL 6
| 9.9.2024 | 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 (OR Low Cable) Row (Moderate) | |
| -Rest 1:30- | |
| 12-16 Arnold Press (Moderate) | |
| -Rest 1:30 b/t Sets- | |
| 2 SETS | |
| Max Banded (OR Cable) Face Pulls | |
| -Rest 1:00- | |
| 12-16 DB Lateral Raises (Moderate) | |
| -Rest 2:00 b/t Sets- | |
| 11.9.2024 | WORKOUT |
| 10 , 9 , 6 | |
| 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- | |
| 12.9.2024 | 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- | |
| 2-3 SETS | |
| 16-20 Walking DB Double Lunge Steps* (Moderate) | |
| -Rest 1:30- | |
| 8-12 DB RDL (Heavy) | |
| -Rest 1:30 b/t Sets- | |
| 3.) 2-3 SETS | |
| 12/12 Glute Dominant Step-Ups (Moderate) | |
| -Rest 1:30 b/t Sets- | |
| 14.9.2024 | 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 | |
| Max Banded Face Pulls | |
| -Rest 1:00- | |
| 12-16 DB Lateral Raises (Moderate) | |
| -Rest 2:00 b/t Sets- | |
| 3 SETS | |
| Max Set Strict Toes To Bar | |
| -Rest :30- | |
| Max Set Reverse Crunch | |
| -Rest 1:00 b/t Sets- | |
WEIGHTLIFTING-LOCATION-BACK HALL 6
| 10.09.2023 | Workout |
| E3M for 4 Sets | |
| 1 Hang Clean Pull + 1 Hang Power Clean + | |
| 1 Push Jerk | |
| RPE 5.5 -7 | |
| E4M for 3 Sets | |
| 1 Hang Clean Pull + 1 Hang Power Clean + | |
| 1 Split Jerk | |
| RPE 6-7 | |
| E3M for 3 Sets | |
| 1 Hang Clean + 1 Split Jerk | |
| RPE 7-8 | |
| E3M for 4 Sets | |
| 3 Clean Pulls @80% | |
