WODs -LOCATION-HALL 6
Monday:
STRENGTH
12-10-8-6-4*
Deadlifts
*Start Moderate and build past workout weight.
WORKOUT:
5 SETS
Cardio Choice*
6 Deadlifts
-Rest 1:00 b/t each Set-
*Cardio Choice Options:
18/14 Cal Row
15/12 Cal Bike
15/12 Cal Ski
KG BB: (143/93)
Tuesday:
WORKOUT
AMRAP x 20 MINUTES
20 Wall Ball
15 Up-Downs
Box Jumps*
*Box Height + Reps Change Each
Round…
RND 1= 20 Reps (20)
RND 2= 15 Reps (24/20)
RND 3= 10 Reps (30/24)
RND 4= 20 Reps (20)
And so on…
(Score is Rounds + Reps)
KG WB: (9/6)
FINISHER
3 SETS*
7 Bottom to Half Empty BB Curls
7 Top to Half Empty BB Curls
7 Full Empty BB Curls
*Complete each set w/ a different grip.
Grip Options:
Pronated
Supinated
Wide/ Narrow
Mixed
Reverse
Wednesday:
BENCHMARK WORKOUT
“HURRICANE”
ON A 5:00 RUNNING CLOCK…*
Max Cal Row
-Rest 1:00-
AMRAP x 5 MINUTES
2-4-6-and so on…
Push Press
Toes to Bar
-Rest 1:00-
ON A 5:00 RUNNING CLOCK…
Max Cal Row
(Score is Total Reps)
KG BB: (52.5/35)
POST WORKOUT STRENGTH
3×4*
Bench Press
*Build to a Heavy weight and stay at that weight across all sets. If you benched
last week for the 6s, try to go heavier this week.
(Score is Weight)
Thurday:
SKILL
ON AN 8:00 RUNNING CLOCK…
Practice Jump Rope Skills*
*Options:
Double Unders
Triple Unders
Crossover Single Unders
WORKOUT
EMOM x 12 MINUTES*
MIN 1+2 – AMRAP of…25 Double Unders** + 15 Russian KB Swings (Athlete Choice,
Heavy) + 10 KB Goblet Alt. Lunges
MIN 3 – :50 Plank Hold
-Rest 1:00-
EMOM x 12 MINUTES*
MIN 1+2 – AMRAP of…25 Double Unders** + 20 Slam Balls (Athlete Choice, Mod) +
15 Slam Ball Squats***
MIN 3 – :25/:25 Side Plank Hold
*Pick up where you left off.
**Option for 15 Crossover Single Unders
***Hold Slam Ball any way.
(Score is Total Rounds + Reps)
Friday:
SKILL
EMOM x 5 MINUTES
1 Strict Pull-Up or Dynamic Kip Swing +
1 Pull-Up or Half Pull-Up +
1 Chest to Bar or Pull-Ups
WORKOUT
3 ROUNDS FOR TIME
20 DB Floor Press
25 Sit-Ups*
20 Pull-Ups
-Into-
2 ROUNDS FOR TIME
20 DB Floor Press
25 Sit-Ups*
15 Chest to Bar Pull-Ups
-Into-
1 ROUND FOR TIME
20 DB Floor Press
25 Sit-Ups*
10 Bar Muscle-Ups
(Score is Time)
KG DB: (22.5/15)
Saturday:
STRENGTH
4 SETS
3 Unbroken Bear Complexes*
*1 Bear Complex = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Behind
the Neck Push Press. Start Light and build to Moderate+.
-Rest As Needed b/t Sets-
(Score is Weight)
PARTNER WORKOUT:
IN TEAMS OF 2…
AMRAP x 16 MINUTES*
6 Unbroken Bear Complexes (Athlete Choice)**
Max Cal Bike
5 Unbroken Bear Complexes
Max Cal Bike
4 Unbroken Bear Complexes
Max Cal Bike
3 Unbroken Bear Complexes
Max Cal Bike
(Score is Total Cal Bike)
*P1 completes 6 Unbroken Bear Complexes
while P2 completes Max Cal Bike. Once 6
reps have been completed partners switch
and now P2 completes 6 Unbroken reps
while P1 completes Max Cal Bike. Once the
Round of 3 is completed by both athletes,
they will go back up to the top and start from
the beginning on the round of 6.
**1 Bear Complex = 1 Power Clean + 1 Front
Squat + 1 Push Press + 1 Back Squat + 1
Behind the Neck Push Press. Each Bear
Complex must be unbroken but rest can be
taken b/t complexes.
Sunday:
WORKOUT
6 SETS*
AMRAP x 3 MINUTES
100m Run
8 Box Jump Overs (24/20)
6 Burpees
-Rest 1:30 b/t Sets-
*Start at the beginning of each AMRAP.
(Score is Lowest Rounds + Reps)
STRENGTH-LOCATION-BACK HALL 6
| 18.08 | WORKOUT |
| 1.) 4 SETS | |
| 8 Seated Tempo Strict Press (1111@Mod) | |
| -Walking Rest :30- | |
| Max Pull-Ups 1:00 | |
| -Rest as Needed b/t Sets- | |
| 2.) 4 SETS | |
| 8 Seated Barbell Good Mornings (Mod) | |
| -Walking Rest :30- | |
| Max Box Step-Ups 1:00 | |
| 1.) 2 SETS | |
| 15 DB Tempo Sumo Squats (21X1 @ Heavy)* | |
| 15 DB Tempo Glute Bridge-Ups (21X1 @ Heavy)** | |
| -Rest as Needed b/t Sets- | |
| 2.) 2 SETS FOR QUALITY – if time left | |
| 50 Banded Kneeling Crunches | |
| 20.08 | WORKOUT |
| FOR QUALITY | |
| 100 Single Unders | |
| 50 DB Goblet Squats | |
| 25/25 DB Snatch | |
| 50 Weighted Sit-Ups | |
| 50 Single Unders | |
| 25 DB Goblet Squats | |
| 15/15 DB Snatch | |
| 25 Weighted Sit-Ups | |
| 100 Single Unders | |
| Arm training: | |
| 3×30 | |
| Banded Tricep Push-Down | |
| *Superset… | |
| Max Reps of Bench Dips | |
| 3×10 | |
| 1+1/2 EZ Barbell Curl (Mod-Heavy)* | |
| 23.08 | WORKOUT |
| EMOM x 10 MINUTES | |
| MIN 1 – 10 DB Sumo Deadlifts (Mod)* | |
| MIN 2 – :40 Tall Box Step-Ups (*Fast stand, slow return) | |
| 1.) 3 SETS | |
| 10/10 DB Goblet Front Foot Elevated Split Squats (Heavy) | |
| 20 DB Goblet Squats (Heavy)* | |
| 30 Jumping Air Squats | |
| *Hold DB b/t legs. | |
| -Rest 1:30 b/t Sets- | |
| 2.) 3 SETS | |
| 15 Weighted Hip Thrusts (Heavy) | |
| 1:30 leg Rear Foot Elevated Lunge Hold | |
| -Rest 1:30 b/t Sets- |
WEIGHTLIFTING-LOCATION-BACK HALL 6
| 19.09.2023 | Workout |
| E3M for 5 Rounds | |
| 2 Position Clean + Jerk | |
| RPE 6-8 | |
| E3M for 5 Rounds | |
| 5 Clean Pulls | |
| RPE 8-9 | |
| E3M for 5 Rounds | |
| 3 x 1 1/4 Front Squat | |
| RPE 6-8 |
