WODs – LOCATION-HALL 6
Monday:
3-3-3-3-3
Deadlift*
*Start Moderate and end Heavy.
FOR TIME
50 Wall Balls (20/14)
25 Deadlifts (155/105)
40 Wall Balls
20 Deadlifts
30 Wall Balls
15 Deadlifts
(Score is Time)
KG WB: (9/6)
KB BB: (70/47.5)
Tuesday:
AMRAP x 18 MINUTES
20 Box Jumps (24/20)
20 Sit-Ups
6 DB Farmers Alt. Box Step-Up (50/35)*
2 Rope Climbs
*Reps increase by 4 each round. EX: RND 1= 6 Step-Ups, RND 2= 10 Step-Ups and so on.
(Score is Rounds + Reps)
KG DB: (22.5/15)
FINISHER
2-3 SETS
12-15 DB Pullovers
12-15 DB Upright Rows
1:00 Alt. DB Slides
-Rest As Needed b/t Sets-
Wednesday:
FOR TIME
9-7-5
Ring Muscle-Ups
Squat Snatches (135/95)
(Score is Time)
KG BB: (60/42.5)
Thurday:
EMOM x 25 MINUTES
MIN 1 – 200m Run
MIN 2 – 50 Double Unders
MIN 3 – 200m Run
MIN 4 – Max Alt. Lunges
MIN 5 – Rest
(Score is Total Lunges)
FINISHER
EMOM x 6 MINUTES
MIN 1 – :40 Single DB Curls
MIN 2 – :40 Single DB Overhead Tricep Extensions
Friday:
ON A 16:00 RUNNING CLOCK…
Build to a Moderate-Heavy 3-Rep Bench Press
FOR TIME
20-15-10-5-10-15-20
Russian KB Swings (70/53)
Burpees to Target*
*Target Ideally 6″ above standing reach.
(Score is Time)
KG KB: (32/24)
Saturday:
IN TEAMS OF 2…
AMRAP x 20 MINUTES*
60/50 Cal Row
50 Front Squats (Athlete Choice)
40 Toes to Bar or Something
30 Handstand or Hand Release Push-Ups
20 Alt. Pistols or Narrow Stance Air Squats
*P1 works while P2 rest. Split work as needed.
(Score is Rounds + Reps)
Sunday:
Sunday:
3 SETS
AMRAP x 7 MINUTES*
Reps Box Jumps**
10/8 Cal Bike
10 Strict Pull-Ups or 15 Ring Rows
-Rest 2:00 b/t Sets-
*Restart from the beginning of each AMRAP.
**AMRAP 1= 15 Reps @20
AMRAP 2= 10 Reps @24/20
AMRAP 3= 5 Reps @30/24
(Score is Lowest Rounds + Reps)
STRENGTH-LOCATION-BACK HALL 6
| 16.9.2024 | 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- | |
| 3 SETS | |
| 8-12 Front Squat (Moderate) | |
| -Rest :30- | |
| 10-12 Hamstring Curl on 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- | |
| 18.9.2024 | WORKOUT |
| 3 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- | |
| 3 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- | |
| 19.9.2024 | 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- | |
| 21.9.2024 | 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 SETS | |
| 16-20 DB Double Lunge Steps* (Moderate) | |
| -Rest 1:30- | |
| 8-12 DB RDL (Heavy) | |
| -Rest 1:30 b/t Sets- | |
| 2 SETS | |
| 12/12 Glute Dominant Step-Ups (Moderate) | |
| -Rest 1:30 b/t Sets- | |
WEIGHTLIFTING-LOCATION-BACK HALL 6
| 17.09.2023 | Workout |
| E2M for 5 Rounds | |
| 1 Pause Snatch Balance + 1 Snatch Balance | |
| 7-9 RPE | |
| E3M for 5 Rounds | |
| 3 Position Deadlift | |
| 6-7 RPE | |
| E2M for 5 Rounds | |
| Snatch | |
| 7-9 RPE | |
| E2M for 5 Rounds | |
| 2 Snatch Pulls | |
| 10 RPE | |
