WODs – LOCATION-HALL 6
Monday:
EMOM x 10 MINUTES 1 Power Clean & Jerk
“THE CALI BEAR”
EVERY :30 FOR 20 MINUTES
1 Power Clean & Jerk (225/155)
*Beginners should adjust weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanics.
(Score is Weight)
KG BB: (100/70)
Tuesday:
4 SETS FOR QUALITY
12 Banded Straight Arm Lat Push Downs
8 Dynamic Kip Swings
Reps of Pull Gymnastic Options*
**Pulling Options…
6-8 Slow Ring Rows
4-6 Strict or Banded Strict Pull-Ups
2-4 Bar Muscle-Ups
-Rest as Needed b/t Sets-
AMRAP x 16 MINUTES
36 Double Unders
12 Back Rack Alt. Lunges (115/75)
6 Bar Muscle-Ups
(Score is Rounds + Reps)
KG BB: (52.5/35)
Wednesday:
FOR TIME
50/40 Cal Bike
40 Russian KB Swings (70/53)
30 Sit-Ups
20 Alt. DB Snatches (50/35)
60/50 Cal Bike
50 Russian KB Swings
40 Sit-Ups
30 Burpees
70/60 Cal Bike
60 Russian KB Swings
50 Sit-Ups
40 Alt. DB Devils Press
(Score is Time)
KG KB: (32/24)
KG DB: (22.5/15)
Thurday:
3 SETS
400m Run
2/2 KB or DB Turkish Get-Ups (Athlete Choice)
10 Feet Elevated Ring Rows or DB Bent Over Rows (Athlete Choice)
10 Strict Handstand Push-Ups or Seated DB Strict Press (Athlete Choice)
200m KB or DB Suitcase Carry (Athlete Choice)*
1:00 Plank Hold
*Switch hands as needed
-Rest 1:00 b/t Sets-
Friday:
5×5 Back Squat
4 SETS*
AMRAP x 3 MINUTES
3 Up-Downs
6 Toes to Bar
9 DB Front Squats (50/35)
-Rest 1:00 b/t Sets-
*Pick up where you left off.
(Score is Total Rounds + Reps)
KG DB: (22.5/15)
Saturday:
IN TEAMS OF 2…
AMRAP x 22 MINUTES
1 Ring Muscle-Up or Burpee Pull-Up
2 Hang Power Cleans (Athlete Choice)
3 Shoulder to Overhead
4 Box Jump Overs (Athlete Choice)
*P1 will complete a full round while P2 rests. Once a full round is complete partners will switch.
(Score is Total Rounds + Reps)
Sunday:
AMRAP x 20 MINUTES
800m Run
40 Push-Ups*
20 Sumo Deadlifts (225/155)
*Option for Hand Release
(Score is Rounds + Reps)
KG BB: (100/70)
FINISHER
2-3 SETS
8/8 Single Leg Empty BB RDL
10-12 Hamstring Curls on MedBall
:45/:45 Side Plank
-Rest As Needed b/t Sets-
STRENGTH-LOCATION-BACK HALL 6
| 23.9.2024 | 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- | |
| 25.9.2024 | WORKOUT |
| 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- | |
| 2 SETS | |
| 12/12 Single-Arm DB Tricep Extension (Moderate) | |
| -Rest 1:00- | |
| 12-16 Barbell Skull Crusher (Moderate) | |
| -Rest 1:30 b/t Sets- | |
| 25.9.2024 | 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 Row (Moderate) | |
| -Rest 1:30- | |
| 12-16 Arnold Press (Moderate) | |
| -Rest 1:30 b/t Sets- | |
| 2 SETS | |
| Max Banded Face Pulls | |
| -Rest 1:00- | |
| 12-16 DB Lateral Raises (Moderate) | |
| -Rest 2:00 b/t Sets- | |
| 26.9.2024 | WORKOUT |
| 4 SETS | |
| 12 Close-Grip Bench Press (Moderate-Heavy) | |
| -Rest 1:30- | |
| 12-16 Seated DB Rear Delt Fly (Moderate) | |
| -Rest :30- | |
| Max Set Band Pull-Aparts | |
| -Rest 2:00 b/t Sets- | |
| 4 SETS | |
| Max Set Box Dips (Minimum 8) | |
| -Rest :30- | |
| Max Set DB Push-Ups (Minimum 8) | |
| -Rest 2:00 b/t Sets- | |
| 28.9.2024 | WORKOUT |
| 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 Medicine | |
| -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- | |
WEIGHTLIFTING-LOCATION-BACK HALL 6
| 24.09.2023 | Workout |
| E2M30 Sec for 5 sets | |
| Clean Pull + Hang Power Clean + Hang Clean | |
| 60-75% | |
| E2M for 6 Sets | |
| Power Clean (TnG) | |
| 5-4-3-2-1-1 | |
| 65-90% | |
| E3M for 5 Sets | |
| Split Jerk | |
| 3-3-3-3-3 | |
| RPE 5-5.5 |
