WODs – LOCATION-HALL 6
Monday:
3 ROUNDS FOR TIME
400/500m Row
Hang Power Cleans*
*Round 1 – 21 Reps
Round 2 – 15 Reps
Round 3 – 9 Reps
(Score is Time)
KG BB: (60/42.5)
Deadlift for load:
#1: 2 reps
#2: 2 reps
#3: 2 reps
#4: 2 reps
#5: 2 reps
#6: 2 reps
#7: 2 reps
#8: 2 reps
Tuesday:
STRENGTH — Build to a Moderate 5-Rep Strict Press
“OPEN 12.3”
AMRAP x 18 MINUTES
15 Box Jumps (24/20)
12 Push Press
9 Toes to Bar
(Score is Rounds + Reps)
KG BB: (52.5/35)
Wednesday:
FOR TIME
250/200m Row
40 Russian KB Swings
30 Walking Lunges
500/400m Row
30 Russian KB Swings
30 Walking Lunges
750/600m Row
20 Russian KB Swings
30 Walking Lunges
(Score is Time)
KG KB: (32/24)
FINISHER
3 SETS
12/12 Single Arm Banded Dante Rows
10/10 SA KB Upright Rows
8/8 KB Around the Worlds
-Rest As Needed b/t Sets
Thurday:
SKILL
EMOM x 8 MINUTES
Complete Gymnastics Option*
*Gymnastics Options…
2-3 Strict (Banded) Pull-Ups
1-2 Strict Chest to Bars
1 Strict Ring Muscle-Up
WORKOUT
EMOM x 20 MINUTES
MIN 1&2 – 30/25 Cal Bike
MIN 3 – :50 Max Ring Muscle-Ups
MIN 4 – 30 Sit-Ups*
MIN 5 – Rest
(Score is Total Ring Muscle-Ups)
Friday:
WORKOUT
2 SETS*
AMRAP x 5 MINUTES
10 Up-Downs
10 DB Goblet Squats
-Rest 1:00 b/t Sets-
*Pick up where you left off.
(Score is Total Rounds + Reps)
KG DB: (22.5/15)
POST WORKOUT STRENGTH — 8×2 Back Squat
Saturday:
PARTNER WORKOUT
IN TEAMS OF 2…
FOR TIME*
85/60 Cal Echo Bike
42 Clean & Jerks (Athlete Choice)
40/30 Cal Echo Bike
42 Clean & Jerks
85/60 Cal Echo Bike
*Partners will complete all runs together. P1 and P2 will split Clean & Jerks as needed with one partner working and one partner resting.
(Score is Time)
Sunday:
STRENGTH (ALL) — 10-8-6 Bench Press
WORKOUT
AMRAP x 15 MINUTES
10 Hand Release Push-Ups
20 Alt. Box Step-Ups (24/20)
30 V-Ups
40 Double Unders
(Score is Rounds + Reps)
WEIGHTLIFTING-LOCATION-BACK HALL 6
| 23.01.2024 | Workout |
| Workout | |
| E3: (3 sets of this complex) | |
| 3 Muscle Snatch + 3 Behind the Neck Push Jerk | |
| 3 High Hang Squat Snatch + 3 Snatch Balance | |
| E3MIN for 6 sets: | |
| 2 Above the knee Squat snatch + 1 Overhead Squat | |
| 80% of 1RM | |
| E2MIN for 3 sets | |
| 6 High Hang Snatch High Pulls | |
| 50-60% of 1RM |
STRENGTH-LOCATION-BACK HALL 6
| 22.01.2024 | WORKOUT |
| 6-6-4-4-2 | |
| Slight Incline Barbell Tempo Bench (10X0) | |
| -Rest 2:00 b/t Sets- | |
| 3 SETS | |
| 6-10 Pull-Ups | |
| -Rest :45- | |
| 12 Bent Over Barbell Row (Moderate) | |
| -Rest 1:30 b/t Sets- | |
| 3 SETS | |
| 12 Overhead DB Tricep Extensions (Mod) | |
| -Rest :10- | |
| 12-16 Banded Tricep Extension (Light) | |
| -Rest 2:00 b/t Sets- | |
| 24.01.2024 | WORKOUT |
| 5-5-3-3 | |
| Library Sumo Deadlifts | |
| -Rest 2:30 b/t Sets- | |
| 3 SETS | |
| 8 DB Romanian Deadlift (Mod) | |
| -Rest 1:00 | |
| 16 Alternating Double DB Box Step Ups (Mod) | |
| -Rest 1:00 b/t Sets | |
| 2 SETS | |
| 16 Alternating Goblet Cossack Squats (Light) | |
| -Rest :10- | |
| 1:00 Front Rack Double KB Hold (Mod) | |
| Rest 1:00 b/t Sets- | |
| IF time permits: | |
| VERY 2:30 x 3 SETS | |
| 15-20 Weighted Sit-Ups | |
| 8-12 Strict Toes To Bar Knee Raises | |
| 27.01.2024 | WORKOUT |
| 6-6-4-4-2-2 | |
| Weighted Pull-Up | |
| -Rest 2:00 b/t Sets- | |
| 3 SETS | |
| Max Dumbbell Push-ups | |
| -Rest 1:00- | |
| 10-12 Tempo DB Bench Press (Mod-Heavy) | |
| -Rest 2:00 b/t Sets- | |
| 3 SETS | |
| Max Set Chin-ups | |
| -Rest :10- | |
| 8-12 Barbell Bicep Curl (Moderate) | |
| -Rest :10- | |
| 8-12 Incline DB Hammer Curl (Light-Mod) | |
| -Rest 2:00 b/t Sets- | |
