WODs – LOCATION-HALL 6
Monday:
SKILL
ON A 10:00 RUNNING CLOCK…
Practice Single Leg Squats
*Options:
Single Leg Box Squats
Rig Assisted Single Leg Squats
Plate Assisted Single Leg Squats
Pistol Squats
WORKOUT
EVERY 3:00 x 5 SETS
50 Double Unders
25/20 Cal Bike
Max Alt. Pistols w/ Time Remaining…
-Rest 1:00 b/t Sets
Tuesday:
STRENGTH
10-8-6-8-6-4*
Power Cleans
*Start Light and build to Mod+. The second wave should be heavier than the first.
WORKOUT
8 ROUNDS FOR TIME
3 Hang Power Cleans
6 Toes to Bar
9 Up-Down Over Bar
(Score is Time)
KG BB: (85/60)
Wednesday:
STRENGTH
10-8-6-8-6-4*
Bench Press
*Start Light and build to Mod+. The second wave should be heavier than the first.
WORKOUT
ON A 12:00 RUNNING CLOCK…
Max Cal Row*
*Every 2:00, including 0:00, complete
Reps of Push Press (43/30)
Push Press Reps:
RND1 = 16
RND 2 = 14
RND 3 = 12
RND 4 = 10
RND 5 = 8
RND 6 = 6
(Score is Total Cals)
Thurday:
WORKOUT
EMOM x 25 MINUTES (:45 ON/ :15 OFF)
MIN 1 – Cardio Choice Coach
MIN 2 – Strict Pull-Ups*
MIN 3 – Cardio Choice Coach
MIN 4 – DB Rows*
MIN 5 – Single DB Alt. Deadbugs
*Option for Strict Muscle-Ups.
**DB Row Options…
Bent Over Rows
Single Arm Supported Rows
Upright Rows
Friday:
STRENGTH
10-8-6-8-6-4*
Overhead Squats
*Start Light and build to Mod+. The
second wave should be heavier than the
first.
W.O.W.
“FORMULA ONE”
FOR TIME
15-15-15-15-15
Box Jump Overs (24/20)
5-10-15-10-5
Overhead Squats
(Score is Time)
KG BB: (60/43)
Saturday:
PARTNER WORKOUT
IN TEAMS OF 2…
AMRAP x 28 MINUTES
800m Run
80 Walking Lunges
100 Sit-Ups
400m Run
60 Walking Lunges
80 Sit-Ups
200m Run
40 Walking Lunges
60 Sit-Ups
*P1 works while P2 rests on the bodyweight movements. Alternate as needed to
complete the reps. Both partners complete the runs together.
(Score is Rounds + Reps)
Sunday:
WORKOUT
1.) ON A 15:00 RUNNING CLOCK…
Build to a Heavy 3-Rep TNG Deadlift*
*Bar touches but does not slam into
ground.
(Score is Weight)
-Rest 3:00 b/t P1 & P2-
2.) AMRAP x 15 MINUTES
10 Deadlifts (65% of 3-Rep)
10 Strict Handstand Push-Ups
Cardio Choice Coach*
STRENGTH-LOCATION-BACK HALL 6
| 2.10.2023 | WORKOUT |
| 1) 5 SETS | |
| 7 Pause Box Squats (Mod-Heavy)* | |
| 2.) 5 SETS | |
| 10 DB Step-Back Alt. Lunges (Mod-Heavy) | |
| 10 DB Romanian DLs (Mod-Heavy)* | |
| 30 Glute Bridge-Ups** | |
| -Rest 1:30 b/t Sets- | |
| 4.10.2023 | WORKOUT |
| A) 5 SETS | |
| 5 Weighted Pull-Ups* | |
| B.) 3 SETS | |
| 10 Seated DB Shoulder Press (Mod-Heavy) | |
| 10 DBL DB Bent Over Rows (Mod-Heavy) | |
| 30 Standing Banded Face Pulls | |
| -Rest 1:30 b/t Sets- | |
| 2.) 5 SETS | |
| 10 Barbell 1+1/2 Curls | |
| 20 Alt. Deadbugs* | |
| -Rest 1:30 b/t Sets | |
| 7.10.2023 | WORKOUT |
| A) FOR QUALITY* | |
| 10-9-8…and so on down to 1 | |
| Bench Press | |
| Bent Over Rows | |
| 1.) 5 SETS | |
| 20 DB Alt. Curls (Mod-Light) | |
| 20 Diamond Push-Up | |
| 20 Hollow Rock | |
| -Rest 1:30 b/t Sets- |
WEIGHTLIFTING-LOCATION-BACK HALL 6
| 3.10.2023 | Workout |
| E2M for 5 Rounds | |
| 3 Hang Power Cleans | |
| RPE 6-7 | |
| E2M for 5 Rounds | |
| 3 Clean Deadlifts | |
| RPE 8-9 | |
| E3M for 4 Rounds | |
| 2 Tempo Front Squats (3311) | |
| RPE 5-7 | |
| E2M for 5 Rounds | |
| 3 Split Jerk Strict Press | |
| RPE 5-7 |
