WODs – LOCATION-HALL 6
Monday:
EVERY 3:00 x 5 SETS
50 Air Squats
Max Cal Row w/ Time Remaining…
-Rest 1:30 b/t Sets-
(Score is Total Cals)
FINISHER
3 SETS
25 Ring Rows
10/10 Single Arm DB Bent Over Row
20 Alt. DB Slides
-Rest As Needed b/t Sets-
Tuesday:
5-5-5-5-5
Push Press*
*Start Light and build to Mod-Heavy.
FOR TIME
40 Box Jumps (24/20)
30 Toes to Bar
20 Push Press (135/95)
20 Box Jumps (30/24)
15 Toes to Bar
10 Push Press
(Score is Time)
KG BB: (60/42.5)
Wednesday:
3×5
Deadlift*
*Build to a Heavy weight and stay at same weight across all sets. This should be above workout weight.
“THE BEAR’S NECESSITIES”
AMRAP x 10 MINUTES*
5 Deadlifts (315/205)
15/12 Cal Bike
*Jason Khalipa Bday Workout
(Score is Rounds + Reps)
KG BB: (143/93)
Thurday:
IN TEAMS OF 2…
ON A 25:00 RUNNING CLOCK…*
1 Mile Run
200 Push-Ups
100 DB Goblet Alt. Lunges (Athlete Choice)
Max Synchro Burpees in Time Remaining…
*Run is performed together. Partition the Push-Ups and Goblet Lunges as needed…P1 works while P2 rests. Synchro Burpees must be completed together.
(Score is Total Synchro Burpees)
Friday:
EMOM x 12 MINUTES*
1 Hang Clean
+
1 Clean
*Start Mod-Light and build to Heavy. Option for Squat or Power.
(Score is Weight)
AMRAP x 15 MINUTES
42 Double Unders
21/16 Cal Row
12 Hang Power Cleans (115/75)
(Score is Rounds + Reps)
KG BB: (52.5/35)
Saturday:
ON A 10:00 RUNNING CLOCK…
Choose a Pull-Up Option…
Pulling Options…
Build to a 3-Rep Weighted Pull-Up
5×5 Strict (Banded) Pull-Ups
5×5 Pull-Up Negatives
5×5 Vertical Ring Rows
IN TEAMS OF 2…
FOR TIME*
270 Wall Balls (Athlete Choice
170 Pull-Ups or Ring Rows
*P1 works while P2 rests. Partition movements as needed and split work as needed.
Sunday:
EMOM x 30 MINUTES
MIN 1&2 – Cardio Choice
MIN 3 – :45 Russian KB Swings (Athlete Choice)
MIN 4 – :45 Lateral Box Step-Overs (Athlete Choice)
MIN 5 – :45 Sit-Ups
STRENGTH-LOCATION-BACK HALL 6
| 30.9.2024 | 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- | |
| 2.10.2024 | WORKOUT |
| 3 SETS | |
| 3/7 Method Bench Press* (Fat Gripz Optional) | |
| 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 Bar 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- | |
| 3.10.2024 | WORKOUT |
| 3 SETS | |
| 8-10 Tempo Incline DB Bench Press (30X0) | |
| -Rest 1:30 | |
| 12/12 Single Arm DB Row (Moderate) | |
| -Rest 1:30 b/t Sets- | |
| 3 SETS | |
| 8-12 DB Twist Press, 1+1/4 Reps (Moderate-Heavy) | |
| -Rest 1:30- | |
| 12-16 Seated DB Lateral Raises (Moderate) | |
| -Rest :30- | |
| 16-20 Seesaw Alternating DB Front Raise (Light-Moderate) | |
| -Rest 2:00 b/t Sets- | |
| 3 SETS | |
| 12-16 DB (OR Cable) Flys (Moderate) | |
| -Rest 1:30- | |
| 8-12 DB Upright Rows (Moderate) | |
| -Rest 2:00 b/t Sets- | |
| 5.10.2024 | WORKOUT |
| 6-4-2-6-4-2 | |
| Front squat | |
| 3 SETS | |
| 16-20 Heels Elevated DB Goblet Squats (Moderate) | |
| -Rest :30- | |
| 20-25 Jumping Squats | |
| -Rest 2:00 b/t Sets- | |
| 3 SETS | |
| Max Set Chin-ups (Minimum 8) | |
| -Rest 1:00- | |
| 8-12 Arnold Press (Moderate) | |
| -Rest 1:00 b/t Sets- |
WEIGHTLIFTING-LOCATION-BACK HALL 6
| 1.10.2023 | Workout |
| E2M for 4 sets | |
| 2 Snatch Push Press + 1 Overhead Squat | |
| 65-70% | |
| E2M for 5 sets | |
| 1 Snatch Pull + 2 Hang Power Snatch | |
| 60-65% | |
| E2M for 6 sets | |
| 1 Snatch Deadlift to Hang + 2 Hang Snatch | |
| 65-75% | |
| E2M for 4 sets | |
| x 3 Hang Snatches | |
| 65% Across |
