WODs – LOCATION-HALL 6
Monday:
STRENGTH
6-4-2 | 4-3-2*
Overhead Squats
*Start Moderate+ and build to Heavy+.
The second wave should be heavier
than the first.
WORKOUT
ON A 11:00 RUNNING CLOCK…
20 Overhead Squats
-Immediately Into-
6 ROUNDS
5 Shoulder to Overhead
50 Double Unders
-Immediately Into-
Max Overhead Squats in Time
Remaining…
(Score is Total Overhead Squats)
KG BB: (60/42.5)
Tuesday:
STRENGTH
6-4-2 | 4-3-2*
Power Cleans
*Start Moderate+ and build to Heavy+. The second wave should be heavier than the
first.
WORKOUT
3 SETS
12/10 Cal Echo Bike
10 Hang Power Cleans
12/10 Cal Echo Bike
5 Hang Power Cleans
-Rest 2:00 b/t Sets-
(Score is Slowest Set)
KG BB: (70/48)
Wednesday:
SKILL
EMOM x 6 MINUTES*
Pressing Skill Work…
Option A…
2 Strict Handstand Push-Ups +
3 Kipping Handstand Push-Ups
Option B…
2 DB Deficit Push-Up +
3 Pike Push-Ups
*Complex must be completed unbroken.
WORKOUT
AMRAP x 16 MINUTES
5 Strict Handstand Push-Ups
10 Box Jumps (30/24)
15 Air Squats
20 V-Ups
(Score is Rounds + Reps)
Thurday:
WORKOUT
FOR TIME*
2000/1800m Row
60 Deadlifts
20 Ring Muscle-Ups**
*Partition reps and movements as
needed.
**Option for 60 Pull-Ups.
(Score is Time)
KG BB: (100/70)
Friday:
STRENGTH
6-4-2 | 4-3-2*
Bench Press
*Start Moderate+ and build to Heavy+. The second wave should be heavier than
the first.
WORKOUT
AMRAP x 6 MINUTES
20/15 Cal Echo Bike
20 Slam Balls (Athlete Choice)
20 Walking Alt. Lunges
-Rest 1:00-
AMRAP x 4 MINUTES
12/10 Cal Echo Bike
15 Slam Balls
-Rest 1:00-
AMRAP x 2 MINUTES
Max Cal Bike
(Score is Total Reps)*
*Each Cal in final AMRAP = 1 Rep.
Saturday:
STRENGTH
EMOM x 7 MINUTES*
1 Power Snatch +
2 Hang Squat Snatch**
(Score is Weight)
*Start Light-Moderate and build to
Moderate-Heavy.
**Option for Deep Power.
PARTNER WORKOUT
IN TEAMS OF 2…
3 ROUNDS FOR TIME*
60 Wall Balls (Athlete Choice)
50 Burpees Over Bar
Hang Snatches (Athlete Choice)**
(Score is Time)
*P1 works while P2 Rests. Split work as
needed.
**Option for Power or Squat.
R1 = 40 Reps @ Light
R2 = 30 Reps @ Light-Mod
R3 = 20 Reps @ Moderate.
Sunday:
WORKOUT
EMOM x 25 MINUTES
MIN 1&2 – 400m Run
MIN 3&4 – AMRAP of…Alt. 8 Box Step-Ups
(24/20) + 8 Toes To Bar + 24 Double
Unders*
MIN 5 – Rest
*Pick up where you left off.
(Score is Rounds + Reps)
STRENGTH-LOCATION-BACK HALL 6
| 16.10.2023 | WORKOUT |
| 4 SETS | |
| 8 Tempo Front Squat (30X0) | |
| -Rest 2:30 b/t Sets- | |
| 1.) 2 SETS | |
| 8/8 Back Rack Reverse Lunge | |
| -Rest 1:00- | |
| 20 Reps No-lockout Goblet Squats | |
| -Rest 1:00 b/t Sets- | |
| 2.) EMOM x 8 MINUTES | |
| MIN 1 – Max Double DB Step Ups (Moderate) | |
| MIN 2 – Max Abmat Sit-ups | |
| 18.10.2023 | WORKOUT |
| 5 SETS | |
| 8 Tempo Barbell Z-Press (30X0) | |
| -Rest 1:00- | |
| 12-15 DB Lateral Raise (Moderate) | |
| -Rest 1:00 b/t Sets- | |
| 1.) EMOM x 20 MINUTES | |
| MIN1 – 15 Burpees | |
| MIN 2 – 20 Russian Kettlebell Swings (Heavy) | |
| MIN 3 – 15 DB Strict Press (Moderate) | |
| MIN 4 – Single Unders | |
| 2.) 2 SETS | |
| 12-15 Seated DB Rear Delt Raise (Moderate) | |
| -Rest 1:00- | |
| 12-15 DB Incline Y-Raise (Light-Mod) | |
| : | |
| -Rest 1:00 b/t Sets- | |
| 21.10.2023 | WORKOUT |
| 4 SETS | |
| 8-10 Incline Barbell Tempo Bench (30X0) | |
| -Rest 1:15- | |
| 8-10/8-10 Single Arm Supported DB Tempo Row (30X0) | |
| -Rest 1:15 b/t Sets- | |
| 1.) 4 SETS | |
| 8-10 DB Crossbody Hammer Curl (Moderate) | |
| -Rest :10- | |
| MAX REPS Banded Bicep Curl | |
| 2.) 4 SETS | |
| 15/15 Single Arm Tricep Extensions (Moderate) | |
| -Rest :10- | |
| 15/15 Single Arm Banded Push down |
WEIGHTLIFTING-LOCATION-BACK HALL 6
| 17.10.2023 | Workout |
| E2M for 6 Rounds | |
| 2 Pause Snatch Balance | |
| RPE 6-8 | |
| E3M for 7 Rounds | |
| Dead Hang Snatch Waves | |
| 3-2-1-3-2-1-1 | |
| RPE 6,5-8 | |
| E3M for 5 Rounds | |
| Floating Snatch Deadlift | |
| 3-3-3-3-3 | |
| RPE 9-10 |
