WODs – LOCATION-HALL 6
Monday:
WORKOUT
EVERY 2:00 x 5 SETS
25/20 Cal Row
Max Alt. Front Rack Lunges (115/75) in Time Remaining…
-Rest 1:00 b/t Sets-
(Score is Lowest Lunges)
KG BB: (52.5/35)
Scoring: Reps
POST WORKOUT STRENGTH — 5×5 Deadlift
Tuesday:
STRENGTH
ON A 10:00 RUNNING CLOCK…
Choose One Gymnastics Option…
Gymnastic Options…
Build to a Moderate 2-Rep Weighted Pull-Up
5×5-7 Strict Pull-Ups (Banded Optional)
5×5-7 Max Vertical Ring Rows
WORKOUT
AMRAP x 18 MINUTES
60 Double Unders
30/25 Cal Bike
15 Pull-Ups
30 Double Unders
15/12 Cal Bike
7 Pull-Ups
(Score is Rounds + Reps)
Scoring: Rounds + Reps
Wednesday:
“KAREN”
FOR TIME
150 Wall Balls (20/14)
(Score is Time)
KG WB: (9/6)
Scoring: Time
POST WORKOUT STRENGTH — 5×5 Back Squat
Thurday:
1.) WORKOUT
AMRAP x 10 MINUTES
10 Hang Power Snatch (75/55)
10 Burpees Over Bar
20 Sit-Ups
(Score is Rounds + Reps)
-Rest 3:00 b/t P1&P2-
Scoring: Rounds + Reps
2.) WORKOUT
FOR TIME
30 Hang Power Snatches
40 Burpees Over Bar
50 Sit-Ups*
*GHD Sit-Ups Optional.
(Score is Time)
KG BB: (35/25)
Scoring: Time
Friday:
WORKOUT
EMOM x 25 MINUTES
MIN 1 – 250/200m Row
MIN 2 – 15 Box Jumps (24/20)
MIN 3 – 250/200m Row
MIN 4 – Max Rope Climbs
MIN 5 – Rest
(Score is Total Reps of Rope Climbs)
Scoring: Reps
Saturday:
STRENGTH
EVERY 2:00 x 7 SETS*
1 Power Clean
+
1 Hang Power Clean
+
1 Hang Clean**
*Start Light and Build to Moderate-Heavy.
**Option for Squat or Power.
(Score is Weight)
Scoring: Load
PARTNER WORKOUT
IN TEAMS OF 2…
AMRAP x 10 MINUTES
3 Power Clean (Athlete Choice)
6 Handstand Push-Ups or Hand Release Push-Ups
*P1 completes a full round while P2 completes Max Cal Bike. Once a full round has been completed partners switch.
(Score is Total Cals)
Scoring: Calories
Sunday:
WORKOUT
3 SETS
1000/800m Row
15 Toes To Bar
25 Slam Balls (Athlete Choice)
35 Air Squats
-Rest 1:30 b/t Sets-
(Score is Total Time)
Scoring: Time
WEIGHTLIFTING-LOCATION-BACK HALL 6
| 30.01.2024 | Workout |
| Workout | |
| E2Min for 5 sets: | |
| 3 Muscle Clean | |
| 3 Front Squats | |
| 3 High Hang Squat Clean | |
| 40% of 1RM | |
| E3MIN for 6 sets: | |
| Clean Complex: | |
| 1 Power Clean | |
| 1 Squat Clean | |
| 1 Hang Squat Clean | |
| 70% of 1RM | |
| 10-12 MIN | |
| 5 strict press in split jerk stance | |
STRENGTH-LOCATION-BACK HALL 6
| 29.01.2024 | WORKOUT |
| 5 SETS | |
| 3 Tempo Back Squats (10X0) | |
| 3 SETS | |
| 8/8 Double DB/KB Tempo Split Squat (30X0) | |
| -Rest 1:00- | |
| 10/10 Staggered Stance DB RDL | |
| -Rest 1:00 b/t Sets- | |
| 2.) 2 SETS | |
| 10-12 Hamstring Curls on Wallball | |
| -Rest :30- | |
| 25 Jumping Squats | |
| -Rest 2:00 b/t Sets | |
| 31.01.2024 | WORKOUT |
| 3 SETS | |
| 8-12 Tempo DB Z-Press (30X0) | |
| -Rest 1:00 b/t Sets- | |
| 1.) EVERY 4:00 x 3 SETS | |
| 16 Russian KBS (70/53) | |
| 12 Burpees (fast) | |
| 15/12 Cal Row Sprint (or coaches choice) | |
| -Rest an Additional 5 MIn – | |
| 2.) EVERY 4:00 x 3 SETS | |
| 16 DB Floor Press (Light-Mod) | |
| 12 Burpees (Fast) | |
| 15/10 Cal Bike Sprint (or coaches choice) | |
| 03.02.2024 | WORKOUT |
| 4 SETS | |
| 8-12 Slight Incline DB Bench Press | |
| -Rest 1:30- | |
| 8-12 Tempo Chin-up (30X0) | |
| -Rest 1:30 b/t Sets | |
| 3 SETS | |
| 8-12 DB Squeeze Press (Moderate) | |
| -Rest :10- | |
| 20 Alternating SA Top-to-Top DB Floor Press (Moderate) | |
| -Rest 2:00 b/t Sets- | |
| 2 SETS | |
| 10-12 DB Skull Crushers | |
| -Rest :45- | |
| Max Reps Banded Tricep Extensions | |
| -Rest 1:00 b/t Sets- |
