WODs – LOCATION-HALL 6
Monday:
WORKOUT
AMRAP x 10 MINUTES
15 Box Jumps (24/20)
10 Russian KB Swings (53/35)
10 Burpees
(Score is Rounds + Reps)
KG KB: (24/16)
Scoring: Rounds + Reps
POST WORKOUT STRENGTH– Build to a 1-Rep Deadlift
Tuesday:
SKILL
EMOM x 6 MINUTES
Complete Gymnastics Option*
*Gymnastics Options…
3-5 Pull-Ups
2-3 Chest to Bars
1-2 Ring Muscle-Ups
“CLEARED FOR TAKEOFF”
12 ROUNDS FOR TIME
5 Front Squats (155/105)
3 Ring Muscle-Ups
(Score is Time)
KG BB: (70/47.5)
Scoring: Time
Wednesday:
STRENGTH — Build to a Moderate-Heavy 5-Rep Push Jerk
WORKOUT
EVERY 6:00 x 3 SETS
80 Double Unders
40/35 Cal Bike
15 Shoulder to Overhead (135/95)
-Rest w/ Time Remaining-
(Score is Slowest Set)
KG BB: (60/42.5)
Scoring: Time
Thurday:
SKILL
EMOM x 7 MINUTES*
1 Strict Toes to Bar
+
2 Kip Swings
+
3 Toes to Bar
*Complex is meant to be unbroken.
**Alternative Reps…
2 Strict Toes to Bar
+
4 Kip Swings
+
6 Toes to Bar
WORKOUT
AMRAP x 15 MINUTES
200m Run*
10 Toes to Bar or Knees to Chest
20 Walking Lunges
25 Slam Balls (Athlete Choice)
*Increase by 200m each round.
(Score is Rounds + Reps)
Friday:
WORKOUT
4 ROUNDS FOR TIME
21/16 Cal Row
15 Up-Downs
9 KB Goblet Squats (70/53)
(Score is Time)
KG KB: (32/24)
Scoring: Time
Saturday:
STRENGTH
EMOM x 10 MINUTES*
MIN 1 – 1 Hang Power Snatch + 1 Below the Knee Power Snatch*
MIN 2 – 1 Wall Walk or Scaled Wall Walk
*Start Light and Build to Moderate.
(Score is Weight)
Scoring: Load
PARTNER WORKOUT
IN TEAMS OF 2…
AMRAP x 15 MINUTES*
3 Wall Walks or Half Wall Walks
12 Alt. DB Snatches (Athlete Choice)
15 Box Jump Overs (Athlete Choice)
*Complete waterfall style. P1 completes 3 Wall Walks, P2 completes 12 Alt. DB Snatches, P1 completes 15 Box Jump Overs, and then P2 completes 3 Wall Walks, and so on.
(Score is Rounds + Reps)
Sunday:
WORKOUT
EMOM x 30 MINUTES
MIN 1&2 – Max Cardio Choice
MIN 3 – :45 Strict Pull-Ups or Ring Rows
MIN 4 – :45 Push-Ups
MIN 5 – :45 Lunges
MIN 6 – :45 Sit-Ups
WEIGHTLIFTING-LOCATION-BACK HALL 6
| 6.02.2024 | Workout |
| Workout | |
| E90 sec x 4 | |
| 3 Muscle Snatch | |
| 3 Snatch Balance | |
| Snatch ladder: | |
| 10 Snatch 60% | |
| 8 Snatch 70% | |
| 6 Snatch 75% | |
| 4 Snatch 80% | |
| 2 Snatch 85% | |
| 1-1-1 Snatch++ (Add weight every lift) | |
| E90 – 3 Sets | |
| 1 Halting* Snatch Pull 100%+ |
STRENGTH-LOCATION-BACK HALL 6
| 07.02.2024 | WORKOUT |
| 3 SETS | |
| Max Reps Pull-ups | |
| -Rest :30- | |
| 12-16 Bent Over DB Row (Moderate) | |
| -Rest 2:00 b/t Sets- | |
| 3 SETS | |
| 8-12 Banded Lat Pull Down (Moderate) | |
| -Rest :45- | |
| 10/10 Single Arm Landmine Row (Mod-Heavy) | |
| -Rest 1:30 b/t Sets- | |
| 2 SETS | |
| 12-16 Cross-body Hammer Curls (Moderate) | |
| -Rest 1:00- | |
| 10/10 Concentration Curls (Moderate) | |
| -Rest 2:00 b/t Sets- | |
| 3 SETS | |
| 15-20 Lateral Raises | |
| -Rest 1:00- | |
| 15 DB Rear Delt Flys | |
| -Rest 1:00 b/t Sets- | |
| 08.02.2024 | WORKOUT |
| 4 SETS | |
| Max Reps Pull-up | |
| -Rest 1:30- | |
| 8-12 Tempo Supinated Grip Inverted Rows (30X0) | |
| -Rest 1:00- | |
| 12-16 Alternating Gorilla Rows (Moderate) | |
| -Rest 1:30 b/t Sets- | |
| 3 SETS | |
| 6-8 1.5 Reps DB Lateral Raise (Moderate) | |
| -Rest :10- | |
| 10-12 Full Reps DB Lateral Raises (Mod-light) | |
| -Rest :10- | |
| 25-30 Top Partial Reps DB Lateral Raises | |
| – Rest 2:00 b/t Sets- | |
| 2 SETS | |
| 16-20 Overhead DB Tricep Extensions | |
| -Rest 1:00- | |
| 16 Zottman Bicep Curl | |
| -Rest 1:00 b/t Sets- | |
| 10.02.2024 | WORKOUT |
| 3 SETS | |
| 5 Double Overhand, No Hookgrip Deadlifts | |
| -Rest 1:00 b/t Sets- | |
| 3 SETS | |
| 12/12 Bulgarian Split Squats (Heavy) | |
| -Rest :30- | |
| 12 Alt DB Lunge Steps (Moderate) | |
| -Rest :30- | |
| 25 Heels Elevated Goblet Squats (Light-Mod) | |
| -Rest 2:00 b/t Sets- | |
| 2.) 3 SETS | |
| 12 DB RDL (Heavy) | |
| -Rest :30- | |
| 25 Russian KB Swing (Moderate) | |
| -Rest 2:00 b/t Sets- | |
