WODs – LOCATION-HALL 6
Monday:
STRENGTH — Build to a 4-Rep Moderate Overhead Squat*
WORKOUT
AMRAP x 12 MINUTES
2 Hang Power Snatch (115/75)
4 Overhead Squat
8 Toes to Bar
24 Double Unders
(Score is Rounds + Reps)
KG BB: (52.5/35)
Scoring: Rounds + Reps
Tuesday:
SKILL
EMOM x 5 MINUTES
Choose an Option…
Option 1…
2 Strict Handstand Push-Ups
+
3 Kipping Handstand Push-Ups
Or…
Option 2…
2 Pike Push-Ups
+
3 Hand Release Push-Ups
“DIANE”
FOR TIME
21-15-9
Deadlifts (225/155)
Handstand Push-Ups
(Score is Time)
KG BB: (100/70)
Scoring: Time
Wednesday:
“CUPID’S CHOKEHOLD”
PARTNER WORKOUT
IN TEAMS OF 2…
AMRAP x 30 MINUTES
60/50 Cal Bike
50 Slam Balls (Athlete Choice)
40 Slam Ball Goblet Alt. Lunges (Athlete Choice)
30 Synchro Up-Downs
*P1 works while P2 rests. Up-Downs are done together. Split work all other work as needed.
(Score is Rounds + Reps)
Scoring: Rounds + Reps
Thurday:
WORKOUT
EMOM x 20 MINUTES
MIN 1 – 1/1 KB/DB Turkish Get-Up (Athlete Choice)
MIN 2 – :45 Max KB/DB Gorilla Rows
MIN 3 – :45 Max Sit-Ups
MIN 4 – 1:00 DBL KB/DB Front Rack Hold
MIN 5 – Rest
FINISHER
2 SETS
1:00 KB/DB Slides
-Rest :30-
1:00 Hollow Body Flutter Kicks*
-Rest 1:30 b/t Sets-
*DB/KB Hold Optional.
Friday:
STRENGTH
EVERY 2:00 x 5 SETS*
1 Power Clean
+
1 Hang Power Clean
+
1 Hang Clean**
*Start Moderate and Build to Heavy. This is the same complex from 2/3/24. Goal is start heavier and build to heavier.
**Option for Squat or Power.
WORKOUT
FOR TIME
500/400m Row
30 Box Jumps (20)
20 Hang Power Cleans (155/105)
350m/300m
20 Box Jumps (24/20)
10 Power Cleans (185/135)
250m/200m
10 Box Jumps (30/24)
5 Hang Squat Cleans (205/155)
(Score is Time)
KG BB1: (70/47.5)
KG BB2: (85/60)
KG BB3: (93/65)
Scoring: Time
Saturday:
PARTNER WORKOUT
IN TEAMS OF 2…
AMRAP x 20 MINUTES
20 Ring Muscle-Ups or Pull-Ups
40 Cal Row
60 Wall Balls (Athlete Choice)
*P1 works while P2 rests. Split work as needed.
(Score is Rounds + Reps)
Scoring: Rounds + Reps
WORKOUT
AMRAP x 15 MINUTES
15 DB Sumo Deadlifts (50/35)
15 DB Deficit Push-Ups
15 Sit-Ups*
100m DB Farmer Carry
*GHD Sit-Ups Optional.
(Score is Rounds + Reps)
KG DB: (22.5/15)
Scoring: Rounds + Reps
POST WORKOUT STRENGTH — 8-6-4 Bench Press
WEIGHTLIFTING-LOCATION-BACK HALL 6
| 13.02.2024 | Workout |
| Workout | |
| E2MIN sec x 4 | |
| 1 Hang Muscle Clean + 1 Paused Front Squats (3 sec pause in bottom) | |
| And 1 High Hang Squat Clean | |
| *40% of 1RM | |
| E3 MIN sec for 4 sets: | |
| 1 Paused* Squat Clean.1 Squat Clean | |
| E3 MIN for 4 sets: | |
| 1 Squat Clean | |
STRENGTH-LOCATION-BACK HALL 6
| 12.02.2024 | 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 | |
| 12 Close-Grip Barbell Bench Press(Mod-Heavy) | |
| -Rest :10- | |
| 25 Banded Tricep Extensions | |
| -Rest 2:00 b/t Sets- | |
| 2 SETS | |
| 12-16 Pronating DB Bench Press (Moderate) | |
| -Rest 1:30- | |
| 8-12 Single DB Pullover (Moderate) | |
| -Rest 1:30 b/t Sets- | |
| 14.02.2024 | WORKOUT |
| 6 SETS | |
| 5 Tempo Front Squat (30X0) | |
| -Rest 2:30 b/t Sets- | |
| 3 SETS | |
| 12/12 Single KB Front Rack Lunge (Moderate) | |
| -Rest 1:00 | |
| 12/12 Rear Foot Elevated DB RDL (Moderate) | |
| EVERY 2:30 x 3 SETS | |
| 12-15 Tuck-ups | |
| 25 Abmat Sit-ups | |
| -No Additional Rest b/t Sets- | |
| 15.02.2024 | WORKOUT |
| 3 SETS | |
| 8-12 Deficit Pendlay Rows (Moderate) | |
| -Rest 1:30- | |
| 10/10 Single Arm DB Supported Row (Moderate) | |
| -Rest 2:00 b/t Sets- | |
| 3 SETS | |
| 8-12 Wide Grip Pull-Up (or Cable Lat Pulldown) (Moderate) | |
| -Rest :45- | |
| 12-15 Straight Arm Lat Pushdown (Cable or Band) (Moderate) | |
| -Rest 1:30 b/t Sets- | |
| 2 SETS | |
| 6-8 Barbell Curl (Heavy) | |
| -Rest :30- | |
| 25 Single DB Curl (Light) | |
| -Rest 2:00 b/t Sets- | |
| 17.02.2024 | WORKOUT |
| 3 SETS | |
| 6-8 Strict Press (Moderate-Heavy) | |
| immediately into: | |
| Max Reps Push Press | |
| -Rest 2:00 b/t Sets- | |
| 3 SETS | |
| 8/8 Split Stance Single Arm DB Press (Moderate) | |
| -Rest 1:30- | |
| 12-16 Barbell Upright Row (Moderate) | |
| -Rest 1:30 b/t Sets- | |
| 2 SETS | |
| 8-12 Neutral Grip DB Bench Press (Heavy) | |
| -Rest 1:00- | |
| Max Reps DB Push-ups | |
| -Rest :30- | |
| Max Reps Overhead DB Tricep Extension (Light) | |
| -Rest 1:30 b/t Sets- | |
