WODs – LOCATION-HALL 6
Monday:
WORKOUT
FOR TIME
1000/800m Row
150/125 Cal Bike
(Score is Time)
FINISHER
2-3 SETS
15-20 Twisting Bicep Curls
15-20 Bent Over Reverse Flyes
1:00 Plank Hold
-Rest as Needed b/t Sets-
Tuesday:
ON A 10:00 RUNNING CLOCK…
Build to a Moderate 3-Rep TNG Power Clean
“THE CHIEF”
5 SETS*
AMRAP x 3 MINUTES
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats
-Rest 1:00 b/t Sets-
*Pick up where you left off.
(Score is Total Rounds + Reps)
KG BB: (60/42.5)
Wednesday:
WORKOUT
3 ROUNDS FOR TIME
100 Double Unders
25 Shoulder to Overhead (115/75)
10 Bar Muscle-Ups
(Score is Time)
KG BB: (52.5/35)
Thurday:
WORKOUT
EVERY 3:30 x 6 SETS
25 Russian KB Swings (70/53)
20 KB Goblet Alt. Lunges
Max 25′ Shuttle Runs in Time Remaining…
-Rest 1:30 b/t Sets-
(Score is Lowest Shuttle Runs)
KG KB: (32/24)
Friday:
SKILL
ON A 8:00 RUNNING CLOCK…
Practice Rope Climbs or Strict Pull-Up
WORKOUT
AMRAP x 16 MINUTES
15/12 Cal Bike
1 Rope Climb
15 Toes to Bar
1 Rope Climb
15 Burpees
(Score is Rounds + Reps)
Saturday:
ON A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Clean & Jerk
PARTNER WORKOUT
IN TEAMS OF 2…
AMRAP x 7 MINUTES*
Max Clean & Jerks (Athlete Choice)
*Switch as needed. P1 works while P2 rests.
(Score is Reps)
Sunday:
WORKOUT
AMRAP x 20 MINUTES
10-15-20-and so on…
Cal Row*
5-10-15-and so on…
Box Jumps (30/24)**
*Alt. Cals…
5-10-15-and so on…
**Option for 24/20.
(Score is Rounds + Reps)
FINISHER
EMOM x 6 MINUTES (:40 ON/ :20 OFF)
MIN 1 – Sit-Ups
MIN 2 – Alt. V-Ups + V-Up
MIN 3 – Copenhagen Plank Hold
WEIGHTLIFTING-LOCATION-BACK HALL 6
| 19.03.2024 | Workout |
| Workout | |
| Every 3 min for 5 sets | |
| 1 Snatch Pull + 1 Hang Power Snatch + 1 Low Hang Power Snatch | |
| RPE 6-7.5 | |
| Every 3 min for 5 sets | |
| Snatch Pull + Power Snatch + Power + OHS | |
| RPE 6-8 | |
| Every 90sec -2 min for 4 sets | |
| 1 Snatch Balance | |
| RPE 6-8 | |
STRENGTH-LOCATION-BACK HALL 6
| 19.02.2024 | WORKOUT |
| 3 SETS | |
| 5 Deadlifts* | |
| *Double Overhand & No Hook Grip — USE YOUR GRIP! | |
| -Rest 1:00 b/t Sets | |
| 3 SETS | |
| 12/12 Goblet Cursty Lunge (Moderate) | |
| -Rest 1:30- | |
| 12 DB RDL (Moderate) | |
| -Rest 1:30 b/t Sets- | |
| 3 SETS | |
| 20 DB Lunges Forward (Heavy) | |
| -Rest 1:30- | |
| 8/8 Single KB Front Squat (Moderate) | |
| -Rest 1:30- | |
| 12 Hamstring Curls on Wallball (Moderate) | |
| -Rest 1:30- | |
| 21.02.2024 | 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 | |
| 1.) 3 SETS | |
| 2 Close-Grip Barbell Bench Press(Mod-Heavy) | |
| -Rest :10- | |
| 25 Banded (or Cable) Tricep Extensions | |
| -Rest 3:00 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- | |
| 22.02.2024 | 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) | |
| -Rest 1:00 b/t Sets- | |
| EVERY 2:30 x 4 SETS | |
| 12-15 Tuck-ups | |
| 25 Abmat Sit-ups | |
| -No Additional Rest b/t Sets- | |
| 24.02.2024 | 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 (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 | |
