WODs – LOCATION-HALL 6
Monday:
STRENGTH
EVERY 1:30 x 5 SETS*
1 Power Snatch
+
2 Hang Snatch**
*Start Light-Moderate and build to Mod-Heavy.
**Option for Squat or Power.
(Score is Weight)
“TRAP DOOR (PERFORMANCE)”
5 ROUNDS FOR TIME
8 Power Snatches (135/95)
10 Burpees Over Bar
12 Chest to Bars
(Score is Time)
KG BB: (60/42.5)
Tuesday:
WORKOUT
EMOM x 25 MINUTES
MIN 1 – 15/12 Cal Bike
MIN 2 – 15 Box Jump Overs (24/20)
MIN 3 – 16 Front Rack Alt. Lunges (95/65)
MIN 4 – Max Sit-Ups
MIN 5 – Rest
(Score is Total Reps of Sit-Ups)
KG BB: (42.5/30)
Wednesday:
ON A 10:00 RUNNING CLOCK…
Practice Handstand Hold or Handstand Walking
WORKOUT
AMRAP x 15 MINUTES
200m Run
20 Alt. DB Hang Power Clean & Jerks (50/35)
2 Wall Walks
(Score is Rounds + Reps)
KG DB: (22.5/15)
Thurday:
WORKOUT
3 SETS FOR QUALITY*
100m KB Suitcase Carry (Athlete Choice, Moderate-Light)**
750/600m Row
1:00 Jump Rope Practice***
20 Up-Downs
20 KB Goblet Alt. Lunges
*Thursday’s during the Open are meant to be long, sweaty prep workouts for tomorrow’s test!
**50m w/ Right Arm, 50m w/ Left Arm.
***Jump Rope Options…
Single Unders
Double Unders
Crossover Single Unders
-Rest 1:00 b/t Sets-
Friday:
Active Recovery Wod:
3 Rounds @ RPE 6:
A. Amrap 3’
15 KB swings
10 Air Squats
Rest 1 min
B. Amrap 3’
15 Russian KB swings
10 Slam balls
Rest 1 min
C. Amrap 3’
15 Sit ups
10 x 10m Shuttle runs
Rest 1 min
A+B+C = 1 Round
Saturday:
PARTNER WORKOUT
IN TEAMS OF 2…
AMRAP x 30 MINUTES
100 Wall Balls (Athlete Choice)
80/60 Cal Bike
60 Deadlifts (Athlete Choice)
40 Handstand Push-Ups or Hand Release Push-Ups
*P1 works while P2 rests. Split work as needed. Athletes must complete movements in order and complete all of one movement before moving to the next.
**Based on yesterday’s Open workout, adjust today’s workout as needed.
(Score is Rounds + Reps)
Sunday:
EXTENDED WARM-UP
EVERY 3:00 x 3 SETS
12-15 Slow Banded Lat Push-Downs
5 Scap Pull-Ups + Kip Swing*
:30 Crossover Single Unders Practice
*1 Rep = 1 Scap Pull-Up + 1 Kip Swing.
-Rest w/ Time Remaining-
WORKOUT
2 SETS*
AMRAP x 8 MINUTES
5 Strict Pull-Ups
7 Toes to Bar
18 Crossover Single Unders
-Rest 2:00 b/t Sets-
*Start at beginning of AMRAP on second set.
(Score is Lowest Rounds + Reps)
WEIGHTLIFTING-LOCATION-BACK HALL 6
| 27.02.2024 | Workout |
| 2-3 Rounds for quality: | |
| 5 Clean Pull | |
| 5 Muscle Clean | |
| 5 Front Squats | |
| 𝗘very 3 MIN for 6 sets: | |
| 3 Hang Power Clean | |
| 3 Hang Squat Clean | |
| 65%+ 1 RM Clean | |
| 𝗘𝟮𝗠𝗢𝗠 𝗳𝗼𝗿 𝟴 𝗺𝗶𝗻 (𝟰 𝘀𝗲𝘁s) | |
| 1 Hang Power Clean | |
| 1 Hang Squat Clean | |
| 80%+ 1 RM Clean |
STRENGTH-LOCATION-BACK HALL 6
| 28.02.2024 | 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 | |
| 29.02.2024 | 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 130- | |
| 12 DB RDL (Moderate) | |
| -Rest 1:30 b/t Sets- | |
| 3 SETS | |
| 20 DB Lunge Steps (Heavy) | |
| -Rest 1:30- | |
| 8/8 Single KB Front Squat (Moderate) | |
| -Rest 1:00- | |
| 12 Hamstring Curls on Wall ball (Moderate) | |
| -Rest 2:00 b/t Sets- | |
| 02.03.2024 | 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 (or Cable) 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- | |
