Author: WodUp

A. 21 minute EMOM of Running and Toes to Bars

Every 3 minute for 21 minutes (7 rounds):
– Run 400 meters
– 12 Toes to Bars

## GENERAL
* Starting a round every 3 minutes
* Looking for a moderately fast run and ideally unbroken sets of toes to bar
* Ideal timing is roughly 2:30 minutes for the runs and 30 seconds for the toes to bar, leaving 30 seconds for rest
* Bring down the distance and/or rep scheme to accomplish that
* Score is the slowest round of the 7 rounds

## TOES TO BAR
* Find a variation or number that allows you to maintain a good rhythm and not a pendulum swing
* Should be able to ideally complete these unbroken

## RUN
* If unable to run, complete one of the following
* Should be something you can complete in 2 minutes or less
* 500/400 Meter Row
* 40/28 Calorie Schwinn Bike
* 800 Meter Bike Erg
* 28/20 Calorie Assault or Echo Bike

## DAILY VIDEO
Click [here](https://youtu.be/Kcvy3J8LdwA)

# WOD BRIEF + GROUP WARMUP (0:00 – 10:00)
## Line Drills
200 Meter Run
Quad Stretch
Knee to Chest
Straight Leg Kicks
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Straight Leg Inchworms
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance

# MOBILITY (10:00 – 12:00)
## Pigeon Pose + Lat Stretch: 30 Seconds Each Side
From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip. At the same time, reach the arm across the body to stretch the lat. When right leg is forward, reach the right arm across the body. When the left leg is forward, reach the left leg across the body.

# TEACHING (12:00 – 25:00)
## TOES TO BAR
### Rhythm
For both of our movement today, we’ll utilize a partner to help improve some points of performance. Reference the daily video to see example of both of these drills. For the toes to bar, the goal of this drill is the hit the hollow and the arch equally. This allows athletes to generate more power while staying balanced on either side of the bar, making it easier to get the toes to make contact.

### Movement Prep
10 Scap Pull-ups
10 Kip Swing Taps
5 Knee Up Taps
3 Toes to Bar (No Tap)

### Movement Substitutions
Reduce Reps
Feet as High as Possible
Knees Up

## RUN
### Lean
With moderately fast runs today, we want to emphasize the lean we’ve been talking about over the last few weeks. This drill (see daily video) utilizes a partner to “break your fall”. The harder we lean, the faster we run. We’ll lean into our partner and pull the feet under the hips, simulating what it’ll feel like to be out on the pavement. The supporting partner will let go at the end of the 20 seconds and get out of the way as the runner takes this body position in to their run.

### Movement Prep
*Each Partner: *
20 Seconds Leaning Pulls
100 Meter Run

# PRACTICE ROUND (25:00 – 30:00)
## 1 Round
100 Meter Run
5 Toes to Bar

# STRATEGY + WOD (30:00 – 60:00)
## GENERAL
* Score is slowest of the 7 rounds
* Treat the first round like it’s the fourth round
* There tends to be some fall off, so aim for consistency throughout, not very fast speed early
* Record times during rest period after each round

## TOES TO BAR
* Great day to push for big, ideally unbroken sets
* If you have to break, try not to take more than one quick one (6-6 or 7-5)

View on WodUp

Engine for Life

Intervals/Endurance

Learn to find and keep medium to high sustainable pace.

A.

90sec Intervals x 16
4 Rounds

90s Rowing/Bike

Rest 90s

90s Amrap
10 Single Arm KB Swing
10 Goblet Squat

Rest 90s

90s AMRAP

20 DUs
6/6 Box Steps

Rest 90s

90s AMRAP
10 Push Ups
10 SitUps

Rest 90sScoring: Not Scored

View on WodUp

Engine for Life

Intervals/Endurance

Learn to find and keep medium to high sustainable pace.

A.

90sec Intervals x 16
4 Rounds

90s Rowing/Bike

Rest 90s

90s Amrap
10 Single Arm KB Swing
10 Goblet Squat

Rest 90s

90s AMRAP

20 DUs
10/10 Box Steps

Rest 90s

90s AMRAP
10 Push Ups
10 SitUps

Rest 90sScoring: Not Scored

View on WodUp

[tabby title=”Standard Impact”]

A. Alternating Sets: Deadlift, Ring Dip

5 sets, for quality, of:
A1. 5 Deadlifts
5 Deadlifts
3 Deadlifts
3 Deadlifts
3 Deadlifts
A2. 3-6 Ring Dips

B. 5 Rounds For Time of Alternating One-Arm Dumbbell Snatches, Pull-Ups, and Double-Unders

5 Rounds for Time:
– 14 Alternating One-Arm Dumbbell Snatches
– 7 Pull-Ups
– 30 Double-Unders

[tabby title=”Low Impact”]

A. Alternating Sets: Romanian Deadlift, Eccentric Push-Up

5 sets, for quality, of:
A1. 8 Romanian DeadliftsA2. 8 Eccentric Push-Ups (3111 tempo)

B. 12 minute AMRAP of Dumbbell Snatches, AbMat Sit-Ups, and Rowing

As Many Rounds and Reps as possible in 12 minutes:
– 14 Dumbbell Snatches
– 14 AbMat Sit-Ups
– Row 500 meters

[tabbyending]

View on WodUp

[tabby title=”Low Impact”]

A. Alternating Sets: Hang Snatch High Pull, Side Star Plank Hold

6 sets, for quality, of:
A1. 5 Hang Snatch High PullsA2. Side Star Plank Hold for 20 seconds

B. 12 minute AMRAP of Burpees, Push-Ups, Alternating Box Step-Ups, and Farmers Walks

As Many Rounds and Reps as possible in 12 minutes:
– 4 Burpees
– 8 Push-Ups
– 10 Alternating Box Step-Ups
– Farmers Walk 60 meters

[tabby title=”Standard Impact”]

A. Power Snatch 6 x 2

Power Snatch
– 6 sets of 2 reps
Rest as needed

B. 12 minute AMRAP of Burpees, Push-Ups, Box Jumps, and Farmers Walks

As Many Rounds and Reps as possible in 12 minutes:
– 4 Burpees
– 8 Push-Ups
– 12 Box Jumps
– Farmers Walk 60 meters

[tabbyending]

View on WodUp

[tabby title=”Standard Impact”]

A. Alternating Sets: Barbell Bench Press, Prowler Push

5 sets, for quality, of:
A1. 5 Barbell Bench Presses
5 Barbell Bench Presses
3 Barbell Bench Presses
3 Barbell Bench Presses
3 Barbell Bench Presses
A2. Prowler Push 60 meters

B. 15 minute AMRAP of Alternating Front-Racked Barbell Lunge Steps, Pull-Ups, and Running

As Many Rounds and Reps as possible in 15 minutes:
– 8 Alternating Front-Racked Barbell Lunge Steps
– 6 Pull-Ups
– Run 200 meters

[tabby title=”Low Impact”]

A. Alternating Sets: Barbell Bench Press, Prowler Push

5 sets, for quality, of:
A1. 8 Barbell Bench PressesA2. Prowler Push 60 meters

B. 15 minute AMRAP of Dumbbell Front Rack Walking Lunge Steps, Active Hang Knee Tucks, and Rowing

As Many Rounds and Reps as possible in 15 minutes:
– 8 Dumbbell Front Rack Walking Lunge Steps
– 6 Active Hang Knee Tucks
– Row 250 meters

[tabbyending]

View on WodUp

A. Alternating Sets: Barbell Bench Press, Prowler Push

6 sets, for quality, of:
A1. 5 Barbell Bench PressesA2. Prowler Push

B. 15 minute AMRAP of Deadlifts, Kipping Toes to Bars, and Running

As Many Rounds and Reps as possible in 15 minutes:
– 8 Deadlifts
– 10 Kipping Toes to Bars
– Run 200 meters

View on WodUp

[tabby title=”Standard Impact”]

A. 15 minute EMOM of AbMat Sit-Ups, Double-Unders, and Weighted Pull-Ups

Every 3 minute for 15 minutes (5 rounds):
– 15 AbMat Sit-Ups
– 30 Double-Unders
– 15 AbMat Sit-Ups
– 5 Weighted Pull-Ups @ Max Load
## GENERAL
* Strength mixed with conditioning
* Score is loading on the deadlift (put times for each round in the comments)
* Looking for a fast pace on the bodyweight movements and quality heavy pull-ups/press
* Should be able to complete these rounds around 2 minutes, so there is at least a minute to rest and change out weights

## DOUBLE UNDERS
* Choose a variation you are comfortable going unbroken with throughout

## DAILY VIDEO
Click [here](https://youtu.be/7D_QM7TLZOs)

# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
## 30 Seconds
Easy Single Unders
Toe Touch to Reach Overhead
Front Plank

Faster Single Unders
Down Dog
Ride Side Plank

Higher Single Unders
Up Dog
Left Side Plank

## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff Legged Deadlifts
5 Front Squats

# TEACHING (12:00 – 30:00)
## ABMAT SIT-UP
### Back Position
Let’s pay attention to our back positioning during our AbMat sit-ups today. Although these are unloaded, we want to carry over good muscle memory to our deadlifts. At the top, we can think about reaching the head towards the ceiling. This keeps the back in a neutral position. It is common here to see a big rounding over. Let’s sit-up like we’d deadlift.

### Movement Prep
Establish Top Position (Sitting Tall)
5 AbMat Sit-ups

## DOUBLE UNDERS
### Slack
Rope length can play an important role in successful double unders or single unders. When the rope is too long, athletes will have a lot of slack to try to spin around. While there is more wiggle room to go wider with the hands, this does not reinforce good positioning. Often times athletes will have to go wider to feel more tension on the rope.

With a shorter rope, there is less wiggle room for the hands moving out. While the rope will be easier to control, any deviation from normal hand position can cause a trip up or change in jumping mechanics.

A good place to start for newer athletes is the top of the armpit with the intersection of the rope and the handle. Athletes can stand on the rope with one foot and bring the handles straight up to measure this out. As athletes become more proficient, the rope can be a little shorter. These athletes can likely afford to use a rope that is somewhere between the bottom of the chest and the top of the armpit.

### Movement Prep
20 Seconds Single Unders
20 Seconds Double Under Practice

### Movement Substitutions
Reduce Reps
45 Singles
30 Seconds of Attempts

### Movement Prep
.
5 Pull Ups
.
Plan and Build to Workout Weights
.

# REHEARSAL (30:00 – 40:00)
## 1 Round
5 AbMat Sit-ups
10 Double Unders
5 AbMat Sit-ups
5 Pull Up

# STRATEGY + WOD (40:00 – 60:00)
## ABMAT SIT-UPS
* Move quickly while keeping back position top of mind

## DOUBLE UNDERS
* Have rope neatly placed on the ground
* Aim for unbroken sets

## Pull Up

[tabby title=”Low Impact”]

A. 15 minute EMOM of AbMat Sit-Ups, Double-Unders, and Deadlifts

Every 3 minute for 15 minutes (5 rounds):
– 15 AbMat Sit-Ups
– 30 Double-Unders
– 15 AbMat Sit-Ups
– 5 Deadlifts @ Max Load
## GENERAL
* Strength mixed with conditioning
* Score is loading on the deadlift (put times for each round in the comments)
* Looking for a fast pace on the bodyweight movements and quality heavy deadlifts
* Should be able to complete these rounds around 2 minutes, so there is at least a minute to rest and change out weights

## DOUBLE UNDERS
* Choose a variation you are comfortable going unbroken with throughout

## DEADLIFTS
* Should be able to get the deadlifts straight in all 5 rounds
* Start around 65% and build with each jump

## DAILY VIDEO
Click [here](https://youtu.be/7D_QM7TLZOs)

# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
## 30 Seconds
Easy Single Unders
Toe Touch to Reach Overhead
Front Plank

Faster Single Unders
Down Dog
Ride Side Plank

Higher Single Unders
Up Dog
Left Side Plank

## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff Legged Deadlifts
5 Front Squats

# TEACHING (12:00 – 30:00)
## ABMAT SIT-UP
### Back Position
Let’s pay attention to our back positioning during our AbMat sit-ups today. Although these are unloaded, we want to carry over good muscle memory to our deadlifts. At the top, we can think about reaching the head towards the ceiling. This keeps the back in a neutral position. It is common here to see a big rounding over. Let’s sit-up like we’d deadlift.

### Movement Prep
Establish Top Position (Sitting Tall)
5 AbMat Sit-ups

## DOUBLE UNDERS
### Slack
Rope length can play an important role in successful double unders or single unders. When the rope is too long, athletes will have a lot of slack to try to spin around. While there is more wiggle room to go wider with the hands, this does not reinforce good positioning. Often times athletes will have to go wider to feel more tension on the rope.

With a shorter rope, there is less wiggle room for the hands moving out. While the rope will be easier to control, any deviation from normal hand position can cause a trip up or change in jumping mechanics.

A good place to start for newer athletes is the top of the armpit with the intersection of the rope and the handle. Athletes can stand on the rope with one foot and bring the handles straight up to measure this out. As athletes become more proficient, the rope can be a little shorter. These athletes can likely afford to use a rope that is somewhere between the bottom of the chest and the top of the armpit.

### Movement Prep
20 Seconds Single Unders
20 Seconds Double Under Practice

### Movement Substitutions
Reduce Reps
45 Singles
30 Seconds of Attempts

## DEADLIFTS
### Hear the Click
We can use an unlikely body part to set us in a good position today with the deadlift: our ears. Before athletes lift the bar off the floor, we want to pull ourselves down into position by pulling up on the bar. When this happens, we’ll hear a little clicking sound. This is called “taking the slack out of the bar”. When we get rid of the slack, we set the back, press the legs into the ground without lifting the bar, and squeeze the arms tight to the body. Hear the click before you lift.

### Movement Prep
Put Very Light Weight on the Barbell
.
5 “Take the Slack Outs” (Hear the click and set the body into position without lifting the bar off the ground)
.
5 Deadlifts
.
Plan and Build to Workout Weights
.
Put Opening Weight Back on the Bar For Practice Round

# REHEARSAL (30:00 – 40:00)
## 1 Round
5 AbMat Sit-ups
10 Double Unders
5 AbMat Sit-ups
5 Deadlifts

*With Opening Weight on the Barbell*

# STRATEGY + WOD (40:00 – 60:00)
## ABMAT SIT-UPS
* Move quickly while keeping back position top of mind

## DOUBLE UNDERS
* Have rope neatly placed on the ground
* Aim for unbroken sets

## DEADLIFTS
* Prioritize a solid set-up and shoot for good looking, unbroken sets
[tabbyending]

View on WodUp

Intervals/Endurance

Intervals/Endurance

Learn to find and keep medium to high sustainable pace.

A.

2min Intervals x 12
3 Rounds

2 Mins Rowing/Bike

Rest 2 Mins

2 Mins Amrap
7 Pull Up / Landmine Row
10/10 Landmine Twist

Rest 2 Mins

2 Mins Amrap
10 Slam Balls
5 Push Up

Rest 2 Mins

2 Mins Amrap
6/6 DB Snatches
6/6 Half Kneeling DB Press

Rest 2 MinsScoring: Not Scored

View on WodUp

A. Alternating Sets: Deadlift, Ring Dip

6 sets, for quality, of:
A1. 5 DeadliftsA2. 5 Ring Dips (4111 tempo)

B. 12 minute AMRAP of Push-Ups, Box Jumps, Left Side Plank Hold on Forearms, and Right Side Plank Hold on Forearms

As Many Rounds and Reps as possible in 12 minutes:
– 12 Push-Ups
– 15 Box Jumps
– Left Side Plank Hold on Forearm for 30 seconds
– Right Side Plank Hold on Forearm for 30 seconds

View on WodUp