Author: WodUp

A. Barbell Bench Press 5-5-3-3-1-1

Barbell Bench Press
– Set 1 – 5 reps
– Set 2 – 5 reps
– Set 3 – 3 reps
– Set 4 – 3 reps
– Set 5 – 1 rep
– Set 6 – 1 rep
Rest as needed

B. 21-15-9 Barbell Thrusters, Box Jumps, and Kettlebell Swings

21-15-9 Reps for Time:
– Barbell Thruster @ 75/55 lbs
– Box Jump 24/20 inches
– Kettlebell Swing @ 24/16 kg

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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
10 KB Swing
10 Leg Raises

Rest 2 Mins

2 Mins Amrap
10 Slam Balls
5 Push Up

Rest 2 Mins

2 Mins Amrap
6/6 DB Snatches
10 SitUps

Rest 2 Mins
Scoring: Not Scored

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A. Alternating Sets: Back Squat, Dumbbell One-Arm Bent-Over Row

5 sets, for quality, of:
A1. 4 Back Squats
4 Back Squats
4 Back Squats
2 Back Squats
2 Back Squats
A2. 8 Dumbbell One-Arm Bent-Over Rows

B.

5 Rounds for Time:
– 10 Hang Power Snatches
– 8 Overhead Squats
– 6 Burpees over the Barbell

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A. Alternating Sets: Romanian Deadlift, Shoulder Press

5 sets, for quality, of:
A1. 5 Romanian DeadliftsA2. 5 Shoulder Presses

B. 8 Rounds For Time of Box Jumps, Pull-Ups, and Farmers Walks

8 Rounds for Time:
– 8 Box Jumps
– 5 Pull-Ups
– Farmers Walk 30 meters

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A.

Power Clean
– 6 sets of 3 reps
Rest as needed

B. 12 minute AMRAP of Clean and Presses, Toes to Bars, and Double-Unders

As Many Rounds and Reps as possible in 12 minutes:
– 8 Clean and Presses
– 10 Toes to Bars
– 20 Double-Unders

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A. Barbell Bench Press 5-5-5-3-3-3

Barbell Bench Press
– Set 1 – 5 reps
– Set 2 – 5 reps
– Set 3 – 5 reps
– Set 4 – 3 reps
– Set 5 – 3 reps
– Set 6 – 3 reps
Rest as needed

B. Pistol 6 Sets

Pistol
– 6 sets of
Rest as needed

C. 10 minute AMRAP of Bear Crawls, Bar Muscle-Ups, and Wall Ball Shots

As Many Rounds and Reps as possible in 10 minutes:
– Bear Crawl 30 meters
– 3 Bar Muscle-Ups
– 15 Wall Ball Shots

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A.

Clean
– 7 sets of 3 reps
Rest as needed

B. Not Telling

Not Telling
Come!Scoring: Not Scored

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A. Alternating Sets: Front Squat, Strict Pull-Up

5 sets, for quality, of:
A1. 4 Front Squats
4 Front Squats
4 Front Squats
2 Front Squats
2 Front Squats
A2. 4 Strict Pull-Ups
4 Strict Pull-Ups
4 Strict Pull-Ups
2 Strict Pull-Ups
2 Strict Pull-Ups

B. 21-15-9 Squat Cleans and Ring Dips

21-15-9 Reps for Time:
– Squat Clean
– Ring Dip

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A. Alternating Sets: Romanian Deadlift, Rope Climb

5 sets, for quality, of:
A1. 4 Romanian Deadlifts
4 Romanian Deadlifts
4 Romanian Deadlifts
2 Romanian Deadlifts
2 Romanian Deadlifts
A2. 1-2 Rope Climbs

B. 5 Rounds For Time of Deadlifts, Farmers Walks, and Handstand Push-Ups

5 Rounds for Time:
– 12 Deadlifts
– Farmers Walk 90 meters
– 6 Handstand Push-Ups

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A. Power Snatch 5 x 6

Power Snatch
– 5 sets of 6 reps
Rest as needed

B.

As Many Rounds and Reps as possible in 12 minutes:
– 6 Hang Power Snatches
– 6 Barbell Overhead Static Lunges
– 30 Double-Unders

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