Author: WodUp

Double Arm/Double Leg

Terrific Tuesday!

A. Front Squat 5 x 6

Front Squat
– 5 sets of 6 reps
Rest as needed

B. Shoulder Press 5 x 6

Shoulder Press
– 5 sets of 6 reps
Rest as needed

C. 10 minute AMRAP of 3 Power Cleans + 3 Front Squats + 3 Push Jerks and Double-Unders

As Many Rounds and Reps as possible in 10 minutes:
– 3 Power Cleans + 3 Front Squats + 3 Push Jerks
– 30 Double-Unders

D. 12 minute EMOM of 3 Power Cleans + 3 Front Squats + 3 Push Jerks

Every 2 minute for 12 minutes (6 rounds):
– 3-4x 3 Power Cleans + 3 Front Squats + 3 Push Jerks

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Double Arm/Single Leg

Majestic Monday!

A. Barbell Bench Press 6-6-6-4-4

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

B. Prowler Push 5 Sets

Prowler Push
– 5 sets of
Rest as needed

C. 10 minute AMRAP of Running, Pull-Ups, and Kettlebell Swings

As Many Rounds and Reps as possible in 10 minutes:
– Run 200 meters
– 10 Pull-Ups
– 20 Kettlebell Swings

D. 10 minute EMOM of Pull-Ups and Kettlebell Swings

Every 2 minute for 10 minutes (5 rounds):
– 5-10 Pull-Ups
– 20-30 Kettlebell Swings

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Sweet Sunday

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A. Explosive Power

Explosive Power
Coach's SpecialScoring: Not Scored

B. Clean 7 x 3

Clean
– 7 sets of 3 reps
Rest as needed

C.

Not Telling
Come!Scoring: Not Scored

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A.

Explosive Power
Coach's SpecialScoring: Not Scored

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5 minutes interval of sustainable pace with 5 minutes of Rest/Skill Practice.

Aim for Repeatability.

A. Row for 5 minutes

For Distance:
– Row for 5 minutes

Or Bike for 5 minsRest/Practice HS Hold for 5 mins before Starting B.

B. Rounds for Reps of Wall Ball Shots, Hang Power Cleans, Box Jumps, and more

For 1 Round spend 1 minute on each movement, trying to accumulate as many reps as possible:
– Wall Ball Shots
– Hang Power Clean
– Box Jump
– Push Press
– Burpee

C. Row for 5 minutes

For Distance:
– Row for 5 minutes
Rest/Practice HS Hold for 5 mins before Starting D.

D. Rounds for Reps of Wall Ball Shots, Hang Power Cleans, Box Jumps, and more

For 1 Round spend 1 minute on each movement, trying to accumulate as many reps as possible:
– Wall Ball Shots
– Hang Power Clean
– Box Jump
– Push Press
– Burpee

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Double Arm/Double Leg

Terriffic Thursday

A. Alternating Sets: Deadlift, Ring Dip

5 sets, for quality, of:
A1. 6 DeadliftsA2. 6 Ring Dips

B.

As Many Rounds and Reps as possible in 12 minutes:
– 10 Front Squats
– 14 Push-Ups
– 16 Ball Slams

C. 13:30 EMOM of Pause Back Squats, Push-Ups, and Ball Slams

Every 90 seconds for 13:30 (3 rounds):
Minutes 0:00 – 1:30
– 8-12 Pause Back Squats
Minutes 1:30 – 3:00
– 12-16 Push-Ups
Minutes 3:00 – 4:30
– 14-18 Ball Slams

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Single Arm/Double Leg

Wicked Wednesday!

A. Alternating Sets: Dumbbell One-Arm Bent-Over Row, Box Jump, Seated Leg Wiper

4 sets, for quality, of:
A1. 6 Dumbbell One-Arm Bent-Over RowsA2. 6 Box JumpsA3. 8-12 Seated Leg Wipers

B. 13:30 EMOM of Ring Rows, Alternating One Arm Dumbbell Shoulder Presses, and Front Planks

Every 90 seconds for 13:30 (3 rounds):
Minutes 0:00 – 1:30
– 12 Ring Rows
Minutes 1:30 – 3:00
– 10 Alternating One Arm Dumbbell Shoulder Presses
Minutes 3:00 – 4:30
– Front Plank for 1 minute

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Double Arm/Double Leg

Terrific Tuesday!

A. Back Squat 5 x 6

Back Squat
– 5 sets of 6 reps
Rest as needed

B. Strict Pull-Up 5 x 6

Strict Pull-Up
– 5 sets of 6 reps
Rest as needed

C.

As Many Rounds and Reps as possible in 10 minutes:
– 12 Dumbbell Cleans
– 10 Dumbbell Thrusters
– 8 Push-Ups

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Double Arm/Single Leg

Majestic Monday!

A. Alternating Sets: Barbell Bench Press, Pistol

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

B.

5 Rounds for Time:
– 10 Push Presses
– 10 Alternating Front-Racked Barbell Lunge Steps
– Arch Hold for 30 seconds

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