Author: WodUp

Strength+LongMetcon

Strength/Skill
&
Long Metcon

A. Alternating Sets: Hang Squat Clean, Double-Under

5 sets, starting a set every 2 minutes, of:
A1. 4 Hang Squat CleansA2. 10-40 Double-Unders

B. 4 Rounds For Time of Bent-Over Barbell Rows, Power Cleans, Front Squats, and Push Presses

4 Rounds for Time:
– 8 Bent-Over Barbell Rows @ 75/115 lbs
– 8 Power Cleans @ 75/115 lbs
– 8 Front Squats @ 75/115 lbs
– 8 Push Presses @ 75/115 lbs

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FBB+Metcon

Functional Body Building
&
Metcon

A. Alternating Sets: Deadlift, Weighted Ring Dip, Barbell Floor Wiper

6 sets, starting a set every 90 seconds, of:
A1. 4 Deadlifts (3011 tempo)
4 Deadlifts (3011 tempo)
4 Deadlifts (3011 tempo)
2 Deadlifts (3011 tempo)
2 Deadlifts (3011 tempo)
2 Deadlifts (3011 tempo)
A2. 4 Weighted Ring Dips (2111 tempo)Scaled to Feet on Box Ring Dips/Banded Dips if neededA3. 10 Barbell Floor Wipers

B. 2-4-6-8-10-12-14 Wall Ball Shots and Pull-Ups

2-4-6-8-10-12-14 Reps for Time:
– Wall Ball Shots
– Pull-Up
Time Cap: 10 minutes

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Strength+Barbell Metcon

Strength&Skill
&
Barbell Metcon

A. Hang Power Snatch 5 x 6-8

Every 90 seconds, for 7:30 (5 sets):
6-8 Hang Power Snatches

B. Hang Power Clean 5 x 6-8

Every 90 seconds, for 7:30 (5 sets):
6-8 Hang Power Cleans

C. Thrusters/Burpees/Hop

Thrusters/Burpees/Hop
12 Min AMRAP

15 DB/Barbell Thrusters
10 Burpees
30m Single Leg HopScoring: Not Scored

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FBB+Metcon

Functional Body Building
&
Metcon

A. Alternating Sets: Romanian Deadlift, Weighted Ring Dip, Beat Swing on Bar

6 sets, starting a set every 90 seconds, of:
A1. 6 Romanian Deadlifts (3011 tempo)
6 Romanian Deadlifts (3011 tempo)
6 Romanian Deadlifts (3011 tempo)
4 Romanian Deadlifts (3011 tempo)
4 Romanian Deadlifts (3011 tempo)
4 Romanian Deadlifts (3011 tempo)
A2. 6 Weighted Ring Dips (2111 tempo)
6 Weighted Ring Dips (2111 tempo)
6 Weighted Ring Dips (2111 tempo)
4 Weighted Ring Dips (2111 tempo)
4 Weighted Ring Dips (2111 tempo)
4 Weighted Ring Dips (2111 tempo)
Scaled to Feet on Box Ring Dips/Banded Dips if neededA3. 10 Beat Swing on Bars

B. 5 Rounds For Time of Deadlifts, Toes to Bars, and Box Jumps

5 Rounds for Time:
– 6 Deadlifts
– 8 Toes to Bars
– 10 Box Jumps

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Intervals/Endurance

Intervals/Endurance

Learn to find and keep medium to high sustainable pace.

A. Row for 3 minutes

For Distance:
– Row for 3 minutes

Or Bike for 3 minsRest 3 mins

B. 3 minute AMRAP of Double-Unders, Kettlebell Swings, and Burpees

As Many Rounds and Reps as possible in 3 minutes:
– 20 Double-Unders
– 10 Kettlebell Swings
– 5 Burpees
Rest 3 mins

C. Row for 3 minutes

For Distance:
– Row for 3 minutes

Or Bike for 3 minsRest 3 mins

D. 3 minute AMRAP of Double-Unders, Kettlebell Swings, and Burpees

As Many Rounds and Reps as possible in 3 minutes:
– 20 Double-Unders
– 10 Kettlebell Swings
– 5 Burpees
Rest 3 mins

E. Row for 3 minutes

For Distance:
– Row for 3 minutes

Or Bike for 3 minsRest 3 mins

F. 3 minute AMRAP of Double-Unders, Kettlebell Swings, and Burpees

As Many Rounds and Reps as possible in 3 minutes:
– 20 Double-Unders
– 10 Kettlebell Swings
– 5 Burpees
Rest 3 mins

G. Row for 3 minutes

For Distance:
– Row for 3 minutes

Or Bike for 3 minsRest 3 mins

H. 3 minute AMRAP of Double-Unders, Kettlebell Swings, and Burpees

As Many Rounds and Reps as possible in 3 minutes:
– 20 Double-Unders
– 10 Kettlebell Swings
– 5 Burpees
Rest 3 mins

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Strength+LongMetcon

Strength/Skill
&
Long Metcon

A. Alternating Sets: Shoulder Press, Double-Under

6 sets, starting a set every 90 seconds, of:
A1. 4 Shoulder PressesA2. 10-40 Double-Unders

B. For Time: Push Presses, Goblet Squats, Russian Kettlebell Swings, and more

For Time:
– 10 Push Presses @ 95/75 lbs
– 20 Goblet Squats @ 24/16 kg
– 30 Russian Kettlebell Swings @ 24/16 kg
– 40 Alternating One-Arm Dumbbell Snatches @ 45/30 lbs
– 50 Push-Ups
– 40 Alternating One-Arm Dumbbell Snatches @ 45/30 lbs
– 30 Russian Kettlebell Swings @ 24/16 kg
– 20 Goblet Squats @ 24/16 kg
– 10 Push Presses @ 95/75 lbs

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FBB+Metcon

Functional Body Building
&
Metcon

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

6 sets, starting a set every 90 seconds, of:
A1. 6 Back Squats (3011 tempo)
6 Back Squats (3011 tempo)
6 Back Squats (3011 tempo)
4 Back Squats (3011 tempo)
4 Back Squats (3011 tempo)
4 Back Squats (3011 tempo)
A2. 6 Dumbbell One-Arm Bent-Over Rows (2111 tempo)
6 Dumbbell One-Arm Bent-Over Rows (2111 tempo)
6 Dumbbell One-Arm Bent-Over Rows (2111 tempo)
4 Dumbbell One-Arm Bent-Over Rows (2111 tempo)
4 Dumbbell One-Arm Bent-Over Rows (2111 tempo)
4 Dumbbell One-Arm Bent-Over Rows (2111 tempo)
Scaled to Feet on Box Ring Dips/Banded Dips if neededA3. L-Sit for 30-45 seconds

B. Lunge/SitUp/Pull Up/Plank

Lunge/SitUp/Pull Up/Plank
3 Rounds
30m Suitcase KB/DB Walking Lunge
20 V-Up/Sit Up
10 Strict (Weigted) Pull Up
10/10 Plank Twist Over KBScoring: Not Scored

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Strength+Barbell Metcon

Strength&Skill
&
Barbell Metcon

A. Clean 5-5-3-3-1-1

Every 2 minutes, for 12 minutes (6 sets):
Cleans
– Set 1 – 5 reps
– Set 2 – 5 reps
– Set 3 – 3 reps
– Set 4 – 3 reps
– Set 5 – 1 rep
– Set 6 – 1 rep

B. Overhead Squat 5-5-5-3-3-3

Every 2 minutes, for 12 minutes (6 sets):
Overhead Squats
– Set 1 – 5 reps
– Set 2 – 5 reps
– Set 3 – 5 reps
– Set 4 – 3 reps
– Set 5 – 3 reps
– Set 6 – 3 reps

C. 5 Rounds For Time of Power Snatches, Overhead Squats, and Running

5 Rounds for Time:
– 5 Power Snatches
– 10 Overhead Squats
– Run 200 meters

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FBB+Metcon

Functional Body Building
&
Metcon

A. Alternating Sets: Front Squat, Dumbbell One-Arm Bent-Over Row, Evil Wheel

6 sets, starting a set every 90 seconds, of:
A1. 8 Front Squats (3011 tempo)
8 Front Squats (3011 tempo)
8 Front Squats (3011 tempo)
6 Front Squats (3011 tempo)
6 Front Squats (3011 tempo)
6 Front Squats (3011 tempo)
A2. 8 Dumbbell One-Arm Bent-Over Rows (2111 tempo)
8 Dumbbell One-Arm Bent-Over Rows (2111 tempo)
8 Dumbbell One-Arm Bent-Over Rows (2111 tempo)
6 Dumbbell One-Arm Bent-Over Rows (2111 tempo)
6 Dumbbell One-Arm Bent-Over Rows (2111 tempo)
6 Dumbbell One-Arm Bent-Over Rows (2111 tempo)
Scaled to Feet on Box Ring Dips/Banded Dips if neededA3. 8 Evil Wheels

B. Rounds for Reps of Wall Ball Shots and Pull-Ups

For 8 Rounds spend 30 seconds on each movement, trying to accumulate as many reps as possible:
– Wall Ball Shots
– Pull-Up
Rest 1 minute between each round

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Intervals/Endurance

Intervals/Endurance

Learn to find and keep medium to high sustainable pace.

A. Row for 3 minutes

For Distance:
– Row for 3 minutes

Or Bike for 3 minsRest 3 mins

B. 3 minute AMRAP of Power Cleans, Push-Ups, and Air Squats

As Many Rounds and Reps as possible in 3 minutes:
– 3 Power Cleans
– 6 Push-Ups
– 9 Air Squats
Rest 3 mins

C. Row for 3 minutes

For Distance:
– Row for 3 minutes

Or Bike for 3 minsRest 3 mins

D. 3 minute AMRAP of Power Cleans, Push-Ups, and Air Squats

As Many Rounds and Reps as possible in 3 minutes:
– 3 Power Cleans
– 6 Push-Ups
– 9 Air Squats
Rest 3 mins

E. Row for 3 minutes

For Distance:
– Row for 3 minutes

Or Bike for 3 minsRest 3 mins

F. 3 minute AMRAP of Power Cleans, Push-Ups, and Air Squats

As Many Rounds and Reps as possible in 3 minutes:
– 3 Power Cleans
– 6 Push-Ups
– 9 Air Squats
Rest 3 mins

G. Row for 3 minutes

For Distance:
– Row for 3 minutes

Or Bike for 3 minsRest 3 mins

H. 3 minute AMRAP of Power Cleans, Push-Ups, and Air Squats

As Many Rounds and Reps as possible in 3 minutes:
– 3 Power Cleans
– 6 Push-Ups
– 9 Air Squats
Rest 3 mins

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