Author: WodUp

A. Context :

Context :
Partner Together!Scoring: Not Scored

Warm – up :

3*5 Wall Squats @ 3201, Then…

2 rounds of :
5 Inch Worms,
10 Partner Push – ups,
10 Glute Bridges,
10 AKBS,
5 Burpee Box Jumps,
10 Wall Balls

B. Deadlift 6 x 3

Within 15 minutes:
Deadlift
– 6 sets of 3 reps
Rest as needed

C. 25 minute AMRAP of Burpee Box Jumps, Kettlebell Swings, Wall Ball Shots, and Running

In teams of 2:

As Many Rounds and Reps as possible in 25 minutes:
– 10 Burpee Box Jumps 24/18 inches
– 20 Kettlebell Swings @ 53/8 kg
– 30 Wall Ball Shots @ 20/6 lbs
– Run 200 meters

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A. Context :

Context :
– CP
– Aerobic Power IntervalsScoring: Not Scored

Warm – up :

2 rounds of :
10 Goblet Squats,
10 Ring – rows,
10 Front Lunge – steps,
10 Scap Pull – ups

B. Alternating Sets: Front Squat, Weighted Pull-Up

5 sets of:
B1. 5-10 Front SquatsCPB2. 5-10 Weighted Pull-UpsCP

C. Aerobic Power Intervals :

Aerobic Power Intervals :
2 rounds of : 6 mins AMRAP
9 Power Cleans (35/55/65/75/95),
12 Cal Row,
15 Deadlifts (Same),
30 Double – unders,
2 mins RestScoring: Reps (higher is better)

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A. Context :

Context :
– Skill Work / Practice
– Short StaminaScoring: Not Scored

Warm – up :

Shoulder/Chest/Scap/Lat SMR/PVC Pipe, Then…

200m Jog,
12 RKBS,
5 Inch Worms,
12 Scap Pull – ups,
12 Push – ups,
12 Behind the Neck Presses w/PVC Pipe

B. Skill Work / Practice : Snatch Progressions

Skill Work / Practice : Snatch Progressions
Work on techniqueScoring: Not Scored
Time Cap: 15 minutes

C. Snatch 6 x 3

Within 15 minutes:
Snatch
– 6 sets of 3 reps
Rest as needed

D. For Time: Front Squats, Push Presses, Back Squats, and more

For Time:
– 50 Front Squats @ 95/35 lbs
– 50 Push Presses @ 95/35 lbs
– 50 Back Squats @ 95/35 lbs
– 50 Hand Release Push-Ups
– 50 Front Rack Barbell Step-Ups @ 95/35 lbs
Time Cap: 20 minutes

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A. Context :

Context :
– Aerobic Power
– Core StaminaScoring: Not Scored

Warm – up :

200m Jog, Then…

10/10 Leg Swings (Forward & Backward),
10/10 Leg Swings (Side – to – side),
15 Air Squats (Smooth),
10 Broad Jumps,
15 RKBS,
10 Scap Pull – ups,
10 Ring – rows

B. Clean and Jerk 6 x 2

Within 15 minutes:
Clean and Jerk
– 6 sets of 2 reps
Rest as needed

C. Helen

3 Rounds for Time:
– Run 400 meters
– 21 Kettlebell Swings @ 1.5/1 pood
– 12 Pull-Ups

Aerobic Power

D. Core Stamina :

Core Stamina :
2 rounds of : 30s On/Off
Star – fish Hold (L),
Star – fish Hold (R),
Plank,
Leg RaiseScoring: Not Scored

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A. Context :

Context :
– Push & LB Endurance
– Intervals (Stam./AP)Scoring: Not Scored

Warm – up :

Pec/Shoulder Mobility, Then…

3 rounds of :
10/10 Arm Circles,
15 Scap Push – ups,
10 KB Deadlifts,
12 RKBS,
10/10 KB Presses

B. Alternating Sets: Shoulder Press, Russian Kettlebell Swing

10 sets, starting a set every 60 seconds, of:
B1. 5-10 Shoulder PressesPush & LB EnduranceB2. 10-20 Russian Kettlebell SwingsPush & LB Endurance

C. Rounds for Reps of Hang Power Cleans, Bar Facing Burpees, Front Squats, and Toes to Bars

For 3 Rounds spend 1 minute on each movement, trying to accumulate as many reps as possible:
– Hang Power Clean @ 95/22 lbs
– Rest for 30 seconds
– Bar Facing Burpee
– Rest for 30 seconds
– Front Squat @ 95/22 lbs
– Rest for 30 seconds
– Toes to Bar
– Rest for 30 seconds

Intervals (Stam./AP)

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A. Context :

Context :
Coach's Special!Scoring: Not Scored

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A. Context :

Context :
Partner Together!Scoring: Not Scored

Warm – up :

5 Overhead Squats w/PVC Pipe @ 1212, Then…

3*30s Calf Raises,
10/10 Leg Swings (Forward/Backward),
10/10 Leg Swings (Side – to – side),
10/10 Lunge – steps w/Torso Twist,
10 Scap Pull – ups,
5 Inch worms

B. Deadlift 6-5-4-3-2-1

Within 15 minutes:
Deadlift
– Set 1 – 6 reps
– Set 2 – 5 reps
– Set 3 – 4 reps
– Set 4 – 3 reps
– Set 5 – 2 reps
– Set 6 – 1 rep
Rest as needed

C. 4 Rounds For Time of Double-Unders, Push-Ups, Wall Ball Shots, and more

4 Rounds for Time:
– 50 Double-Unders
– 40 Push-Ups
– 30 Wall Ball Shots @ 20/10 lbs
– 20 Pull-Ups
– Run 400 meters
Time Cap: 30 minutes

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A. Context :

Context :
– CP
– Aerobic Power IntervalsScoring: Not Scored

Warm – up :

Hips SMR, Then…

200m Run,
10/10 Forward Lunge – steps,
10 Scap Pull – ups,
12 Air Squats @ 3010,
12 Ring – rows,
10 Front Squats w/Empty Barbell

B. Alternating Sets: Front Squat, Weighted Pull-Up

5 sets of:
B1. 5-10 Front SquatsCPB2. 5-10 Weighted Pull-UpsCP

C. Aerobic Power Intervals :

Aerobic Power Intervals :
2 rounds of : 7 mins AMRAP
10 Hang Power Cleans (35/55/65/75/95),
12 Front Squats (Same),
200m Run,
2 mins RestScoring: Reps (higher is better)

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A. Context :

Context :
– Skill Work / Practice
– Short StaminaScoring: Not Scored

Warm – up :

Shoulder/Chest/Scap/Lat SMR/PVC Pipe, Then…

200m Jog,
1 min Hold Squat,
10 Ring – rows,
15 Air Squats,
10 Push – ups

B. Skill Work / Practice : Handstand Practice

Skill Work / Practice : Handstand Practice
Step by stepsScoring: Not Scored
Time Cap: 15 minutes

C. Squat Snatch 6 x 3

Within 15 minutes:
Squat Snatch
– 6 sets of 3 reps
Rest as needed

D. 21-18-15-12-9-6-3 Deadlifts, Ring Push-Ups, and Pull-Ups

21-18-15-12-9-6-3 Reps for Time:
– Deadlift @ 135/45 lbs
– Ring Push-Up
– Pull-Up

Short Stamina

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A. Context :

Context :
– Aerobic Power
– Core StaminaScoring: Not Scored

Warm – up :

200m Jog, Then…

15 Air Squats @ 2010,
10/10 KB Presses,
10/10 Forward Lunge – steps,
10 Barbell Presses,
10 Thrusters

B. Hang Power Clean 6 x 3

Within 15 minutes:
Hang Power Clean
– 6 sets of 3 reps
Rest as needed

C. Aerobic Power :

Aerobic Power :
15 mins AMRAP :
12 Jumping Pull – ups,
9 Box Jumps (18/20/24),
12 Power Snatches (Muscle Snatches/35/55/75),
200m RunScoring: Rounds and Reps (higher is better)
Time Cap: 15 minutes

D. METCON :

METCON :
2/3 Rope Climbs, Then…

15 mins AMRAP :
6/6 Heavy DB Snatches,
8 Toes – to – bar,
10 Ring – rows,
Heavy Farmer WalkScoring: Rounds and Reps (higher is better)

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