Author: WodUp

A. Context : Practice

Context : Practice
–Scoring: Not Scored

'MOSCOW' KB Warm – up :

2 rounds of :
6/6 Halos,
8 Goblet Squats,
10 Boot Strappers,
12/12 Single arm Presses,
4 Crab Bridges

B. Mobility :

Mobility :
HIP, QUAD and ANKLEScoring: Not Scored

C. Practice :

Practice :
Working on handstand progressions, handstands, or handstand walking.Scoring: Not Scored
Time Cap: 8 minutes

D. Alternating Sets: Squat Clean, Half Kneeling One Arm Press

6 sets of:
D1. 2-4 Squat Cleans @ 65-85%D2. 4-6 Half Kneeling One Arm Presses

E. 6 minute AMRAP of Dumbbell Hang Squat Cleans, Dumbbell Hang Power Cleans, and Box Jumps

As Many Rounds and Reps as possible in 6 minutes:
– 3 Dumbbell Hang Squat Cleans @ 45/20 lbs
– 3 Dumbbell Hang Power Cleans @ 45/20 lbs
– 12 Box Jumps 24/20 inches

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A. Context : Practice

Context : Practice
The goal of every workout isn’t to finish the fastest, it is to do the most advanced variation possible, with safety, and to finish in the middle of the scaling guideScoring: Not Scored

B. Mobility :

Mobility :
SHOULDERScoring: Not Scored

C. Practice :

Practice :
Working up to a challenging jerk out of the rack (80-90%), or perform 4 reps on the minute for 5 minutes at 50-60% (from the floor).Scoring: Not Scored
Time Cap: 8 minutes

D. 17 minute AMRAP of Shoulder to Overheads, Front Squats, Push-Ups, and Bodyweight Walking Lunges

As Many Rounds and Reps as possible in 17 minutes:
– 10 Shoulder to Overheads @ 135/65 lbs
– 20 Front Squats @ 135/65 lbs
– 30 Push-Ups
– Bodyweight Walking Lunge 40 feet

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A. Context : Competition

Context : Competition
Pacing for best score (versus hardest workout).Scoring: Not Scored

Dynamic Warm – up :

200m Medball Run/2 mins Jump Rope
Then 3 sets of :
10 Broad Jumps, 10 Push – ups,
10 Sit – ups,
10/10 Lunge Steps

B. Mobility :

Mobility :
HIPScoring: Not Scored

C. Practice :

Practice :
Hollow Rocks 30s on 30s off for 4 rounds.Scoring: Not Scored

D. Rounds for Reps of Box Jumps, Dumbbell Hang Power Snatches, Knees To Elbows, and Rowing

For 4 Rounds spend 1 minute on each movement, trying to accumulate as many reps as possible:
– Box Jump 24/12 inches
– Dumbbell Hang Power Snatch @ 45/20 lbs
– Knees To Elbow
– Row for 2 minutes
Rest 1 minute between each round

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A. Context : Practice

Context : Practice
Fast double unders are more efficient than slow
double undersScoring: Not Scored

Dynamic Warm – up :

3 rounds of :
8 Squat Jumps,
3 Inch Worms,
3 Crab Bridge,
8-12 Hollow Rocks

Barbell Warm – up :

3 sets of 5 with the empty bar :
Jefferson Curl,
Bent Over Row,
Hang Muscle Clean,
Shoulder Press,
Hang Squat Clean

B. Mobility :

Mobility :
SHOULDERScoring: Not Scored

C. Alternating Sets: Squat Clean, Half Kneeling One Arm Press

7 sets of:
C1. 1-3 Squat Cleans @ 65-85%C2. 3-5 Half Kneeling One Arm Presses

D. For Time: Rowing, Double-Unders, and Burpees

For Time:
– Row 500 meters
– 150 Double-Unders
– 50 Burpees

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A. Context : Competition

Context : Competition
Go for the most advanced version possible (staying within the scaling guide)Scoring: Not Scored

Dynamic Warm – up :

3 rounds of :
8 Ring – rows,
8 Push – ups,
8 Goblet Squats,
2 Crab Bridges,
2 Inch Worms

Barbell Warm – up :

3 sets of 5 with an empty bar :
Straight leg Deadlifts,
Hang Power Snatch,
Behind the neck Press,
Overhead Squat

B. Mobility :

Mobility :
ANKLEScoring: Not Scored

C. Practice :

Practice :
Working up to a challenging overhead squat for 3 reps, out of the rack (80-90%)
Scoring: Not Scored
Time Cap: 8 minutes

D. For Time: Rope Climbs, Rowing, Overhead Squats, and more

For Time:
– 3 Rope Climbs
– Row 600 meters
– 30 Overhead Squats @ 95/35 lbs
– Run 600 meters
– 8 Dumbbell One-Arm Overhead Walking Lunge Steps
– 16 Handstand Push-Ups
– 30 Box Jumps 24/12 inches
– 60 Kettlebell Swings @ 35/18 lbs
Time Cap: 25 minutes

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A. Context : Mental Toughness

Context : Mental Toughness
Get mentally prepped for a heavy deadlift!
Scoring: Not Scored

Dynamic Warm – up :

400m Jog/2 mins Jump Rope,
Then 3 rounds of :
8/8 Reverse Lunge Steps,
8/8 Push – ups,
8 Goblet Squats,
8 Sit – ups,
8 Good Mornings,
10 – 20m Farmer Carry

B. Mobility :

Mobility :
HIPScoring: Not Scored

C. Practice :

Practice :
working up to a max effort strict weighted pull up (or progression), if you have time, test your max reps strict (unloaded).Scoring: Not Scored
Time Cap: 8 minutes

D. Strict Pull-Up 1 Set

Strict Pull-Up

E. Deadlift 7 x 1

Within 20 minutes:
Deadlift
– 7 sets of 1 rep @ 100%
Rest as needed

F. 3 Rounds For Time of Deadlifts and Wall Ball Shots

3 Rounds for Time:
– 12 Deadlifts @ 185/85 lbs
– 24 Wall Ball Shots @ 20/10 lbs

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A. Context : Practice

Context : Practice
How to breathe when resting to maximize recovery (nasal breathing, slow and controlled)Scoring: Not Scored

Dynamic Warm – up :

3 sets of :
50 Single Unders/30 Double Unders,
10 Push – ups,
10 Sit – ups,
10 Ring – rows

B. Mobility :

Mobility :
SHOULDERScoring: Not Scored

C. Practice :

Practice :
working up to a challenging clean (power, split, or squat) plus two jerks (80-90%)
Scoring: Not Scored
Time Cap: 10 minutes

D. Rounds for Reps of Sled Pushes, Power Clean and Jerks, and Bar Facing Burpees

For 4 Rounds spend 1 minute on each movement, trying to accumulate as many reps as possible:
– Sled Push 20 feet @ 90/50 lbs
– Rest for 1 minute
– Power Clean and Jerk @ 135/55 lbs
– Rest for 1 minute
– Bar Facing Burpee
– Rest for 1 minute
Rest 1 minute between each round

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A. Context : Practice

Context : Practice
Going for a ‘max’ with great form, and going for an actual ‘max’ (Practice context means the former)
Scoring: Not Scored

Dynamic Warm -up :

2 sets of :
Suitcase/OH Carry,
10 Goblet Squats,
10 Push – ups,
10 Sit – ups
Then 5 inch worms and 3 Crab Bridges.

B. Mobility :

Mobility :
HIPScoring: Not Scored

C. Alternating Sets: Front Squat, Weighted Strict Ring Dip

5 sets of:
C1. 3 Front SquatsC2. 5 Weighted Strict Ring Dips

D. “Lucky Shamrock”

“Lucky Shamrock”
In 8 minutes:
500m Row
1 min Rest
Then with the remaining time :
12 Ring Push – ups
12 Goblet Squats (53/35/26)
24 Abmat Sit – upsScoring: Not Scored

TEAM VERSION (with a parnter) : In 9 minutes, 1000m row, no rest, 24 ring push ups,
24 goblet squats, 24 sit ups -for both partners at the same time

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A. Context : Practice

Context : Practice
Overhead carries and controlling your abs.Scoring: Not Scored

B. Mobility :

Mobility :
ANKLEScoring: Not Scored

C. Practice :

Practice :
working overhead barbell carries, 20-30 feet out and 20-30 feet back. Hang light kettlebells off the barbell with bands for an extra challenge.Scoring: Not Scored
Time Cap: 10 minutes

D. 20 minute AMRAP of Running, Overhead Plate Carries, Box Jumps, and Ring Dips

As Many Rounds and Reps as possible in 20 minutes:
– Run 400 meters
– Overhead Plate Carry 80 feet @ 45/15 lbs
– 15 Box Jumps 24/12 inches
– 7 Ring Dips

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A. Context : Competition

Context : Competition
Having a thorough warm up before a short metcon for performance.Scoring: Not Scored

Dynamic Warm – up :

200m Medball Run
Then 3 sets of :
10 Medball Squat Cleans,
8 Monkey Swings,
6 Wall Balls
4 Inch Worms

B. Mobility :

Mobility :
HIPScoring: Not Scored

C. Alternating Sets: Squat Clean, Half Kneeling One Arm Press

5 sets of:
C1. 3-5 Squat Cleans @ 60-80%C2. 5-7 Half Kneeling One Arm Presses

D. 3 Rounds For Time of Hang Power Cleans and Burpees

3 Rounds for Time:
– 15 Hang Power Cleans @ 135/55 lbs
– 15 Burpees

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