Author: WodUp

A. Context : Practice

Context : Practice
Why deficit deadlifts are good for deadlifts (Changing range of motion and not just load).Scoring: Not Scored

B. Bodyweight Warm – up :

Bodyweight Warm – up :
3 Rounds of :
5 Air Squats,
2 Crab Bridges,
2 Inch Worms,
5 Push – upsScoring: Not Scored

C. Barbell Warm – up :

Barbell Warm – up :
Then 5,4,3,2,1 of :
Straight Leg Deadlift,
Hang Power Clean,
Shoulder Press,
ThrusterScoring: Not Scored

D. Mobility :

Mobility :
HIPScoring: Not Scored

E. Alternating Sets: Barbell Deficit Deadlift, Weighted Strict Chest-to-Bar Pull-Up

7 sets of:
E1. 1-3 Barbell Deficit Deadlifts @ 45-65%E2. 3-5 Weighted Strict Chest-to-Bar Pull-Ups

F. 5 Rounds For Time of Box Jumps, Dumbbell Hang Power Cleans, and Dumbbell Thrusters

5 Rounds for Time:
– 6 Box Jumps 30/20 inches
– 8 Dumbbell Hang Power Cleans @ 45/20 lbs
– 10 Dumbbell Thrusters @ 45/20 lbs
Rest 30 seconds between each round

G. Cash – out :

Cash – out :
5 mins of :
200m Run,
15 KB Swings
OR
3 Sets of :
15 Banded Tricep Push – downs,
12 Banded Hamstring Curls
Scoring: Not Scored

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A. Context : Competition

Context : Competition
‘Light’ metcon Snatches vs 'Heavy' Snatches (Different set up)Scoring: Not Scored

B. Bodyweight Warm – up :

Bodyweight Warm – up :
10 Toy Soldiers,
10 Squat Jumps,
10 Monkey SwingsScoring: Not Scored

C. Barbell Warm – up :

Barbell Warm – up :
Then 3 Sets of 5 :
Snatch Grip Deadlifts,
Hang Muscle Snatch,
Overhead Squats,
Snatch Grip Press behind the neckScoring: Not Scored

D. Mobility :

Mobility :
SHOULDERScoring: Not Scored

E. Practice :

Practice :
Spend 10 minutes working up to a challenging Squat Snatch (80-90%)
Scoring: Not Scored

F. 21-15-9 Squat Snatches and Chest-to-Bar Pull-Ups

21-15-9 Reps for Time:
– Squat Snatch @ 95/35 lbs
– Chest-to-Bar Pull-Up

G. Cash – out :

Cash – out :
4 mins of :
10 Burpees
15 Box Jumps
OR
3 Sets of :
10 Weighted Ring – dips,
15 Loaded Glute BridgesScoring: Not Scored

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A. Context : Practice

Context : Practice
Using your abs during (even during Wall Ball and KB swings).Scoring: Not Scored

B. 'St. Petersburg' KB Warm – up :

'St. Petersburg' KB Warm – up :
100' Suitcase Carry,
100' OH Carry,
2L/2R Turkish Get up,
12 Russian KB Swings,
4/4 Front Rack/Overhead Squat,
30s Floor Scap Stretch,
30s Psoas so good stretchScoring: Not Scored

C. Mobility :

Mobility :
SHOULDERScoring: Not Scored

D. Practice :

Practice :
Spend 6 minutes working up to a challenging (80-90%) Shoulder Press.Scoring: Not Scored

E. Alternating Sets: Push Press, Dumbbell Single Leg Romanian Deadlift

7 sets of:
E1. 1-3 Push Presses @ 80-100%E2. 3-5 Dumbbell Single Leg Romanian Deadlifts

F. 25-20-15-10-5 Russian Kettlebell Swings and Wall Ball Shots

25-20-15-10-5 Reps for Time:
– Russian Kettlebell Swing @ 70/35 lbs
– Wall Ball Shots @ 20/10 lbs

G. Cash – out :

Cash – out :
4 mins of :
40 Double Unders,
30cal Row
OR
3 Sets of :
15 DB Curls,
15 Good MorningsScoring: Not Scored

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A. Context : Practice

Context : Practice
Break up sets before you miss a rep.Scoring: Not Scored

B. Dynamic Warm – up :

Dynamic Warm – up :
2 mins Row/Jump Rope
Then 3 Rounds of :
10 Jones Squats,
10 Push – ups,
3 Inch Worms,
20 – 40' Overhead DB/KB CarryScoring: Not Scored

C. Mobility :

Mobility :
HIPScoring: Not Scored

D. Alternating Sets: Back Squat, Weighted Ring Dip

5 sets of:
D1. 3 Back SquatsD2. 3 Weighted Ring Dips

E. 10 minute AMRAP of Jerks, Supinated Ring Rows, and Single Arm Dumbbell Overhead Squats

In teams of 2:

As Many Rounds and Reps as possible in 10 minutes:
– 12 Jerks @ 135/45 lbs
– 16 Supinated Ring Rows
– 20 Single Arm Dumbbell Overhead Squats @ 45/15 lbs

F. Cash – out :

Cash – out :
4 mins of :
30cal Row,
60s Plank
OR
3 Sets of :
10 Wide grip Pull – ups,
12 Loaded Step – upsScoring: Not Scored

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A. Context : Practice

Context : Practice
Having a plan with your teammates.Scoring: Not Scored

B. Warm – up :

Warm – up :
Coach's choice!Scoring: Not Scored

C. Mobility :

Mobility :
ANKLEScoring: Not Scored

D. 'Indians and Cowboys'

In teams of 3:

'Indians and Cowboys'
With a partner, Split the work up any way you desire, one person working at a time
(Except on Double Unders/Bear Crawl)
10 Shoulder Press (135/85/55)
120 Double Unders (Total for team, Everyone working at the same time)
20 Power Snatches (Same)
120 Double Unders (Same)
30 Front Squats (Same)
120 Double Unders (Same)
40' Bear Crawl (Everyone)

Individual Version : AMRAP in 18 mins
4 Shoulder Press,
40 Double Unders,
8 Power Snatches,
40 Double Unders,
12 Front Squats,
40 Double Unders,
1 min RestScoring: Rounds and Reps (higher is better)
Time Cap: 25 minutes

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A. Context : Competition

Context : Competition
Pacing for a good score.Scoring: Not Scored

B. Bodyweight Warm – up :

Bodyweight Warm – up :
3 Sets of :
8 Ring Rows,
8 Squat Jumps,
8 Hanging Knee Raises/Knees – to – elbow,
8 Lunge Steps,
1 Crab BridgeScoring: Not Scored

C. Mobility :

Mobility :
HIPScoring: Not Scored

D. Practice :

Practice :
Spend 10 minutes working up to a challenging Clean and Jerk (80-90%) or perform 4 reps on the minute for 5 mins.Scoring: Not Scored

E. 'U Can't Touch This'

'U Can't Touch This'
For time
400m Med Ball Run (20/14/10)/500m Row/1,000m Airdyne
Then 5 Rounds
6 Hang Power Cleans (135/85/55)
40' Suitcase Dumbbell Walking Lunge -One Hand- (45/30/15)/6/6 Reverse Lunges
12 toes – to – bars
Then 400m Med Ball Run again (same)/500m Row/1,000m AirdyneScoring: Time (lower is better)

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A. Context : Mental Toughness

Context : Mental Toughness
Holding yourself accountable to make every rep perfect.
Scoring: Not Scored

B. Bodyweight Warm – up :

Bodyweight Warm – up :
10 Toy Soldiers,
10 Squat Jumps,
10 Monkey SwingsScoring: Not Scored

C. Barbell Warm – up :

Barbell Warm – up :
Then 3 Sets of 5 :
Straight Leg Deadlifts,
Hang Muscle Clean,
Front Squats,
Shoulder PressScoring: Not Scored

D. Mobility :

Mobility :
SHOULDERScoring: Not Scored

E. Practice :

Practice :
Spend 5 minutes working on Jump Rope and Double Under skillsScoring: Not Scored

F. Alternating Sets: Push Press, Dumbbell Single Leg Romanian Deadlift

5 sets of:
F1. 3-5 Push Presses @ 75-95%F2. 5-7 Dumbbell Single Leg Romanian Deadlifts

G. Cindy

As Many Rounds and Reps as possible in 10 minutes:
– 5 Jumping Pull-Ups
– 10 Push-Ups
– 15 Air Squats

'Half Cindy' – 10 mins.

H. Cash – out :

Cash – out :
4 Rounds of :
15 KB Swings,
200m Run
OR
3 Sets of :
12 Single Arm DB Presses
15 Loaded Hip Extensions
Scoring: Not Scored

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A. Context : Practice

Context : Practice
Picking the right scaling/progressions in the workouts.
Scoring: Not Scored

B. Bodyweight Warm – up :

Bodyweight Warm – up :
2 Sets of :
10 Ring Row,
10 Push – ups,
10 Lunge Steps,
30s PlankScoring: Not Scored

C. KB Warm – up :

KB Warm – up :
Then 2 sets of :
10 KB Swings,
10 Goblet SquatsScoring: Not Scored

D. Mobility :

Mobility :
SHOULDERScoring: Not Scored

E. Practice :

Practice :
Spend 10 minutes working up to a challenging (80-90%) Squat Snatch or Power Snatch plus Overhead Squat
Or
Perform 5 reps on the minute for 5 mins at 50-60%Scoring: Not Scored

F. 'Skylarking'

'Skylarking'
4 Rounds for time
4/6 Ring Muscle – ups
OR
12 Toes – to – bars/Jumping Chest – to – bars and 12 Ring –
dips
12 Power Snatches (95/65/35 KB Swing)
15 Abmat Sit – ups
12 Bar Facing Burpees
1 min Rest
Scoring: Time (lower is better)

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A. Context : Competition

Context : Competition
What is the difference between competition form and practice form (in the daily gym workouts)?Scoring: Not Scored

B. Bodyweight Warm – up :

Bodyweight Warm – up :
3 Sets of :
2 Crab Bridges,
3 Inch Worms,
30 sec PlankScoring: Not Scored

C. Barbell Warm – up :

Barbell Warm – up :
Then 5,4,3,2,1 with an Empty Bar :
Straight Leg Deadlift,
Hang Muscle Clean,
Front Squat,
Shoulder Press,
Good MorningScoring: Not Scored

D. Mobility :

Mobility :
HIPScoring: Not Scored

E. Alternating Sets: Front Squat, Single Arm Dumbbell Push Press

7 sets of:
E1. 2 Front SquatsE2. 2 Single Arm Dumbbell Push Presses

F. 21-15-9 Power Cleans and Barbell Thrusters

21-15-9 Reps for Time:
– Power Clean @ 115/20 lbs
– Barbell Thruster @ 115/20 lbs

G. Cash – out :

Cash – out :
4 mins of Airdyne/Row
OR
3 Sets of :
12 Neutral Grip Chin – ups,
12 'Jones Squats'Scoring: Not Scored

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A. Context : Practice

Context : Practice
Why working on skills outside workouts is so important for progress.Scoring: Not Scored

B. Bodyweight Warm – up :

Bodyweight Warm – up :
200m Jog, Throwing PVC or Med Ball to a partner or 1/4 mile Airdyne Bike.Scoring: Not Scored

C. Barbell Warm – up :

Barbell Warm – up :
Then 5,4,3,2,1 with an Empty Bar :
Straight Leg Deadlift,
Barbell Row,
Hang Muscle Clean,
Shoulder Press,
Front SquatScoring: Not Scored

D. Mobility :

Mobility :
SHOULDERScoring: Not Scored

E. Practice :

Practice :
Spend 8 minutes working on Ring Dip and Muscle – up progressions.Scoring: Not Scored

F. Alternating Sets: Push Press, Dumbbell Single Leg Romanian Deadlift

6 sets of:
F1. 2-4 Push Presses @ 75-95%F2. 4-6 Dumbbell Single Leg Romanian Deadlifts

G. 'Yardarm'

'Yardarm'
For time
500m Row (Log as Benchmark)
1 min Rest
Then 4 Rounds for time
12 Dumbbell Power Snatches (45/30/20)
16 Box Step – ups (24/20/12)Scoring: Time (lower is better)

H. Cash – out :

Cash – out :
4 mins of :
15 Wall Balls,
30 Double Unders
OR
3 Sets of :
12 DB Bent Over Rows,
12 Strict Toes – to – barsScoring: Not Scored

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