Author: WodUp

A. Context : Practice

Context : Practice
Active recovery (The overhead carries), and when can we use ‘active recovery’ in our daily lives.Scoring: Not Scored

B. Bodyweight Warm Up :

Bodyweight Warm Up :
400m Run/2 mins Jump Rope, Then 3 rounds of :
8 Scap Pull-ups,
8 Side Lunges,
3 Inch Worms,
8 Push-upsScoring: Not Scored

C. Mobility :

Mobility :
SHOULDERScoring: Not Scored

D. Practice :

Practice :
Working OH 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

E. 15 minute AMRAP of Overhead Plate Carries, Front Squats, Kipping Handstand Push-Ups, and more

As Many Rounds and Reps as possible in 15 minutes:
– Overhead Plate Carry 80 feet @ 45/15 lbs
– 12 Front Squats @ 45/15 lbs
– 8/12 Kipping Handstand Push-Ups
– Bodyweight Walking Lunge 40 feet
– 12 Burpees

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A. Context : Competition

Context : Competition
Mental preparation for a heavy set of back squats.Scoring: Not Scored

B. Bodyweight Warm Up :

Bodyweight Warm Up :
3 Rounds of :
8 Squat Jumps,
2 Inch Worms,
2 Crab Bridge,
8-12 Hollow RocksScoring: Not Scored

C. Barbell Warm Up :

Barbell Warm Up :
3 Sets of 5 with the Empty bar :
Jefferson Curl (Rounded back Deadlift),
Bent Over Row,
Hang Muscle Clean,
Shoulder Press,
Back Squat
Scoring: Not Scored

D. Mobility :

Mobility :
HIPScoring: Not Scored

E. Alternating Sets: Back Squat, Dual Dumbbell Bent-Over Row

1 set, starting a set every 2:30, of:
E1. 5 Back SquatsE2. 5 Dual Dumbbell Bent-Over Rows

F. “Tesla and Edison“

“Tesla and Edison“
Partner Workout
With a partner, Split the work up any way you desire, One person working at a time
(except on the last movement).
In 11 minutes – Partner workout, One ball per team
1000m Row by in (Split up as desired between partners)
Then max rounds in the remaining time :
20 Partner Wall balls (20/14/10) – Partner Squats, Throws ball to target, Partner catches, Squats and returns = 2 reps
200m Run with Medball (One ball shared between partners) OR 20' out 20' back
Run with Medball for 5 reps each partner (One partner runs, other rests, Pass the
ball and rotate as desired – throwing the ball less than 5 feet is desired)
20 Sit-ups with med ball pass – only partner holding the ball does the sit up.Scoring: Not Scored

G. Cash Out :

Cash Out :
4 mins :
16 Suitcase Lunge Steps,
8 DB Push Press
OR
3 Sets of :
12 Strict Toes-to-bar,
12 Loaded Glute BridgesScoring: Not Scored

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A. Context : Practice

Context : Practice
Strict means strict.Scoring: Not Scored

B. Bodyweight Warm Up :

Bodyweight Warm Up :
2 Sets of :
10 Ring Rows,
10 Push-ups,
10 Air Squats,
10 Jumping JacksScoring: Not Scored

C. Barbell Warm Up :

Barbell Warm Up :
3 Sets of 5 each with an Empty barbell :
Single leg Deadlift,
Shoulder Press,
Good Morning,
Front Squat
Scoring: Not Scored

D. Mobility :

Mobility :
SHOULDERScoring: Not Scored

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

1 set, starting a set every 2:30, of:
E1. 1-3 Push Presses @ 85-95%E2. 3-5 Barbell Single Leg Romanian Deadlifts

F. 7 minutes of Supinated Pull-Ups and Single Unders

Perform as many reps in 7 minutes of:
– Supinated Pull-Up
– Single Under

G. Cash Out :

Cash Out :
5 mins :
200m Run,
15 KB Swings
OR
3 Sets of :
15 Banded Tricep Push-downs,
12 Banded Hamstring CurlsScoring: Not Scored

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A. Context : Practice

Context : Practice
Workouts with ‘rest’ are good days to go a bit ‘heavier’ for a round or two.Scoring: Not Scored

B. Mobility :

Mobility :
SHOULDERScoring: Not Scored

C. Hang Power Snatch + Hang Squat Snatch + Overhead Squat 2 Reps

2x Hang Power Snatch + Hang Squat Snatch + Overhead Squats @ 30-50%

D. 4 Rounds For Time of Hang Power Snatches, Barbell Thrusters, Toes to Bars, and Running

4 Rounds for Time:
– 7 Hang Power Snatches @ 115/35 lbs
– 7 Barbell Thrusters @ 115/35 lbs
– 14 Toes to Bars
– Run 400 meters
Rest 1 minute between each round

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A. Context : Competition

Context : Competition
It is a ‘competition day’ but that doesn’t mean you can do bad form on your deadlifts.
Scoring: Not Scored

B. Bodyweight Warm Up :

Bodyweight Warm Up :
3 Rounds of :
8 Squat Jumps,
3 Inch Worms,
3 Crab Bridge,
8-12 Hollow RocksScoring: Not Scored

C. Mobility :

Mobility :
HIPScoring: Not Scored

D. Practice :

Practice :
Working up to a challenging Weighted strict pull-ups.Scoring: Not Scored
Time Cap: 8 minutes

E. Deadlift 1 Rep

1 Deadlift

F. 8 minute AMRAP of Deadlifts and Box Jumps

As Many Rounds and Reps as possible in 8 minutes:
– 10 Deadlifts @ 135/65 lbs
– 15 Box Jumps 24/20 inches
– 15 Deadlifts @ 185/95 lbs
– 15 Box Jumps 24/20 inches
– 20 Deadlifts @ 225/115 lbs
– 15 Box Jumps 24/20 inches
– 25 Deadlifts @ 275/135 lbs
– 15 Box Jumps 24/20 inches
– 30 Deadlifts @ 315/155 lbs
– 15 Box Jumps 24/20 inches
– 35 Deadlifts @ 365/185 lbs
– 15 Box Jumps 24/20 inches

G. Cash Out :

Cash Out :
5 Rounds of :
10 Goblet Squats,
30 Double Unders
OR
3 Sets of :
12 Weighted Ring Dips
12 'Jones' Squats with KB/DB
Scoring: Not Scored

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A. Context : Practice

Context : Practice
Practice movements before the metcon.Scoring: Not Scored

B. Bodyweight Warm Up :

Bodyweight Warm Up :
2 Sets of :
10 Reverse Lunge Steps,
10 Sit-ups,
10 Ring RowsScoring: Not Scored

C. Barbell Warm Up :

Barbell Warm Up :
3 Sets of 5 with an Empty bar :
Straight leg Deadlift,
Front Squat,
Hang Muscle/Power Clean,
Shoulder Press
Scoring: Not Scored

D. Mobility :

Mobility :
HIPScoring: Not Scored

E. Overhead Squat 3-5 Reps

3-5 Overhead Squats @ 50-90%

F. 15-12-9-6-3 Front Squats, Chest-to-Bar Pull-Ups, Dumbbell One-Arm Overhead Walking Lunge Steps, and Russian Kettlebell Swings

15-12-9-6-3 Reps for Time:
– Front Squat @ 95/45 lbs
– Chest-to-Bar Pull-Up
– Dumbbell One-Arm Overhead Walking Lunge Steps @ 45/15 lbs
– Russian Kettlebell Swing @ 70/35 lbs

G. Cash Out :

Cash Out :
4 mins
8 DB Thrusters,
20 Cal Row
OR
3 Sets of :
12 DB Shoulder Press,
12 Glute Ham RaisesScoring: Not Scored

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A. Context : Mental Toughness

Context : Mental Toughness
Don’t pace this one. Go for broke right from the beginning and how you handle yourself when something isn’t going right (like double unders)Scoring: Not Scored

B. Kettlebell Warm Up :

Kettlebell Warm Up :
2 Rounds :
8/8 Single arm single leg Deadlift,
6/6 KB Floor Press with Sit-ups,
8 Goblet Squats,
6/6 KB Kickstand Rows
8/8 Single leg Glute Bridges,
100' OH Carry,
Calf Stretch 30s per side,
Face down Quad Smash 30s per side,
Pec Smash 30s per sideScoring: Not Scored

C. Mobility :

Mobility :
SHOULDERScoring: Not Scored

D. Practice :

Practice :
30s Double Unders, 30s rest.Scoring: Not Scored
Time Cap: 4 minutes

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

1 set, starting a set every 2:30, of:
E1. 3-5 Push Presses @ 80-90%E2. 5-7 Barbell Single Leg Romanian Deadlifts

F. 12 minute AMRAP of Burpees and Double-Unders

As Many Rounds and Reps as possible in 12 minutes:
– 10 Burpees
– 25 Double-Unders

G. Cash Out :

Cash Out :
5 mins
30s Plank,
15 Wall Balls
OR
3 Sets of :
12 Wide grip Pull-ups,
12 Weighted Hip ExtensionsScoring: Not Scored

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A. Context : Competition

Context : Competition
Getting adequate rest between sets when doing ‘max effort’ style lifting
Scoring: Not Scored

B. Bodyweight Warm Up :

Bodyweight Warm Up :
3 Sets of
10 'Jones Squats',
10 Ring Rows,
30s Plank,
10-20m KB Single arm OH CarryScoring: Not Scored

C. Mobility :

Mobility :
HIPScoring: Not Scored

D. Practice :

Practice :
Working on Kipping Pull-ups, Bar Muscle-ups, etc.Scoring: Not Scored
Time Cap: 8 minutes

E. Alternating Sets: Front Squat, Weighted Strict Chest-to-Bar Pull-Up

1 set, starting a set every 2 minutes, of:
E1. 3 Front SquatsE2. 3 Weighted Strict Chest-to-Bar Pull-Ups

F. 15-12-9 Kipping Ring Dips and Dumbbell Ground to Overheads

15-12-9 Reps for Time:
– Kipping Ring Dip
– Dumbbell Ground to Overhead @ 45/20 lbs

G. Cash Out :

Cash Out :
5 mins Max Calorie Airdyne/Row
OR
3 Sets of :
12 DB Bent Over Row,
12 Strict Toes-to-barScoring: Not Scored

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A. Context : Practice

Context : Practice
Why communication is the secret to teamwork in the gym and in life.
Scoring: Not Scored

B. Bodyweight Warm Up :

Bodyweight Warm Up :
200m Jog, 300m Row, or .25mi Airdyne,
Then 2 Sets of :
5/5 Side Lunges,
5/5 Single arm Ring Row,
5 Glute Bridges,
5 Broad Jumps,
10 Wall Balls
Scoring: Not Scored

C. Mobility :

Mobility :
SHOULDERScoring: Not Scored

D. “Scully and Mulder”

“Scully and Mulder”
Partner Workout
30 Bench Press/Floor Press (155/65/35) – Split reps up as desired
Then max rounds
Row (1,000m/900m/800m),
30 (Total) Partner Push-ups with Hand clap,
30 Hip Extensions/Hip Thrust/Crab Bridge,
30 (Total) Partner Med Ball pass Sit-ups (20/14/10),
100m Sandbag Run (80/60/45) / 20' Run 5 round tripsScoring: Not Scored
Time Cap: 25 minutes

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A. Context : Competition

Context : Competition
Why breaking up sets in the middle is better than resting between movements.Scoring: Not Scored

B. PVC Warm Up :

PVC Warm Up :
2 Rounds of :
5 PVC pass through,
5 PVC Overhead Squats,
10 Broad Jumps,
10 Push-ups.Scoring: Not Scored

C. Barbell Warm Up :

Barbell Warm Up :
3 Sets of 5 with an Empty barbell :
Good Mornings,
Back Squat,
Behind the neck presses snatch width,
Snatch BalanceScoring: Not Scored

D. Mobility :

Mobility :
SHOULDERScoring: Not Scored

E. Practice :

Practice :
Working up to a challenging Snatch Balance or heaving Snatch Balance.
Scoring: Not Scored
Time Cap: 8 minutes

F. 15 minute AMRAP of Bent-Over Barbell Rows, Kettlebell Swings, and Box Jumps

As Many Reps as possible in 15 minutes:
– 10 Bent-Over Barbell Rows @ 115/65 lbs
– 10 Kettlebell Swings @ 54/26 lbs
– 10 Box Jumps 24/12 inches

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