Category: WODUP

A. Barbell Bench Press 6 x 5

Barbell Bench Press
– 6 sets of 5 reps
Rest as needed

B. Prowler Push 6 x 60

Prowler Push
– 6 sets of 60 meters
Rest as needed

C.

Every 1 minute for 12 minutes (12 rounds):
– 10 Med Ball Thrusters
– Run with Medball 60 meters

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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. 3 minute AMRAP of Pull-Ups, Lunges, and Ball Slams

As Many Rounds and Reps as possible in 3 minutes:
– 3 Pull-Ups
– 6 Lunges
– 9 Ball Slams

D. Row for 3 minutes

For Distance:
– Row for 3 minutes

Or Bike for 3 minsRest 3 mins

E. 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

F. 3 minute AMRAP of Pull-Ups, Lunges, and Ball Slams

As Many Rounds and Reps as possible in 3 minutes:
– 3 Pull-Ups
– 6 Lunges
– 9 Ball Slams

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

I. 3 minute AMRAP of Pull-Ups, Lunges, and Ball Slams

As Many Rounds and Reps as possible in 3 minutes:
– 3 Pull-Ups
– 6 Lunges
– 9 Ball Slams

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Double Arm/Double Leg

Terriffic Thursday

A. Back Squat 6 x 4

Back Squat
– 6 sets of 4 reps
Rest as needed

B. Strict Pull-Up 6 x 4

Strict Pull-Up
– 6 sets of 4 reps
Rest as needed

C. 6 Rounds For Time of Kettlebell Swings, Goblet Squats, and Single Kettlebell Overhead Carries

6 Rounds for Time:
– 15 Kettlebell Swings
– 10 Goblet Squats
– Single Kettlebell Overhead Carry 60 meters

D.

Every 1 minute for 15 minutes (5 rounds):
Minute 1
– 15-30 Kettlebell Swings
Minute 2
– 10-20 Goblet Squats
Minute 3
– Single Kettlebell Overhead Carry 60-120 meters

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Single Arm/Double Leg

Wicked Wednesday!

A. Alternating Sets: Romanian Deadlift, Box Jump, Russian Twist

6 sets, for quality, of:
A1. 6 Romanian Deadlifts
6 Romanian Deadlifts
6 Romanian Deadlifts
4 Romanian Deadlifts
4 Romanian Deadlifts
4 Romanian Deadlifts
A2. 6 Box Jumps
6 Box Jumps
6 Box Jumps
4 Box Jumps
4 Box Jumps
4 Box Jumps
A3. 10 Russian Twists

B. 5 Rounds For Time of Dumbbell Snatches, AbMat Sit-Ups, and Double-Unders

5 Rounds for Time:
– 16 Dumbbell Snatches
– 15 AbMat Sit-Ups
– 30 Double-Unders

C. 15 minute EMOM of Dumbbell Snatches, AbMat Sit-Ups, and Double-Unders

Every 1 minute for 15 minutes (5 rounds):
Minute 1
– 16-24 Dumbbell Snatches
Minute 2
– 15-20 AbMat Sit-Ups
Minute 3
– 20-40 Double-Unders

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Double Arm/Double Leg

Terrific Tuesday!

A. Alternating Sets: Power Clean, Dumbbell Push Press

5 sets, for quality, of:
A1. 6 Power CleansA2. 6 Dumbbell Push Presses

B. 12 minute AMRAP of Push Presses, Hang Power Cleans, Bent-Over Barbell Rows, and Box Jumps

As Many Rounds and Reps as possible in 12 minutes:
– 6 Push Presses
– 8 Hang Power Cleans
– 10 Bent-Over Barbell Rows
– 12 Box Jumps

C. 12 minute EMOM of Push Presses, Hang Power Cleans, and Box Jumps

Every 1 minute for 12 minutes (4 rounds):
Minute 1
– 8-12 Push Presses
Minute 2
– 10-14 Hang Power Cleans
Minute 3
– 12-16 Box Jumps

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Double Arm/Single Leg

Majestic Monday!

A.

Barbell Bench Press
– Set 1 – 4 reps
– Set 2 – 4 reps
– Set 3 – 4 reps
– Set 4 – 2 reps
– Set 5 – 2 reps
– Set 6 – 2 reps
Rest as needed

B.

Pistol
– Set 1 – 4 reps
– Set 2 – 4 reps
– Set 3 – 4 reps
– Set 4 – 2 reps
– Set 5 – 2 reps
– Set 6 – 2 reps
Rest as needed

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Double Arm/Single Leg

Majestic Monday!

A. Barbell Bench Press 4-4-4-2-2-2

Barbell Bench Press
– Set 1 – 4 reps
– Set 2 – 4 reps
– Set 3 – 4 reps
– Set 4 – 2 reps
– Set 5 – 2 reps
– Set 6 – 2 reps
Rest as needed

B. Pistol 4, 4, 4, 2, 2, 2

Pistol
– Set 1 – 4 reps
– Set 2 – 4 reps
– Set 3 – 4 reps
– Set 4 – 2 reps
– Set 5 – 2 reps
– Set 6 – 2 reps
Rest as needed

C. 10 minute AMRAP of Wall Ball Shots, Push-Ups, and Shuttle Runs

As Many Rounds and Reps as possible in 10 minutes:
– 12 Wall Ball Shots
– 10 Push-Ups
– 3 Shuttle Runs

D.

Every 1 minute for 12 minutes (4 rounds):
Minute 1
– 15-20 Wall Ball Shots
Minute 2
– 8-12 Push-Ups
Minute 3
– 3 Shuttle Runs

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Explosive Power

Super Saturday!

A.

Push Jerk
– 7 sets of 3 reps
Rest as needed

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Double Arm/Double Leg

Terriffic Thursday

A. Alternating Sets: Deadlift, Ring Row, Hollow Body Rock

5 sets, for quality, of:
A1. 6 DeadliftsA2. 6 Ring RowsA3. 6-10 Hollow Body Rocks

B.

5 Rounds for Time:
– 8 Dumbbell Snatches
– 8 Bent-Over Barbell Rows
– 8 Jumping Lunges
– 15 AbMat Sit-Ups

C. 15 minute EMOM of Dumbbell Snatches, Bent-Over Barbell Rows, and AbMat Sit-Ups

Every 1 minute for 15 minutes (15 rounds):
– 8-12 Dumbbell Snatches
– 8-12 Bent-Over Barbell Rows
– 12-20 AbMat Sit-Ups

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Single Arm/Double Leg

Wicked Wednesday!

A. Alternating Sets: Single Arm Pull-Up, Box Jump, Cable Standing Twist

6 sets, for quality, of:
A1. 6 Single Arm Pull-Ups
6 Single Arm Pull-Ups
6 Single Arm Pull-Ups
4 Single Arm Pull-Ups
4 Single Arm Pull-Ups
4 Single Arm Pull-Ups
A2. 6 Box Jumps
6 Box Jumps
6 Box Jumps
4 Box Jumps
4 Box Jumps
4 Box Jumps
A3. 10 Cable Standing Twists

B. 4 Rounds For Time of Toes to Bars, Push-Ups, and Goblet Squats

4 Rounds for Time:
– 10 Toes to Bars
– 10 Push-Ups
– 10 Goblet Squats

C.

Every 1 minute for 12 minutes (12 rounds):
– 7-10 Toes to Bars
– 7-10 Push-Ups
– 7-10 Goblet Squats

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