Category: WODUP

Strength+Barbell Metcon

Strength&Skill
&
Barbell Metcon

A. Hang Squat Clean Thruster 6 x 6

Every 90 seconds, for 9 minutes (6 sets):
6 Hang Squat Clean Thrusters

B. 12 minute AMRAP of Hang Power Cleans, Shoulder to Overheads, and Front Squats

As Many Rounds and Reps as possible in 12 minutes:
– 12 Hang Power Cleans
– 10 Shoulder to Overheads
– 8 Front Squats
– Rest for 30 seconds

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FBB+Metcon

Functional Body Building
&
Metcon

A. Alternating Sets: Deadlift, Half Kneeling One Arm Press, Evil Wheel

6 sets, starting a set every 90 seconds, of:
A1. 5 Deadlifts (3011 tempo)
5 Deadlifts (3011 tempo)
5 Deadlifts (3011 tempo)
3 Deadlifts (3011 tempo)
3 Deadlifts (3011 tempo)
3 Deadlifts (3011 tempo)
A2. 5 Half Kneeling One Arm Presses (2111 tempo)Scaled to Feet on Box Ring Dips/Banded Dips if neededA3. 8 Evil Wheels

B. 3 Rounds For Time of Running, Kettlebell Swings, and Push-Ups

3 Rounds for Time:
– Run 400 meters
– 21 Kettlebell Swings
– 15 Push-Ups

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Strength+Barbell Metcon

Strength&Skill
&
Barbell Metcon

A. Alternating Sets: Hang Power Clean, Beat Swing on Bar

6 sets, starting a set every 90 seconds, of:
A1. 6 Hang Power CleansA2. 8 Beat Swing on Bars

B. 3 Rounds For Time of Running, Kettlebell Swings, and Toes to Bars

3 Rounds for Time:
– Run 400 meters
– 21 Kettlebell Swings
– 12 Toes to Bars

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FBB+Metcon

Functional Body Building
&
Metcon

A. Alternating Sets: Barbell Bench Press, Bent-Over Barbell Row, Evil Wheel

5 sets, starting a set every 2 minutes, of:
A1. 6-8 Barbell Bench Presses (2011 tempo)A2. 8 Bent-Over Barbell Rows (2111 tempo)A3. 8 Evil Wheels

B. 10 minute AMRAP of Single-Arm Dumbbell Clean and Jerks, Box Jumps, and Farmers Walks

As Many Rounds and Reps as possible in 10 minutes:
– 8 Single-Arm Dumbbell Clean and Jerks
– 20 Box Jumps
– Farmers Walk 60 meters

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Intervals/Endurance

Intervals/Endurance

Learn to find and keep medium to high sustainable pace.

A. 2min Intervals x 12

2min Intervals x 12
3 Rounds

2 Mins Rowing/Bike

Rest 2 Mins

2 Mins Amrap
10 KB Swing
10 Wall Balls

Rest 2 Mins

2 Mins Amrap
20 DUs
10 Slam Balls
5 Push Up

Rest 2 Mins

2 Mins Amrap
6/6 DB Snatches
10 SitUps

Rest 2 Mins
Scoring: Not Scored

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Strength+LongMetcon

Strength/Skill
&
Long Metcon

A. Alternating Sets: Hang Squat Snatch, Double-Under

5 sets, starting a set every 2 minutes, of:
A1. 4 Hang Squat SnatchesA2. 10-40 Double-Unders

B. 4 Rounds For Time of Hang Power Snatches, Burpees, and Bodyweight Walking Lunges

4 Rounds for Time:
– 10 Hang Power Snatches @ 55/75 lbs
– 10 Burpees
– Bodyweight Walking Lunge 30 meters

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FBB+Metcon

Functional Body Building
&
Metcon

A. Alternating Sets: Deadlift, Weighted Ring Dip, Single Arm Dumbbell Overhead Squat

6 sets, starting a set every 90 seconds, of:
A1. 7 Deadlifts (3011 tempo)
7 Deadlifts (3011 tempo)
7 Deadlifts (3011 tempo)
5 Deadlifts (3011 tempo)
5 Deadlifts (3011 tempo)
5 Deadlifts (3011 tempo)
A2. 7 Weighted Ring Dips (2111 tempo)
7 Weighted Ring Dips (2111 tempo)
7 Weighted Ring Dips (2111 tempo)
5 Weighted Ring Dips (2111 tempo)
5 Weighted Ring Dips (2111 tempo)
5 Weighted Ring Dips (2111 tempo)
Scaled to Feet on Box Ring Dips/Banded Dips if neededA3. 4 Single Arm Dumbbell Overhead Squats

B. 12 minute AMRAP of Running, Single Arm Dumbbell Overhead Squats, and Pull-Ups

As Many Rounds and Reps as possible in 12 minutes:
– Run 400 meters
– 6 Single Arm Dumbbell Overhead Squats
– 6 Pull-Ups

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Strength+Barbell Metcon

Strength&Skill
&
Barbell Metcon

A. Alternating Sets: Hang Power Snatch, Dumbbell One-Arm Bent-Over Row

5 sets, starting a set every 90 seconds, of:
A1. 6-8 Hang Power SnatchesA2. 8 Dumbbell One-Arm Bent-Over Rows

B. 15 minute AMRAP of Power Snatches, Lunges, Box Jumps, and Russian Twists

As Many Rounds and Reps as possible in 15 minutes:
– 10 Power Snatches
– 10 Lunges
– 20 Box Jumps
– 20 Russian Twists

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FBB+Metcon

Functional Body Building
&
Metcon

A. Alternating Sets: Barbell Bench Press, Dumbbell Bulgarian Split Squat, Side Plank Hold on Forearm

5 sets, starting a set every 2 minutes, of:
A1. 6 Barbell Bench Presses (2011 tempo)A2. 8 Dumbbell Bulgarian Split Squats (2111 tempo)Scaled to Feet on Box Ring Dips/Banded Dips if neededA3. Side Plank Hold on Forearm for 30-45 seconds

B. 12 minute AMRAP of Barbell Thrusters, Toes to Bars, and Running

As Many Rounds and Reps as possible in 12 minutes:
– 10 Barbell Thrusters
– 10 Toes to Bars
– Run 400 meters

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Intervals/Endurance

Intervals/Endurance

Learn to find and keep medium to high sustainable pace.

A. 2min Intervals x 12

2min Intervals x 12
3 Rounds

2 Mins Rowing/Bike

Rest 2 Mins

2 Mins Amrap
5 Pull Up
10 Push Up
15 Squats

Rest 2 Mins

2 Mins Amrap
20 DUs
10 KB Swings
5 Buprees

Rest 2 Mins

2 Mins Amrap
6/6 DB Snatches
6/6 Lunges

Rest 2 Mins
Scoring: Not Scored

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