Category: WODUP

Strength+LongMetcon

Strength/Skill
&
Long Metcon

A. Push Jerk 6 x 6

Every 2 minutes, for 12 minutes (6 sets):
6 Push Jerks

B. 18 minute AMRAP of Pull-Ups, Med Ball Reverse Lunges, Box Jumps, and Running

As Many Rounds and Reps as possible in 18 minutes:
– 5 Pull-Ups
– 10 Med Ball Reverse Lunges
– 15 Box Jumps
– Run 400 meters

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FBB+Lightweight Metcon

Functional Body Building
&
Metcon

A. Alternating Sets: Romanian Deadlift, Ring Dip, Hollow Flutters

6 sets, starting a set every 90 seconds, of:
A1. 8 Romanian Deadlifts (3011 tempo)
8 Romanian Deadlifts (3011 tempo)
8 Romanian Deadlifts (3011 tempo)
6 Romanian Deadlifts (3011 tempo)
6 Romanian Deadlifts (3011 tempo)
6 Romanian Deadlifts (3011 tempo)
A2. 8 Ring Dips (2111 tempo)
8 Ring Dips (2111 tempo)
8 Ring Dips (2111 tempo)
6 Ring Dips (2111 tempo)
6 Ring Dips (2111 tempo)
6 Ring Dips (2111 tempo)
Scaled to Feet on Box Ring Dips/Banded Dips if neededA3. Hollow Flutters for 45 seconds

B. 14 minute AMRAP of Single Kettlebell Deadlifts, Suitcase Carries, and Burpees

As Many Rounds and Reps as possible in 14 minutes:
– 15 Single Kettlebell Deadlifts @ 32/24 lbs
– Suitcase Carry 30 meters @ 32/24 kg
– 15 Burpees

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Test Week

LM Test Week

A. Flexibility Test

Flexibility Test
Please Refer to Level MethodScoring: Not Scored

B. Coordination/Core Test (Annie)

Coordination/Core Test (Annie)
Please Refer to Level MethodScoring: Not Scored

C. Running Test

Running Test
Please Refer to Level MethodScoring: Not Scored

D. Kettlebell Test (Optional)

Kettlebell Test (Optional)
Needs to have Orange in Both Running & DeadliftScoring: Not Scored

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Test Week

LM Test Week

A. Squat Test

Squat Test
Please Refer to Level MethodScoring: Not Scored

B. Upper Body Pull Test

Upper Body Pull Test
Please Refer to Level MethodScoring: Not Scored

C. Lactic Tolerance (Fran)

Lactic Tolerance (Fran)
Please Refer to Level MethodScoring: Not Scored

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Test Week

LM Test Week

A. Weightlifting Test

Weightlifting Test
Please Refer to Level MethodScoring: Not Scored

B. Rings Test

Rings Test
Please Refer to Level MethodScoring: Not Scored

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A. Hero Workout

Hero Workout
SamanScoring: Not Scored

B. 8 Rounds For Time of Deadlifts, Wall Ball Shots, and Running

8 Rounds for Time:
– 13 Deadlifts
– 17 Wall Ball Shots
– Run 400 meters

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Strength+Barbell Metcon

Strength&Skill
&
Barbell Metcon

A. Hang Muscle Snatch 7-7-5-5-3-3

Every 2 minutes, for 12 minutes (6 sets):
Hang Muscle Snatches
– Set 1 – 7 reps
– Set 2 – 7 reps
– Set 3 – 5 reps
– Set 4 – 5 reps
– Set 5 – 3 reps
– Set 6 – 3 reps

B. 10 minute AMRAP of Power Snatches and Double-Unders

As Many Rounds and Reps as possible in 10 minutes:
– 15 Power Snatches @ 75/55 lbs
– 30 Double-Unders

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FBB+Metcon

Functional Body Building
&
Metcon

A. Alternating Sets: Front Squat, Dumbbell One-Arm Bent-Over Row

6 sets, starting a set every 90 seconds, of:
A1. 7 Front Squats (20X1 tempo)
7 Front Squats (20X1 tempo)
5 Front Squats (20X1 tempo)
5 Front Squats (20X1 tempo)
3 Front Squats (20X1 tempo)
3 Front Squats (20X1 tempo)
A2. 10 Dumbbell One-Arm Bent-Over Rows (2111 tempo)

B. Evil Wheel 6 x 8-10

Evil Wheel
– 6 sets of 8-10 reps
Rest as needed

C. Rounds for Reps of Barbell Thrusters and Pull-Ups

For 4 Rounds spend 1 minute on each movement, trying to accumulate as many reps as possible:
– Barbell Thruster
– Pull-Up
Rest 2 minutes between each round

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Intervals/Endurance

Intervals/Endurance

Learn to find and keep medium to high sustainable pace.

A. Row for 5 minutes

For Distance:
– Row for 5 minutes

Or Bike for 5 mins

B. Rounds for Reps of Wall Ball Shots, Hang Power Cleans, Box Jumps, and more

For 5 Rounds spend 1 minute on each movement, trying to accumulate as many reps as possible:
– Wall Ball Shots
– Hang Power Clean
– Box Jump
– Push Press
– Burpee

C. Row for 5 minutes

For Distance:
– Row for 5 minutes

Or Bike for 5 mins

D. Rounds for Reps of Wall Ball Shots, Hang Power Cleans, Box Jumps, and more

For 5 Rounds spend 1 minute on each movement, trying to accumulate as many reps as possible:
– Wall Ball Shots
– Hang Power Clean
– Box Jump
– Push Press
– Burpee

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Strength+LongMetcon

Strength/Skill
&
Long Metcon

A. Push Press 7-7-5-5-3-3

Every 2 minutes, for 12 minutes (6 sets):
Push Presses
– Set 1 – 7 reps
– Set 2 – 7 reps
– Set 3 – 5 reps
– Set 4 – 5 reps
– Set 5 – 3 reps
– Set 6 – 3 reps

B. TTB/Power Snatch/WallBall/Box

TTB/Power Snatch/WallBall/Box
4 Rounds for Time:
9 Toes to Bar
12/12 DB Snatch
15 Wall-Balls /Air Squats
18 Box Jumps/StepUpsScoring: Not Scored

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