Category: WODUP

A. Ring Rows/Plank Hold

Ring Rows/Plank Hold
10 mins EMOM :
Minute 1 – 8 – 10 Feet Elevated Ring Rows @2111
Minute 2 – 45s Plank HoldScoring: Not Scored
Time Cap: 6 minutes

*Hold a heavy DB/KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry ; switch arms at 60m

B. 20 minute AMRAP of Hanging Knee Raises, Dumbbell Hang Power Clean and Jerks, and Running

As Many Rounds and Reps as possible in 20 minutes:
– 8 Hanging Knee Raises
– 10 Dumbbell Hang Power Clean and Jerks
– Run 100 meters

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A. DB Bench Press/ Single Arm Row

DB Bench Press/ Single Arm Row
A.
Every 2:30 minutes x 6 (15 mins):
Station 1 – DB Bench Press10-10-10-10-10-10 (increasing weight)
Station 2 – KB Single Arm Bent Over Rows 6-6-6-6-6-6 (increasing weight)Scoring: Not Scored

B. Side Plank

Side Plank
4 Rounds (8min)
Left Side Plank/Star Plank 45s
Right Side Plank/Star Plank 45s
30s RestScoring: Not Scored

C. Burpees/Dips/Row/Push Up

Burpees/Dips/Row/Push Up
2 sets for max reps of :
90s of Burpees
30s Rest
90s of Dips
30s Rest
90s of Rowing for Calories
30s Rest
90s of Push – Ups
30s RestScoring: Rounds and Reps (higher is better)

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A. Run/Toes2Bar/Pull Up/HSPU Intervals

Run/Toes2Bar/Pull Up/HSPU Intervals
Every 10 mins, 4 sets for times :
800m Run
6 Strict Toes – to – Bar
9 Strict Pull – Ups
12 Strict Handstand Push – Ups/L – Seated DB PressesScoring: Time (lower is better)
Time Cap: 40 minutes

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Pull & Squat 1

Pulling & Squatting

A. Crunches/Snow Angels

Crunches/Snow Angels
EMOM x 8
Min 1 – Straight Body Ceiling Reaching Crunches x 20-30 reps
Min 2 – Reverse Snow Angels x 15 reps @ 3131Scoring: Not Scored

B. Back Squat/KB Row

Back Squat/KB Row
6 Sets Every 2:30
Back Squat x 4-8 reps @ 31X1 (same weight across)
KB Bent-Over Row x 6 reps per side @ 21X0 (increasing weight)Scoring: Not Scored
Time Cap: 15 minutes

C. Run/Swings/Thrusters

Run/Swings/Thrusters
For time :
400m Run
40 Kettlebell Swings
40 Single – Arm KB/DB Thrusters
40 Kettlebell Swings
400m RunScoring: Time (lower is better)

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A. Coach's Special

Coach's Special
Coach's SpecialScoring: Not Scored

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A. 5 Rounds For Time of Running, Russian Kettlebell Swings, and Strict Pull-Ups

In teams of 2:

5 Rounds for Time:
– Run 400 meters
– 50 Russian Kettlebell Swings
– 20 Strict Pull-Ups

*Partners must run together, and may only start
kettlebell swings once both members are back at their station.

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A. Rowing/Thrusters/V-Ups/Run

Rowing/Thrusters/V-Ups/Run
Every 8 mins, 4 sets for times :
20/15 Calories of Rowing
10 Dumbbell Thrusters
20 V – Ups
200m Run
Scoring: Time (lower is better)
Time Cap: 32 minutes

*Note times for each set, and then add all four times to get a total time. Your goal will be lowest total working time for the four sets. (Example, 3:35, 3:42, 3:58, 4:05 = 15:20)

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A. STRENGTH / SKILL :

STRENGTH / SKILL :
Every 90s, 3 sets of :
Snatch – Grip Romanian Deadlift x 6 reps @4011
L/R Single – Arm Dumbbell Press x 8 reps @2111
120m Suitcase Carry + Waiter’s Carry
Scoring: Not Scored
Time Cap: 18 minutes

*Hold a heavy DB/KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry ; switch arms at 60m

B. METCON :

METCON :
For max reps/calories :
2 mins of Jump Ropes/Double Unders
2 mins of Kettlebell Swings
2 mins of Push – Ups
2 mins of RowingScoring: Time (lower is better)

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A. STRENGTH / SKILL :

STRENGTH / SKILL :
Every 90s, 3 sets of :
L/R Bulgarian Split Squats x 8 – 10 reps @3011
Medicine Ball Hamstring Curls x 15 – 20 reps @2111
Strict Chest – to – Bar Pull – Ups x 6 – 8 reps @2111
Scoring: Not Scored
Time Cap: 18 minutes

B. METCON :

METCON :
For time :
40 Wall Ball Shots
20 Box Jump – Up and Step Downs
30 Wall Ball Shots
15 Box Jump – Up and Step Downs
20 Wall Ball Shots
10 Box Jump – Up and Step DownsScoring: Time (lower is better)

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A. STRENGTH / SKILL :

STRENGTH / SKILL :
Every 2 mins, 5 sets of :
Strict Shoulder Press x 6 – 8 reps @2011
L/R Side Plank Hold x 45secScoring: Not Scored
Time Cap: 20 minutes

B. METCON :

METCON :
15 mins EMOM, 5 sets:
Minute 1 – 9 Strict Handstand Push – Ups/L – Seated DB Presses
Minute 2 – 15 Burpees
Minute 3 – 21 V – Ups/Sit – upsScoring: Not Scored
Time Cap: 15 minutes

*Please increase or decrease the prescribed reps to make this session challenging, but manageable for your current ability level.

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