Category: WODUP

A. WARMUP

Deep Squat Hold 30sec
Barbell Ankle Stretch 30sec
Duck walk exercise
Squat + Thoracic Rotation 10reps/side
Active Twisted Cross 30sec
—————-
Dead Bug 10/10 x 2
Bridge Dog 10/10 x 2

https://youtu.be/ot1uqBS2v-QScoring: Not Scored

B. Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
https://youtu.be/Ff_dtGJKgxMScoring: Not Scored

C. [HOW TO] Hang Power Clean

https://www.youtube.com/watch?v=qQ8InArxi-YScoring: Not Scored

D. Hang Clean Complex

On the 2:00 Mins x 8
3 Hang Clean Pulls + 3 Hang Power Clean

https://www.youtube.com/watch?v=0aP3tgKZcHQScoring: Not Scored

E. METCON 🙂

5 Rounds for Time :
10 Hang Power Cleans
10 Burpee Over the bars

https://www.youtube.com/watch?v=D7rAEEE_H9AScoring: Not Scored

View on WodUp

A. WARMUP 1

– 15 PVC Pass Through
– 15 PVC Around the World
– 10sec/side PVC Front Rack Stretch


https://www.youtube.com/watch?v=n470dXScSz4Scoring: Not Scored

B. WARMUP 2

:15/15 Windmill
:30 Cat and Cow
:15/15 Bridge Dog
:30 Inchworm to Push-up
:30 Downward Dog
:30 Squat Hold

https://www.youtube.com/watch?v=_izLJ0giePcScoring: Not Scored

C. BENCH PRESS

On a Running Clock:
[0:00]: 12 Bench Press
[3:00]: 10 Bench Press
[6:00]: 8 Bench Press
[9:00]: 6 Bench Press
[12:00]: 4 Bench Press
[15:00]: 2 Bench Press

https://www.youtube.com/watch?v=XSza8hVTlmMScoring: Weight (higher is better)

D. METCON

4 Rounds for Time
10 Bench Presses (60% BW)
10 Tricep Dips
12/9 Cal Bike or 15/12 Cal RowScoring: Time (lower is better)

View on WodUp

A. WARMUP

Deep Squat Hold 30sec
Barbell Ankle Stretch 30sec
Duck walk exercise
Squat + Thoracic Rotation 10reps/side
Active Twisted Cross 30sec
—————-
Dead Bug 10/10 x 2
Bridge Dog 10/10 x 2

https://youtu.be/ot1uqBS2v-QScoring: Not Scored

B. Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
https://youtu.be/Ff_dtGJKgxMScoring: Not Scored

C. BACK SQUAT

On the 2:00 x 5
5 Back Squat

On the 2:00 x 4
3 Back SquatScoring: Not Scored

D. LEX LUTHOR

AMRAP in 20 minutes
14-12-10-8-6-4-2 Back Squats
2-4-6-8-10-12-14 Strict Pull-Ups

RX : BW (Back Squat)Scoring: Not Scored

View on WodUp

A. WARMUP

10 Cat/Cow
10/10 Bird Dog
10 Downward Dog/Hip flexor pump
10/10 Glute bridge with alternative leg raise
10 Goblet squat- Preacher curl (light)
10/10 Halo
10 light kettlebell swings

https://www.youtube.com/watch?v=Zy6bgAxPeksScoring: Not Scored

B. Challenge new KB color + Good Form

On the 1:30 x 6
3 KB RDL
3-5 Russian KB Swing

(Bad Form = Fail (NO REP)) –> SAME WEIGHTScoring: Not Scored

C. PIZA

4 Rounds For Time:
30 Russian Kettlebell Swings
30' Single Kettlebell Overhead Carry (Left)
30 Mountain Climbers
30' Single Kettlebell Overhead Carry (Right)

https://www.youtube.com/watch?v=zT-9L3CEcmkScoring: Not Scored

View on WodUp

A. WARMUP

:30
Downward Dog
Wrist Rotate
One Arm Rotate / side
Groin Stretches
Lat stretchesScoring: Not Scored

B. Gymnastics

EMOM 12 : Bar Complex
4 T2B + 3 Pull ups + 2 CTB + 1 Bar MU or 2 CTBScoring: Not Scored

C. METCON

4 Rounds For Time :
10sec Low Ring Support Hold
10 Low Ring Push-Ups
10sec Hollow Rock
10 Kip Swings
10 Alligator Rolls

https://www.youtube.com/watch?v=U3UYDspctYgScoring: Not Scored

View on WodUp

A. WARMUP

1 Min : Row / Bike (Easy)
Hip Flexor
90/90
Leg Swing
Hip Rotate
1 Min : Row / Bike (Moderate)
Shoulder Rotate
Arm Circle
Air Squat (Leg close)
Rolling
Rolling –> Air Squat = Reverse Burpee
Scoring: Not Scored

B. WARMUP JUMP ROPE

Tip toes walk
Heel walk
Calf stretch
Rope Swing
30 SUs
10 DUs

https://www.youtube.com/watch?v=VDv7QEcoRGgScoring: Not Scored

C. LET'S JUMP JUMP!!

For Time:
50 Double Unders, 25/18 Cal Bike or 35/25 Cal Row
50 Double Unders, 20 Reverse Burpees
50 Double Unders, 25/18 Cal Bike or 35/25 Cal Row
50 Double Unders, 20 Reverse Burpees
50 Double Unders, 25/18 Cal Bike or 35/25 Cal RowScoring: Not Scored

View on WodUp

A. WARMUP (HIP MOBILITY)

30 secs :
Thoracic Mobility
Quadruped Thoracic Rotations
Lying Down Calf Stretch
Hip Flexor stretch
90/90 Hip Mobility
Hip Rotation

10 secs x 3 :
Front PlankScoring: Not Scored

B. Hip Hinge

3 RNFT :
10 Glute Bridge
10 Kneeling Hip Hinge
10 Standing Hip Hinge


https://www.youtube.com/watch?v=0_uL4iOtfssScoring: Not Scored

C. 5×5 DEADLIFT

Every 2 minutes x 5 rounds
5 BB DEADLIFT (65-75%)Scoring: Not Scored

D. METCON

1-2-3-4-5-6-7-8-9-10
DB DEADLIFT
DEVIL PRESS
TOES-TO-BARScoring: Not Scored

View on WodUp

A. WARMUP 1

3 Movement Band Warmup
10sec Shoulder Rotate
10sec Arm circle
10 Inchworm to Push-up
5sec/side Active Samson Stretch

AMRAP 5:
10 Scapular Pull-Ups
15 Jumping Jacks
20sec Front/ Side / Reverse Plank

**Mobility**
10sec Chest Stretch Each Side
10 Band Pull-aparts

https://youtu.be/tBe9bkz9zu8Scoring: Not Scored

B. WARMUP2

3 RNFT:
10 Scapular Pull-Ups
5 Pull-UpsScoring: Not Scored

C. BENCH PRESS

FOR LOAD :
12-10-10-8-8-6-6-4
BB BENCH PRESS

Total : 15 MINSScoring: Not Scored

D. METCON

20 BENCH PRESS (50-60% of 1 RM)
400m RUN
15 BENCH PRESS
400m RUN
10 BENCH PRESS
400m RUN
5 BENCH PRESS
400m RUNScoring: Not Scored

View on WodUp

A. WARMUP

Deep Squat Hold 30sec
Barbell Ankle Stretch 30sec
Duck walk exercise 30sec
Squat + Thoracic Rotation 10reps/side
Active Twisted Cross 30sec
Band Pass Through 30sec

https://www.youtube.com/watch?v=7GSSVK8iXU0Scoring: Not Scored

B. Core

10 Hollow Rock
10 Superman
10 Glute Bridge
———————-
10sec Front Plank
10sec Side Plank / side
10sec Reverse PlankScoring: Not Scored

C. PART A

Back Squat for load:
#1: 5 reps @ 75%
#2: 3 reps @ 80%
#3: 3 reps @ 80%
#4: 3 reps @ 85%
#5: 2 reps @ 90%
#6: 2 reps @ 90%Scoring: Weight (higher is better)

D. What’s the Worst that Could Happen?

For Time :
100 Double Unders
500m/400m Row or 24/18cal Bike
100 Wall Balls 20/14

TIME CAP : 20 MINSScoring: Time (lower is better)

View on WodUp

A. WARMUP 1

Hip Flexor stretch
90/90
Downward Dog
Cat Cow
Hip Rotate
Active samson
Leg Swings
SQ Hold
Hip Up/DownScoring: Not Scored

B. WARMUP 2

3 Rounds of:
– 10 Glute bridges
– 10/10 Dead Bugs


————————–
12 DB Deadlift
12 DB Hight Pull
12 DB Push Press
6 DB Snatches
———————-
30' Hold DB OH Walk
12 DB Front Rack Alt. Lunges
6 Single Arm Overhead Alt. LungesScoring: Not Scored

C. SURPRISE !! (Snatch)

EVERY 2:30 FOR 6 SETS
12 Alt. DB Snatches
12/12 Single Arm Overhead Alt. Lunges
24 Plate Hops

https://www.youtube.com/watch?v=CVVNhPQHEyIScoring: Not Scored

View on WodUp