Category: WODUP

A. WARMUP

30 Seconds Each (2 Rounds) :
PVC Good morning
PVC Pass-Through
Single Leg Glute Bridges (30 Seconds Each)
Glute Bridge Walkouts



https://youtu.be/gp4VBp8_WSYScoring: Not Scored

B. PRACTIVE

Every 2:30 min x 4
Bodyweight Windmill 5/5
Single leg squat from plates (45LB x 2) 5/5

https://www.youtube.com/watch?v=b9ImJhXdSoIScoring: Not Scored

C. "10 20 30 40"

AMRAP 20 :
10/10 KB Windmill
20 Pistols
30 Alternate kettlebell swings
40 Mountain Climbers



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

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A. WARMUP

30 Seconds Each :
Active Samson
Push-up to Down Dog
Banded Pass Throughs

Straight Leg Sit-ups
Shoulder Taps
Banded Pull Aparts

Hollow Hold
Arch Hold
Banded Pass Throughs (More Narrow)

https://youtu.be/uHWynZ3tmvUScoring: Not Scored

B. WARMUP

Shoulder Circles
Prone Snow Angels
Y, T, W, L
Prone Chest Stretch



https://www.youtube.com/watch?v=tatrv67rou8Scoring: Not Scored

C. METCON

AMRAP 14 :
14 Dumbbell Renegade Rows or 24 Dumbbell Bent-Over Row
14 Sit-Ups
14 Hand Release Push-ups
14 Burpees


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

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A. WARMUP

1 Minute Easy Bike / Row / Shuttle Run
30 Seconds Active Samson
30 Seconds Single Dumbbell Deadlift (15 Seconds Each Arm)

1 Minute Easy-Moderate Bike
30 Seconds Step Back Lunges
30 Seconds Single Dumbbell Russian Swings (15 Seconds Each Arm)

1 Minute Moderate Bike
30 Seconds Down Dog
30 Seconds Single Dumbbell Strict Press (15 Seconds Each Side)





https://www.youtube.com/watch?v=XwfpZzRv58cScoring: Not Scored

B. ACTIVATE

3 Rounds :
10 Hollow Rock
10 Superman Lat Pull-Down

https://www.youtube.com/watch?v=3te1ZQPuODoScoring: Not Scored

C. "Round of Applause"

4 Rounds For Time :
12/9 Calorie Assault Bike
30 Single Dumbbell Romanian Deadlift (50/35)
12/9 Calorie Assault Bike
30 Bodyweight Lunges ***

Round 1: Bodyweight Lunges
Round 2: Jumping Lunges
Round 3: Single Dumbbell Step Back Lunges (50/35)
Round 4: Single Dumbbell Overhead Lunges (50/35)

https://www.youtube.com/watch?v=9LmjVlYkaNAScoring: Not Scored

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A. WARM UP

1 Min :
Easy Row or Bike or Shutter Run
Easy Single Unders

30 Sec :
Lateral Squats
Arm Circles(15 Forward + 15 Back)
Deep Squat Hold
Squat + Thoracic Rotation 10reps/side


https://www.youtube.com/watch?v=M0ftGdILi78Scoring: Not Scored

B. Activate

30 sec x 4 rounds
Plank on the Ball
Glute Bridge with Stability Ball

https://www.youtube.com/watch?v=cQ8JQpFGPr8Scoring: Not Scored

C. Ball Warmup / Barbell Warmup

1 Round :
Ball Front Squats
Ball Thruster
Ball Cluster

4 Round : (Build Weight)
5 BB Front Squats
4 BB Thrusters
3 BB Cluster


https://www.youtube.com/watch?v=HSSukgkkp0MScoring: Not Scored

D. "That Escalated Quickly"

For Time:
3 Rounds:
15 BB Front Squats (95/65)
25 Double Unders or 75 Single Unders

600/500 Meter Row or 400 Meter Run or 24/18 Cal Bike

3 Rounds:
12 BB Thrusters (95/65)
25 Double Unders or 75 Single Unders

600/500 Meter Row or 400 Meter Run or 24/18 Cal Bike

3 Rounds:
9 BB Clusters (95/65)
25 Double Unders or 75 Single Unders

600/500 Meter Row or 400 Meter Run or 24/18 Cal Bike


https://www.youtube.com/watch?v=plCzO45g9ncScoring: Not Scored

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A. PVC WARM UP

3 Rounds
PVC Straight Legs Swings (10 Each)
10 PVC Pass Throughs
10 PVC Sotts Press
10 PVC Overhead Squats

and then….
2 Rounds :
10/10 Dead Bug
10sec Front Plank





https://www.youtube.com/watch?v=K2UZq6uq_mYScoring: 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. MOBILITY

Deep Squat Hold 30sec
Barbell Ankle Stretch 30sec
Squat + Thoracic Rotation 10reps/side
Active Twisted Cross 30sec

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

D. Overhead Squat

Every 2.30 Minutes x 6 Sets: (Start on the floor) / (Build weight)
Minutes 1-2: 9 Overhead Squats and 4 Hang Power Snatch
Minute 3-4: 7 Overhead Squats and 3 Hang Power Snatch
Minutes 5-6: 5 Overhead Squats and 2 Hang Power Snatch
https://www.youtube.com/watch?v=pn8mqlG0nkEScoring: Not Scored

E. "Bartender"

AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches

Barbell: 115/85

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

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A. WARMUP

1 Miunte Row /Bike /Shuttle Run
1 Minute Down Dog
45 Seconds Row
45 Seconds Up Dog
30 Seconds Row /Bike /Shuttle Run
30 Seconds Active Samson
30 Seconds Row /Bike /Shuttle Run
30 Seconds Air Squats



https://www.youtube.com/watch?v=C_VtOYc6j5cScoring: Not Scored

B. "Shiplap"

EMOM 20:
1st Minute: Cal Row or Cal Bike or Round Shuttle Run
2nd Minute: 10 Times AbMat Sit-ups
https://www.youtube.com/watch?v=_HDZODOx7ZwScoring: Not Scored

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A. WARM UP

Single Unders
Active Samson
Single Leg Glute Bridges (30 Seconds Each)

https://www.youtube.com/watch?v=TQt2I73oL6YScoring: Not Scored

B. WARM UP

Double Taps
Push-up to Down Dog
Glute Bridge Walkouts


https://youtu.be/gp4VBp8_WSYScoring: Not Scored

C. "Wonderworld"

For Time:
100 Double Unders or 300 Single Under
21 Power Cleans (155/105)
21 Burpee Over the bar
100 Double Unders or 300 Single Under
15 Power Cleans (155/105)
15 Burpee Over the bar
100 Double Unders or 300 Single Under
9 Power Cleans (155/105)
9 Burpee Over the bar

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

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A. WARM UP

400 Meter Easy Run or 500/400 Meter Easy Row 25/15 Cal Easy BikeScoring: Not Scored

B. WARM UP

10sec Seated Adductor
10sec/side Active Samson
10/10 Active Spidermans
10 Inchworm to Push-up
10 Down Dog




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

C. ACTIVATE

10 sec Front Plank
10 Hip Hinge (BW)
10/10 sec Side Plank
10 Hip Hinge (BW)
10/10 Bridge Dog
10 Hip Hinge



https://www.youtube.com/watch?v=k2azbhhuKuMScoring: Not Scored

D. "Ketty"

5 Rounds For Time:
400 Meter Run or 500/400 Meter Row or 25/15 Cal Bike
30 Kettlebell Swings (53/35)
30 Step Back Lunges

https://www.youtube.com/watch?v=bhgPd6yG-EYScoring: Not Scored

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A. WARM UP

30 Seconds Each :
Easy Bike/Row/SHUTTLE RUN
Lateral Squats
Down Dog Walk Out

Moderate Bike/Row/SHUTTLE RUN
Hold Squats
Cat and Cow

Faster Bike/Row/SHUTTLE RUN
Air Squats
Side Plank (Each Side)




https://youtu.be/IkMmABQ9SkMScoring: Not Scored

B. Single Dumbbell Warmup

20 Seconds Each Side
With Lighter Weight:
Single Dumbbell Deadlift (Between Legs)
Single Dumbbell Russian Swings
Single Dumbbell Strict Press


https://m.youtube.com/watch?v=XwfpZzRv58cScoring: Not Scored

C. MOBILITY

Dumbbell Ankle Stretch: 30 Sec Each Side
Dumbbell Squat Hold: 30 sec
Dumbbell Assisted Straddle Stretch: 30 sec
Dumbbell Warrior Squats: 30 sec


https://m.youtube.com/watch?v=EfUJgmgTvlIScoring: Not Scored

D. "Control-Alt-Delete"

On the 5:00 x 4 Rounds:
20 Alternating Dumbbell Snatches (50/35)
40 Air Squats
20/15 Cal Bike or 25/18 Cal Row or 400 Meter Run
https://youtu.be/CCrBm9XG5o4Scoring: Not Scored

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A. WARMUP

1 Round of:
– 200 Meter Run or 300/200 Meter Row or 12/9 Cal Bike
– 10/10 Active Spider
– 10 Inchworm to Plank
– 10/10 Hip Rotation


https://www.youtube.com/watch?v=CbVNReE7BJQScoring: Not Scored

B. PVC WARMUP

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


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

C. PRACTICE

5 Rounds :
7 Strict Press (Build Weight)
7 Dead Bug
7sec Front Plank



Scoring: Not Scored

D. "Out of the Box"

For Time:
20 Box Jumps
40 Strict Press (75/55)
600 Meters Run or 750/600 Meters Row or 35/27 Cal Bike
80 Russian Kettlebell Swings
600 Meters Run or 750/600 Meters Row or 35/27 Cal Bike
40 Strict Press (75/55)
600 Meters Run or 750/600 Meters Row or 35/27 Cal Bike


https://www.youtube.com/watch?v=_vtp1QiJjeYScoring: Not Scored

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