Category: WODUP

A. WARM UP

Easy Shuttle Run 3 Rounds or Row 250/200 Meter or Bike 10/7
10 Hip Hinge
10 Hollow Rock

Moderate Shuttle Run 3 Rounds or Row 250/200 Meter
or Bike 10/7
10 Hip Hinge
10 Hollow Rock
https://www.youtube.com/watch?v=q0PEM5gTu6UScoring: Not Scored

B. MOBILITY

Forearms Stretch : 20 Sec
Active Twisted Cross : 20 Sec
Front Rack Stretch : 20 Sec
PVC Pass Through: 20 Sec

https://www.youtube.com/watch?v=qyEM1zyqoaYScoring: Not Scored

C. Power Clean

Every 1.30 Min x 6 (Build weight)
6 Power Clean

https://www.youtube.com/watch?v=KwYJTpQ_x5AScoring: Not Scored

D. "Heavy Machinery"

5 Rounds For Reps:
1 Minute Max Cal Bike/Row or Round Shuttle
1 Minute Max Power Cleans (135/95)
1 Minute Max Burpees
1 Minute Rest
https://www.youtube.com/watch?v=auBLPXO8FwwScoring: Not Scored

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A. WARM UP

2 Rounds of:
– 12/12 Active Spider
– 10 Inchworm to Plank
– 10/10 Hip Rotation
– 15 PVC Pass Through



https://www.youtube.com/watch?v=qyEM1zyqoaYScoring: Not Scored

B. ACTIVATE

3 Rounds of:
– 10 Glute bridges
– 10sec Front Plank

2 Rounds of:
– 10 Front Squats
– 10 OH Press (Empty Barbell)

https://www.youtube.com/watch?v=xe19t2_6yisScoring: Not Scored

C. Barbell Complex

On the 1:30 x 6 Sets: Build weight (Start on the floor)
3 Front Squats
3 Push Press
https://www.youtube.com/watch?v=iaBVSJm78koScoring: Not Scored

D. "Blitzen"

5 Rounds For Time:
20/15 Calorie Row or 15/12 Calorie Bike or 10 Shuttle Runs
10 Thrusters (115/85)
https://www.youtube.com/watch?v=L219ltL15zkScoring: Not Scored

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A. Zoom 12

WARM UP :
3 Rounds 30" Each
Jog in place
Air Squats
Good Morning
Deadlifts (Round 1)
Front Squats (Round 2)
Presses (Round 3)

ACTIVATE : On the 1:30 Min x 4
– 10 Hollow Rock
– 10 Donkey Kick
– 10 Sumo Squats

AMRAP 5 x 3 Rounds :
-25 Climbers
-AMRAP "Macho Man"

Rest 5 Minutes Between Rounds
————————————————————————–
1 Round of "Macho Man" is:
* 3 Power Cleans
* 3 Front Squats
* 3 Push JerkScoring: Not Scored

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A. Zoom 11

WARM UP :
30" Standing Easy Run
20" Jumping Jacks
10 Inchworm to Plank

30" Standing Easy Run
20" Jumping Jacks
10 Shoulder Taps

30" Standing Easy Run
20" Jumping Jacks
10 Plank

MOBILITY :
3 Rounds of
20 Banded Pull Aparts
20 Pass Throughs

METCON
AMRAP 15 :
1-3-5-7-9-….
– Push Ups
– Seated Tuck Ups
– OH SquatsScoring: Not Scored

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A. Zoom 10

SQUAT CYCLINE
For Time : Hold The Moderate Weight
– 20 SQ
– 18 SQ
– 16 SQ
– 14 SQ
– 12 SQ
– 10 SQ

METCON
5 Rounds :
1:00 – Max Cross Country Ski
1.00 – Max DB/Backpack Thusters
1.00 – Max Burpees
1.00 – RestScoring: Not Scored

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A. "Wunderful"

WARM UP : 20s Each
– Push up to Down Dog
– Jumping Jack
– Alternating Brid Dogs
– Active Spidermans
– Active Samson
– Lateral Hops over Rope
– Front Plank to Push Up Plank
– Plank Shoulder Taps

Mobility :
– Floor Pec
– Thigh
– Calf

METCOM: 10 RFT
20 Double Unders or 60 Jumping Jack
20 Sit-ups
10 Hand Release Push-upsScoring: Not Scored
Time Cap: 25 minutes

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A. Zoom 8

ACTIVATE CORE : 4 RFT
10 Dead Bug (5 Each)
10 Glutes bridges

STRENGTH : On the 1 Min x 4
10 Dumbbell / Backpack Strict Press

AMRAP 15:
21 Dumbbell Facing Burpees
15 Double Dumbbell / Backpack Deadlifts
12 Double Dumbbell / Backpack Hang Power Cleans
9 Double Dumbbell / Backpack Push Jerks

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

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A. Zoom 7

STRENGTH : Every 3 Min x 4 Rounds
10sec Hollow Hold and 10sec Superman Hold
10 Inchworm
10 Sumo Squats (Add DB/Backpack)

5 Rounds For Time:
30 Reverse Lunges (15 Each)
30 Double Unders or 90 Single Under or 90 Seal Jumping Jacks
30 Single Dumbbell Russian Swings (15 Each)

https://www.youtube.com/watch?v=7czQwR1Q9jMScoring: Not Scored

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A. ZOOM 6

STRENGTH : Every 1 Min x 4
12/12 Single Leg Deadlift

AMRAP 20:
15 Double Dumbbell Deadlifts
15 Weighted Sit-ups
15 Dumbbell Facing Burpees
https://www.youtube.com/watch?v=qFi5hErB354Scoring: Not Scored

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A. Zoom 5

On the 5:00 x 6 Rounds:
40 Mountain Climber
30 Shoulder Taps
20 Hand Release Push-ups
10 Backpack/Dumbbell Power Snatches
https://www.youtube.com/watch?v=i_xpbkHTN7wScoring: Not Scored

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