Category: WODUP

A. Alternating Sets: One Arm Dumbbell Shoulder Press, Weighted Lunge Twist, V-Up

4 sets, for quality, of:
A1. One Arm Dumbbell Shoulder PressesA2. Weighted Lunge TwistsA3. V-Ups

B. Chef's Pizza

4-5 Rounds

16 DB Snatch
16 Box Jump
20 One Arm Kettlebell swing
20 Double UndersScoring: Not Scored

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A. Constant Variance Progression Week 3

5 sets
For Time @ sustained pace across
A) 15 controlled push-ups /handstand push up
B) 15 dumbbell thrusters
C) 15 kettlebell swing
D) 15 dumbbell burpee deadlift
E) 60 double under / 120 single under
3 min rest

change order for each set
1) A, B, C, D, E
2) E, D, C, B, A
3) D, A, C, B, E
4) B, A, C, E, D
5) C, A, D, B, EScoring: Not Scored

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A. Constant Variance Progression Week 4

5 sets
For Time @ sustained pace across
A) 15 controlled push-ups /handstand push up
B) 15 dumbbell thrusters
C) 15 kettlebell swing
D) 15 dumbbell burpee deadlift
E) 60 double under / 120 single under
2 min rest

change order for each set
1) A, B, C, D, E
2) E, D, C, B, A
3) D, A, C, B, E
4) B, A, C, E, D
5) C, A, D, B, EScoring: Not Scored

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A. Constant Variance Progression Week 5

5 sets
For Time @ sustained pace across
A) 15 controlled push-ups /handstand push up
B) 15 dumbbell thrusters
C) 15 kettlebell swing
D) 15 dumbbell burpee deadlift
E) 60 double under / 120 single under
1 min rest

change order for each set
1) A, B, C, D, E
2) E, D, C, B, A
3) D, A, C, B, E
4) B, A, C, E, D
5) C, A, D, B, EScoring: Not Scored

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A. Constant Variance Progression Week 4

5 sets
For Time @ sustained pace across
A) 15 controlled push-ups /handstand push up
B) 15 dumbbell thrusters
C) 15 kettlebell swing
D) 15 dumbbell burpee deadlift
E) 60 double under / 120 single under
2 min rest

change order for each set
1) A, B, C, D, E
2) E, D, C, B, A
3) D, A, C, B, E
4) B, A, C, E, D
5) C, A, D, B, EScoring: Not Scored

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A. Alternating Sets: 1 Clean + 5 Front Squats, Half Kneeling Kettlebell Windmill

5 sets, for quality, of:
A1. 1 Clean + 5 Front SquatsA2. 20 Half Kneeling Kettlebell Windmills

B. Take Me

12 mins for Quality

5 Power Clean
5 Push Press
5 Front Squat
30s Hollow Hold (Optional: Bicycle Kick)Scoring: Not Scored

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A. Strength – Overhead Press Week 3

Every 4 mins x 5
5-7 Overhead Press (Start from the Floor)
20 Kettlebell SwingsScoring: Not Scored

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A. Circuit 2 Week 2

7 Rounds

30s On/30s Off

A) Max Ring Rows (Hold 1s) / Pull Up
B) Burpee / Burpee Over DB
C) DB Snatch
D) Lunge + High Knee L
E) Lunge + High Knee R
F) Side Plank L
G) Side Plank RScoring: Not Scored

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A. Circuit 2 Week 3

7 Rounds

30s On/30s Off

A) Max Ring Rows (Hold 1s) / Pull Up
B) Burpee / Burpee Over DB
C) DB Snatch
D) DB (Overhead) Lunge – L
E) DB (Overhead) Lunge – R
F) Side Plank L
G) Side Plank RScoring: Not Scored

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A. Circuit 2 Week 3

7 Rounds

30s On/30s Off

A) Max Ring Rows (Hold 1s) / Pull Up
B) Burpee / Burpee Over DB
C) DB Snatch
D) DB (Overhead) Lunge – L
E) DB (Overhead) Lunge – R
F) DB Windmill – L
G) DB Windmill – RScoring: Not Scored

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