Category: WODUP

A. Circuit 2 Week 4

7 Rounds

30s On/30s Off

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

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A. Constant Variance Progression Week 1

5 sets
For Time @ sustained pace across
A) 10 cleans
B) 10 push press
C) 10 front squat
D) 15 reverse dips
E) 10 box jumps

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. 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. Alternating Sets: Ring Dip, Turkish Get-Up, Alternating Reverse Goblet Lunge

4 sets, for quality, of:
A1. 6 Ring DipsA2. 4 Turkish Get-UpsA3. 20 Alternating Reverse Goblet Lunges

B. Pull It

21-15-9
Burpees
Pull Up
Hollow RocksScoring: Not Scored

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A. Strength – Deadlift Week 3

Every 4 Minutes x 5

2-4 Deadlift
Plank 60sScoring: Not Scored

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A. Strength – Overhead Press Week 1

Every 4 mins x 5
6-8 Overhead Press (Start from the Floor)
20 Kettlebell SwingsScoring: 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. CV2 Progression Week 2

5 sets
For Time @ sustained pace across
A) 15 Dumbbell Overhead Squat – L
B) 15 Dumbbell Overhead Squat – R
C) 15 Ring Rows (1s Hold) / 9 Pull-Ups
D) 15 Dumbbell/Medball Situps
E) 10 Dumbbell Turkish Get Up
4 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. CV2 Progression Week 3

5 sets
For Time @ sustained pace across
A) 15 Dumbbell Overhead Squat – L
B) 15 Dumbbell Overhead Squat – R
C) 15 Ring Rows (1s Hold) / 9 Pull-Ups
D) 15 Dumbbell/Medball Situps
E) 10 Dumbbell Turkish Get Up
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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