Author: WodUp

A. Context :

Context :
Partner Together!Scoring: Not Scored

Warm – up :

Wall – sits w/Medball,
Wall Squats @ 2010, Then…

3 rounds of :
10 Partner Push – ups,
10 Partner Sit – ups w/Wallball Throws,
1 min Partner Hold Squat

B. 30 minute AMRAP of Running, Deadlifts, Push-Ups, and more

In teams of 2:

As Many Rounds and Reps as possible in 30 minutes:
– Run 400 meters
– 20 Deadlifts @ 135/65 lbs
– 40 Push-Ups
– Run 400 meters
– 20 Toes to Bars
– 80 Double-Unders

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A. Context :

Context :
– CP
– Aerobic Power IntervalsScoring: Not Scored

Warm – up :

SMR Lat (Roll), Then…

8/8 Cossack Squat,
15 Air Squats @ 2010,
10 Scap Pull – ups,
12 Ring – rows,
3 Strict Pull – ups

B. Alternating Sets: Front Squat, Weighted Pull-Up

5 sets of:
B1. 5-10 Front SquatsCPB2. 5-10 Weighted Pull-UpsCP

C. Aerobic Power Intervals :

Aerobic Power Intervals :
2 rounds of :
In 5 mins
15 Box Jumps (Step – ups/18/20/24),
15 Burpees,
15 AKBS (18/26/35/53),
MAX Cal Row,
3 mins RestScoring: Reps (higher is better)

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A. Context :

Context :
– Skill Work / Practice
– Short StaminaScoring: Not Scored

Warm – up :

HIP & SHOULDER Mobility, Then…

3 rounds of :
30s Hold at bottom of Squat,
10 Scap Push – ups,
5 Inch Worms,
10/10 DB Overhead Lunge – steps @ 2010,
Bear Crawl

B. Skill Work / Practice : Ring Work

Skill Work / Practice : Ring Work
Ring – rows,
Ring – dips / Ring Push – ups,
Ring – outsScoring: Not Scored
Time Cap: 10 minutes

C. 40-30-20-10 Shoulder Presses and Back Squats

40-30-20-10 Reps for Time:
– Shoulder Press @ 45/15 lbs
– Back Squat @ 45/15 lbs

Short Stamina

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A. Context :

Context :
– Aerobic Power
– Core StaminaScoring: Not Scored

Warm – up :

200m Jog, Then…

3 rounds of :
10 Walking Lunges w/Trunk Twist
10 YTW

B. Aerobic Power :

Aerobic Power :
4 RFT :
15 Wall Balls (10/14/20),
12 Hang Power Cleans (RKBS/32/52/75),
9 Burpee Over Bars/Kettlebell,
200m RunScoring: Time (lower is better)
Time Cap: 16 minutes

C. Core Stamina :

Core Stamina :
4 RNFT :
60s Plank,
25 AbMat Sit – ups,
12 Hanging Knee RaiseScoring: Not Scored

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A. Context :

Context :
– Push & LB Endurance
– Intervals (Stam./AP)Scoring: Not Scored

Warm – up :

Scap Mobility, Then…

3 rounds of :
5 Inch Worms,
10 Scap Push – ups,
10/10 KB Press

B. Alternating Sets: Shoulder Press, Russian Kettlebell Swing

10 sets, starting a set every 60 seconds, of:
B1. 5 Shoulder PressesPush & LB EnduranceB2. 10-20 Russian Kettlebell SwingsPush & LB Endurance

C. Rounds for Reps of Rowing, Air Squats, Push-Ups, and AbMat Sit-Ups

For 3 Rounds spend 1 minute on each movement, trying to accumulate as many reps as possible:
– Calories of Rowing
– Rest for 1 minute
– Air Squat
– Rest for 1 minute
– Push-Up
– Rest for 1 minute
– AbMat Sit-Up
– Rest for 1 minute

Intervals (Stam./AP)

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A. Context : Practice

Context : Practice
–Scoring: Not Scored

Dynamic Warm – up :

3 sets of :
Suitcase/OH Carry,
10 Goblet Squats,
10 Push – ups,
10 Sit – ups,
Then 5 Inch Worms,
5 Crab Bridges

B. Mobility :

Mobility :
ANKLEScoring: Not Scored

C. 5 Rounds For Time of Dumbbell Squat Cleans, Dumbbell Push Presses, V-Ups, and Double-Unders

5 Rounds for Time:
– 12 Dumbbell Squat Cleans @ 45/15 lbs
– 12 Dumbbell Push Presses @ 45/15 lbs
– 12 V-Ups
– 50 Double-Unders
Rest 1 minute between each round

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A. Context : Practice

Context : Practice
–Scoring: Not Scored

B. Mobility :

Mobility :
SHOULDERScoring: Not Scored

C. 25 minute AMRAP of Rowing, Sled Pushes, Chest-to-Bar Pull-Ups, and more

As Many Rounds and Reps as possible in 25 minutes:
– Row 1200 meters
– Sled Push 40 feet @ 90/50 lbs
– 30 Chest-to-Bar Pull-Ups
– 30 Ring Dips
– 60 Kettlebell Swings @ 53/26 lbs
– 45 Sit-Ups
– 45 Burpees

INDY VERSION: 300m row, 4 sled pushes, 1 min rest, 3 muscle ups, 20kb swings, 15 sit ups, 15 burpees, 20 min AMRAP

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A. Context : Competition

Context : Competition
–Scoring: Not Scored

Dynamic Warm – up :

200m Medball Run/2 mins Jump Rope,
Then 3 sets of :
10 Medball Squat Cleans,
8 Monkey Swings,
6 Wall Balls,
4 Inch Worms,
2 Crab Bridges

B. Mobility :

Mobility :
HIPScoring: Not Scored

C. Practice :

Practice :
Working on rope climb progressions (lay downs, rope assisted pull ups, switching feet, legless, weighted, L-sit, etc.)Scoring: Not Scored
Time Cap: 8 minutes

D. Alternating Sets: Squat Clean, Half Kneeling One Arm Press

5 sets of:
D1. 3-5 Squat Cleans @ 65-85%D2. 5-7 Half Kneeling One Arm Presses

E. 7 minute AMRAP of Plate Squats and Plate Carries

As Many Rounds and Reps as possible in 7 minutes:
– 12 Plate Squats @ 45/15 lbs
– Plate Carry 100 meters @ 45/15 lbs

IF YOU SET THE BUMPER DOWN: You must complete 3 bumper plate burpees before starting your next set.

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A. Context : Mental Toughness

Context : Mental Toughness
–Scoring: Not Scored

Dynamic Warm – up :

3 sets of :
10/10 Reverse Lunge Steps,
10 Sit – ups,
10 Ring – rows

Barbell Warm – up :

3 sets of 5 with an empty bar :
Straight leg Deadlift,
Front Squat,
Hang Muscle/Power Clean,
Shoulder Press

B. Mobility :

Mobility :
SHOULDERScoring: Not Scored

C. Bradshaw

10 Rounds for Time:
– 3 Handstand Push-Ups
– 6 Deadlifts @ 225/155 lbs
– 12 Pull-Ups
– 24 Double-Unders

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A. Context : Competition

Context : Competition
–Scoring: Not Scored

Dynamic Warm – up :

3 sets of :
5 Crab Bridge,
10 – 15 Hollow Rocks,
8 Air Squats

Barbell Warm – up :

3 sets of 5 with an empty bar :
Shoulder Press,
Push Press,
Push Jerk,
Reverse Lunge

B. Mobility :

Mobility :
SHOULDERScoring: Not Scored

C. Practice :

Practice :
Working on “skin the cat” and drills.Scoring: Not Scored
Time Cap: 6 minutes

D. 5 Rounds For Time of Barbell Thrusters, Kipping Pull-Ups, Dumbbell One-Arm Overhead Walking Lunge Steps, and Burpees

5 Rounds for Time:
– 9 Barbell Thrusters @ 115/55 lbs
– 9 Kipping Pull-Ups
– Dumbbell One-Arm Overhead Walking Lunge Steps @ 45/15 lbs
– 10 Burpees
Rest 1 minute between each round

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