Author: WodUp

A. Context :

Context :
Don’t injure yourself while trying to get healthy!
(for example, don’t give yourself rope burn).Scoring: Not Scored

B. Warm Up :

Warm Up :
400m Jog or 2 min Jump RopeScoring: Not Scored

C. Barbell Warm Up :

Barbell Warm Up :
5, 4, 3, 2, 1 with an Empty bar :
Jefferson Curl,
Front Squat,
Shoulder Press,
Good Morning,
Back Squat.Scoring: Not Scored

D. Mobility :

Mobility :
SHOULDERScoring: Not Scored

E. Alternating Sets: Push Press, Dumbbell Single Leg Romanian Deadlift

1 set, starting a set every 2:30, of:
E1. 2-4 Push Presses @ 80-90%E2. 4-6 Dumbbell Single Leg Romanian Deadlifts

F. “Polished Capstan“

“Polished Capstan“
Rope Climb (4/3/8 Rope lay downs)
Then max rounds with the remaining time
10 Deadlifts (135/85/55)
5 Back Squats (same)
5 Shuttle Run (20' round trip, no line touch) OR 100m RunScoring: Not Scored
Time Cap: 8 minutes

G. Cash Out :

Cash Out :
4 mins
10 Kipping Pull Ups,
10 Burpees
OR
3 Sets of
12 Wide grip strict Pull Ups,
15 Banded Good MorningsScoring: Not Scored

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A. Context : Practice

Context : Practice
Why the skill is a heavier version that what is going to be in the workout.Scoring: Not Scored

B. Bodyweight Warm Up :

Bodyweight Warm Up :
2 Sets of
4 'Golf ball pick ups' per side,
4 Spiderman LungesScoring: Not Scored

C. KB Warm Up :

KB Warm Up :
3 Sets of
5 Kettlebell 'halos',
5 Goblet Squats,
5 KB SwingsScoring: Not Scored

D. Jerk 5 x 4

Every 1 minute, for 5 minutes (5 sets):
4 Jerks @ 50-60%

E. Dead Giveway

Dead Giveway
For time
1500m Row / Run 1.2K
Rest 2 minutes Then
4 rounds of
8 Push Jerks (135/55)
40' Kettlebell racked lunge -one arm- (53/35/26)
8 Left single arm kettlebell swing
8 Right single arm kettlebell swing
20 Wall Ball (20/14/10)Scoring: Time (lower is better)

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A. Context : Practice

Context : Practice
Warm ups are designed to practice skills and do a ‘diagnostic’ to make sure everything feels good today.Scoring: Not Scored

B. Bodyweight Warm Up :

Bodyweight Warm Up :
3 Sets of
3 Inch Worms,
2 Crab Bridges,
5 Push-ups,
5 squatsScoring: Not Scored

C. Barbell Warm Up :

Barbell Warm Up :
Then 5, 4, 3, 2 and 1 with an empty barbell,
Straight leg Deadlifts,
Bent over row,
Muscle Clean,
Squat Clean,
Push PressScoring: Not Scored

D. Alternating Sets: Squat Clean, Weighted Ring Dip

7 sets, for quality, of:
D1. 2 Squat CleansD2. 3 Weighted Ring Dips

E. 5 Rounds For Time of Power Cleans, Toes to Bars, and Double-Unders

5 Rounds for Time:
– 8 Power Cleans @ 135/55 lbs
– 8 Toes to Bars
– 35 Double-Unders

F. Cash Out :

Cash Out :
5 mins
16 Suitcase lunge steps,
20 Cal Row,
OR
3 Sets of
12 DB Curls
12 Hip ThrustsScoring: Not Scored

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A. Context : Competition

Context : Competition
How the right mobility exercises can really help performance on a benchmark like Fran.Scoring: Not Scored

B. Rope Climb 1 Set

Rope Climb

C. Alternating Sets: Push Press, Dumbbell Single Leg Romanian Deadlift

7 sets, starting a set every 2:30, of:
C1. 1 Push Press @ 80-90%C2. 3 Dumbbell Single Leg Romanian Deadlifts

D. Fran

21-15-9 Reps for Time:
– Barbell Thruster @ 95/65 lbs
– Pull-Up

E. Cash Out :

Cash Out :
3 Rounds of
15 burpees,
200m Run,
OR
3 Sets of
12 Single arm bench press
12 Weighted step ups
Scoring: Not Scored

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A. Context : Practice

Context : Practice
Scaling to make the pistols and pull ups hard, then progress down to easier versions in later rounds.Scoring: Not Scored

B. Dynamic Warm Up :

Dynamic Warm Up :
3 Sets of
8 Ring Rows,
8 Squat Jumps,
8 Hanging Knee Raises or Knees To Elbow,
8 Lunge Steps,
1 Crab BridgeScoring: Not Scored

C. Sandbag Clean 3 Reps

3 Sandbag Cleans

D. 6 Rounds For Time of Alternating Pistols, Weighted Pull-Ups, and Running

6 Rounds for Time:
– 12 Alternating Pistols
– 6 Weighted Pull-Ups @ 35/15 lbs
– Run 200 meters
Time Cap: 24 minutes

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A. Context : Competition

Context : Competition
Have a plan to get a PR!Scoring: Not Scored

B. Filthy Fifty

For Time:
– 50 Box Jumps 24/20 inches
– 50 Jumping Pull-Ups
– 50 Kettlebell Swings @ 1/0.75 pood
– 50 Bodyweight Walking Lunge Steps
– 50 Knees To Elbows
– 50 Push Presses @ 45/35 lbs
– 50 Back Extensions
– 50 Wall Ball Shots @ 20/14 lbs
– 50 Burpees
– 50 Double-Unders

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A. Context : Practice

Context : Practice
Protecting the back on rowing and db ground to overhead.Scoring: Not Scored

B. Dynamic Warm Up :

Dynamic Warm Up :
100' Suitcase Carry,
100' Oh Carry,
2L/2R Turkish Get up,
12 Russian Swings,
8 Overhead SquatScoring: Not Scored

C. Alternating Sets: Push Press, Dumbbell Single Leg Romanian Deadlift

5 sets, starting a set every 2:30, of:
C1. 3-5 Push Presses @ 75-85%C2. 5-7 Dumbbell Single Leg Romanian Deadlifts

D. Ready or Not

Ready or Not
In 7 minutes.
500m Row / 400m Run then max rounds :
8 Dumbbell ground to overhead – two dumbbells – (15/30/45)
4 Ring Dips/6 Ring Push-upsScoring: Reps (higher is better)
Time Cap: 7 minutes

E. Cash Out :

Cash Out :
5 mins
100m Farmer Carry,
12 Thrusters
OR
3 Sets of
10 Chin Ups
12 Bulgarian split SquatsScoring: Not Scored

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A. Context : Practice

Context : Practice
Best practices for going up in weight.Scoring: Not Scored

B. Dynamic Warm Up :

Dynamic Warm Up :
400m Jog or 2 mins Jump Rope,
Then 3 rounds of
8 Reverse Lunge steps,
8 Push Ups,
8 Goblet Squats,
8 Sit Ups,
8 Ring Rows,
10 – 20m Farmer CarryScoring: Not Scored

C. Mobility :

Mobility :
HIPScoring: Not Scored

D. Barbell Reverse Lunge 4 x 8

Within 8 minutes:
Barbell Reverse Lunge
– 4 sets of 8 reps
Rest as needed

E. Back Squat 5 x 3

Every 2 minutes, for 10 minutes (5 sets):
3 Back Squats

F. 5 Rounds For Time of Chest-to-Bar Pull-Ups, Dumbbell Power Snatches, and Dumbbell One-Arm Overhead Walking Lunge Steps

5 Rounds for Time:
– 12 Chest-to-Bar Pull-Ups
– 12 Dumbbell Power Snatches @ 45/15 lbs
– 30 Dumbbell One-Arm Overhead Walking Lunge Steps @ 45/15 lbs

G. Warm Down :

Warm Down :
4 mins
15 KB Swings,
15 Wall Balls
OR
3 Sets of
15 Banded Tricep Push Downs,
12 – 15 Glute Ham raisesScoring: Not Scored

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A. Context : Mental Toughness

Context : Mental Toughness
Put your ego in check and only use the progression that you can do correctly.Scoring: Not Scored

B. Bodyweight Warm Up :

Bodyweight Warm Up :
10 Toy Soldiers,
10 Squat Jumps,
10 Monkey Swings
Scoring: Not Scored

C. Barbell Warm Up :

Barbell Warm Up :
3 Sets of 5 :
Snatch grip Deadlifts,
Hang Muscle Snatch,
Overhead Squats,
Snatch grip press behind the neckScoring: Not Scored

D. Mobility :

Mobility :
HIPScoring: Not Scored

E. Overhead Squat 3 Reps

Within 8 minutes:
3 Overhead Squats @ 60-70%

F. 2 Rounds For Time of Hang Power Snatches, Overhead Squats, Power Clean and Jerks, and Burpees

2 Rounds for Time:
– 10 Hang Power Snatches @ 115/55 lbs
– 15 Overhead Squats @ 115/55 lbs
– 20 Power Clean and Jerks @ 115/55 lbs
– 20 Burpees
– Rest for 2 minutes
Time Cap: 20 minutes

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A. Bodyweight Warm Up

Bodyweight Warm Up
Air Squats, Crab Bridge, InchWorm, Push UpScoring: Not Scored

B. Barbell Warm Up

Barbell Warm Up
Deadlift, Hang Power Clean, Shoulder Press, ThrusterScoring: Not Scored

C. Mobility – Shoulder

Mobility – Shoulder
ShoulderScoring: Not Scored

D. Alternating Sets: Push Press, Dumbbell Single Leg Romanian Deadlift

6 sets, starting a set every 2:30, of:
D1. 2-4 Push Presses @ 75-85%D2. 4-6 Dumbbell Single Leg Romanian Deadlifts

E. 7 minute AMRAP of Push Presses, Front Squats, and Supinated Ring Rows

As Many Rounds and Reps as possible in 7 minutes:
– 10 Push Presses
– 8 Front Squats
– 6 Supinated Ring Rows

F. Warm Down – Plank & Row

Warm Down – Plank & Row
3 rounds
60s Plank
120s RowScoring: Not Scored

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