WOD in the past

1.Dumbbell Bench Press
On the 2:45 x 4
12 Alt. Dumbbell Bench Presses
-Into-
10 Banded Lat Pull Downs



2.Conditioning
AMRAP 4:
40 Push-ups
Max Calories Bike

- Rest 4 Minutes -

AMRAP 3:
30 Push-ups
Max Calories Bike

- Rest 3 Minutes -

AMRAP 2:
20 Push-ups
Max Calories Bike

- Rest 2 Minutes -

AMRAP 1:
10 Push-ups
Max Calories Row


Sweat: 30-20-10-5 Push Ups; Kneeling Push Ups
Train:
Compete:

1.Deadlift
On the 2:00 x 6
3-3-2-2-1-1
Deadlifts
*start at 50-60% and build to a Daily Max!



2.Conditioning
4 Rounds For Time:
400 Meter Run
21 Kettlebell Swings
12 Single Kettlebell Box Step Over (24"/20")


Sweat: 16/8
Train: 20/12
Compete: 24/16

DAILYSWEAT

16 x 1:30 On / 30 Seconds Off ( 8 Rounds)

A)
12/10 Calories Row
Max Laterall Burpees over Row

B)
2 Wall Walks
Max Strict Pull Ups

*Switch Between A and B


Sweat: 10/8 Calories Row; Banded Pull Ups / Ring Rows; Wall Walks AHAP
Train:
Compete:

TEAMWORKOUT

In Teams of 2

AMRAP 40
40 Power Clean
40 Toes to Bar
40 Alt. Front Rack Lunges
400 Meter Double Dumbell Farmer's Carry


Sweat: 40/20; 15/10; Knee Raises
Train: 50/30; 17,5/12,5
Compete: 60/40; 22,5/15

1.Split Jerk
On the 1:30 x 7
3 Split Jerks
*start at 50% and build to 80% of 1 RM



2.Conditionig
On the 4:30 x 4 Rounds
1 Big Hill Run
15 Push Jerks
*Max Calories Ski Erg and Bike

*Complete 2 Times Ski and then Bike


Sweat: 40/20; 200 Meter Run
Train: 50/30
Compete: 60/40

"
1.Back Squats
On the 1:45 x 7
5 Back Squats
*start at 50% and build to 70-75% of 1 RM


2.Conditioning
2 Rounds for Time (TC: 12)
25 Back Squats
25 Burpees to Target



Sweat: 30/20;
Train: 45/30;
Compete: 60/40


3.Finisher
10 x 20 Seconds On / 10 Off ( 5 Rounds)
Wall Sit
Kettlebell Side Bends"

BENCHMARKWORKOUT

“BRADSHAW”
10 Rounds for Time
3 Handstand Push-Ups
6 Deadlift
12 Pull-Ups
24 Double-Unders



Sweat: 60/40; Z-Press; Banded Pull Ups or Ring Rows; 48 Single Unders
Train: 80/55
Compete: 100/70

1.Conditioning
5 Rounds for Time
1000-800-600-400-200
Meter Run
60-50-40-30-20
Straight Leg Med Ball Sit Ups


Sweat: 14/8
Train:
Compete: 20/14



2.Finisher
3 Giant Sets
10/10 Dumbell Bulgarian Split Squats
10/10 Standing Dumbbell Side To Side Torso Rotation

1.Bench Press
On the 2:15 x 5
5 Bench Press
-into-
10 Banded Face Pulls
*start at 50% and build to .. of 1 RM



2.Conditioning
AMRAP 3 x 6 Rounds
10 Alt. Dumbell Renegade Rows (L+R =1)
15 Box Jumps (24"/20")
*Max Push Ups / Hand Release Push Ups

- Rest 30 Seconds Between AMRAP´s -

*Switch after each Intervall between Push Ups and Hand Release Push Ups



Sweat: 15/10
Train: 17,5/12,5
Compete: 22,5/15

DAILYSWEAT

16 x 2:00 Minute On / 30 Seconds Off ( 8 Rounds)

A:
15 Doubble Dumbbell Hang Cleans
Max Calories Bike

B:
X Calories Ski Erg
Max Kettlebell Sumo Deadlift High Pulls


*Switch between A and B


Sweat: 15/10; 11/8 Cal.; 16/12
Train: 17,5/12,5; 13/10 Cal.; 24/16
Compete: 22,5/15; 15/12 Cal.; 32/24

OUTDOOR TEAMWORKOUT

In Teams of 2
AMRAP 30
20 Rounds I Go, You Go
5 Doubble Dumbell Front Squat
5 Doubble Dumbell Push Press
5 Doubble Dumbell Thrusters
1 Hill Sprint Run


- In Remaining Time Max Burpees -

Sweat: 15/10
Train: 17,5/12,5
Compete: 22,5/15

1.Power Snatch
On the 1:15 x 7
1 Power Snatches
*start at 50-55% and build to 85-90% of 1 RM


2.Conditioning
AMRAP 18
12 Power Snatches
12 Toes to Bar
1 Doubble Dumbell Farmers Carry



Sweat: 25/15; 15/10; Knee Raises
Train: 30/20; 17,5/12,5
Compete: 35/25; 22,5/15

1.Strict Press
On the 1:30 x 8
1 Strict Presses
*start at 50-60% and find your new 1 RM


2.Conditioning
3 Rounds:
200-100-50 Double Unders
20 Pull ups
30-20-10 Box Jump Overs (24"/20")



Sweat: Single Unders x 2; Banded Pull Ups or Ring Rows
Train: 15 Pull Ups
Compete:

1.Front Squat
On the 1:30 x 8
2 Front Squats
*start at 50% and built to 85-90% of 1 RM


2.Conditioning
For Time (TC 10)
A) 120/100 Calories Row

- Rest 2 Minutes -

For Time (TC 10)
B) 120 Wallballs


Sweat: 14/8;
Train:
Compete: 20/14

1.Power Clean
On the 1:45 x 6
3 Power Cleans
*start at 50% and build to 75-80% of 1 RM


2.Conditioning
On the 2:00 x 10 Rounds
200 Meter Run
Max Barbell Reps in Remaining Time

Round 1,3,5,7,9: Deadlifts
Round 2,4,6,8,10: Power Cleans


Sweat: 40/20
Train: 50/30
Compete: 60/40

1.Conditioning
AMRAP 22
15 AbMat Sit-ups
10 Burpees
10 Single Dumbell Push Press
15 Push-ups


Sweat: 15/10
Train: 17,5/12,5
Compete: 22,5/15


2.Finisher
4 Giant Sets
10 Dumbbell Front Raises
40 Seconds Ring Plank Hold
10/10 Kettlebell Side Bends

DAILYSWEAT

5 Rounds for Time
10 Doubble Dumbell Renegade Rows (L+R =1)
1 Big Hill Run
15 Pull Ups
200 Meter Double Kettlebell Farmes Carry


Sweat: 15/10; 16/8; Banded Pull Ups/ Ring Rows; Kneeling Push Ups
Train: 17,5/12,5; 20/12
Compete: 22,5/15; 24/16

TEAMWORKOUT

In Teams of 3

On the 13:00 x 3 Rounds
60 Hang Power Cleans
45 Dumbell Box Step Over
30 Hang Squat Cleans

In Time Remaining: Max Ring Dips



Sweat: 30/20; 15/10; Banded or Box Dips
Train: 35/25; 17,5/12,5
Compete: 40/30; 22,5/15

"1.Push Jerk
On the 1:45 x 7
3 Push Jerks
*start at 50% and build to 80-85% of 1 RM


2.Conditioning
2 Rounds For Time:
30 Toes to Bar
30 Push Jerks



Sweat: 30/20; Knee Raises/ Straight Leg Raise
Train: 45/30
Compete: 60/40

1. Bench Press
On the 2:15 x 5
5 Bench Presses
-into-
20-30 Sec. Push Up Hold (as close as possible to the floor)


2.Conditioning
For Max Reps
14 x 30 Seconds On / 1:00 Off
Max: Calories Ski Erg
Max Calories Row


Sweat:
Train:
Compete:

"
BENCHMARKWORKOUT

“Kelly”
5 Rounds For Time
400 meter Run
30 Box Jumps (24/20 in)
30 Wall Ball Shots


Sweat: 14/10
Train:
Compete: 20/14

1.Power Snatch
On the 2:15 x 6
6-5-4-6-5-4
Power Snatches
*Wave 1: 50-60-70%
*Wave 2: 55-65-75%


2.Conditioning
4 Rounds x AMRAP 4:
20 Alternating Dumbbell Snatches
10 Burpees to Plate
20 Kettlebell Swings
10 Burpees to Plate

Rest 1 Minute Between Rounds

• Pick Up Where You Left Off


Sweat: 15/10; 16/12
Train: 17,5/12,5; 20/12
Compete: 22,5/15; 24/16

A. 60-40-20
Cal Air Bike
Synchro Air Squats
TC 12

Rest 2:00

B.
60-40-20
Slam Balls

200-100-50
Double Under
TC 12

Rest 2:00

C. For Time
1000 Meter Team Run
TC 12

Rest 2:00

Score:
Total time A+B+C
*1 sec. for each rep missing

TEAMWORKOUT

In Teams of 2

For Time
80 Toes to Bar
100 Deadlifts
200 Box Jumps (24"/20")
100 Deadlifts
80 Toes to Bar



Sweat: 60/40; Knee Raises / Straight Leg Raises
Train: 80/55
Compete: 100/70

"1.Push Press
On the 2:00 x 6
3 Push Press
*start at 40-50% and built to 75-80% of 1 RM


2.Conditioning
5 x 2:00 ON / 2:00 OFF
1:
10 Push Press
Max Calories Row
2:
8 Push Press
Max Calories Row
3:
6 Push Press
Max Calories Row
4:
4 Push Press
Max Calories Row
5:
2 Push Press
Max Calories Row


Sweat: 30/20
Train: 45/30
Compete: 60/40

1.Conditioning
4 Rounds For Total Reps:
3:00 of Bike Calories
2:00 of Burpees
1:00 of Straight Leg MedBall Sit Ups

• Rest 1 Minutes Between Rounds

Sweat: 14/8
Train:
Compete: 20/14


2.Finisher
3 Super Sets
10 Dumbbell Overhead Tricep Extensions
15 Russian Twists (mit Gewicht, 1 = beide Seiten)
10 Leg Raises
30 Sekunden Plank Hold

1.Power Clean
On the 1:45 x 8
1 Power Cleans
*start at 50-60% and find a new 1 RM


2.Conditioning
For Time
2 Rounds:
50 Double Unders
5 Power Cleans

2 Rounds:
40 Double Unders
4 Power Cleans

2 Rounds:
30 Double Unders
3 Power Cleans

2 Rounds:
20 Double Unders
2 Power Cleans

2 Rounds:
10 Double Unders
1 Power Clean


Sweat:45/20
Train: 60/35
Compete: 75/50

1.Front Squats
On the 2:30 x 5
8 Front Squats
*start at 40-50% and build to 70-75% of 1 RM


2.Conditioning
On the 2:00 x 8 Rounds:
200 Meter Run
Max Dumbbell Reps

Rounds 1-3-5-7:
Double Dumbbell Goblet Squats Rounds
2-4-6-8:
Double Dumbbell Box Step Overs (24"/20")


Sweat: 15/10
Train: 17,5/12,5
Compete: 22,5/15

1.Deadlift
On the 2:15 x 6
8-8-6-6-4-4 Deadlifts
*start at 45-50% and build to 75-80% of 1 RM


2.Conditioning
For Time
20-18-16-14-12-10-8-6-4-2
Kettlebell Swings
1-2-3-4-5-6-7-8-9-10
Chest to Bar Pull Ups



Sweat: 16/8; Banded Pull Ups or Ring Rows
Train: 20/12, Pull Ups
Compete: 24/16