WOD in the past

1. Strength
2-2-2-2-2-2
Box Squat
*Build to a heavy Set of 2

2. Conditioning
For Time
21-15-9
Back Squats
Chest To Bar Pull Ups

FITNESS: (35/25); Ring Rows
PERFORMACE: (50/35); Pull Ups
OPEN: (60/40); Chest To Bar Pull Ups
OPEN +: (70/50); Chest To Bar Pull Ups

DAILY SWEAT

PART A
Every 60 Seconds for 14 Minutes
5 Slam Balls
6 Box Jump Overs (24"/20")

FITNESS: (15/10)
PERFORMANCE: (20/15)
OPEN: 6 SB/ 7 BJO (20/15)

Rest 2 Minutes

PART B
AMRAP 14
30/24 Calories Assault Bike
25 Banded Pull Aparts
20 Seconds Each Side Double Dumbbell Mixed Rack Hold

FITNESS: (15/10)
PERFORMANCE: (17,5/12,5)
OPEN: (22,5/15)

SCAVENGER HUNT

TEAM WOD

In Teams of 3

"U CAN'T TOUCH THIS"
For Time

By In
60 Double Dumbbell Devil Presses

"Relay Style"
18 Rounds
10/7 Calories Row
10 Double Dumbbell Alternating Reverse Lunges

By Out
60 Double Dumbbell Devil Presses

FITNESS: (15/10)
PERFORMANCE: (17,5/ 12,5)
OPEN: (22,5/15)

1. Upper Body Strength
5 Sets
3 Strict Presses
*Build to a Heavy Set
*After Each Set 5/5 Tempo Single Arm Ring Rows (Tempo: 20X1)
Rest 1:00-1:30 Between Sets

2. Conditioning
AMRAP 12
Ascending Ladder
2,4,6,8,10,12,14,(...)
Toes To Bar
4,6,8,10,12,14,(...)
Shoulder to Overhead

*Continue Adding (2) Toes To Bar and (2) Shoulder to Overhead Each Round.

FITNESS: (25/20)
PERFORMANCE: (35/25)
OPEN: (40/30)

BARBELL WEDNESDAY

1. Barbell Complex
On the 2:50 x 5
4 Power Cleans w/ 3 Seconds Pause In Catch
+ 4 Hang Squat Cleans w/ 3 Seconds Pause In Bottom Position

*Start w/ light weight!
*Increase: M - +5kg; F- +2,5kg (Each Set)
*No Touch and Go!

2. Conditioning
For Time:
15-12-9
Power Cleans
Hang Squat Cleans
*After Each Set 75 Double Unders

FITNESS: Ring Rows (AHAP), (30/20), 100 Single Unders
PERFORMANCE: (40/30)
OPEN: (50/35)
OPEN +: (60/40)

1. Strength
4 Sets
10-12 Renegade Rows
30-40 Seconds Weighted Plank Hold
Rest 1:00-1:30 Minutes Between Sets

2. Conditioning
A. AMRAP 8
6 Ring Push Ups
9 Abmat Sit-Ups

Rest 2 Minutes Between Sets

B. EMOM x 8
X Calories Assault Bike

FITNESS: 8/6 Calories Assault Bike
PERFORMANCE: 10/ 8 Assault Bike
OPEN: 12/10 Assault Bike

1. Tempo Overhead Squat
On the 1:45 x 6
3 Overhead Squats
*Tempo: 21X1
*Focus on Good Technique!
*Build to a Moderate Heavy Set!

2. Conditioning
"NANCY"
5 Rounds For Time:
400 Meter Run
15 Overhead Squats

FITNESS: (20/15)
PERFORMANCE: (30/20)
OPEN: (40/30)

*TIMECAP: 18 Minutes

DAILY SWEAT

In 8 Minutes complete:
4 Rounds
12/9 Cals Ski Erg
12 Single Arm Dumbbell Hang Cleans

1 Minute Rest

In 8 Minutes complete:
150 Double Under
In Time Remaining Max Rounds Of
8 Plate Toe Touches
12 Plate Russian Twists

1 Minute Rest

In 8 Minutes complete:
4 Rounds
12/9 Cals Ski Erg
10 Single Arm Dumbbell Hang Clean and Jerks

1 Minute Rest

In 8 Minutes complete:
150 Double Under
In Time Remaining Max Rounds Of
8 Plate Toe Touches
12 Plate Russian Twists

FITNESS: 300 Single Under, (15/10)
FITNESS +: 300 Single Under, (17,5/12,5)
PERFORMANCE: (22,5/17,5)
OPEN: (25/20)

TEAM WOD

IN TEAMS OF 2 - "You Go, I Go!"

AMRAP 14
6 Chest To Bar Pull Ups
8 Barbell Font Squats

Rest 90 Seconds

AMRAP 14
6 Hand Release Push Ups
8 Slam Balls

FITNESS: (35/25); Ring Rows *AHAP; (15/10)
PERFORMANCE: (50/35); Pull Ups; (20/15)
OPEN: (60/40); Chest To Bar Pull Ups; (20/15)
OPEN +: (70/50); Chest To Bar Pull Ups; (20/15)

GYMNASTICS FRIDAY

Teil 1
A. Negative/ Strict Work
Week 1:
On the 2:30 x 4
4 Negative Strict HSPU w/ 3 Seconds lowering

B. Upper Body Pressing Strength
3 Sets
10-12 Double Kettlebell Z-Presses (AHAP)
Rest 45-60 Seconds Between Sets

Teil 2
Metcon
Double Tabata - 12x 40 Seconds On/ 20 Seconds Off (6 Rounds)
For Max Reps
A. Max Calories Assault Bike
B. Max Russian Kettlebell Swings

FITNESS: (16/12)
PERFORMANCE: (24/16)
OPEN: (32/24)

1. Conditioning
"ALTER EGO"
Every 3 Minutes x 8 (4 Rounds)
1: X Meter Row
2: X Burpees

FITNESS: 400/ 350 Meter Row: 18 Burpees
PERFORMANCE: 450/ 400 Meter Row; 21 Burpees
OPEN: 500/ 450 Meter Row; 24 Burpees
OPEN+: 500/ 450 Meter Row; 27 Burpees

2. Accessory Work
3 Sets (EMOM)
Minute 1: 12 Tall Kneeling Hammer / Barbell Curls
Minute 2: 30-40 Seconds Banded Tricep Extentions
Minute 3: Rest

BARBELL WEDNESDAY

1. Barbell Complex
On the 3:00 x 5
5 Power Cleans w/ 3 Seconds Pause In Catch
+ 5 Hang Squat Cleans w/ 3 Seconds Pause In Bottom Position

*Start w/ empty Barbell
*Light Weights!

2. Conditioning
AMRAP 10
Max Wall Balls
*On the Minute Perform 5 Power Cleans

FITNESS: (14/8); (30/20)
PERFORMANCE: (20/14); (40/30)
OPEN: (20/14); (50/35)

1. Strength
On the 1:30 x 6
1 Pausing Push Jerk w/1 Sec Pause in Catch & Dip
+ 2 Push Jerks
*Moderate Weights!

2. Conditioning
"DOUBLE PRESS"
5 Rounds For time:
20 Alternating Double Dumbbell Push Presses
400 Meter D-Ball Run

TimeCap: 20 Minutes

FITNESS: (15/10); (15/10)
PERFORMANCE: (17,5/12,5); (20/15)
OPEN: (22,5/15); (20/15)

1. Strength
3-3-3-3-3-3
Deadlifts
Work Up To a Heavy Set of 3

2. Conditioning
AMRAP 15
15 Toes To Bar
15 Deadlifts
15 Box Jumps (24"/20")

FITNESS: (60/40)
PERFORMANCE: (80/60)
OPEN: (100/70)

DAILY SWEAT

For Time:
10 D-Ball Jump Squats

20 Cals Of Chioce
10 D-Ball Jump Squats

30 Alternating Dumbbell Bent Over Rows
20 Cals of Choice
10 D-Ball Squats

40 Alternating Plank Toe Taps
30 Alternating Dumbbell Bent Over Rows
20 Cals Of Choice
10 D-Ball Jump Squats

50 Seconds Plank Hold
40 Alternating Plank Toe Taps
30 Alternating Dumbbell Bent Over Rows
20 Cals of Choice
10 D-Ball Jump Squats

60 Ab-Mat Sit Ups
50 Seconds Plank Hold
40 Alternating Plank Toe Taps
30 Alternating Bent Over Rows
20 Cals Of Choice
10 D-Ball Jump Squats

FITNESS: D-Ball (15/10); DB (15/10)
PERFORMANCE: D-Ball (20/15); DB (17,5/ 12,5)
OPEN: D-Ball (30/20); DB (22,5/15)

TEAM WOD

In Teams of 3
For Time
120 Barbell Shoulder To Overhead
1200 Meter Ski
120 Alternating Dumbbell Snatches
1200 Meter Run (Together)
90 Barbell Shoulder To Overhead
900 Meter Ski
90 Alternating Dumbbell Snatches
900 Meter Run (Together)
60 Barbell Shoulder To Overhead
600 Meter Ski
60 Alternating Dumbbell Snatches
600 Meter Run (Together)

TIMECAP: 35 Minutes

FITNESS: BB (35/25); DB (15/10)
FITNESS +: BB (35/25); DB (17,5/12,5)
PERFORMANCE: BB (40/30); DB (20/15)
OPEN: BB (50/35); DB (25/20)

GYMNASTICS FRIDAY - WOCHE 5 - TESTING

Teil 1
- THE PULL-UP-
"Testing"
A. 1-1-1-1-1
*Work Up to a 1 RM [Weighted] Strict Pull Up

TIMECAP: 10 Minutes

B. On The 1:10 x 4
3-6 Reps For Quality
Kipping or Butterfly Pull Ups

Teil 2
"Cindy's Little Sister"
AMRAP 16
5 Pull ups
10 Push Ups
15 Air Squats

1. Strength
On the 2:00 x 5
10-8-6-4-2
Sumo Deadlifts
*Build to a Heavy Set of 2
*Start @35-40% of Your 1 RM Deadlift

2. Conditioning
On the 4:00 x 4 Rounds
X Calories Assault Bike
60 Double Unders
12 Sumo Deadlift High Pulls

FITNESS: 80 Single Unders; (13/10) Calories Assault Bike; (35/25)
PERFORMANCE: (15/12) Calories Assault Bike; (40/30)
OPEN: (18/15) Calories Assault Bike; (50/35)

1. Barbell Complex
On the 1:40 x 7 Sets
1 Hang Power Snatch (1s Pause/ Catch)
+ 1 Overhead Squat (1s Pause/ Bottom)
*Build to a 1RM!!!

2. Conditioning
For Time
10-9-8-7-6-5-4-3-2-1
Hang Power Snatches
Overhead Squats

FITNESS: (30/20)
PERFORMANCE: (35/25)
OPEN: (40/30)

1. Strength
3 Sets
8/8 Plate Loaded Box Step Downs
30-45 Seconds Hanging Tuck Hold
Rest 1 Minute Between Sets

TIMECAP: 9 Minutes

2. Conditioning
5 Rounds
AMRAP 1:30
Max Calories Row

Rest 30 Seconds

AMRAP 1:30
Max Double Dummbbell Burpee Box Step Ups (24"/20")

Rest 30 Seconds

FITNESS: 2x (15/10)
PERFORMANCE: 2x (17,5/12,5)
OPEN: 2x (22,5/15)

1. Back Squat
On the 2:00 x 6 Sets
2 Pausing Back Squats w/ 2 Seconds Pause in Bottom Position
+ 2 Back Squats
*Work Up to a Moderate Heavy Weight!
*Focus on Good Technique!

2. Conditioning
For Time
100 Thruster
*On the Minute Perform 7 Slam Balls

FITNESS: BB (30/20) ; D-Ball (15/10)
PERFORMANCE: BB (35/25) ; D-Ball (20/15)
OPEN: BB (40/30) ; D-Ball (20/15)

TimeCap: 15 Minutes

DAILY SWEAT

WITH A RUNNING CLOCK

1."Sweat"
3 Rounds For Time:
800 Meter Run
30 Double Kettlebell Reverse Lunges
30 Tuck Ups

TIMECAP: 24 Minutes

FITNESS:(2x24/16)
PERFORMANCE: (2x16/12)
OPEN: (2x12/8)

Rest 3 Minutes

2. Finisher
EMOM x 9
1: 50 Seconds Max Alternating Double Kettlebell Z-Presses
2: 30-40 Seconds Max Kettlebell Goblet Split Lunges (Left Side)
3: 30-40 Seconds Max Kettlebell Goblet Split Lunges (Right Side)

TEAM WOD

"The Chief Style"

In Teams Of 2

A. AMRAP 14
Max Rounds "The Chief"
3 Power Cleans
6 Push Ups
9 Air Squats

*Partner A Max Rounds "The Chief"
*Partner B Max Calories Assault Bike

Rest 3 Minutes

B. AMRAP 14
Max Rounds "The Chief"
3 Power Cleans
6 Push Ups
9 Air Squats

*Partner A Max Rounds "The Chief"
*Partner B Max Calories Assault Bike

FITNESS: (40/30)
FITNESS +: (50/35)
PERFORMANCE: (60/40)
OPEN: (70/45)

GYMNASTICS FRIDAY - WEEK 4

Teil 1
- "THE PULL-UP"-
A. Strict/ Negative Work On the 2:00 x 4 Sets - 2 Negative Strict Pull Ups w/ 10s descent

B. Kip Swing
On the 1:10 x 4: 13-15 Kip Swings for Quality

C. Pull Up Practice -3 Drills
On the 1:30 x 6
4-6 Reps for Quality - Choose 1 of the following 3 Drills
- Box Assisted Kipping or Butterfly Pull Up
- Banded Kipping Pull Up
- Kipping or Butterfly Pull Up

Teil 2
"THE SWEAT"
AMRAP 6
2/2, 4/4, 6/6, 8/8, 10/10, (...)
Single Arm Dumbbell Bent Over Rows
4,8,12,16,18,(...)
Russian Twists (Unweighted)

FITNESS: (15/10)
PERFORMANCE: (17,5/ 12,5)
OPEN: (22,5/15)
OPEN + : (25/ 17,5)