12.08.2022

WOD
1. Deadlift
In 12 Minutes Build to a Heavy Set of 2 Touch and Go Deadlifts

2. Conditioning
AMRAP 17
10 Deadlifts
10 Lateral Barbell Burpees

Sweat: (60/40)
Train: (80/60)
Compete: (100/70)

---------
Beyond the 60
"Big Arni"
4 Sets 10 Reps
Dumbbell Lateral Raises
Rest 45 Seconds Between Sets

or

"Shredded Helly"
3 Sets 15 Reps
Dumbbell (or use small Plates) Lateral Raises
Rest 60 Seconds Between Sets

https://www.youtube.com/watch?v=8aUc9snLOxU

11.08.2022

WOD
1. Strength
On the 2:00 x 6
5 Box Squats
*Build In Weight

2. Conditioning
For Max Reps
(Double Tabata) 18 x 40 Seconds On/ 20 Seconds Off
[6 Rounds]
Goblet Reverse Lunges
Single Arm Kettlebell Push Presses
Ski Erg (Calories)

Sweat: (16/12)
Train: (24/16)
Compete: (28/20)

---------
Beyond the 60
"Big Arni"
4 Sets 8-10 Reps (Each Side)
Double Kettlebell Suitcase Split Squats
Rest 1 Minute Between Sets

or

"Shredded Helly"
3 Sets 10-12 Reps (Each Side)
Double Kettlebell Suitcase Split Squats
Rest 1 Minute Between Sets

https://www.youtube.com/watch?v=TlAjHh-27y8

10.08.2022

WOD
1. Power Snatches
On the 1:30 x 7
2 Power Snatches
*No Touch and Go
*Build In Weight!

2. Conditioning
21-18-15-12-9-6-3 reps for time of:
Power Snatches
*After Each Set 200 Meter D-Ball Run

Sweat: (30/20); (15/10)
Train: (35/25); (20/15)
Compete: (40/30); (20/15)

---------
Beyond the 60
"Big Arni" & "Shredded Helly"
Weight Plate Hollow Flutter
5 Sets 20 Seconds On/ 20 Seconds Off
https://www.youtube.com/watch?v=If7pn5ZFY60

09.08.2022

WOD
1. Hang Squat Clean
In 10 Minutes Build to a heavy Single

2. Conditioning
3 Rounds For Time
20 Hang Squat Cleans
25 Pull Ups
30 Wall Balls
Rest 1 Minute Between Rounds

Sweat: (35/25); (Ring Rows); (14/8)
Train: (40/30); (18 Pull Ups); (20/14)
Compete: (50/35); (20/14)

---------
Beyond the 60
"Big Arni" & "Shredded Helly"
5 Sets
30 Seconds On / 30 Seconds Off
Banded Good Mornings
*Slow Down, Fast Up
https://www.youtube.com/watch?v=1WFrKwEHxAs

08.08.2022

WOD
1. Seated Shoulder Press
2-2-2-2-2-2
*Build to a heavy Set of 2

2. Conditioning
AMRAP 18
1-2-3-4-5...
Hand Release Push-ups
2-4-6-8-10….
Russian Kettlebell Swings
*After Each Set 20 Double Unders

Sweat: (16/12); 40 Single Unders
Train: (24/16); 15 Double Unders
Compete: (32/24)

---------
Beyond the 60
"Big Arni" & "Shredded Helly"
4 Sets 10-12 Reps (Each Side)
Single Arm Ring Rows
Rest 60 Seconds Between Sets

07.08.2022

WOD
DAILY SWEAT

9 Rounds For Max Reps

1 Minute Max Meters Ski Erg

Rest 30 Seconds

1 Minute Max Box Jump Overs (24"/20")

Rest 30 Seconds

1 Minute Max Alternating Dumbbell Snatches

Rest 30 Seconds

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

----------------
Beyond the 60
"Big Arni"
4 Sets
6-8 (Each Side) Alternating Dumbbell Bench Presses
Rest 60 Seconds Between Sets

or
"Shredded Helly"
3 Sets
10-12 (Each Side) Alternating Dumbbell Bench Presses
Rest 60 Seconds Between Sets

06.08.2022

WOD
Team WOD

In Teams of 2

AMRAP 16 (I Go/ You Go)
11 Wall Balls
10/7 Cals Bike

Rest 1 Minute Between AMRAPs

AMRAP 16 (I Go/ You Go)
12/9 Cals Row
9 Double Kettlebell Front Squats

Sweat: (14/8); (15/10); (9/6 Cals Bike) & (10/7 Cals Row)
Train: (20/14); (17,5/12,5)
Compete: (20/14); (22,5/15)

----------------
Beyond the 60
"Big Arni"
4 Sets
10 Goblet Cyclist Squats
*Tempo: Slow Down, Fast Up
Rest 60 Seconds Between Sets

or

"Shredded Helly"
3 Sets
15 Goblet Cyclist Squats
*Tempo: Slow Down, Fast Up
Rest 60 Seconds Between Sets

https://www.youtube.com/watch?v=AdfMPEDpUHI

05.08.2022

WOD
1. Clean and Jerk
EMOM x 10
1 Power Clean + 1 Split Jerk
*Build to a heavy Single.

or

Beginner:
1-2 Power Clean + 1-2 Push Jerk
*Focus on good technique.
*Build in weight.

2. Benchmark Workout
Grace
For Time
30 Clean and Jerks

Sweat: (35/25)
Train: (50/35)
Compete: (60/40)

3. Finisher
Tabata - 10 x 20 Seconds On/ 10 Seconds Off (5 Rounds)
Hollow Rocks
Arch Rocks

Beyond the 60
4 Sets
10-12 Glute Bridges (weighted)
+ 20-20 Seconds Top of Glute Bridge Hold (weighted)
rest 60 Seconds Between Sets

04.08.2022

WOD
1. Strict Chest to Bar Pull Ups
3-3-2-2-1
*Build In Weight

2. Gymnastics Conditioning
AMRAP 20
4 Pull Ups
6 Handstand Push Ups
8 Kettlebell Swings

Sweat: Ring Rows, Double DB Z-Presses, (16/12)
Train: Kipping HSPUs, (24/16)
Compete: Chest To Bar Pull Ups, Strict HSPUs, (32/24)

----------------------
Beyond the 60
"Big Arni" & "Shredded Helly"
4 Sets
30 Seconds Single Arm High Plank Hold (left)
30 Seconds Rest
30 Seconds Single Arm High Plank Hold (right)
30 Seconds Rest

https://www.youtube.com/watch?v=SoWQfsLmamI

03.08.2022

WOD
1. Deadlift
1-1-1-1-1-1
*Build to a heavy Single

2. Conditioning
20 Rounds For Time:
5 Deadlifts
20 Double Unders

Sweat: 40 Single Unders, (60/40)
Train: (80/60)
Compete: (100/70)

----------------------
Beyond the 60
"Big Arni"
4 Sets of 8-10 Reps
Double Dumbbell Single Leg Romanian Deadlifts
Rest 1 Minute Between Sets

or

"Shredded Helly"
3 Sets of 12-15 Reps
Double Dumbbell Single Leg Romanian Deadlifts
Rest 1 Minute Between Sets

https://www.youtube.com/watch?v=IlOrGu1qzWs

02.08.2022

WOD
1. Strength
4 Sets of 10-12 Reps
Barbell Bent Over Rows
Rest 60-90 Seconds Between Sets

2. Conditioning
2 x AMRAP 10
Ascending Ladder
1,2,3,4,5,6,7,(...)
Toes To Bar
2,4,6,8,10,12,14,(...)
Double Dumbbell Push Presses
*After Each Set 1 Hill Run

Rest 90 Seconds Between AMRAPs

*(2nd round) Start where you stopped the last AMRAP.

Sweat: (15/10), Hanging Knee Raises
Train: (17,5/12,5)
Compete: (22,5/15)

----------------------
Beyond the 60
"Big Arni"
4 Sets of 8-10 Reps
Dumbbell Tricep Extension
Rest 1 Minute Between Sets

or

"Shredded Helly"
3 Sets of 12-15 Reps
Dumbbell Tricep Extension
Rest 1 Minute Between Sets

https://www.youtube.com/watch?v=4--u52sHZPs