WOD in the past

TEAMWORKOUT

In Teams of 3

3 x AMRAP 11
60 Front Squats
400 Meter Run
60 Push Jerks
Max Calorie Bike Erg

Rest 1 Minute Between Rounds


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

1.Power Clean
On the 1:30 x 8
1 Power Clean
start at 50% and build to 90-95% of 1 RM


2.Conditioning
For Time:
15-12-9-6-3
Pull-ups
Power Cleans
Pull-ups
100-80-60-40-20
Double Unders


Sweat: 30/20; Banded Pull Ups or Ring Rows
Train: 45/30
Compete: 60/40

1.Front Rack Reverse Lunges
On the 3:00 x 4
8/8 Front Rack Reverse Lunges
*Finish one leg First
*Build in Weight


2.Conditioning
4 Rounds For Time:
30 AbMat Sit-ups
20 Lateral Barbell Burpees
10 Front Rack Reverse Lunges


Sweat: 30/20
Train: 40/27,5
Compete: 50/35

1.Sumo Deadlift
On the 2:30 x 6
8-6-4-8-6-4
*Build in Weight
*Wave 2 should be heavier then Wave 1!


2.Conditioning
For Time:
80 Box Jumps (24"/20")

On the Minute [Starting at 0:00]:
3 Devil's Presses


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

1.Front Squats
On the 1:15 x 10
1 Front Squat
*Same Weight across the sets
*Working Weight 85-95% of 1 RM


2.Conditioning
EMOM x 16 (4 Rounds)
Minute 1: X Calorie Row
Miunte 2: 15 Kettlebell Goblet Squats
Minute 3: X Shuttle Run
Minute 4: Rest


Sweat: 14/11 Calories; 16/12; 8 Shuttle Runs
Train: 16/13 Caloires; 24/16; 10 Shuttle Runs
Compete: 18/15 Calories; 32/24; 12 Shuttle Runs

1.Power Snatch
On the 2:00 x 5
5-4-3-2-1
Touch and Go Power Snatches


2.Conditioning
For Time:
10-9-8-7-6-5-4-3-2-1:
Power Snatch
Toes to Bar

Sweat: 30/20; Knee Raises
Train: 40/27,5
Compete: 50/35



3.Finisher
3 Sets of:
10 Barbell Rollouts
10 Banded Face Pulls

DAILYSWEAT
8 x 3 Minutes On / 1 Minute Off
20 Alt. Reverse Lunges
10 Ring Dips
Max Double Unders



Sweat: 15/10; Banded or Box Dips; Single Unders
Train: 17,5/12,5
Compete: 22,5/15

TEAMWORKOUT

In Teams of 2

For Time:
4 Rounds:
40 Burpee Box Jump Overs (24"/20")
20 Synchro AbMat Sit Ups

- Directly Into -

4 Rounds:
400 Meter Run
20 Synchro Single Dumbbell Hang Clean & Jerks

*Switch Arms Every 5 Reps


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

1.Thruster
On the 2:30 x 5
10-9-8-7-6
*Build in weight


2.Conditioning
For Time:
60/50 Calories Row or 45/30 Calories Bike
30 Doubble Dumbbell Thrusters
30 Pull-ups
40/30 Calories Row or Calories 30/20 Bike
20 Doubble Dumbbell Thrusters
20 Pull-ups


Sweat: 15/10; Banded Pull Ups or Ring Rows
Train: 17,5/12,5
Compete: 22,5/15

1.Bench Press
On the 3:00 x 4
10 Bench Presses
*start at 50% and build to 70%


2.Conditoning
EMOM x 16 ( 4 Rounds)
Minute 1: 15 Hand Release Push-ups
Minute 2: 14 Doubble Dumbbell Box Step Over
Minute 3: X Calorie Ski Erg
Minute 4: Rest


Sweat: 15/10; 11/8 Calories
Train: 17,5/12,5; 13/10 Calories
Compete: 22,5/15; 15/12 Calories

BENCHMARKWORKOUT

“MARSTON”
AMRAP in 20 minutes
1 Deadlift
10 Toes-to-Bar
15 Laterall Barbell Burpees


Sweat: 80/50; Knee Raises
Train: 120/90
Compete: 180/ 130

1.Back Squat
On the 3:00 x 4
10 Back Squats
*start at 40% and built in Weight


2.Conditioning
On the 4:00 x 4 Rounds
600 Meter Run
Max Reps Wallballs


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

1. Hang Power Snatch
On the 2:00 x 6
5 Hang Power Snatches
*start at 50% and build to 75% of 1 RM



2.Conditioning
4 Rounds For Time:
20-15-10-5
Hang Power Snatch
60 Double Unders
15 Box Jumps (24"/20")


Sweat: 30/20; 120 Single Unders
Train: 35/25
Compete: 40/30

DAILYSWEAT

30 Rounds for Time
2 Doubble Dumbbell Push Press
4 Push Ups
6 Laterall Dumbell Hops


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

TEAMWORKOUT

In Teams of 2
20 Rounds for Time
7 Deadlifts
1 Hill Sprint
7 Pull Ups

*Switch after Full Rounds


Sweat: 60/40; Banded Pull Ups or Ring Rows
Train: 90/60
Compete: 110/80

1.Front Squat
On the 3:00 x 4
10-8-6-4
start at 50% and built to 75-80% of 1 RM

2.Conditioning
On the 3:00 x 5 Rounds:
10 Wallballs
20 AbMat Sit-ups
10 Wallballs
Max Calorie Ski or Bike


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

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


2.Conditioning
AMRAP 15
15 Push Jerk
400 Meter Run
80 Double Unders

Sweat: 30/20; 160 Single Unders
Train: 45/30; 50 Double Unders
Compete: 60/40

1.Deadlift
On the 3:00 x 4 Sets
10 Deadlifts
start at 40% and build to 70% of 1 RM


2.Conditioning
AMRAP 16:
50 Kettlebell Swings
50 Box Jumps (30"/24")
50 Alt. Goblet Lunges

On the 2:00 [Starting at 0:00]:
10 Toes to Bar


Sweat: 16/8; Knee Raises
Train: 20/12
Compete: 24/16

1.Conditioning
6 Rounds for Max Reps:
1 Minute Row
1 Minute Bike
1 Minute Shuttle Runs
1 Minute Rest

Sweat:
Train:
Compete:



2. Finisher
3 Supersets
10 Double Dumbbell Curls
10 Banded Triceps Push Downs
10/10 Single Dumbbell Bent Over Row (from Bench)

Rest 1 Minute

1.Tempo Strict Press
On the 2:00 x 6
5 Strict Press w/ 3 Sec. Negativ
*start at 50% and built to 70-75%


2.Conditioning
AMRAP 15
6 Dumbbell Snatches (R)
6 Dumbbell Snatches (L)
6 Single Dumbbell Thrusters (R)
6 Single Dumbbell Thrusters (L)
10 Burpees


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

DAILYSWEAT
5 Rounds for Time
80 Double Unders
40 Sit-Ups
20 Alt. D-Ball Box Step Ups
15 Ring Dips
1 Doubble Dumbbell Farmes Carry


Sweat: 16/12; 15/10; Banded Ring Dips or Box Dips ; 160 Single Unders
Train: 24/16; 20/15; 50 Double Unders
Compete: 32/24; 20/15

TEAMWORKOUT

In Teams of 3

6 Rounds For Time:
30 Synchro Air Squats
30 Power Cleans
21 Strict Pull-ups
45/30 Calories Bike


Sweat: 40/20; Banded Pull Ups or Ring Rows
Train: 50/30
Compete: 60/40

1.Bench Press
On the 2:30 x 5
5 Bench Presses w/ 1 Sec. pause on chest
*start at 50% and build to 70-75% of 1 RM


2.Conditioning
For Time:
60 Burpee Box Jumps (24"/20")

Every 2 Minutes [Starting at 0:00]:
200 Meter Run


Sweat:
Train:
Compete:

1.Strict Press
On the 2:00 x 6
10-8-6-4-2-1
start at 40% and built to 85-90% of 1RM

2.Conditioning
3 Rounds:

AMRAP 3
Max Calories Ski Erg

- Rest 30 Seconds -

AMRAP 3
5 Toes to Bar
5 Handstand Push Up

- Rest 30 Seconds -


Sweat: Pike Push up or Z-Press; Knee Raises
Train:
Compete:

BENCHMARKWORKOUT

“JIMMY”
AMRAP in 30 minutes
5 Deadlifts
7 Pull-Ups
9 Push-Ups

Sweat: 60/30; Ring Rows or Banded Pull Ups
Train: 90/60
Compete: 120/90

1.Front Squats
On the 1:30 x 6
3 Front Squats
*start at 50% and built to 80-85%


2.Conditioning
3 Rounds x AMRAP 4:
21/15 Calorie Row
15 Dumbbell Front Squats
60 Double Unders

* Rest 4 Minutes Between Rounds
* Pick-up Where You Left Off In The Previous AMRAP

Sweat: 15/10; 120 Single Unders
Train: 17,5/12,5; 40 Double Unders
Compete: 22,5/15