WOD in the past

1.Conditioning
3 Rounds:
AMRAP 3
Max Calories Ski Erg

- Rest 30 Seconds -

AMRAP 3
30 Double Unders
10 Push-ups


Sweat: 40 Single Unders
Train: 20 Double Unders
Compete:


2.Finisher
4 Super Sets
10/10 Single Dumbbell Bent Over Row
10/10 Standing Pall of Presses

1.Push Jerk
On the 1:45 x 6 Sets:
2 Push Jerks
Start @50-55% and Build to 90% +- of 1 RM


2.Conditioning
In Teams of 2
For Time
1,200/1000 Meter Row
20 Clean & Jerks
1000/800 Meter Row
20 Clean & Jerks
800/600 Meter Row
20 Clean & Jerks


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

1. Bench Press
On the 2:00 x 6
Set 1: 10 Reps @55%
Set 2: 8 Reps @60%
Set 3: 6 Reps @65%
Set 4: 10 Reps @60%
Set 5: 8 Reps @65%
Set 6: 6 Reps @70%



2.Conditioning
4 Rounds for Time
400m run
20 Box Jumps 24"/20"
20 Wall Balls

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

1.Power Snatch
On the 1:30 x 6 Sets
3 Power Snatches Touch and Go
Build in Weight or to 80% of 1 RM



2.Conditioning
AMRAP 15:
7 Dumbbell Snatches (R)
7 Dumbbell Snatches (L)
12 Pull Ups
10 Laterall Dumbbell Burpees



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

DAILY SWEAT

AMRAP 25
8 Straight Leg Medball Sit ups
8 Single Dumbbell Squat
200 Meter Run*



* Run Counts As 1 Rep



Sweat: 15/10/14/8
Train: 20/15;20/14
Compete: 25/20;20/14

TEAMWORKOUT
In Teams of 3

AMRAP 28

45/30 Caloreis Assault Bike
45 Handstand Push-ups
45 Deadlifts


Sweat: 60/40; Z-Press or Pike Push Up
Train: 80/55; 30 Handstand Push Up
Compete: 100/70

1.Back Squat
On the 1:30 x 7
2 Back Squats
Build in Weight or to 90% of 1 RM



2.Conditioning
4 Rounds For Time:
20 Alt. Front Rack Lunges
15 Pull Ups
100 Meter Farmer Cary (bis zur Schranke)


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

1.Bent Over Row
On the 2:30 x 5 Sets:
10 Bent Over Row
- Into-
10/10 Side Bends
* Build in Weight



2.Conditioning
EMOM x 16 ( 4 Rounds)
Minute 1: Max Calories Row
Minute 2: Max Box Jumps (24"/20")
Minute 3: Max Alt. Hang Dumbbell Snatch
Minute 4: Rest


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

BENCHMARKWORKOUT


“DEE”
4 Rounds For Time
40 Air Squats
30 Hand-Release Push-Ups
20 Burpees
400 meter Run


Sweat:
Train:
Compete:

1.Clean Complex
On the 1:45 x 7 Sets:
1 Power Clean + 1 Hang Power Clean + 1 Power Clean
*Build in Weight or to 80-85% of 1 RM Power Clean



2.Conditioning
For Time
20 Power Cleans
20 Toes To Bar
30 Hang Power Clean
20 Toes To Bar
20 Power Cleans
20 Toes To Bar



Sweat: 40/25; Knee Raises
Train: 50/35
Compete: 60/45

1.Strict Press
On the 1:30 x 7
3 Strict Presses
*Build in Weight or to 80-85% of 1RM


2.Conditioning
8 Rounds For Time
6 Ring Dips
40 Double Unders
10 Doubble Dumbbell Box Step-ups (24"20")



Sweat: 15/10; Banded Ring Dips or Bench Dips; 80 Single Unders
Train: 17,5/12,5; 30 Double Unders
Compete: 22,5/15;

DAILYSWEAT

For Time
50/40 Calories Assault Bike or Ski Erg

21-15-9:
Kettlebell Swings
Burpees

50/40 Calories Assault Bike or Ski Erg

21-15-9:
Kettlebell Swings
Burpees


Sweat: 16/12
Train: 24/16
Compete: 32/24

TEAMWORKOUT

[TEAMS OF 4]
3 Rounds For Time
1000 Meter Row
12 Rope Climbs
60 Hang Squat Clean


Sweat: 40/25; 2x Negativ Rope Climb
Train: 45/30
Compete: 50/35


*One Athlete always perfom a Wall Sit while the other collecting Reps

1.Press & Pull
On the 1:45 x 6
5 Bench Presses
- Diretly Into -
10 Banded Face Pulls
*Build in Weight or to 75% of 1RM


2.Conditioning
3 Rounds For Time:
40 Sit-ups
15 Handstand Push Up
200 Meter Farmers Carry



Sweat: 15/10; Z-Press or Pike Push Up
Train: 17,5/12,5; 10 HSPU
Compete: 22,5/15

1.Deadstop Deadlift
On the 1:30 x 6 Rounds
5 Deadstop Deadlift
*Build in Weight or to 70-75% of 1 RM
‍

2.Conditioning
4 Rounds x AMRAP 3:
25 Deadlifts
Max Box Jumps (24"/20")

Rest 2 Minutes Between Rounds



Sweat: 55/30
Train: 70/45
Compete: 85/60

1.Push Jerk
On the 1:15 x 8 Rounds
2 Push Jerks
Build in Weight or to 85-90 % of 1 RM

‍

2.Conditioning
AMRAP 15:
20 Laterall Barbell Burpees
10 Push Jerks


Sweat: 40/25
Train: 55/35
Compete: 70/45

1. Pausing Front Squat
On the 1:30 x 6 Rounds:
3 Pausing Front Squat
w/ 2 Seconds Pause in Bottom Position
Build in Weight or to 75-80% of 1 RM



2.Conditioning
For Time:
60 Wall Ball
300 Double Unders
1000 Meter Run


Sweat: 14/8; 600 Single Unders
Train: 20/14; 200 Double Unders
Compete: 20/14

1.Power Snatch
On the 1:30 x 7
3 Power Snatch w/ 2 Seconds Pause in Catch Position
Build in Weight or to 65-70% of 1 RM
‍

2.Conditioning
AMRAP 12
4,8,12,16,20....
Dumbbell Snatches
2,4,6,8,10....
Toes to Bar



Sweat: 15/10; Knee Raises / Straight Leg Raises
Train: 17,5/12,5
Compete: 22,5/15

For Time (TC:14)
6 Rounds
15 Box Jump Overs (24"/20")
12/10 Calories Assault Bike

- Rest 3 Minutes -

For Time (TC:14)
3 Rounds:
18 Laterall Dumbbell Burpees
24 Alt. Doubble Dumbbell Lunges

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

TEAMWORKOUT


TEAMS OF 3
Buy-In:
800 Meter Run (Together)

60 Handstand Push Ups
90 Pull-ups
150 Push Presses
90 Pull Ups
60 Handstand Push Ups

Cash-Out:
800 Meter Run (Together)


Sweat: 30/20; Banded Pull Ups/Ring Rows; Pike Push Up/Z- Press
Train: 35/25
Compete: 40/30


"

1. Power Clean
On the 2:00 x 6
5 Power Cleana TNG!
Build in Weight or to 75% of 1 RM

‍

2.Conditioning
For Time:
27-21-15-9 Power Cleans
80 Double Unders


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

1.Bent Over Row
On the 2:00 x 5
10 Bent over Rows
*Build in Weight!



2.Conditioning
EMOM x 12 (4 Rounds)
Minute 2: Max Calories Ski Erg
Minute 2: Max Wall Balls


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

BENCHMARKWORKOUT

"McGhee"
AMRAP in 30 minutes
5 Deadlifts
13 Push-Ups
9 Box Jumps (24"/20")


Sweat: 75/55
Train: 100/70
Compete: 125/85

1.Push Jerk
On the 1:45 x 6
4 Push Jerks
Build to 70-75% of 1 RM



2.Conditioning
4 x AMRAP 4
15 Push Jerks
400 Meter Run
Max Toes to Bar

Rest 1:00 Minutes Between Rounds


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

1. Back Squat
On the 1:45 x 6
5 Back Squats
Build in Weight or to 75-80% of 1 RM

‍
2.Conditioning
For Time:
40 Doubble Dumbbell Squats
200 Meter Doubble Dumbbel Farmers Carry
60/50 Caloreis Row or 50/40 Calories Assault Bike


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

DAILYSWEAT

AMRAP 30
400 Meter Run
30 Kettlebell Swings
15 Strict Pull-ups


Sweat: 16/8; Banded Pull Ups or Ring Rows
Train: 20/12; 10 Strict Pull Ups
Compete: 24/16

TEAMWORKOUT

In Teams Of 3
3 Rounds For Time:
75/60 Calories Assualt Bike
60 Burpees to Target
60 Box Jumps (24"/20")



Sweat:
Train:
Compete: