WOD in the past

Daily Sweat
For Time
50-40-30-20-10
Kettlebell Sumo Deadlift High Pulls
Single Kettlebell Push Jerk
10-8-6-4-2
Wall Walks



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


-------------------------
Beyond the 60
"Big Arni"
4 Sets 6-8 Reps (Each Side)
Standing Single Arm Dumbbell Arnold Presses
https://www.youtube.com/watch?v=WAZmmniSvfA
Rest 90 Seconds Between Sets

or

"Shredded Helly"
3 Sets 10-12 Reps (Each Side)
Standing Single Arm Dumbbell Arnold Presses
Rest 90 Seconds Between Sets

TEAM WORKOUT

"Hidden Valley"
TEAMS OF 3
AMRAP 35:

Buy-In: 800 Meter Team Run
*Each Team needs to Carry one Dumbbell

-Diretly Into-

Max Rounds of
90 Wallballs
90 Toes to Bar
200 Meter Run*
*Each Team needs to Carry one Dumbbell


Sweat: 17,5/12,5; 14/8; Knee Raises
Train: 22,5/15; 20/14; 60 Toes to Bar
Compete: 25/17,5; 20/14

------------------
Beyond the 60
"Big Arni"
4 Sets 8-10 Reps (Each Side)
Lateral Barbell Lunge
Rest 60 Seconds Between Sets

Or

"Shredded Helly"
3 Sets 10-12 Reps (Each Side)
Lateral Barbell Lunge
Rest 60 Seconds Between Sets

https://m.youtube.com/watch?v=v8DxqlcxQSg

1. Deadlift
In 12 Minutes Build to a Heavy Set of 8 Reps



2. Conditioning
“Hello Darkness”
EMOM x 15 (5 Rounds)
Minute 1: 12 Pull Ups
Minute 2: 12 Dumbbell Hang Snatches
Minute 3: 200/150 Meter Ski Erg


Sweat: Ring Rows; 15/10; 150/100 Meter Ski Erg
Train: 8 Pull Ups; 17,5/12,5
Compete: Chest to Bar; 22,5/15


----------
Beyond the 60
"Big Arni"
4 Sets 8-10 Reps (Each Side)
Single Leg Dumbbell Hip Thrusts
Rest 60 Seconds Between Sets

or

"Shredded Helly"
3 Sets 10-12 Reps (Each Side)
Single Leg Dumbbell Hip Thrusts
Rest 60 Seconds Between Sets

https://www.youtube.com/watch?v=KW7yo5x7-HI

1.Bent Over Row
5 Sets
10 Barbell Bent Over Rows
*Build in Weight to a moderate Set



2.Conditioning
"Road to Nowhere"
AMRAP 20
1 Hill Run
5 Push-ups, 10 Air Squats, 15 Sit-ups
2 Hill Runs
5 Push-ups, 10 Air Squats, 15 Sit-ups
3 Hill Runs
5 Push-ups, 10 Air Squats, 15 Sit-ups
...
Add 1 Hill Run Each Round

Sweat
Train
Compete

--------------------
Beyond the 60
"Big Arni"
Dumbbell Neutral Grip Flys
4 Sets of 8-10 Reps
Rest 1 Minute Between Sets

or

"Shredded Helly"
Dumbbell Neutral Grip Flys
3 Sets of 12-15 Reps
Rest 1 Minute Between Sets

https://www.youtube.com/watch?v=AVIBmE5iQrQ&list=PLz-l7oWFJS0IxqAIOAMVLdaKcXGJ_bQ1X&index=27

1. Push Press
Build to a Heavy Set of 3


2.Conditioning
2 Rounds For Max Reps
Tabata - 8 x 20 Seconds On/ 10 Off
Push Presses

Tabata - 8 x 20 Seconds On/ 10 Off
Calories Row


Sweat: 25/20
Train: 35/25
Compete: 45/30





- - - - - - - - - - --
Beyond the 60
"Big Arni" & "Shredded Helly"
4 Sets 20-30 Banded Rows
Rest 45-60 Seconds Between Sets

https://www.youtube.com/watch?v=QOBO234Cd24

1. Hang Power Clean
Build to a Heavy Set of 3 Hang Power Cleans


2.Conditioning
“ON REPEAT”
2:30 On / 2:30 Off x 5 Rounds
10 Hang Power Cleans
30 Double Unders
In Remainign Time: Max Laterall Barbell Burpees

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


-------------------------
Beyond the 60
"Big Arni" & "Shredded Helly"
For Quality:
200 Banded Seated Lat Pull Downs
https://www.youtube.com/watch?v=MDAk3N1wEfI

Bring a Friend Day

1. Back Squat
Every 2:00 Minutes x 5 Sets
5 Back Squats
*Build to a moderate-heavy set


2.Conditioning
In Teams of 2
AMRAP 15
"I GO, YOU GO"
10 Kettlebell Swings
8 Box Jump Overs (24"/20")
6/4 Calories Assault Bike

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

-------------------------
Beyond the 60
"Big Arni"
4 Sets 8 Reps (Each Side)
Double Kettlebell Suitcase Bulgarian Split Squats
https://www.youtube.com/watch?v=yoHHO-BH29g
Rest 60 Seconds Between Sets

or

"Shredded Helly"
3 Sets 10-12 (Each Side)
Double Kettlebell Suitcase Bulgarian Split Squats
Rest 60 Seconds Between Sets

Daily Sweat
Every 03:00 Minutes x 10 Rounds
10 Alt. Single Dumbbell Goblet Reverse Lunges
10 Hand Release Push Ups
10 Single Dumbbell Push Presses


Sweat: 15/10
Train: 22,5/17,5
Compete: 25/17,5


----------
Beyond the 60
"Big Arni"
EMOM x 12 (4 Rounds)
Minute 1: 8-10 Double Dumbbell Seatead Lateral Raises
https://www.youtube.com/watch?v=b4TJyYBuKqc
Minute 2: 30-40 Seconds Max Seated Banded Rows
https://www.youtube.com/watch?v=oiP_S1jwHvE
Minute 3: Rest

or

"Shredded Helly"
EMOM x 12 (4 Rounds)
Minute 1: 40 Seconds Seatead Lateral Raises (w/ 1,25-2,5 kg Plates)
Minute 2: 40 Seconds Max Seated Banded Rows
Minute 3: Rest

Team Workout

In Teams of 4

"Modified Jolly Roger"

AMRAP 32
120 Alternating Dumbbell Snatches
1200/1000 Meter Ski Erg
12 Rope Climb

*One Athlete need to hold one Kettlebell (Farmers Hold)



Sweat: 15/10; Negativ Rope Climb; 16/12
Train: 17,5/12,5; 24/20
Compete: 22,5/15; 32/24


--------------------
Beyond the 60
"Big Arni"
4 Sets of 8-10 Reps
Seated Dumbbell Hammer Curl
Rest 45-60 Seconds Between Sets

or

"Shredded Helly"
3 Sets of 12-15 Reps
Seated Dumbbell Hammer Curl
Rest 45-60 Seconds Between Sets

1. Back Squat
5 Sets
Build to a heavy Set of 2 Reps
or @85-90% of 1 RM Back Squat


2. Conditioning
5 x AMRAP 3
3 Strict Pull Ups
6 Box Jump Overs (24""/20)
9 Wall Balls

Rest 1 Minute Between Rounds


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


------------------
Beyond the 60
"Big Arni"
4 Sets 8-10 Reps (Each Side)
Lateral Barbell Lunge
Rest 60 Seconds Between Sets

Or

"Shredded Helly"
3 Sets 10-12 Reps (Each Side)
Lateral Barbell Lunge
Rest 60 Seconds Between Sets

https://m.youtube.com/watch?v=v8DxqlcxQSg

1. Deadlift
In 10 Minutes Build to a Heavy Single
No Max Attemps!



2.Conditioning
"Modified Joker"
For Time
1-2-3-4-5-6-7-8-9-10
Push Jerks
10-9-8-7-6-5-4-3-2-1
Deadlifts


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

----------
Beyond the 60
"Big Arni" & "Shredded Helly"
5 Sets
30-40 Seconds GHD Hip Extensions (Optional: Weighted)
20-30 Seconds Rest Between Sets
https://www.youtube.com/watch?v=P35FIX7Ocso

1. Primer
EMOM x 5
5 Front Squats
*Build up to your Workout Weight
*From Floor


2.Conditioning
"Three Dimensional"
For Time
50 Sit-ups
400 Meter Run
30 Burpees Over the Bar
20 Front Squats

Rest 2 Minutes

50 Sit Ups
400 Meter Run
30 Burpees Over the Bar
20 Front Squats

Rest 2 Minutes

50 Sit-ups
400 Meter Run
30 Burpees Over the Bar
20 Front Squats


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


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

or
"Shredded Helly"
3 Sets of 12-15 Reps (Each Side)
Double Kettlebell Suitcase Split Squats
Rest 45 Seconds Between Sets

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

1.Power Clean and Push Jerk
5 Sets
1 Power Clean + 3 Push Jerks
Build up to a heavy Set
or @75-80% of 1 RM Clean and Jerk



2.Conditioning
"Razor's Edge"
5 Rounds For Time
9 Clean & Jerks
30 Double Unders
9 Pull-ups
30 Double Unders

Sweat: 25/20; 60 Single Unders; Ring Rows
Train: 35/25; 6 Pull Ups
Compete: 45/30


----------
Beyond the 60
"Big Arni"
4 Sets
12-16 Alternating Double Kettlebell Gorilla Rows
20 Seconds Rest
45 Seconds Max Banded Seated Rows
Rest 60 Seconds Between Sets

or

"Shredded Helly"
3 Sets
20 Alternating Double Kettlebell Gorilla Rows
20 Seconds Rest
45 Seconds Max Banded Seated Rows
Rest 60 Seconds Between Sets

https://www.youtube.com/watch?v=oiP_S1jwHvE
https://www.youtube.com/watch?v=Ln1j7lm6SrE

1. Bench Press
6 Sets
Build to a heavy Set of 6



2.Conditoning
AMRAP 10
1 Toe To bar
2 Russian Kettlebell Swings

2 Toe To Bars
4 Russian Kettlebell Swings

3 Toe To Bars
6 Russian Kettlebell Swings
...
Add 1 Toe To Bar & 2 Russian Kettlebell Swings per Round

Sweat: 16/12; Knee Raises
Train: 24/16
Compete: 32/24


---------------
Beyond the 60
"Big Arni" & "Shredded Helly"
EMOM x 6
Minute 1: 30 Seconds Max Plate Russian Twists
Minute 2: 30 Seconds Alternating Single Leg V-Ups

Daily Sweat

"Electric Triangle"
For Time:
A. 10-9-8-7-6-5-4-3-2-1
Calorie Row
Burpee Over Rower

Rest 1 Minute

For Time:
B. 10-9-8-7-6-5-4-3-2-1
Calorie Bike
Burpees

For Time:
C. 10-9-8-7-6-5-4-3-2-1
Calorie Ski Erg
Burpee to Plate



Sweat: Down Ups
Train:
Compete:


-------------------------
Beyond the 60
"Big Arni" & "Shredded Helly"
For Quality:
100 Double Dumbbell Tricep Kickbacks
https://www.youtube.com/watch?v=cEFRuNl4Q90

TEAM WORKOUT

"Lethal Linda"
Teams of 3
AMRAP 6: Box Jump Over (24"/20")
AMRAP 6: Deadlifts
AMRAP 6: Ring Dips
AMRAP 6: Power Clean
AMRAP 6: Box Jump Over (24"/20")


Sweat: DL 60/40; Clean 40/20
Train: DL 90/60; Clean 50/30
Compete: DL 120/80; Clean 60/40


- - - - - - - - - - - - - -
Beyond the 60
"Big Arni"
4 Sets
8-10 Double Dumbbell Tall Kneeling Hammer Curls
https://www.youtube.com/watch?v=8f0ruLOG5Yo
-Into-
30-40 Seconds Max Banded Triceps Extensions
https://www.youtube.com/watch?v=HXia-KuaBu4
Rest 60 Seconds Between Sets

or

"Shredded Helly"
3 Sets
12-15 Double Dumbbell Tall Kneeling Hammer Curls
-Into-
30-40 Seconds Max Banded Triceps Extensions
Rest 45-60 Seconds Between Sets

1. Overhead Squats
Build to a Moderate Set of 8 Overhead Squats

2. Conditioning
"NEGATIVE NANCY"
For Time:
21 Overhead Squats
800 Meter Run
18 Overhead Squats
600 Meter Run
15 Overhead Squats
400 Meter Run
12 Overhead Squats
200 Meter Run
9 Overhead Squats

Sweat: 30/20
Train: 35/25
Compete: 40/30

----------
Beyond the 60
"Big Arni"
4 Sets 8-10 Reps (Each Side)
Single Leg Dumbbell Hip Thrusts
Rest 60 Seconds Between Sets

or

"Shredded Helly"
3 Sets 10-12 Reps (Each Side)
Single Leg Dumbbell Hip Thrusts
Rest 60 Seconds Between Sets

https://www.youtube.com/watch?v=KW7yo5x7-HI

1. Strict Pull Up
3-4 Sets:
8 Strict Pull Ups*
* Build up in Weight
*Use a Band to Support



2.Conditioning
"Devilish""
AMRAP 20:
10 Single Dumbbell Box Step-ups (24""/20"")
15 Single Arm Devil's Press
20 Single Dumbbell Box Step-ups (24""/20"")
15 Single Arm Devil's Press
30 Single Dumbbell Box Step-ups (24""/20"")
15 Single Arm Devil's Press
40 Single Dumbbell Box Step-ups (24""/20"")
15 Single Arm Devil's Press
50 Single Dumbbell Box Step-ups (24""/20"")
15 Single Arm Devil's Press
...
Add 10 Single Dumbbell Box Step-ups Each Round

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



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

or
"Shredded Helly"
3 Sets of 12-15 Reps (Each Side)
Double Kettlebell Suitcase Split Squats
Rest 45 Seconds Between Sets

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

1.Deadlift
5 Sets
Build to a Heavy Set of 3
or @80-85% of 1 RM Deadlift



2."The Sims"
10 Rounds For Time

5 Unbroken Double Unders
10 Straight leg Med Ball Sit-ups
1 Single Arm Kettlebell Farmers Carry

10 Unbroken Double Unders
10 Straight leg Med Ball Sit-ups
1 Single Arm Kettlebell Farmers Carry

15 Unbroken Double Unders
10 Straight leg Med Ball Sit-ups
1 Single Arm Kettlebell Farmers Carry
....
50 Unbroken Double Unders
10 Straight leg Med Ball Sit-ups
1 Single Arm Kettlebell Farmers Carry




Sweat: Single Under x2; WB 14/8; KB 16/12
Train: WB 20/14; KB 24/16
Compete: WB 20/14; KB 32/24


-------------------------
Beyond the 60
""Big Arni"" & ""Shredded Helly""
3-4 Sets
20 Dumbbell Twists
https://www.youtube.com/watch?v=Tau0hsW8iR0
10/10 Side Plank Pulls
https://www.youtube.com/watch?v=0iIR5wsTD3I
Rest 60 Seconds Between Sets "

1. Front Sqaut
3-5 Sets:
Build to a Moderate - Heavy Set
Or 5 Reps @ 70-80%


2. Conditioning
5 Rounds
02:00 On / 02:00 Off
200/160 Meter Row
Remaining Time Max Reps Wall Ball


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

---------------
Beyond the 60
"Big Arni"
4 Sets of 8 Reps (Each Side)
Dumbbell Curtsy Squats from Riser
Rest 1 Minute Between Sets
https://www.youtube.com/watch?v=U3yIzLZB3qo&list=PLz-l7oWFJS0KqLRePqJ8b26MA4nt5jWCp&index=99

or
"Shredded Helly"
3 Sets of 12 Reps (Each Side)
Dumbbell Curtsy Squats from Riser
Rest 1 Minute Between Sets

1. Push Press
3-5 Sets:
Build to a Moderate - Heavy Set
Or 3 Reps @ 70-80%

2. Conditioning
"Floored"
AMRAP 4:
21/15 Calorie Bike
21 Burpees
21 Chest to Bar Pull-ups

Rest 4 Minutes

AMRAP 4:
15/9 Calorie Bike
15 Burpees
15 Toes to Bar

Rest 4 Minutes

AMRAP 4:
9/6Calorie Bike
9 Burpees
9 Pull-ups


Sweat: 18-12-6 Reps; Ring Rows
Train: 18-12-6 Reps; Pull Ups
Compete Chest to Bar


---------------
Beyond the 60
"Big Arni"
4 Sets 12 Reps
Single Dumbbell Bicep Curls
Rest 45 Seconds Between Sets

or
"Shredded Helly"
3 Sets 20 Reps
Single Dumbbell Bicep Curls
Rest 45 Seconds Between Sets

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

Daily Sweat

For Max Reps

EMOM x 36 (9 Rounds)
Minute 1: Max Single Dumbbell Hang Snatches
Minute 3: Max Box Jumps (24"/20")
Minute 2: Max Calories Row
Minute 4: Rest

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

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

or

"Shredded Helly"
3 Sets of 15 Reps
Dumbbell Pullovers
Rest 45-60 Seconds Between Sets

https://www.youtube.com/watch?v=owr5y-s6-Qk

Team Workout

In Teams of 2
For Time
4 Rounds
600 Meter Team Run
40 Push Jerks
30 Pull Ups


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

----------
Beyond the 60
""Big Arni"" & ""Shredded Helly""
3 Sets
30 Standing Banded Lat Pull Downs
https://www.youtube.com/watch?v=LfGyMCw_Zd0
30 Banded Pull Aparts
https://www.youtube.com/watch?v=MnDpmNYUjbc
Rest 60 Seconds "

1. Strength Cycle - "WE'RE GETTING STRONGER"
Deadlift Re-Testing
15 Minutes to find your 1 RM Deadlift

2.Conditioning
E2MOM x 6 (3 Rounds)
Minute 1+2: 20 Deadlifts
Minute 3+4: X Calories Assault Bike


Sweat: 70/55; 20/16 Calories
Train: 90/70; 24/20 Calories
Compete: 110/85; 28/24 Calories

---------------
Beyond the 60
""Big Arni""
4 Sets of 10 Reps
Single Dumbbell Good Mornings
*Tempo: Slow Down, Fast Up
Rest 1 Minute Between Sets

or
""Shredded Helly""
3 Sets 12-15 Reps
Single Dumbbell Good Mornings
*Tempo: Slow Down, Fast Up
Rest 45 Seconds Between Sets

https://www.youtube.com/watch?v=ZjtCkPtzYtM"

1. Strength Cycle - ""WE'RE GETTING STRONGER""
Strict Press Re-Testing
13 Minutes to find your 1 RM Strict Press

2.Conditioning
AMRAP 15
10 Handstand Push Ups
10 V-Ups
10 Alt. Double Dumbbell Plank Rows
10 V- Ups

Sweat: 15/10; Pike Push Up; Tuck Ups
Train: 17,5/12,5; 6 Handstand Push Ups
Compete: 22,5/15


----------
Beyond the 60
4-5 Sets
40 Seconds Alternating Deadbugs *w/ Kettlebell
40 Seconds Rest Between Sets

https://www.youtube.com/watch?v=pXcG0IH2Nkg

1. Strength Cycle - "WE'RE GETTING STRONGER"
Back Squat Re -Testing
15 Minutes to find your 1 RM Back Squat

2.Conditioning
EMOM x 14 (7 Rounds)
Minute 1: 10 Barbell Hang Squat Clean
Minute 2: 20 Kettlebell Swings

Sweat: 25/15; 16/8
Train: 35/25; 20/12
Compete: 45/35; 24/16

----------
Beyond the 60
""Big Arni"" & ""Shredded Helly""
5 Sets
30-40 Seconds GHD Hip Extensions (Optional: Weighted)
20-30 Seconds Rest Between Sets
https://www.youtube.com/watch?v=P35FIX7Ocso"