WOD in the past

DAILYSWEAT

Every 2:30 x 12 Rounds
4 Ring Dips
8 Calories Bike or Ski Erg
12 Sit Ups
16 Laterall Dumbell Hops


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

TEAMWORKOUT

In Teams of 3

30 Rounds For Time:
7/5 Calories Row
5 Power Cleans
3 Strict Pull Ups


*Partner need to Finish a full Round


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

"1.Frontsquat
On the 1:30 x 7
3 Front Squats
*start at 50% and built to 80-85% of 1RM



2.Conditioning
3 Rounds For Time:
21 Front Squat
18 Toes To Bar
15 Handstand Push Ups


Sweat: 40/20; Knee Raises; Pike Push up / Z-Press
Train: 50/30
Compete: 60/40

1.Bench Press
On the 3:30 x 3
12 Bench Presses
*start at 40-50% and built in weight



2.Conditioning
On the 3:30 x 5 Rounds:
400 Meter Run
12 Burpees


Sweat:
Train:
Compete:

BENCHMARKWORKOUT


“ROY”
5 Rounds For Time
15 Deadlifts
20 Box Jumps (24"/20")
25 Pull-Ups


Sweat: 60/40; Banded Pull Ups or Ring Rows
Train: 80/55
Compete: 100/70

1.Push Press
On the 2:30 x 5
5 Push Press
*w/ 2 sec. Pause in Dip Possition
*start at 50% and built in weight



2.Conditioning
10 Rounds For Time:
9 Sit Ups
6 Push Ups
3 Push Press


Sweat: 40/30
Train: 50/35
Compete: 60/40

1.Barbell Pendlay Rows
On the 2:30 x 5
8 Barbell Pendlay Rows
-into-


2.Conditioning
For Time:
50-75-100-75-50
Double Unders
100-200-400-200-100
Meter Run


Sweat: Single Unders x 2
Train:
Compete:

TEAMWORKOUT

In Teams of 3

For Time:
120/90 Calories Bike
15 Rope Climbs
150 Push Jerks
15 Rope Climbs
120/90 Calories Bike


Sweat: 40/20; Negativ Rope Climb x 2
Train: 50/30
Compete: 60/40

1.Squat Snatch
On the 2:30 x 5
5 Squat Snatches
*Build in Weight
*Beginner: 5 Power Snatches + 5 Overhead Squats


2.Conditioning
30-20-10:
Power Snatch
Front Squat
400 Meter Run



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

1. Strict Press
On the 2:30 x 5
10-9-8-7-6
Strict Presses
*start at 40% and built to 70-75% of 1 RM



2.Conditioning
EMOM x 16 (4 Rounds)
For Max Reps
Minute 1: Calories Bike
Minute 2: Straight Leg MedBall Sit Ups
Minute 3: Calories Row
Minute 4: Wall Walks


Sweat: 14/8; Wall Walk (As High as Possible)
Train: 20/14
Compete: 20/14

1. Alt. Back Rack Reverse Lunges
On the 3:00 x 4
12 Alt. Back Rack Reverse Lunges
*Build in Weight


2.Conditioning
AMRAP 15:
15 Box Jumps (24"/20")
10 Kettlebell Goblet Squat
5 Strict Pull-ups


Sweat: 16/12; Banded Pull Ups or Ring Rows
Train: 24/16
Compete: 32/24

1.Power Clean
On the 2:00 x 6
5-3-1-5-3-1
Touch and Go Reps!
Wave 1: 60%-70%-80%
Wave 2: 70%-80%-90%


2.Conditioning
8 Rounds For Time
7 Power Cleans
7 Burpees
200 Meter Run


Sweat: 40/20; 1 Hill Run
Train: 50/30
Compete: 60/40

1.Bench Press
On the 2:00 x 6
3 Bench Press
* 5 Second Negative
*start at 50% and built to 70% of 1 RM



2.Conditioning
AMRAP 14
9 Double Dumbbell Push Press
30 Double Unders
9 Toes to Bar
30 Double Unders



Sweat: 15/10; Knee Raises; 60 Single Unders
Train: 17,5/12,5
Compete: 22,5/15

DAILYSWEAT

Every 5:00 x 6 Rounds

20 D-Ball Jump Squats
1 Doubble Dumbbell Farmes Carry (Bis zur Schranke)
20 Plate Russian Twist
20 D- Ball Lunges
....



Sweat: 15/10; 15/10;10/5
Train: 17,5/15; 20/15; 15/10
Compete: 22,5/15; 20/15; 20/15

TEAMWORKOUT

In Teams of 3

AMRAP 12
120 Alt. Dumbbell Hang Snatches
60 Strict Pull Ups
- Max Box Jumps (24"/20") -


AMRAP 10
90 Alt. Dumbbell Hang Snatches
45 Strict Pull Ups
- Max Box Jump Overs (24"/20") -


AMRAP 8
60 Alt. Dumbbell Hang Snatches
30 Strict Pull Ups
- Max Burpee Box Jump Over (24"/20") -


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

1.Conditioning
For Time:
30 Double Dumbbell Devil's Cleans

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


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


2.Finisher
4 Sets of
10/10 One Kettlebell Single Leg Deadlift
https://www.youtube.com/watch?v=b9bHy3ojQWA
15 Banded Face Pulls
30-45 Seconds Wall Sit


Rest 1 Minute between Sets

1.Ring Dips
On the 3:00 x 4
5-8 Ring Dips
-into-
10/10 Kettlebell Side Bends
*Build in weight


2.Conditioning
For Time:
10-9-8-7-6-5-4-3-2-1
Toes to Bar
Hand Release Push-ups

*After each Round
10/8 Calories Ski or Bike


Sweat: Knee Raises
Train:
Compete:

BENCHMARKWORKOUT

“MORRISON”
For Time
50-40-30-20-10 Reps
Wall Ball Shots
Box Jumps (24"/20")
Kettlebell Swings


Sweat: 14/8; 16/8
Train: 20/14; 20/12
Compete: 20/14; 24/16

1. Push Press
On the 2:00 x 5
5-4-3-2-1
Push Press
*start at 50% and built to 85-90% of 1 RM


2.Conditioning
9 x 1 Minutes On / 1 Minutes Off
For Max Reps
1: Burpees over Row
2: Double Unders
3: Row


Sweat: Single Unders
Train:
Compete:

1.Power Clean
On the 2:00 x 6
3-3-2-2-1-1
*Start at 50-60% and built to 90-95% of 1RM


2.Conditioning
For Time:
1,000 Meter Run
50 Pull-ups
30 Power Cleans


Sweat: 40/25; Banded Pull Ups or Ring Rows
Train: 55/35
Compete: 70/45

DAILYSWEAT

On the 3:00 x 10 Intervals

Even:
15 Toes to Bar
Max Reps Alt. Dumbbell Goblet Reverse Lunges

Odd:
20 Box Jumps (24"/20")
Max Calories Ski Erg


Sweat: 20/15;

Train: 22,5/17,5
Compete: 25/20

TEAMWORKOUT

In Honour of Lazar Dukic

In Teams of 3

AMRAP 12
90 Calories Row
30 Bar Muscle Ups

-Into-

AMRAP 12
90 Calories Row
45 Strict Handstand Push Ups

-Into-

AMRAP 12
30 Bar Muscle Ups
45 Strict Handstand Push Ups


Sweat: Pike Push up or Z-Press ; Banded Pull Ups or Ring Rows
Train: Kipping Handstand Push Ups ; Chest to Bar Pull Ups / Pull Ups
Compete:

1.Back Squat
On the 2:30 x 5
8 Back Squats
*start at 50% and built to 65-70% of 1 RM


2.Conditioning
For Time:
800 Meter Run, 40 Wallballs
600 Meter Run, 30 Wallballs
400 Meter Run, 20 Wallballs
200 Meter Run, 10 Wallballs


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

1.Doubble Dumbbell Bench Press
On the 3:00 x 4
12-10-8-6 Reps
*build in weight


2.Conditioning
4 Rounds For Time:
50 Double Unders
20 Sit-ups
20 Push-ups
20 Box Jumps Over (24"/20")


Sweat: 100 Single Unders
Train:
Compete:

1.Deadlift
On the 2:00 x 6
5 Deadlifts w/2 Sec. Pause at knee height
start at 50% and built to 70-75% of 1RM


2.Conditioning
3 Rounds For Time:
21 Deadlifts
15 Pull-ups
9 Front Squats


Sweat: 40/30; Banded Pull Ups or Ring Rows
Train: 55/40
Compete: 70/50

1.Conditioning
[On the 00:00]:
100/85 Calories Bike

[On the 10:00]:
2,000/,1800 Meter Row

[On the 20:00]:
1 Mile Run

Score: Total Working Time
Time Cap: 30 Minutes


2.Finishers
3-4 Sets of
10 Doubble Dumbbell Chest Flys
10 Banded Triceps Push Downs
10 Banded Dead Bugs


Sweat:
Train:
Compete:

1. Hang Power Clean + Jerk
On the 2:30 x 5
2 Hang Power Cleans + 2 Jerks
*start at 50% and build to 80-85% of 1 RM Jerk


2.Conditioning
3 Rounds:
15 Hang Power Cleans
15 Lateral Barbell Burpees

Directly Into...

3 Rounds:
15 Push Jerks
15 Lateral Barbell Burpees

1.Bent Over Row
On the 3:00 x 4
10/10 Single Dumbbell Bent over Row
-into-
10/10 Side Plank Lifts
*Build in Weight


2.Conditioning
For Max Reps:
EMOM x 15 (5 Rounds)
Minute 1: Max Calories Bike
Minute 2: Max Calories Ski
Minute 3: Max Calories Row


Sweat:
Train:
Compete: