WOD in the past

1.Clean and Jerk
On the 1:30 x 7
1 Hang Power Clean + 1 Jerk
start at 50% and built to 85-90% of 1 RM Jerk


2.Conditioning
5 Rounds For Time:
400 Meter Run
10 Hang Clean & Jerks

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

DAILYSWEAT

20 Rounds for Time:
6 Alt. Doubble Dumbbell Lunges
5 V-Ups
4 Laterall Dumbbell Burpees
3 Strict Pull Ups


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

TEAMWORKOUT

In Teams of 3

3 Rounds For Time:
600 Meter Run
60 Power Snatches
60/45 Calories Row
60 Hang Power Snatches


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

1.Front Squat
On the 2:30 x 5
5 Front Squats w/ 2 Sec. Pause in Bottom Position


2.Conditioning
18-15-12-9-6-3:
Toes to Bar
Front Squats
Box Jumps (24"/20")



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

1.Push Press
On the 2:00 x 6
3 Push Press w/2 Sec Pause in Dip Position
*start at 50% and built to 75% of 1 RM


2.Conditioning
In Teams of 2
AMRAP 20
100 Double Unders
2 Doubble Kettlebell Farmers Carry (Schranke) (One each Person)
20 Doubble Dumbbell Push Press


Sweat: 15/10; 16/8; 200 Single Unders
Train: 17,5/12,5; 24/16
Compete: 22,5/15; 32/24

1.Power Clean
On the 3:00 x 4
12-10-8-6
Touch and Go Power Cleans
start at 40% and build to 60% of 1 RM



2.Conditioning
3 Rounds For Time:
400 Meter Run
12 Power Cleans
21 Burpees


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

1.Conditioning
For Time:
120/90 Calorie Row or 90/60 Calories Bike
60 Pull-ups
45 Dumbbell Box Step-ups (24"/20")

* Partition However You'd Like


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



2.Finisher
3 Sets
12 Alt. Renegade Rows
10/10 Bulgarian Split Squats

- Rest 1 Minute -

1.Dumbbell Bench Press
On the 2:30 x 5
10 Double Dumbbell Bench Press
- Into -
10/10 Pall of Presses
*build in weight



2.Conditioning
On the 2:30 x 6
9 Russian Kettlebell Swings
12 Hand Release Push-ups
21 AbMat Sit-ups




Sweat: 16/8
Train: 24/16
Compete: 32/24

DAILYSWEAT

Buy In: 1992 Meters Row

- Into-
6 Rounds:
23 Box Jump Overs
23 Single Dumbbell Push Jerk

-Into-

Cash Out: 1992 Meters Ski Erg


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

TEAMWORKOUT

In Teams of 3

For Time:
1,600 Meter Run
*12 Rounds:
10 Wallballs + 1 Rope Climb

800 Meter Ball Run
*9 Rounds:
10 Wallballs + 1 Rope Climb

400 Meter Run
*6 Rounds:
10 Wallballs + 1 Rope Climb

* One Partner always Finish a full Round, then Switch

Sweat: 14/8; Negativ Rope Climb x 2
Train: 20/14;
Compete 20/14;

1.Sumo Deadlift
On the 2:00 x 6
10-8-6-4-2
*Build in weight


2.Conditioning
For Time:
42 Doubble Dumbbel Deadlifts
21 Handstand Push Up
120 Double Unders


42 Doubble Dumbbel Deadlifts
15 Handstand Push Up
80 Double Unders

42 Doubble Dumbbel Deadlifts
9 Handstand Push Up
40 Double Unders


Sweat: 15/10; Pike Push Up or Z-Press; Single Unders x 2
Train: 20/15
Compete: 25/20

1.Bench Press
On the 2:30 x 5
8 Bench Presses
* start at 40% and build up to 65-75% of 1 RM


2.Conditioning
3 Rounds x AMRAP 3:30
15 Toes to Bar
12 Burpees Over Rower
Max Calorie Row

Rest 3:30 Minutes Between Rounds


Sweat: Knee Raises
Train:
Compete:

BENCHMARKWORKOUT


“WITTMAN”
7 Rounds For Time
15 Kettlebell Swings
15 Power Cleans
15 Box Jumps (24"/20")


Sweat: 16/8; 30/20
Train: 20/12; 35/25
Compete: 24/16; 40/30

1.Overhead Squat
On the 2:00 x 6
5 Overhead Squat
start at 50% and built to 75-80% of 1 RM


2.Conditioning
"NANCY"
5 Rounds For Time:
400 Meter Run
15 Overhead Squats


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

1.Strict Press
On the 2:00 x 6
5 Strict Press
*start at 50% and built to 75-80% of 1 RM


2.Conditioning
E2MOM x 8 (4 Rounds)
Minute 1+2: 15 Single Arm Devil's Press
Minute 3+4: X Calories Bike


Sweat: 15/10; 22/16 Calories
Train: 17,5/12,5; 26/20 Calories
Compete: 22,5/15; 30/24 Calories

DAILYSWEAT

AMRAP 30
2,2,2,4,4,4,6,6,6
Doubble Dumbbell Box Step Over (24"/20")
Ring Dips
Alt. Jumping Lunges

*After each Round Perform
40 Laterall Dumbbell Hops


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

TEAMWORKOUT

In Teams of 3

4 Rounds:
750/500 Meter Ski Erg
60 Push Jerk

Directly Into...

4 Rounds:
400 Meter Run
60 Toes to Bar


Sweat:
Train:
Compete:

1.Deadlift
On the 2:00 x 6
5 Deadlifts
start at 50% and built to 75-80% of 1 RM


2.Conditioning
For Time:
10-9-8-7-6-5-4-3-2-1:
Deadlifts

*After Each Set: 15 Wallballs



Sweat: 60/40; 14/8
Train: 80/55; 20/14
Compete: 100/70; 20/14

1.Conditioning
5 Rounds For Time:
30/25 Calories Bike or 40/35 Calories Row
10 Burpees
30 AbMat Sit-ups
10 Burpees



2.Finisher
3-4 Sets
10 Double DB Skull Crushers
20 Sec. Ring Suported Hold
10 Barbell Biceps Curls

Rest 1 Minute after each Set

Sweat:
Train:
Compete:

1.Power Clean
On the 1:30 x 7
3 Touch and Go Power Cleans
*start at 50 and built to 75-80% of 1 RM


2.Conditioning
8 Rounds For Time:
5 Power Cleans
30 Double Unders
100 Meter Run


Sweat: 40/20; 60 Single Unders
Train: 55/35
Compete: 70/45

1.Barbell Complex
On the 2:00 x 6
2 Front Squats + 1 Push Press
Start at 50% and build to 80-85% of 1 RM Push Press



2.Conditioning
AMRAP 4:
7 Push Press (W1)
7 Front Squats (W1)
7 Pull-ups

[Rest 2 Minutes]

AMRAP4
5 Push Press (W2)
5 Front Squats (W2)
5 Pull-ups

[Rest 2 Minutes]

AMRAP 4:
3 Push Press (W3)
3 Front Squats (W3)
3 Pull-ups


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

1.Bench Press
On the 2:00 x 6
5-5-3-3-1-1
*start at 50% and build to 85-90% of 1 RM


2.Conditioning
10 Rounds For Time:
10 Dumbbell Snatches
10 Box Jumps (24"/20")
10 Push-ups


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

DAILYSWEAT

3:00 Minutes On / 1:00 Off
15/12 Calories Ski Erg or 18/15 Calories Row
20 Straight Leg MedBall Sit Ups
In Remaining Time Max Strict Pull Ups


Sweat: 14/8; Banded Pull Up or Ring Rows
Train: 20/14
Compete: 20/14

TEAMWORKOUT

In Teams of 3

2 Rounds for Time
200 Wallballs
150/120 Calories Bike
100 Handstand Push Ups


Sweat: 14/8; Pike Push Up or Z-Press
Train: 20/14
Compete: 20/14

1.Deadstop Deadlifts
On the 2:00 x 6
5 Deadstop Deadlifts
start at 50% andd built to 75% of 1RM



2.Conditioning
AMRAP 18
10 Deadlifts
10 Burpees
10 Kettlebell Swings
200 Meter Run


Sweat: 60/30; 16/12
Train: 80/50; 24/16
Compete: 100/70; 32/24

1.Back Squat
On the 2:00 x 6 Sets
4 Back Squats w/ 2 Sec. Pause in bottom Position
*start at 50% and Built to 70-75%



2.Conditioning
3 Rounds for Time
40 Kettlebell Goblet Squats
30 Hand Release Push Ups
20 Toes to Bar


Sweat: 24/16; Knee Raises
Train: 28/20;
Compete: 32/24

BENCHMARKWORKOUT


“DANNY”
AMRAP in 20 minutes
30 Box Jumps (24"/20")
20 Push Presses
30 Pull-Ups



Sweat: 30/20; Banded Pull Ups or Ring Rows
Train: 40/27,5
Compete: 50/35

1.Power Clean
On the 1:30 x 7
1 Power Clean
*start at 50-60% and Build to a Daily Max


2.Conditioning
AMRAP 6:
Buy-In: 600 Meter Run
9 Power Cleans
21 Double Unders

- Rest 1 Minute -

AMRAP 6:
Buy-In: 400 Meter Run
6 Power Cleans
21 Double Unders

- Rest 1 Minute -

AMRAP 6:
Buy-In: 200 Meter Run
3 Power Cleans
21 Double Unders


Sweat: 30/15; 35/20; 40/25; 42 Double Unders
Train: 40/25; 50/30; 60/35
Compete: 45/30; 60/40; 75/50

1.Front Rack Lunges
On the 3:00 x 4
14 Alt. Front Rack Lunges
*Built in Weight


2.Conditioning
3 x 3:00 Minute On / 3:00 Off
10 Laterall Dumbbell Burpees
16 Alt. Single Dumbbell Overhead Lunges
Max Calories Row


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