WOD in the past

TEAMWORKOUT

In Teams of 3

63-45-27-27-45-63:
Doubble DB Deadlifts
Calories Bike
Doubble DB Hang Power Clean
Calories Bike

*After each Round
120 Double Unders


Sweat: 15/10; 240 Single Unders
Train: 17,5/12,5
Compete: 22,5/15

1.Push Jerks
On the 2:30 x 5
8-7-6-5-4
Start at 50% and build to 75-80% of 1 RM


2.Conditioning
For Time:
30 Box Jumps (24"/20")
3 Rounds:
6 Push Jerks
6 Strict Pull-ups

30 Box Jump (24"/20")
2 Rounds:
6 Push Jerks
6 Strict Pull-ups

30 Box Jump (24""/20"")
1 Rounds:
6 Push Jerks
5 Strict Pull-ups

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

1.Back Squat
On the 1:30 x 7
1 Back Squat
*Build to a Daily Max


2.Conditioning
3 Rounds For Time:
30 Med-Ball Squat Cleans
400 Meter Run
30 Kettlebell Swings


Sweat: 16/12; 14/8
Train: 24/16; 20/14
Compete: 32/24; 20/14

DAILYSWEAT

Every 2:00 x 16 (8 Rounds)

EVEN:
3 Wall Walks
Remaining Time: Max Calories Row

ODD:
15 Double DB Floor Presses
Remaining Time: Max Tuck Ups


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

TEAMWORKOUT

Teams of 3

AMRAP 30
9/6 Calorie Bike
6 Deadlifts
1 Rope Climbs

* One Partner need to finish a full Round


Sweat: 55/30; Negativ Rope Climb x2
Train: 70/ 45;
Compete: 85/60;

1.Hang Squat Snatch Complex
On the 2:00 x 6
1 Hang Squat Snatch + 3 Overhead Squats
*start light and build and weight



2.Conditioning
AMRAP 15:
20 Wall Balls
20 Dumbbell Hang Snatches
20 Single Dumbbell Box Step-ups (24"/20")




Sweat: 15/10; 14/8
Train: 17,5/12,5; 20/14
Compete: 22,5/15; 20/14

1.Conditioning
"ANNIE"
50-40-30-20-10
Double Unders
AbMat Sit-ups

Directly Into....

3 Rounds:
20 Push Ups
10 Strict Pull-ups

Sweat: Single Unders x2; Banded Pull Ups / Ring Rows
Train:
Compete:

2.Body Building
3 Rounds
A)
10 Hammer Curls
-Into-
10-20 Sec. Chin over Bar Hold

- 60 Seconds Rest -

B)
10 Triceps Extensions
-Into-
10 -20 Sec. Tuck Hold / L-Sit Hold

- 60 Seconds Rest -

C)
10 Leg Raises
-Into-
10 Hip Rais

1.Power Clean and Jerk
On the 1:45 x 7 Sets
1 Power Clean + 1 Push Jerk
Start at 50% and Build to 90-95% of 1 RM Clean



2.Conditioning
For Time
3-6-9-12-15:
Power Cleans
1 Hill Run
Push Jerks
1 Hill Run




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

"BRING A FRIEND DAY"


1.Back Squat
On the 2:00 x 6
5 Back Squats
*Start at 50% and Build to 75-80% of 1 RM


2.Conditioning
In Teams of 2
AMRAP 16
10/8 Calories Bike
2 Lanes Single Dumbbell Goblet Walking Lunges
5 Burpees to Plate


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

1.Deadlifts
On the 1:30 x 10
1 Deadlifts
*Build to a Daily Max



2.Conditioning
For Time:
40 Toes to Bar
60 Box Jumps Over
40 Toes to Bar

*On the Minute [Starting at 0:00]:
5 Slam Balls




Sweat: 15/10; Knee Raises
Train: 20/15
Compete: 20/15

DAILYSWEAT

As fast as Possible

1:00 On / 1 Min Off

30 Ring Dips
60 Single Dumbbell Overhead Lunges
120 Laterall Dumbbell Hops
60 Single Dumbbell Overhead Lunges
30 Ring Dips


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

TEAMWORKOUT


[TEAMS OF 3]
AMRAP 30
3 Rounds:
600 Meter Team Run
30 Power Snatches

Directly Into...

15-30-45...
Laterall Barbell Burpees
Power Cleans

* Add 15 Reps Each Round


Sweat: 30/20; 50/30
Train: 40/27,5: 60/37,5
Compete: 50/35; 70/45

1.Front Squat
On the 2:30 x 5 Sets
8-7-6-5-4
start at 65% and build to 85% of 1RM


2.Conditioning
For Time:
21 Pull-ups
42 Double Unders
21 Front Squats
42 Double Unders

18 Pull-ups
36 Double Unders
18 Front Squats
36 Double Unders

15 Pull-ups
30 Double Unders
15 Front Squats
30 Double Unders



Sweat: 30/20; Banded PU / Ring Rows; Single Unders x2
Train: 40/30
Compete: 50/40

1.Bench Press
On the 2:00 x 5 Sets
5-4-3-2-1
*Start at 50-60% and build to 90% of 1 RM


2.Conditioning
AMRAP 20:
30 AbMat Sit-ups
20 Hand Release Push Ups
20/16 Calories Bike or 25/20 Calories Row



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

BENCHMARKWORKOUT


“FILTHY FIFTY”
For Time
50 Box Jumps (24/20 in)
50 Jumping Pull-Ups
50 Kettlebell Swings
50 Alt. Lunges
50 Knees-to-Elbows
50 Push Presses
50 Glute Bridges
50 Wall Ball Shots
50 Burpees
50 Double-Unders


Sweat: 12/8; 15/10; 14/8; 100 Single Unders
Train: 16/12; 20/15; 20/15
Compete: 16/12; 20/15; 20/15

1.Push Jerk
On the 1:30 x 7 Sets:
2 Push Jerks
Start at 50% and Build to 80-85% of 1RM



2.Conditioning
AMRAP 4
500/450 Meter Ski Erg
Max Push Jerks W1

- Rest 4 Minutes -

AMRAP 3
300/250 Meter Ski Erg
Max Push Jerks W2

- Rest 3 Minutes –

AMRAP 2
100 Meter Ski Erg
Max Push Jerks W3



Sweat: 30/20; 35/25; 40/30
Train: 35/25; 42,5/30; 50/35
Compete: 40/30; 50/35; 60/40

1.Overhead Squat
On the 3:00 x 5 Sets
10-8-6-4-2
Start at 40-50% and Built to 80-85% of 1RM



2.Conditioning
5 Rounds for Time:
20 Single Dumbbell Hang Snatches
15 Box Jumps (24"/20")
20 Overhead Squat




Sweat: 15/10; 20/10
Train: 17,5/12,5; 25/15
Compete: 22,5/15; 30/20

DAILYSWEAT

Every 5:00 Minutes x 6 Rounds
1 Doubble DB Farmers Carry
15 Handstand Push Ups
20 Burpees



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

TEAMWORKOUT

In Teams of 3

For Time:
150 Strict Pull-ups
300/240 Calories Ski Erg
150 Deadlifts



Sweat: 70/45; Banded Pull Ups or Ring Rows
Train: 90/60
Compete: 110/75

1.Push Press
On the 1:30 x 7
2 Push Press
start at 50% and build to 80-90% of 1 RM


2.Conditioning
5 x 2:00 On / 2:00 Off
20 Wallballs
Remaining Time Max Calorie Row


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

1.Conditioning
EMOM x 10 (4Rounds)
Minute 1: x Toes to Bar
Minute 2: x Calories Bike

Directly Into...

EMOM x 10 (4Rounds)
Minute 1: x Rope Climbs
Minute 2: x Calories Bike


Sweat: 15 Knee Riases; 11/8 Calories; 3 Negativ Rope Climbs
Train: 10 Toes to Bar; 13/10 Caloreis; 2 Rope Climbs
Compete: 15 Toes to Bar; 15/12 Calories; 3 Rope Climbs



2.Finisher
4 Super Sets
10/10 Single Dumbbell Rows
20 Russian Twists
10-15 Seconds Chin Over Bar Hold

- Rest 1 Minute Between Sets -

1.Power Clean
On the 2:00 x 6
4 Power Clean TnG
start at 50% and build to 75-80% of 1RM


2.Conditioning
10 Rounds For Time:
200 Meter Run
10-1 Power Cleans


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

1.Front Squat
On the 2:30
6-6-4-4-2-2
start at 50% and build to 80-90% of 1RM


2.Conditioning
2 Rounds For Time:
20 Burpee Pull-ups
20 Front Squats
20 Box Jump (24"/20")


Sweat: 40/30; Burpee + Ring Rows
Train: 55/40;
Compete: 70/50

1.Hang Power Snatch
On the 2:00 x 6 Sets
1 Power Snatch + 2 Hang Power Snatches
start at 50% and build to 75-80% of 1 RM



2.Conditioning
AMRAP 15
60 Double Unders
30 AbMat Sit-ups
15 Hang Power Snatches


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

TEAMWORKOUT


[TEAMS OF 3]

AMRAP 30
15,30,45,60...
Push Press
3,6,9,12....
Rope Climbs

*After each Round
6 D-Ball Hill Runs (2 each Person)


Sweat: 30/20; 15/10; Negativ Rope Climb x2
Train: 35/25; 20/15
Compete: 40/30; 20/15

1.Back Squat
On the 2:30 x 5 Sets
5 Pausing Back Squats
*Pause for 2 Seconds in Bottom Position
*Start at 50% and Build to 70-75% of 1 RM


2.Conditioning
Every 1:30 x 12 ( 3 Rounds)
1: 20 Front Squats
2: x Calories Bike
3: 20 Power Cleans
4: x Calories Bike


Sweat: 30/20; 16/13 Calories
Train: 40/27,5; 18/15 Calories
Compete: 50/35; 20/17 Calories

1. Ring Dips
On the 2:00 x 5
5 Strict Ring Dips
*Build in Weight if possible

2.Conditioning
2 Rounds for Max Reps
4 x 30 Seconds On / 15 Off
Handstand Push Ups

4 x 30 Seconds On / 15 Off
Toes to Bar

4 x 30 Seconds On / 15 Off
Ski Erg

Sweat: Pike Push Up or Z-Preess; Knee Raises
Train:
Compete:

BENCHMARKWORKOUT


“WHITTEN”
5 Rounds For Time
22 Kettlebell Swings
22 Box Jumps (24/20 in)
400 meter Run
22 Burpees
22 Wall Ball Shots


Sweat: 16/12; 14/8
Train: 24/16; 20/14
Compete: 32/24; 20/14

1.Bench Press
On the 3:00 x 5
12-10-8-6-4
Bench Presses
Start at 40-45% and Build to 80-85% of 1RM



2.Conditioning
EMOM x 12 (4 Rounds)
Minute 1: x Calories Row
Minute 2: 15 Pull-ups
Minute 3: 16 Single Dumbbell Push Jerks


Sweat: 14/12 Calories Row; 15 Ring Rows; 15/10
Train: 16/14 Calories Row; 10 Pull Ups; 17,5/12,5
Compete: 18/16 Calories Row; 22,5/15