WOD in the past

TEAMWORKOUT

In Teams of 3

5 Rounds for Time
45 Push Ups
45 Wall Balls
45 Alt. Dumbbell Snatch
45/30 Calories Echo Bike


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

TEAMWORKOUT

In Teams of 4

AMRAP 30
750/600 Meter Ski Erg
100 Toes to Bar
120 Single Dumbbell Overhead Lunges
16 Rope Climbs



Sweat: 15/10; Knee Raises; 2x Negativ Rope Climbs
Train: 17,5/12,5; 80 Toes to Bar
Compete: 22,5/15;

1.Barbell Bent Over Row
On the 2:30 x 5 Sets:
10 Barbell Bent Over Row
*Build in Weight



2.Conditioning
For Time:
45-40-35 Calorie Row or Bike
45-40-35 Kettlebell Swings

* Women's Calories: 35-30-25

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

1.Bench Press
On the 2:00 x 6
6 Bench Press
Start @50% & Build to 75-80% of 1 RM


2.Conditioning
AMRAP 16
60 Double Unders
20 AbMat Sit-ups
15 Box Jumps (24"/20")
10 Burpees


Sweat: 120 Single Unders
Train: 40 Double Unders
Compete:

BENCHMARKWORKOUT


“HAMMER”
5 Rounds For Time
5 Power Cleans
10 Front Squats
5 Jerks
20 Pull-Ups
90 seconds Rest



Sweat: 40/30; Banded Pull Ups or Ring Rows
Train: 50/35; 15 Pull Ups
Compete: 60/40

12 Days of Christmas

In Teams of 2
For Time:
Adding one movement per round
1 Doubble Dumbbell Devil Press
2 Double Dumbbell Front Squats
3 Double Dumbbell Push Presses
4 Double Dumbbell Power Cleans
5 Push Ups
6 Alt. Dumbbell Snatches
7 Pull-Ups
8 Knees-to-Elbows
9 Box Jumps (24/20 in)
10 Kettlebell Swings
11 Burpees
12 Double Dumbbell Thruster


Sweat: 15/10; 16/12; Banded Pull Ups or Ring Rows
Train: 17,5/12,5; 24/16
Compete: 22,5/15; 32/24

TEAMWORKOUT

In Teams of 3

For Time:
300/250 Calorie Row
250 Wallballs
200 Handstand Push Ups

Sweat: 14/8; Pike Push Up or Z-Press
Train: 20/14; 150 Handstand Push Ups
Compete: 20/14

1.Deadlift
On the 1:30 x 8 Sets
1 Deadlift
Start at 60% and find a New 1 RM



2.Conditioning
AMRAP 14
9 Toes to Bar, 60 Double Unders, 9 Deadlifts,
15 Toes to Bar, 60 Double Unders, 15 Deadlifts,
21 Toes to Bar, 60 Double Unders, 21 Deadlifts,
27 Toes to Bar, 60 Double Unders, 27 Deadlifts,

*Add 6 Toes to Bar & Deadlifts Each Round


Sweat: 50/45; Knee Raises; 120 Single Unders
Train: 70/55; 40 Double Unders
Compete: 90/65

1. Push Jerk
On the 1:30 x 7 Sets:
2 Push Jerks
* Start at 55-60% & Build To 85-90% of 1 RM



2.Conditioning
10 Rounds For Time:
6 Push Jerks
8 Hand Release Push Ups
12 Alt. Jumping Lunges


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

1.Power Clean
On the 1:30 x 7 Sets
3-3-2-2-1-1-1
*Start @55-60% & Build to 90-95%


2.Conditioning
4 Rounds For Time:
15 Power Cleans
15 Box Jumps (24"/20")
15 Laterall Barbell Burpees


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

1. Thruster
On the 2:00 x 6 Sets:
3 Thruster
* Start & 50-55 & Build To 80-85% of 1 RM



2.Conditioning
EMOM x 10 (5 Rounds)
Minute 1: X Calories Row
Minute 2: 12 Thrusters


Sweat: 14/11; 30/20
Train: 16/13; 35/25
Compete: 18/15; 40/30



3.Finisher
3 Sets
10/10 Bulgarian Split Squats
60 Second Side Plank (R)
60 Second Side Plank (L)

- Rest 30 Seconds Between Set -

1.Power Snatch
On the 2:30 x 5
12-9-6-3-1 Power Snatch TnG
Start @45-50% & Build to 85-90% of 1 RM



2.Conditioning
3 Rounds For Time
20 Alt. Dumbell Snatches
15 Calories Echo Bike or Ski Erg
20 Pull Ups
15 Calories Echo Bike or Ski Erg



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

DAILYSWEAT

EMOM x 30 (6 Rounds)

Minute 1: x Ring Dips
Minute 2: 16 D-Ball Lunges
Minute 3: x Shuttle Run
Minute 4: 20 Ab-Mat Sit Ups
Minute 5: Rest



Sweat: Banded / Box Dips; 15/10; 12 Shuttle Runs
Train: 20/15; 14 Shuttle Runs
Compete: 20/15; 16 Shuttle Runs

TEAMWORKOUT

IN TEAMS OF 4


AMRAP 30
Accending Ladder
20,20,40,40,60,60....
Calorie Row
Doubble Dumbbell Box Step over (24"/20")

After each Round Perfom
12 Rope Climbs

*One Person always must hold a D-Ball in Bear Hug Hold



Sweat: 15/10; 20/10; Negativ Rope Climb x 2
Train: 17,5/12,5; 30/20
Compete: 22,5/15; 50/30

1.Clean and Jerk Complex
On the 2:00 x 6 Sets
1 Hang Power Clean + 2 Push Jerk
Build in Wieght or to 85-90% of 1RM Push Jerk




2.Conditioning
5 Rounds For Time:
20 Wall Balls
15 Hang Power Cleans
10 Push Jerks



Sweat: 40/25
Train: 55/33
Compete: 70/45

1.Conditoning
E2MOM x 12 (4 Rounds)
Minute 1+2: X Calories Bike
Minute 3+4: X Burpees to Target
Minute 5+6: 10 x 10 Meter Farmers Carry



Sweat: 24/16 Calories; 18 Burpees; 16/8
Train: 26/20 Calories; 22 Burpees; 20/12
Compete: 30/24 Calories; 26 Burpees; 24/16



2.Finisher
4 Sets
10/10 Plate Russian Twists
10 Double Dumbbell Skull Crushers
https://www.youtube.com/watch?v=IAHDkC6vJw4

Rest 1 Minute after each Set

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.Front Squat
On the 2:30 x 5 Sets:
5 Front Squats w/2 Seconds Pause in Bottom Position
Build in weight or to 70-75% of 1 RM


2.Conditioning
4 Rounds For Time
20 Front Squats
20 Push-ups
20 Toes to Bar


Sweat: 30/20; Knee Raises
Train: 40/27,5; 15 Toes to Bar
Comepte 50/35

1. Strict Press
On the 2:00 x 3 Sets:
3 Strict Press
* Start at 50 % & Build To 80-85% of 1RM



2.Conditioning
EMOM x 15 (5 Rounds
Minute 1: 15 Doubble Dumbbell Push Press
Minute 2: x Double Unders
Minute 3: x Calories Ski Erg


Sweat: 15/10; 100 Single Unders
Train: 17,5/12,5; 40 Double Unders
Compete: 22,5/15; 60 Double Unders

TEAMWORKOUT

[TEAMS OF 3]

2 Rounds for Time
90 Pull-ups
60 Laterall Barbell Burpees
90 Hang Power Snatch
60/45 Calories Echo Bike



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

1.Bench Press
On the 2:00 x 6 Sets:
5 Bench Press
*Start @50% & Build to 75-80% of 1 RM

‍



2.Conditioning
EMOM x 16 (4 Rounds)
Minute 1: 16 Kettlebell Swings
Minute 2: x Calories Row
Minute 3: 18 Wallballs
Minute 4: Rest


Sweat: 16/12; 14/8; 14/11 Calories
Train: 24/16; 20/14; 16/13 Calories
Compete: 32/24; 20/14; 18/15 Calories

1.Push Jerk
On the 2:00 x 6 Sets:
5 Push Jerks
* Start First Working Set at 78% & Build To Heavy

‍

2.Conditioning
AMRAP 15
9 Push Jerks
30 Double Unders
9 Toes to Bar
30 Double Unders


Sweat:30/20; 60 Single Unders; Knee Raises
Train: 40/30
Compete: 50/40

1. Hang Power Clean
On the 2:00 x 6
10-8-6-4-2-1
Touch an Go Power Cleans
Start @40-50% of 1 RM
Build to 90-95% of 1 RM



2.Conditioning
4 Rounds x AMRAP 4:
3 Hang Power Cleans
6 Burpees
9 Box Jumps (24"/20")

Rest 1 Minute Between AMRAP´s


Sweat: 30/ 25
Train: 50/ 35
Compete: 70/45

1.Back Squat
On the 2:00 x 6 Sets:
5 Back Squat
Start @50% & Build To 75-80% of 1RM

‍
2.Conditioning
EMOM x 15 ( 5 Rounds)
Minute 1: 15 Doubble Dumbbell Thrusters
Minute 2: x Shuttle Runs (10 Meter)
Minute 3: Rest


Sweat: 15/10; 10 Shuttle Runs
Train: 17,5/12,5; 15 Shuttle Runs
Compete: 22,5/15; 20 Shuttle Runs

1. Sumo Deadlift
On the 2:00 x 6
6 Sumo Deadlifts
Build in Weight!



2.Conditioning
2 Rounds For Total Reps:
2:00 on / 1:00 off
1: Sumo Deadlift High Pulls
2: Push Ups
3: Calorie Echo Bike


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

DAILYSWEAT

AMRAP 14
10 Burpee Box Jump Over (24"/20")
15 Doubbel Dumbbell Hang Power Clean

- Rest 3 Minutes -

AMRAP 14
10 Handstand Push Ups
15/12 Calories Row


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



‍

TEAMWORKOUT

IN TEAMS OF 3
Every 6:00 x 5 Rounds
45 Alt. Dumbbell Snatches
45 Toes to Bar

- Remaining Time -
Max Calorie Ski Erg
‍

‍Sweat: 15/10: Knee Raises
Train: 17,5/12,5; 30 Toes to Bar
Compete: 22,5/15