WOD in the past

"
1.Bench Press
On the 2:30 x 5
5 Bench Presses w/ 1 Sec. pause on chest
*start at 50% and build to 70-75% of 1 RM


2.Conditioning
For Time:
60 Burpee Box Jumps (24""/20"")

Every 2 Minutes [Starting at 0:00]:
50 Double Unders


Sweat: 100 Single Unders
Train:
Compete:


3.Finisher
4 Sets of:
8/8 Single Dumbell Rows
8/8 Weighted Single Leg Glute Bridges "

Outdoor TEAMWORKOUT

In Teams of 2

AMRAP 40
30 Slam Balls
40 V-Ups
50 Laterall Jumps over D-Ball
600 Meter Run



Sweat: 15/10; Tuck Ups; 400 Meter Run
Train:
Compete: 20/15;

Outdoor TEAMWORKOUT

In Teams of 2

4 Rounds for Time:
400 Meter Doubble Kettlebell Farmes Carry
20 Laterall Burpees over Kettlebell
50 Doubble Kettlebell Squats
20 Laterall Burpees over Kettlebell




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

1.Isometric Deadlift Hold
Every 2:30 x 5
20 Seconds Hold
*Working weight 90-95% of 1 RM
*Knee Height / im Rack


2.Conditioning
1:30 Minutes On / 1:30 Off x 5
15 Kettlebell Swing
Max Calories Ski Erg


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


3.Finisher
3 Rounds (TC: 6)
30 Russian Twist
15 Banded Face Pulls

1.Skill Part / Bar Muscle Ups
EMOM x 2
10 Banded Lat Flys (starkes Band)
-into-
EMOM x 2
10 Hollow Body Kip Swings
-into-
EMOM x 10
1-3 Reps of
- Box Assisted Jumping Bar Muscle Ups
- Banded Muscle Ups


2.Conditioning
E2MOM x 9 ( 3 Rounds)
1: 30 Box Jump Overs (24"/20")
2: 30 Single Dumbell Push Jerks
3: 1 Big Hill Run


Sweat: 17,5/12,5;
Train: 20/15;
Compete: 25/17,5; High Box Jump Over (30"/24")

1.Power Clean
On the 1:45 x 6
2 Power Cleans
*start at 45-55% and build to 80-85% of 1 RM



2.Conditioning
20 Rounds for Time
2 Power Cleans
4 Toes to Bar
20 Double Unders


Sweat: 40/25; Knee Raises / Straight Leg Raises; 40 Single Unders
Train: 60/40;
Compete 80/55

1.Bench Press
On the 2:00 x 6
5-5-3-3-1-1
*start at 50-60% and build to a new 1 RM




2.Conditioning
For Time:
18-15-12-9-6
Pull-ups
6-9-12-15-18
Hand Release Push Ups
20/16 Calories Row or 15/12 Bike



Sweat: Banded Pull Ups or Ring Rows; Knee Raises
Train:
Compete:

1.Back Squat
On the 1:30 x 7
1 Back Squat
*start at 60% and build in weight



2.Conditioning
AMRAP 18
15 Back Squats
2 Wall Wallks
15 Double Dumbbell Box Step Ups (24”/20”)
2 Wall Wallks



Sweat: 40/20; 15/10; Wall Walks AHAP
Train: 50/30; 17,5/12,5
Compete: 60/40: 22,5/15

DAILYSWEAT

For Time
50 Ring Dips
50 Doubble Kettlebell Deadlifts
50 Toes to Bar
50 Doubble Kettlebell Deadlifts
50 Strict Pull Ups
50 Doubble Kettlebell Deadlifts


Sweat: 16/12; Banded Dips / Pull Ups; Knee Raises
Train: 24/16
Compete: 32/24

TEAMWORKOUT

In Teams of 3

AMRAP 40
9-9-18-18-27-27-36-36....
20 Burpee Box Jumps (24"/20")
Push Press

*After each Round 1 Big Hill D-Ball Run


Sweat: 30/20; 15/10
Train: 40/27,5
Compete: 50/35; 20/15

1.Hang Power Clean
On the 2:30 x 5
6 Hang Power Cleans
*start at 40-50% and build to 65-70% of 1 RM


2.Conditioning
6 x 1:30 Intervals:
10 Hang Power Cleans
Max Calorie Row

• Rest 1:30 Minutes Between Intervals


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



3.Finisher (TC: 5)
1 Round:
40 Banded Face Pulls
25/25 Single Leg Glute Bridges

1.Skill Part - Toes-to-Bar
EMOM x 14
Min 1-4: 20–30 Sec. Beat Swing (kontrolliert, Fokus auf Hollow & Arch)
Min 5-14: 4–8 Kipping Knee Raises oder Hanging Leg Raises (Kontrolle vor Höhe)
Scaling Optionen:
Knee Tucks statt Leg Raises

Fortgeschritten (Feinschliff Kipping TTB)
Min 1-4: 20–30 Sec. Beat Swing (kontrolliert, Fokus auf Hollow & Arch)
Min 5-14: 4-8 Kipping Toes to Bar
Ziel:
Rhythmus halten
Kip aus der Schulter, Beine folgen




2.Conditioning
4 Rounds for Max Reps
On the 0:00: Max Calories Bike
On the 2:00 : Max Double Unders
On the 3:00: Max Hand Release Push Ups


Sweat: Kneeling Hand Release Push Ups; Single Unders
Train:
Compete:

BENCHMARKWORKOUT


“Frelen”
5 Rounds for Time
800 meter Run
15 Dumbbell Thrusters
15 Pull-Ups


Sweat: 15/10; Banded Pull Ups or Ring Rows; 600 Meter Run
Train: 17,5/12,5; 12 Pull Ups
Compete: 22,5/15

1. Hang Power Snatch
On the 1:30 x 8
2 Hang Power Snatches
*start at 50% and build to 80% of 1 RM


2.Conditioning
For Time:
18-15-12
Box Jumps (24""/20"")
Hang Power Snatches

- Rest 2 Minutes -

18-15-12
Box Jumps Over (24"/20")
Power Snatches


• Rest 1 Minutes Between Rounds



Sweat: 20/10
Train: 30/20
Compete: 40/30

"1.Strict Press
On the 2:15 x 6
10-8-6-4-2-1
Strict Press
*start at .. and build to .. of 1RM



2.Conditioning
On the 2:00 x 4 Sets:
15 Doubble Dumbbell Floor Press
Max Doubble Dumbbell Bent Over Rows

Directly Into...

On the 2:00 x 4 Sets:
20 Dumbbell Reverse Lunges
Max Sit Ups



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

DAILYSWEAT

On the 3:00 x 10 Intervals

Even:
3 Rope Climbs
20 Laterall Jumps over KB (L+R =1)
Max Reps Kettlebell Swing

Odd:
15 Burpees
20 Laterall Jumps Over D-Ball (L+R =1)
Max Reps Slam Balls



Sweat: 16/8; 15/10; 3 Negativ Rope Climbs
Train: 20/12; 20/15; 2 Rope Climbs
Compete: 24/16; 20/15

TEAMWORKOUT

In Teams of 3

A: For Time (TC:20)
99-66-33
Toes to Bar
Thrusters

- Rest 1 MInute Between -

B: AMRAP 20
45 Wall Balls
45/30 Calories Ski Erg



Sweat: 20/10; 14/8; Knee Raises / Straight Leg Raises
Train: 30/20;
Compete: 40/30; 20/14

1.Power Clean
On the 2:15 x 7
5 Power Cleans
*start at 50% and build to 70-75% of 1 RM



2.Conditioning
On the 5:00 x 3 Rounds
20 Box Jumps (24"/20")
20 Power Clean
200 Meter Run



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

1.Skill Practice
EMOM x 12 (Beginner)
Min 1: 20–30 Sek. Handstand Hold (Wall oder Box Pike Hold)
Min 2: 6–8 kontrollierte Negativ-HSPU oder Box-Pike Push-Ups (langsam ablassen, 3–5 Sek.)
*Scaling Optionen:
Box Pikes (Knie oder gestreckte Beine)
Wall Walk Holds (Schulter über Hände)

(Fortgeschritten)
Minute 1: 3–5 Strict HSPU or Kipping HSPU
Minute 2: 6–8 Dumbbell Z-Press



2.Conditioning
3:00 Minutes On / 3:00 Minutes Off x 3 Intervals
X Calories Row
15 Push Jerks
In Remaining Time: Max Pull-ups


Sweat: 30/20; 14/11 Cal,; Banded Pull Ups or Ring Rows
Train: 45/30; 16/13 Cal.
Compete: 60/40; 18/15 Cal.

1.Overhead Squats
On the 1:45 x 6
3 Overhead Squats
*start at 40-50% and build to 70-75% of 1 RM



2.Conditioning
AMRAP 16
2,4,6,8,10...
Single Dumbell Overhead Lunges
Lateral Burpees Over DB

*After each Round 40 Double Unders

Sweat: 15/10; 80 Single Under
Train: 17,5/12,5
Compete: 22,5/15

1.Deadlifts
On the 1:30 x 7
1 Deadlifts
start at 50-55% and build to a Daily Max



2.Conditioning
EMOM x 18 (6 Rounds)
Minute 1: X Calories Bike
Minute 2: 20 Sit Ups
Minute 3: 15 Deadlifts


Sweat: 11/8 Cal.; 60/40
Train: 13/10 Cal.; 80/55
Compete: 15/12 Cal.; 100/70

1.Tempo Bench Press
On the 3:00 x 4
4 Tempo Bench Presses (3 Seconds down, 1 Sec. Pause on Chest)
*start at 40-50% and build to 65-70% of 1 RM



2.Conditioning
3 Rounds for Time:
20 Double Dumbbell Box Step Ups (24""/20"")
15 Dumbbell Push-ups
1 Big Hill Farmer's Carry
15 Dumbbell Push-ups



Sweat: 15/10; Kneeling Push Ups
Train: 17,5/12,5
Compete: 22,5/15

DAILYSWEAT


Buy In:
2000 Meter Ski / Row

6 Rounds of
50 Double Unders
*20 Single Dumbell Hang Snatch / Single Dumbell Hang Clean and Jerk
10 Ring Dips

*Alternate between Snatch and Hang Clean and Jerk each Round

Cash Out:
2000 Meter Ski / Row


Sweat: 15/10; 100 Single Unders; Banded Ring Dips / Box Dips
Train: 17,5/12,5
Compete: 22,5/15

TEAMWORKOUT

In Teams of 2


For Time:
4-3-2-1 Rounds of Triplet each Person (I Go, You Go)
*800-600-400-200 Meter Run

*Triplet:
6 Doubble Dumbbell Front Squats
5 Laterall Dumbbell Burpees
4 Strict Pull-ups


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

1.Sumo Deadlift
On the 2:00 x 6
5 Sumo Deadlifts
*start at 50-55% and build to 75-80% of 1 RM



2.Conditioning
AMRAP 18
10 Kettlebell Swings
20 Box Jumps (24"/20")
10 Kettlebell Sumo Deadlift High Pulls
20 Straight Leg Sit Ups


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

"1.Skill Practice (Rope Climb)
EMOM X 12
Odd Minutes (1,3,5,7,9,11) → Rope Climb
Anfänger:
2–3 Seated Rope Pulls to Standing oder 1–2 Teilaufstiege ( ca. 1–3 m)
Fortgeschrittene:
1–2 Rope Climbs (4,5 m)

Even Minutes (2,4,6,8,10,12)
30-40 Sec. Double Under Practice


2.Conditioning
2 Rounds for Max Reps

A: 10 x 20 Seconds On /10 Off
Max Calorie Bike

B: 10 x 20 Seconds On /10 Off
Max Hand-Release Push-ups

*Complete 10 Intervals in a row of one exercise


Sweat: Kneeling Push Ups
Train:
Compete:

BENCHMARKWORKOUT


“BADGER”
3 Round For Time
30 Squat Cleans
30 Pull-Ups
800 meter Run



Sweat: 20/10; Banded Pull Ups / Ring Rows; 600 Meter Run
Train: 30/20; 20 Pull Ups
Compete: 40/30

1.Push Jerk
On the 1:45 x 6
3-3-2-2-1-1
*start at 50-60% and build to a Daily Max


2.Conditioning
3 x 6:00 Intervals:
20 Toes to Bar

In Remaining Time...
Max Rounds of:
10 Push Jerk
10 Lateral Burpees Over Barbell

• Rest 1 Minutes Between Intervals
• Pick Up Where You Left Off



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

1.Power Snatch
On the 1:30 x 7
2 Touch and Go Power Snatches
*start at 50% and build to 80-85% of 1 RM


2.Conditioning
“ISABEL”
For Time (TC: 5)
30 Snatches


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


3.Finisher
4 Giant Sets (TC: 15)
10 Banded Triceps Extensions
10/10 Single Leg Romanian Deadlift
10/10 Wood Chopper

- Rest 1 Minute -"

"DAILYSWEAT
AMRAP 35
1,2,3,4,5,6....
Handstand Push Ups
Pull Ups
Burpees
Double Dumbbell Dumbell Box Step Over (24""/20"")
V-Ups


Sweat: 15/10; Banded Pull Up/Ring Row; Pike Push Up/Z-Press
Train: 17,5/12,5
Compete: 22,5/15"

"Bring a Friend Day

In Teams of 2

3 x 10 Minutes On / 2:00 Minute Off


Part A:
For Max Rounds, I Go You Go
6 Kettlebell Swings
6 Box Jumps (24""/20"")
...


Part B:
AMRAP
20 Burpee to Plate
20 Plate Ground to Overhead
20/15 Calories Bike


Part C:
Buy In: 800 Meter Run
Remaining Time Max Rounds of
20 Jump Squats
20 Synchro Sit Ups



Beginner/ Sweat: 20/12; 10/5; 400 Meter Run; Air Squats
Train: 24/16; 15/10
Compete: 32/24; 20/15