WOD in the past

DAILYSWEAT

4 Rounds for Total Reps

AMRAP 4
30 Doubble Dumbell Push Jerks
Max Ring Dips

- Rest 1 Minute Between -

AMRAP 4
X Calories Bike
Max Box Jumps (24"/20")


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

TEAMWORKOUT

In Teams of 3
5 Rounds For Time
1 Big Hill Team Run
54-45-36-27-18 Squat Snatches
60/45 Calories Row


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

1.Bench Press
On the 3:00 x 4
8 Bench Presses
-into-
10/10 Kettlebell Side Bends



2.Conditioning
AMRAP 18
1,2,3,4,5,6....
Toes to Bar
Hand Release Push Ups



Sweat: Knee Raises/ Straight Leg Raises; Kneeling Push Ups
Train:
Compete:

TEAMWORKOUT

In Teams of 3

4 Rounds for Time
60 Burpee Box Jump Overs (24"/20")
60 Alt. Dumbbell Hang Snatches
60 D-Ball Box Step Over (24"/20")


In time remaining Max Double Unders


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

BENCHMARKWORKOUT

“Oh No Curtis P”
For Time
100 Curtis P's


*Curtis P's
Power Clean, one Lunge (each leg), and one Push Press.



Sweat: 25/10
Train: 35/20
Compete: 45/30

1. Bent Over Row
On the 2:30 x 4
3 Negativ Pull Ups or Ring Rows (3 Sec. on the way down)
-into-
8 Bent Over Rows



2.Conditioning
2:00 Minutes On / 2:00 Minutes Off x 5 Rounds
X Calories Ski Erg
Max Rope Climbs


Sweat: 11/8 Calories Ski; Negativ Rope Climbs
Train: 13/10 Calories Ski
Compete: 15/12 Calories Ski

1.Conditioning
20 Rounds for Time
3 Handstand Push Ups
6 Sit Ups
3 Laterall Dumbell Burpees
6 Sit Ups

Sweat: Pike Push Ups or Z-Press
Train:
Compete:



2.Finisher
3-4 Sets
10 Laterall Dumbell Raises
10 Barbell Rollouts

- Rest 1 Minute -

DAILYSWEAT

5 Rounds For Time (Tc: 15)
20/16 Calories Row
15 Kettlebell Sumo Deadlift High Pull

- Rest 3 Minutes -

5 Rounds for Time (Tc: 15)
100 Double Unders
20 Slam Balls


Sweat: 15/10; 20/12; 200 Single Unders
Train: 20/15; 24/16; 70 Double Unders
Compete: 20/15; 32/24"

"MURPH"

In Team of 2 or Individual

For Time
1 mile Run (1,6 Kilometer)
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run (1,6 Kilometer)

Wear a Weight Vest (20/14 lb)

Sweat: Ring Rows or Banded Pull Ups
Train:
Compete:


*Partition Options for Individuals*


Option 1: 20 Runden
5 Pull Ups
10 Push Ups
15 Air Squats

Option 2: 10 Runden
10 Pull Ups
20 Push Ups
30 Air Squats

Option 3: 5 Runden
20 Pull Ups
40 Push Ups
60 Air Squats

1.Power Snatch
On the 2:00 x 6
3 Power Snatches w/ 2 Sec. Pause in Catch Position
*start at 40-50% and built to 75-80% of 1 RM



2.Conditioning
5 x 2:00 On / 2:00 Off
6 Single Dumbell Devil Press
Max Calories Bike

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

1.Conditioning
5 Rounds x AMRAP 2
12 Box Jump Over (24"/20")
Max Calories Ski Erg

-Into-

5 Rounds x AMRAP 2
6 Doubble Dumbbell Renegade Rows
Max Sit Ups


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



2.Finisher
3-4 Sets:
10/10 Banded Side Plank Rows
10 Doubble Dumbell Curls
5 Barbell Rollouts (small plates 2,5kg)

1.Push Jerk
On the 2:00 x 6
5 Push Jerks
*start at 50% and built to 70-75% of 1 RM


2.Conditioning
For Time:
9-15-21-27
Push Jerks
Laterall Barbell Burpees



Sweat: 50/30; 40/25; 30/20; 20/15
Train: 60/40; 50/35; 40/30; 30/25
Compete: 70/45; 60/40; 50/35; 40/30

1.Back Squat
On the 1:30 x 8
1 Back Squats
*start at 50-60% and build to a Daily Max


2.Conditioning
4 Rounds x AMRAP 4:
600 Meter Run 
Max Back Squats


Sweat: 30/20; 400 Meter Run
Train: 45/30
Compete: 60/40

1.Hang Power Clean
On the 2:15 x 6
3 Deadlifts + 2 Hang Power Cleans
*start at 50% and built to 80-85 of 1 RM Hang Power Clean


2.Conditioning
For Time:
30 Hang Power Clean
45 Toes to Bar
60 Deadlifts

Sweat: 40/20; Knee Raises/ Straight Leg Raises
Train: 50/30
Compete: 60/40

DAILYSWEAT

10 Rounds For Time
200 Meter Run
8 Doubble Dumbell Box Step Ups (24"/20")
6 Ring Dips
4 Wall Walks


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

TEAMWORKOUT

In Teams of 3

For Time
99-66-33
Calories Ski Erg
Push Jerks
Strict Pull-ups

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

1.Conditioning
AMRAP 10
40 Box Jumps (24"/20")
40 Kettlebell Swings
Max Toes to Bar

AMRAP 8
30 Box Jumps (24"/20")
30 Kettlebell Swings
Max Toes to Bar

AMRAP 6
20 Box Jumps (24"/20")
20 Kettlebell Swings
Max Toes to Bar

AMRAP 4
10 Box Jumps (24""/20"")
10 Kettlebell Swings
Max Toes to Bar

Sweat: 16/8; Knee Raises
Train: 20/12
Compete: 24/16


2.Core Finisher
3 Rounds of 20 Sec. On / 10 Off
Bicycle Crunshes
Leg lifts over Kettlebell

1. Upper Body Strength
On the 2:30x 5
10 Pullover mit Kurzhantel
10 Standing Tricep Extension
*Build in Weight


2.Conditioning
On the 5:00 x 4
Even:
200 Meter Doubble Dumbell Farmer's Carry
Max Hand Release Push Ups

Odd:
X Calories Bike
Max Dumbbell Floor Press



Sweat: 15/10;
Train: 17,5/12,5; 26/21 Cal. Bike
Compete: 22,5/15; 30/25 Cal. Bike

BENCHMARKWORKOUT


“Turns”
5 Rounds for Time
15 Push Presses
21 Front Squats
400 meter Run



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

1. Deadlift
On the 3:30 x 4
10 Deadlifts
*start at 40-50% and build to 65-75% of 1 RM



2.Conditioning
AMRAP 18
3-6-9-12...
Deadlifts
Laterall Barbell Burpees
Sit Ups


Sweat:60/40
Train: 80/55
Compete: 100/70

1.Push + Pull
On the 3:00 x 4
5/5 Half Kneeling Arnold Press
-into-
10 Barbell Bent Over Rows
*Build in weight



2.Conditioning
2 Round For Max Reps:
3:00 Max Calories Row
3:00 Max Double Unders
3:00 Max Pull Ups

- Rest 30 Seconds Between each Station -


Sweat: Single Unders; Banded Pull Ups or Row
Train:
Compete:

TEAMWORKOUT

In Teams of 2

On the 6:00 x 6
1: 40 Front Squats + 40 Box Jump Overs (24""/20)*
2: 40 Front Squats + 40 Box Jump Overs (24""/20)*
3: 30 Front Squats + 30 Box Jump Overs (24""/20)*
4: 30 Front Squats + 30 Box Jump Overs (24""/20)*
5: 20 Front Squats + 20 Box Jump Overs (24""/20)*
6: 20 Front Squats + 20 Box Jump Overs (24""/20)*

*In Remaining Time always Max Handstand Push Ups


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

1.Deadlift
On the 1:45 x 8
1 Deadlifts
*start at 50-60% and build to a New 1 RM


2.Conditioning
Tabata [8 Sets: 0:20 Work / 0:10 Rest]:
A) Double Dumbbell Deadlifts
B) Ski Erg
C) Straight Leg MedBall Sit Ups
D) Ski Erg

• Complete 8 Rounds at One Station Before Advancing


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

"
1.Bench Press
On the 3:00 x 4
6 Bench Presses
-into-
20-30 Sec. L-Sit on Rings / Tuck Hold
*start at 50% and build to 75% of 1 RM


2.MURPH PREP
AMRAP 5
5 Pull Ups
10 Push Ups
15 Air Squats

400 Meter Run

AMRAP 5
5 Pull Ups
10 Push Ups
15 Air Squats

400 Meter Run

AMRAP 5
5 Pull Ups
10 Push Ups
15 Air Squats


Sweat: Banded Pull Ups or Ring Rows; Kneeling Push Ups
Train:
Compete:

1.Power Snatch
On the 1:30 x 7
1 Power Snatches
*start at 50-60% and build to 90-95% of 1 RM


2.Conditioning
On the 4:00 x 5 Rounds:
20 Dumbell Snatches
10 Alt. Single Dumbell Box Step Over (24"/20")
Max Calories Bike or Row


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

1.Strict Press
On the 2:00 x 6
6-6-4-4-2-2 Reps
*start at 50% and build to 80-90% of 1 RM



2.Conditioning
For Time:
20 Lateral Burpees Over Barbell
30 Toes To Bar
40 Push Jerks
30 Toes To Bar
20 Lateral Burpees Over Barbell


Sweat: 30/20; Knee Raises
Train: 55/35
Compete: 70/50

DAILYSWEAT

4:00 Minutes On / 1:00 Off (8 Rounds)
1 Farmers Carry (Schranke)
15 Box Jumps (24"/20")
15 Kettlebell Deadlift

Max Reps Double Unders


Sweat: 16/8; Single Unders
Train: 20/12;
Compete: 24/16

TEAMWORKOUT


In Teams of 2

AMRAP 40:
40 Chest to Bar Pull Ups
60 Wallballs
80 Push-ups


Every 5 Minutes [Starting at 0:00]:
1 Big Hill Run


Sweat: 14/8; Banded Pull Ups or Ring Rows; Kneeling Push Ups
Train: Pull Ups
Compete: 20/14

1.Hang Power Clean and Jerk
On the 1:30 x 8
1 Hang Power Clean + 1 Shoulder to Overhead
*start at 50% and build to 90% of 1 RM Shoulder to Overhead


2.Conditioning
For Time:
9 Clean & Jerks
15 Clean & Jerks
21 Clean & Jerks

Time Cap: 10 Minutes


Sweat: 40/25; 30/20; 20/15
Train: 50/35; 40/30; 30/25
Compete: 60/40; 50/35; 40/30



3.Finisher
3 Sets of
10 Seated Dumbell Shoulder Press
10 Weighted Glute Bridges