WOD in the past

BENCHMARWORKOUT


“ANDI”
For Time
100 Hang Power Snatches
100 Push Presses
100 Sumo Deadlift High-Pulls
100 Front Squats



Sweat: 20/10
Train: 25/15
Compete: 30/20

1.Conditionig
On the 5:00 x 4 Rounds:
20/16 Calorie Bike
20 Toes To Bar
20/16 Calorie Row

*Switch Between Bike and Row in the Begining


Sweat: Knee Raises
Train:
Compete:


2.Core Finisher
15 x 20 Sec. On / 10 Off (5 Rounds)
Side Plank Tiwst (L)
Side Plank Tiwst (R)
Weighted Hollow Hold

"""Bring a Friend Day""

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


2.Conditioning
In Teams of 2
3 Rounds for Time
40 Russian Swings
30 Calories Ski Erg
20 Burpees

* After each Round 1 Big Hill Rund


Sweat: 16/12;
Train: 24/20
Compete: 32/24"

DAILYSWEAT

AMRAP 3 x 10 Rounds
10 Doubble Dumbell Reverse Lunges
8 Doubble Dumbell Push Press
6 Strict Pull Ups
Max Reps Dumbell Russian Twists

- Rest 1 Minute Between -


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

TEAMWORKOUT

In Teams of 3

3 Rounds:
45 Toes to Bar
45 Hang Power Cleans
45 Lateral Burpees Over Barbell

*After 3 Rounds*
75 Box Jump Over (24"/20")


3 Rounds:
30 Toes to Bar
30 Hang Power Cleans
30 Lateral Burpees Over Barbell

*After 3 Rounds*
75 Box Jump Over (24"/20")


3 Rounds:
15 Toes to Bar
15 Hang Power Cleans
15 Lateral Burpees Over Barbell


*After 3 Rounds*
75 Box Jump Over (24"/20")




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

1.Stamina Squats
Alternating On the Minute x 12 (6 Rounds):
Minute 1: 3 Front Squat
MInute 2: 6 Back Squats

*Working weight 70% of 1 RM Front Squat


2.Conditioning
For Time:
30-20-10
Front Squat
25-15-5
Handstand Push Ups


Sweat: 40/25; Pike Push Up or Z-Press
Train: 50/35; 20-10-5 HSPU
Compete: 60/45



3.Finisher
3 Sets of
10 Lateral Raises
15 Banded Triceps Extensions

1.Conditioning
[On the 00:00]:
120/100 Calorie Row

[On the 10:00]:
600 Meter Double Dumbell Farmer's Carry

[On the 20:00]:
100/80 Calories Bike


Sweat: 15/10
Train: 17,5/12,5
Compete: 22.5/15


2.Finisher
4 Sets of:
10 Bent Over Reverse Flys
10-20 Sec. Chin over Bar Hold / Ring Hold

1.Dumbell Bench Press
On the 3:00 x 4
14 Alternating Dumbell Bench Presses
-into-
10 Banded Deadbugs
*Build in weight



2.Conditioning
On the 2:30 x 8 Sets:
200 Meter Run
20 Sit-ups
Max Push-ups



Sweat: Kneeling Push Ups
Train:
Compete:

1.Pausing Deadstop Deadlift
On the 1:45 x 7
4 Pausing Deadstop Deadlifts
*pause for 3 Sec. under Knee height
*start at 50 and build to 70-75% of 1 RM



2.Conditioning
AMRAP 16
1,2,3,4,5
Deadlifts
10,20,30,40,50
Double Unders


Sweat: 60/30; SIngle Unders x 2
Train: 80/50
Compete: 100/70

TEAMWORKOUT

In Teams of 3

AMRAP 35
90 Pull-ups
90 Single Dumbell Push Jerk

* One Person always has to collect Calories on the Ski Erg


Sweat: 15/15; Banded Pull Ups or Ring Rows
Train: 20/17,5; 75 Pull Ups
Compete: 25/20

Outdoor TEAMWORKOUT

In Teams of 2

5 Rounds for Time:
40 Slam Balls
30 V-Ups
20 Lateral Jumps Over D-Ball (each Person, L+R = 1 Rep)
1 D-Ball Big Hill Team Run


Sweat: 15/10; Tuck Ups
Train:
Compete: 20/15

Outdoor TEAMWORKOUT

In Teams of 2

4 Rounds x AMRAP 9
4 Doubble Ketltbell Farmes Carry (Schranke)
*60 Kettlebell Goblet Squats / 60 Alt. Goblet Reverse Lunges
Max Reps Burpees

- Rest 1 Minute -

*Switch Squats and Lunges each Round


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

TEAMWORKOUT

In Teams Of 2

For Time
80-60-40-20-10
Doubble Dumbell Hang Snatches
Box Jumps (24"/20")
Calories Row or Bike


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

1.Bench Press
On the 2:30 x 5
6 Bench Presses
*start at 40-50% and build to 70-75% of 1 RM
-into-
10/10 Side Plank Lifts



2.Conditioning
AMRAP 18
15 Sit Ups
30 Double Unders
15 Hand Release Push-ups
30 Double Unders


Sweat: 16/12; 60 Single Unders; Kneeling Push Ups
Train: 20/16
Compete: 24/20

BENCHMARKWORKOUT


“DANIEL”
For Time
50 Pull-Ups
400 meter Run
21 Thrusters
800 meter Run
21 Thrusters
400 meter Run
50 Pull-Ups


Sweat: 20/10; Banded Pull Ups or Ring Rows
Train: 30/20; 35 Pull Ups
Compete: 40/30

1. Power Clean
On the 2:00 x 6
6-6-4-4-2-2 Power Cleans
*start at 40-50% and build to 80-85% of 1 RM Power Cleans



2.Conditioning
AMRAP 3:
15 Power Cleans
15 Lateral Burpees Over Rower
Max Calorie Row

Rest 3 Minutes

AMRAP 3:
12 Power Cleans
12 Lateral Burpees Over Rower
Max Calorie Row

Rest 3 Minutes

AMRAP 3:
9 Power Cleans
9 Lateral Burpees Over Rower
Max Calorie Row


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

1.Strict Press
On the 2:30 x 5
Set 1: 10 Reps @50%
Set 2: 8 Reps @55%
Set 3: 6 Reps @60%
Set 4: 4 Reps @65%
Set 5: Max Reps @70%



2.Conditioning
On the 2:00 x 8 (4 Rounds)

Even:
X Calories Ski Erg
Max Toes to Bar

Odd:
X Wall Walks
Max Toes to Bar



Sweat: 11/8 Cal.; 2 Wall Walks AHAP; Knee Raises / Straight Leg Raises
Train: 13/10 Cal.; 2 Wall Walks
Compete: 15/12 Cal.; 3 Wall Walks

DAILYSWEAT

In Teams of 2

3 Rounds for Time:
80/60 Calories Row
40 Burpee Broad Jump
80 Kettlebell Swing


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

TEAMWORKOUT

In Teams of 3:

For Time:
200-400-600-800-1000 Meter Run
15-30-45-60-75 Thrusters
3-6-9-12-15 Rope Climbs



Sweat: 30/20; Negative Rope Climbs; 800-600-400-200-Hill Run
Train: 40/27,5
Compete: 50/35

1.Bench Press
On the 2:30 x 6
5 Pausing Bench Presses w/ 1 Sec. Pause on Chest
*start at .. and built to .. of 1 RM



2.Conditioning
8 Rounds For Time:
8 Alternating Dumbbell Snatches
8 Push-ups
8 High Box Jumps (30"/24")
8 Push-ups




Sweat: 20/15; Kneeling Push Ups; Box Height (24"/20")
Train: 25/17,5
Compete: 30/22.5

1.Pendlay Rows
On the 2:30 x 5
10 Barbell Pendlay Rows
*Build in weight



2.Conditioning
On the 5:00 x 4 Sets
Even:
300 Meter Dumbbell Big Hill Farmer's Carry
Max Calories Ski Erg

Odd:
200 Double Unders
Max Straight Leg MedBall AbMat Sit-ups




Sweat: 15/10; 14/8; 200 Single Unders
Train: 17,5/12,5; 60 Double Unders
Compete: 22,5/15; 20/14

1. Squat Clean + Push Jerk
On the 2:00 x 7
1 Squat Clean + 2 Push Jerks
start at 50% and built to 85-90% of 1 RM Push Jerk



2.Conditioning
On the 1:30 x 10 Intervals
5 Squat Cleans
5 Push Jerks

Max Lateral Barbell Burpees


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

1.Conditioning
3 Rounds For Time:
30 Toes to Bar
400 Meter Run
30 Pull-ups
400 Meter Run

Sweat: Banded Pull Ups / Ring Rows; Knee Raises;
Train: 20 Pull Ups and Toes to Bar
Compete:



2.Finisher
3 Sets of
10/10 Standing Med Ball Rotational Throw
10 Reverse Crunches

- Rest 30 Seconds Between -

1.Barbell Back Rack Lunges
On the 2:30 x 5
8 Alternating Reps
*Build in Weight



2.Conditioning
AMRAP 18
30/24 Calorie Row or 20/16 Calories Bike
10 Devil Press Step-ups (24"/20")



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

DAILYSWEAT

14 Rounds for Time:
5 Handstand Push Ups
10 Sit Ups
5 Ring Dips

After every 2 Rounds:
1 Double Ketllebell Farmers Carry (Schranke)



Sweat: 16/12; Pike Push Up / Z-Press; Banded or Box Dips
Train: 20/16;
Compete: 24/20

TEAMWORKOUT

In Teams of 3

AMRAP 40
Buy In:
6,000/5,000 Meter Ski Erg

In Remaing Time
AMRAP
30,60,90,120... Double Unders
15,30,45,60... Deadlifts


Sweat: 60/40; Single Unders x 2
Train:80/55
Compete: 100/70

1.Overhead Squat
On the 2:00 x 7
3 Overhead Squats
*start at 50% and build to 80-85% of 1 RM
*Beginner 5 Reps with light weight!



2.Conditioning
6 Rounds for Time
10 Overhead Squat
5 Laterall Barbell Burpees
10 Toes to Bar
5 Laterall Barbell Burpees


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

1.Push Jerk
On the 1:30 x 8
2 Push Jerks
*start at 50% and build to 85-90% of 1 RM


2.Conditioning
2 Rounds for Max Reps
AMRAP 2
Max Calories Bike

AMRAP 2
Max Box Jumps (24"/20")

AMRAP 2
Max Push Jerk

- Rest 1 Minute between AMRAP´S -


Sweat: 40/20
Train: 50/35
Compete: 60/45

"BENCHMARKWORKOUT"


“Viola”
AMRAP in 20 minutes
400 meter Run
11 Power Snatches
17 Pull-Ups
13 Power Cleans



Sweat: 30/20; Banded Pull Ups
Train: 35/25
Compete: 40/30


2.Finsher
3 Sets
15 Banded Face Pulls
10 Barbell Curls

-Rest 1 Minute Between-