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< WOD im Februar 2024
WOD im April 2024 >

01.04.2024

WOD
Teamworkout

In Teams of 3

AMRAP 60:
100
Ring Muscle Ups
100 Pistol Squats
100 Squat Snatches 100/60
100 Meter Handstand Walk
100 Bar Muscle Ups

31.03.2024

WOD

TEAMWORKOUT

In Teams of 3

AMRAP 30
60 Doubble DB Alt. Lunges
90/75 Calories Ski Erg
120 Straight Leg Med-Ball Sit Ups

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

30.03.2024

WOD
TEAMWORKOUT

[TEAMS OF 3]
For Time:
1 Mile Run
45 Devil Press
45 Double Dumbbell Hang Clean & Jerks

800 Meter Run
30 Devil Press
30 Double Dumbbell Hang Clean & Jerks

400 Meter Run
15 Devil Press
15 Double Dumbbell Hang Clean & Jerks

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

* Run Together As a Team
* Split Dumbbell Work As You'd Like

29.03.2024

WOD
TEAMWORKOUT

In Teams of 3

3 Rounds for Time:
60 D-Ball Squats
90 Pull-ups
120/ 90 Calories Row



Sweat: 20/15; Banded Pull Ups or Ring Rows
Train: 30/20
Compete: 50/30

28.03.2024

WOD
1. Strict Press
On the 2:00 x 6
A: 4 Sets of 5 Strict Press
Built to a heavy Set

B: 1 Set of Max Unbroken Strict Press Reps @ -20% of heavy Set
*Work until Failure


2.Conditioning
3 Rounds For Time:
1 Doubble Kettlebell Farmers Carry
10-20-30 Laterall Dumbbell Burpees
10-20-30 Box Jumps (24"/20")


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

27.03.2024

WOD
1. Deficit Deadlift
On the 2:00x 6
5 Deficit Deadlifts
*start at 50 and Built to 80% of 1 RM
*stand on 20kg plate


2.Conditioning
27-21-15-9
Deadlifts
*Run 200 Meter after each Round


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


3.Finisher
3 Sets of
10 Partner Hamstring Curls
45 Seconds Plank Ups

- Rest 1 Minute between -

26.03.2024

WOD
1. Strict Pull Ups
On the 2:00 x 5
5 Strict Pull Ups
* Build in Weight if Possible


2.Conditioning
AMRAP 20
15 Toes to Bar
60 Double Unders
18/15 Calories Row or 15/12 Bike


Sweat: 120 Single Unders; 15 Knee Raises
Train: 40 Double Unders; 10 Toes to Bar
Compete:

25.03.2024

WOD
1. Clean and Jerk Complex
On the 1:45 x 7
1 Power Clean + 1 Front Squats + 1 Push Jerk
start at 50 and build to 90% of 1 RM Push Jerk


2.Conditioning
AMRAP 12
5 Power Cleans
5 Front Squats
5 Push Jerks


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

24.03.2024

WOD
DAILYSWEAT

For Time:
33-27-21-15-9
Hand Release Push Ups
Box Jump Overs (24"/20)
200 Meter Run

* 3 Wall Walks After each Round


Sweat:
Train:
Compete:

23.03.2024

WOD
TEAMWORKOUT

In Teams of 3

4 Rounds For Total Time
60/45 Calories Row
45 Toes to Bar
6 D-Ball Hill Runs (2 each Person)
30 Power Snatches


Sweat:30/25; Knee Raises
Train: 40/30
Compete: 50/35

22.03.2024

WOD
1.Back Rack Lunges
On the 2:30 x 5 Sets:
8/8 Back Rack Lunges
*Build in Weight!
*Finish one leg then Switch


2.Conditioning
3 Rounds:
20 Alt. Front Rack Lunges
8 Strict Pull Ups

Directly Into...

3 Rounds:
20 Wallballs
8 Strict Pull Ups


Sweat: 30/20; 14/10; Banded Pull Ups or Ring Rows
Train: 35/25; 20/14;
Compete: 40/30; 20/14

21.03.2024

WOD
1.Dumbbel Bench Press
On the 3:00 x 4 Sets
10 Dumbbel Bench Press
- Into -
10/10 Kettlebell Side Bends


1.Conditioning
2 Rounds
AMRAP 3
Max Calories Bike

- Rest 30 Sec. -

AMRAP 3
Max Double Unders

AMRAP 3
Max V-Ups

- Rest 30 Sec. -


Sweat: Single Unders
Train:
Compete:

20.03.2024

WOD
"
BENCHMARKWORKOUT


“HELTON”
3 Rounds For Time
800 meter Run
30 Dumbbell Squat Cleans
30 Burpees


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


2.Finisher
3 Sets of
10 Banded Hamstring Curls
45 Seconds Wall Sit

- Rest 1 Minute Between Sets -

19.03.2024

WOD

1.Strict Press
On the 1:30 x 7
3 Strict Press
*Start at 50 and Build to 80% of 1RM



2.Conditioning
4 Rounds For Time
25 AbMat Sit-ups
20 Box Jumps (24"/20")
15 Push Press



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

18.03.2024

WOD
1. LBNC Benchmark WOD
" SLIM CINDY"
AMRAP 10
5 Pull Ups
10 Push Ups
15 Air Squats

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


2.Finisher
4 Sets of
10 Laterall Raises
10 Barbell Rollout

- Rest 60 Seconds Between-

17.03.2024

WOD
DAILYSWEAT

10 Rounds for Time:
10/8 Calorie Ski or 12/10 Calories Row
10 Alt. Single Dumbbel Box Step Ups (24"/20")
1 Double KB Farmers Carry (Schranke)
15 Tuck Ups


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

16.03.2024

WOD
TEAMWORKOUT

In Teams of 3

AMRAP 8 x 4 Rounds:
60 Slam Balls
45 Burpee Box Jump Over (24"/20")
Max Calories Echo Bike

Rest 1 Minute Between AMRAP´s

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

14.03.2024

WOD

1.Bench Press
On the 3:00 x 4 Sets
6 Bench Press
- Into -
20- 30 Seconds Deadhang Tuck Hold or L-Sit Hold
*Start at 50-55% & Build to 90% of 1 RM


2.Conditioning
On the Minute x 16 (4 Rounds)
Minute 1: x Calories Row
Minute 2: x Double Unders
Minute 3: x Toes to Bar
Minute 4: Rest


Sweat: 14/12 Calories; 80 Single Unders; 15 Knee Raises
Train: 16/14 Calories; 40 Double Unders; 10 Toes to Bar
Compete: 18/16 Calories; 60 Double Unders; 15 Toes to Bar

13.03.2024

WOD
1.Hang Power Clean
On the 2:30 x 6 Sets:
5 Hang Power Cleans
* Start First Set at 60% & Build


2.Conditioning
3 Rounds:
5 Deadlifts
5 Hang Power Cleans
5 Front Squats

- Rest 1 Minute -

2 Rounds:
10 Deadlifts
10 Hang Power Cleans
10 Front Squats

- Rest 1 Minute -

1 Round:
15 Deadlifts
15 Hang Power Cleans
15 Front Squats


Sweat: 30/25
Train: 40/30
Compete: 50/35

12.03.2024

WOD
1.Bent Over Row
On the 3:00 x 4
10 Bent Over Row
- into -
10/10 Side Plank Lifts
*Build in Weight if possible

2.Conditioning
6 Rounds For Time:
1 Hill Run
10 Pull-ups
1 Hill Run
10 Box Jump Over (24"/20")


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

11.03.2024

WOD
1.Back Squat
On the 3:00 x 5 Sets:
8 Back Squats
* Start at 50% & Build to 70-75%



2.Conditioning
Every 2 Minutes x 6 Rounds:
15 Wallballs
Remaining Time: Max Burpees


Sweat: 14/8
Train: 20/14
Compete: 20/15

10.03.2024

WOD
DAILYSWEAT

5 Rounds for Time
15/12 Calories Ski Erg or Bike
20 Toes to Bar
15/12 Calories Ski Erg or Bike
20 Kettlebell Sumo Deadlift High Pulls


Sweat: 16/12; Knee Raises
Train: 24/16; 15 Toes to Bar
Compete: 32/24

08.03.2024

WOD
TEAMWORKOUT

In Teams of 3
AMRAP 30
135/90 Calories Row
90 Alt. Dumbbell Hang Clean and Jerk
45 Box Jump Over (24"/20")


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

07.03.2024

WOD
1.Front Squat
On the 3:00 x 4
8 Front Squats
start at 50% and built to 75% of 1 RM


2.Conditioning
EMOM x 18 (6 Rounds)
Minute1: 15 Front Squats
Minute 2: X Ring Push Ups
Minute 3: 20 AbMat Sit Ups


Sweat: 30/20; 10 Ring Push Ups
Train: 45/30; 12 Ring Push Ups
Compete: 60/40; 15 Ring Push Ups

06.03.2024

WOD
BENCHMARKWORKOUT


"DORK”
6 Rounds for Time
60 Double-Unders
30 Kettlebell Swings
15 Burpees


Sweat: 16/8; 120 Single Unders
Train: 20/12; 40 Double Unders
Compete: 24/16


2.Finisher
4 Sets
10/10 Russian Twists
10 Banded Pull Apparts w/1 Sec Pause

- Rest 45 Seconds Between Sets -

05.03.2024

WOD
1.Press Complex
On the 2:00 x 5
2 Push Press + 2 Push Jerks
Start at 55% and Built to 80-85% of 1 RM Push Press


2.Conditioning
AMRAP 8:
800 Meter Run
Max Reps Handstand Push Ups

Rest 2 Minutes

AMRAP 6:
600 Meter Run
Max Reps Push Presses

Rest 2 Minutes

AMRAP 4:
400 Meter Run
Max Reps Push Jerks


Sweat: 30/25; 40/30; Pike Push Up or Z-Press
Train: 40/30; 50/35;
Compete: 50/35; 60/40;

04.03.2024

WOD
1. 3-Position Clean
On the 2:00 x 6 Sets
1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean
*Start at 50% and Build in Weight!


2.Conditioning
For Time:
50 Squat Cleans

On the Minute (start at 0:00)
5 Pull Ups


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


3.Finisher
4 Sets
30 Sec. Plank Hold
8/8 Single Dumbbell Bent Over Row

- Rest 45-60 Seconds Between -

03.03.2024

WOD
DAILYSWEAT

Every 6:00 x 5 Rounds
15 Slam Balls
15 Ring Dips
200 Meter Run
20 Push Ups

Sweat: 15/10; Banded Dips or Bench Dips
Train: 20/15
Compete: 20/15

02.03.2024

WOD
TEAMWORKOUT

In Teams of 3

90 Wall Balls
90/75 Calories Bike
90 Hang Power Cleans
150 Toes To Bar
90 Hang Power Cleans
90/75 Bike
90 Wall Balls

Sweat: 40/20; Knee Raises
Train: 50/30
Compete: 60/40
< WOD im Februar 2024
WOD im April 2024 >