WOD in the past

1.Sumo Deadlift
On the 1:30 x 7
3 Sumo Deadlifts
*Build in Weight or to 80% of 1 RM



2.Conditioning
AMRAP 10
Wallballs

On the Minute [Starting at 1:00]
5 Doubble Dumbbell Deadlifts


Sweat: 17,5/12,5; 14/8
Train: 20/15; 20/14
Compete: 25/20; 20/14

1.Bench Press
In 12 Minutes Build to a Heavy Set of
3 Bench Presses


2.Conditioning
For Time
42-30-18
Alt. Dumbbell Hang Snatch
600-400-200 Meter Run



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

1.Power Clean
On the 1:15 x 7
1 Power Clean
*Build in Weight or to 90% of 1 RM



2.Conditioning
3 Rounds x AMRAP 3
10 Burpees Over Rower
250/200 Meter Row
Max Power Cleans

Rest 3 Minutes Between Rounds


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

1.Push Jerk
On the 1:45 x 6
5 Push Jerks
Build in Weight or to 75-80% of 1 RM

‍

2.Conditioning
AMRAP 15:
7 Toes to Bar
5 Push Jerks
30 Double Unders


Sweat: 30/20; Knee Raises; 60 Single Unders
Train: 45/30; 20 Double Unders
Compete: 60/40

TEAMWORKOUT

TEAMS OF 2
5 Rounds For Time:
400 Meter Run (Together)
30 AbMat Sit-ups
30 Deadlifts


Sweat: 70/40
Train: 90/60
Compete: 110/80

1.Push Press
In 10 Minutes Build to a Heavy Set of
5 Push Press




2.Conditioning
AMRAP 12:
10 Push Presses
2-4-6.. Laterall Barbell Burpees


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

1. Bent over Row
On the 2:00 x 5
10-8-6-4-2
Build in Weight or to 85-90% of 1 RM



2.Conditioning
6 x 50 Seconds On / 10 0ff
Max Toes to Bar

-Directly Into-

6 x 50 Seconds On / 10 0ff
Max Push Ups

-Directly Into-

6 x 50 Seconds On / 10 0ff
Max Row


Sweat: Knee Raises
Train:
Compete:

BENCHMARKWORKOUT
"Morrison"

For Time:
50-40-30-20-10
Wall Ball Shots
Box Jumps (24"/20")
Kettlebell Swings


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

1.Hang Power Snatch
On the Minute x 10
1 Hang Power Snatch
Build in weight or to 90-95% of 1 RM

‍

2.Conditioning
2 Rounds For Time:
21 Hang Power Snatches
150 Double Unders
800 Meter Run


Sweat: 30/20; 300 Single Unders
Train: 35/25; 100 Double Unders
Compete: 40/30

1.Power Clean
On the 2:00 x 6
2 Power Clean + 2 Hang Power Clean
Build in Weight or to 80% +- of 1RM Power Clean



2.Conditioning
6 Rounds For Time:
4 Power Clean
10 Pull Ups
10 Burpees


Sweat: 40/20; Ring Rows or Banded Pull Ups
Train: 60/40
Compete: 80/60

DAILY SWEAT
Every 2:00 x 7 Sets
3 Wall Walks
Max Reps AbMat Sit-ups

Rest 2:00 Minutes

Every 2:00 x 7 Sets
16 Alt. Doubble Dumbbell Reverse Lunges
Max Han Release Push Ups


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

TEAMWORKOUT

[TEAMS OF 3]

AMRAP 28
60/45 Calorie Ski Erg
45 Burpee Box Jumps (24"/20")
30 Overhead Squats


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

------------------------------------
3 Men: 60 Calories
2 Men, 1 Woman: 55 Calories
2 Women, 1 Woman: 50 Calories
3 Women: 45 Calories
------------------------------------

1.Bench Press
On the 1:30 x 7
3 Bench Presses
Build in Weight or to 85% +- of 1 RM



2.Conditioning
3 Rounds for Time
40/35 Calories Row or 30/25 Calories Assault Bike
400 Meter Run


Sweat: 35/30 Row; 25/20 Assault Bike
Train:
Comepte

1.Deadlift
On the 1:30 x 6
4 Deadlifts
Build in Weight or to 80% +- of 1 RM


2.Conditioning
5 Rounds For Time
20 Deadlifts
15 Russian Kettlebell Swings
5 Strict Pull Ups


Sweat: 50/30; 16/12; Banded Pull Ups or Ring Rows
Train: 65/45; 24/16
Compete: 80/60; 32/24

1. Thruster
On the 1:30 x 7
3 Thruster
Build in Weight or to 90% +- of 1 RM
*From Rig

‍

2.Conditioning
For Time:
10-20-30 Laterall Barbell Burpees
15-25-35 Thrusters


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

1.Power Clean
On the 1:30 x 6
3 Power Cleans
Build in Weight or to 75-80% +- of 1 RM


‍
2.Conditioning
AMRAP 12:
2 Power Cleans*
40 Double Unders
8 Toes to Bar

* Add 2 Power Cleans Every Round


Sweat: 30/25; 80 Single Unders; Knee Raises
Train: 50/35; 20 Double Unders
Compete: 70/45

1.Push Jerk
On the 1:15 x 7-8
2 Push Press
Built in Weight or to 85% +- of 1 RM
‍


2.Conditioning
10 Rounds For Time:
7 Chest to Bar Pull-ups
7 Push Jerks


Sweat: 30/20; Ring Rows or Banded Pull Ups
Train: 45/30; Pull Ups
Compete: 60/40

DAILYSWEAT

AMRAP 15
15/12 Calorie Assault Bike
25 Doubble Kettlebell Deadlifts

- Rest 2 Minutes -

AMRAP 15
15 Single Dumbbell Box Step Over (24"/20")
20 Hand Release Push Ups




Sweat: 16/12; 15/10
Train: 24/16; 20/15
Compete: 32/24; 25/20

TEAMS OF 4


AMRAP 31
Partner 1+2 performs AMRAP of:
4 Rope Climbs
8 Handstand Push Ups
12/10 Calories Row


While Partner 3+4 performs:
600 meter D-Ball Run


*Partners switch after each Run.



Sweat: 15/10; Negativ Rope Climb; Pike Puah up or Z-Press
Train:20/15
Compete: 20/15

1. Power Snatch
On the 2:00 x 5
10-8-6-4-2
Build in Weight or to 85% of 1 RM

‍

2.Conditioning
4 Rounds for For Time:
20 Wall Balls
15 Power Snatches
10 Laterall Barbell Burpees


Sweat: 14/8; 30/20
Train: 20/14; 35/25
Compete 20/14; 40/30

"1.Back Rack Reverse Lunges
On the 2:00 x 6
10 Alt. Back Rack Reverse Lunges
Build in Weight!



2.Conditioning
AMRAP 15
20 AbMat Sit-ups
16 Doubble Dumbbell Reverse Lunges
12 Pull-ups



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

BENCHMARKWORKOUT

“JACK”
AMRAP in 20 minutes
10 Push Presses
10 Kettlebell Swings
10 Box Jumps (24/20 in)



Sweat: 30/20; 16/8
Train: 40/27,5; 20/12
Compete: 50/35; 24/16

1.Power Clean
On the 2:00 x 6
5 Power Clean Touch and Go
*Build in Weight or to 75-80% of 1 RM



2.Conditioning
4 Rounds For Time:
15 Power Clean
12 Toes to Bar

Rest 1 Minute Between Rounds


Sweat: 30/20; Knee Raises
Train: 45/30; 9 Toes To Bar
Compete: 60/40

1.Front Squat
On the 2:00 x 6
5 Front Squats

‍

2.Conditioning
AMRAP 12
Buy In:
1000 Meter Run

-Directly Into-

Max Rounds:
30 Double Unders, 1 Front Squat
30 Double Unders, 2 Front Squats
30 Double Unders, 3 Front Squats
....

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

1.Power Snatch
On the 1:00 x 10
1 Power Snatch
Build in Weight or to 90% of 1 RM

‍

2.Conditioning
For Time:
75 Hang Power Snatches
60 Toes to Bar


Sweat: 30/20; Knee Raises
Train: 35/25; 45 Toes To Bar
Compete: 40/30

1.Front Squats
On the 1:30 x 6 Sets
2 Front Squats
Build in Weight or to 90% of 1 RM



2.Conditioning
E2MOM x 6 (3 Rounds)
Minute 1+2: Max Calorie Row
Minute 3+4 Max Dumbbell "Macho Man´s"

"Macho Man"
3 Power Clean
3 Front Squats
3 Push Jerks


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

1.Bench Press
On the 2:00 x 5 Sets
5 Bench Presses
*Build in Weight or to 80% of 1 RM

‍

2.Conditioning
AMRAP 15:
5 Chest to Bar Pull-ups
30 Double Unders
10 Push-ups


Sweat: Ring Rows or Banded Pull Ups; 60 Ring Rows
Train: Pull Ups; 20 Double Unders
Compete: