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< WOD im Dezember 2023
WOD im Februar 2024 >

01.02.2024

WOD
1.Conditioning
3 Rounds:
AMRAP 3
Max Calories Row

- Rest 30 Seconds -

AMRAP 3
10 Alt. Dumbbel Hang Snatch
10 AbMat Sit Ups

- Rest 30 Seconds -


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


2.Finisher
3 Sets:
20 Seconds L-Sit or 30 Seconds Tuck Hold
10/10 Side Plank Band Pull

- Rest 1 Minute between Sets -

31.01.2024

WOD
1. Bench Press
On the 2:30 x 5 Sets:
5 Bench Press w/ 3 Seconds Negativ
* Start at 50% and built to 80% of 1 RM


2.Conditioning
For Time
27-21-15-9
Hand Release Push-ups

*After each Round
60 Double Unders


Sweat: 160 Single Unders
Train: 40 Double Unders
Compete:

30.01.2024

WOD
"BRING A FRIEND DAY"


1.Deadlift
On the 2:00 x 6
5 Deadlifts
Start at 50% and Build to 80-85% of 1 RM



2.Conditioning
In Teams of 2
AMRAP 15
20 Calories Echo Bike
30 Kettlebell Sumo Deadlift High Pulls
20 Box Jumps Over (24"/20")


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

29.01.2024

WOD
1.Overhead Squat
On the 2:00 x 6 Sets:
5 Overhead Squats
* Start at 50% and Built to 75%



2.Conditioning
AMRAP 15:
3 Rounds:
15 Overhead Squats
15 Burpees to Target

Directly Into
Max Overhead Squats


Sweat: 20/10; 30/20;
Train: 30/22,5;40/27,5;
Compete: 40/30; 50/35

28.01.2024

WOD
DAILYSWEAT

“MIKKO’S TRIANGLE”
EMOM x 40 (10 Rounds)
1 Minute Row
1 Minute SkiErg
1 Minute Assault Bike
1 Minute Rest


Sweat: 11/9
Train: 14/12
Compete: 17/15

*Rx 20 Cals at Each Station

26.01.2024

WOD
1. Hang Power Clean
On the 2:00 x 6 Sets:
3 Hang Power Clean w/ 2 Seconds pause in Catch
Start at 50% and find a new 1 RM



2.Conditioning
5 Rounds For Time:
200 Meter Run
15 Hang Power Cleans
10 Laterall Barbell Burpees


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

25.01.2024

WOD
1.Front Rack Lunges
On the 2:30 x 5 Sets
10 Alt. Front Rack Lunges
Build in Weight!



2.Conditioning
For Time:
50-35-20
Box Jumps Over (24"/20")
Kettlebell Goblet Squats


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

24.01.2024

WOD
BENCHMARKWORKOUTS


“BRADSHAW”
10 Rounds for Time
3 Handstand Push-Ups
6 Deadlift
12 Pull-Ups
24 Double-Unders



Sweat: 60/40; Pike Push up/ Z-Press; Ring Row/ Banded PU; 48 Single Unders
Train: 80/55; 8 Pull Ups
Compete: 100/70;

23.01.2024

WOD
1. Conditioning
2 Rounds for Total reps:
8 x 20 Seconds On / 10 Off
Cal. Ski Erg

8 x 20 Seconds On / 10 Off
Toes to Bar

8 x 20 Seconds On / 10 Off
D-Ball Hold

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


2.Finisher
4 Super Sets
10/10 Pall of Presses
30 Seconds Hollow Hold

22.01.2024

WOD
1. Box Squat
On the 3:00 x 4 Sets:
10 Box Squats
Build in Weight



2.Conditioning
On the Minute x 16 [4Rounds]
Minute 1: 10 Doubble Dumbbell Renegade Row
Minute 2: Cal. Echo Bike
Minute 3: 8 x 10 Meter Double Dumbbell Farmers Carry
Minute 4: Rest


Sweat: 15/10; 11/10;
Train: 17,5/12,5; 13/11;
Compete: 22,5/15; 15/12;

21.01.2024

WOD
DAILYSWEAT

AMRAP 32
15 Push Ups
10 Doubble Dumbbell Box Step Over
15 AbMat Sit-Ups
10 Slam Balls



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

20.01.2024

WOD
TEAMWORKOUT

In Teams of 3

5 Rounds for Time:
12 Rope Climbes
36 Doubbel Dumbbell Hang Power Cleans
60/45 Calories Bike

Sweat: 15/10; Negativ Rope Climb x2
Train: 17,5/12,5;
Compete: 22,5/15

19.01.2024

WOD
1.Strict Press
On the 2:00 x 6 Sets:
2 Strict Press
*Start at 50% and build to 85% of 1RM


2.Conditioning
AMRAP 15
8 Single Dumbbell Push Jerks (R)
8 Single Dumbbell Reverse Lunges (R)
8 Single Dumbbell Push Jerks (L)
8 Single Dumbbell Reverse Lunges (L)
40 Double Unders



Sweat: 15/10; 80 Single Unders
Train: 17,5/12,5;
Compete: 22.5/15 kg

18.01.2024

WOD
1.Hang Power Snatch
On the Minute x 12
1st 3 Min: 1 Snatch @ 67%
2nd 3 Min: 1 Snatch @ 70%
Minute 7: 1 Snatch @ 73%
Minute 8: 1 Snatch @ 76%
Minute 9: 1 Snatch @ 79%
Minute 10: 1 Snatch @ 82%
Minute 12: 1 Snatch @ 85%



2.Conditioning
AMRAP 15:
5 Hang Power Snatches
10 Toes to Bar
15 Laterall Barbell Burpees


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

17.01.2024

WOD

1.Bent over Row
On the 2:30 x 4 Sets
10 Pausing Bent Over Rows
*Pause 2 Seconds On Chest
*Build in Weight!



2.Conditioning
Every 1:30 x 12 (4 Rounds)
1: x Calories Ski Erg
2: 30 Russian Kettlebell Swings
3: 20 Pull Ups


Sweat: 14/10 Calories Ski; 16/12; 20 Ring Rows or Banded Pull Ups
Train: 18/14 Calories Ski; 24/16; 15 Pull Ups
Compete: 22/18 Calories Ski; 32/24;

16.01.2024

WOD
1.Back Squat
On the 2:00 x 6 Sets:
2 Back Squats
*Start at 55-60% and build to 85% of 1 RM


2.Conditioning
4 x 2:00 Minutes On / 2:00 Off
12 x 10 Meter Shuttle Run
Remaining Time: Max Double Dumbbell Thruster


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

15.01.2024

WOD
1.Power Clean
Every 30 Seconds x 20 Sets
1 Power Clean
Working Wheight should be at 85-90% of 1RM



2.Conditioning
3 Rounds For Time:
30/24 Calorie Row or 25/18 Calories Echo Bike
20 Box Jumps (24"/20")
10 Power Cleans


Sweat: 40/20
Train: 55/35
Compete: 70/50

14.01.2024

WOD
DAILYSWEAT

20 Rounds for Time:
3 Strict Pull Ups
4 Doubbel Dumbbell Power Clean
5 V-Ups
6 Laterall Hops over Dumbbell



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

13.01.2024

WOD
TEAMWORKOUT

In Teams of 3
AMRAP 10
Buy In:
60/45 Calories Row
45 Handstand Push Up
Remaining Time: Max Front Squats

- Rest 1 Minutes -

AMRAP 10
60/45 Calories Row
45 Handstand Push Up
Remaining Time: Max Front Squats

- Rest 1 Minutes -

AMRAP 10
60/45 Calories Row
45 Handstand Push Up
Remaining Time: Max Front Squats


Sweat: 40/20; 45/25; 50/30; Pike Push Up or Z-Press
Train: 50/30; 55/35; 60/40
Compete 60/40; 70/50; 80/60

12.01.2024

WOD
1. Power Snatch
On the 1:45 x 6 Sets:
3 Power Snatches*
Start @50-55% and build to 80-85% of 1 RM


2.Conditioning
For Time:
50 Power Snatches

Every 2 Minutes [Starting at 0:00]
15 Box Jumps


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

12.01.2024

WOD
1. Power Snatch
On the 1:30 x 7 Sets:
3 Power Snatches*
Start @50-55% and build to 80-85% of 1 RM


2.Conditioning
For Time:
50 Power Snatches

Every 2 Minutes [Starting at 0:00]:
15 Box Jumps



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

11.01.2024

WOD
1.Conditioning
For Max Reps
2 Rounds:

AMRAP 3
Toes to Bar

-Rest 30 Seconds-

AMRAP 3
Ski Erg

-Rest 30 Seconds-

AMRAP 3
10 Meter Shuttle Run

-Rest 30 Seconds-


Sweat: Knee Raises
Train:
Compete:


2. Finisher
4 Sets
10 Bent Over Reverse Flys
10/10 Plank Pull through

11.01.2024

WOD
1.Conditioning
For Max Reps
2 Rounds:
AMRAP 3
Toes to Bar

-Rest 30 Seconds-

AMRAP 3
Ski Erg

-Rest 30 Seconds-

AMRAP 3
10 Meter Shuttle Run

-Rest 30 Seconds-


Sweat: Knee Raises
Train:
Compete:


2. Finisher
4 Sets
10 Bent Over Reverse Flys
10/10 Plank Pull through

10.01.2024

WOD
BENCHMARKWORKOUT


"ARTIE"
AMRAP 20
5 Pull-Ups
10 Push-Ups
15 Air Squats
5 Pull-Ups
10 Thrusters



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

09.01.2024

WOD
1.Deadlift
On the 2:00 x 6 Sets
5 Deadlifts w/ 1 Second Pause below Knee height
start at 50% and Build to 75-80% of 1RM


2.Conditioning
4 Rounds For Time:
60 Double Unders
20 Kettlebell Swings
15 Lateral Kettlebell Burpees

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

08.01.2024

WOD
1.Push Jerk
On the 1:45 x 6 Sets
3 Push Jerks w/ 2 Sec. Pause in Catch
* Start at 50% and Build to 75-80% of 1 RM



2.Conditioning
Every 1:30 x 12 (4 Rounds)
1: 20 Push Jerk
2: X Calories Bike
3: 20 Straight Leg MedBall Sit Ups
4: Rest


Sweat: 30/20; 12/10 Calories; 14/18
Train: 40/30; 16/13 Calories/ 20/14
Compete: 50/40; 20/16 Calories; 20/14

07.01.2024

WOD
DAILY SWEAT

Every 2:30 x 12 Sets:
Even:
18/15 Calories Ski Erg
In Remaining Time Max: Burpee Box Jump Overs (24"/20")

Odd:
20 Double Dumbbell Renegade Row
In Remaining Time Max: Double Dumbbell Front Rack Lunges


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

06.01.2024

WOD
"TEAMWORKOUT

In Teams of 2

4 Rounds For Time
40 Toes to Bar
40 Doubble Dumbbell Deadlifts
40 Wall Balls
40 Hand Release Push Ups


Sweat: 20/15; Knee Raises; 14/8
Train: 25/17,5; 20/14
Compete: 30/20; 20/14

05.01.2024

WOD
1.Strict Press
On the 1:30 x 8
1 Strict Press
start @50-60% and try to find a new 1 RM!



2.Conditioning
8 Rounds For Time
9 Handstand Push Ups
35 Double Unders


Sweat: Pike Push Up or Z-Press; 70 Single Unders
Train: 6 Handstand Push Ups; 25 Double Unders
Compete:

04.01.2024

WOD
1.Hang Power Snatch
On the 1:30 x 9 Sets
3-2-1-3-2-1-3-2-1
First Wave: 70%-75%-80%
Second Wave: 75%-80%-85%
Third Wave: 80%-85%-90%



2.Conditioning
EMOM x 12 ( 4 Rounds)
Minute 1: X Row
Minute 2: X Burpees
Minute 3: 12 Hang Power Snatch


Sweat: 12/9 Calories; 9 Burpees; 30/20
Train: 15/12 Calories; 12 Burpees; 35/25
Compete: 18/15 Calories; 15 Burpees; 40/30

03.01.2024

WOD

1.Back Squat
On the 3:00 x 4 Sets:
10 Back Squats
* Start First Working Set at 40-45% & Build to 70-75% of 1 RM



2.Conditioning
AMRAP 15
5 Pull-ups
10 Box Jumps (24"/20")
15 Front Squats




Sweat: 25/15; Banded Pull Ups or Ring Row
Train: 35/25;
Compete: 45/ 35; Chest to Bar Pull Ups

02.01.2024

WOD
1.Clean and Jerk Complex
On the 1:45 x 7
1 Power Clean + 1 Push Press + 1 Push Jerk
*Start @50% & Build to 90% of 1 RM Push Press


2.Conditioning
EMOM x 16 (4 Rounds)
Minute 1: X Calories Echo Bike
Minute 2: 12 Power Cleans
Minute 3: X Calories Echo Bike
Minute 4: 12 Shoulder to Overhead


Sweat:30/20; 11/8 Calories
Train: 40/27,5; 13/10 Calories
Compete 50/35; 15/12 Calories
< WOD im Dezember 2023
WOD im Februar 2024 >