WOD in the past

"

1. Hang Power Clean
10 Minutes
5 Hang Power Clean
Build in Weight or to 75-80% of 1 RM Hang Power Clean


2.Conditioning
5 Rounds for Time
10 Hang Power Clean
200 Meter Run
10 Box Jump Over (24""/20)


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

1.Overhead Squats
On the 1:45 x 6
5 Overhead Squats
*Build in Weight or to 75-80% of 1 RM


‍
2.Conditioning
AMRAP 13
20 Overhead Squats
15 Laterall Barbell Burpees


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

DAILY SWEAT
For Time:
50-40-30-20-10
Push Ups
Kettlebell Swings
Calories Ski Erg

*60-50-40-30-20
Calories Row


Sweat: 16/12; Kneeling Push Up
Train: 24/16
Compete: 32/24

TEAMWORKOUT

In TEAMS OF 3

AMRAP 30
60 Thruster
30/15 Calories Assualt Bike
60 Handstand Push Ups
30/15 Calories Assualt Bike


Sweat: 30/20; Pike Push Up or Z-Press
Train: 35/25; 45 Handstand Push Ups
Compete: 40/30

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

‍

2.Conditioning
For Time:
10-9-8-7-6-5-4-3-2-1 Reps
Deadlift
1-2-3-4-5-6-7-8-9-10 Reps
Pull Ups


Sweat: 60/40; Banded Pull Ups or Ring Rows
Train: 80/60
Compete: 100/80; Chest to Bar Pull Ups

1. Push Jerk
On the 2:00 x 5
10-8-6-4-2
*Build in Weight!
Start @60% and Buld to 80% of 1 RM


2.Conditioning
3 Rounds For Time:
400 Meter Run
30-20-10 Toes to Bar
20 Doubble Dumbbell Push Jerks


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

BENCHMARKWORKOUT

“KLEPTO”
4 Rounds For Time
27 Box Jumps (24"/20")
20 Burpees
11 Squat Cleans



Sweat: 45/25
Train: 55/35
Compete: 65/45

1.Power Snatch
On the 1:30 x 6
2 Power Snatch w/ 1 Seconds Pause in Catch
*Build in Weight



2.Conditioning
5 Rounds x AMRAP 2
60 Double Unders
Max Power Snatches

Rest 2 Minutes Between Rounds


Sweat: 30/20; 120 Single Unders
Train: 35/25; 40 Double Unders
Compete: 40/30

1. Pausing Back Squat
On the 1:45 x 6
3 Back Squats
w/ 2 Seconds Down, 2 Second Pause in Bottom Position



2.Conditioning
EMOM x 12 (6 Rounds)
Minute 1: 20 Doubble Dumbbell Reverse Lunges
Minute 2: X Calories Assualt Bike


Sweat: 15/10; 9/6 Calories
Train: 17,5/12,5; 12/9 Calories
Compete: 22,5/15; 15/12 Calories

DAILY SWEAT


10 Rounds for Time
1 Double Kettlebell Farmers Carry (bis zur Schranke)
10 Kettlebell Deadlifts
12 V-Ups


Sweat: 16/8; 20/15; Tuck Ups
Train: 20/12; 25/17,5
Compete: 24/16; 30/22,5

TEAMWORKOUT

In Teams of 3

AMRAP 30

6-6-12-12-18-18-24-24......
Ring Dips
Power Snatches


*After each Round 300/250 Meter Row
*Adding 6 Reps each Round


Sweat: Banded Ring Dips or Bench Dips; 30/20
Train: 35/25
Compete: 40/30

1.Power Clean
10 Minutes to Build up in Weight
1 Clean High Pull + 1 Power Clean + 1 Hang Power Clean


2.Conditioning
AMRAP 16
2 Rounds
600 Meter Run
40 Wallballs

Directly Into...

Max Hang Power Clean

Sweat: 30/20; 14/8
Train: 45/30; 20/14
Compete: 60/40; 20/14

1. Strict Press
On the 1:30 x 6
3 Strict Press
*Build in Weight or to 80% of 1 RM



2.Conditioning
Every 2:00 x 6
20 Russian Kettlebell Swings
In Remaining Time Max AbMat Sit-ups



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

1.Front Squat
On the 2:00 x 5
10-8-6-4-2
*Build in Weight!




2.Conditioning
3 Rounds For Time:
21 Pull-ups
15 Hand Release Push Ups
9 Front Squats


Sweat: 40/25; Ring Rows or Banded Pull Ups; Kneeling Push Up
Train: 55/35
Compete: 70/45

"Bring a Friend Day"


1.Deadlift
On the 2:00 x 5
5 Deadlift
*Build in Weight


2.Conditioning
AMRAP 15
In Teams of 2
10 Sumo Deadlift High Pulls
8 Box Jumps (24"/20")
6/4 Calorie Assault Bike

*Partners finishing full Rounds!


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

1.Bench Press
On the 1:30 x 7
4 Strict Presses
*Build in Weight



2.Conditioning
For Time
60 Laterall Barbell Burpees
40 Toes to Bar
200 Double Unders


Sweat: Knee Riases; 400 Single Unders
Train: 150 Double Unders
Compete:

DAILY SWEAT


AMRAP 15
12/10 Calories Row
6 Strict Pull-ups

- Rest 2 Minutes -

AMRAP 15
10 Doubble Dumbbell Hang Power Clean
10 Alt. Ketlebell Goblet Reverse Lunges


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

TEAMWORKOUT
In Teams of 3
AMRAP 30
45/30 Calories Assault Bike
45 Hang Power Snatches
45 Wall Balls



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

1.Strict Press
On the 1:30 x 6
5 Strict Press
*Build in Weight



2.Conditioning
4 Rounds For Time
15 Handstand Push Ups
100 Meter Doubble Kettlebell Farmers Carry (Bis zur Schranke)
200 Meter Run



Sweat: 12/8; Pike Push Up or Z-Press
Train: 16/12; 10 Handstand Push Ups
Compete: 24/16

1.Deadlift
10-8-6-4-2
*Start @50% of 1 RM
*Build in Weight or to 80-85% of 1 RM

‍

2.Conditioning
For Time
27-21-15-9
Deadlift
Toes To Bar


Sweat: 30/20; Knee Raises
Train: 35/25
Compete: 40/30

BENCHMARKWORKOUT


“DANNY”
AMRAP in 20 minutes
30 Box Jumps (24/20 in)
20 Push Presses
30 Pull-Ups


Sweat: 30/20; Ring Rows or Banded Pull Ups
Train: 40/27,5
Compete: 50/35

1.Power Clean
On the 2:00 x 5
5-4-3-2-1
Power Clean
*Start @50-60% of 1 RM
*Build in Weight or to 90% of 1 RM



2.Conditioning
For Time
30 Power Clean
50 Laterall Barbell Burpees
30 Power Cleans



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

1.Front Squat
On the 1:45 x 6
3 Front Squats
w/ 2 Seconds Down, 1 Second Pause in Bottom Position

‍

2.Conditioning
For Time:
40 Front Squats
150 Double Unders

- Rest 2 Minutes -

150 Double Unders
40 Front Squats


Sweat: 30/20; 300 Single Unders
Train: 45/30
Compete: 60/40

DAILY SWEAT

5 Rounds for Time
20 Double Dumbbell Deadlifts
400 Meter Run
15 Ring Dips


Sweat: 17,5/15; Banded Dips or Bench Dips
Train: 22,5/17,5
Compete: 25/20

TEAMWORKOUT

In Teams of 3

AMRAP 30
Partner 1:
For Max Calories Ski Erg


Partner 2+3:
18 Toes to Bar
12 Burpee Box Jump Overs (24""/20"")


*One Partner Collect Calories
* Switch on the Ski Erg after full Round



Sweat: Knee Raises
Train:
Compete:

1.Front Squat
On the 1:45 x 7
6 Front Squats
*Build in Weight or to 75-80% of 1 RM

‍
2.Conditioning
AMRAP 14
9 Front Squats
6 Handstand Push-ups
30 Double Unders


Sweat: 30/20; Single Unders; Pike Push Up or Z-Press
Train: 35/25
Compete: 40/30

1.Clean Complex
On the 1:30 x 7
1 Power Clean + 1 Hang Power Clean
*Build in Weight


2.Conditioning
AMRAP 14
2,2,4,4,6,6,8,8,.....
Power Clean
Chest to Bar Pull Ups



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

1.Conditioning
For Max Reps
2 Rounds Of
5 x 20 Seconds On / 10 Off
Max Calories Bike

5 x 20 Seconds On / 10 Off
Max AbMat Sit-ups

5 x 20 Seconds On / 10 Off
Max Hand Release Push Ups



2.Finisher
3 Sets Of
8 Reps (Each Side) Single Arm Kettlebell Bent Over Rows
10 Standing Pallof Presses

https://www.youtube.com/watch?v=4awRYeiQErs
https://www.youtube.com/watch?v=BvSB4tvgLGc


Sweat:
Train:
Compete:

1.Deadlift
On the 2:00 x 5
5-4-3-2-1
*Build in Weight


2.Conditioning
3 Rounds For Time
600 Meter Run
40 Alt. Hang Dumbbell Snatches


Rest 1 Minutes Between Rounds



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

1.Back Rack Reverse Lunges
On the 2:00 x5
10-8-6-4-2
Alt. Back Rack Reverse Lunges
*Build in Weight


‍
2.Conditioning
EMOM x 16 (4 Rounds)
Minute 1: X Calorie Row
Minute 2: X Wallballs
Minute 3: X Burpees
Minute 4: Rest


Sweat: 12/10 Calories; 16 Wall Balls (14/8); 9 Burpees
Train: 15/12 Calories; 18 Wall Balls (20/14); 12 Burpees
Compete: 18/14 Calories; 20 Wall Balls (20/14); 15 Burpees

Daily Sweat

7 Rounds For Time:
16 Kettlebell Swings
12 Doubble Dumbbell Box Step Ups
1 Dumbbell Farmers Carry



Sweat: 16/12; 16/10
Train: 24/16; 17,5/12,5
Compete: 32/24; 22,5/15