WOD in the past

TEAMWORKOUT

In Teams of 4
AMRAP 35
80/60 Calories Ski Erg
12 Rope Climbs
100 Push-ups

*One Partner always has too hang in the Deadhang Position


Sweat: Negativ Rope Climb
Train:
Compete:

1.Back Squat
On the 2:00 x 5
5-4-3-2-1
Build in Weight or to 85-90% of 1 RM


2.Conditioing
For Time
10-9-8-7-6-5-4-3-2-1
Back Squat

*After each Round 200 Meter Run


Sweat: 40/20
Train: 60/40
Compete: 80/60

1.Push Press
On the 1:30 x 7
3 Push Presses
w/ 1 Second Pause in Dip Position


2.Conditioning
4 x AMRAP2
15 Push Press
Max Calories Row

Rest 2 Minutes Between AMRAP´s

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

BENCHMARKWORKOUT

"MARSTON"
AMRAP in 20 minutes
1 Deadlift
10 Toes-to-Bar
15 Laterall Barbell Burpees


Sweat: 90/50; Knee Raises
Train: 140/ 90
Compete: 185/130

1.Power Snatch
On the 1:30 x 6
5-5-3-3-1-1
Start @50-55% of 1 RM
Touch an Go Reps!


2.Conditioning
4 Rounds For Total Reps:
2 Minutes Assult Bike Calories
2 Minutes Max Reps*


*Round 1+3: Power Snatches
*Round 2+4: Box Jump Overs (24"/20")


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

1.Front Squat
Heavy Single


2.Conditioning
3 Rounds For Time:
10 Front Squats
20 Chest to Bar Pull-ups
50 Double Unders



Sweat: 40/20; Ring Rows or Banded Pull Ups; 100 Single Unders
Train: 60/40; Pull Ups; 30 Double Unders
Compete: 80/60

DAILY SWEAT

AMRAP 14
20/15 Caloreis Ski Erg
20 Single Dumbbell Push Jerk


- Rest 2 Minutes-


AMRAP 14
4 Wall Walks
15 Straight Leg Med-Ball Sit Ups


Sweat: 15/10; Walkouts; 14/8
Train: 20/15; 20/14
Compete: 25/20; 20/14

TEAMWORKOUT

In Teams of 2
3 Rounds For Time:
800 Meter Team Run
40 Dumbbell Hang Squat Cleans 22.5 / 15 kg's
40 Laterall Dumbbell Burpees


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

1. Power Snatch
Build To A Heavy Touch & Go Double


2.Conditioning
10 Rounds For Time:
7 Power Snatches
7 Toes to Bar
7 Box Jumps (24"/20")


Sweat: 25/15; Knee Raises
Train: 30/20
Compete: 35/25

1.Pendlay Row
On the 1:30 x 6
5 Pendlay Rows
Build in Weight!



2.Conditioning
For Time
4 Rounds
1 Doubble Dumbbell Farmer Carry (Bis zur Schranke)
20 Hand Release Push Ups
20 Kettlebell Russian Swings

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

1. Front Squat
On the 2:00 x 6
5-5-3-3-1-1
Build in Weight!
start @50-60% of 1 RM


2.Conditioning
AMRAP 3 x 4 Rounds
75 Double Unders
15 Double Dumbbell Front Squats
Max Pull Ups

Rest 1 Minute Between Rounds


Sweat: 15/10; 150 Single Unders; RIng Rows or Banded Pull Ups
Train: 17,5/12,5; 50 Double Unders
Compete: 22,5/15

1.Barbell Complex
3 Deadlifts + 2 Hang Power Cleans + 1 Push Jerk
*Build in Weight!


2.Conditioning
‍AMRAP 4
3 Rounds of "DT"
Max Calorie Row

-Rest 4 Minutes-

AMRAP 4
2 Rounds of "DT"
Max Calorie Row

-Rest 4 Minutes-

AMRAP 4
1 Round of "DT"
Max Calorie Row

*1 Round "DT"
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks


Sweat: 25/15; 30/20; 35/25
Train: 35/25; 45/30; 55/35
Compete: 40/30; 60/40; 70/45

1.Overhead Squat
Build to a Heavy Set of 3


2.Conditioning
"Nancy"
5 Rounds For Time
400 Meter Run
15 Overhead Squats


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

DAILY SWEAT
For Max Reps
E2MOM x 15 (5 Rounds)
Minute 1+2: Max Doubble Dumbbell Deadlifts
Minute: 3+4 Max Calories Bike
Minute 4+5: Max Double Dumbbell Box Step Over (24"/20")


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

TEAMWORKOUT
In Teams of 3
‍For Time:
120 Strict Pull-ups
240 Hand Release Push-ups
5000/4000 Meter Row

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

TEAMWORKOUT
In Teams of 3
‍For Time:
120 Strict Pull-ups
240 Hand Release Push-ups
5000/4000 Meter Row

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

1.Strict Press
On the 1:45 x 6
3 Strict Press
Build in Weight!



2.Conditioning
For Time
40-30-20
Push Press
*After each Round 400 Meter Run


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

1.Power Clean
On the 1:45 x 7 Sets
3 Position Power Clean
1 High Hang Power Clean + 1 Hang Power Clean + 1 Power Clean
Build in Weight!



2.Conditioning
For Max Reps
15 x 50 Seconds On / 10 Off (5 Rounds)
1: Max Calories Ski
2:. Max Power Cleans
3: Max Double Unders


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

Benchmarkworkout

“JENNIFER”
AMRAP in 26 minutes
10 Pull-Ups
15 Kettlebell Swings
20 Box Jumps (24"/20")


Sweat: 16/8; Banded Pull Ups or Ring Rows
Train: 20/ 12
Compete: 24/16

1.Power Snatch
On the 1:30 x 7
1 Power Snatch + 1 Hang Power Snatch
Build in Weight!


2.Conditioning
5 Rounds
10 Power Snatches
10 Laterall Barbell Burpees

-Into-

5 Rounds
10 Toes to Bar
10 Laterall Barbell Burpees




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

1.Back Squat
On the 1:30 x 6 Sets
3 Back Squats (2 Second Hold in Bottom Position)
*Build in Weight



2.Conditioning
AMRAP 2 x 5 Rounds:
20 Wallballs (20/14)
Max Calorie Row

Rest 2 Minute Between Rounds

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

Daily Sweat

5 Rounds fo Time
30 Hand Release Push Up
3 D-Ball Hill Runs
30 Tuck Ups



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

TEAMWORKOUT

In Teams of 3
For Time:
90/75 Calories Assualt Bike
90 Pull Ups
120 Hang Power Snatches
90 Pull ups
90/75 Calories Assualt Bike


Sweat: 30/20; Ring Rows or Banded Pull Ups
Train: 35/25
Compete: 40/30; Chest To Bar Pull Ups

1.Squat Clean
3 Rep Max (Touch and Go)



2.Conditioning
2 Rounds
AMRAP 4
5 Squat Cleans
5 Toes To Bar

- Rest 30 Seconds -

AMRAP 4
Max Calories Row


Sweat: 30/20; Knee Raises
Train: 40/25
Compete: 50/30

1.Bench Press
On the 2:00 x 5
4 Bench Presses
Build in Weight!




2.Conditioning
"Nate"
AMRAP 20
2 Ring Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings



Sweat: 16/12; Banded Ring Dips or Bench Dips; Pike Push Up or Z-Press
Train: 24/16; Ring Dips
Compete 32/24

1.Deadlift
5 Deadstop Deadlifts
Build in Weight!



2.Conditioning
4 Rounds x AMRAP 4:
200 Meter Run
20 Deadlifts
Max Ab-Mat Sit Ups

- Rest 2 Minutes between AMRAP´s -


Sweat: 65/40
Train: 75/50
Compete: 85/60

1. Push Jerk
On the 1:30 x 7
3 Push Jerks
Build in Weight!


2.Conditioning
10 Rounds For Time
7 Lateral Barbell Burpees
5 Push Jerks
30 Double Unders


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

1.Front Squat
1 Rep Max


2.Conditioning
For Time
10-9-8-7-6-5-4-3-2-1
Front Squats
Box Jumps Over


Sweat: 30/25
Train: 50/35
Compete: 70/45

Daily Sweat


AMRAP 16
15/12 Calories Row
10 Strict Pull Ups


- Rest 2 Minutes -


AMRAP 16
1 Doubble Kettlebell Farmers Carry
15 Straight Leg MedBall Sit Ups



Sweat: Banded Pull Ups or Ring Rows; 16/12; 14/8
Train: 20/16; 20/14
Compete: 24/20; 20/14

TEAMWORKOUT

In TEAMS OF 3
AMRAP 30
60 Alt. Dumbbell Snatches
45/30 Calories Ski Erg
30 Handstand Push Ups



Sweat: 17,5/12,5; Pike Push Up or Z-Press
Train: 20/15
Compete: 25/17,5

1.Hang Power Clean
On the 1:45 x 6
5 Hang Power Cleans
w/ 1 Second Pause in Catch Position
*Build in Weight



2.Conditioning
AMRAP 14
Ascending Ladder
2,2,4,4,6,6,8,8
Hang Power Cleans
Barbell Front Rack Lunges


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