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< WOD im Oktober 2023
WOD im Dezember 2023 >

01.12.2023

WOD

1.Overhead Squat
On the 2:00 x 7 Sets:
5 Overhead Squats
Build in Weight or to 70-75% of 1 RM

‍

2.Conditioning
AMRAP 15
Accending Ladder
2,4,6,8,10,12.....
Overhead Squats
Pull Ups

*After each Round 30 Double Unders


Sweat: 30/20; Banded Pull Ups or Ring Rows; 60 Single Unders
Train: 35/25
Compete: 40/30;

30.11.2023

WOD
1.Bench Press
On the 3:00 x 5
15-12-9-6-3 Bench Press
-Directly Into-
10 Banded Triceps Push Down


2.Conditioning
EMOM x 18 (6 Rounds)
MInute 1: Max Hand Release Push Ups
Minutes 2: Max Shuttle Runs
Minutes 3: Max Alt. Double Dumbbell Lunges


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

29.11.2023

WOD
BENCHMARKWORKOUT

“WITTMAN”
7 Rounds For Time
15 Kettlebell Swings
15 Power Cleans
15 Box Jumps (24"/20" )


Sweat: 16/8; 30/20
Train: 20/12; 35/25
Compete: 24/16; 40/30


Finisher
3 Supersets
10/10 Kettlebell Side Bends
10/10 Single Arm Kettlebell Bent over Row
1 Minute Rest

28.11.2023

WOD
1.Front Squat
On the 2:00 x 6
5 Front Squats
Build in Weight or to 75-80% of 1 RM



2.Conditioning
AMRAP 3:30
Buy In 15/12 Calories Bike
Max Rounds in Remaining Time
9 Front Squats
6 Laterall Barbell Burpee

- Rest 3:30 Minutes -

AMRAP 3:30
Buy In 15/12 Calories Bike
Max Rounds in Remaining Time
6 Front Squats
6 Laterall Barbell Burpee

- Rest 3 Minutes -

AMRAP 3:30
Buy In 15/12 Calories Bike
Max Rounds in Remaining Time
3 Front Squats
6 Laterall Barbell Burpee



Sweat: R1:30/20; R2: 35/25; R3: 40/30; 12/10 Calories
Train: R1: 40/30; R2: 50/35; R3: 60/40
Compete: R1: 50/35; R2: 60/40; R3: 70/45

27.11.2023

WOD
1. Strict Press
On the 2:00 x 6
12-10-8-6-4-2
Start @45-50% of 1 RM
Build to 85% of 1 RM



2.Conditioning
EMOM x 20 (5 Rounds)
Minute 1: x Calories Row
Minute 2: 16 Single Dumbbell Push Press
Minute 3: 20 Straight Leg Medball Sit Ups
Minute 4: Rest


Sweat: 12/10 Calories; 15/10; 14/8
Train: 15/13 Calories; 17,5/12,5; 20/14
Compete: 18/16 Calories; 22,5/15; 20/14

26.11.2023

WOD
DAILY SWEAT

Every 10:00 x 3 Rounds
40 Kettlebell Sumo Deadlift High Pulls
20 Ring Dips
10 Doubble Dumbbell Renegade Row
1 Doubble Dumbbell Farmer Carry

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

25.11.2023

WOD
TEAMWORKOUT

In Teams of 3

2 Rounds For Time

100 Wall Balls
21 Burpees to Target
100/75 Calories Echo Bike
21 Burpees to Target
100 Alt. D-Ball Lunges
21 Burpees to Target


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

24.11.2023

WOD
1.Clean Complex
On the 2:00 x 6 Sets:
1 Hang Power Clean + 1 Power Clean
*Build in Weight or to 85-90% of 1RM


2.Conditioning
AMRAP 9
3 Clean
3 Toes to Bar
6 Clean
6 Toes to Bar
9 Clean
9 Toes to Bar
...
Add 3 Reps Every Round

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


3.Finisher
8 x 20 Seconds On / 10 Off
Hollow Hold
Sit Ups

23.11.2023

WOD
1.Conditioning
AMRAP 25
80 Double Unders
25 Box Jump Overs (24"/20")
15 Dumbbell Hang Snatch (R)
15 Dumbbell Hang Snatch (L)


Sweat: 15/10; 160 Single Unders
Train: 17,5/12,5; 60 Double Unders
Compete: 22,5/15



2.Finisher
4 Sets
10/10 Pallof Press
10 Bent over Reverse Fly

Rest 1 Minute after each Set

22.11.2023

WOD
1.Front Squat
On the 3:00 x 5
15-12-9-6-3 Front Squats
- Directly Into -
10 Jump Squats

Build in Weight or to 80-85% of 1 RM


2.Conditioning
For Time:
25-20-15
Front Squat
Chest to Bar Pull Ups


Sweat: 40/25; Banded Pull Ups or Ring Rows
Train: 50/35; Pull Ups
Compete: 60/ 45

21.11.2023

WOD
1.Deadstop Deadlift
On the 2:00 x 6
6 Deadstop Deadlift
Build in Weight or to 80% of 1 RM


2.Conditioning
AMRAP 7:
800 Meter Run
Max Calorie Echo Bike or Row

Rest 2 Minutes

AMRAP 5:
600 Meter Run
Max Calorie Echo Bike or Row

Rest 2 Minutes

AMRAP 4:
400 Meter Run
Max Calorie Echo Bike or Row


Sweat:
Train:
Compete:

20.11.2023

WOD
1.Push Jerk
On the 2:30 x 8 Sets
10-8-6-4-10-8-6-4
Start @50% of 1 RM
Build to 90% of 1 M

2.Conditioning
For Time
20 Push Jerk
20 Lateral Barbell Burpees
20 Push Press
20 Lateral Barbell Burpees
20 Push Jerks
20 Lateral Barbell Burpees


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

19.11.2023

WOD
DAILY SWEAT

For Time (TC 15)
20,18,16,14,12,10,8,6,4,2
Calories Ski Erg
10,9,8,7,6,5,4,3,2,1
Strict Pull Ups

- Rest 3 Minutes -

For Time (TC 15)
18,16,14,12,10,8,6,4,2
Slam Balls
18,16,14,12,10,8,6,4,2
Double Dumbbell Box Step Over (24"/20")


Sweat: 15/10; 15/10; Banded Pull Ups or Ring Rows
Train: 20/15; 17,5/12,5
Compete: 20/15; 22,5/15

18.11.2023

WOD
TEAMWORKOUT

In Teams of 3

AMRAP 35

45 Hang Power Cleans
600 Meter Run
90 Toes To Bar


Sweat: 40/25; Knee Raises
Train: 55/35; 60 T2B
Compete: 70/45

17.11.2023

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



2.Conditioning
For Time:
40 Overhead Squats
60 Hand Release Push Ups
40 Barbell Overhead Reverse Lunges



Sweat: 30/20
Train: 40/30
Complete: 50/40

16.11.2023

WOD
1.Bench Press
On the 3:00 x 5 Sets
10 Bench Presses
- Directly Into -
10 Banded Pull Apparts
Build in Weight or to 70-75% of 1 RM


2.Conditioning
2 Rounds for Max Reps

6 x 20 Seconds On / 10 Off
Calorie Echo Bike

6 x 20 Seconds On / 10 Off
Burpees

6 x 20 Seconds On / 10 Off
Sit - Ups


Sweat:
Train:
Compete:

15.11.2023

WOD
BENCHMARKWORKOUT


“ZIMMERMAN”
AMRAP in 25 minutes
11 Chest-to-Bar Pull-Ups
2 Deadlifts
10 Handstand Push-Ups



Sweat: 80/50; Banded Pull Ups / Ring Rows; Pike Push Up / Z-Press
Train: 110/70; Pull Ups
Compete: 140/90;

14.11.2023

WOD

1.Back Squat (15 Minute)
Work up to a heavy Set of 3 Back Squat
-Into-
1 Set Max Reps @70% of your heavy triple



2.Conditioning
AMRAP 15
10 Front Squat
15 Box Jumps (24"/20")
200 Meter Run


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

13.11.2023

WOD
1.Power Snatch
On the 2:00 x 6
5 Power Snatches TnG
Build in Weight or to 70% of 1 RM



2.Conditioning
EMOM x 15 (5 Rounds)
Minute 1: 16-18 Alt. Dumbbell Snatches
Minute 2: x Calories Row
Minute 3: x Doubble Unders


Sweat: 15/10; 12/9; 80 Single Unders
Train: 17,5/12,5; 15/12; 40 Double Unders
Compete: 22,5/15; 18/15; 60 Double

12.11.2023

WOD
DAILY SWEAT

10 Rounds For Time:

10 Alt. Single Dumbbell Lunges
10 Wall Balls
1 Doubble Kettlebell Farmes Carry (bis zur Schranke)
10 Medball- Sit Ups


Sweat: 17,5/15; 14/8; 17/8
Train: 22,5/17,5; 20/14; 20/12
Compete: 25/20; 20/14; 24/16

11.11.2023

WOD
TEAMWORKOUT

In Teams of 4

3 Rounds For Time

20 Rope Climbs
60 Burpee Box Jump Over (24"/20")
100 Double Dumbbell Push Jerk

*One Partner needs to collect Calorie Ski Erg over the whole Workout


Sweat: 15/10; 2x Negativ Rope Climb
Train: 17,5/12,5;
Compete: 22,5/15

10.11.2023

WOD
"1. Clean Complex
On the 2:30 x 5
2 Hang Power Cleans + 3 Front Squats
Build in Weight or to 80-85% of 1 RM



2.Conditioning
AMRAP 9
5,10,15,20
Hang Power Clean
Front Squats

- Rest 1 Minute -

AMRAP 9
5,10,15,20
Calorie Echo Bike
10,20,30,40
Push Ups


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

09.11.2023

WOD
1.Gymnastic Strength
4 Sets
2/2 Turkish Get Ups
Into
30 - 40 Sec. Hanging L-Sit Hold or Tuck Hold

Rest 1:30 Minutes Between



2.Conditioning
On the 4:00 x 4 Rounds
12 Pull-Ups
21 Kettlebell Swings
400 Meter Run


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

08.11.2023

WOD
1.Push Press
On the 2:30 x 5 Sets
8 Push Presses
Build in weight or to 70-75% of 1 RM




2.Conditioning
EMOM x 20 (5 Rounds)
Min 1: X Box Jumps (24"/20")
Min 2: 15 Push Presses
Min 3: X Calories Row
Min 4: Rest


Sweat: 30/20; 12 BJ; 12/10 Calories
Train: 35/25; 16 BJ; 14/12 Calories
Compete: 40/30; 20 BJ; 16/14 Calories

07.11.2023

WOD
1.Deadlift
On the 2:00 x 7 Sets
5 Deadlifts
Build in Weight or to 80-85% of 1 RM


2.Conditioning
4 Rounds For Time
200 Meter Run
21-18-15-12- Toes to Bar
200 Meter Run
21-18-15-12- Deadlifts


Sweat: 55/30; Knee Raises
Train: 70/45
Compete: 85/60

06.11.2023

WOD
1. Overhead Squat
On the 2:30 x 5
10-8-6-4-2
Overhead Squat
Start @50% of 1 RM
Build to 85-90% of 1 RM



2.Conditioning
AMRAP 16
20 Overhead Squats
80 Double Unders
20 Burpees


Sweat: 30/20; 160 Single Unders
Train: 35/25; 60 Double Unders
Compete: 40/30

05.11.2023

WOD
DAILYSWEAT

AMRAP 15
Assending Lader
4,8,12,16,20
Single Dumbbell Floor Press
4,8,12,16,20
Box Jump Over (24"/20)

- Rest 3 Minutes -

AMRAP 15
Assending Lader
4,8,12,16,20
Calories Echo Bike
4,8,12,16,20
Kettlebell Swings


Sweat: 15/10 ;16/8
Train: 17,5/12,5 ;20/12
Compete: 22,5/15 ;24/16

04.11.2023

WOD
TEAMWORKOUT

In Teams of 2
For Time:
10 Rounds Each Partner
5 Thrusters
10 Chest to Bar Pull Ups
100 Meter Sprint

* Switch After Full Round


Sweat: 30/25; Banded Pull Ups or Ring Rows
Train: 40/30; Pull Ups
Compete: 50/ 35;

03.11.2023

WOD
1. Barbell Back Rack Reverse Lunges
On the 3:00 x 4 Sets
16 Alt. Back Rack Reverse Lunges
Build in Weight!



2.Conditioning
E2MOM x 9 ( 3 Rounds)
Minute 1+2: 26 Alt. Dumbbell Snatches
Minute 3+4 x Laterall Dumbbell Burpees
Minute 5+6 x Calories Ski Erg


Sweat: 17,5/12,5; 16 L. Burpees; 22/18 Calories
Train: 20/15; 24 L. Burpees; 26/22 Calories
Compete: 25/20; 28 L. Burpees; 30/26 Calories

02.11.2023

WOD
1.gymnastics strength
EMOM x 12 (4 Rounds)
Minute 1: 5-8 Strict Pull Ups (build in weight if possible)
Minute 2: 20-30 Seconds Ring Supported Hold
https://www.youtube.com/watch?v=kONbxg4kzkE
Minute 3: Rest


2.Conditioning
Every 2:00 x 5 Rounds
250/200 Meter Row
Remaining Time: Max AbMat Sit Ups

- Into -

Every 2:00 x 5 Rounds
16 Single Dumbbell Push Jerk
Remaining Time: Max Toes to Bar

Sweat: 15/10; Knee Raises
Train: 17,5/12,5
Compete: 22,5/15
< WOD im Oktober 2023
WOD im Dezember 2023 >