WOD in the past

1.Conditioning
E2MOM x 9 (3 Rounds)
Minute 1+2: X Calorie Bike
Minute 3+4: X Toes to Bar
Minute 5+6: X Doubble Unders


Sweat: 18/12 Calories; 24 Knee Raises; 240 SU
Train: 22/16 Calories; 18 T2B; 80 DU
Compete: 26/20 Calories; 24 T2B; 120 DU



2.Finisher
4 Supersets:
10/10 Dumbbell or Kettlebell Side Bends
15 Banded Face Pulls

Rest 1 Minute between Sets

BENCHMARKWORKOUT

“COBAIN”
For Time
150 Wall Ball Shots (20/14 lb)

Rest 4 minutes

100 Burpees


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

1. Deadlifts
On the 1:30 x 7
6 Deadlifts
*Build in Weight


2.Conditioning
For Time
40-30-20 V-Ups
20-15-10 Doubble Dumbbell Push Press
40-30-20 Deadlifts


Sweat: 40/20; 15/10
Train: 60/35; 17,5/12,5
Compete: 80/50; 22,5/15

MURPH

In Team of 2 or Individual

For Time
1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run

Wear a Weight Vest (20/14 lb)

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


Partition Options

Option 1: 20 Runden ( Partner always complete a Full Round)
5 Pull Ups
10 Push Ups
15 Air Squats

Option 2: 10 Runden
10 Pull Ups
20 Push Ups
30 Air Squats

Option 3: 5 Runden
20 Pull Ups
40 Push Ups
60 Air Squats"

TEAMWORKOUT

In Teams of 2
AMRAP 30
50 Sit Ups
40 Kettlebell Sumo Deadlift High Pulls
30 Calories Ski or Bike


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

TEAMWORKOUT


TEAMS OF 4
For Time:
4 Medicine Ball Hill Run (2 Partner Running at the Same time)
4 Rounds:
40 Wallballs
8 Rope Climb

4 Medicine Ball Hill Run (2 Partner Running at the Same time)
2 Rounds:
40 Wallballs
8 Rope Climb


4 Medicine Ball Hill Run (2 Partner Running at the Same time)
1 Rounds:
40 Wallballs
8 Rope Climb



Sweat: 15/10; 14/8; Negativ Rope Climb
Train: 20/15; 20/14
Compete 20/15; 20/14

1.Clean and Jerk
Find your 1 Rep Max


2.Conditioning
For Time
40 Power Cleans

Rest 2 Minute

40 Shoulder to Overhead


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

1.Bent over Row
Build in Weight to a Moderate Set of 5



2.Conditioning
For Max Reps
2 Rounds
8 x 20 Seconds On / 10 Off
Max Calories Row

-Directly Into-

8 x 20 Seconds On / 10 Off
Max Double Dumbbell Alternating Lunges


*Always completin 8 Intervals of one Movement befor you switch


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

1.Strict Press
1 Rep Max



2.Conditioning
3 Rounds For Time
400 Meter Run
30-20-10 Thrusters


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

1.Snatch Complex
1 Power Snatch + 1 Hang Power Snatch
Build in Weight


2.Conditioning
AMRAP 16
20 Power Snatches
20 Laterall Barbell Burpees
20 Toes to Bar


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

1.Back Squat
3 Rep Max



2.Conditioning
AMRAP 15
6 Pull Ups
30 Double Unders
1-2-3... Double Dumbbell Squats

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

Daily Sweat

AMRAP 34
3-6-9-12-15...
Hand Release Push-ups
Kettlebell Sumo Deadlift High Pulls
Tuck Ups

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

TEAMWORKOUT

IN TEAMS OF 2
Every 10 Minutes x 3 Rounds:
800 Meter Team Run (Bio Company)
30 Strict Pull-ups

-Into-
Max Double Dumbbell Box Step Overs (24"/20")


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

1. Strict Press
Build to a heavy Set of 2


2.Conditioning
5 Rounds For Time
15 Russian Kettlebell Swings
9 Handstand Push-ups
60 Double Unders



Sweat: 16/12; Pike Push Up or Z-Press; Single Unders
Train: 24/16; 40 Double Unders
Compete: 32/24

TEAMWORKOUT


In Teams of 3

AMRAP 30
60/45 Calorie Ski or Bike
60 Single Dumbell Overhead Lunges
60 Wall Balls

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

BENCHMARKWORKOUT

“JIMMY”
AMRAP in 30 minutes
5 Deadlifts (120/90 kg)
7 Pull-Ups
9 Push-Ups


Sweat: 60/40; Ring Rows or Banded Pull ups
Train: 90/ 65
Compete: 120/90

1.Hang Power Clean
Build to a Heavy Set of 3



2.Conditioning
5 Rounds x AMRAP 3
3 Hang Power Clean
6 Toes to Bar
9 Box Jumps (24"/20")

Rest 1 Minute


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

1.Front Squat
3 Rep Max



2.Conditioning
For Time
20 Front Squats
20 Laterall Barbell Burpees
20 Push Press
20 Laterall Barbell Burpees
20 Thrusters



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

TEAMWORKOUT

In Teams of 3

AMRAP 30
15,15,15,30,30,30,45,45,45....
Calorie Row
Wall Balls
Burpee Pull-ups



Sweat: 14/8; Burpees + Ring Rows
Train: 20/14
Compete: 20/14

1. Power Snatch
3 Rep Max



2.Conditioning
EMOM x 16 (8 Rounds)
12 Power Snatches
X Calories Assualt Bike




Sweat: 30/20; 9/5 Calories
Train: 35/25; 11/8 Calories
Compete: 40/30; 13/11 Caloreis

1. Front Squat
Build to a Heavy of 4


2.Conditioning
4 Rounds For Time
20 Front Squats
15 Handstand Push-ups


Sweat: 40/20; Pike Push Up or Z-Press
Train: 50/30
Compete: 60/40

1.Bench Press
5 Rep Max



2.Conditioning
On the 1:30 x 10 Rounds
1-2-3-4-5-6-7-8-9-10 Toes to Bar
30 Double Unders
Max Burpees

Sweat: Knee Raises; Single Unders
Train:
Compete:

1.Clean Complex
1 Power Clean + 1 Hang Power Clean + 1 Power Clean
Build to a Heavy Set



2.Conditioning
AMRAP 6
800 Meter Run
Max Power Cleans

- Rest 1:30 Minutes -

AMRAP 6
800 Meter Run
Max Power Cleans

- Rest 1:30 Minutes -

AMRAP 6
800 Meter Run
Max Power Cleans


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

1. Overhead Squat
Build to a Heavy Set of 5 Overhead Squat




2.Conditioning
AMRAP 15
20 Pull Ups
15 Box Jumps (24"/20")
10 Overhead Squat


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

Daily Sweat

AMRAP 15
Ascending Ladder
2,4,6,8,10,12,(…)
Calories Row
Burpees Over Row
*Continue Adding (2) Reps

Rest 2 Minutes Between AMRAPs

AMRAP 15
Ascending Ladder
4,8,12,16,20,24,(…)
Kettlebell Sumo Deadlift High Pull
1 Hill Run
*Continue Adding (2) Kettlebell Sumo Deadlift High Pull

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

TEAMWORKOUT


TEAMS OF 4
AMRAP 35
20 Rope Climbs
80/60 Calories Ski Erg
80 Thurster


Sweat: 30/20; Negaitv Rope Climb
Train: 35/25
Compete: 40/30

1.Power Clean
5 Rep Max TnG



2.Conditioning
For Time
50 Power Cleans

On the Minute, Starting at 0:00:
5 Toes to Bar


Sweat: 30/25; Knee Raises
Train: 50/35
Compete: 70/45

1. Barbell Bent Over Row
Build to a Heavy Set of 10



2.Conditioning
For Max Reps
15 x 50 Seconds On / 10 Off (5 Rounds)
1: Max Double Unders
2: Max Double Dumbbell Renegade Row
3: Max Calories Assault Bike

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

BENCHMARKWORKOUT

Barbara
5 rounds for time
• 20 pull-up
• 30 push-ups
• 40 sit-ups
• 50 squats

Rest 3 minutes between rounds.


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

1. Strict Press
10 Rep Max



2.Conditioning
AMRAP 15
9 Box Jumps (24"/20")
6 Dumbbell Snatches
3 Handstand Push-ups


Sweat: 15/10; Pike Push Up or Z-Press
Train: 17,5/12,5
Compete 22,5/15