WOD in the past

TEAMWORKOUT
In Teams of 3
AMRAP 30
60 Alt. Doubble Dumbbell Reverse Lunges
400 Meter (Team Run)
60 Laterall Dumbbell Burpees
60 Calories Assault Bike


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

Daily Sweat


For Max Reps
30 x 45 Seconds On / 15 Off (10 Rounds)
1: Max Ring Dips
2: Max: Wall Balls
3: Max Calories Ski Erg



Sweat: Banded Dips or Bench Dips; 14/8
Train: 20/14
Compete: 20/14

TEAMWORKOUT

TEAMS OF 3

AMRAP 30
2 Rounds
75 Toes to Bar
75 Dumbbell Deadlifts
75 Box Jump Overs (24"/20")


Directly Into...


Max Calorie Row



Sweat: 17,5/12,5; Knee Raises
Train: 22,5/15
Compete: 30/20

1.Back Squat
Build to a 5 Rep Max



2.Conditioning
3 Rounds For Time
400 Meter Run
21 Double Dumbbell Thrusters
15 Handstand Push Up


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

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



2.Conditioning
AMRAP 15
6 Hang Power Cleans
8 Dumbbell Snatches
30 Double Unders



Sweat: 30/20; 15/10; 60 Single Unders
Train: 45/30; 17,5/12,5
Compete: 60/40; 22,5/15

1.Push Jerk
Build to a 1 Rep Max



2.Conditioning
For Time
5 Rounds of "Cindy"*
15 Push Jerks
5 Rounds of "Cindy"*
15 Push Jerks


*1 Round of Cindy
5 Pull Ups
10 Push Ups
15 Air Squats



Sweat: 30/20
Train: 50/30
Compete: 70/40

Bring a Friend Day


1. Deadlift
Build to a Heavy Set of 5 Deadlifts


2.Conditioning
AMRAP 16
In Teams of 2
6/4 Calories Bike
6 Kettlebell Swings
6 AbMat Sit-Ups

*Partner Finish Full Round


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

1.Front Squat
Build to a 3 Rep Max



2.Conditioning
3 Rounds For Time
20 Laterall Barbell Burpee
20 Front Squats
20 Box Jumps (24"/20")


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

DAILY SWEAT

2 Rounds of

AMRAP 8
6 Doubble Dumbbell Devil Presses
12/10 Calories Row

- Rest 30 Seconds

AMRAP 8
10 V-Ups
1 Doubble Dumbbell Farmes Carry

- Rest 30 Seconds-


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

TEAMWORKOUT

IN TEAMS OF 2
AMRAP 30

140 Double Unders
50 Thrusters
50 Chest to Bar Pull-ups



Sweat: 30/20; 280 Single Unders; Banded Pull Ups or Ring Rows
Train: 35/25; 100 Double Unders; Pull Ups
Compete: 40/30

1.Power Snatch
1 Rep Max


2.Conditioning
4 Rounds For Time
20 Box Jumps
10 Power Snatches


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

1.Strict Press
Build to a Heavy Set of 2
or 85-90% of 1 RM


2.Conditioning
AMRAP 15
20 Kettlebell Swings
20 Kettlebell Goblet Reverse Lunges Lunge
20 Toes To Bar


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

BENCHMARKWORKOUT


"Holleyman"
30 Rounds For Time
5 Wall Ball Shots
3 Handstand Push-Ups
1 Power Clean


Sweat: 40/25; 14/8; Double DB Z-Press or Pike Push Up
Train: 60/ 40; 20/14
Compete: 80/55; 20/14

1.Push Jerk
Build to a heavy Set of 3 or to 80-85% of 1 RM


2.Conditioning
6 Rounds For Time
200 Meter Run
4 Bar Muscle-ups
8 Push Jerks



Sweat: 30/20; Banded Pull Ups or Ring Rows
Train: 45/30; 8 Pull Ups
Compete: 60/40

1.Overhead Squat
5 Rep max


2.Conditioning
For Time
25 Laterall Barbell Burpees
50 Overhead Squats
25 Laterall Barbell Burpees



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

DAILYSWEAT

16 Minutes for Max Calories
Ski Erg
Every Second Minute Perform:
20 Kettlebell Swings

2 Minutes Rest

16 Minutes for Max Calories
Assault Bike
Every Second Minute Perform:
15 Double Double Bent Over Rows


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

TEAMWORKOUT

In TEAMS OF 3
AMRAP 30
30 Power Snatches
30 Laterall Barbell Burpees
30 Box Jump Overs (24"/20")

60 Power Snatches
60 Laterall Barbell Burpees
60 Box Jump Overs (24"/20")

90 Power Snatches
90 Laterall Barbell Burpees
90 Box Jump Overs (24"/20")


Continue by Adding 30 Reps each Time.......


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

1. Deadlift
Build to a 1 Rep Max



2.Conditioning
"Built Different"
For Time
30-20-10 Chest to Bar Pull-ups
3-2-1 Rounds of Dumbbell "DT"


*1 Round of Dumbbell DT:
12 Dumbbel Deadlifts
9 Dumbbell Hang Power Cleans
6 Dumbbell Shoulder to Overhead


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

1.Bench Press
On the 2:00 x 6
6 Bench Presses
Build in Weight or to 70-75% of 1 RM


2.Conditioning
AMRAP 14
2,2,4,4,6,6,....
Burpees
Straight Leg Medball Ab-Mat Sit Ups

Continue by Adding 2 Reps each Round

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

1. Strict Press
Build to a 4 Rep Max



2.Conditioning
"Blizten"
EMOM x 14
Minute 1: X Calories Row
Minute 2: 10 Thrusters


Sweat: 30/20 12/9 Calories
Train: 40/27,5; 15/12 Calories
Compete: 50/35; 18/15 Calories

1. Power Clean and Jerk
Build to a heavy Set of 2


2.Conditioning
"Has A Nice Ring To It"
5 Rounds x AMRAP 3
400 Meter Run
Max Power Cleans

Rest 1 Minute Between Rounds


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

TEAMWORKOUT

In Teams of 2

"Footprints"
AMRAP 25
180 Double Unders
60 Wallballs
30 Toes to Bar

Rest 1 Minute

- Into -
10 Minutes to Build to a 5 Rep Max Back Squat
*From Floor


Sweat: 14/8; Knee Raises; 360 Single Unders
Train: 20/14; 120 Double Unders
Compete: 20/14

TEAMWORKOUT

In Teams of 2

AMRAP 30
30 Kettlebell Swings
30 Double Dumbell Box Step Overs
30 Kettlebell Swings
30 Alt. Goblet Reverse Lunges

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

TEAMWORKOUT

In Teams of 4

AMRAP 35
80 Front Squats
20 Rope Climb

*One Partner Always need to collect Burpees to Target



Sweat: 40/20; Negativ Rope Climb
Train: 50/30
Compete: 60/40

TEAMWORKOUT
In Teams of 3

AMRAP 33
90/75 Calories Ski Erg or Assault Bike
90 Double Dumbbell Deadlifts
90 Handstand Push Ups


Sweat: 20/12,5; Pike Push Ups or Z-Press
Train: 25/17,5; 60 Handstand Push Ups
Compete: 30/22,5

1.Strict Press
On the 2:00 x 6
6 Strict Presses
Build in Weight or to 70-75% of 1RM


2.Conditioning
"Stiletto"
AMRAP 15:
15 Push-ups
10 Toes to Bar
1 Double Dumbbell Farmers Carry (Bis zur Schranke)

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

BENCHMARK WORKOUT

Fight Gone Bad
5 Rounds for Max Reps:
1:00 Wall Balls
1:00 Sumo Deadlift High Pulls
1:00 Box Jump (24"/20")
1:00 Push Press
1:00 Calories Row
1:00 rest


Sweat: 25/15; 14/8
Train: 30/20; 20/14
Compete: 35/25; 20/14

1.Power Snatch
Build to a Heavy Set of 3 Touch and Go


2.Conditioning
"Spin Class"
3 Rounds For Time
60 Double Unders
400 Meter Run
20 Alternating Dumbbell Snatches

Rest 1 Minutes Between Rounds


Sweat: 15/10; 120 Single Unders
Train: 17,5/12,5; 40 Double Unders
Compete: 22,5/15

1.Front Squat
Build to a Set of 10 Front Squats


2.Conditioning
"Modified Bergeron Beep Test"
AMRAP 16
7 Thrusters
7 Burpees
7 Pull-ups


Sweat: 25/15
Train: 30/20
Compete: 35/25

DAILY SWEAT

36 x 40 Secoonds On / 20 Off (12 Rounds)
Assault Bike
Double Dumbbell Renegade Row
Turkish Sit Ups



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