WOD in the past

1.Back Squats
On the 2:00 x 6
5 Back Squats
*start at 50% and build to 75-80% of 1 RM



2.Conditioning
EMOM x 16 ( 4 Rounds)
Minute 1: X Calories Ski Erg
Minute 2: 16 Alt. Kettlebell Goblet Reverse Lunges
Minute 3: X Calories Ski Erg
Minute 4: 16 Kettlebell Goblet Squats


Sweat: 11/8 Cal.; 16/12
Train: 13/10 Cal.; 24/16
Compete: 15/12 Cal.; 32/24

1.Barbell Bent over Row
On the 3:00 x 4
10 Barbell Bent over Row
-Into-
10 Ring Push Ups



2.Conditioning
Every 3:30 x 5 Rounds
1 Double DB Hill Farmer's Carry
14 Alternating Dumbbell Floor Presses
Max Strict Pull-ups



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

1.Power Snatch
On the 2:00 x 6
3-3-2-2-1-1 Power Snatches
*start at 50-60% and build to 90% of 1 RM



2.Conditioning
In a 4:00 Window x 4 Sets:
3 Rounds:
25 Double Unders
5 Toes to Bar

After 3 Rounds: Max Alternating Dumbbell Snatches

• Rest 1 Minutes Between Sets


Sweat: 15/10; 50 Single Unders; Knee/Straight Leg Raises
Train: 17,5/12,5
Compete: 22,5/15

"
1.Barbell Complex
On the 1:45 x 7
1 Front Squat + 1 Push Press + 1 Thruster
*start at 50% and build to 80-90% of 1 RM Push Press


2.Conditioning
1:30 Minute On / 1:30 Minute Off ( 6 Rounds)
15 Wall Balls
Into Max Calories Row


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

"

"
1.Deadlift
On the 1:45 x 7
2 Deadstop Deadlifts
*start at 50% and build to 85-90% of 1 RM



2.Conditioning
AMRAP 16
15 Double Dumbbell Deadlifts
5 Burpees to Target
200 Meter Run
5 Burpees to Target



Sweat: 20/15; 1 Hill Run
Train: 22,5/ 17,5
Compete: 25/20"

DAILYSWEAT

20 Rounds for Time

2 Strict Pull Ups
4/4 Single Dumbell Push Jerk
6 Straight Leg Sit Ups
8 Box Jump Overs (24"/20")


Sweat: 15/10; 14/8; Banded Pull Ups / Ring Rows
Train: 17,5/12,5
Compete: 22,5/15; 20/14

TEAMWORKOUT

In Teams of 3

On the 20:00 x 2

A: AMRAP
30 Hang Power Snatch
30 Overhead Squats
30 Ring Dips


B: AMRAP
Max Meter Ski Erg



Sweat: 20/10;; Banded Ring Dips
Train: 30/20;
Compete: 40/30;

1.Strict Press
On the 1:45 x 6
5 Strict Presses
*start at 50% and build to 70-75% of 1 RM


2.Conditioning
4 x AMRAP 2
3 Wall Walks
Max Calorie Row in Remaining Time
- Rest 2 Minute Between AMRAP´s -


Sweat: 3 Wall Walks AHAP
Train: 2 Wall Walks
Compete:

1.Conditioning
3 x 10:00 Intervals:
[On the 0:00]: 800 Meter Run
[On the 5:00]: 20 Toes To Bar
[On the 7:00]: Max Box Jumps (24"/20")
[On the 9:00]: Rest

Sweat: 600 Meter Run; Knee Raises / Straight Leg Raises
Train: 15 Toes to Bar
Compete:



2.Finisher
EMOM x 9
20-30 Sec. Low Ring Push Up Hold
30-40 Sec. Stir the Pot
30 Sec. each Side Plank Hold

BENCHMARKWORKOUT

“VIOLA”
AMRAP in 25 minutes
3, 6, 9, 12, 15, 18, etc. Reps of:
Thrusters
Pull-Ups
Over-the-Bar Burpees


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

1.Hang Power Clean
On the 1:30 x 7
1 Hang Power Clean
*start at 50-55% and build to 90-95% of 1 RM



2.Conditioning
AMRAP 18
15 Hang Power Cleans
200 Meter Double Kettlebell Farmers Carry
30 Sit Ups


Sweat: 40/20; 16/8
Train: 50/30; 20/12
Compete: 60/40; 24/16

1.Bench Press
On the 3:00 x 4
8 Bench Presses
-into-
10 Bent over Y Raises
*start at 40% and build to 70-75% of 1 RM


2.Conditioning
30-24-18-12:
Push-ups
15-12-9-6:
Double DB Renegade Rows

*After each Round 60 Double Unders


Sweat: 15/10; Kneeling Push Ups; 120 Single Unders
Train: 17,5/12,5; 45 Double Unders
Comepte: 22,5/15

DAILYSWEAT

On the 5:00 x 6 Rounds
15 Kettlebell Swings
20 Plate Russian Twist
15 Slam Balls
Max Calories Ski Erg and Bike*

*Switch between Ski Erg and Bike


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

TEAMWORKOUT

In Teams of 3

5 Rounds for Time:
800-600-400-200-Hill Run
75-60-45-30-15 Single Dumbbell Box Step-ups (24"/20")
75-60-45-30-15 Single Dumbell Push Press
75-60-45-30-15 Box Jump Overs (24"/20")


Sweat: 15/10; 600-400-200-Hill-Hill Run
Train: 17,5/12,5
Compete: 22,5/15

1.Power Clean
On the 2:00 x 6
3 Power Cleans w/2 Sec. Pause at knee height
*start at 40-50% and build to 70-75% of 1 RM Power Clean


2.Conditioning
For Time:
18-15-12-9-6-3
Power Cleans
Toes to Bar
Hand Release Push Ups



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

1.Stamina Squats
On the 1:30 x 10
Minute 1: 1 Front Squat
Minute 2: 3 Back Squat
*Working weight at 85-90% of 1 RM Front Squat



2.Conditioning
AMRAP 2:
50 Double Unders
Max Wallballs

AMRAP 2:
50 Double Unders
Max Pull-ups

AMRAP 2:
50 Double Unders
Max Wallballs

AMRAP 2:
50 Double Unders
Max Pull-ups

AMRAP 2:
50 Double Unders
Max Wallballs

AMRAP 2:
50 Double Unders
Max Pull-ups


*Rest 30 Seconds between each AMRAP!


Sweat: 100 Single Unders; 14/8; Banded Pull Ups or Ring Rows
Train: 35 Double Unders
Compete: 20;14

1.Conditionig
2 Rounds For Time:
1 Mile Run
60/45 Calories Row and 50/35 Caloires Bike

*Switch between Row and bike


Sweat: 1000 Meter Run; 50/35 Row and 40/25 Bike
Train:
Compete:



2.Finisher
3 Giant Sets:
10/10 Half Kneelinig Pallof Presses
10 Double Dumbbell French Press
10 Double Dumbbell Chest Flys


- Rest as Needed between - "

1.Hang Power Snatch
On the 1:45 x 7
3 Hang Power Snatches
*start at 50% and build to 80-85% of 1 RM


2.Conditionig
For Time:
100 Alternating Dumbbell Hang Snatches
100 V-ups
100 Single Dumbbell Reverse Lunges



Sweat: 10/5; Tuck Ups
Train: 12,5/7,5
Compete: 15/10

",1. Push Jerk
On the 1:30 x 7
2 Push Jerks
*start at 50-55% and build to 80-90% of 1 RM


2.Conditioning
3 Rounds:
7 Handstand Push Ups
7 Laterall Dumbell Burpees

50 Laterall Dumbell Hops

3 Rounds:
5 Handstand Push Ups
5 Laterall Dumbell Burpees

50 Laterall Dumbell Hops

3 Rounds:
3 Handstand Push Ups
3 Laterall Dumbell Burpees



Sweat: Z-Press or Pike
Push Up
Train:
Compete:

"DAILYSWEAT

On the 15:00 x 2 Intervals

A:
21-18-15-12-9-6-3
Doubble Dumbell Hang Cleans
200 Meter Run

B:
3-6-9-12-15-18-21
Doubble Dumbell Deadlifts
2 Rope Climb


Sweat: 15/10; Negative Rope Climb; 1 Hill Run
Train: 17,5/12,5; 1 Rope Climb
Compete: 22,5/15

"
TEAMWORKOUT

In Teams of 2


AMRAP 16
10 Wall Balls
10 MedBall Sit-ups

- Rest 2 Minutes -

AMRAP 16
5 Calorie Echo Bike
3 Front Squats


* I Go, You Go. Partners always finish full Rounds then switch


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

"

1.Bench Press
On the 2:15 x 5
3 Bench Press
*start at 50% and build to 75-85% of 1 RM Bench Press


2.Conditioning
On the 10:00 x 2 Intervals
A: For Time:
2,000/1,800 Meter Row

B: AMRAP 8
1,2,3,4,5...
Double Dumbell Floor Presses
5,10,15,20,25...
Double Unders


Sweat: 15/10; Single Unders x 2
Train: 17,5/12,5
Compete: 22,5/15

"
1.Bent Over Row
On the 2:15 x 5
10 Barbell Bent Over Row
5/5 Single Leg Glute Bridges
*Build in Weight



2.Conditioning
20 x 20 Seconds On / 10 Off (TC: 10 Minutes)
1: Max Calories Ski Erg
2: Max Strict Pull Ups

*Complete 10 times Ski then 10 times Strict Pull Up


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


3.Finisher
3 Sets of
10 Dumbell Curls
20 Sec. Ring Row Hold

"
BENCHMARKWORKOUT


""MIND ERASER""
10 Rounds For Time:
7 Power Cleans
7 Burpees
200 Meter Run




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

"
1.Back Squat
On the 2:00 x 6
3-3-2-2-1-1 Back Squat
*start at 50-60% and build to 90-95% of 1 RM Back Squat



2.Conditioning
For Time:
200 Meter Double DB Farmer's Carry
- Directly Into -

30 Body Weight Lunges
30 Toes to Bar
20 Single Dumbell Lunges
20 Toes to Bar
10 Double Dumbbell Lunges
10 Toes to Bar

- Directly Into -
200 Meter Double DB Farmer's Carry


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

"
1.Tempo Strict Press
On the 1:45 x 7
3 Tempo Strict Presses
(3 Sec. Down, 1 Sec. Between each Rep)
*start at 40-50% and build to 70% of 1 RM Strict Press


2.Conditioning
8 Rounds For Time
12 Single Dumbbell Push Press
6 Box Jumps (30""/24"")
2 Wall Walks


Sweat: 15/10; Box (24""/20""); Wall Walk AHAP
Train: 17,5/12,5
Compete: 22,5/15

1.Conditioning
For Time
1,600 Meter Run
3 Rounds:
10 Toes to Bar
40 Double Unders

800 Meter Run
2 Rounds:
10 Toes to Bar
40 Double Unders

400 Meter Run
1 Round:
10 Toes to Bar
40 Double Unders


Sweat: Single Unders x 2; Knee Raises / Straight Leg Raises
Train:
Compete:


2.Midline Finisher
3 Giant Sets
20 Alt. Banded Deadbugs
20-30 Sec. Dead Hang Hold
10 Alt. Plank Pull Trough

- Rest as needed -

1.Clean and Jerk Complex
On the 2:00 x 6
1 Hang Power Clean + Low Hang Power Clean (Below Knee) + Power Clean + 1 Push Jerk
*start at 50% and build to 85-90% of 1 RM Push Jerk


2.Conditioning
4 Rounds for Time
20 Power Cleans
20 Box Jumps (24"/20")
20 Push Jerks


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

1.Tempo Front Squat
On the 1:45 x 7
3 Front Squats
w/ 3 Sec. Pause in Bottom Position
*start at 50% and build to 65-75% of 1 RM



2.Conditioning
For Time (TC: 12)
15-12-9-6-3 Front Squats
15-12-9-6-3 Chest to Bar Pull Ups


Sweat: 40/20; Banded PU / Ring Rows
Train: 55/35; Pull Ups
Compete: 70/50


3.Finisher
8 x 20 Seconds On / 10 Off
Weighted Glute Bridges
Barbell Curls