WOD in the past

TEAM WOD

In Teams of 2

AMRAP 16
(I Go, You Go *Full Round)
8 Double Dumbbell Box Step Overs (24"/20")
8 Barbell Hang Power Snatches

- Into -

AMRAP 16
(I Go, You Go *Full Round)
5 Double Dumbbell Devil Presses
10 Box Jump Overs (24"/20")

Sweat: (30/20) ; (15/10)
Train: (35/25) ; (17,5/12,5)
Compete: (40/30) ; (22,5/15)

------------------
Beyond the 60
"Big Arni"
Seated Double Dumbbell Hammer Curl
4 Sets of 10 Reps
Rest 60 Seconds Between Sets

or

"Shredded Helly"
Seated Double Dumbbell Hammer Curl
3 Sets of 15 Reps
Rest 60 Seconds Between Sets
https://www.youtube.com/watch?v=4hKyhFBeclI

1. Power Clean
In 11 Minutes Build to a heavy set of 3 TnG reps.

2. Benchmark Workout
"The Chief"
5 x AMRAP 3
3 Power Cleans
6 Push Ups
9 Air Squats

1 Minute Rest Between AMRAPs

Sweat: (40/25)
Train: (55/35)
Compete: (70/45)

------------------
Beyond the 60
"Big Arni"
Single Arm Bent Over Row
4 Sets of 8 Reps (Each Side)
Rest 60 Seconds Between Sets

or

"Shredded Helly"
Single Arm Bent Over Row
3 Sets of 12 Reps (Each Side)
Rest 60 Seconds Between Sets
https://www.youtube.com/watch?v=jzH0QOx5zNE

1. Split Jerk
3-3-2-2-1-1
*Build In Weight

2. Conditioning
5 Rounds For Max Reps
1 Minute Single Arm Dumbbell Push Jerks
1 Minute Plate Russian Twists
1 Minute Assault Bike
1 Minute Rest

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

------------------
Beyond the 60
"Big Arni"
Double Dumbbell Lateral Raises
4 Sets of 8-10 Reps
Rest 45-60 Seconds Between Sets

or

"Shredded Helly"
Double Dumbbell Lateral Raises
3 Sets of 12-15 Reps
Rest 45-60 Seconds Between Sets
https://www.youtube.com/watch?v=jzH0QOx5zNE

1. Deadlift
On the 2:00 x 5
5 TnG Reps
*Moderate Heavy Weights
*65-85% of 1 RM
*Focus on good technique.

2. Conditioning
For Time:
A)
10-8-6-4-2
Deadlifts
Toes To Bar
Lateral Barbell Burpees

Rest 2 Minutes

B)
10-8-6-4-2
Deadlifts
Pull Ups
Burpees

Sweat: A) (70/50); B) (60/40); Hanging Knee Raises; Ring Rows
Train: A) (100/70); B) (80/60)
Compete: A) (120/80); B) (100/70); Chest to Bar Pull Ups

------------------
Beyond the 60
"Big Arni"
Barbell Good Mornings
4 Sets of 8-10 Reps
Rest 60 Seconds Between Sets

or

"Shredded Helly"
Barbell Good Mornings
3 Sets of 12-15 Reps
Rest 60 Seconds Between Sets

1. Squat Clean Thruster
+ Thruster Complex
On the 1:30 x 7
1 Squat Clean Thruster
+ 1 Thruster
*Build to a heavy.

2. Conditioning
1 Min On/ 30 Seconds Off*:
30 Double Unders
Max Thruster in remaining time

*Go until you have reached 120 reps.

Sweat: (30/20); 40 Single Unders
Train: (35/25); 20 Double Unders
Compete: (40/30)


------------------
Beyond the 60
"Big Arni"
Bulgarian Split Squats
4 Sets of 8 Reps (Each Side)
60-90 Seconds Rest Between Sets

or

"Shredded Helly"
Bulgarian Split Squats
3 Sets of 10-12 Reps (Each Side)
60-90 Seconds Rest Between Sets
https://www.youtube.com/watch?v=r3jzvjt-0l8

1. Bench Press
6-6-4-4-2-2
*Build in weight
*around 55-90% of 1 RM

2. Conditioning
9 Rounds For Time:
10 Double Dumbbell Renegade Rows
200 Meter Run

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

------------------
Beyond the 60
"Big Arni"
Seated Single Arm French Press
4 Sets of 8-10 Reps (Each Side)
Rest 45 Seconds Between Sets

or

"Shredded Helly"
Seatead Single Arm French Press
3 Sets of 12-15 Reps (Each Side)
Rest 45 Seconds Between Sets
https://www.youtube.com/watch?v=njo51-0ItWI

DAIL SWEAT

For Time:
20 Double Kettlebell Push Presses
30 Double Kettlebell Front Squats
30/21 Calories Ski Erg
30 Double Kettlebell Front Squats
20 Double Kettlebell Push Presses
[TC: 10 ]

Rest 90 Seconds

For Time:
20 Alt. Kettlebell Front Rack Lunges
30 Double Kettlebell Thrusters
30/21 Calories Row
30 Double Kettlebell Thrusters
20 Alt. Kettlebell Front Rack Lunges
[TC: 10 ]

Rest 90 Seconds

For Time:
20 Double Kettlebell Deadlifts
30 D-Ball Jump Squats
30/21 Calories Assault Bike
30 D-Ball Jump Squats
20 Double Kettlebell Deadlifts
[TC: 10 ]

*Choose a weight on the KBs that you can handle in sets of 7-10 unbroken reps.

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

------------------
Beyond the 60
"Big Arni"
4 Sets of 6-8 Reps (Each Side)
Curtsy Squats
Rest 60 Seconds Between Sets

or

"Shredded Helly"
3 Sets of 10-12 Reps (Each Side)
Curtsy Squats
Rest 60 Seconds Between Sets

https://www.youtube.com/watch?v=9OhnM8pU77I

TEAM WOD

In Teams of 3

AMRAP 32
60 Hang Power Cleans (divided)
40 Synchro Plate Ground to Overhead
https://www.youtube.com/watch?v=eT0H7hvL2RI
60 Hang Power Cleans (divided)
20 Synchro Burpees

Sweat: (35/25); (10/5)
Train: (40/30); (15/10)
Compete: (50/35); (20/15)

------------------
Beyond the 60
"Big Arni"
4 Sets of 6-8 Reps (Each Side)
Single Arm Arnold Press
Rest 1 Minute Between Sets

or

"Shredded Helly"
3 Sets of 12 Reps (Each Side)
Single Arm Arnold Press
Rest 1 Minute Between Sets

https://www.youtube.com/watch?v=3Lhln4TspkU

1.Strength
(Shoulders/ Core & Lats)
3-4 Sets
2 Wall Walks
12-14 Alternating Wall Facing Shoulder Taps
8/8 Single Arm Dumbbell Rows on Bench
https://www.youtube.com/watch?v=xl1YiqQY2vA
Rest as needed between Sets
*Focus on good technique/ movement quality

2. Conditioning
AMRAP 20
4 Handstand Push Ups
6 Pull Ups
8 Kettlebell Swings

Sweat: Dumbbell Z-Presses; Ring Rows; (16/12)
Train: (24/16); 4 Pull Ups
Compete: (32/24); Strict Handstand Push Ups

------------------
Beyond the 60
"Big Arni" & "Shredded Helly"
4 Sets of 20-30 Reps
Band Face Pulls
Rest 45-60 Seconds Between Sets
https://www.youtube.com/watch?v=5jgKj8ColLg

1. Bench Press
On the 2:00 x 4 Sets
8-10 Reps
*Moderate Heavy Weights

2. Conditioning
Every 3:00 Minutes x 4 Rounds
A) X Calories Assault Bike
B) 400 Meter Run

Sweat: (24/18 Calories Assault Bike)
Train: (27/21 Assault Bike)
Compete: (30/24 Assault Bike)

------------------
Beyond the 60
"Big Arni"
4 Sets of 10 Reps
Dumbbell Pullovers
Rest 45 Seconds Between Sets

or

"Shredded Helly"
3 Sets of 15 Reps
Dumbbell Pullovers
Rest 45 Seconds Between Sets

https://www.youtube.com/watch?v=owr5y-s6-Qk

1. Conditioning
For Time:
70 Kettlebell Sumo Deadlift High Pulls
60 Wall Balls
50 Burpee Box Jumps (24"/20")
60 Wall Balls
70 Kettlebell Sumo Deadlift High Pulls

In Reamiang Time (if you finish before the timecap):
Max Burpee Box Jumps (24"/20")

Sweat: (16/12); (14/8)
Train: (24/16); (20/14)
Compete: (32/24); (20/14)

2. Finisher
Glutes & Hamstrings
3 Sets
12 Glute Bridges (weighted)
15-18 Arch Ups
Rest 45 Seconds Between Sets

------------------
Beyond the 60
"Big Arni"
Weighted GHD Hip Extension
4 Sets o 10 Reps
Rest 45 Seconds Between Sets

or

"Shredded Helly"
Weighted GHD Hip Extension
3 Sets of 12-15 Reps
Rest 45 Seconds Between Sets

https://www.youtube.com/watch?v=Yx40sCsRLAc

1. Push Jerk
5-4-3-2-1
*Build to a heavy Single!

2. Conditioning
5 Rounds For Time:
15 Push Jerks

15 Toes To Bar

Sweat: (35/25); Hanging Knee Raises
Train: (40/30); 12 Toes To Bar
Compete: (50/35)

------------------
Beyond the 60
"Big Arni" & "Shredded Helly"
4-5 Sets
30 Seconds High Plank Kettlebell Pull Throughs
30 Seconds Rest
https://www.youtube.com/watch?v=fKbu_2L94x8

1. Hang Power Snatch Waves
On the 1:15 x 9 (3 Rounds, one round is A+B+C)
A) 3 Hang Power Snatches
B) 2 Hang Power Snatches
C) 1 Hang Power Snatch

*Increase and decrease loading.
**Build to a heavy single.

2. Conditioning
For Time:
27-21-18-15-12-9
Hang Power Snatches
*50 Double Unders after each set

Sweat: (30/20); 75 Single Unders
Train: (35/25); 35 Double Unders
Compete: (40/30)

------------------
Beyond the 60
"Big Arni" & "Shredded Helly"
5 Sets
30 Seconds Seated PVC Lat Pulldowns
30 Seconds Rest
https://www.youtube.com/watch?v=cRAwtejhifw

DAILY SWEAT

EMOM until completion:
10/7 Cal Row + Max Rep Kettlebell Swings
Until you reach 150 reps.
(CAP: 15 Minutes)

Rest 3 minutes

EMOM until completion:
20 Seconds Plank Hold + Max Rep Slam Balls
Until you reach 150 reps.
(CAP: 15 Minutes)

Sweat: (12/8); (8/6 Calories); (15/10)
Train: (16/12); (20/15)
Compete: (24/16); (20/15)

------------------
Beyond the 60
"Big Arni"
4 Sets 10 Reps of Double Dumbbell Hammer Curls
Rest 45 Seconds Between Sets
https://www.youtube.com/watch?v=4hKyhFBeclI

or

"Shredded Helly"
3 Sets of 15 Reps
Double Dumbbell Hammer Curls
Rest 45 Seconds Between Sets

TEAM WOD

In Teams of 2

35 Minutes to finish
3 Rounds:
30 Pull Ups
30 Front Squats
30 Push Presses

600 Meter Run (together)

2 Rounds:
30 Pull Ups
30 Front Squats
30 Push Presses

600 Meter Run (together)

1 Round:
30 Pull ups
30 Front Squats
30 Push Presses

Sweat: (35/25)
Train: (40/30)
Compete: (50/35); Chest to Bar Pull Ups

------------------
Beyond the 60
"Big Arni" & "Shredded Helly"
5x 45 Seconds On/ 30 Seconds Off
Max Seated Banded Lat Pull Downs
*Slow and controlled
https://www.youtube.com/watch?v=w87HcDKdLSE

1. Hang Power Clean
On the 1:30 x 7
2 Hang Power Cleans*
*w/2 Seconds Pause in Catch
Build to a heavy set

2. Conditioning
AMRAP 6 x3
5 Hang Power Cleans
5 Box Jumps (24“/20“)
Rest 1 Minute Between AMRAPs

Sweat: (35/25)
Train: (40/30)
Compete: (50/35); Box (30“/24“)

------------------
Beyond the 60
"Big Arni" & "Shredded Helly"
3 Sets
12-15 GHD Back Extensions
https://www.youtube.com/watch?v=qbn0FQSHJd8
+ 30-40 Seconds GHD Back Extension Hold
https://www.youtube.com/watch?v=NvMQrGzG2mM
Rest 45-60 Seconds Between Sets

1. Turkish Get-Up
3-3-2-2-1-1 (Each Side)
*Build In Weight
https://www.youtube.com/watch?v=sgd8n917Zv0
Rest as needed between sets

2. Conditioning
3 Rounds
Minute 1+2: 25 Toes To Bar
Minute 3+4: 30 Alternating Dumbbell Snatches
Minute 5+6: Calories Ski Erg

Sweat: Hanging Knee Raises; (15/10), 24/18 Calories Ski Erg
Train: 18 Toes To Bar, (17,5/12,5), 27/21 Calories Ski Erg
Compete: (22,5/15), 30/24 Calories Ski Erg

------------------
Beyond the 60
"Big Arni" & "Shredded Helly"
3 Sets
30 Seconds Side Plank Raises (right side)
15 Seconds Rest
30 Seconds Side Plank Raises (left side)
15 Seconds Rest
https://www.youtube.com/watch?v=rjGhG7gO2iw

1. Sumo Deadlift (Deadstop)
5-4-3-2-1
*Build to a heavy Single

2. Conditioning
For Time:
10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10
Deadlifts
Lateral Barbell Burpees

Sweat: (60/40)
Train: (80/60)
Compete: (100/70)

------------------
Beyond the 60
"Big Arni"
4 Sets of 8-10 Reps
Barbell Good Mornings
Rest 1 Minute Between Sets
*Slow Down, Fast Up

or

"Shredded Helly"
3 Sets of 12-15 Reps
Barbell Good Mornings
Rest 1 Minute Between Sets
*Slow Down, Fast Up

1. Split Jerk Complex
On the 1:30 x 7
1 Pausing Split Jerk *w/2 Seconds Pause In Catch
+ 2 Split Jerks

2. Conditioning
For Max Reps
Double Tabata - 40 Seconds On/ 20 Seconds Off x 18 (9 Rounds)
Double Kettlebell Push Jerks
Double Unders

Sweat: Single Unders; (12/8)
Train: (16/12)
Compete: (24/16)

------------------
Beyond the 60
"Big Arni"
4 Sets of 10 Reps
Seatead Dumbbell French Presses
Rest 1 Minute Between Sets

or

"Shredded Helly"
3 Sets of 15 Reps
Seatead Dumbbell French Press
Rest 1 Minute Between Sets
https://www.youtube.com/watch?v=tpAWX6mmyOE

1. Strength
On the 1:40 x 7
1 1/4 Back Squat
https://www.youtube.com/watch?v=wbo39M1IGOg
+ 2 Back Squats
*Build In Weight

2. Conditioning
For Time:
42-30-18
Back Squats
*After Each Set 400 Meter Run w/ a Dumbbell

Sweat: (35/25); (15/10)
Train: (40/30); (17,5/12,5)
Compete: (50/35); (22,5/15)

------------------
Beyond the 60
"Big Arni"
4 Sets of 6 Reps (Each Side)
Tempo Goblet Bulgarian Split Squat
*Tempo: 2 Seconds Down, Fast Up
Rest 1 Minute Between Sets

or

"Shredded Helly"
3 Sets of 10 Reps (Each Side)
Tempo Goblet Bulgarian Split Squat
*Tempo: 2 Seconds Down, Fast Up
Rest 1 Minute Between Sets
https://www.youtube.com/watch?v=-oUgYN_3iG8

Daily Sweat

24 Rounds For Time:
6 Box Jump Overs (24"/20")
5 Hand Release Push Ups
4 Double Dumbbell Hang Clean and Jerks

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

------------------
Beyond the 60
"Big Arni"
4 Sets of 8 Reps (Each Side)
Tall Kneeling Alternating Dumbbell Press
Rest 1 Minute Between Sets

or

"Shredded Helly"
3 Sets of 10-12 Reps (Each Side)
Tall Kneeling Alternating Dumbbell Press
Rest 1 Minute Between Sets
https://www.youtube.com/watch?v=_9MP3ts0APQ

Team WOD

In Teams of 2

AMRAP 33
42 Partner Deadlifts
800/700 Meter Row or Ski Erg
42 Toes To Bar
800/700 Meter Row or Ski Erg

Sweat: (120/80)
Train: (160/120)
Compete: (200/140)

------------------
Beyond the 60
"Big Arni"
4 Sets 8 Reps (Each Side)
Kettlebell Turkish Sit-Ups
Rest 1 Minute Between Sets

or

"Shredded Helly"
3 Sets 12 Reps (Each Side)
Kettlebell Turkish Sit-Ups
Rest 1 Minute Between Sets

https://www.youtube.com/watch?v=KpufjJRtyPc

1. Power Snatch + Overhead Squat Complex
On the 1:30 x 7
1 Snatch Grip Deadlift
1 Hang Power Snatch
2 Tempo Overhead Squats*
*Tempo: 2 Seconds Down

*Build to a moderate heavy Set.

2. Conditioning
For Time
75 Hang Power Snatches
150 Wall Balls
*PARTITION HOWEVER YOU'D LIKE!

Sweat: (30/20); (14/8)
Train: (35/25); (20/14)
Compete: (40/30); (20/14)

----
Examples:

*Option 1:
5 Rounds
15 Hang Power Snatches
30 Wall Balls

*Option 2:
15 Rounds
5 Hang Power Snatches
10 Wall Balls

*Option 3:
1 Round
12 Hang Power Snatches
15 Wall Balls

-Into-

9 Rounds
7 Hang Power Snatches
15 Wall Balls

------------------
Beyond the 60
"Big Arni"
Weighted Single Leg Standing Calf Raise
4 Sets of 10 Reps (Each Side)
Rest 1 Minute Between Sets
https://www.youtube.com/watch?v=XzED2XgyOp8

or

"Shredded Helly"
Single Leg Standing Calf Raise (unweighted)
3 Sets of 12-15 Reps (Each Side)
*Slow Down, Fast Up
Rest 1 Minute Between Sets
https://www.youtube.com/watch?v=9OKjv_iDa-g

1. Strength
6 Sets of 5 Reps
Pendlay Rows
*Rest as needed between sets
*Slow down, fast up

2. Conditioning
On the 2:00 x 10 Rounds
100m run (1 Hill Run)
30 Double Unders

Sweat: 45 Single Unders
Train: 21 Double Unders
Compete: 30 Double Unders

------------------
Beyond the 60
"Big Arni" & "Shredded Helly"
5 Sets 20-30 Seconds On / 30 Seconds Off
Tuck Hang
https://www.youtube.com/watch?v=5DQ0cocD0B8&list=PLz-l7oWFJS0KqLRePqJ8b26MA4nt5jWCp&index=100

1. Curtis P Complex
In 10 Minutes build to a heavy complex.
1 Power Clean
1 Lunge (each leg)
1 Push Press

2. Conditioning
Every 20 Seconds For 20 Minutes
1 Curtis P Complex

Sweat: (30/20)
Train: (40/30)
Compete: (50/35)

------------------
Beyond the 60
"Big Arni"
4 Sets of 8 Reps (Each Side)
Dumbbell Short Split Squat
Rest 1 Minute Between Sets

or

"Shredded Helly"
3 Sets of 10 Reps (Each Side)
Dumbbell Short Split Squat
Rest 1 Minute Between Sets

https://www.youtube.com/watch?v=5DQ0cocD0B8&list=PLz-l7oWFJS0KqLRePqJ8b26MA4nt5jWCp&index=100

1. Tempo Bench Press
4 Sets of 8 Reps
*Tempo:21X1
*Moderate Heavy Weights
Rest 1 Minute Between Sets

2. Conditioning
EMOM x 20
Minute 1: X Calories Assault Bike
Minute 2: Max Burpees to Traget (CAP 50 Seconds)

Sweat: (10/7)
Train: (12/9)
Compete: (14/11)

------------------
Beyond the 60
"Big Arni"
4 Sets of 8 Reps (Each Side)
Alternating Dumbbell Bench Presses
Rest 1 Minute Between Sets

or

"Shredded Helly"
3 Sets of 10 Reps (Each Side)
Alternating Dumbbell Bench Presses
Rest 1 Minute Between Sets
https://www.youtube.com/watch?v=7CHPqVxJOUE

1. Front Squat
3-3-3-3-3-3
*Build to a heavy Set of 3!

2. Conditioning
For Time:
50 Front Squats
30 Pull Ups
30 Front Squats
20 Pull Ups
20 Front Squats
10 Pull Ups

Sweat: (30/20); 40-30-20 Ring Rows
Train: (40/30)
Compete: (50/35) Chest to Bar Pull Ups

------------------
Beyond the 60
"Big Arni"
4 Sets of 8 Reps
Dumbbell Sumo Squat
*Slow Down, Fast Up
Rest 1 Minute Between Sets

or

"Shredded Helly"
3 Sets of 12 Reps
Dumbbell Sumo Squat
*Slow Down, Fast Up
Rest 1 Minute Between Sets

Daily Sweat

PART A
Train & Compete
On the 6:00 x 4
20 D-Ball to Shoulder with Burpee
https://www.youtube.com/shorts/Tz9DZpab9mU

400/350m Ski
or
400/350m Row
or
24/18 Calories Assault Bike
*score is the slowest round

Sweat:
On the 6:00 x 4
20 D-Ball to Shoulder with Burpee
https://www.youtube.com/shorts/Tz9DZpab9mU

350/300m Ski
or
350/300m Row
or
24/18 Calories Assault Bike
*score is the slowest round


- 1 Minute Rest -

PART B
4 Rounds
Minute 1: Single Arm High Plank Hold (20 Seconds Each Side)
Minute 2: 15 Russian Kettlebell Swings

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

------------------
Beyond the 60
"Big Arni"
4 Sets of 10 Reps
Double Dumbbell Seated Hammer Curls
Rest 45 Seconds Between Sets
https://www.youtube.com/watch?v=4hKyhFBeclI

or
"Shredded Helly"
3 Sets of 15 Reps
Double Dumbbell Seated Hammer Curls
Rest 45 Seconds Between Sets
https://www.youtube.com/watch?v=4hKyhFBeclI

Team WOD

In Teams of 2
For Time
1000 Meter Run (Together)
120 Single Dumbbell Back Rack Reverse Lunges
100 Double Dumbbell Plank Rows
400 Meter Dumbbell Run (Together)
*Each partner needs to carry a Dumbbell
100 Wall Balls
100 Double Dumbbell Plank Rows

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

------------------
Beyond the 60
"Big Arni"
4 Sets of 8 Reps (Each Side)
Double Dumbbell Bulgarian Split Squats
Rest 1 Minute Between Sets
https://www.youtube.com/watch?v=r3jzvjt-0l8

or

"Shredded Helly"
3 Sets of 12 Reps (Each Side)
Double Dumbbell Bulgarian Split Squats
Rest 1 Minute Between Sets
https://www.youtube.com/watch?v=r3jzvjt-0l8

1. Barbell Complex
On the 1:30 x 7
1 Power Clean
+ 2 Split Jerks
*Build In Weight

Beginner Opt,:
3-5 Hang Power Cleans
+
3-5 Split Jerks
@ PVC Pipe, empty Barbell or light weight

2. Conditioning
AMRAP 15
12 Power Cleans
12 Push Jerks

Sweat: (30/20)
Train: (40/30)
Compete: (50/35)

------------------
Beyond the 60
"Big Arni"
4 Sets of 8 Reps (Each Side)
Single Arm Standing Arnold Presses
Rest 1 Minute Between Sets
https://www.youtube.com/watch?v=WAZmmniSvfA

or

"Shredded Helly"
3 Sets of 12 Reps (Each Side)
Single Arm Standing Arnold Presses
Rest 1 Minute Between Sets
https://www.youtube.com/watch?v=WAZmmniSvfA