WOD in the past

1. Strength
EMOM x 12 (4 Rounds)
1: 1 Set unbroken Strict Pull ups
2: 10-15 Bent Over Reverse Flys
*w/ 2 small Plates or light Dumbbells
3: Rest

2. Conditioning
EMOM x 20 (5 Rounds)
1: X Calories Assault Bike
2: X Pull Ups
3: X Calories Assault Bike
4: 15 Straight Leg AbMat Med.Ball Sit-Ups

Sweat: 9/7 Calories Assault Bike; 12 Ring Rows; (14/8)
Train: 11/9 Calories Assault Bike; 9 Pull Ups; (20/14)
Compete:13/11 Calories Assault Bike; 12 Pull Ups; (20/14)

------------------
Beyond the 60
"Big Arni" & "Shredded Helly"
Seated PVC Banded Lat Pull Downs
3 Sets of 20-30 Reps
Rest 1 Minute Between Sets
https://www.youtube.com/watch?v=xHTW5SY9HTg

1. Strength
5-5-5-5-5
Bench Press
*Build to a moderate heavy Set.

2. Conditioning
4 Rounds
AMRAP 2
60 Double Unders
Max Calories Row In Time Remaining

Rest 30 Seconds

AMRAP 2
20 Alternating Dumbbell Snatches
Max Lateral Dumbbell Hops In Time Remaining

Rest 30 Seconds

Sweat: (15/10); 90 Single Unders
Train: (17,5/12,5); 40 Double Unders
Compete: (22,5/15)

------------------
Beyond the 60
"Big Arni"
4 Sets 8 Reps (Each Arm)
Single Arm Dumbbell Tricep Kickbacks
Rest 1 Minute Between Sets

or

"Shredded Helly"
3 Sets 12 Reps (Each Arm)
Single Arm Dumbbell Tricep Kickbacks
Rest 1 Minute Between Sets

https://www.youtube.com/watch?v=shoqcV-yVrg

1. Thruster
3-3-2-2-1-1
*Build In Weight

2. Conditioning
(Benchmark WOD)
"Omar"
For Time:
10 Thrusters
15 Lateral Barbell Burpees
20 Thrusters
25 Lateral Barbell Burpees
30 Thrusters
35 Lateral Barbell Burpees

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

------------------
Beyond the 60
"Big Arni"
4 Sets of 10 Reps
Seated Lateral Double Dumbbell Raises
Rest 1 Minute Between Sets

or

"Shredded Helly"
3 Sets of 15 Reps
Seated Lateral Double Dumbbell Raises
Rest 1 Minute Between Sets

https://www.youtube.com/watch?v=b4TJyYBuKqc

1. Strength
On the 1:30 x 7
2 Deadstop Deadlifts
*Build In Weight

2. Conditioning
3x AMRAP 6
Ascending Ladder
1,2,3,4,5,6,7,8,(...)
Deadlifts
2,4,6,8,10,12,14,16,(...)
Box Jump Overs (24"/20")
1 Minute Rest Between AMRAPs

*Continue Adding (1) Deadlift and (2) Box Jump Overs Each Round
**Always start where you stopped the last AMRAP.

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

------------------
Beyond the 60
"Big Arni" & "Shredded Helly"
5 Sets
40 Seconds Max Banded Hamstring Curls
https://www.youtube.com/watch?v=yJMdgnhtKgI
20 Seconds Rest Between Sets

DAILY SWEAT

Part A (TimeCap = 16)
For Time:
4-4-4-4
Wall Walks
50-40-30-20
Air Squats
40-30-20-10
CrossBody Mountain Climbers

Rest 2 Minutes

Part B (TimeCap = 16)
For Time:
10-20-30-40
Double Kettlebell Reverse Lunges
40-30-20-10
Plate AbMat Sit-Ups

Sweat: 6 Walkouts; (12/8); (10/5)
Train: 3 Wall Walks; (16/12); (15/10)
Compete: (24/16); (20/15)

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

or

"Shredded Helly"
Alternating Dumbbell Hammer Curls
3 Sets of 10 Reps (Each Side)
Rest 1 Minute Between Sets

TEAM WOD

In Teams of 3

AMRAP 14
10/7 Calories Assault Bike
9 Pull Ups

- Into -

AMRAP 7
Max Single Arm Dumbbell Devil Presses

- Into -

AMRAP 14
10/7 Calories Assault Bike
10 Slam Balls

*Soblad 1 Partner auf dem Bike fertig ist, darf das 2. Teammitglied mit den Kalorien auf dem Bike starten usw.. (für Part 1&3)

Sweat: 8/6 Calories Assault Bike; 9 Ring Rows; (15/10); (15/10)
Train: 6 Pull Ups; (17,5/12,5); (20/15)
Compete: (22,5/15); (20/15)

------------------
Beyond the 60

"Big Arni"
Dumbbell Overhead Tricep Extension
4 Sets of 8-10 Reps
Rest 1 Minute Between Sets

or

"Shredded Helly"
Dumbbell Overhead Tricep Extension
3 Sets of 12-15 Reps
Rest 1 Minute Between Sets

1. Hang Squat Snatch
2-2-2-2-2-2
*Build In Weight!

or
Beginner:
2 Hang Power Snatches + 2 Overhead Squats
*@light weights + focus on good technique

2. Conditioning
Compete & Train
10 Rounds For Time
30 Double Unders
9 Hang Squat Snatches

Compete: (40/30)
Train: (30/20)

Sweat
10 Rounds For Time
50 Single Unders
9 Power Snatches (30/20)

------------------
Beyond the 60
"Big Arni" & "Shredded Helly"
4 Sets
30 Seconds Side Plank Lifts (right)
30 Seconds Rest
30 Seconds Side Plank Lifts (left)
30 Seconds Rest

1. Conditioning
EMOM x 10
X Toes to Bar
6 Single Dumbbell Alt. Step Ups (24"/20")

Rest 2 Minutes

EMOM x 10
X Calories Ski Erg
or X Calories Row

Sweat: 6 Hanging Knee Raises; (15/10); 7/5 Calories Ski Erg or 9/7 Calories Row
Train: 4 Toes To Bar; (17,5/12,5); 9/7 Calories Ski Erg or 11/9 Calories Row
Compete: 6 Toes To Bar; (22,5/15); 11/8 Calories Ski Erg or 13/11 Calories Row

2. Finisher
3 Sets
10/10 Bent Over Rows (*slow down, fast up)
40 Seconds Max Seated Banded Rows
Rest 1 Minute Between Sets

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

or
"Shredded Helly"
Cyclist Squat
3 Sets of 12 Reps
Rest 1 Minute Between Sets
*Tempo: Slow Down, Fast Up

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

1. Split Jerk
5-4-3-2-1
*Build in weight
*Focus on good technique

or
Beginner:
3-3-3-3-3
*Focus on good technique.

2. Conditioning
5 x AMRAP 3
21 Push Presses
In Remaining Time:
Max Burpees

Rest 1 Minute Between AMRAPs

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

------------------
Beyond the 60
"Big Arni" & "Shredded Helly"
5 Sets 30 Seconds On/ 30 Seconds Off
Max Band Pull Aparts

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

BRING A FRIEND DAY

1. Deadlift
On the 2:00 x 5 Sets:
10-8-6-4-2
*Build to a heavy Set of 2

Beginner:
5-5-5-5-5

2. Metcon
In Teams of 2
AMRAP 16
I Go, You Go (Full Rounds)
6 Kettlebell Goblet Squats
9 Kettlebell Swings
9/6 Calories Assault Bike or 10/7 Calories Row

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

------------------
Beyond the 60

"Big Arni"
Good Mornings
4 Sets of 10 Reps
Rest 1 Minute Between Sets
*Tempo: Slow Down, Fast Up

or

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

1. Hang Power Clean
On the 1:30 x 7
3 Hang Power Cleans
*Build to a heavy Set.

2. Conditioning
For Time
30-20-10
Hang Power Cleans
40-30-20
Push Ups
800-400-200
Meter Run

Sweat: (35/25); Kneeling Push Ups
Train: (40/30); 30-20-10 Push Ups
Compete: (50/35)

------------------
Beyond the 60

"Big Arni"
Curtsy Lunges
4 Sets of 8-10 Reps (Each Side)
Rest 1 Minute Between Sets

or

"Shredded Helly"
Curtsy Lunges
3 Sets of 12-15 Reps (Each Side)
Rest 1 Minute Between Sets

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

DAILY SWEAT

A) EMOM x 17
8 DB Single Arm Push Jerks
X Box Jump Overs (24"/20")

Rest 2 Minutes

B) EMOM x 17
X Pull Ups
9 D-Ball Reverse Lunges

Sweat: (15/10); 5 BJO; 5 Ring Rows; (15/10)
Train: (17,5/12,5); 6 BJO; 5 Pull Ups; (20/15)
Compete: (22,5/15); 7 BJO; 5 C2B Pull Ups; (20/15)

------------------
Beyond the 60
"Big Arni" & "Shredded Helly"
3 Sets of Max Reps
Banded Triceps Extensions
https://www.youtube.com/watch?v=HXia-KuaBu4

Team WOD

In Teams of 2

For Time: (TC 16)
1500/1200 Meters Ski Erg
90 Hang Power Snatches
1500/ 1200 Meters Ski Erg

Rest 2 Minutes

For Time: (TC 16)
1200/900 Meters Row
10 x 100 m Double Dumbbell Farmers Carry
1200/900 Meters Row

Sweat: (30/20); (15/10)
Train: (40/30); (17,5/12,5)
Compete: (50/35); (22,5/15)

------------------
Beyond the 60
"Big Arni"
4 Sets 8-10 Reps
Double Dumbbell Hammer Curls
Rest 45 Seconds Between Sets

or

"Shredded Helly"
3 Sets 12-15 Reps
Double Dumbbell Hammer Curls
Rest 45 Seconds Between Sets

https://www.youtube.com/watch?v=Wcmg-3iHwjQ

1. Squat Clean Complex
On the 1:30 x 7
1 Squat Clean
+ 1 Hang Squat Clean
*Build In Weight

2. Conditioning
For Max Reps
Double Tabata - 18 x 40 Seconds On/ 20 Seconds Off (9 Rounds)
Single Arm Hang Squat Cleans
Burpees to Target

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

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

or

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

https://www.youtube.com/watch?v=Wcmg-3iHwjQ

1. Conditioning
E2MOM x 12 (4 Rounds)
Min 1+2: X Calories Assault Bike
Min 3+4: X Handstand Push Ups
Min 5+6: 30 Straight Leg Med Ball Sit-Ups

Sweat: (16/13); 24 HR Push Ups; (14/8)
Train: (18/15); 18 Kipping Handstand Push Ups; (20/14)
Compete: (21/18); 18 Strict Handstand Push Ups; (20/14)

2. Finisher
4 Sets
30 Seconds Banded Face Pulls
15 Seconds Rest
30 Seconds Side Plank Hold (right)
15 Seconds Rest
30 Seconds Side Plank Hold (left)
15 Seconds Rest

------------------
Beyond the 60
"Big Arni"
Single Arm Dumbbell Row
4 Sets of 8 Reps Each Side
Rest 1 Minute Between Sets

https://www.youtube.com/watch?v=xl1YiqQY2vA

or

"Shredded Helly"
Single Arm Dumbbell Row
3 Sets of 12 Reps Each Side
Rest 1 Minute Between Sets

1. Romanian Deadlift
On the 2:00 x 6
6 Reps
*Tempo: 20X1
*Build In Weight

2. Conditioning
AMRAP 9
Max Kettlebell Sumo Deadlift High Pulls
*On the Minute: 21 Double Unders [Starting at 00:00]

Rest 1 Minute

AMRAP 9
Max Double Unders
*On the Minute: 9 Kettlebell Sumo Deadlift High Pulls

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

------------------
Beyond the 60
"Big Arni" & "Shredded Helly"
4 Sets 30 Kettlebell Russian Twists
Rest as needed between Sets
https://www.youtube.com/watch?v=7XUglHKRyMo

1. Strength
On the 1:30 x 7
2 Pausing Front Squats
*2 Seconds Pause in Bottom Position
**Build to a MODERATE heavy Set.

2. Conditioning
"Nancy 2.0"
5 Rounds For Time:
400 Meter Run
20 Back Squats

Sweat: (40/30)
Train: (50/35)
Compete: (60/40)

------------------
Beyond the 60
"Big Arni" & "Shredded Helly"
For Quality
Accumulate 100 Banded Good Mornings
https://www.youtube.com/watch?v=1WFrKwEHxAs

1. Shoulder Press
3-3-3-1-1-1
*Build In Weight

2. Metcon
In 20 Minutes Complete as Many Reps as Possible of:
Ascending Ladder
1,2,3,,4,5,6,7,8,(...)
Push Presses
Kettlebell Swings
2,4,6,8,10,12,14,16,(...)
D-Ball Step Ups (24"/20")

*Continue Adding (1) Push Press, (1) Kettlebell Swing
and 2 D-Ball Step Ups Each Round

Sweat: (30/20); (16/12)
Train: (35/25); (24/16)
Comepete: (40/30); (32/24)

------------------
Beyond the 60
"Big Arni"
Heel Sit Goblet Press
4 Set of 10 Reps
Rest 45 Seconds Between Sets
*Tempo: Slow Down, Fast Up

or

"Shredded Helly"
3 Sets of 15 Reps
Rest 45 Seconds Between Sets
*Tempo: Slow Down, Fast Up

Daily Sweat

A) EMOM x 10
10 Single Arm Devil Presses

Rest 1 Minute

B) EMOM x 10
X Cals Assault Bike

Rest 1 Minute

C) EMOM x 10
X Cals Row

Sweat: DB (15/10); Bike 8/6 Cals; Row 10/8 Cals
Train: DB (17,5/12,5); Bike 10/8 Cals; Row 12/10 Cals
Compete: DB (22,5/15); Bike 13/10 Cals; Row 15/12 Cals

---------
Beyond the 60
"Big Arni" & "Shredded Helly"
5x 40 Seconds On/ 40 Seconds Off
Alternating Plank Rows

https://www.youtube.com/watch?v=rSc1pmDEhZg

TEAM WOD

In Teams of 2
AMRAP 34
I Go, You Go
8 Toes To Bar
8 Double Dumbbell Thruster
8 Box Jump Overs (24"/20")

*After 2 Rounds (1 Round Each) 200 Meter Run (Together)

Sweat: (15/10); Hanging Knee Raises
Train: (17,5/12,5); 5 Toes To Bar
Compete: (22,5/15)

---------
Beyond the 60
"Big Arni"
4 Sets 8 Reps (Each Side)
Seated Single Arm Arnold Presses
Rest 60 Seconds Between Sets

or

"Shredded Helly"
3 Sets of 10-12 Reps (Each Side)
Seated Single Arm Arnold Presses
Rest 60 Seconds Between Sets

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

1. Deadlift
In 12 Minutes Build to a Heavy Set of 2 Touch and Go Deadlifts

2. Conditioning
AMRAP 17
10 Deadlifts
10 Lateral Barbell Burpees

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

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

or

"Shredded Helly"
3 Sets 15 Reps
Dumbbell (or use small Plates) Lateral Raises
Rest 60 Seconds Between Sets

https://www.youtube.com/watch?v=8aUc9snLOxU

1. Strength
On the 2:00 x 6
5 Box Squats
*Build In Weight

2. Conditioning
For Max Reps
(Double Tabata) 18 x 40 Seconds On/ 20 Seconds Off
[6 Rounds]
Goblet Reverse Lunges
Single Arm Kettlebell Push Presses
Ski Erg (Calories)

Sweat: (16/12)
Train: (24/16)
Compete: (28/20)

---------
Beyond the 60
"Big Arni"
4 Sets 8-10 Reps (Each Side)
Double Kettlebell Suitcase Split Squats
Rest 1 Minute Between Sets

or

"Shredded Helly"
3 Sets 10-12 Reps (Each Side)
Double Kettlebell Suitcase Split Squats
Rest 1 Minute Between Sets

https://www.youtube.com/watch?v=TlAjHh-27y8

1. Power Snatches
On the 1:30 x 7
2 Power Snatches
*No Touch and Go
*Build In Weight!

2. Conditioning
21-18-15-12-9-6-3 reps for time of:
Power Snatches
*After Each Set 200 Meter D-Ball Run

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

---------
Beyond the 60
"Big Arni" & "Shredded Helly"
Weight Plate Hollow Flutter
5 Sets 20 Seconds On/ 20 Seconds Off
https://www.youtube.com/watch?v=If7pn5ZFY60

1. Hang Squat Clean
In 10 Minutes Build to a heavy Single

2. Conditioning
3 Rounds For Time
20 Hang Squat Cleans
25 Pull Ups
30 Wall Balls
Rest 1 Minute Between Rounds

Sweat: (35/25); (Ring Rows); (14/8)
Train: (40/30); (18 Pull Ups); (20/14)
Compete: (50/35); (20/14)

---------
Beyond the 60
"Big Arni" & "Shredded Helly"
5 Sets
30 Seconds On / 30 Seconds Off
Banded Good Mornings
*Slow Down, Fast Up
https://www.youtube.com/watch?v=1WFrKwEHxAs

1. Seated Shoulder Press
2-2-2-2-2-2
*Build to a heavy Set of 2

2. Conditioning
AMRAP 18
1-2-3-4-5...
Hand Release Push-ups
2-4-6-8-10….
Russian Kettlebell Swings
*After Each Set 20 Double Unders

Sweat: (16/12); 40 Single Unders
Train: (24/16); 15 Double Unders
Compete: (32/24)

---------
Beyond the 60
"Big Arni" & "Shredded Helly"
4 Sets 10-12 Reps (Each Side)
Single Arm Ring Rows
Rest 60 Seconds Between Sets

DAILY SWEAT

9 Rounds For Max Reps

1 Minute Max Meters Ski Erg

Rest 30 Seconds

1 Minute Max Box Jump Overs (24"/20")

Rest 30 Seconds

1 Minute Max Alternating Dumbbell Snatches

Rest 30 Seconds

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

----------------
Beyond the 60
"Big Arni"
4 Sets
6-8 (Each Side) Alternating Dumbbell Bench Presses
Rest 60 Seconds Between Sets

or
"Shredded Helly"
3 Sets
10-12 (Each Side) Alternating Dumbbell Bench Presses
Rest 60 Seconds Between Sets

Team WOD

In Teams of 2

AMRAP 16 (I Go/ You Go)
11 Wall Balls
10/7 Cals Bike

Rest 1 Minute Between AMRAPs

AMRAP 16 (I Go/ You Go)
12/9 Cals Row
9 Double Kettlebell Front Squats

Sweat: (14/8); (15/10); (9/6 Cals Bike) & (10/7 Cals Row)
Train: (20/14); (17,5/12,5)
Compete: (20/14); (22,5/15)

----------------
Beyond the 60
"Big Arni"
4 Sets
10 Goblet Cyclist Squats
*Tempo: Slow Down, Fast Up
Rest 60 Seconds Between Sets

or

"Shredded Helly"
3 Sets
15 Goblet Cyclist Squats
*Tempo: Slow Down, Fast Up
Rest 60 Seconds Between Sets

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

1. Clean and Jerk
EMOM x 10
1 Power Clean + 1 Split Jerk
*Build to a heavy Single.

or

Beginner:
1-2 Power Clean + 1-2 Push Jerk
*Focus on good technique.
*Build in weight.

2. Benchmark Workout
Grace
For Time
30 Clean and Jerks

Sweat: (35/25)
Train: (50/35)
Compete: (60/40)

3. Finisher
Tabata - 10 x 20 Seconds On/ 10 Seconds Off (5 Rounds)
Hollow Rocks
Arch Rocks

Beyond the 60
4 Sets
10-12 Glute Bridges (weighted)
+ 20-20 Seconds Top of Glute Bridge Hold (weighted)
rest 60 Seconds Between Sets

1. Strict Chest to Bar Pull Ups
3-3-2-2-1
*Build In Weight

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

Sweat: Ring Rows, Double DB Z-Presses, (16/12)
Train: Kipping HSPUs, (24/16)
Compete: Chest To Bar Pull Ups, Strict HSPUs, (32/24)

----------------------
Beyond the 60
"Big Arni" & "Shredded Helly"
4 Sets
30 Seconds Single Arm High Plank Hold (left)
30 Seconds Rest
30 Seconds Single Arm High Plank Hold (right)
30 Seconds Rest

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

1. Deadlift
1-1-1-1-1-1
*Build to a heavy Single

2. Conditioning
20 Rounds For Time:
5 Deadlifts
20 Double Unders

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

----------------------
Beyond the 60
"Big Arni"
4 Sets of 8-10 Reps
Double Dumbbell Single Leg Romanian Deadlifts
Rest 1 Minute Between Sets

or

"Shredded Helly"
3 Sets of 12-15 Reps
Double Dumbbell Single Leg Romanian Deadlifts
Rest 1 Minute Between Sets

https://www.youtube.com/watch?v=IlOrGu1qzWs

1. Strength
4 Sets of 10-12 Reps
Barbell Bent Over Rows
Rest 60-90 Seconds Between Sets

2. Conditioning
2 x AMRAP 10
Ascending Ladder
1,2,3,4,5,6,7,(...)
Toes To Bar
2,4,6,8,10,12,14,(...)
Double Dumbbell Push Presses
*After Each Set 1 Hill Run

Rest 90 Seconds Between AMRAPs

*(2nd round) Start where you stopped the last AMRAP.

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

----------------------
Beyond the 60
"Big Arni"
4 Sets of 8-10 Reps
Dumbbell Tricep Extension
Rest 1 Minute Between Sets

or

"Shredded Helly"
3 Sets of 12-15 Reps
Dumbbell Tricep Extension
Rest 1 Minute Between Sets

https://www.youtube.com/watch?v=4--u52sHZPs