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< WOD im Dezember 2022
WOD im Februar 2023 >

01.02.2023

WOD
1.Front Squat
6 Front Squats
Build in Weight or to 70-75% of 1 RM Front Squat


2.Conditioning
"Bane"
For Time:
30 Handstand Push-ups
30 Pull Ups
10 Rounds of Macho Man

*1 Round "Macho Man"
3 Power Clean
3 Front Squats
3 Push Jerks


Sweat: 40/30; Ring Rows; Doubble DB Z-Press/ Pike Push Up
Train: 50/35
Compete: 60/40

31.01.2023

WOD
1.Deadlift
10-8-6-4-2
start @60% of 1 RM Deadlift
Build in Weight


2.Conditioning
Teams of 2
AMRAP 15
7/5 Calories Ski
6 Altenating Dumbbell Snatches
5 Box Jump Overs

*Partners Finish Full Rounds

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

30.01.2023

WOD
1. Strict Press
On the 2:00 x 6
5 Strict Press
Build in Weight or to 60-65% of 1 RM Strict Press


2.Conditioning
"Semi-Pro"
AMRAP 7
600 Meter Run
Max Hand Release Push Ups

- Directly Into -

AMRAP 5
400 Meter Run
Max Hand Release Push Ups

- Directly Into -

AMRAP 3
200 Meter Run
Max Hand Release Push Ups


Sweat:
Train:
Compete:

..

WOD
Daily Sweat
9 x 3 Minutes On/ 1 Minute Off
Max Rounds of:
6 Single Arm Dumbbell Thruster
7 V-Ups
8 Laterall Dumbbell Hops


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

28.01.2023

WOD
TEAMWORKOUT

In Teams of 3

"Abbate"
For Time:
75/60 Calories Assault Bike
75 Power Cleans
75/60 Calories Assault Bike
75 Push Jerks
75/60 Calories Assault Bike
75 Power Clean & Puah Jerk


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

27.01.2023

WOD
1.Back Squat
5 Reps
Build in Weight or to @85% of 1 RM


2.Conditioning
EMOM x 15 (5 Rounds)
Minute 1: X Burpee Pull Up
Minute 2: X Calorie Row
Minute 3: X Wall Balls

Sweat: 6 Burpees + Ring Row; 12/10 Calories Row; 12 Wall Balls (14/8)
Train: 8 Burpee Pull Ups; 14/12 Calories Row; 14 Wall Balls (20/14)
Compete: 10 Burpee Pull Ups; 16/14 Calories Row; 16 Wall Balls (20/14)

26.01.2023

WOD
1.Bench Press
On the 1:45 x 6
3 Bench Presses
@75-85%


2.Conditioning
AMRAP 18
10 Kettlebell Swings
1 Hill Run
10 Box Jump Overs (24"/20")
1 Hill Run


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

25.01.2023

WOD
1.Deadlift
5 Sets:
5 Deadlifts
@85% of 1 RM Deadlift

2.Conditioning
AMRAP 7
Toes to Bar

- On the Minute -
9 Deadlifts

Rest 2 Minutes

AMRAP 7
Handstand Push-ups

- On the Minute -
9 Deadlifts


Sweat: 65/40; Knee Raises; Pike Push Up/ Double DB Z-Presses
Train: 75/50
Compete: 85/60


---------------
Beyond the 60
""Big Arni""
4 Sets 8/ 8 Reps
Half Kneeling Shoulder Press
Rest 1 Minute Between Sets
https://www.youtube.com/watch?v=-tqKknpEk5g

or
""Shredded Helly""
3 Sets 10-12 Reps (Each Side)
Half Kneeling Shoulder Press
Rest 1 Minute Between Sets

24.01.2023

WOD
1.Strict Press
On the 1:30 x 6
3 Strict Press
@75-85% of 1 RM Strict Press


2.Conditioning
"Walk The Line"
5 Rounds For Time:
10 Pull-ups
10 Single Dumbbell Alt. Front Rack Reverse Lunges
60 Double Unders
10 Single Dumbbell Alt. Front Rack Reverse Lunges


Sweat: 15/10; 120 Single Unders
Train: 17,5/12,5; 40 Double Unders,
Compete: 22,5/15, Chest to Bar Pull Ups

--------------------
Beyond the 60
"Big Arni"
4 Sets
8-10 Single Dumbbell PullOvers
https://www.youtube.com/watch?v=UZ5K1-iTawA
-Into-
1 Set Max Bench Dips
https://www.youtube.com/watch?v=XXvuYGCxpkk
Rest 60 Seconds Between Sets

or

"Shredded Helly"
3 Sets
12 Single Dumbbell PullOvers
-Into-
1 Set Max Bench Dips
Rest 60 Seconds Between Sets

23.01.2023

WOD
1.Hang Power Snatch
Build to a Heavy Single



2.Conditioning
AMRAP 15
10 Power Cleans
10 Laterall Barbell Burpees
10 Hang Power Snatches
10 Laterall Barbell Burpees


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

----------
Beyond the 60
"Big Arni" & "Shredded Helly"
4 Sets
12-15 Reps (Each Side) Single Leg Foot Elevated Glute Bridges
Rest 20 Seconds Between Sides and 40 Seconds Between Sets

https://www.youtube.com/watch?v=I7Zwyzr8COk

21.01.2023

WOD
Daily Sweat

7 Rounds For Max Reps
1 Minute Max Calories Ski Erg
1 Minute Max Straight Let Medball Sit Ups
1 Minute Max Doubble Dumbbell Deadlifts
1 Minute Rest


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

--------------------
Beyond the 60
"Big Arni"
4 Sets
8-10 Single Dumbbell PullOvers
https://www.youtube.com/watch?v=UZ5K1-iTawA
-Into-
1 Set Max Bench Dips
https://www.youtube.com/watch?v=XXvuYGCxpkk
Rest 60 Seconds Between Sets

or

"Shredded Helly"
3 Sets
12 Single Dumbbell PullOvers
-Into-
1 Set Max Bench Dips
Rest 60 Seconds Between Sets

22.01.2023

WOD
Daily Sweat

7 Rounds For Max Reps
1 Minute Max Calories Ski Erg
1 Minute Max Straight Let Medball Sit Ups
1 Minute Max Doubble Dumbbell Deadlifts
1 Minute Rest


Sweat: 14/8 17,5/ 12,5
Train: 20/14 22,5/ 15
Compete: 20/14, 25/17,5

--------------------
Beyond the 60
""Big Arni""
4 Sets
8-10 Single Dumbbell PullOvers
https://www.youtube.com/watch?v=UZ5K1-iTawA
-Into-
1 Set Max Bench Dips
https://www.youtube.com/watch?v=XXvuYGCxpkk
Rest 60 Seconds Between Sets

or

""Shredded Helly""
3 Sets
12 Single Dumbbell PullOvers
-Into-
1 Set Max Bench Dips
Rest 60 Seconds Between Sets

21.01.2023

WOD
TEAMWORKOUT

TEAMS OF 3
AMRAP 30
800 Meter Run (Together)
300 Double Unders
100 Power Snatches


Sweat: 30/25; 600 Single Unders
Train: 40/30
Compete: 50/35

---------
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

20.01.2023

WOD
1. Thurster
Build to a Heavy Single


2.Conditioning
For Time
27-21-15-9:
Thrusters
Chest to Bar Pull-ups


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


---------------
Beyond the 60
""Big Arni""
4 Sets of 8 Reps (Each Side)
Dumbbell Curtsy Squats from Riser
Rest 1 Minute Between Sets
https://www.youtube.com/watch?v=U3yIzLZB3qo&list=PLz-l7oWFJS0KqLRePqJ8b26MA4nt5jWCp&index=99
or
""Shredded Helly""
3 Sets of 12 Reps (Each Side)
Dumbbell Curtsy Squats from Riser
Rest 1 Minute Between Sets "






















19.01.2023

WOD
1.Bent Over Row
On the 2:00 x 5 Sets
10 Barbell Bent Over Row
*Build in Weight


2.Conditioning
3 x AMRAP 5:
3 Box Jumps (30"/24")
6 Dumbbell Snatches
9 Push-ups

Rest 2 Minutes Between Rounds

Sweat: 17,5/12,5
Train: 22,5/15
Compete: 25/17,5

----------------------
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

18.01.2023

WOD
1. Conditioning
AMRAP 4
400 Meter Row
21 Overhead Squats
Max Handstand Push-ups

Rest 4 Minutes

AMRAP 4
400 Meter Row
18 Overhead Squats
Max Handstand Push-ups

Rest 4 Minutes

AMRAP 4
400 Meter Row
15 Overhead Squats
Max Handstand Push-ups

Rest 4 Minutes

AMRAP 4
400 Meter Row
12 Overhead Squats
Max Handstand Push-ups


Sweat: 30/20; Doubble Dumbbell Z-Presses
Train: 40/30
Compete: 50/40



-------------------------
Beyond the 60
""Big Arni"" & ""Shredded Helly""
5 Sets 30 Seconds On/ 30 Seconds Off
Bent Over Plate Reverse Flys

https://www.youtube.com/watch?v=_Aiz4eY0Tc0"






















17.01.2023

WOD
1.Deadlift
Build to a heavy Set of 5



2.Conditioning
"Marston"
AMRAP 18
1 Deadlift
10 Toes to Bar
15 Laterall Barbell Burpees

Sweat: 80/50
Train: 100/65
Compete: 120/80

------------------
Beyond the 60
"Big Arni" & "Shredded Helly"
4 Sets of 15-20 Reps
Banded Face Pulls
*w/1 Second Pause in Endposition
Rest 45 Seconds Between Sets
https://www.youtube.com/watch?v=5jgKj8ColLg

16.01.2023

WOD
1.Hang Power Clean
Build to a Heavy Single


2. Conditioning
"Nasty Girls V2"
3 Rounds For Time:
40 Pistol Squats
7 Strict Pull-Ups
10 Hang Power Cleans

Sweat:40/30; Pistol to Bench; Ring Rows
Train: 50/35
Compete: 60/40

------------------
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

13.01.2023

WOD
1.Conditioning + Strenght
From Minute 0-12:
For Time:
1-2-3-4-5-6-7-8-9-10
Doubble Dumbbell Squats
Laterall Barbell Burpees

From Minute 12-24:
Find a 1-Rep-Max Clean


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


---------------
Beyond the 60
„Big Arni“
Suitcase Double Dumbbell Curtsy Squats
4 Sets of 8/8 Reps (Each Side)
Rest 1 Minute Between Sets

„Shredded Helly“
Suitcase Double Dumbbell Curtsy Squats
3 Sets of 10-12 Reps (Each Side)
Rest 1 Minute Between Sets

https://m.youtube.com/watch?v=godbo2OiRLw

12.01.2023

WOD
1.Bench Press
In 12 Minutes Build to a heavy Double


2.Conditioning
"Prime The Pump"
4 Rounds For Time:
30 Sit-ups
20 Hand Release Push Ups
200 Meter Run


Sweat
Train
Compete

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

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

https://www.youtube.com/watch?v=cEFRuNl4Q90

11.01.2023

WOD
1.Hang Power Snatch
On the 1:30 x 6 Sets
3 Hang Power Snatches
*Build in Weight


2.Conditioning
""Let´s Bounce""
For Time:
80-60-40-20 Double Unders
40-30-20-10 Wall Balls
20-15-10-5 Hang Power Snatches



Sweat: 30/20; Single Unders x2; 14/8
Train: 35/25; 20/14
Compete: 40/30; 20/14

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

or
""Shredded Helly""
3 Sets of 12-15 Reps (Each Side)
Double Kettlebell Suitcase Split Squats
Rest 45 Seconds Between Sets

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

10.01.2023

WOD
"1.Deadlift
Build to a heavy Single


2.Conditioning
""DomiNATE""
AMRAP 16
2 Bar Muscle-ups
4 Handstand Push-ups
8 Single Dumbbell Hang Clean & Jerks


Sweat: 17,5 / 12,5; 6 Ring Rows; Doubble Dumbbell Z-Press
Train: 22,5/ 15; 4 Pull Ups
Compete 25/17,5


--------------------
Beyond the 60
""Big Arni""
Dumbbell Neutral Grip Flys
4 Sets of 8-10 Reps
Rest 1 Minute Between Sets

or

""Shredded Helly""
Dumbbell Neutral Grip Flys
3 Sets of 12-15 Reps
Rest 1 Minute Between Sets

https://www.youtube.com/watch?v=AVIBmE5iQrQ&list=PLz-l7oWFJS0IxqAIOAMVLdaKcXGJ_bQ1X&index=27

09.01.2023

WOD
1.Front Squat
Build to a Heavy Triple



2.Conditioning
"Life Alert"
AMRAP 3
15/12 Calorie Row
15 Toes to Bar
15 Front Squats

- Rest 3 Minutes -

AMRAP 3
12/9 Calorie Row
12 Toes to Bar
12 Front Squats

- Rest 3 Minutes -

AMRAP 3
9/6 Calorie Row
9 Toes to Bar
9 Front Squats


Sweat: (20/15) (30/20) (40/25); Knee Raises
Train: (30/20) (40/25) (50/30)
Compete: (40/30) (50/35) (60/40)

--------------------
Beyond the 60
"Big Arni" & "Shredded Helly"

Accumulate 1:30 of Tuck L-Sit on Parallettes
https://www.youtube.com/watch?v=rDAQRbcZ-Gg
- Rest 1 Minute -
2:00 Max V-Ups
https://www.youtube.com/watch?v=7UVgs18Y1P4
Scale: Tuck-Ups
https://www.youtube.com/watch?v=obVuc0wZoss
- Rest 1 Minute -
2:30 Max Tuck-Ups
Scale: AbMat Sit-Ups
https://www.youtube.com/watch?v=_HDZODOx7Zw

08.01.2023

WOD
DAILY SWEAT

On the Minute x 9:
14 Lateral Dumbbell Hops
Max Alternating Dumbbell Snatches

Rest 1 Minute

AMRAP 6:
Max Calories Ski Erg

Rest 1 Minute

On the Minute x 9:
8 Alternating Dumbbell Snatches
Max Lateral Dumbbell Hops

AMRAP 6:
Max Calories Assault Bike

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

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

or

""Shredded Helly""
Alternating Dumbbell Bench Presses
3 Sets 8-10 Reps Each Side
Rest 60 Seconds Between Sets
https://www.youtube.com/watch?v=-umNkuKth1U"






















07.01.2023

WOD
TEAMWORKOUT
In Teams of 2
AMRAP 30
100 Double Dumbbell Front Squats
100 Pull-ups
300 Double Unders

Sweat: 15/10; Ring Rows; 600 Single Unders
Train: 17,5/12,5; 80 Pull Ups; 200 Double Unders
Compete 22,5/15; Chest to Bar Pull Ups


---------------
Beyond the 60
"Big Arni" & "Shredded Helly"
3 Sets of 12-15 Reps (Each Side)
Standing Pallof Presses
Rest 45 Seconds Between Sets
https://www.youtube.com/watch?v=BvSB4tvgLGc

06.01.2023

WOD
1.Deadlift
In 12 Minutes Build to a heavy Triple.



2.Conditioning
AMRAP 13
55 Deadlifts
55 Wall Balls
55 Handstand push-ups


Sweat: 60/40; 14/8; Double Dumbbell Z-Presses
Train: 80/55; 20/14
Compete: 100/70; 20/14


---------------
Beyond the 60
"Big Arni" & "Shredded Helly"
3 Sets of 15 Reps
Bent Over Reverse Flys *w/ 1 Second Hold @Top
Rest 1 Minute Between Sets
https://www.youtube.com/watch?v=hf7jnF45N_I

05.01.2023

WOD
1. Front Rack Reverse Lunges
5 Sets
10 Alternating Barbell Front Rack Reverse Lunges
*Build in Weight!


2.Conditioning
AMRAP 14
10 Box Jump Overs (24"/20")
10 Alternating Barbell Front Rack Reverse Lunges
10 Strict Pull Ups


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


---------------
Beyond the 60
"Big Arni"
4 Sets of 8 Reps (Each Side)
Dumbbell Curtsy Squats from Riser
Rest 1 Minute Between Sets
https://www.youtube.com/watch?v=U3yIzLZB3qo&list=PLz-l7oWFJS0KqLRePqJ8b26MA4nt5jWCp&index=99
or
"Shredded Helly"
3 Sets of 12 Reps (Each Side)
Dumbbell Curtsy Squats from Riser
Rest 1 Minute Between Sets

04.01.2023

WOD
1. Snatch Complex
Build to a Heavy Set of
1 Power Snatch + 2 Overhead Squats



2.Conditioning
AMRAP 3
9 Power Snatches
9 Lateral Babrell Burpees

Rest 3 Minutes


AMRAP 3
9 Overhead Squats
9 Lateral Babrell Burpees

Rest 3 Minutes


AMRAP 3
9 Power Snatches
9 Lateral Babrell Burpees


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


----------------
Beyond the 60
"Big Arni" & "Shredded Helly"
4 Sets 20-30 Banded Rows
Rest 45-60 Seconds Between Sets

https://www.youtube.com/watch?v=QOBO234Cd24

03.01.2023

WOD
1.Strict Press
On the 1:30 x 6
3 Strict Presses
*Build in Weight


2.Conditioning
For Time:
20 Toes to Bar
800 Meter Run
20 Toes to Bar
800 Meter Run
20 Toes to Bar

Sweat: Knee Raises
Train: 15 Toes To Bar
Compete:



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

or

"Shredded Helly"
3 Sets of 15 Reps
Double Dumbbell Lateral Raises
Rest 1 Minute Between Sets
https://www.youtube.com/watch?v=jzH0QOx5zNE

02.01.2023

WOD
1. Clean & Jerk
Build to a heavy Set of
1 Squat Clean + Push Jerk


2.Conditioning
"Disgrace"
3 Rounds For Time:
10 Squat Cleans
10 Push Jerks



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


------------------
Beyond the 60
"Big Arni"
4 Sets of 8 Reps (Each Side)
Single Leg Double Dumbbell Suitcase Reverse Lunges
Rest 1 Minute Between Sets

or

"Shredded Helly"
3 Sets of 12 Reps (Each Side)
Single Leg Double Dumbbell Suitcase Reverse Lunges
Rest 1 Minute Between Sets
https://www.youtube.com/watch?v=a3wg2b8pd_w
< WOD im Dezember 2022
WOD im Februar 2023 >