WOD in the past

1. Hang Squat Snatch
EMOM x 10
1 Hang Squat Snatch
*Build to a heavy Single

or

Beginner:
1 Hang Power Snatch
*Build In Weight.
*Focus on good technique!

2. Conditioning
Sweat:
AMRAP 18
15 Hang Power Snatches (30/20)
15 Lateral Barbell Burpees
30 Air Squats

Train
AMRAP 18
15 Hang Squat Snatches (30/20)
15 Lateral Barbell Burpees
30 Air Squats

Compete
AMRAP 18
15 Hang Squat Snatches (35/25)
15 Lateral Barbell Burpees
30 Air Squats

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

DAILY SWEAT

6 x AMRAP 5
Buy In: 200 Meter D-Ball Run
In Time Remaining Max Rounds of:
9 Slam Balls
9 V-Ups

Rest 1 Minute Between AMRAPs

Sweat: (15/10), Tuck Ups
Train & Compete: (20/15)

---------------
Beyond the 60
„Big Arni“ & „Shredded Helly“
5 Sets
30 Seconds On/ 30 Seconds Off
Plate Russian Twists
https://www.youtube.com/watch?v=4p5jWyz-YRQ

TEAM WOD

In Teams of 3
For Time:
120 Burpee Box Jump Overs (24"/20")
120/105 Cals Ski Erg
90 Toes To Bar
90 Burpee Box Jump Overs (24"/20")
90/75 Cals Ski Erg
60 Toes To Bar
60 Burpee Box Jump Overs (24"/20")
60/45 Cals Ski Erg
30 Toes To Bar

Sweat: Hanging Knee Raises
Train: 75 Toes To Bar, 45 Toes To Bar, 21 Toes To Bar

---------------
Beyond the 60
„Big Arni“
Alternating Dumbbell Bench Presses
4 Sets of 16 Reps (8 Each Side)
Rest 1 Minute Between Sets
https://www.youtube.com/watch?v=-umNkuKth1U

„Shredded Helly“
3 Sets of 20 Reps (10 Each Side)
Rest 1 Minute Between Sets

1. LBNC Benchmark Workout
AMRAP 15
8 Single Arm Dumbbell Hang Power Cleans
24 Double Unders
8 Single Arm Alt. Front Rack Reverse Lunges
24 Double Unders

Sweat: (17,5/12,5); 35 Single Unders
Train: (22,5/15); 18 Double Unders
Compete: (25/20)

LBNC Benchmark Workout (Home Version)
AMRAP 15
8 Single Arm Dumbbell Hang Power Cleans
or 8 Odd-Object Hang Cleans
8 Jump Squats
8 Single Arm Alt. Front Rack Reverse Lunges
8 Odd-Object Front Rack Reverse Lunges
8 Jump Squats

Sweat: (17,5/12,5)
Train: (22,5/15)
Compete: (25/20)

2. Double Dumbbell Suitcase Bulgarian Split Squats
4 Sets
8-10 Reps (Each Side)
Rest 1 Minute Between Sets

---------------
Beyond the 60
„Big Arni“ & „Shredded Helly“
5 Sets
40 Seconds On/ 20 Seconds Off
Max Seated Banded Face Pulls
https://www.youtube.com/watch?v=7ojkmC5GbYo

1. High Hang Power Snatches
On the 1:30 x 6
3-3-2-2-1-1
High Hang Power Snatches
*w/ 1 Sec Pause In Catch
*Build In Weight!

2. Conditioning
EMOM x 20 (10 Rounds)
Minute 1: X Cals Row
Minute 2: 12 Hang Power Snatches

Sweat: 20/15; 13/10 Cals Row
Train: 30/20; 15/12 Cals Row
Compete: 50/35; 18/15 Cals Row

---------------
Beyond the 60
„Big Arni“
4 Sets of 8 Reps (Each Side)
Seated Lateral Raises
Rest 1 Minute Between Sets

„Shredded Helly“
3 Sets of 10 Reps (Each Side)
Seated Lateral Raises
Rest 1 Minute Between Sets

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

1. Deadlift
2-2-2-2-2
*Build to a heavy set
*Deadstop!

2. Conditioning
7x AMRAP 1:30
10 Deadlifts
Max Cals Assault Bike

Rest 1:30 Between AMRAPs

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

---------------
Beyond the 60
„Big Arni“
Single Leg Glute Bridges
4 Sets 8 Reps (Each Side)
Rest 1 Minute Between Sets
https://www.youtube.com/watch?v=7DZkW3WlkKs

„Shredded Helly“
Single Leg Glute Bridges
3 Sets of 10 Reps (Each Side)
Rest 1 Minute Between Sets
https://www.youtube.com/watch?v=7DZkW3WlkKs

1. Strict Press
6-6-4-4-2-2
*Build In Weight

2. Conditioning
AMRAP 20
2 Rounds
8 Handstand Push Ups
8 Pull Ups

400 Meter Run

Sweat: Double DB Z-Presses, Ring Rows
Train: Kipping HSPU, Pull Ups
Compete: Strict HSPU, Chest to Bar Pull Ups

---------------
Beyond the 60
---------------
Beyond the 60
„Big Arni“
4 Sets
8 Reps (Each Arm) Split Stance Bent Over Rows
Rest 1 Minute Between Sets

Or

„Shredded Helly“
3 Sets
12 Reps (Each Arm) Split Stance Bent Over Rows
Rest 1 Minute Between Sets

1. Clean Complex
On the 1:30 x 7 Sets
1 Power Clean
2 Hang Squat Cleans
*Build In Weight

Beginner:
On the 1:30 x 7 Sets
1 Power Clean
1 Hang Power Clean
1 Front Squat

2. Conditioning
10 Rounds For Time:
9 Power Cleans
12 Wall Balls

Sweat: (30/20); (14/8)
Train: (40/30); (20/14)
Compete: (50/35); (20/14)


---------------
Beyond the 60
„Big Arni“
4 Sets of 8-10 Reps
Sumo Stance Goblet Squats
Rest 60 Seconds Between Sets
*Slow Down, Fast Up

„Shredded Helly“
3 Sets of 12-15 Reps
Sumo Stance Goblet Squats
Rest 60 Seconds Between Sets
*Slow Down, Fast Up

CLOSED

Enjoy your Restday!

ANNIVERSARY 5.0

1. Strict Press
5-5-3-3-1-1
*Build in Weight

2. Conditioning
4 Rounds For Time
16 Push Presses
24 Straight Leg MedBall Sit-Ups
https://www.youtube.com/watch?v=C6fQt96Z_Rg
400 Meter Run

Sweat: (30/20); (14/8)
Train: (40/30); (20/14)
Compete: (50/35); (20/14)

---------------
Beyond the 60
„Big Arni“ & „Shredded Helly“
5 Sets
30 Seconds Single Arm High Plank (right side)
30 Seconds Rest
30 Seconds Single Arm High Plank (left side)
30 Seconds Rest

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

1. Deadlift
On the 1:45 x 6
3 TnG Reps
*Build to a Moderate Heavy Weight (NO MAX!)

2. Conditioning
AMRAP 18
12 Burpees
15 Deadlifts
18 Box Jumps (24"/20")

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

---------------
Beyond the 60
„Big Arni“
Suitcase Drop Lunge to Knee Lift
4 Sets of 8 Reps (Each Side)
Rest 1 Minute Between Sets
*Use Plates

or

„Shredded Helly“
Suitcase Drop Lunge to Knee Lift
3 Sets of 12-15 Reps (Each Side)
Rest 1 Minute Between Sets
*Use Plates

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

1. Bench Press
2-2-2-2-2-2
*Build to a Heavy Set of 2

2. Conditioning
4 Rounds For Max Reps
AMRAP 2
Max Calories Row

Rest 30 Seconds

AMRAP 2
Max Renegade Rows
https://www.youtube.com/watch?v=G1AcX8Y_byg

Rest 30 Seconds

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

---------------
Beyond the 60
„Big Arni“ & „Shredded Helly“
4-5 Sets
20 Seconds Double Dumbbell Bent Over Row Hold
30 Seconds Rest
https://www.youtube.com/watch?v=36ltl9Fqyj0

1. Power Snatch
In 11 Minutes Build to a heavy Single!

or

Beginner:
(On the 1:30) x 7 Sets: 3-5 Reps
*Light Weights
*Practice & Focus On Good Technique

2. Conditioning
EMOM x 18 (6 Rounds)
Minute 1: 12 Power Snatches
Minute 2: X Double Unders
Minute 3: Rest

Sweat: 90 Single Unders; (30/20)
Train: 50 Double Unders; (35/25)
Compete: 70 Double Unders; (40/30)

---------------
Beyond the 60
„Big Arni“
Split Stance Romanian Deadlift
4 Sets of 8 Reps (Ecah Side)
Rest 1 Minute Between Sets

or

„Shredded Helly“
Split Stance Romanian Deadlift
3 Sets of 10-12 Reps (Ecah Side)
Rest 1 Minute Between Sets

https://www.youtube.com/watch?v=0qYUHZOVKus

1. Chin Up
On the 1:30 x 6
4-4-3-3-2-2
[*Build In Weight]

2. Conditioning
For Time:
21-18-15-12-9
Pull Ups
Double Dumbbell Thrusters

Sweat: Ring Rows (AHAP); (15/10)
Train: (17,5/12,5)
Compete: Chest To Bar Pull Ups; (22,5/15)

---------------
Beyond the 60
„Big Arni“
Half Kneeling Filly Press
4 Sets 6-8 Reps (Each Side)
Rest 1 Minute Between Sets

or

„Shredded Helly“
Half Kneeling Filly Press
3 Sets 10 reps (Each Side)
Rest 1 Minute Between Sets

DAILY SWEAT

5 Rounds For Time
20 Calories Assault Bike
or 25 Calories Row
25 Double Kettlebell Deadlifts
30 Push Ups

Rest 1 Minute Between Rounds

Sweat: (16/12); 15 Cals Assault Bike or 20 Cals Row
Train: (24/16)
Compete: (32/24)

---------------
Beyond the 60
„Big Arni“
4 Sets 6-8 Reps (Each Side)
Front Foot Elevated Curtsy Squats
Rest 60 Seconds Between Sets

or

„Shredded Helly“
3 Sets 10-12 Reps (Each Side)
Front Foot Elevated Curtsy Squats
Rest 60 Seconds Between Sets

https://www.youtube.com/watch?v=_icG2LQmt6o

TEAM WOD

In Teams of 3

For Time
2100/1800 Meters Ski Erg
180 Double Dummbbell Hang Power Snatches
1000 Meter Run (Together)

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

---------------
Beyond the 60
„Big Arni“ & „Shredded Helly“
3 Sets
45 Seconds High Plank Hold
https://www.youtube.com/watch?v=jqnwXZUXU9g
Rest 30 Seconds
45 Seconds Plate Turkish Sit-Ups
https://www.youtube.com/watch?v=A7sXEmRwTQQ
Rest 30 Seconds

1. Back Squat
EMOM x 8
2 Back Squats
@70-80% of 1 RM
(Mod. Heavy Weight)
*One weight for all sets

2. Conditioning
2 Rounds For Time:
30 Burpees
75 Double-Unders
50 Wall-Ball Shots
75 Double-Unders

Sweat: 150 Single-Unders; (14/8)
Train: (20/14); 50 Double-Unders
Compete: (20/14)

---------------
Beyond the 60
„Big Arni“
4 Sets of 8-10 Reos
Double Dumbbell Bench Press
Rest 60 Seconds Between Sets

or

„Shredded Helly“
3 Sets of 12 Reps
Double Dumbbell Bench Press
Rest 45 Seconds Between Sets

https://www.youtube.com/watch?v=rkvSI8A7MJs

1. Strength
4 Sets of 8-10 Reps
Romanian Deadlift
Rest 60 Seconds Between Sets
*Tempo: Slow Down, Fast Up

2. Conditioning
EMOM x 18 (6 Rounds)
Minute 1: 15 Russian Kettlebell Swings
Minute 2: 12 Slam Balls
Minute 3: X Calories Assault Bike

Sweat: KB (16/12); SB (15/10); 9/7 Calories Assault Bike
Train: KB (24/16); SB (20/15); 11/9 Calories Assault Bike
Compete: KB (32/24); SB (20/15); 13/11 Calories Assault Bike

---------------
Beyond the 60
„Big Arni“
Heels Elevated Single Leg Glute Bridges
4 Sets of 6-8 Reps (Each Side)
Rest 60 Seconds Between Sets
*Weighted with D-Ball or Dumbbell on Hips

or

„Shredded Helly“
Heels Elevated Single Leg Glute Bridges
3 Sets of 10-12 Reps (Each Side)
Rest 60 Seconds Between Sets
*Tempo: Slow Down, Fast Up

https://www.youtube.com/watch?v=Ar_QqLh-9bk

1. Split Jerk
3-3-3-1-1-1
*w/ 1 Second Pause In Catch

Beginner:
6 x 3-4 Reps (light weight) *w/ 1 Second Pause In Catch

2. Conditioning
For Max Reps
14 x 1 Minute On - 30 Seconds Off (7 Rounds)
Push Jerks
Box Jump Overs (24"/20")

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

---------------
Beyond the 60
„Big Arni“
4 Sets of 6-8 Reps (Each Side)
Single Arm Half Kneeling Arnold Press
Rest 60 Seconds Between Sets

or

„Shredded Helly“
3 Sets of 10-12 Reps (Each Side)
Single Arm Half Kneeling Arnold Press
Rest 60 Seconds Between Sets

https://www.youtube.com/watch?v=V7oyQrIvF0M

1. Squat Clean
On the 1:30 x 7
2 TnG Squat Cleans
*Build to a heavy Set

2. Conditioning
3 Rounds For Time
15 Squat Cleans
21 Pull Ups
200 Meter D-Ball Run

Sweat: (30/20); Ring Rows; (15/10)
Train: (40/30); 15 Pull Ups; (20/15)
Compete: (50/35); (20/15)

---------------
Beyond the 60
„Big Arni“ & „Shredded Helly“
5 Sets 20-30 Seconds On/ 30 Seconds Off
Top of GHD Hip Extension Hold
https://www.youtube.com/watch?v=FE-L_2X-MhE

1. Seatead Strict Presses
7 Sets of 3 Reps
Rest 60 Seconds Between Sets
*Build In Weight (moderate heavy)
*Focus on good technique
*Tempo: Slow Down, Fast Up

2. Conditioning
2 x AMRAP 8
Max Single Arm Dumbbell Burpee Deadlifts
*OTM 6 Barbell Strict Presses

Rest 2 Minutes Between AMRAPs

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

---------------
Beyond the 60
„Big Arni“ & „Shredded Helly“
3-4 Sets
30 Seated Banded Rows
Rest 45-60 Seconds Between Sets
https://www.youtube.com/watch?v=Jy-WCFAofBY

DAILY SWEAT

EMOM x 36
Minute 1: X Cals Row
Minute 2: 15 Kettlebell Sumo Deadlift High Pulls
Minute 3: X Double Unders
Minute 4: Rest

Sweat: (12/9 Cals Row); (16/12); 75 Single Under
Train: (15/12 Cals Row); (24/16); 40 Double Under
Compete: (18/15 Cals Row); (32/24); 60 Double Under

---------------
Beyond the 60
„Big Arni“
Single Arm Dumbbell Bench Presses
4 Sets of 8 Reps (Each Side)
Rest 1 Minute Between Sets

„Shredded Helly“
Single Arm Dumbbell Bench Presses
3 Sets of 10-12 Reps (Each Side)
Rest 1 Minute Between Sets

https://www.youtube.com/watch?v=6tbjm5FjhB0

TEAM WOD

In Teams of 3

AMRAP 35
Buy In:
60 Lateral Barbell Burpees

21 Rounds
8/6 Cals Bike
8 Front Squats

In Time Remaining:
Max Lateral Barbell Burpees

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

---------------
Beyond the 60
„Big Arni“ & „Shredded Helly“
4 Sets
30 Seconds On/ 30 Seconds Off
Goblet Wall Sit

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

1. Push Press
7 Sets:
1 Pausing Push Press
*w/ 2 Seconds Pause In Dip
+ 1 Push Press

*Build to a heavy Set


2. Conditioning
3 Rounds
AMRAP 2
18 Push Presses
Max-Rep Pull Ups in Time Remaining

Rest 1 Minute

AMRAP 2
12 Pull Ups
Max-Rep Push Presses in time remaining

Rest 1 Minute

Sweat: (30/20); Ring Rows
Train: (35/25)
Compete: (40/30); Chest To Bar Pull Ups

---------------
Beyond the 60
„Big Arni“
Bulgarian Ring Row
4 Sets of 8-10 Reps
Rest 1 Minute Between Sets

„Shredded Helly“
Bulgarian Ring Row
3 Sets of 15-20 Reps
Rest 1 Minute Between Sets

https://m.youtube.com/watch?v=5CxPrNkhm2k

1. Strength
On the 1:30 x 7
2 TnG Power Snatches
*2 Seconds Pause In Catch

2. Conditioning
9 Rounds For Time:
10 Power Snatches
10 Single Dumbbell Box Step-Ups (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“
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

1. Hang Power Clean
Build to a heavy Single in 10 Minutes!

2. Conditioning
AMRAP 20
12 Hang Power Cleans
12 HSPU
200 Meter Run

Sweat: (35/25)
Train: (40/30)
Compete: (50/35)

---------------
Beyond the 60
„Big Arni“
Alt. Dual KB Gorilla Row
4 Sets 16 Reps (8 Each Side)
Rest 1 Minute Between Sets
*Tempo: Slow Down, Fast Up

„Shredded Helly“
Alt. Dual KB Gorilla Row
3 Sets 20-24 Reps (10-12 Each Side)
Rest 1 Minute Between Sets
*Tempo: Slow Down, Fast Up

https://m.youtube.com/watch?v=89FXfcegIvk

1. Overhead Squat
3-3-3-3-3-3
*Build to a moderate heavy Set
*Focus on good technique!

2. Conditioning
For Max Reps
Double Tabata - 16 x 40 Seconds On/ 20 Seconds Off (8 Rounds)
D-Ball Jump Squats
Ski Erg

Sweat: (15/10)
Train: (20/15)
Compete: (30/20)

---------------
Beyond the 60
„Big Arni“
Rear Foot Elevated KB Single Leg RDL
4 Sets of 6-8 reps (each side)
Rest 1 Minute Between Sets

„Shredded Helly“
Rear Foot Elevated KB Single Leg RDL
3 Sets of 8-10 reps (each side)
Rest 1 Minute Between Sets

https://m.youtube.com/watch?v=Gh4dUZVzUlk

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

2. Conditioning
For Time:
42-30-18
Double Kettlebell Deadlifts
21-15-9
Toes To Bar

Sweat: (16/12); Hanging Knee Raises
Train: (24/16); 15-12-9 Toes To Bar
Compete: (32/24)

---------------
Beyond the 60
"Big Arni"
4 Sets of 10-12 Reps
Weighted Bench Dips
*Tempo: Slow Down, Fast Up
Rest 1 Minute Between Sets

https://www.youtube.com/watch?v=JrHc1FBtVvM

or

"Shredded Helly"
3 Sets 12-15 Reps
Bench Dips
*Tempo: Slow Down, Fast Up
Rest 1 Minute Between Sets

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

DAILY SWEAT

9 x 3 Minutes On/ 1 Minute Off
Max Rounds of:
6 Single Arm Dumbbell Thruster
7 Dumbbell Swings
8 Box Jump Overs (24"/20")

Sweat: (15/10); 54 Single Unders
Train: (17,5/12,5); 21 Double Unders
Compete: (22,5/15)

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

or

"Shredded Helly"
3 Sets 10-12 Reps
Seated Lateral Raises
Rest 45 Seconds Between Sets

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

TEAM WOD

In Teams of 2

AMRAP 11
Max Calories Ski Erg*
*While the other partner holds a weighted High Plank Position.

1 Minute Rest

AMRAP 11
Max Calories Row *
*While the other partner holds 2 Kettlebells in Front Rack Position.

1 Minute Rest

AMRAP 11
Max Slam Balls*
*While the other partner holds 2 Kettlebells in Farmers Carry Hold.

Sweat: KB (16/12); Plate (10/5); SB (15/10)
Train: KB (24/16); P (15/10); SB (20/15)
Compete: KB (32/24); P(20/15); SB (20/15)

---------------
Beyond the 60
"Big Arni" & "Shredded Helly"
EMOM x 8 (4 Rounds)
Minute 1: 20-30 Seconds Hollow Hold
https://www.youtube.com/watch?v=4xRpGgttca8
Minute 2: 20-30 Seconds Arch Hold
https://www.youtube.com/watch?v=wQdKFbKKjcI