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< WOD im November 2022
WOD im Januar 2023 >

31.12.2022

WOD
TEAMWORKOUT

In Teams of 4

AMRAP 31
20 Rope Climbs
120 Thrusters
80 Laterall Barbell Burpees

* One partner must always sit on the bike and collect calories



Sweat:30/20;Negativ Rope Climb
Train: 35/25
Compete: 40/30


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

30.12.2022

WOD
1.Power Snatch
On the 1:30 x 7
1 Power Snatch
*Build in Weight

2.Conditioning
AMRAP 9
10 Power Snatches
3 Bar Muscle-ups


Sweat: 30/20; Ring Rows
Train: 35/25 6 Pull Ups
Compete: 40/30; Bar Muscle Up

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

29.12.2022

WOD
1. Push Jerk
Build to a moderate-heavy Set of 3


2.Conditioning
"Amateur Boxing"
Workout Definition
4 Rounds For Time:
10 Single Dumbbell Box Step-ups (24"/20")
30 Double Unders
10 Single Dumbbell Push Jerks
30 Double Unders


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


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

28.12.2022

WOD
1.Bench Press
Build to a heavy triple


2.Conditioning
"Cement Mixer"
On the 3:00 x 6 Rounds:
400 Meter Run
12 Toes to Bar


Sweat: Knee Raises
Train: 9 Toes to Bar
Compete:


---------------
Beyond the 60
"Big Arni"
4 Sets 12 Reps
Single Dumbbell Bicep Curls
Rest 45 Seconds Between Sets

or
"Shredded Helly"
3 Sets 20 Reps
Single Dumbbell Bicep Curls
Rest 45 Seconds Between Sets

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

27.12.2022

WOD
1. Conditioning
"Holleyman"
30 Rounds For Time
5 Wallballs
3 Handstand Push-ups
1 Power Clean

Sweat: 40/30; 14/8
Train: 60/40; 20/14
Compete: 80/50; 20/14


----------
Beyond the 60
"Big Arni" & "Shredded Helly"
5 Sets
30-40 Seconds GHD Hip Extensions (Optional: Weighted)
20-30 Seconds Rest Between Sets
https://www.youtube.com/watch?v=P35FIX7Ocso

24.12.2022

WOD
"
TEAM CHRISTMAS SWEAT

"12 DAYS OF MINS"

[In Teams of 2]

For Time:
1 Push Press
2 Power Cleans
3 Deadlifts
4 Burpees
5 Pull Ups
6 Alternatin Dumbbell Snatches
7 Hand Release Push-ups
8 Alternating Dumbbell Goblet Reverse Lunges
9 Goblet Squats
10 Kettlebell Swings
11 V-Ups
12 Wallballs

Sweat: BB (30/20); KB(16/12); WB (14/8); Ring Rows
Train: (40/30); KB (24/16); (20/14)
Compete: (50/35); KB (32/24); (20/14)

---------------
Beyond the 60
"Big Arni"
4 Sets of 8 Reps (Each Side)
Double DB Split Stance Romanian Deadlifts
Rest 1 Minute Between Sets
https://www.youtube.com/watch?v=LBzxZCUZrNA

or

"Shredded Helly"
3 Sets of 10 Reps (Each Side)
Double DB Split Stance Romanian Deadlifts
Rest 1 Minute Between Sets

23.12.2022

WOD
1.Thruster
In 10 Minutes Build to a Heavy Single
*From Rick


2.Conditioning
4x 2:00 On / 2:00 Off
15/12 Calories Row
Remaining Time Max Reps Thrusters


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

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

22.12.2022

WOD
1. Pendlay Row
On the 1:45 x 6
5 Pendlay Rows
*Build in Weight
https://www.youtube.com/watch?v=ezrZnmjZTR4


2.Conditioning
3 Rounds For Time:
80 Double Unders
40 AbMat Sit-ups
20 Pulls Ups


Sweat: 160 Single Unders; Ring Rows
Train: 50 Double Unders; 15 Pull Ups
Compete: Chest to Bar Pull Ups


---------------
Beyond the 60
"Big Arni"" & "Shredded Helly"
5 Sets
30-40 Seconds Max Seated Supinated Banded Row
30 Seconds Rest
https://www.youtube.com/watch?v=Yf62NWHWkmE&list=PLz-l7oWFJS0L5nJHXPtCmHKYRQU7q_epc&index=54

21.12.2022

WOD
1.Deadlift
Build to a Heavy Set of 5



2.Conditioning
For Time:
40 Alternating Single Dumbbell Overhead Reverse Lunges
30 Handstand Push-ups
30 Alternating Single Dumbbell Overhead Reverse Lunges
20 Handstand Push-ups
20 Alternating Single Dumbbell Overhead Reverse Lunges
10 Handstand Push-ups


Sweat: 15/10; Double Dumbbell Z-Presses
Train: 17,5/12,5
Compete: 22,5/15


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

20.12.2022

WOD
1. Front Squat
Build to a Heavy Single


2.Conditioning
"The Parent Trap"
[On the 0:00]
For Time:
40 Front Squats

On the Minute:
5 Laterall Babrell Burpees

[On the 10:00]
For Time:
40 Burpee Box Jump (24"/20")

On the Minute:
5 Toes to Bar


Sweat: 40/30; Knee Riases
Train: 50/35
Compete: 60/40

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

19.12.2022

WOD
1. Clean and Jerk Complex
In 10 Minutes Build to a Heavy Complex
1 Deadlift
1 Hang Power Clean
1 Push Jerk



2. Conditioning
"DT"
5 Rounds For Time
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Sweat: 30/25
Train: 50/35
Compete: 70/45

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

18.12.2022

WOD
Daily Sweat

AMRAP 14
20/16 Calories Row
30 Kettlebell Swings

Rest 2 Minutes Between AMRAP

AMRAP 14
20 Alternating Kettlebell Goblet Reverse Lunges
20 Turkish Sit Ups
https://www.youtube.com/watch?v=ftneGwAj9i0


Sweat: 16/12; 10/5
Train: 24/16; 15/10
Compete:32/24; 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"

17.12.2022

WOD
TEAMWORKOUT

"The 5 Stages of Chief"
TEAMS OF 2
AMRAP 30
3 Handstand Push-ups
6 Power Snatches
9 Box Jumps Overs (24"/20")

*Partners Complete Full Rounds

Sweat: 30/20; Pike Push Up
Train: 35/25
Compete: 40/30

------------------
Beyond the 60
""Big Arni""
4 Sets of 12 Reps
Weight Plate Front Raise
Rest 45 Seconds Between Sets

or

"Shredded Helly"
3 Sets of 15-20 Reps
Weight Plate Front Raise
Rest 45 Seconds Between Sets
https://www.youtube.com/watch?v=e8MCkqSb9yY

16.12.2022

WOD
1. Power Clean
In 10 Minutes Build to a Heavy Single


2.Conditioning
Every 2:00 Minutes x 9
Minute 1+2: 30 Wall Balls
Minute 3+4: 25 Power Cleans
Minunte 5+6: 30/26 Calories Bike


Sweat: 30/20; 14/8; 24/20 Calories Bike
Train: 45/30; 20/14
Compete: 60/40; 20/14


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

15.12.2022

WOD
1. Push Jerk
In 10 Minutes Build to a Moderate- Heavy Set of 2 Push Jerks


2.Conditioning
"Keep It 100"
For Time:
100 Shoulder to Overhead

Every Break:
100 Meter Single Dumbbell Farmers Carry*
*100 Meter = Bis zur Schranke



Sweat:30/20; 15/10
Train: 40/27,5; 17,5/12,5
Compete: 50/35; 22,5/15


-------------------------
Beyond the 60
"Big Arni"
4 Sets
6-8 (Each Side) Double Dumbbell Alternating Bent Over Rows
https://www.youtube.com/watch?v=UKjQMYiQnS0
*Tempo: 30X1
Rest 1 Minute Between Sets

or

"Shredded Helly"
3 Sets
10-12 (Each Side) Double Dumbbell Alternating Bent Over Rows
*Tempo: 30X1
Rest 1 Minute Between Sets

14.12.2022

WOD
1.Thruster
On the 1:30 x 6
3 Thruster
*Build in Weight


2.Conditioning
"Jackhammer"
1 Rounds For Time
1,000 Meter Run
60 Thrusters
40 Pull-ups


Sweat: 15/10; Ring Rows
Train: 20/15; 30 Pull Ups
Compete: 20/15; Chest to Bar Pull Ups

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

13.12.2022

WOD
1.Deadlift
Build to a Heavy Single
or all Sets @85-90%


2.Conditioning
“DONNY”
21-15-9-9-15-21:
Deadlifts
Burpees


Sweat: 60/40
Train: 80/55
Compete: 100/70

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

12.12.2022

WOD
1.Overhead Squat
5 Sets of
5 Overhead Squats
*Build in Weight


2.Conditioning
SAGER’S WAGER
4 Rounds For Time
60 Double Unders
15 Overhead Squats
10 Toes To Bar


Sweat: 30/20; 120 Single Unders; Knee Raises
Train: 40/30; 40 Double Unders
Compete: 50/40

------------------
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"


11.12.2022

WOD
Daily Sweat


A) AMRAP 11
12 Alt. Dumbbell Snatches
24 Lateral Dumbbell Hops

Rest 1 Minute

B) AMRAP 11
12 Push Ups
10/8 Calorie Ski

Rest 1 Minute

C) AMRAP 11
12 Tuck Ups
10/8 Calorie Bike

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

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

or
"Shredded Helly"
3 Sets 15 Reps
Double Dumbbell Front Raises
Rest 45 Seconds Between Sets

https://www.youtube.com/watch?v=xagEKj2yDc8

10.12.2022

WOD
TEAM WORKOUT

In Teams of 3

"Team Luce"
3 Rounds For Time
1,500 / 1,200 Meter Row
60 Front Squats
30 Strict Pull-Ups


Sweat: 40/30; Banded Pull Up/ Ring Row
Train: 50/35
Compete: 60/40

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

09.12.2022

WOD
1. Power Clean & Jerk
Build to a Heavy Single Power Clean & Jerk


2.Conditioning
"Open Workout 13.4"
AMRAP 7:
3 Clean & Jerks
3 Toes to Bar
6 Clean & Jerks
6 Toes to Bar
9 Clean & Jerks
9 Toes to Bar
...
Add 3 Reps Every Round

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

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

08.12.2022

WOD
1.Front Rack Barbell Reverse Lunges
5 Sets
Build to a Heavy Set of 5/5 Reps



2.Conditioning
"Young, Dumb & Broke"
For Time:
30-20-10
Burpees
Doubble Dumbbell Front Rack Reverse Lunges
60-40-20
Double Unders



Sweat: 15/10; Single Unders x2
Train: 17,5/12,5
Compete: 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

07.12.2022

WOD
1.Deadlift
On the 1:30 x 5
3 Deadlifts
*Build in Weight or all Sets @75-80%


2.Conditioning
"Cranky Christine"
3 Rounds For Time
600 Meter Run
12 Deadlifts
24 Box Jumps (24"/20")

Rest 1 Minutes Between Rounds

Sweat: 60/40
Train: 90/ 60
Compete: 120/80


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

06.12.2022

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


2.Conditioning
“Bloody Mary”
AMRAP 20:
5 Handstand Push-ups
10 Pistol Squats
15 Pull-ups

Every 4 Minutes [Starting at 0:00]:
15 Hang Power Snatches


Sweat: 25/15; Pistol to Bench; Ring Rows
Train: 30/20; 6 Pistol Squat; 10 Pull Ups
Compete: 35/25

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

05.12.2022

WOD
1.Overhead Squat
Build to a Heavy Single Overhead Squat


2.Conditioning
"Something Or Other"
For Time
30 Power Cleans
30 Hand Release Push Ups
30 Overhead Squats


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

---------------
Beyond the 60
"Big Arni" & "Shredded Helly"
5 Sets
30-40 Seconds Max Seated Supinated Banded Row
30 Seconds Rest
https://www.youtube.com/watch?v=Yf62NWHWkmE&list=PLz-l7oWFJS0L5nJHXPtCmHKYRQU7q_epc&index=54"






















04.12.2022

WOD
DAILY SWEAT

For Max Reps
6 Rounds
0:00-1:00 Max Calorie Ski
1:00-2:00 Max Goblet Squats
2:00-3:00 Max Calorie Ski
3:00-4:00: Max Straight Leg Medball Sit-Ups
4:00-5:00 Rest

SWEAT: 15/10; 14/8
TRAIN: 17,5/12,5; 20/14
COMPETE: 22,5/15; 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

03.12.2022

WOD
TEAMWORKOUT

In Teams of 3
"SCARFACE"

AMRAP 9
15 Power Snatches
30 Laterall Barbell Burpees

- Rest 2 Minute Between AMRAP (Decrease Weight) -

AMRAP 9
30 Power Snatches
30 Laterall Barbell Burpees

- Rest 2 Minute Between AMRAP (Decrease Weight) -

AMRAP 9
45 Power Snatches
30 Laterall Barbell Burpees


Sweat: R1 30/25; R2 25/20; R3 20/15
Train: R1 50/35; R2 40/30; R3 30/25
Compete: R1 60/40; R2 50/35; R3 40/30

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

02.12.2022

WOD
1. Push Jerk
Every 1:45 x 6
3 Push Jerks
*Build in Weight or all Sets @75-85% of 1 RM Push Jerk


2.Conditioning
AMRAP 15
150 Wall balls
90 Double-unders
30 Push Jerks


Sweat: 14/9; 40/20; 180 Single Unders
Train: 20/14; 50/30; 60 Double Unders
Compete: 20/14; 60/40

----------
Beyond the 60
"Big Arni"
Heel Elevated Goblet Squat
4 Sets of 8 Reps
Rest 60 Seconds Between Sets
*Slow Down, Fast Up!

or

"Shredded Helly"
Heel Elevated Goblet Squat
3 Sets of 10-12 Reps
Rest 60 Seconds Between Sets
*Slow Down, Fast Up!

https://www.youtube.com/watch?v=85M0mZSt15w

< WOD im November 2022
WOD im Januar 2023 >