WOD in the past

1. Clean & Jerk
Train & Compete
EMOM x 10
1 Squat Clean + 1 Split Jerk

or

Sweat
EMOM x 10
1 Power Clean + 1 Push Jerk

*Build In Weight!


2. 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)

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

1. Strength
4 Sets of 8-10 Reps
Barbell Bent Over Row
Rest as needed between sets

2. Conditioning
EMOM x 20 (5 Rounds)
Minute 1: 1 Set Strict Pull Ups*
Minute 2: X Calories Assault Bike
Minute 3: 1 Set Kipping Pull Ups*
Minute 4: X Calories Assault Bike

Sweat: (9/7) Cals Assault Bike
Train: (11/9) Cals Assault Bike
Compete: (13/10) Cals Assault Bike

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

"Big Arni" & "Shredded Helly"
3-4 Sets 8-10 Reps (Each SIde)
High Plank Banded Row
Rest 1 Minute Between Sets

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

1. Front Squat
On the 2:00 x 6
2 Front Squats
*Build to a heavy set!

2. Conditioning
10 Rounds For Time:
6 Handstand Push Ups
9 Double Dumbbell Front Squats

Sweat: Double Dumbbell Z-Presses; (15/10)
Train: 4 Handstand Push Ups; (17,5/12,5)
Compete: (22,5/15)

---------------
Beyond the 60
"Big Arni"
4 Sets 8-10 Reps (Each Side)
Dumbbell Tricep Kickback
Rest 1 Minute Between Sets

or

"Shredded Helly"
3 Sets 12 Reps (Each Side)
Dumbbell Tricep Kickback
Rest 1 Minute Between Sets

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

1. Hang Power Snatch Complex
On the 1:30 x 7
1 High Hang Power Snatch
+ 1 Hang Power Snatch
*Build to a moderate heavy Set!
*Focus on good technique!

2. Conditioning
7 x AMRAP 2
12 Hang Power Snatches
In Remaining Time:
Max Lateral Barbell Burpees

Rest 1 Minute Between AMRAPs

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

---------------
Beyond the 60
"Big Arni"
4 Sets of 8-10 Reps
Tall Kneeling Hammer Curl
Rest 45 Seconds Between Sets

or

"Shredded Helly"
3 Sets of 12-15 Reps
Tall Kneeling Hammer Curl
Rest 45 Seconds Between Sets

https://www.youtube.com/watch?v=8f0ruLOG5Yo

1. Sumo Deadlift
On the 2:00 x 5
2 Deadstop Sumo Deadlifts
*Build to a heavy set!

2. Conditioning
For Time:
800 Meter Run
60 Single Dumbbell Alternating Box Step Ups (24"/20")
40 Sumo Deadlift High Pulls
20 (Each Side) Single Arm Dumbbell Push Presses

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

---------------
Beyond the 60
"Big Arni"
4 Sets 6-8 Reps (Each Side)
Double DB Suitcase Bulgarian Split Squats
Rest 1 Minute Between Sets

or

"Shredded Helly"
3 Sets 8-10 Reps (Each Side)
Double DB Suitcase Bulgarian Split Squats
Rest 1 Minute Between Sets

https://www.youtube.com/watch?v=yoHHO-BH29g

DAILY SWEAT

AMRAP 36
8 Alterating Single Arm Devil Presses
9/7 Calories Bike
or
11/8 Calories Row

*Every 3rd Minute Perform 15 Wall Balls

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 10 Reps
Tall Kneeling Goblet Press
Rest 45 Seconds Between Sets

or

"Shredded Helly"
3 Sets of 12 Reps
Tall Kneeling Goblet Press
Rest 45 Seconds Between Sets

Tall Kneeling Goblet Press
https://www.youtube.com/watch?v=ypPFMYHX_GI

TEAM WOD

2 Rounds For Time:

400 Meter Single Dumbbell Run
(run together; each partner needs to carry a dumbbell)

7 Rounds (Each):
7 Pull Ups
7 Barbell Hang Clean and Jerks

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

---------------
Beyond the 60
"Big Arni"
4 Sets of 8 Reps (Each Side)
Split Stance Single Arm Kettlebell Row
Rest 1 Minute Between Sets

or

"Shredded Helly"
3 Sets of 10 Reps (Each Side)
Split Stance Single Arm Kettlebell Row
Rest 1 Minute Between Sets

Split Stance Single Arm KB Row
https://www.youtube.com/watch?v=92Sctx6SeZU

1. Bench Press
3-3-3-3-3-3
Rest as needed between sets
*Build to a Heavy Set of 3


2. Conditioning

5 x 2 Minutes On/ 2 Minutes Off

AMRAP 2
X Calorie Ski
In Remaining Time:
Max Box Jump Overs (24"/20")

Rest 2 Minutes Between Rounds

Sweat: (11/8)
Train: (13/10)
Compete: (15/12)

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

or

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

Supine Tricep Extension
https://www.youtube.com/watch?v=BRC71d6bVcc

1. Snatch
Train & Compete:
EMOM x 10
1 Squat Snatch

or

Sweat:
EMOM x 10
1 Power Snatch

2. Conditioning
EMOM x 15 (5 Rounds)
Minute 1: 9 Squat Snatches or Power Snatches
Minute 2: X Toes To Bar
Minute 3: X Lateral Barbell Burpees

Sweat: Power Snatches (30/20); 12 Hangig Knee Raises, 8 Lateral Barbell Burpees
Train: Power Snatches (35/25); 9 Toes To Bar, 10 Lateral Barbell Burpees
Compete: Squat Snatches (35/25); 12 Toes To Bar, 10 Lateral Barbell Burpees

---------------
Beyond the 60
"Big Arni" & "Shredded Helly"
EMOM x 9 (3 Rounds)
Minute 1: 20-30 Seconds Chin Over Bar Hold
https://www.youtube.com/watch?v=PtxPHXIcHo0
Minute 2: 20-30 Seconds Hollow Hold
Minute 3: GHD Back EXtension Hold
https://www.youtube.com/watch?v=NvMQrGzG2mM

1. Conditioning
E3MOM x 27 (3 Rounds)
Minute 1-3: 120 Double Unders
Minute 4-6: X Meter Row
Minute 7-9: 400 Meter Run

Sweat: 240 Single Unders, 500/400 Meter Row
Train: 90 Double Unders, 600/500 Meter Row
Compete: 650/550 Meter Row

2. Finisher
Double Tabata - 6 x 40 Seconds On/ 20 Seconds Off (3 Rounds)
High Plank
Banded Pull Aparts

---------------
Beyond the 60
"Big Arni"
4 Sets of 8-10 Reps
Plate Loaded Banded Spanish Squat
*Tempo: Slow Down, Fast Up
Rest 1 Minute Between Sets

or

"Shredded Helly"
3 Sets of 12 Reps
Plate Loaded Banded Spanish Squat
*Tempo: Slow Down, Fast Up
Rest 1 Minute Between Sets

Plate Loaded Banded Spanish Squat
https://www.youtube.com/watch?v=92Sctx6SeZU

1. Strength
On the 1:45 x 6
1 Pausing Front Squat*
+ 2 Front Squats
*2 Seconds Pause in Bottom Position
**Build to a heavy Set!

2. Conditioning
For Time:
40-30-20
Kettlebell Swings
Kettlebell Goblet Squats

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

---------------
Beyond the 60
"Big Arni"
4 Sets of 6-8 Reps (Each Side)
Single Leg Barbell Godd Morning
Rest 1 Minute Between Sets

or

"Shredded Helly"
3 Sets of 10 Reps (Each Side)
Single Leg Barbell Good Morning
Rest 1 Minute Between Sets

Single Leg Barbell Good Morning
https://www.youtube.com/watch?v=YDUdKj1qK5Q

1. Jerk Complex
On the 1:30 x 7
1 Push Press
+ 2 Push Jerks
*Build to a heavy Complex!

2. Conditioning
AMRAP 15
12 Deadlifts
9 Push Presses

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

---------------
Beyond the 60
"Big Arni"
4 Sets
10 Lateral Raises
Rest 1 Minute Between Set
https://www.youtube.com/watch?v=n_r-ROwHkdA

or

"Shredded Helly"
3 Sets
12-15 Lateral Raises
Rest 45 Seconds Between Sets

DAILY SWEAT

2 Rounds

AMRAP 10
12 Plate Ground to Overhead
6 Burpee Box Jumps (24"/20")

30 Seconds Rest

AMRAP 10
12 Slam Balls
100 Meter D-Ball Run

30 Seconds Rest

Sweat: (10/5); (15/10)
Train: (15/10); (20/15)
Compete: (20/15); (20/15)

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

TEAM WOD

In Teams of 2

AMRAP 35

For Time:
1800/1500 Meters Row or Ski
150 Squat Cleans
1800/1500 Meters Row or Ski
150 Thruster

In Remianing Time:
Max Meters Row or Ski Erg

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

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

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

2. Conditioning
E2MOM x 10 (5 Rounds)
Minute 1+2: 18 Hang Power Snatches
Minute 3+4: X Calories Assault Bike

Sweat: (30/20); (21/15 Calories Asssault Bike)
Train: (35/25); (24/18 Calories Assault Bike)
Compete: (40/30); (27/21 Calories Assault Bike)

---------------
Beyond the 60
"Big Arni"
4 Sets of 8 Reps (Each Side)
Single Leg Romanian Deadlifts
Rest 90 Seconds Between Sets
*Tempo: Slow Down, Fast Up
https://www.youtube.com/watch?v=7qnBcn_Kp3I

or

"Shredded Helly"
3 Sets of 12 Reps (Each Side)
Single Leg Romanian Deadlifts
Rest 90 Seconds Between Sets
*Tempo: Slow Down, Fast Up

1. Strength
On the 2:00 x 6
5-5-3-3-1-1
Strict HSPUs
*Work up in deficit!

Beginner:
5 Pike Push-Ups
or
6-8 Double Dumbbell Z-Presses (AHAP)

2. Conditioning
6 Rounds For Time:
60 Double Unders
15 Pull Ups

Sweat: Ring Rows (AHAP); 120 Single Unders
Train: Pull Ups, 40 Double Unders
Compete: Chest To Bar Pull Ups

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

1. Back Squat Waves
5-3-1-5-3-1
Build to a heavy Single!

2. Conditioning
For Time:
800 Meter Run
80 Wall Balls
400 Meter Run
40 Wall Balls
200 Meter Run
20 Wall Balls

Sweat: (14/8)
Train & Compete: (20/14)

---------------
Beyond the 60
"Big Arni"
Goblet Cyclist Squats
4 Sets of 12 Reps
Rest 90 Seconds Between Sets
*Tempo: Slow Down, Fast Up
https://www.youtube.com/watch?v=AdfMPEDpUHI

or

"Shredded Helly"
Goblet Cyclist Squats
3 Sets of 16 Reps
Rest 90 Seconds Between Sets
*Tempo: Slow Down, Fast Up

Strength & Conditioning

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

2 Minutes Rest

B) On the 2:00 x 5
10-8-6-4-2
Deadlift
*Build to a heavy Set of 2!

3 Minutes Rest

AMRAP 6
Max Latearl Barbell Burpees

---------------
Beyond the 60
"Big Arni"
4 Sets of 10-12 Dumbbell Pull Overs
Rest 45-60 Seconds Between Sets

or

"Shredded Helly"
3 Sets of 15-18 Dumbbell Pull Overs
Rest 45 Seconds Between Sets
https://www.youtube.com/watch?v=BftL10OOQs4

1. Turkish Get Up
5 Sets of 2/2
Rest as needed between sets
*Build to ah heavy set.

2. Conditioning
3 x AMRAP 6
Ascending Ladder
2,4,6,8,10,12,14, (...)
Kettlebell Swings
1,2,3,4,5,6,7,(...)
Double Dumbbell Box Step Overs (24"/20")
*Continue adding 2 Kettlebell Swings & 1 Double Dumbbell Box Step Over each round.

Rest 1 Minute Between AMRAPs

**Always start where you stopped last round.

Sweat: (16/12); (15/10)
Train: (24/16); (17,5/12,5)
Compete: (32/24); (22,5/15)

---------------
Beyond the 60
"Big Arni" & "Shredded Helly"
4 Sets
30 Seconds Double Kettlebell or Dumbbell Front Rack Wall Sit
Rest 60 seconds between sets

https://www.youtube.com/watch?v=zQs6-ssISJg

DAILY SWEAT

16 Minutes for Max Calories:
Ski Erg
Every Second Minute Perform:
20 Alternating D-Ball Jumping Lunges

90 Seconds Rest

16 Minutes for Max Calories:
Row
Every Second Minute Perform:
15 Double Kettlebell Bent Over Rows

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

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

"Big Arni" & "Shredded Helly"
5 x 40 Seconds On/ 40 Seconds Off
Banded Face Pulls
https://www.youtube.com/watch?v=5jgKj8ColLg

TEAM WOD

In Teams of 3

AMRAP 6*
Double Dumbbell Burpee Deadlifts
*One Partner always needs to hold 2 Dumbbells in Farmers Carry Hold.

- Into -

AMRAP 24*
8 Toes To Bar
12/9 Calories Assault Bike
*One Partner always needs to hold a heavy D-Ball.

- Into -

AMRAP 6*
Double Dumbbell Burpee Deadlifts
*One Partner always needs to hold 2 Dumbbells in Farmers Carry Hold.

Sweat: 8 Hanging Knee Raises; (15/10); 9/6 Calories Assault Bike; (30/20)
Train: 5 Toes To Bar; (17,5/12,5); (50/30)
Compete: (22,5/15); 70/50)

---------------
Beyond the 60
"Big Arni" & "Shredded Helly"
EMOM x 6
Minute 1: 30 Seconds Max Plate Russian Twists
Minute 2: 30 Seconds Alternating Single Leg V-Ups

1. Barbell Complex
On the 1:30 x7
1 Power Clean
+ 2 Pausing Front Squats*
*2 Seconds Pause In Bottom Position
**Build in Weight!

2. Conditioning
For Time:
400 Meter D-Ball Run
40 Power Cleans
40 Front Squats
200 Meter D-Ball Run
20 Power Cleans
20 Front Squats
100 Meter D-Ball Run
10 Power Cleans
10 Front Squats

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

---------------
Beyond the 60
"Big Arni"
4 Sets of 10 Reps
Weighted GHD Hip Extensions
*Slow Tempo
Rest 45 Seconds Between Sets
https://www.youtube.com/watch?v=CHRbTdJF_0M

or

"Shredded Helly"
3 Sets of 15-20 Reps
GHD Hip Extensions (unweighted)
*Slow Tempo
Rest 45 Seconds Between Sets
https://www.youtube.com/watch?v=P35FIX7Ocso

1. Strict Pull Ups
On the 2:00 x 5
5-4-3-2-1
*Build to a Heavy Single

or

Beginner Option:
2-3 Banded Pull Ups
or
Negative Pull Ups *w/2-5 Seconds Down

2. Conditioning
AMRAP 20
4 Handstand Push Ups
6 Pull Ups
8 Single Arm Dumbbell Hang Snatches

Sweat: (15/10); Hand Release Push-Ups; Ring Rows
Train: (17,5/12,5); 3 HSPUs; 4 Pull Ups
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

1. Conditioning
EMOM x 20
4 Deadlifts
8 Box Jumps (24"/20")

Sweat: (60/40); 6 Box Jumps
Train: (80/60); 7 Box Jumps
Compete: (100/70)

2. Finisher - Glutes
3-4 Sets
10/10 Single Leg Glute Bridges (optional: weighted)*
*Tempo: Slow Down, Fast Up
40 Seconds Superman Hold
Rest 1 Minute Between Sets

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

or
"Shredded Helly"
3 Sets 12-15 Reps
Single Dumbbell Good Mornings
*Tempo: Slow Down, Fast Up
Rest 45 Seconds Between Sets

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

1. Strict Press
3-3-3-1-1-1
*Build In Weight!

2. Conditioning
2. Conditioning
On the 3:00 x 6 Rounds
21/18 Calories Row
15 Double Kettlbell Push Presses

Sweat: (12/8); (15/12 Calories)
Train: (16/12); (18/15 Calories)
Compete: (24/16); (21/18 Calories)

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

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

https://www.youtube.com/watch?v=67-J94MVJUg

TEAM WOD

In Teams of 2

For Time:

1k Run (Together)

- Into -

100-80-60-40-20
Double Dumbbell Hang Squat Cleans
50-40-30-20-10
Synchro Burpees

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

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

DAILY SWEAT

A) AMRAP 11
10 Plate Ground to Overhead
20 Lateral Dumbbell Hops

Rest 1 Minute

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

Rest 1 Minute

C) AMRAP 11
9 Toes To Bar
9/7 Calorie Bike

Sweat: (10/5)
Train: (15/10)
Compete: (20/15)

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

TEAM WOD

In Teams of 3

For Time
150 Push Jerks
9 x 100 Meters Double Dumbbell Farmers Carry*
*Max Meters Ski**

Rest 2 Minutes

120 Double Dumbbell Box Step Overs (24"/20")
9 x 100 Meters Double Dumbbell Farmers Carry*
*Max Meters Ski**

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 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

1. Strength
On the 1:40 x 6
2 Sumo Deadlifts
*Build to a 2RM!
*Start @40-50% of your 1 RM DL

2. Conditioning
10 Rounds For Time
10 Sumo Deadlift High Pulls
10 Lateral Barbell Burpees

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

---------------
Beyond the 60
"Big Arni"
4 Sets of 8 Reps (Each Side)
Single Arm Kettlebell Bent Over Rows
Rest 1 Minute Between Sets
https://www.youtube.com/watch?v=4awRYeiQErs

or

"Shredded Helly"
3 Sets of 12 Reps (Each Side)
Single Arm Kettlebell Bent Over Rows
Rest 1 Minute Between Sets

1. Thruster
5-4-3-2-1
*Build to a Heavy Single!

2. Conditioning
5 x 3:00 Minutes Rounds of
400 Meter Run
Max Thruster
Rest 1 Minute Between Rounds

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