Dobrze dobrane kasyno online daje wieksza kontrole i pozwala unikac rozczarowan. Wsrod dostepnych adresow warto rozwazyc top netent casinos 2026, poniewaz licza sie realne warunki, a nie same obietnice. Plynnosc transmisji i jakosc obrazu maja duze znaczenie dla komfortu gry na zywo. Jesli serwis dziala plynnie na smartfonie, gra staje sie znacznie przyjemniejsza. Rzetelna obsluga odpowiada rzeczowo, a nie odsyla do niekonczacych sie formularzy. Wysoka kwota premii nie znaczy nic, jesli termin jest bardzo krotki. Realny czas wyplaty potrafi odbiegac od deklaracji, dlatego pomocne bywaja opinie innych graczy. Spojne i proste opcje pozwalaja szybko znalezc gre, promocje lub zasady wyplat. Warto pamietac, ze gra ma bawic, a nie sposob na odrabianie strat. Niski limit poczatkowy pozwala zaczac ostroznie bez duzego ryzyka. Podstawa jest status prawny operatora, dlatego trzeba potwierdzic, kto wydal zezwolenie. Oferta gier bywa szeroka, od gier owocowych po ruletke, co daje graczowi realny wybor. Odpowiedzialna gra powinna byc priorytetem, a limity wplat i czasu wspieraja rozsadek. Kasyno na zywo cieszy sie uznaniem dzieki atmosferze prawdziwego stolu. Czytelna strona, prosta nawigacja i brak nachalnych reklam znaczaco poprawiaja komfort korzystania z serwisu. Warto sprawdzic, czy obowiazuja prowizje przy wplatach i wyplatach, bo drobne zapisy potrafia zaskoczyc. Dobrze zaprojektowany interfejs skraca droge do gry, zwlaszcza na mniejszym ekranie. Weryfikacja tozsamosci to standard przed pierwsza wyplata, wiec lepiej zrobic to wczesniej. W trybie na zywo liczy sie liczba dostepnych stolow oraz limity zakladow. Rozsadny gracz analizuje nie sama wielkosc bonusu, lecz jego pelne zasady. Warto sprawdzic, czy sa ukryte oplaty przy wplatach i wyplatach, bo drobne zapisy potrafia zaskoczyc. Spojne i intuicyjne menu pozwalaja szybko znalezc gre, promocje lub zasady wyplat. Dobrze zaprojektowany interfejs ogranicza frustracje, zwlaszcza na mniejszym ekranie. Przejrzyste zasady wyplat i zrozumiale warunki to jeden z najlepszych dowodow uczciwosci kasyna. Metody platnosci powinny byc zroznicowane, a czas wyplaty to jeden z najwazniejszych parametrow. Wygodna gra na telefonie jest oczekiwana, dlatego dobra aplikacja realnie wplywa na ocene serwisu. Automaty nie sa takie same pod wzgledem zwrotu RTP i zmiennosci, dlatego trzeba je sprawdzic. Istotna kwestia jest szyfrowanie polaczenia, ktore powinno byc standardem u kazdego rzetelnego operatora. Wygodna gra na telefonie jest oczekiwana, dlatego wersja mobilna realnie wplywa na ocene serwisu. Podsumowujac, nalezy sprawdzac kilka ofert i wybierac te, ktora najlepiej pasuje do oczekiwan.
< WOD im Oktober 2022
WOD im Dezember 2022 >

01.12.2022

WOD
1.Bench Press
On the 2:00 x 5
5 Bench Presses
*Build to a moderate-heavy Set


2.Conditioning
AMRAP 18
For Time:
200 Meter Run
5 Strict Pull-ups
10 Push-ups
15 Air Squats



Sweat: Ring Rows, Banded Pull Ups
Train:
Compete:

----------
Beyond the 60
"Big Arni"
4 Sets
8 Strict Pull Ups (Weighted or Banded)
10 Double Dumbbell Bicep Hammer Curls
Rest 1 Minute Between Sets
or
"Shredded Helly"
3 Sets
10-12 Feet Elelvated Ring Rows
12-15 Double Dumbbell Bicep Hammer Curls
Rest 1 Minute Between Sets
https://www.youtube.com/watch?v=R4jPFYxUfx8 https://www.youtube.com/watch?v=6tRv--sINuQ https://www.youtube.com/watch?v=HRV5YKKaeVwb"




























30.11.2022

WOD
1.Deadlift
Built to a heavy Set of 5 Reps
or @75% of 1 RM Deadlift

2.Conditioning
"Sick Joke"
For Time
10-9-8-7-6-5-4-3-2-1:
Deadlifts
Handstand Push-ups


Sweat: 70/40; Doubble Dumbbell Z-Press
Train: 85/ 55
Compete: 100/70; Strict HSPU

----------
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


29.11.2022

WOD
1. Front Squat
Build to a Heavy Set of 5
or @70-80% 1 RM Front Squat

2.Conditioning
"Seventh Wonder"
7 Rounds For Time:
7 Front Squats
7 Chest to Bar Pull-ups
7 Push Press
7 Toes to Bar


Sweat: 30/25; Ring Rows
Train: 40/30; Pull Ups
Compete: 50/35

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

or

"Shredded Helly"
3 Sets of 12-15 Reps
Seated Dumbbell Hammer Curl
Rest 45-60 Seconds Between Sets

28.11.2022

WOD
1.Power Clean
On the 1:30 x 6
3 TNG Power Cleans
*Build to a modearate-hevay Set



2.Conditioniong
"Doce"
3 x AMRAP 4:
27/21 Calorie Row
21 Power Cleans
15 Box Jumps Overs (24"/20")

Rest 4 Minutes Between Rounds


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

----------
Beyond the 60
"Big Arni"
4 Sets
12-16 Alternating Double Kettlebell Gorilla Rows
20 Seconds Rest
45 Seconds Max Banded Seated Rows
Rest 60 Seconds Between Sets

or

"Shredded Helly"
3 Sets
20 Alternating Double Kettlebell Gorilla Rows
20 Seconds Rest
45 Seconds Max Banded Seated Rows
Rest 60 Seconds Between Sets

https://www.youtube.com/watch?v=oiP_S1jwHvE
https://www.youtube.com/watch?v=Ln1j7lm6SrE

27.11.2022

WOD
Daily Sweat
For Time
50-40-30-20-10
Kettlebell Sumo Deadlift High Pulls
Single Kettlebell Push Jerk
10-8-6-4-2
Wall Walks



Sweat: 12/8
Train: 16/12
Compete: 24/16


-------------------------
Beyond the 60
"Big Arni"
4 Sets 6-8 Reps (Each Side)
Standing Single Arm Dumbbell Arnold Presses
https://www.youtube.com/watch?v=WAZmmniSvfA
Rest 90 Seconds Between Sets

or

"Shredded Helly"
3 Sets 10-12 Reps (Each Side)
Standing Single Arm Dumbbell Arnold Presses
Rest 90 Seconds Between Sets

26.11.2022

WOD
TEAM WORKOUT

"Hidden Valley"
TEAMS OF 3
AMRAP 35:

Buy-In: 800 Meter Team Run
*Each Team needs to Carry one Dumbbell

-Diretly Into-

Max Rounds of
90 Wallballs
90 Toes to Bar
200 Meter Run*
*Each Team needs to Carry one Dumbbell


Sweat: 17,5/12,5; 14/8; Knee Raises
Train: 22,5/15; 20/14; 60 Toes to Bar
Compete: 25/17,5; 20/14

------------------
Beyond the 60
"Big Arni"
4 Sets 8-10 Reps (Each Side)
Lateral Barbell Lunge
Rest 60 Seconds Between Sets

Or

"Shredded Helly"
3 Sets 10-12 Reps (Each Side)
Lateral Barbell Lunge
Rest 60 Seconds Between Sets

https://m.youtube.com/watch?v=v8DxqlcxQSg

25.11.2022

WOD
1. Deadlift
In 12 Minutes Build to a Heavy Set of 8 Reps



2. Conditioning
“Hello Darkness”
EMOM x 15 (5 Rounds)
Minute 1: 12 Pull Ups
Minute 2: 12 Dumbbell Hang Snatches
Minute 3: 200/150 Meter Ski Erg


Sweat: Ring Rows; 15/10; 150/100 Meter Ski Erg
Train: 8 Pull Ups; 17,5/12,5
Compete: Chest to Bar; 22,5/15


----------
Beyond the 60
"Big Arni"
4 Sets 8-10 Reps (Each Side)
Single Leg Dumbbell Hip Thrusts
Rest 60 Seconds Between Sets

or

"Shredded Helly"
3 Sets 10-12 Reps (Each Side)
Single Leg Dumbbell Hip Thrusts
Rest 60 Seconds Between Sets

https://www.youtube.com/watch?v=KW7yo5x7-HI

24.11.2022

WOD
1.Bent Over Row
5 Sets
10 Barbell Bent Over Rows
*Build in Weight to a moderate Set



2.Conditioning
"Road to Nowhere"
AMRAP 20
1 Hill Run
5 Push-ups, 10 Air Squats, 15 Sit-ups
2 Hill Runs
5 Push-ups, 10 Air Squats, 15 Sit-ups
3 Hill Runs
5 Push-ups, 10 Air Squats, 15 Sit-ups
...
Add 1 Hill Run Each Round

Sweat
Train
Compete

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




















23.11.2022

WOD
1. Push Press
Build to a Heavy Set of 3


2.Conditioning
2 Rounds For Max Reps
Tabata - 8 x 20 Seconds On/ 10 Off
Push Presses

Tabata - 8 x 20 Seconds On/ 10 Off
Calories Row


Sweat: 25/20
Train: 35/25
Compete: 45/30





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




22.11.2022

WOD
1. Hang Power Clean
Build to a Heavy Set of 3 Hang Power Cleans


2.Conditioning
“ON REPEAT”
2:30 On / 2:30 Off x 5 Rounds
10 Hang Power Cleans
30 Double Unders
In Remainign Time: Max Laterall Barbell Burpees

Sweat: 30/20; 60 Single Unders
Train: 45/30; 20 Double Unders
Compete: 60/40


-------------------------
Beyond the 60
"Big Arni" & "Shredded Helly"
For Quality:
200 Banded Seated Lat Pull Downs
https://www.youtube.com/watch?v=MDAk3N1wEfI




























21.11.2022

WOD
Bring a Friend Day

1. Back Squat
Every 2:00 Minutes x 5 Sets
5 Back Squats
*Build to a moderate-heavy set


2.Conditioning
In Teams of 2
AMRAP 15
"I GO, YOU GO"
10 Kettlebell Swings
8 Box Jump Overs (24"/20")
6/4 Calories Assault Bike

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

-------------------------
Beyond the 60
"Big Arni"
4 Sets 8 Reps (Each Side)
Double Kettlebell Suitcase Bulgarian Split Squats
https://www.youtube.com/watch?v=yoHHO-BH29g
Rest 60 Seconds Between Sets

or

"Shredded Helly"
3 Sets 10-12 (Each Side)
Double Kettlebell Suitcase Bulgarian Split Squats
Rest 60 Seconds Between Sets

20.11.2022

WOD
Daily Sweat
Every 03:00 Minutes x 10 Rounds
10 Alt. Single Dumbbell Goblet Reverse Lunges
10 Hand Release Push Ups
10 Single Dumbbell Push Presses


Sweat: 15/10
Train: 22,5/17,5
Compete: 25/17,5


----------
Beyond the 60
"Big Arni"
EMOM x 12 (4 Rounds)
Minute 1: 8-10 Double Dumbbell Seatead Lateral Raises
https://www.youtube.com/watch?v=b4TJyYBuKqc
Minute 2: 30-40 Seconds Max Seated Banded Rows
https://www.youtube.com/watch?v=oiP_S1jwHvE
Minute 3: Rest

or

"Shredded Helly"
EMOM x 12 (4 Rounds)
Minute 1: 40 Seconds Seatead Lateral Raises (w/ 1,25-2,5 kg Plates)
Minute 2: 40 Seconds Max Seated Banded Rows
Minute 3: Rest

19.11.2022

WOD
Team Workout

In Teams of 4

"Modified Jolly Roger"

AMRAP 32
120 Alternating Dumbbell Snatches
1200/1000 Meter Ski Erg
12 Rope Climb

*One Athlete need to hold one Kettlebell (Farmers Hold)



Sweat: 15/10; Negativ Rope Climb; 16/12
Train: 17,5/12,5; 24/20
Compete: 22,5/15; 32/24


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

or

"Shredded Helly"
3 Sets of 12-15 Reps
Seated Dumbbell Hammer Curl
Rest 45-60 Seconds Between Sets

18.11.2022

WOD
1. Back Squat
5 Sets
Build to a heavy Set of 2 Reps
or @85-90% of 1 RM Back Squat


2. Conditioning
5 x AMRAP 3
3 Strict Pull Ups
6 Box Jump Overs (24""/20)
9 Wall Balls

Rest 1 Minute Between Rounds


Sweat: 14/8; Ring Rows
Train: 20/14
Compete: 20/14


------------------
Beyond the 60
"Big Arni"
4 Sets 8-10 Reps (Each Side)
Lateral Barbell Lunge
Rest 60 Seconds Between Sets

Or

"Shredded Helly"
3 Sets 10-12 Reps (Each Side)
Lateral Barbell Lunge
Rest 60 Seconds Between Sets

https://m.youtube.com/watch?v=v8DxqlcxQSg

17.11.2022

WOD
1. Deadlift
In 10 Minutes Build to a Heavy Single
No Max Attemps!



2.Conditioning
"Modified Joker"
For Time
1-2-3-4-5-6-7-8-9-10
Push Jerks
10-9-8-7-6-5-4-3-2-1
Deadlifts


Sweat: 30/20
Train: 45/30
Compete: 60/40

----------
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






















16.11.2022

WOD
1. Primer
EMOM x 5
5 Front Squats
*Build up to your Workout Weight
*From Floor


2.Conditioning
"Three Dimensional"
For Time
50 Sit-ups
400 Meter Run
30 Burpees Over the Bar
20 Front Squats

Rest 2 Minutes

50 Sit Ups
400 Meter Run
30 Burpees Over the Bar
20 Front Squats

Rest 2 Minutes

50 Sit-ups
400 Meter Run
30 Burpees Over the Bar
20 Front Squats


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


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

15.11.2022

WOD
1.Power Clean and Push Jerk
5 Sets
1 Power Clean + 3 Push Jerks
Build up to a heavy Set
or @75-80% of 1 RM Clean and Jerk



2.Conditioning
"Razor's Edge"
5 Rounds For Time
9 Clean & Jerks
30 Double Unders
9 Pull-ups
30 Double Unders

Sweat: 25/20; 60 Single Unders; Ring Rows
Train: 35/25; 6 Pull Ups
Compete: 45/30


----------
Beyond the 60
"Big Arni"
4 Sets
12-16 Alternating Double Kettlebell Gorilla Rows
20 Seconds Rest
45 Seconds Max Banded Seated Rows
Rest 60 Seconds Between Sets

or

"Shredded Helly"
3 Sets
20 Alternating Double Kettlebell Gorilla Rows
20 Seconds Rest
45 Seconds Max Banded Seated Rows
Rest 60 Seconds Between Sets

https://www.youtube.com/watch?v=oiP_S1jwHvE
https://www.youtube.com/watch?v=Ln1j7lm6SrE

14.11.2022

WOD
1. Bench Press
6 Sets
Build to a heavy Set of 6



2.Conditoning
AMRAP 10
1 Toe To bar
2 Russian Kettlebell Swings

2 Toe To Bars
4 Russian Kettlebell Swings

3 Toe To Bars
6 Russian Kettlebell Swings
...
Add 1 Toe To Bar & 2 Russian Kettlebell Swings per Round

Sweat: 16/12; Knee Raises
Train: 24/16
Compete: 32/24


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






















13.11.2022

WOD
Daily Sweat

"Electric Triangle"
For Time:
A. 10-9-8-7-6-5-4-3-2-1
Calorie Row
Burpee Over Rower

Rest 1 Minute

For Time:
B. 10-9-8-7-6-5-4-3-2-1
Calorie Bike
Burpees

For Time:
C. 10-9-8-7-6-5-4-3-2-1
Calorie Ski Erg
Burpee to Plate



Sweat: Down Ups
Train:
Compete:


-------------------------
Beyond the 60
"Big Arni" & "Shredded Helly"
For Quality:
100 Double Dumbbell Tricep Kickbacks
https://www.youtube.com/watch?v=cEFRuNl4Q90

12.11.2022

WOD
TEAM WORKOUT

"Lethal Linda"
Teams of 3
AMRAP 6: Box Jump Over (24"/20")
AMRAP 6: Deadlifts
AMRAP 6: Ring Dips
AMRAP 6: Power Clean
AMRAP 6: Box Jump Over (24"/20")


Sweat: DL 60/40; Clean 40/20
Train: DL 90/60; Clean 50/30
Compete: DL 120/80; Clean 60/40


- - - - - - - - - - - - - -
Beyond the 60
"Big Arni"
4 Sets
8-10 Double Dumbbell Tall Kneeling Hammer Curls
https://www.youtube.com/watch?v=8f0ruLOG5Yo
-Into-
30-40 Seconds Max Banded Triceps Extensions
https://www.youtube.com/watch?v=HXia-KuaBu4
Rest 60 Seconds Between Sets

or

"Shredded Helly"
3 Sets
12-15 Double Dumbbell Tall Kneeling Hammer Curls
-Into-
30-40 Seconds Max Banded Triceps Extensions
Rest 45-60 Seconds Between Sets

11.11.2022

WOD
1. Overhead Squats
Build to a Moderate Set of 8 Overhead Squats

2. Conditioning
"NEGATIVE NANCY"
For Time:
21 Overhead Squats
800 Meter Run
18 Overhead Squats
600 Meter Run
15 Overhead Squats
400 Meter Run
12 Overhead Squats
200 Meter Run
9 Overhead Squats

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

----------
Beyond the 60
"Big Arni"
4 Sets 8-10 Reps (Each Side)
Single Leg Dumbbell Hip Thrusts
Rest 60 Seconds Between Sets

or

"Shredded Helly"
3 Sets 10-12 Reps (Each Side)
Single Leg Dumbbell Hip Thrusts
Rest 60 Seconds Between Sets

https://www.youtube.com/watch?v=KW7yo5x7-HI

10.11.2022

WOD
1. Strict Pull Up
3-4 Sets:
8 Strict Pull Ups*
* Build up in Weight
*Use a Band to Support



2.Conditioning
"Devilish""
AMRAP 20:
10 Single Dumbbell Box Step-ups (24""/20"")
15 Single Arm Devil's Press
20 Single Dumbbell Box Step-ups (24""/20"")
15 Single Arm Devil's Press
30 Single Dumbbell Box Step-ups (24""/20"")
15 Single Arm Devil's Press
40 Single Dumbbell Box Step-ups (24""/20"")
15 Single Arm Devil's Press
50 Single Dumbbell Box Step-ups (24""/20"")
15 Single Arm Devil's Press
...
Add 10 Single Dumbbell Box Step-ups Each Round

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




















09.11.2022

WOD
1.Deadlift
5 Sets
Build to a Heavy Set of 3
or @80-85% of 1 RM Deadlift



2."The Sims"
10 Rounds For Time

5 Unbroken Double Unders
10 Straight leg Med Ball Sit-ups
1 Single Arm Kettlebell Farmers Carry

10 Unbroken Double Unders
10 Straight leg Med Ball Sit-ups
1 Single Arm Kettlebell Farmers Carry

15 Unbroken Double Unders
10 Straight leg Med Ball Sit-ups
1 Single Arm Kettlebell Farmers Carry
....
50 Unbroken Double Unders
10 Straight leg Med Ball Sit-ups
1 Single Arm Kettlebell Farmers Carry




Sweat: Single Under x2; WB 14/8; KB 16/12
Train: WB 20/14; KB 24/16
Compete: WB 20/14; KB 32/24


-------------------------
Beyond the 60
""Big Arni"" & ""Shredded Helly""
3-4 Sets
20 Dumbbell Twists
https://www.youtube.com/watch?v=Tau0hsW8iR0
10/10 Side Plank Pulls
https://www.youtube.com/watch?v=0iIR5wsTD3I
Rest 60 Seconds Between Sets "






















08.11.2022

WOD
1. Front Sqaut
3-5 Sets:
Build to a Moderate - Heavy Set
Or 5 Reps @ 70-80%


2. Conditioning
5 Rounds
02:00 On / 02:00 Off
200/160 Meter Row
Remaining Time Max Reps Wall Ball


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

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

07.11.2022

WOD
1. Push Press
3-5 Sets:
Build to a Moderate - Heavy Set
Or 3 Reps @ 70-80%

2. Conditioning
"Floored"
AMRAP 4:
21/15 Calorie Bike
21 Burpees
21 Chest to Bar Pull-ups

Rest 4 Minutes

AMRAP 4:
15/9 Calorie Bike
15 Burpees
15 Toes to Bar

Rest 4 Minutes

AMRAP 4:
9/6Calorie Bike
9 Burpees
9 Pull-ups


Sweat: 18-12-6 Reps; Ring Rows
Train: 18-12-6 Reps; Pull Ups
Compete Chest to Bar


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




















06.11.2022

WOD
Daily Sweat

For Max Reps

EMOM x 36 (9 Rounds)
Minute 1: Max Single Dumbbell Hang Snatches
Minute 3: Max Box Jumps (24"/20")
Minute 2: Max Calories Row
Minute 4: Rest

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

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

or

"Shredded Helly"
3 Sets of 15 Reps
Dumbbell Pullovers
Rest 45-60 Seconds Between Sets

https://www.youtube.com/watch?v=owr5y-s6-Qk




















05.11.2022

WOD
Team Workout

In Teams of 2
For Time
4 Rounds
600 Meter Team Run
40 Push Jerks
30 Pull Ups


Sweat: 40/20; Ring Rows
Train: 50/30; 20 Pull Ups
Compete: 60/40

----------
Beyond the 60
""Big Arni"" & ""Shredded Helly""
3 Sets
30 Standing Banded Lat Pull Downs
https://www.youtube.com/watch?v=LfGyMCw_Zd0
30 Banded Pull Aparts
https://www.youtube.com/watch?v=MnDpmNYUjbc
Rest 60 Seconds "






















04.11.2022

WOD
1. Strength Cycle - "WE'RE GETTING STRONGER"
Deadlift Re-Testing
15 Minutes to find your 1 RM Deadlift

2.Conditioning
E2MOM x 6 (3 Rounds)
Minute 1+2: 20 Deadlifts
Minute 3+4: X Calories Assault Bike


Sweat: 70/55; 20/16 Calories
Train: 90/70; 24/20 Calories
Compete: 110/85; 28/24 Calories

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






















03.11.2022

WOD
1. Strength Cycle - ""WE'RE GETTING STRONGER""
Strict Press Re-Testing
13 Minutes to find your 1 RM Strict Press

2.Conditioning
AMRAP 15
10 Handstand Push Ups
10 V-Ups
10 Alt. Double Dumbbell Plank Rows
10 V- Ups

Sweat: 15/10; Pike Push Up; Tuck Ups
Train: 17,5/12,5; 6 Handstand Push Ups
Compete: 22,5/15


----------
Beyond the 60
4-5 Sets
40 Seconds Alternating Deadbugs *w/ Kettlebell
40 Seconds Rest Between Sets

https://www.youtube.com/watch?v=pXcG0IH2Nkg



















02.11.2022

WOD
1. Strength Cycle - "WE'RE GETTING STRONGER"
Back Squat Re -Testing
15 Minutes to find your 1 RM Back Squat

2.Conditioning
EMOM x 14 (7 Rounds)
Minute 1: 10 Barbell Hang Squat Clean
Minute 2: 20 Kettlebell Swings

Sweat: 25/15; 16/8
Train: 35/25; 20/12
Compete: 45/35; 24/16

----------
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"






















< WOD im Oktober 2022
WOD im Dezember 2022 >