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< WOD im September 2022
WOD im November 2022 >

01.11.2022

WOD
1. Bench Press
On the 2:00 x 5
10-8-6-4-2
*Build in Weight

2.Conditioning
For Time
21-18-15-12-9-6-3
Hand Release Push Ups
After Each Set 50 Double Unders


Sweat: 75 Single Unders
Train: 30 Double Unders
Compete:


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

For Quality:
100 Bent Over Reverse Flys
*w/ Dumbbells or 2 (1,25 /2,5kg Plates)"




























..

WOD
1. Barbell Front Rack Reverse Lunges
On the 2:00 x 5
10 Alternating Barbell Front Rack Reverse Lunges
*Build to a Moderate Set!




2.Conditioning
5x AMRAP 2
12 Alternating Barbell Front Rack Reverse Lunges
In Reamining Time Max Calories Ski Erg

Rest 2 Minutes After AMRAP

Sweat: 30/20
Train: 40/27,5
Compete: 50/35

--------------------
Beyond the 60
""Big Arni""
4 Sets of 8-12 Reps
Frog Pumps with Dumbbell
Rest 60 Seconds Between Sets
*Tempo: Slow Down, Fast Up
https://www.youtube.com/watch?v=P9_CmbujflM&list=PLz-l7oWFJS0KBZ3qejfX0ww5alXFAvTWL&index=39

Or

""Shredded Helly""
3 Sets of 15-20 Reps
Frog Pumps with Dumbbell
Rest 60 Seconds Between Sets
*Tempo: Slow Down, Fast Up"























30.10.2022

WOD
DAILY SWEAT



10 Push Ups

10 Push Ups
20 Single Arm Dumbbel Box Step Over (24""/20"")

10 Push Ups
20 Single Arm Dumbbel Box Step Over (24""/20"")
30 Alternating Dumbbell Snatch

10 Push Ups
20 Single Arm Dumbbel Box Step Over (24""/20"")
30 Alternating Dumbbell Snatch
40 Single Arm Dumbbell Push Press

10 Push Ups
20 Single Arm Dumbbel Box Step Over (24""/20"")
30 Alternating Dumbbell Snatch
40 Single Arm Dumbbell Push Press
50 Tuck Ups

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

--------------------
Beyond the 60
""Big Arni""
4 Sets of 8 Reps (Each Side)
DBall Bearhug Lunge from Riser
Rest 1 Minute Between Sets
https://www.youtube.com/watch?v=JodPXAGPHEg&list=PLz-l7oWFJS0JvCzK2e63xOKsbCMfmQc32&index=88

or

""Shredded Helly""
3 Sets of 10-12 Reps (Each Side)
DBall Bearhug Lunge from Riser
Rest 1 Minute Between Sets "






















29.10.2022

WOD
TEAM WOD
In Teams of 3
For Time
Buy In:
100 / 85 Calories Bike

30 Rounds:
8 Wall Balls
8 Burpees

Buy Out:
100/85 Calories Bike


Sweat: 80/65 Calories Bike; (14/8)
Train: (20/14)
Compete: (20/14)

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






















28.10.2022

WOD
1. Clean Complex
On the 1:30 x 7
3 Hang Power Cleans
*Build in Weight

2.Conditioning
5 Rounds for Time:
10 Hang Power Cleans
10 Handstand Push Ups

Sweat: 30/20; Double Dumbbell Z-Press
Train: 45/30; 8 HSPU
Compete: 60/40; Strict HSPU

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






















27.10.2022

WOD
1.Conditioning
For Max Reps
EMOM x 18 (6 Rounds)
Minute 1: Toes to Bar
Minute 2: Calories Row
Minute 3: Kettlbell Swings

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


2.Body Armor
3 Sets:
20/20 Russian Twist
20 Banded Face Pulls
Rest 1 Minute Between Sets

--------------------
Beyond the 60
""Big Arni""
4 Sets
8/8 Filly Presses
Rest 1 Minute Between Sets

or

""Shredded Helly""
3 Sets
10-12 (Each Side) Filly Presses
Rest 1 Minute Between Sets

https://www.youtube.com/watch?v=f7udx-7ERog"






















26.10.2022

WOD
1.Deadlift
1x5 @75% (moderate)
1x3 @85% (moderate- heavy)
1x1 @95% (heavy)

*Gerechnet wird mit 90% vom 1RM
*Tempo: 30X1


2.Conditioning
2 x AMRAP 6
Ascending Ladder*
2,4,6,8,10,.....
Deadlift
Box Jumps (24"/20")

Rest 2 Minute Between AMRAP
* Continue where you Stopt in the first AMRAP

Sweat: 60/40
Train: 80/ 50
Compete: 100/ 60

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






















25.10.2022

WOD
1.Strict Press
1x5 @75% (moderate)
1x3 @85% (moderate-heavy)
1x1 @95% (heavy)

*Gerechnet wird mit 90% vom 1RM
*Tempo: 30X1


2.Conditioning
AMRAP 16
10 Pull Ups
20 Push Presses
60 Double Unders

Sweat: 30/20; Ring Rows; 120 Single Under
Train: 35/25 ; 40 Double Under
Compete: 40/30; Chest To Bar Pull Ups


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

24.10.2022

WOD
1.Back Squat
1x5 @75% (moderate)
1x3 @85% (moderate-heavy)
1x1 @95% (heavy)

*Gerechnet wird mit 90% vom 1RM
*Tempo: 30X1

2. Conditioning
For Time
10-9-8-7-6-5-4-3-2-1
Front Squat
*After Each Round 200 Meter Run

Sweat: 35/25
Train: 50/35
Compete: 60/40

------------------
Beyond the 60
"Big Arni"
4 Sets of 8 Reps
Dumbbell Sumo Squat
*Slow Down, Fast Up
Rest 1 Minute Between Sets

or

"Shredded Helly"
3 Sets of 12 Reps
Dumbbell Sumo Squat
*Slow Down, Fast Up
Rest 1 Minute Between Sets
WOD

23.10.2022

WOD
DAILY SWEAT

Filthy Fifty "Modified"
For Time
50 Box Jumps (24"/20")
50 Ring Rows *w/ 1 Ring
50 Kettlebell Sumo Deadlift High Pulls
50 Kneews To Elbow
50 Push Ups
50 Kettlebell Glute Bridges
50 Wall Balls
50 Burpees
50 Kettlebell Lateral Hops

Sweat: (16/12); (14/8)
Train: (24/16); (20/14)
Compete: (32/24); (20/14)


------------------
Beyond the 60
"Big Arni"
4 Sets
10 Lateral Dumbbell Raises
30-40 Seconds Max Banded Tricep Push Downs
Rest 1 Minute Between Sets

or

"Shredded Helly"
3 Sets
15 Lateral Dumbbell Raises
30-40 Seconds Max Banded Tricep Push Downs
Rest 1 Minute Between Sets

https://www.youtube.com/watch?v=n_r-ROwHkdA
https://www.youtube.com/watch?v=rdEIMo7EKyA

22.10.2022

WOD
TEAM WOD

In Teams of 3

For Time:

1500/1200 Meter Row
210 Power Snatches
1500/1200 Meter Row
210 Clean and Jerks
1500/1200 Meter Row

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

------------------
Beyond the 60
"Big Arni"
4 Sets of 8 Reps (Each Side)
Split Stance Single Leg Romanian Deadlifts
Rest 1 Minute Between Sets

or

"Shredded Helly"
3 Sets of 12 Reps (Each Side)
Split Stance Single Leg Romanian Deadlifts
Rest 1 Minute Between Sets

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

21.10.2022

WOD
1. Deadlift
1x3 @70%* (moderate)
1x3 @80%* (moderate - heavy)
1x3 @90%* (heavy)

*Gerechnet wird mit 90% vom 1RM
*Tempo: 30X1

2. Conditioning
On the 2:00 x 8 Rounds
12 Deadlifts
50 Double Unders

Sweat: (60/40); 75 Single Unders
Train: (80/60); 35 Double Unders
Compete: (100/70)

*Tabata Score

------------------
Beyond the 60
"Big Arni" & "Shredded Helly"
4- 5 Sets
30 Seconds Side Plank Lifts (right side)
30 Seconds Rest
30 Seconds Side Plank Lifts (left side)
30 Seconds Rest
https://www.youtube.com/watch?v=BBUEzjlwM1o

20.10.2022

WOD
1. Strict Press
1x3 @70%* (moderate)
1x3 @80%* (moderate - heavy)
1x3 @90%* (heavy)

*Gerechnet wird mit 90% vom 1RM
*Tempo: 30X1

2. Conditioning
For Max Reps
6 Rounds
Minute 1: Pull Ups
Minute 2: Double Dumbbell Shoulder to Overhead
Minute 3: Calories Ski Erg
Minute 4: Rest

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

------------------
Beyond the 60
"Big Arni" & "Shredded Helly"
3-4 Sets
20 Seated Banded Face Pulls
*slow & controlled
Rest 1 Minute Between Sets

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

19.10.2022

WOD
1. Tempo Back Squat
1x3 @70%* (moderate)
1x3 @80%* (moderate - heavy)
1x3 @90%* (heavy)

*Gerechnet wird mit 90% vom 1RM
*Tempo: 30X1

2. Conditioning
For Time
27-21-15-9
Back Squats
Lateral Burpees

Sweat: (35/25)
Train: (50/35)
Compete: (60/40)

------------------
Beyond the 60
"Big Arni"
3-4 Sets
8/8 Bulgarian Split Squats
Rest 1 Minute Between Sets

or

"Shredded Helly"
3 Sets
12/12 Bulgarian Split Squats
Rest 1 Minute Between Sets

https://youtube.com/shorts/EVGMNZ28ZAI?feature=share

18.10.2022

WOD
1. Strength
5 Sets
5-10 Strict Toes To Bar
(Tempo: fast up, slow down)
6-8 Reps (Each Side) Single Arm Bent Over Row
Rest 45-60 Seconds Between Sets

2. Conditioning
2 Rounds For Max Reps

Tabata - 8 x 20 Seconds On/ 10 Off
Calories Assault Bike

Tabata - 8 x 20 Seconds On/ 10 Off
Straight Leg Med.Ball AbMat Sit-Ups

Sweat: (14/8)
Train: (20/14)
Compete: (30/20)

------------------
Beyond the 60
"Big Arni & "Shredded Helly"
3-4 Sets
20-30 Reps
Standing Lat Pull Downs
*slow & controlled
Rest 60 Seconds Between Sets

https://www.youtube.com/watch?v=RJY2H135SXo

17.10.2022

WOD
1. Split Jerk Complex
On the 1:30 x 7
2 Jerk Drives
2 Split Jerks
*Moderate-Heavy Weights
*Focus = GOOD Technique!

2. Conditioning
3 Rounds For Time:
30 Box Jump Overs (24"/20")
40 Russian Kettlebell Swings
400 Meter Run

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

------------------
Beyond the 60
"Big Arni"
4 Sets
10-12 Reps
Bent Over Flys
Rest 1 Minute Between Sets

or

"Shredded Helly"
3 Sets
12-15 Reps
Bent Over Flys
Rest 1 Minute Between Sets
https://www.youtube.com/watch?v=hf7jnF45N_I

16.10.2022

WOD
DAILY SWEAT

4 x AMRAP 8
Ascending Ladder
1,2,3,4,5,6,7, (...)
Pull Ups
2,4,6,8,10,12,14, (...)
Lateral Burpees over Dumbbell
Single Dumbbell Alternating Lunges

*Continue adding (1) Pull Up and (2) Burpees & Lunges each round.
*Start every AMRAP where you finished the last round.

1 Minute Rest Bewteen AMRAPs

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

------------------
Beyond the 60
"Big Arni"
4 Sets of 8 Reps (Each Arm)
Seated Single Arm Dumbbell French Presses
Rest 1 Minute Between Sets

or

"Shredded Helly"
3 Sets 12 Reps (Each Arm)
Seated Single Arm Dumbbell French Presses
Rest 1 Minute Between Sets

https://www.youtube.com/watch?v=njo51-0ItWI

15.10.2022

WOD
TEAM WOD

In Teams of 3

2 Rounds For Time:
1800/1500 Meters Ski Erg*
*1 Partner always needs to hold 2 Kettlebells Front Rack

120 Power Cleans
*1 Partner always needs to hold 2 Kettlebells in Farmers Carry Hold

In Remaining Time:
Max Meters Ski Erg

Sweat: (16/12); (35/25)
Train: (24/16); (40/30)
Compete: (32/24); (50/35)

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

or

"Shredded Helly"
3 Sets of 15 Reps
Double Dumbbell Hammer Curls
Rest 45 Seconds Between Sets

https://www.youtube.com/watch?v=fM0TQLoesLs

14.10.2022

WOD
1. Snatch Complex
On the 1:30 x 7
1 Hang Power Snatch
+ 2 Overhead Squats
*Build In Weight!

2. Conditioning
Every 3:30 Minutes x 5 Rounds
9 Hang Power Snatches
12 Overhead Squats
200 Meter Run

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

------------------
Beyond the 60
"Big Arni"
4 Sets of 16 Reps (8 Reps Each Side)
Alternating Double Dumbbell Bent Over Rows
Rest 1 Minute Between Sets

or

"Shredded Helly"
3 Sets of 20 Reps (10 Reps Each Side)
Alternating Double Dumbbell Bent Over Rows
Rest 1 Minute Between Sets

https://www.youtube.com/watch?v=UKjQMYiQnS0

13.10.2022

WOD
1. Gymnastics Conditioning
10 Rounds For Time
10 Handstand Push Ups
10 Toes to Bar
30 Double Unders

Sweat: Pike Push Ups (off Box) or Double Dumbbell Z-Presses; 10 Hanging Knee Raises, 60 Single Unders
Train: 8 HSPUs; 8 TTB; 21 Double Unders

2. Body Amor
3 Sets
20-30 Band Pull Aparts
12-15 Side Plank Rotations (Each Side)
Rest 1 Minute Between Sets

------------------
Beyond the 60
"Big Arni" & "Shredded Helly"
3 Sets
20 Plate Turkish Sit-Ups
*Tempo: Slow Down, Fast Up
Rest 1 Minute Between Sets

https://www.youtube.com/watch?v=ftneGwAj9i0

12.10.2022

WOD
1. Strength Cycle
Tempo Deadlift - Week 1
1x5 @65% * (moderate)
1x5 @75% * (moderate-heavy)
1x5 @85% * (heavy)

*w/90% of 1 RM

**Tempo: 30X1
(3 seconds down, no pause, explosive up, 1 second hold @top)

2. Conditioning
For Max Reps
Double Tabata - 40 Seconds On/ 20 Seconds Off x 16 (8 Rounds)
Barbell Sumo Deadlift High Pulls
Calories Assault Bike

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

------------------
Beyond the 60
"Big Arni"
4 Sets of 8 Reps (Each Side)
Weighted Single Leg Glute Bridges
Rest 1 Minute Between Sets

or

"Shredded Helly"
3 Sets of 12 Reps (Each Side)
Weighted Single Leg Glute Bridges
Rest 1 Minute Between Sets
https://www.youtube.com/watch?v=7DZkW3WlkKs

11.10.2022

WOD
1. Strength Cycle
Tempo Strict Press - Week 1
1x5 @65% * (moderate)
1x5 @75% * (moderate-heavy)
1x5 @85% * (heavy)

*w/90% of 1 RM
1. Strength Cycle
Tempo Strict Press - Week 1
1x5 @65% * (moderate)
1x5 @75% * (moderate-heavy)
1x5 @85% * (heavy)

*w/90% of 1 RM
**Tempo: 30X1

2. Conditioning
EMOM x 20 (5 Rounds)
Minute 1: 12 Strict Presses
Minute 2: X Calories Row
Minute 3: X Box Jumps Step Down (24"/20")
Minute 4: X Calories Row

Sweat: (25/17,5); 11/8 Calories Row; 9 Box Jumps Step Down
Train: (35/25); 13/11 Calories Row; 12 Box Jumps Step Down
Compete: (45/30); 16/13 Calories Row; 15 Box Jumps Step Down

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

2. Conditioning
EMOM x 20 (5 Rounds)
Minute 1: 12 Strict Presses
Minute 2: X Calories Row
Minute 3: X Box Jumps Step Down (24"/20")
Minute 4: X Calories Row

Sweat: (25/17,5); 11/8 Calories Row; 9 Box Jumps Step Down
Train: (35/25); 13/11 Calories Row; 12 Box Jumps Step Down
Compete: (45/30); 16/13 Calories Row; 15 Box Jumps Step Down

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

10.10.2022

WOD
1. Strength Cycle
Back Squat - Week 1
1x5 @65% * (moderate)
1x5 @75% * (moderate-heavy)
1x5 @85% * (heavy)

*w/90% of 1 RM

2. Conditioning
AMRAP 17
21 Wall Balls
12 Alternating Dumbbell Snatches
21 Push Ups
12 Alternating Dumbbell Snatches

Sweat: (14/8); (15/10); 15 Push Ups
Train: (20/14); (17,5/12,5); 18 Push Ups
Compete: (20/14); (22,5/15); 21 Push Ups

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

or

"Shredded Helly"
4 Sets of 10 Reps (Each Side)
Suitcase Reverse Lunges
Rest 1 Minute Between Sets

09.10.2022

WOD
Daily Sweat

A. For Time
6 Sets
30/21 Calories Ski Erg*
Rest 1 Minute Between Sets

TC: 17

- Into -

B. AMRAP 16
2 Wall Walks
10 Single Dumbell Alternating Step Ups (24"/20")

Sweat: 21/15 Calories Ski Erg; Walkouts; (15/10)
Train: 24/18 Calories Ski Erg; (17,5/12,5)
Compete: (22,5/15)

------------------
Beyond the 60
"Big Arni"
4 Sets of 8 Reps (Each Side)
Alt. Double Dumbbell Bench Presses
Rest 1 Minute Between Sets

or

"Shredded Helly"
3 Sets of 10 Reps (Each Side)
Alt. Double Dumbbell Bench Presses
Rest 1 Minute Between Sets
https://www.youtube.com/watch?v=7CHPqVxJOUE

08.10.2022

WOD
Team WOD

In Teams of 2

For Time:
AMRAP 14
(*I Go, You Go - Partners finishes full rounds)
12 Kettlebell Swings
8 Burpees to Target

-Into -

400 Meter Kettlebell Run
*Each partner needs to carry a Kettlebell

-Into -

AMRAP 14
(*I Go, You Go - Partners finishes full rounds)
12 Kettlebell Swings
8 Burpees to Target

-Into -

400 Meter Kettlebell Run
*Each partner needs to carry a Kettlebell

Sweat: (16/12)
Train: (24/16)
Compete: (28/20)

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

or

"Shredded Helly"
3 Sets of 12-15 Reps
Dumbbell Pullovers
Rest 45 Seconds Between Sets

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

07.10.2022

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

2. Conditioning
For max reps at each station:
10x 20 Seconds On/ 10 Off - Pull Ups
10x 20 Seconds On/ 10 Off - Push Presses
10x 20 Seconds On/ 10 Off - Tuck Ups

Sweat: Ring Rows, (20/15)
Train: (30/20)
Compete: Chest to Bar Pull Ups, (35/25)

------------------
Beyond the 60
"Big Arni" & "Shredded Helly"
3 Sets
Star Side Plank Hold
https://www.youtube.com/watch?v=5oB44pBFIVE
Scale: Side Plank Hold
https://www.youtube.com/watch?v=_R389Jk0tIo
30 Seconds left side
30 Seconds Rest
30 Seconds right side
30 Seconds Rest

06.10.2022

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

2. Conditioning
3 Rounds
AMRAP 3
25 Deadlifts
+ Max CrossBody Mountain Climbers

-Into-

AMRAP 3
Max Calories Row

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

------------------
Beyond the 60
"Big Arni"
4 Sets of 8-10 Reps
Weighted Hip Extensions
*Tempo: Fast Up, Slow Down
Rest 45 Seconds Between Sets
https://www.youtube.com/watch?v=CHRbTdJF_0M

or

"Shredded Helly"
3 Sets of 15-20
Hip Extensions
*Tempo: Fast Up, Slow Down
Rest 45 Seconds Between Sets
https://www.youtube.com/watch?v=7X075Hrl5lE

05.10.2022

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

2. Conditioning
3 Rounds For Time
X Burpee Box Jump Overs (24"/20")
400 Meter Run

Sweat: 21 BBJO
Train: 24 BBJO
Compete: 27 BBJO

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

04.10.2022

WOD
1. Power Snatch Complex
On the 1:45 x 6
2 Snatch High Pulls
2 Power Snatches
*Light - Moderate heavy weights!
*Focus on good technique!

2. Conditioning
EMOM x 18 (9 Rounds)
Minute 1: 10 Power Snatches
Minute 2: X Calories Assault Bike

Sweat: (30/20); (9/6 Calories Assault Bike)
Train: (35/25); (11/8 Calories Assault Bike)
Compete: (40/30); (13/11 Calories Assault Bike)

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

03.10.2022

WOD
Team WOD

In Teams of 2

For Time:
500 Double Unders
250 Kettlebell Goblet Reverse Lunges
100 Toes To Bar
250 Single Arm Kettlebell Hang Power Cleans
500 Double Unders

Sweat: 750 Single Unders; Hanging Knee Raises; (12/8)
Train: 400 Double Unders; 80 TTB; (16/12)
Compete: (24/16)

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

02.10.2022

WOD
DAILY SWEAT

MIKKOs Triangle

EMOM for 39 Minutes
1 Minute Row
1 Minute Ski Erg
1 Minute Assault Bike
1 Minute Rest

Sweat: (12/9)
Train: (15/12)
Compete: (18/15)

------------------
Beyond the 60
"Big Arni"
4 Sets 10 Reps (Each Side)
Weighted Single Leg Glute Bridges
Rest 60 Seconds Between Sets
or

"Shredded Helly"
3 Sets of 12 Reps (Each Side)
Weighted Single Leg Glute Bridges
Rest 60 Seconds Between Sets
https://www.youtube.com/watch?v=7DZkW3WlkKs
< WOD im September 2022
WOD im November 2022 >