WOD in the past

1.Front Squats
On the 1:45 x 7
3 Front Squats
*start at 50% and build to 80-85% of 1 RM



2.Conditioning
6 x 1:30 On / 1:30 Off
5 Front Squats
Max Calories Row



Sweat: 50/30
Train: 65/45
Compete: 80/60

1.Bench Presses
On the 2:30 x 5
5 Bench Presses
-Into-
10 Alt. Plate Plank Pull Through


2.Conditioning
AMRAP 16
5/5 Single Dumbell Push Presses
10 Hand-Release Push-ups
15 AbMat Sit-ups



Sweat: 15/10; Kneeling Push Ups
Train: 17,5/12,5
Compete: 22,5/15

DAILYSWEAT

In Teams of 2

Every 8:00 Minutes x 4 Rounds
60 Box Jump Overs (24"/20")
30 Strict Pull Ups
Max Calories Bike



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

TEAMWORKOUT

In Teams of 2

For Time:
60 Toes to Bar
2000 Meter Run
150 Wall Balls
100 Lateral Burpees Over Barbell
60 Toes to Bar


Sweat: 14/8; Knee Raises
Train: 45 Toes To Bar
Compete: 20/14

1.Deficit Deadlift
On the 2:00 x 6
5 Deficit Deadlifts (standing on 20 kg Plate)
*start at 50% and build in weight!


2.Conditioning
2:00 Minutes On / 1:00 Minute Off x 6 (3 Rounds)
Even:
15 Kettlebell Swings
Max Calories Ski Erg


Odd:
15 Kettlebell Swings
Max Dumbbell Floor Press


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

1. Strict Press
On the 1:30 x 8
1 Strict Presses
*start at 50-60% and built to a Daily Max!



2.Conditioning
On the 2:00 x 10 Sets:
15 Box Jumps (24""/20"")
In Remaining Time Max Reps of ...

Round A: AbMat Sit-ups 
Round B: Handstand Push Ups


Sweat: Pike Push Up or Z-Press
Train:
Compete:

1.Front Squat
On the 2:30 x 5
5 Front Squats
-Into -
5 Vertical High Jumps
*start at 50% and build to 70-75% of 1 RM



2.Conditioning
For Time:
1000 Meter Run
30 Front Squats
300 Double Unders


Sweat: 50/30; 600 Single Unders
Train: 65/45; 200 Single Unders
Compete: 80/60

1.Push + Pull
On the 3:00 x 4
10 Ring Dips (As heavy as possible)
- Into -
15 Seated (PVC) Banded Lat Pulldown
https://www.youtube.com/watch?v=MDAk3N1wEfI


2.Conditioning
For Time:
60-45-30-15 Calories Row or 40-30-20-10 Calories Bike
20-15-10-5 Burpee Pull-ups

*Women Calories:
50-35-20-10 Cal. Row/ 35-25-15-5 Cal. Bike


Sweat: Burpee + Ring Row
Train:
Compete:

1.Barbell Complex
On the 2:00 x 7
1 Deadlift + 1 Hang Power Clean + 1 Push Jerk
*start at 50% of 1RM Push Jerk and built to a Daily Max!



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


Sweat: 40/25
Train: 55/35
Comepte: 70/45

DAILYSWEAT

On the 6:00 x 6 Rounds
1 Doubble Dumbell Farmers Carry (Um die Box herrum)
15 Turkish Sit Up
10 Doubble Dumbell Box Step Over (24"/20")
15 Turkish Sit Up


Sweat: 15/10; 10/5
Train: 17,5/12,5; 15/10
Comepte: 22,5/15; 20/15

TEAMWORKOUT

In Teams of 3

AMRAP 35
5 Power Snatches
5 Calories Bike
1 Rope Climb

*Partners needs to finish full Round before Switch

Sweat: 30/20; Negative Rope Climbs
Train: 35/25
Compete: 40/30

1. Overhead Barbell Reverse Lunges
On the 3:00 x 4
10 Alt. Overhead Reverse Lunges
*Build in weight!


2.Conditionig
AMRAP 15
[2-4-6-8-10...]
Toes to Bar
Double Dumbbell Reverse Lunges
Burpees


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

BENCHMARKWORKOUT


“Nookie”
AMRAP in 20 minutes
7 Squat Cleans
7 Push Press
7 Back Squats
200 meter Run


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

1.Conditioning
4 x 4:00 Minutes On / 4:00 Off
AMRAP
15 Pull-ups
60 Double Unders
15/12 Calories Ski Erg

*Pick up where you ended in the AMRAP before


Sweat: Banded Pull Ups or Ring Rows: 120 Single Unders
Train: 12 Pull Ups; 40 Double Unders
Compete:


2.Finisher
3 Rounds of
8/8 Single Dumbell Bent over Row
15 Banded Biceps Curls

1.Deadlift
On the 1:30 x 8
1 Deadlift
*start at 50% and build to a Daily Max!



2.Conditioning
5 Rounds For Time
15 Box Jumps (24"/20")
15 Straight Leg MedBall Sit Ups
15 Kettlebell Swings


Sweat: 16/8; 14/8
Train: 20/12
Comepte: 24/16; 20/14

"DAILYSWEAT

In Teams of 2

2 Rounds For Time
1600 Meter Run
20 Wall Walks
60 Burpee


Sweat: 1200 Meter Run; Walkouts
Train:
Compete:
"

1.Squat Clean
On the 1:45 x 7
2 Touch and Go Squat Cleans
*start at 50% and built to



2.Conditioning
AMRAP 20
1,2,3,4,5,....
Power Cleans
Handstand Push-ups
Jump Squats


Sweat: 30/20; Z-Presses
Train: 45/30
Compete: 60/40

1. Turkish Get Ups
On the 3:30 x 4
3/3 Turkish Get Ups
- Into -
10/10 Half Kneeling Pall of Presses


2.Conditioning
For Max Reps
EMOM x 16 (4 Rounds)
Minute 1: Calories Ski Erg
Minute 2: AbMat Sit-ups
Minute 3: Double Unders
Minute 4: Rest


Sweat: Single Unders
Train:
Compete:

1. 3 Position Power Snatch
On the 1:45 x 7
1 High Hang + Hang + Floor
*start light and build to a Daily Max!



2.Conditioning
AMRAP 16
4 Burpee Box Jumps (24"/20")
8 Pull Ups
12 Alternating Dumbbell Snatches



Sweat: 15/10; Baneded Pull Ups or Ring Rows
Train: 17,5/12,5
Compete: 22,5/15

1.Front Squat
On the 2:30 x 6
8-8-6-6-4-4
Front Squats
*start at 50% and built to 75-80% of 1 RM



2.Conditioning
For Time:
60-40-20 Calorie Row or 50-30-10 Calories Bike
30-20-10 Front Rack Reverse Lunges

*Women's Calories Row: 48-32-16 or Bike 40-20-10

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

"

1.Push Press
On the 1:45 x 7
3 Push Presses
*start at 50% and built to 75-80%



2.Conditioning
For Time:
600 Meter Run
50 Toes to Bar
40 Doubble Dumbbell Push Press
30 Doubble Dumbbell Hang Power Cleans
200 Meter Farmer's Carry


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

DAILYSWEAT


A) 3 Rounds for Time (TC: 20)
50 Wall Balls
50/35 Calories Ski Erg


B) 3 Rounds For Time (TC:20)
40 Hand Release Push Ups
100 Double Unders



Sweat: 14/8; Kneeling Hand Release Push Ups; 200 Single Unders
Train:
Compete: 20/14

OPENWORKOUT 25.2

(22.3 repeat)

For time:

21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)

Time cap: 12 minutes

♀ 65, 75, 85 lb (29, 34, 38 kg)
♂ 95, 115, 135 lb (43, 52, 61 kg)

Scaled:
♀ Jumping pull-ups, then pull-ups, then chest-to-bar pull-ups | single-unders |
45, 55, 65 lb (20, 25, 29 kg)

♂ Jumping pull-ups, then pull-ups, then chest-to-bar pull-ups | single-unders |
65, 85, 105 lb (29, 38, 47 kg)

1.Hang Power Snatch
On the 1:45 x 7
3 Pausing Hang Power Snatches
*Pause for 3 Seconds at knee height


2.Conditioning
In Teams of 2
AMRAP 18
10,20,30,40
Calorie Row
Hang Power Snatches
1,2,3,4, (each Person)
Wall Walk


Sweat: 25/15;
Train: 30/20;
Compete: 35/25;

1.Push + Midline
On the 2:30 x 5
10 Ring Push Ups
- Into -
10 Turkish Sit Ups


2.Conditioning
5 x 2:00 Minute On / 2:00 Off
X Burpee To Target
Max Calories Bike


Sweat: 8 Burpee To Target
Train: 10 Burpee To Target
Compete: 12 Burpee To Target

BENCHMARKWORKOUT

“BADGER”
3 Round For Time
30 Squat Cleans
30 Pull-Ups
800 meter Run


Sweat: 30/20; Banded Pull Ups or Ring Rows; 600 Meter Run
Train: 35/25; 20 Pull Ups
Compete: 40/30;

1.Push Jerk
On the 1:30 x 8
1 Pausing Push Jerks
*pause for 3 Seconds in Catch Position
*start at 50% and built to 85-90% of 1 RM Push Jerk



2.Conditioning
For Time (TC: 14)
60 Toes to Bar
60 Push Jerks


Sweat: 30/20; Knee Raises
Train: 45/30
Compete: 60/40



3.Finisher
3 Sets of
10 Dumbell /Plate Side Raises
10 Leg Raises over Dumbell

1. Deadlift
On the 2:30 x 5
10-8-6-4-2
*start at 50% and built to 80-85% of 1 RM Deadlift


2.Conditioning
10 Rounds For Time:
3 Deadlifts
1-2-3...8-9-10
High Box Jump Overs (30"/24")


Sweat: 65/40; Box Height (24"/20")
Train: 90/65
Compete: 115/80

"DAILYSWEAT
On the 7:00 x 5 Rounds
40 Sit Ups
30 Alt Single Dumbbell Goblet Reverse Lunges
20 Laterall Dumbell Burpees
10 Strict Pull Ups



Sweat: 15/10; Banded Pull Ups or Ring Rows
Train: 17,5/12,5
Compete: 22,5/15