WOD in the past

1. Strength
On the 1:30 x 7
2 Pausing Front Squats
*2 Seconds Pause In Bottom Position
*Build to a heavy set!

2. Conditioning
AMRAP 2-2-2-2-3
200 Meter Run
In Remaining Time Max Front Squats

Rest 1 Minute Between Sets

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

1. Power Clean
On the 1:30 x 7
3-Position Power Clean
1. High Hang (Pockets)
2. Hang (Knee Level)
3. Floor
*Build In Weight!

2. Conditioning
"HEARTLESS"
4 Rounds For Time:
12 Power Cleans
15 Toes To Bar
50 Double Unders

Sweat: Hanging Knee Raises; (35/25); 75 Single Unders
Train: 10 Toes To Bar; (50/35)
Compete: (60/40)

------------------
Beyond the 60
"Big Arni"
4 Sets 8-10 Reps (Each Side)
Double Kettlebell Split Squats
*Tempo: 2 Seconds Down, Fast Up
Rest 60 Seconds Between Sets

Or

"Shredded Helly"
3 Sets 12-15 Reps (Each Side)
Double Kettlebell Split Squats
*Tempo: 2 Seconds Down, Fast Up
Rest 45-60 Seconds Between Sets

https://www.youtube.com/watch?v=8NMuIKUmL-k

Daily Sweat

Part A
5 Rounds

2 Minutes to complete:
X Calories Row

Rest 30 Seconds

2 Minutes to complete:
22 Single Arm Kettlebell Thruster

Rest 30 Seconds

Sweat: (26/20 Calories Row); (12/8)
Train: (32/26 Calories Row); (16/12)
Compete: (36/30 Calories Row); (24/16)

2 Minutes Rest

Part B
6 Rounds 40 Seconds On/ 20 Seconds Off
Max Plate Russian Twists
Max Plate Turkish Sit-Ups

------------------
Beyond the 60
"Big Arni" & "Shredded Helly"
3-4 Sets 20 (Each Side) Banded Abduction
Rest 45-60 Seconds Between Sets

https://www.youtube.com/watch?v=2rVIYKWN1i4

TEAM WOD

33 Minutes to finish: "You go I go Style"

400 Meter Run (Together)

4 Rounds:
30 Deadlifts
15 Synchro Bar Facing Burpees

400 Meter Run (Together)

3 Rounds:
30 Deadlifts
15 Synchro Bar Facing Burpees

400 Meter Run (Together)

2 Rounds:
30 Deadlifts
15 Synchro Bar Facing Burpees

Sweat: (50/35)
Train: (70/50)
Compete: (80/60)

--------------
Beyond the 60
"Big Arni" or "Shredded Helly"
4 Sets 15-20 Banded Good Mornings
*Slow Down, Fast Up!
Rest 45 Seconds Between Sets

1. Open Workout 22.1

Complete as many rounds as possible in 15 minutes of:
3 wall walks
12 dumbbell snatches
15 box jump-overs

RX'd: (22,5/15); (24"/20")
Scaled: Scaled Wall Walks, (10/5); (24"/20")


--------------
Beyond the 60
"Big Arni"
4 Sets
16-20 (8-10 Each Side) Alternating Bent Over Rows
Rest 60 Seconds Between Sets

"Shredded Helly"
3 Sets
24-30 (12-15 Each Side) Alternating Bent Over Rows
Rest 60 Seconds Between Sets

1. Conditioning

[ALL TRACKS]

EMOM x 32 (8 Rounds)
Minute 1: Max Calories Assault Bike
Minute 2: Max Calories Ski
Minute 3: Max 10 Meter Shuttle Runs
Minute 4: Rest

--------------
Beyond the 60
"Big Arni" & "Shredded Helly"
3 Sets
40 Seconds Kettlebell Side Bends (right)
20 Seconds Rest
40 Seconds Kettlebell Side Bends (left)
20 Seconds Rest
40 Seconds Max Tuck Ups
60 Seconds Rest

1. Barbell Complex
In 11 Minutes Build to a Heavy Complex of:
1 Power Clean
+ 1 Hang Power Clean
+ 1 Reverse Lunge (right)
+ 1 Reverse Lunge (left)

2. Conditioning
12 Rounds For Time:
4 Hang Power Cleans
6 Barbell Reverse Lunges

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

----------------
Beyond the 60
1. Barbell Complex
In 11 Minutes Build to a Heavy Complex of:
1 Power Clean
+ 1 Hang Power Clean
+ 1 Reverse Lunge (right)
+ 1 Reverse Lunge (left)

2. Conditioning
12 Rounds For Time:
4 Hang Power Cleans
6 Barbell Reverse Lunges

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

----------------
Beyond the 60
"Big Arni"
4 Sets of
10-12 GHD Hip Extension (Weighted with D-Ball) 2 Seconds Hold @Top
Rest 60 Seconds Between Sets

Or

"Shredded Helly"
3 Sets of
15-20 GHD Hip Extensions (optional: weighted) 2 Seconds Hold @Top
Rest 45-60 Seconds Between Sets

1. Barbell Complex
On the 2:00 x 6
2 Strict Presses
+ 4 Push Presses
*Build to a heavy Complex

2. Conditioning
AMRAP 14
12 Single Arm Dumbbell Push Presses
24 Double Unders
12 Alternating Dumbbell Snatches
24 Double Unders

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

----------------
Beyond the 60
"Big Arni"
4 Sets
8 (Each Side) Seated Single Arm Arnold Presses
- Into -
30-40 Seconds Max Bent Over Reverse Flys (light weight)
Rest 60-90 Seconds Between Sets

"Shredded Helly"
3 Sets
12-15 (Each Side) Seated Single Arm Arnold Presses
- Into -
30-40 Seconds Max Bent Over Reverse Flys (light weight)
Rest 45-60 Seconds Between Sets

1. Front Squat
On the 1:30 x 7
1 Pausing Front Squat
*w/ 2 Seconds Pause In Bottom Position
+ 2 Front Squats
*Build to a Heavy Set!

2. Conditioning
AMRAP 17
50 Wall Balls
40 Burpees
30 Front Squats
20 Pull Ups

Sweat: (14/8); (30/20)
Train: (20/14); (40/30)
Compete: (20/14); (50/35)

----------------
Beyond the 60
"Big Arni"
4 Sets
8-10 Reps (Each Side) Split Stance Single Leg Romanian Deadlifts
Rest 60 Seconds Between Sets

Or

"Shredded Helly"
3 Sets
12-15 (Each Side) Split Stance Single Leg Romanian Deadlifts
Rest 45-60 Seconds Between Sets

Daily Sweat

7 Rounds For Max Reps
1 Minute Max Calories Ski Erg
1 Minute Max AbMat Sit Ups
1 Minute Max Kettlebell Swings
1 Minute Rest

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

----------------
Beyond the 60
"Big Arni" & "Shredded Helly"
4 Sets
20 Seconds Side Plank Lifts (right)
10 Seconds Rest
20 Seconds Side Plank Hold (right)
10 Seconds Rest
20 Seconds Side Plank Lifts (left)
10 Seconds Rest
20 Seconds Side Plank Hold (left)
30 -60 Seconds Rest Between Sets

Team Workout

In Teams of 2

AMRAP 28
20 Strict Pull Ups
120 Double Unders
30 Toes To Bar
40 Box Jump Overs (24"/20")

Sweat: (240 Single Unders); (Hanging Knee Raises)
Train: (16 Strcit Pull Ups); (24 Toes To Bar)

----------------
Beyond the 60
"Big Arni"
4 Sets
16-20 (8-10 Each Side) Alternating Dumbbell Hammer Curls
Rest 60 Seconds Between Sets

or

"Shredded Helly"
3 Sets
24 (12 Each Side) Alternating Dumbbell Hammer Curls
Rest 45-60 Seconds Between Sets

1. Power Clean
1-1-1-1-1-1
*In 11 Minutes Build to a Heavy Single!

2. Conditioning
For Max Reps
6 Rounds
1 Minute On/ 30 Seconds Off
Power Cleans

- Into -

6 Rounds
1 Minute On/ 30 Seconds Off
Max Calories Assault Bike

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

----------------
Beyond the 60
"Big Arni"
4 Sets
8 Reps (Each Side) Double Kettlebell Bulgarian Split Squats
Rest 1:15 Between Sets

or

"Shredded Helly"
3 Sets
12 Reps (Each Side) Dumbbell Goblet Bulgarian Split Squats
Rest 1:15 Between Sets

1. Jerk Complex
6 Sets
2 Jerk Drives
+ 2 Push Jerks *w/ 2 Seconds Pause in Catch
Rest as needed between sets
*Build In Weight!

2. Conditioning
Five 3-Minute Rounds of:
20 Single Dumbbell Box Step-ups
Max Reps of Push Jerks
Rest 1 Minute Between Rounds

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

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

"Big Arni"
4 Sets:
10-12 Lateral Raises (Double Dumbbell)
Rest 60 Seconds Between Sets

or

"Shredded Helly"
3 Sets:
15-20 Lateral Raises (with small plates or light Dumbbells)
Rest 45-60 Seconds Between Sets

1. Hang Power Snatch Complex
On the 1:30 x 7
1 Low Hang Power Snatch
+ 1 Hang Power Snatch
*w/ 1 Second Hold in Catch
*Build to a Heavy Complex

2. Conditioning
5 Rounds For Time:
21 Hang Power Snatches
15 Lateral Barbell Burpees

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

----------------
Beyond the 60
"Big Arni"
4 Sets
8-10 Double Dumbbell Bench Presses
- Into -
1 Set Max Banded Tricep Extentions
Rest 60 Seconds Between Sets

or

"Shredded Helly"
3 Sets
12-15 Double Dumbbell Bench Presses
- Into -
1 Set Max Banded Tricep Extentions
Rest 45-60 Seconds Between Sets

1. Thruster
7-7-5-5-3-3
*Build In Weight

2. Time-Priority Fran
2 Rounds for Reps:
60 Seconds of Thrusters
60 Seconds of Pull Ups
45 Seconds of Thrusters
45 Seconds of Pull Ups
30 Seconds of Thrusters
30 Seconds of Pull Ups

2 Minutes Rest Between Rounds

Sweat: (20/15); Ring Rows
Train: (30/20)
Compete: (40/30)

----------------
Beyond the 60
"Big Arni"
4 Sets
8-10 (Each Side) Single Arm Bent Over Row
Rest 60 Seconds Between Sets

or

"Shredded Helly"
12-15 (Each Side) Single Arm Bent Over Row
Rest 45 Seconds Between Sets

1. Deadlift Primer
EMOM x 5
5 Deadlifts
*Build In Weight

2. Valentinstag Team Workout
In Teams of 2
For Time:
500 Meter Row
60 Deadlifts
750 Meter Row
40 Deadlifts
1000 Meter Row
20 Deadlifts
1250 Meter Row
10 Deadlifts

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

----------------
Beyond the 60
"Big Arni"
4 Sets
8-10 (Each Side) Single Leg Glute Bridges
*Tempo: Slow Down, Fast Up
*Weighted with Dumbbell or D-Ball
Rest 30 Seconds
30-40 Seconds Wall Sit (*Optional: Weighted)
Rest 1 Minute Between Sets

or

"Shredded Helly"
3 Sets
12-15 (Each Side) Single Leg Glute Bridges
*Tempo: Slow Down, Fast Up
*Weighted with Dumbbell or D-Ball
Rest 30 Seconds
30-40 Seconds Wall Sit (*Optional: Weighted)
Rest 45-60 Seconds Between Sets

Daily Sweat

For Time
50-40-30-20-10
Double Kettlebell Front Rack Reverse Lunges
Slam Balls
25-20-15-10-5
Calories Machine of Choice

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

NEW YEARS BASH SWEAT

1. Back Squat
3-3-3-1-1-1
*Build in Weight!

2. Conditioning
On the 1:30 x 10 (5 Rounds)
1: 18 Back Squats
2: X Calories Ski Erg

Sweat: (35/25); (15/12)
Train: (50/35); (18/15)
Compete: (60/40); (21/18)

1. Conditioning
For Time
50 Double Dumbbell Push Presses
40 Lateral Dumbbell Burpees
30 Toes To Bar
40 Double Dumbbell Push Presses
30 Lateral Dumbbell Burpees
20 Toes To Bar
30 Double Dumbbell Push Presses
20 Lateral Dumbbell Burpees
10 Toes To Bar

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

2. Finisher
4 Sets
30 Seconds Double Dumbbell Bent Over Rows
+ 30 Seconds Hold
30 Seconds Rest

1. Deadlift
6-6-4-4-2-2
*Build to a Heavy Set of 2
*Start @ around 50% of your 1RM

2. Conditioning
In 14 minutes, complete as much as possible of:
2 Deadlifts
10 Box Jumps
4 Deadlifts
10 Box Jumps
6 Deadlifts
10 Box Jumps
8 Deadlifts
10 Box Jumps
(...)
*Continue Adding 2 Deadlifts Each Round

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

1. Hang Squat Clean
On the 1:30 x 7
1 Squat Clean
+ 1 Hang Squat Clean
*Build In Weight!

2. Conditioning
AMRAP 15
3 Hang Squat Cleans
4 Hand Release Push Ups
5 Kettlebell Swings

Sweat: (40/30); (16/12)
Train: (60/40); (24/16)
Compete: (70/50); (32/24)

1. Strict Press
1-1-1-1-1-1
In 9 Minutes Build to a Heavy Single!

2. Conditioning
5 Rounds For Time

2 Rounds
7 Pull Ups
21 Double Unders

400 Meter Run

Sweat: 35 Single Unders; 9 Ring Rows
Compete: Chest to Bar Pull Ups

DAILY SWEAT

1. SWEAT
On the Minute x 24 (8 Rounds)
Minute 1: Max Wall Balls
Minute 2: Max Calories Row
Minute 3: Rest

2. SWOLE & SEXY
6x 40 Seconds On/ 20 Seconds Off (3 Rounds)
Barbell Bicep Curls @20/15kg
Banded Face Pulls

TEAM WOD

In Teams of 2

By In:
AMRAP 6
Calories Ski Erg or Assault Bike

- Into -

AMRAP 18
8 Deadlifts
6 Hang Power Cleans
4 Shoulder to Overhead

- Into -

By In:
AMRAP 6
Calories Ski Erg or Assault Bike

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

Look Better Naked Benchmark Workout Repeat

1. "MINS LBNC Benchmark"
AMRAP 16
6 Lateral Dumbbell Burpees
8 Alternating Dumbbell Snatches
10 Air Squats

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

No Equipment/ Home Version
"MINS LBNC Benchmark"
AMRAP 16
6 Lateral Odd-Object Burpees
8 Odd-Object Ground to Overhead
10 Air Squats

[*Odd-Object: Tasche oder Rucksack mit Büchern]

2. Finisher
3 Sets
16 Alternating Double Dumbbell Bench Presses
Into
40 Seconds Max Push Ups
Rest 1 Minute Between Sets

1. Barbell Bent Over Row
4 Sets of 10 Reps
*Moderate Heavy Weights
*Tempo: 30X1
Rest 1 Minute Between Sets

2. Conditioning
For Time:
100 Double-unders
21 Strict Pull Ups
42 Russian Kettlebell Swings
100 Double-unders
15 Strict Pull Ups
30 Russian Kettlebell Swings
100 Double-unders
9 Strict Pull Ups
18 Russian Kettlebell Swings

Sweat: 200 Single Unders; 30,20.10 Ring Rows (AHAP); (16/12)
Train: 75 Double Unders; 15-12-9 Strict Pull Ups; (24/16)
Compete: (32/24)

1. Clean Complex
On the 1:45 x 7 Sets
2 Clean High Pulls
+ 1 Power Clean *w/ 1 Sec Pause in Catch
+ 1 Hang Power Clean *w/ 1 Sec Pause in Catch
Build to a moderate heavy Set!

2. Conditioning
Repeat - Open Workout 15.4
Complete as many reps as possible in 8 minutes of:

3 Handstand push-ups
3 Cleans
6 Handstand push-ups
3 Cleans
9 Handstand push-ups
3 Cleans
12 Handstand push-ups
6 Cleans
15 Handstand push-ups
6 Cleans
18 Handstand push-ups
6 Cleans
21 Handstand push-ups
9 Cleans
(...)

Etc., adding 3 reps to the handstand push-up each round,
and 3 reps to the clean every 3 rounds.

Train: (60/40)
Compete (RXd): (80/60)


Sweat:
Complete as many reps as possible in 8 minutes of:
3 Double Dumbbell Push Presses
3 Cleans
6 Double Dumbbell Push Presses
3 Cleans
9 Double Dumbbell Push Presses
3 Cleans
12 Double Dumbbell Push Presses
6 Cleans
15 Double Dumbbell Push Presses
6 Cleans
18 Double Dumbbell Push Presses
6 Cleans
21 Double Dumbbell Push Presses
(...)

Etc., adding 3 reps to the push press each round, and 3 reps to the clean every 3 rounds.

Double Dumbbell Push Press (15/10);
Clean (40/30)