WOD in the past

1. Conditioning
5 x AMRAP 4
12 Double Dumbbell Box Step Overs
15 Toes To Bar
Max Burpee Box Jump Overs In Time Remaining

Rest 1 Minute Between AMRAPs

Sweat: Hanging Knee Raises; (15/10)
Train: 12 Toes To Bar; (17,5/12,5)
Compete: (22,5/15)

2. Finisher
3 Sets
25 Seconds Kettlebell Side Bends + 25 Seconds Hold (left side)
Rest 10 Seconds
25 Seconds Kettlebell Side Bends + 25 Seconds Hold (right side)
Rest 10 Seconds

1. Snatch Complex
On the 1:30 x 7 Sets
1 Power Snatch
+ 2 Hang Squat Snatches *w/ 1 Sec Pause in Bottom Position

Beginner:
On the 1:30 x 7 Sets
1 Power Snatch
+ 2 Hang Power Snatches *w/1 Sec Pause in Catch

2. Conditioning
E2MOM x 8 (4 Rounds)
1: 24 Power Snatches
2: X Calories Assault Bike

Sweat: PS (30/20); AB (21/17)
Train: PS (35/25); AB (24/20)
Compete: PS (40/30); AB (30/24)

DAILY SWEAT

AMRAP 5: Single Dumbbell Box Step-ups (24"/20")
AMRAP 5: Calories Ski Erg
AMRAP 4: Single Dumbbell Devil's Press
AMRAP 4: Calories Ski Erg
AMRAP 3: Single Dumbbell Push Presses
AMRAP 3: Calories Ski Erg
AMRAP 2: Push Ups
AMRAP 2: Calories Ski Erg

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

TEAM WOD

[In Teams of 2]

For Time:

400 Meter Run (Together)

2 Rounds:
40 Pull Ups
60 Wall Balls

400 Meter Run (Together)

2 Rounds
40 Pull Ups
60 Wall Balls

400 Meter Run (Together)

Sweat: 60 Ring Rows, (14/8)
Train: 32 Pull Ups; (20/14)
Compete: (20/14)

1. Conditioning
[On the 0:00]
For Time:
21 Hang Power Cleans
21 Burpee Box Jumps
21 Hang Power Cleans

[On the 8:00]
For Time:
15 Hang Power Cleans
15 Burpee Box Jumps
15 Hang Power Cleans

[On the 16:00]
For Time:
9 Hang Power Cleans
9 Burpee Box Jumps
9 Hang Power Cleans

[Cap at 24:00]

Sweat: (35/25); (40/30); (50/35)
Train: (40/30); (50/35); (60/40)
Compete: (50/35); (60/40); (70/45)

2. Finisher
5 Sets 40 Seconds On/ 20 Seconds Off
Max Seated Banded Lat Pull Downs

1. Bench Press
4 Sets of 10-12 Reps
Rest 60-90 Seconds Between Sets
[Moderate Weights!]

2. Conditioning
EMOM x 18 (9 Rounds)
Minute 1: X Calories Assault Bike
Minute 2: 12 Slam Balls

Sweat: (10/8) Calories Assault Bike; (15/10)
Train: (12/10) Calories Assault Bike; (20/15)
Compete: (15/12) Calories Assault Bike; (20/15)

1. Front Squat
5-5-3-3-1-1
*Build In Weight!
*Start @50-60% of your 1 RM Front Squat

2. Conditioning
"JOKER"
For Time:
1-10 Toes to Bar
10-1 Front Squats

Sweat: Hanging Knee Raises; (40/30)
Train: (60/40)
Compete: (70/50)

1. Deadlift
On the 2:00 x 5
5 Reps
@moderate - heavy weights

2. Partner WOD
In Teams of 2
AMRAP 16
5 Burpees
10 Kettlebell Swings
X Calories Row or Assault Bike*

*10/8 Calories Row
*8/6 Calories Assault Bike

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

1. Split Jerk
Every 90 Seconds x 7 Sets
3 Reps
*w/ 1 Second Pause In Catch
*Build In Weight.
*As Heavy As Form Allows!

2. Conditioning
AMRAP 8
Max Shoulder to Overhead
*On the Minute: 20 Double Unders [Starting at 00:00]

Rest 2 Minutes

AMRAP 8
Max Double Unders
*On the Minute: 8 Shoulder to Overhead [Starting at 00:00]

Sweat: 30 Single Unders; (30/20)
Train: (40/30)
Compete: (50/35)

DAILY SWEAT

For Max Reps
14 x Double Tabata 40 Seconds On/ 20 Seconds Off (7 Rounds)
Max Calories Row
Max Slam Balls

Rest 1 Minute

14 x Double Tabata 40 Seconds On/ 20 Seconds Off (7 Rounds)
Burpees to Target
Double Kettlebell (Suitcase) Reverse Lunges

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

TEAM WOD

"TRIPLE TROUBLE"
[In Teams of 3]
For Time:
1500 Meter Ski Erg
150 Hang Power Cleans
1500 Meter Ski Erg
150 Push Jerks

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

1. Power Snatch
On the 1:30 x 7
1 Power Snatch
+ 1 Low Hang Power Snatch
*Build to a heavy Set

BEGINNER:
2 Power Snatches
+ 2 Low Hang Power Snatches
*Light-Moderate Weights
*Focus on good technique!

2. Conditioning
"THREE STRIKES"
AMRAP 15
3 Power Snatches
3 Box Jumps (24"/20")
6 Power Snatches
6 Box Jumps (24"/20")
9 Power Snatches
9 Box Jumps (24"/20")
...
[Continue To Add 3 Reps Each Round]

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

1. Back Squat
2-2-2-2-2-2
*In 12 Minutes Build to a Heavy Set of 2

2. Conditioning
27-21-15 reps for time of
Back Squats
Handstand Push-ups

Sweat: (40/30); Double Dumbbell Z-Presses
Train: (60/40); 21-15-9
Compete: (70/50)

1. Conditioning
[ALL TRACKS]
"STATION WAGON"
For Max Reps
On the Minute x 27 [9 Rounds]
Minute 1: Calories Assault Bike
Minute 2: Shuttle Runs (10 Meters)
Minute 3: Rest

2. Finisher
3 Sets
40 Seconds Max Dumbbell Crush Grip Curls
20 Seconds Rest
40 Seconds Max Banded Tricep Extentions
20 Seconds Rest

1. Sumo Deadlift
3-3-3-3-3-3
*w/ 3 Seconds Down
*Deadstop
*Build to a heavy Set!

2. Conditioning
5 Rounds For Time of
15 Lateral Barbell Burpees
10 Deadlifts

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

1. Strength
On the 1:30 x 5
5 Strict Presses
*Build to a Heavy Set of 5
*Start @40% of your 1 RM

2. Conditioning
AMRAP 16
4 Pull Ups
6 Double Dumbbell Front Squats
24 Double Unders

Sweat: 6 Ring Rows; (15/10); 35 Single Unders
Train: (17,5/12,5); 4 Toes To Bar; 18 Double Unders
Compete: Chest To Bar Pull Ups; (22,5/15)

DAILY SWEAT

20 Rounds For Time
X Calorie Machine of Choice*
5 Hand-Release Push Ups
4 Double Dumbbell Hang Snatches

*8/6 Calorie Assault Bike
8/6 Calorie Ski
10/8 Calorie Row

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

IN TEAMS OF 2
"ONLY FRANS"

For Time:
"Relay - I Go, You Go"
9-6-3:
Thrusters
Strict Pull Ups

[Rest 90 Seconds]

12-9-6:
Thrusters
Toes to bar

[Rest 90 Seconds]

15-12-9:
Thrusters
Burpees to target

Sweat: Ring Rows, (40/30); (35/25); (30/20)
Train: 6-4-2 Strict Pull Ups; (50/35); (40/30); (35/25)
Compete: (60/40); (50/35); (40/30)

1. Deadlift
5-5-3-3-1-1
Build to a heavy Single!

2. Conditioning
"PUSH TO START"
For Time:
4-8-12-16-20
Deadlifts
20-40-60-80-100
Double Unders

Sweat: (60/40); Single Unders (DU x2)
Train: (80/60)
Compete: (100/70)

1. Conditioning
EMOM x 30 (10 Rounds)
Minute 1: X Calorie Ski Erg
Minute 2: X Calorie Assault Bike
Minute 3: Rest

Sweat: (10/8)
Train: (13/10)
Compete: (18/15)

2. Cool Down

1. Strength
On the 1:30 x 7
1 Pausing Front Squat *w/2 Seconds Pause in Bottom Position
+ 2 Front Squats
*MODERATE WEIGHTS!

2. Conditioning
"OPENING UP"
AMRAP 14:
10 Wall Balls
10 Box Jump Overs (24"/20")
20 Wall Balls
10 Box Jump Overs (24"/20")
30 Wall Balls
10 Box Jump Overs (24"/20")
...
Add 10 Wall Balls Per Round


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

1. Conditioning
"WHAT THE HELEN"
For Time:
400m Run
63 Kettlebell Swings
36 Pull Ups
400m Run

Sweat: (16/12)
Train: (24/16)
Compete: Chest To Bar Pull Ups; (32/24)

2. Finisher
On the 1:15 x 5
8-12 Barbell Pendlay Rows
In Remaing Time Max Banded Face Pulls
Rest 30 Seconds Between Sets

1. Strength Conditioning"
"THE OTHER TOTAL"
A) On the 1:10 x 8
2 TnG Power Cleans
*Build in Weight

Rest 1:10 Minutes

B) On the 1:10 x 8
3 Push Presses
*Build In Weight
*From Floor

Rest 1:10

AMRAP 7
Max Burpees

*MODIFICATIONS A&B :
- 4 TNG Power Cleans
- 6 Push Preses @lighter weight

Sweat: (17,5/12,5)
Train: (22,5/15)
Compete: (25/20)

DAILY SWEAT

AMRAP 13
Ascending Ladder
1,2,3,4,5,6,(…)
Wall Balls
Kettlebell Swings
*Continue Adding (1) Rep

Rest 3 Minutes Between AMRAPs

AMRAP 13
Ascending Ladder
2,4,6,8,10,12,(…)
Alternating Jumping Lunges
Tuck Ups
*Continue Adding (2) Reps

AMRAP 13
Ascending Ladder
1,2,3,4,5,6,(…)
Wall Balls
Kettlebell Swings
*Continue Adding (1) Rep

Rest 3 Minutes Between AMRAPs

AMRAP 13
Ascending Ladder
2,4,6,8,10,12,(…)
Alternating D-Ball Jumping Lunges
Tuck Ups
*Continue Adding (2) Reps

Sweat: (14/8); (16/12); (15/10)
Train: (20/14); (24/16); (20/15)
Compete: (20/14); (32/24); (20/15)

TEAM WOD

In Teams of 3

For Time:
60 Calories Ski Erg
120 Shoulder to Overhead
120 Double Dumbbell Plank Rows
60 Calories Ski Erg
90 Shoulder to Overhead
90 Double Dumbbell Plank Rows
60 Calories Ski Erg
60 Shoulder to Overhead
60 Double Dumbbell Plank Rows

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

1. Conditioning


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. Body Amor
3-4 Sets
10-12 Double Dumbbell Arnorld Presses
12-15 Barbell Good Mornings
Rest 1 Minute Between Sets

1. Core & Lat Strength
4-5 Sets For Quality
6-8 Strict Toes To Bar
8-10 (Each Side) Single Arm Ring Rows
Rest 1 Minute Between Sets

2. Conditioning
6 Rounds For Time
20 Box Jump Overs (24"/20")
40 Seconds Double Kettlebell Farmers Carry Hold

Sweat: 15 BJO, (24/16)
Train: (28/20)
Compete: (32/24)

1. Strength
On the 3:15 x 4
8-10 Sumo Deadlifts
+10-12 Double Dumbbell Floor Presses
*Build in weight!
*Moderate-Heavy Weights
*Focus on good technique!

2. Conditioning
EMOM x 12 (6 Rounds)
Minute 1: X Calorie Row
Minute 2: 12 Sumo Deadlift High Pulls

Sweat: 12/9 Calorie Row; (30/20)
Train: 15/12 Calorie Row; (40/30)
Compete: 18/15 Calorie Row; (50/35)

1. Barbell Thruster
On the 2:00 x 5
10-8-6-4-2:
Barbell Thrusters
*Build in Weight

2. Conditioning
"BOOM BOOM POW"
For Time:
30 Double Dumbbell Thrusters
50/35 Calorie Assault Bike
150 Double Unders

Sweat: (15/10); 300 Single Unders
Train: (17,5/12,5)
Compete: (22,5/15)

1. Power Clean Complex
In 12 Minutes Build to A Heavy Complex of:
1 High Hang Power Clean
1 Hang Power Clean (above the knee)
1 Power Clean (floor)

2. Conditioning
"RED HANDED"
AMRAP 15
3 Hang Power Cleans
3 Burpees
3 Pull Ups
6 Hang Power Cleans
6 Burpees
6 Pull Ups
9 Hang Power Cleans
9 Burpees
9 Pull Ups
...
[Add 3 Reps Per Round]

Sweat: (40/30)
Train: (50/35)
Compete: (60/40)

DAILY SWEAT

For Max Reps
Double Tabata 30 x 40 Seconds On/ 20 Off (10 Rounds)
1: Max Calorie Assault Bike
2. Max Single Arm Kettlebell Push Presses
3: Max Alternating D-Ball Step Ups (24"/20")

Sweat: (16/12); (15/10)
Train: (24/16); (20/15)
Compete: (28/20); (30/20)

FROHES NEUES JAHR!

Geschlossen