WOD in the past

"BYE BYE 2021"

In Teams of 2

AMRAP 24
42/30 Calorie Assault Bike
30 Push Ups
18 Front Squats

Rest 1 Minute

In 8 Minutes Build to a heavy Set of 3 Front Squats.
*From Floor

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

1. Sumo Deadlift
5-5-5-5-5
*Build to a Moderate Heavy Set!
*Start @50-60% of 1 RM Deadlift
*Deadstop! (No TnG)

2. Conditioning
For Time
50-30-10
Deadlifts
30-20-10
Toes To Bar

Sweat: (60/40); Hanging Knee Raises
Train: (70/50); 25-15-5 Toes To Bar
Compete: (80/60)

1. Push Jerk
1-1-1-1-1-1
*Build to a heavy Single

2. Conditioning
"YOU UP?"
AMRAP 12:
1 Burpee Box Jump (24"/20")
1 Push Jerk
2 Burpee Box Jumps (24"/20")
2 Push Jerks
3 Burpee Box Jumps (24"/20")
3 Push Jerks
...
Add 1 Per Per Round

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

1. Conditioning
"CONCRETE JUNGLE"
On the 4:00 x 6 Rounds
400 Meter Run
X Calorie Ski

Sweat: (15/9)
Train: (18/12)
Compete: (21/15)

2. Body Amor
3 Sets
30 Seconds Max Band Pull Aparts
30 Seconds Rest
30 Seconds Kettlebell Goblet Wall Sit
30 Seconds Rest

1. Snatch Complex
On the 1:45 x 6
2 Snatch High Pulls
+ 1 Power Snatch*
+ 2 Hang Power Snatches*
*1 Sec Pause in Catch

**Light-Moderate Weights;
Focus on Good Technique!

2. Conditioning
4x AMRAP 4
2 Wall Walks
6 Hang Power Snatches

Rest 1 Minute Between Rounds

Sweat: (25/17,5)
Train: (35/25)
Compete: (40/30)

TEAM CHRISTMAS SWEAT

"12 DAYS OF MINS"

[In Teams of 2]

FOR TIME:
1 Thruster
2 Hang Power Cleans
3 Deadlifts
4 Burpees
5 Pull Ups
6 Slam Balls
7 Hand Release Push-ups
8 Reverse Lunges
9 Jump Squats
10 Kettlebell Swings
11 V-Ups
12 Wallballs

Sweat: BB (30/20); D-Ball (15/10); KB(16/12); WB (14/8); Ring Rows
Train: (40/30); (15/10); KB (24/16); (20/14)
Compete: (50/35); (20/15); KB (32/24); (20/14)

Workout Schema:
1
2-1
3-2-1
4-3-2-1
5-4-3-2-1
(…)
12-11-10-9-8-7-6-5-4-3-2-1

MERRY CHRISTMAS!

CLOSED.

TEAM X-MAS SWEAT

In Teams of 2

For Time:

12 Rounds (6 Rounds Each)
4 Toes To Bar
8 Box Jump Overs (24"/20")

120/90 Calorie Ski Erg

12 Rounds (6 Rounds Each)
4 Toes To Bar
8 Box Jump Overs (24"/20")

SWEAT: 6 Hanging Knee Raises

1. Strength
1. Strength
5 Sets of 6/6
Front Rack Reverse Lunges
*Build In Weight!

2. Conditioning
"TRIPPY"
2 Rounds

For Time:
1000/800 Meter Row
*CAP: 4 Minutes

30 Seconds Rest

For Time:
60 Kettlebell Swings
*CAP: 4 Minutes

30 Seconds Rest

SWEAT: (16/12)
TRAIN: (24/16)
COMPETE: (32/24)

1. Conditioning
1. Strict Press
3-3-3-3-3-3
*Build to a heavy Set of 3

2. Conditioning
"PUMP FAKE"
For Time:
30-20-10
Pull-ups
Push Presses

After Every Round:
100 Meter Double Kettlebell Farmers Carry

*Score = Time it takes to complete the workout

SWEAT: Ring Rows (AHAP); (30/20); (16/12)
TRAIN: 20-15-10 Pull Ups; (35/25); (24/16)
COMPETE: (40/30); (32/24)

1. Back Squat
On the 1:40 x 8
Set 1+2: 10 Reps @ light weights
Set 3+4: 7 Reps @ light- moderate weights
Set 5+6: 4 Reps @moderate weights
Set 7+8: 2 Reps @heavy weights

2. Conditioning
"Death Race"
EMOM x 12 (6 Rounds)*
Minute 1: X Calories Bike
Minute 2: X Burpees

SWEAT: 9/7 Calories Assault Bike, 9 Burpees
TRAIN: 12/9 Calories Assault Bike; 11 Burpees
COMPETE: 15/12 Calories Assault Bike; 13 Burpees

1. Tempo Romanian Deadlift
4 Sets of 10 Reps
*Moderate Weights
*Focus on Good Form
*Tempo: 30X1
Rest 1:30 Between Sets

2. Conditioning
AMRAP 13
Ascending Ladder
2,4,6,8,10,12, (...)
Double Dumbbell Power Cleans
*After Each Set 24 Double Unders
*Continue Adding (2) Double Dumbbell Power Cleans Every Round

SWEAT: (15/10); 35 Single Unders
TRAIN: (17,5/12,5); 18 Double Unders
COMPETE: (22,5/15); 24 Double Unders

DAILY SWEAT

For Max Reps
6 Rounds
0:00-1:00 Max Calorie Ski
1:00-2:00 Max Single Arm Dumbbell Hang Snatches
2:00-3:00 Max Calorie Ski
3:00-4:00: Max Single Arm Push Presses
4:00-5:00 Rest

SWEAT: (15/10)
TRAIN: (17,5/12,5)
COMPETE: (22,5/15)

"HAIR OF THE DOG"
In Teams of 2
For Time:
75 Synchro AbMat Sit Ups
50 Barbell Front Squats
50 Pull Ups
50 Barbell Front Squats
50 Pulll Ups
50 Barbell Front Squats
75 Synchro AbMat Sit Ups

SWEAT: (35/25)
TRAIN: (50/35); 36 Pull Ups
COMPETE: (60/40)

1. Conditioning
“METEORITE”
On the 4:00 x 5
X Calorie Row
200 Meter Run

In Time Remaining:
Max Slam Balls

SWEAT: 18/15 Calorie Row; (15/10)
TRAIN: 21/18 Calorie Row; (20/15)
COMPETE: 24/21 Calorie Row; (20/15)

2. Midline Finisher
3 Sets
30 Seconds Tall Plank Knee to Ellbow
15 Seconds Rest
30 Seconds Hollow Body CrossOvers
15 Seconds Rest

1. Strength
Every 90 Seconds x 7 Sets
3 Hang Squat Cleans
*Build to a moderate heavy Set!
*(NO MAX OUT!)

2. Conditioning
AMRAP 15
6 Box Jumps (30"/24")
6 Single Arm Dumbbell Hang Squat Cleans
6 Toes to Bar

SWEAT: (24"/20"); (15/10)
TRAIN: (24"/20");(17,5/12,5); 4 Toes To Bar
COMPETE: (22,5/15)

1. Conditioning
On A 26:00 Clock Athletes will Complete:

For Time:
10-20-30
Deadlifts
50-30-20
Hand Release Push-Ups

SWEAT: (60/40)
TRAIN: (80/60)
COMPETE: (100/70)

Rest 2 Minutes Then In Time Remaining....

Build to A Heavy Deadlift Single!

1. Conditioning
8 Rounds
Minute 1: X Calories Assault Bike
30 Seconds Rest
Minute 2: X Double Unders
30 Seconds Rest

SWEAT: (12/9 Calories); 80 Single Unders
TRAIN: (15/12 Calories); 45 Double Unders
COMPETE: (18/15 Calories); 60 Double Unders

2. Finisher
Tabata 8 x 20 Seconds On/ 10 Off
Side Plank Lifts (Right)
Side Plank Lifts (Left)

1. Strength
3 Sets
6-8 (Each Side) Goblet Lateral Box Step Downs
10-12 Double Kettlebell Bench Presses
Rest 45-60 Seconds Between Sets

2. Conditioning
“UPS & DOWNS”
10 Rounds For Time:
12 Burpees
10-1 Double Dumbbell Box Step Overs (24"/20")

SWEAT: (15/10)
TRAIN: (17,5/ 12,5)
COMPETE: (22,5/15)

DAILY SWEAT

6 Rounds of. . .
AMRAP 5:
Buy In: X Calories Row

In Time Remaining:
Round 1-2: Max Reps Plate Turkish Sit-Ups
Round 3-4: Max Reps Plate Russian Twists
Round 5-6: Max Reps Straight Leg Sit Ups

Sweat: (40/28); (10/5)
Train: (45/31); (15/10)
Compete: (50/35); (20/15)

Team WOD

BYE, BYE LEGS 😉

In Teams of 3:
AMRAP7: Hang Squat Cleans
AMRAP7: Assault Bike Calories
AMRAP7: Med Ball Cleans
AMRAP7: Assault Bike Calories

Sweat: (35/25); (14/8)
Train: (50/35); (20/14)
Compete: (60/40); (20/14)

1. Handstand Push Up Primer
EMOM x 9 (3 Rounds)
Minute 1: 30 Seconds Handstand Hold (Wall Facing, Back to Wall, Free)
Minute 2: 3-5 Handstand Push-Ups w/ 3 Seconds Lowering
Minute 3: Rest

2. Conditioning
"DEAD INSIDE"
For Time:
30-20-10
Double Kettlebell Deadlifts
Kipping Handstand Push-Ups
150-100-50
Double Unders

SWEAT: (16/12); Double Dumbbell Z-Presses, 300,200,100 Single Unders
TRAIN: (24/16)
COMPETE: (32/24)

1. Conditioning
"CHANGE OF PLANS"

AMRAP 5:
15 Meter Double Dumbbell Front Rack Walking Lunges
12 Pull Ups
9 Double Dumbbell Power Cleans

Rest 5 Minutes

AMARAP 5:
15 Meter Double Dumbbell Front Rack Walking Lunges
12 Pull Ups
9 Double Dumbbell Front Squats

Rest 5 Minutes

AMARAP 5 :
15 Meter Double Dumbbell Front Rack Walking Lunges
12 Pull Ups
9 Double Dumbbell Hang Power Cleans

SWEAT: (15/10); 15 Ring Rows
TRAIN: (17,5/12,5); Pull Ups
COMPETE: (22,5/15); Chest to Bar Pull Ups

1. Strength
3 Sets
12 Barbell Bench Presses @60-70% of your 1 RM
(*Tempo: slow down, fast up)
12-15 Bent Over Reverse Flys
60 Seconds Rest Between Sets

2. Conditioning
AMRAP 14
1 D-Ball Hill Run
12 Box Jump Overs (24"/20")

Sweat: (15/10); 9 Box Jump Overs
Train: (20/15)
Compete: (30/20)

1. Power Snatch
On the Minute x 10
1 Power Snatch
*Build to a heavy Single

or

Beginner:
On the Minute x 10
1 Power Snatch
+ 2 Hang Power Snatches
*Light-Moderate Weights

2. Conditioning
"SCARFACE"
For Time
2 Rounds:
8 Power Snatches
8 Lateral Barbell Burpees

2 Rounds:
8 Power Snatches
8 Lateral Barbell Burpees

2 Rounds:
8 Power Snatches
8 Lateral Barbell Burpees

SWEAT: (35/25), (30/20), (25/15)
TRAIN: (50/35), (40/30), (35/25)
COMPETE: (60/40), (50/35), (40/30)

1. Strength
4 Sets of 8
Tempo Barbell Strict Presses
*Tempo: 30X1
Rest 60-90 Seconds Between Sets

2. Conditioning
ALL TRACKS
In Teams of 2
For Time:
4000 Meter Ski Erg

DAILY SWEAT

7 Minutes to Get As Far As Possible
4-6-8-10-12-14-(...)
Kettlebell Goblet Reverse Lunges
2-4-6-8-10-12-(...)
*Continue Adding 2 Burpees Each Round

1 Minutes Rest

AMRAP 7
6 Slam Balls
8 Alternating Jumping Lunges

*2 Minutes Rest Then Repeat the Entire Workout!

SWEAT: (16/12); (15/10)
TRAIN: (24/16); (20/15)
COMPETE: (32/24); (20/15)

TEAMWORKOUT

Team of 3
For Time:
900 Meter Row
75 Push Jerks
900 Meter Row
60 Push Jerks
900 Meter Row
30 Push Jerks

SWEAT: 1(35/25); 2(40/30); 3(50/35)
TRAIN: 1(50/35); 2(60/40); 3(70/45)
COMPETE: 1(60/40); 2(70/50); 3(80/60)

1. Deadlift
On the 1:30 x 5 Sets
5 Deadlifts
Build In Weight!
Start @40-50% of your 1 RM

2. Conditioning
"DEAD BATTERIES"
5 Rounds For Time:
100 Meter Farmers Carry
30 AbMat Sit-ups
10 Deadlifts

SWEAT: (60/40)
TRAIN: (80/60)
COMPETE: (100/70)

1. Strength
4 Sets of 10 Double Dumbbell Bench Presses (AHAP)
*Tempo: Slow Down, Fast Up
Rest 1 Minute Between Sets

2. Conditioning
AMRAP 8
9/7 Calories Ski
9 Single Dumbbell Squats

Rest 1 Minute

AMRAP 8
40 Seconds Single Dumbbell Goblet Wall Sit
40 Seconds D-Ball Hold (Heavy)

SWEAT: (7/5 Calories Ski); (15/10); (30/20)
TRAIN: (17,5/12,5); (50/30); (50/30)
COMPETE: (22,5/15); (70/50)