WOD in the past

1.Barbell Complex
On the 2:00 x 7
1 Power Clean + 1 Front Squat + 1 Push Jerk
*start at 50% of 1 RM Push Jerk and build in weight!


2.Conditioning
“MACHO MAN“
On the Minute x 12
3 Power Cleans
3 Front Squats
3 Push Jerks


Sweat: 30/20
Train: 45/30
Compete: 60/40

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



2.Conditioning
On the 3:00 x 6 Rounds:
400 Meter Run
12 Pull-ups


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

1.Sumo Deadlifts
On the 2:30 x 5
10 Sumo Deadlifts
*Build in Weight!


2.Conditioning
5 Rounds For Time:
10 Single-Arm Devil Press
20/15 Calories Row or 15/10 Calories Bike


Sweat: 17,5/12,5
Train: 25/17,5
Compete: 30/22,5

1.Push Press
On the 1:30 x 8
2 Push Presses
*start at 50% and built to 85-90% of 1 RM


2.Conditioning
AMRAP 18
50 Doubble Unders
15 Box Jumps (24"/20")
15 Doubble Dumbell Push Presses


Sweat: 15/10; 100 Single Unders
Train: 17,5/12,5; 35 Double Unders
Compete: 22,5/15

1.Back Squat
On the 2:30 x 5
10-8-6-4-2
*start at 50% and built to a heavy set of 2!



2.Conditoning
6x 2:00 On / 1:00 Off ( 3 Rounds)
Even:
12 Toes to Bar
Max Back Squats

Odd:
12 Toes To Bar
Max Calorie Ski Erg



Sweat: 40/25; Knee Raises/Straight Leg Raises

TEAMWORKOUT

In Teams of 3

AMRAP 40
15,30,45,60...
Pull Ups
Burpees to Target
Calories Bike

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

1. Strict Press
On the 2:00 x 6
5 Strict Presses
*start at 50% and build to 75-80%




2.Conditioning
AMRAP 15:
10 Push Press
10 Box Jump Over (24"/20")
10 Push-ups
10 Box Jump Over (24"/20")


Sweat: 30/20 Kneeling Push Ups
Train: 35/25
Compete: 40/30

1.Conditioning
4 x AMRAP 3
X Toes to Bar
Max Calorie Row

• Rest 3 Minutes Between Rounds •


Sweat: 20 Knee Rais/ Straight Leg Raises
Train: 15 Toes to Bar
Compete: 20 Toes to Bar


2.Accesory Work
3 Giant Sets
10/10 Single Dumbbell Rows
20 Alt. Bicycle Crunshes
30 Seconds Plank Hold

BENCHMARKWORKOUT


“HOLLEYMAN”
30 Rounds For Time
5 Wall Ball Shots (20/14 lb)
3 Handstand Push-Ups
1 Power Clean (225/155 lb)



Sweat: 45/30; 14/8; Pike Push Up or Z- Press
Train: 70/45; 20/14
Compete: 100/70; 20/14

1.Bench Press
On the 2:00 x 6
5 Bench Presses
*Start at 50% and Build to 75-80%



2.Conditioning
EMOM x 15 (5 Rounds)
Minute 1: X Calories Ski Erg
Minute 2: X Rope Climb
Minute 3: Rest

Sweat: 11/8 Calories; 3 Negativ Rope Climbs
Train: 13/10 Calories; 2 Rope Climbs
Compete: 15/12 Calories; 3 Rope Climbs

"BRING A FRIEND DAY"


1.Deadlift
On the 2:00 x 6
5 Deadlifts
*start at 50 % and built to 80% of 1 RM


2.Conditioning
In Teams of 2
AMRAP 15
20/15 Calories Bike
20 Kettlebell Swings
20 Burpees



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

DAILYSWEAT
For Max Reps
24 x 1:00 Minute On / 30 Seconds Off
Straight Leg Med Ball Sit Ups
Ring Dips
Box Jumps Over

Sweat: 14/8; Banded or Box Dips
Train:
Compete: 20/14

TEAMWORKOUT

In Teams of 3

2 Rounds for Time
600 Meter Double Dumbbell Farmer's Carry (Switch however you want)
30 Double Dumbell Devil Press
1,500/1000 Meter Ski Erg


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

1.Thruster
On the 2:00 x 6
5 Thrusters
*Build in Weight


2.Conditioning
For Time:
40-30-20-10
Wallballs
20-15-10-5
Toes to Bar



Sweat: 14/8; Knee Raises
Train: 20/14
Compete: 20/14

1.Dumbell Floor Press
On the 3:00 x 4
10 Doubble Dumbell Floor Press
- Into -
15 Banded Face Pulls



2.Conditioning
2 Rounds for Time
40 Push-ups
30 Pull-ups
30/20 Calories Bike or 40/30 Calories Row



Sweat: Banded Pull Ups or Ring Rows; Kneeling Push Ups
Train:
Compete:

1.Power Clean
On the 2:00 x 6
5-5-3-3-1-1
Touch and Go Power Cleans
*start at 50-60% of 1 RM and built to a Daily Max!



2.Conditioning
AMRAP 12
1-2-3-4...
Power Cleans
Burpee Box Jumps (24"/20")


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



3.Finisher
3 Sets of
10/10 Single Leg Romainian Kettlebell Deadlifts

- Rest 1 Minute Between Sets -

1.Push Press
On the 3:00 x 4
10 Push Press
*start at 50% and built in weight!


2.Conditioning
AMRAP 6:
200 Meter Run
Max Push Jerks

- Rest 1 Minutes -

AMRAP 6:
400 Meter Run
Max Push Jerks

- Rest 1 Minutes -

AMRAP 6:
600 Meter Run
Max Push Jerks


Sweat: 40/20
Train: 50/30
Compete: 60/40

1.Back Rack Reverse Lunges
On the 3:00 x 4
10 Back Rack Reverse Lunges
*Build in Weight



2.Conditioning
AMRAP 15:
6 Dumbbell Snatches (R)
6 Dumbbell Goblet Reverse Lunges
6 Dumbbell Snatches (L)
6 Dumbbell Goblet Reverse Lunges
30 Double Unders



Sweat: 15/10; 60 Single Unders
Train: 17,5/12,5
Compete: 22,5/15

DAILYSWEAT

Every 3:00 x 10 Rounds

Even:
20 Laterall Dumbell Burpees
Max Strict Pull Ups


Odd:
20 Toes to Bar
Max Calories Ski Erg


Sweat: Knee Raises; Banded Pull Ups or Ring Rows
Train:
Compete:

TEAMWORKOUT

In Teams of 3

AMRAP 30
75/60 Calorie Row, 60 Clean and Jerks
75/60 Calorie Row, 45 Clean and Jerks
75/60 Calorie Row, 30 Clean and Jerks
75/60 Calorie Row, Max Clean and Jerks


Sweat: 30/15; 35/20; 40/25; 45/30
Train: 40/25; 45/30; 50/35; 60/40
Compete: 50/35; 60/40; 70/45; 80/50

1.Front Squat
On the 1:30 x 8
1 Front Squat
*start at 50-60% and built to a Heavy Single!


2.Conditioning
For Time:
45 Front Squats
300 Doubble Unders

Directly Into...
400 Meter Double Dumbbell Farmer's Carry


Sweat: 40/20; 600 Single Unders; 15/10
Train: 55/32,5; 17,5/12,5
Compete: 70/45; 22,5/15

1.Deadlift
On the 2:00 x 6
5-3-1-5-3-1
*Wave 1: 60-70-80%
*Wave 2: 70-80-90%


2.Conditioning
Every 1:30 x 10 (5 Rounds)

Even:
X Calorie Bike

Odd:
20 Deadlifts


Sweat: 15/10 Calories; 50/30
Train: 20/14 Calories; 70/ 45
Compete: 25/18 Calories ; 90/60

BENCHMARKWORKOUTS

“MARY”
AMRAP in 20 minutes
5 Handstand Push-Ups
10 Pistols (alternating legs)
15 Pull-Ups


Sweat: Banded Pull Ups or Ring Rows; Pike Push Ups; Pistols to Bench
Train:
Compete:



2.Finisher
4 Sets
10 Barbell Biceps Curls
10 Lateral Raises

- Rest 1 Minute Between Sets -

1. Power Snatch
On the 1:30 x 8
2 Touch and Go Power Snatches
*start at 50% and built to a heavy Doubble


2.Conditioning
4 Rounds For Time
400 Meter Run
8 Power Snatches
8 Double Dumbbell Box Step-ups (24"/20")


Sweat: 30/20; 15/10;
Train: 40/27,5; 17,5/12,5
Compete: 50/35; 22,5/15

1. Bench Press
On the 2:00 x 6
5 Bench Presses
start at 50% and built to 80% of 1 RM


2.Conditioning
For Max Reps
EMOM x 12 (6 Rounds)
Minute 1: Max Calories Row
Minute 2: Max Burpees


Sweat:
Train:
Compete:



3.Finisher
3 Giant Sets For Quality:
7 Strict Toes to Bar / Knee Raises
20 Second Hollow Hold
20 Medicine Ball Twists (10/side)

• Rest 1 Minute Between Giant Sets

DAILYSWEAT


AMRAP 30
2,2,4,4,6,6,8,8,10,10
Kettlebell Swings
Box Jumps Over (24"/20")
Kettlebell Goblet Lunges


*After each Round
50 Double Unders


Sweat: 16/12; Banded Dips or Box Dips; Single Unders x 2
Train: 24/16
Compete: 32/24

TEAMWORKOUT

In Teams of 3

3 Rounds:
45/30 Calories Ski Erg
45 Pull-ups
9 Wall Walks

Rest 3 Minutes


3 Rounds:
45/30 Calories Ski Erg
45 Pull-ups
9 Wall Walks


Sweat: Banded Pull Ups or Ring Rows
Train:
Compete

1.Hang Squat Clean
On the 1:30 x 7
3 Hang Squat Cleans
*start at 50% and built in weight



2.Conditioning
For Time:
30-24-18-12-6 Calorie Row or 25-20-15-10-5 Calories Bike
15-12-9-6-3 Hang Squat Cleans

Sweat: 40/20
Train: 55/35
Compete 70/45

1.Strict Press
On the 2:00 x 6
10-8-6-4-2
*Start at 50% and Build to a Heavy Double


2.Conditioning
For Time
800 Meter Run
40 Sit-ups,
20 Double Dumbbell Push Press

600 Meter Run
30 Sit-ups,
15 Double Dumbbell Push Press

400 Meter Run
20 Sit-ups,
10 Double Dumbbell Push Press

200 Meter Run
10 Sit-ups,
5 Double Dumbbell Push Press



Sweat: 15/10; 600,400,200, Hill Run; Kneeling Push Ups
Train: 17,5/12,5
Compete: 22,5/15