WOD in the past

1. Push Jerk
On the 1:45 x 6
3 Push Jerks
*w/ 2 Sec Pause in Catch
*Start @light weight!
*Focus on good Technique!
*Advanced: AHAFA (= As Heavy As Form Allows )

2. Conditioning
For Time:
30-20-10
Box Jumps
10-20-30
Burpees

FITNESS & PERFORMANCE: (24"/20")
OPEN: (32"/24")

TIMECAP: 12 Minutes

1. Strength
10-8-6-4-2
Sumo Deadlift
Start @60%+

2. Conditioning
AMRAP 18
15 Sumo Deadlift High Pulls
200 Meter Double Kettlebell Mixed Rack Suitcase Carry

FITNESS: (16/12), (30/20)
FITNESS +: (24/16), (35/25)
PERFORMANCE: (28/20), (40/30)
OPEN: (32/24), (50/35)

1. Back Squat
5-4-3-2-1
*Build to todays heavy Single!
*Start @65-70% of your 1 RM
Rest 60-90 Seconds Between Sets

2. Conditioning
For Time:
50 Air Squats
40 (20 Each Side) Single Arm Ring Rows
30 Front Rack Reverse Lunges
20 Handstand Push-Ups

FITNESS: (30/20)
PERFORMANCE: (40/30)
OPEN: (50/35)

DAILY SWEAT

1. Conditioning
On the 03:00 x 7
15 Alternating Dumbbell Snatches
12 Lateral Dumbbell Burpees

FITNESS: (15/10); 10 Lateral Dumbbell Burpees
PERFORMANCE: (17,5/12,5)
OPEN: (22,5/15)

2. Finisher
EMOM x 6 (3 Sets)
Minute 1: 30 Seconds Dumbbell Crush Grip Gun Hold
Minute 2: 40 Seconds Glute Bridge March

In Teams of 3

For Time:
800 Meter Run

- Into -

60 Toes To Bar
60 Hang Squat Clean Thruster

45 Toes To Bar
45 Hang Squat Clean Thruster

30 Toes To Bar
30 Hang Squat Clean Thruster

- Into -

800 Meter Run

In Remaining Time:
Max Hang Squat Cleans

FITNESS: (30/20); (35/25); (40/30)
PERFORMANCE: (35/25); (40/30); (50/35)
OPEN: (40/30); (50/35); (60/40)
OPEN +: (50/35); (60/40); (70/45)

GYMNASTICS FRIDAY

1. Upper Body Strength
4 Sets
12 Alternating Tempo Double Dumbbell Z-Presses (Top Down)
*Tempo: 21X1
Rest 30 Seconds
10 Barbell Pendlay Rows w/ 1 Second Hold @Top Position
Rest 60 Seconds

2. Conditioning
For Quality:
EMOM x 14 (7 Rounds)
Minute 1: 2 Wall Walks
Minute 2: X Box Jump Overs (24"/20")

FITNESS: 2 Wall Walks (AHAP), 10 Box Jump Overs
PERFORMANCE: 2 Wall Walks, 12 Box Jump Overs
OPEN: 3 Wall Walks, 15 Box Jump Overs

1. Strength
3 Sets For Quality:
15-20 Banded Cyclist Squats
*Slow Down, Fast Up
*Full range of motion!
30-40 Seconds Alternating Deadbugs
Rest 60-90 Seconds Between Sets

2. Conditioning
For Max Reps
Double Tabata - 21 x 40 Seconds On/ 20 Seconds (7 Rounds)
1: Max Wall Balls
2: Max Calories Air Bike
3: Plank Hold

FITNESS: (14/8)
PERFORMANCE & OPEN: (20/14)

BARBELL WEDNESDAY

1. Snatch Grip Deadlifts
On the 1:45 x 7
3 Snatch Grip Deadlifts
*Tempo: Slow Down, Fast Up
*Deadstop

2. Conditioning
"ON THE GO”
For Time:
125 Double Dumbbell Deadlifts

On the Minute [Starting at 0:00]:
25 Double Unders

FITNESS: 45 Single Unders; (15/10)
PERFORMANCE: 18 Double Unders; (22,5/15)
OPEN: (25/20)
OPEN +: (30/22,5)

1. CONDITIONING

"FOUR TWENTY"

AMRAP 5
18/13 Calories Ski
18 Pull Ups
18 Front Squats

[Rest 5 Minutes]

AMRAP 5
15/12 Calories Ski
15 Pull Ups
15 Front Squats


[Rest 5 Minutes]

AMRAP 5
12/9 Calories Ski
12 Pull Ups
12 Front Squats

FITNESS: Ring Rows; (30/20); (35/25); (40/30)
PERFORMANCE:15,12,9 Pull Ups; (40/30); (50/35); (60/40)
OPEN: Pull Ups; (50/35); (60/40); (70/45)
OPEN+: 21,15,9 Pull Ups; (60/40); (70/50); (80/60)

1. Strength
2-2-2-2-2-2
Tempo Push Press
*Tempo: 21X1
*Build to a Heavy Set of 2

2. Conditioning
AMRAP 13
Ascending Ladder
1-2-3-4-5-6-7-8- (...)
D-Ball to Sholuder
2-4-6-8-10-12-14-16-(...)
Hand Release Push Ups

*Continue Adding (1) D-Ball to Shoulder and (2) Hand Release Push Ups Each Round!

FITNESS: (20/15)
PERFORMANCE: (30/20)
OPEN: (50/30)
OPEN +: (70/50)

3. Mobility (Cool Down)
Banded Shoulder Stretch
1 Minute Triceps Stretch (left side)
1 Minute Triceps Stretch (right side)
1 Minute Lat Stretch (left side)
1 Minute Lat Stretch (right side)

DAILY SWEAT - TEAM VERSION

With A Running Clock

IN TEAMS OF 2
AMRAP 26
"I GO, YOU GO"
6 Kettlebell Goblet Reverse Lunges
6 Kettlebell Russian Swings
8 Tuck-Ups
8/6 Calories Bike

FITNESS: (16/12)
PERFORMANCE: (24/16)
OPEN: (28/20)
OPEN+: (32/24)

Rest 2 Minutes

Finisher:
10x 20 Seconds On/ 10 Off (5 Rounds)
Bent Hollow Hold
Prisoner Superman Hold

ANNIVERSARY THROWDOWN

1. Strict Gymnastics Strength
EMOM x 12 (4 Rounds)
Minute 1: 3-6 Strict Ring Pull Up
Minute 2: 3-6 Strict Ring Dip
Minute 3: REST

2. Conditioning
On the 1:30 x 9 (3 Rounds)
- X Meter Ski Erg
- 20 (Each Side) Kettlebell Side Bends
- 30 Seconds (Each Side) Standing Pallof Presses

FITNESS: 200/150 Meter Ski Erg; (24/16)
PERFORMANCE: 250/200 Meter Ski Erg; (28/20)
OPEN: 300/250 Meter Ski Erg; (32/24)

1. Conditioning
In Teams of 2
"BIG MAC"
For Time:
400 Meter Run (Together)
60/50 Calories Row
40 Synchro Box Jumps + Step Down (24"/20")
800 Meter Run (Together)
40 Box Jump + Step Down (24"/20")
60/50 Calories Row
400 Meter Run (Together)

2. Accessory Work
3 Sets
15 Goblet Heel Sits (*TEMPO: Slow Down, FAST Up!)
15 Crush Grip Hammer Curls (*TEMPO: Nice & Slow)
Rest 1 Minute Between Sets

1. Front Box Squat
In 13 Minutes Build to a Heavy Set of 2!

2. Conditioning
EMOM x 14 (7 Rounds)
Minute 1: X Calories Bike
Minute 2: 12 Slam Balls

FITNESS: (10/7); (15/10)
PERFORMANCE: (12/9); 10 Slam Balls @ (20/15)
OPEN: (14/11); (20/15)

1. Strict Press
3-3-3-3-3-3
*Moderate Heavy Weights

2. Conditioning
10 Rounds For Time
10 Push Presses
30 Double Under

FITNESS: 60 Single Under, (30/20)
PERFORMANCE: (35/25)
OPEN: (40/30)

1. Clean Grip Tempo Deadlift
On the 2:00 x 6
5 Clean Grip Deadlifts
*3 Seconds Down & Deadstop
*Focus on Good Form!
*Start @+/- 50% of your 1 RM Deadlift

2. Conditioning
AMRAP 14
5 Toes To Bar
5 Hang Power Cleans
5 Burpees

FITNESS: 60 Single Unders, (35/25)
PERFORMANCE: (50/35)
OPEN: (60/40)

DAILY SWEAT

With a Running Clock:

PART A.
EMOM x 18: (6 Rounds)
1: X Calories Row*
2: Max Double Kettlebell Thruster
3: REST

FITNESS: (12/9) ; (12/8)
PERFORMANCE: (15/12) ; (16/12)
OPEN: (18/15) ; (24/16)

Rest 2 Minutes

PART B. (In Teams of 2)
For Quality:
12-10-8-6-4-2
Plate Curls
Plate Tricep Extensions

*Partner holds the plate overhead while you alternate back and forth after each set.

TC: 10 Minutes

FITNESS: (10/5)
PERFORMANCE: (15/10)
OPEN: (20/15)

TEAM WOD

In Teams of 3

For Time:
120 Kettlebell Swings
600 Meter Run (Together)
90 Barbell Sumo Deadlift High Pulls
600 Meter Run (Together)
6 x '1 Hill' Double Dumbbell Front Rack Carry
600 Meter Run (Together)

FITNESS: (24/16); (35/25); (15/10)
PERFORMANCE: (28/20); (50/35); (17,5/12,5)
OPEN: (32/24); (60/40); (22,5/15)

TIMECAP: 28 Minutes

GYMNASTICS FRIDAY

1. Strict Handstand Push Up - Testing/ Last Week Progression

A.
1 Set Max Strict HSPU
Rest 2:00-3:00 Minutes
Then
2-3 Sets (for quality) @65-70% of 1 RM
Rest 45-60 Seconds Between Sets

OR

B
On the 1:15 x 10
1 Negative Strict HSPU (as slow as possible - 6+ Seconds)

2. Conditioning
AMRAP 18
4 Pull Ups
6 Hand Release Push Ups
8 Alternating Pistol Squats
24 Double Unders

Fitness: Ring Rows, 48 Single Unders

1. Dumbbell Turkish Get Up
1 Set 3/3
2 Sets 2/2
3 Sets 1/1
*Build In Weight!

2. Conditioning
For Max Reps
8 x 30 Seconds On/ 30 Seconds Off
Max Calories Ski Erg

Rest 1 Minute

8 x 30 Seconds On/ 30 Seconds Off (4 Rounds)
A: Weighted Wall Sit
B: Max Straight Leg Medball AbMat Sit-Ups
*Alternate Between Movements

FITNESS: (15/10)
PERFORMANCE: (17,5/12,5)
OPEN: (22,5/15)
OPEN +: (25/17,5)

BARBELL WEDNESDAY

1. Barbell Complex (Testing)
On the 2:00 x 7
1 Power Clean w/ 1 Second Pause In Catch
+ 1 Hang Squat Clean w/ 1 Second Pause In Bottom Position
*Build to a 1RM! 🙂

2. Metcon
“Breathing Elisabeth”
For Time:
12-9-6
Power Cleans
Lateral Barbell Burpees

Into

9-6-3
Hang Squat Cleans
Lateral Barbell Burpees

TIMECAP: 13 Minutes

FITNESS: (35/25)
PERFORMANCE: (50/35)
OPEN: (60/40)

1. Conditioning
5 x 2:30 Minutes On/ 2:30 Minutes Off
AMRAP 2:30
12 Toes To Bar
8 Double Dumbbell Renegade Rows * (siehe Coaches Notes)
In Remianing Time Max Calories Assault Bike

FITNESS: 12 Knees To Chest, (2x 15/10)
PERFORMANCE: 9 Toes To Bar, (2x17,5/ 12,5)
OPEN: 12 Toes To Bar, (2x 22,5/ 15)

2. Finisher
Tabata 8 x 20 Seconds On/ 10 Off (4 Rounds)
Side Plank Hold - left
Side Plank Hold - right

*Advanced: Star Side Plank Hold

1. Push Jerk Waves
5-3-1-5-3-1
Push Jerks

*Start @45-50% of your 1 RM Jerk
*Second Wave Heavier Then First
*Build to a Heavy Single

2. Conditioning
5 Rounds For Time:
30 Box Jump Overs (24"/20")
30 Wall Balls

FITNESS: (14/8)
PERFORMANCE: (20/14)
OPEN: (30/20)

DAILY SWEAT

1min AMRAP
Ski Erg

1min AMRAP
Weighted Glute Bridges w/ 1 DB

1min AMRAP
Single Arm Devil Presses

1min AMRAP
Single Arm Dumbbell Bench Press

*Rest 30 Seconds After Every 1min AMRAP

*Repeat Entire Cycle For 5 Total Rounds

FITNESS: (15/10)
PERFORMANCE: (17,5/ 12,5)
OPEN: (22,5/ 15)
OPEN+: (25/17,5)

In Teams of 3

By In
6 x 600/450 Meter Bike (2x 600/450 Meter Each)
*One Partner - Bike
One Partner- Hang From Pull Up Bar
One Partner- Rest

21 Rounds (7 Rounds Each)
24 Double Unders
7 Double Kettlebell Front Squats

By Out
6 x 200 Meter Run (2x 200 Meter Each)
*One Partner - 200m Run,
One Partner - High Plank Hold
One Partner - Rest

FITNESS: (2x 12/ 2x 8)
PERFORMANCE: (2x 16/ 2x 12)
OPEN: (2x 24/ 2x 16)

GYMNASTICS FRIDAY

Teil 1
A. Negative/ Strict Work
Week 3:
On the 1:50 x 6
2 Negative Strict HSPU w/ 6 Seconds lowering

B. Upper Body Pressing Strength (Volume)
3 Sets
1 Minute On / 1 Minute Off
Max Barbell Behind the Neck Z-Presses
@empty Barbell

Teil 2
METCON
For Max Reps
Double Tabata - 12 x 40 Seocnds On/ 20 Seconds Off
1: Max Calories Row
2: Max Plate Russian Twists

FITNESS: (10/5)
PERFORMANCE: (15/10)
OPEN: (20/15)

1. Strength
On the Minute x 12 (4 Rounds)
1: 20-25 Seconds Chin Up Hold (Hold @Top Position)
2: 10-12 Bent Over Reverse Flys (w/ 1 Second Hold @Top)
3: Rest

2. Conditioning
For Time:
10-9-8-7-6-5-4-3-2-1
Chest To Bar Pull Ups
*After Each Set 100 Meter D-Ball Run

FITNESS: Ring Rows (AHAP); (15/10)
PERFORMANCE: Pull Ups; (20/15)
OPEN: Chest To Bar Pull Ups; (30/20)

BARBELL WEDNESDAY

1. Barbell Complex
On the 2:10 x 5
2 Power Cleans w/ 3 Seconds Pause In Catch
+ 2 Hang Squat Cleans w/ 3 Seconds Pause In Bottom Position

*Start w/ light weight! (30% of your current 1RM Clean)
*Increase: M - +5kg; F- +2,5kg (Each Set)
*No Touch and Go!

2. Conditioning
2 Rounds
AMRAP 3
Max Calories Assault Bike

Rest 30 Seconds

AMRAP 3
3 Power Cleans
4 Push Ups
6 Air Squats

Rest 30 Seconds Between Rounds

FITNESS: (35/25)
PERFORMANCE: (50/35)
OPEN: (60/40)
OPEN+: (70/45)

1. Conditioning
10 Rounds For Time:
10 Box Jumps (30"/24")
10 Double Dumbbell Shoulder To Overhead

FITNESS: (24"/20"); (15/10)
PERFORMANCE: (17,5/12,5)
OPEN: (22,5/15)

TIMECAP: 20 Min.

2. Accessory Work - Core
3 Sets
10/10 Pallof Presses
45 Seconds Bent Hollow Hold
Rest 1:00 Minute Between Sets

1. Tempo Deadlift
4 Sets of 8 Reps
*Tempo: 20X1
*Rest 1:30 Minutes Between Sets
*Start @45-50% of your 1 RM
*Moderate to Heavy Weights!

2. Conditioning
On the 90 Seconds x 7 Sets:
12 Kettlebell Swings
In Remaining Time Max Lateral Barbell Burpees

Rest 45 Seconds Between Sets

FITNESS: (16/12)
FITNESS +: (24/16)
PERFORMANCE: (28/20)
OPEN: (32/24)