WOD in the past

1. Primer
On the 90 Seconds x 6 (3 Rounds)
1: 12 Weighted (Banded) Glute Bridges
2: :30 Seconds Goblet (DB or KB) Weighted Wall Sit
*Alternate Between Movements

2. Conditioning
1. Primer
EMOM x 9 (3 Sets)
1: 12-15 Weighted (Banded) Glute Bridges
2: :30 Seconds Goblet (DB or KB) Weighted Wall Sit
3: Rest

2. Conditioning
"TIME TO SAY GOODBYE LEGS"
For Max Reps
20 x 40 Seconds On/ 20 Seconds Off (5 Rounds)
1: Max D-Ball Box Step Ups (30"/24")
2: Max Calories Ski Erg
3: Max Box Jumps (24"/20")
4: Max Calories Ski Erg

FITNESS: (15/10)
PERFORMANCE: (20/15)
OPEN: (30/20)

BARBELL WEDNESDAY - WOCHE 4

1. Hang Power Snatch + Overhead Squat Complex
On the 1:40 x 7 Sets:
1 Hang Power Snatch (3s Pause/ Catch)
+ 2 Overhead Squats (3s Pause/ Bottom)

2. Conditioning
2. Conditioning
For Time:
20 Hang Power Snatches
20 Overhead Squats
20 Lateral Barbell Burpees
15 Hang Power Snatches
15 Overhead Squats
15 Lateral Barbell Burpees
10 Hang Power Snatches
10 Overhead Squats
10 Lateral Barbell Burpees

TIMECAP: 13 Minutes

FITNESS: (25/20)
PERFORMANCE: (35/25)
OPEN: (40/30)

1. Conditioning
"RUN IT BACK"
5 Rounds Each For Time:
12 Toes To Bar
21 Kettlebell Swings
200 Meter (Single) Kettlebell Run
Rest 1 Minute Between Rounds

*Tabata Score

FITNESS: (16/12)
PERFORMANCE: (20/16)
OPEN: (24/16)

TIMECAP: 24 Minutes

2. Finisher
EMOM x 6
1: 40 Seconds Banded Face Pulls
2: 30 Seconds Scapula Push Ups w/ 1 Second Hold at Top

1. Push Press Complex
On the 1:30 x 7
1 Pausing Dip Drive *with 2 Second Pause/ Dip
+ 1 Pausing Push Press *with 2 Second Pause/ Dip
+ 1 Push Press

*Build to a moderate heavy Complex
*Focus on good technique!
*Start w/ light weights!

2. Conditioning
"Bye, Bye Shoulders Reloaded"
AMRAP 8
6 Strict Presses
18 Double Unders

Rest 1 Minute

AMRAP 8
15 Wall Balls
30 Double Unders

FITNESS: (30/20), (14/8), 30 Single Unders
PERFORMANCE: (35/25), (20/14)
OPEN: (40/30), (30/20)

DAILY SWEAT

DAILY SWEAT

AMRAP 8
15/12 Calories Row
12 Alternating Double Dumbbell Plank Rows

Rest 30 Seconds

AMRAP 8
12 Double Dumbbell Power Cleans
10 Inverted Barbell Rows
:30 Seconds Wall Sit

Rest 30 Seconds

AMRAP 8
15/12 Calories Row
12 Alternating Double Dumbbell Plank Rows

Rest 30 Seconds

AMRAP 8
12 Double Dumbbell Power Cleans
10 Inverted Barbell Rows
:30 Seconds Wall Sit

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

TEAM WOD

For Time:
"I Go, You Go"
6 D-Ball Hill Runs

- Into -

20 Synchro Burpees
30 Box Jump Overs (24"/20")
50 Double Kettlebell Thruster
30 Box Jump Overs (24"/20")
20 Synchro Burpees

- Into -

"I Go, You Go"
6 D-Ball Hill Runs

- Into -

20 Synchro Burpees
30 Box Jump Overs (24"/20")
50 Double Kettlebell Thruster
30 Box Jump Overs (24"/20")
20 Synchro Burpees

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

GYMNASTICS FRIDAY - WEEK 3

Teil 1
- "THE PULL-UP"-
A. Strict/ Negative Work
On the 2:00 x 4 Sets - 3 Negative Strict Pull Ups w/ 8s descent

B. Kip Swing
On the 1:10 x 4: 13-15 Kip Swings

C. Pull Up Practice -3 Drills
On the 1:30 x 6 :
4-6 Reps for Quality - Choose 1 of the following 3 Drills
--> Box Assisted Kipping or Butterfly Pull Up
--> Banded Kipping Pull Up
--> Kipping or Butterfly Pull Up

Teil 2
"THE SWEAT"
8 x 30 Seconds On/ 10 Seconds Off (4 Rounds)*
1: Max Plate Turkish Sit-Ups
2: Max Banded Pull Aparts

*Alternate Between Movements!

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

1. Tempo Strict Press
5-5-5-5-5
*Build to a Heavy Set of 5 Reps
*Tempo: 21X1

2. Conditioning
"BOTTOMS UP"
AMRAP 14
2 Single Arm Dumbbell Push Presses
5 Meter Single Arm Front Rack Walking Lunges
4 Single Arm Dumbbell Push Presses
5 Meter Single Arm Front Rack Walking Lunges

Continue adding 2 Single Arm Dumbbell Push Presses to every round until 12:00 expires.

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

BARBELL WEDNESDAY - WOCHE 3

1. Hang Power Snatch + Overhead Squat
On the 2:00 x 7 Sets
2 Hang Power Snatches (3s Pause/ Catch)
+ 2 Overhead Squats (3s Pause/ Bottom)

2. Conditioning
AMRAP 11
10 Hang Power Snatches
21 Double Unders
10 Overhead Squats
21 Double Unders

FITNESS: (20/15); 21 Single Unders
PERFORMANCE: (25/20)
OPEN: (35/25)

1. Strength & Conditioning
"PLAY IT AGAIN"
AMRAP 5
By In: 21/15 Calories Assault Bike
In Time Remaining: Max Rounds
12 Push Ups
9 Deadlifts

[Rest 5 Minutes]

AMRAP 5
By In: 21/15 Calories Assault Bike
In Time Remaining: Max Rounds
9 Push Ups
6 Deadlifts

[Rest 5 Minutes]

AMRAP 5
By In: 21/15 Calories Assault Bike
In Time Remaining: Max Rounds
6 Push Ups
3 Deadlifts

FITNESS: (50/35); (60/40); (70/45); 18/12 Calories Assault Bike
FITNESS +: (60/40); (70/50); (80/60; )18/12 Calories Assault Bike
PERFORMANCE: (70/50); (80/60); (100/70)
OPEN: (80/60); (100/70); (110/80)

1. Strength
On the 2:00 x 6
3 Front Squats
*Build to a Heavy Set

2. Conditioning
"GO FETCH"
2 Rounds For Time:
600 Meter Run
3 Rounds
12 Back Squats
12 Toes To Bar

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

TimeCap: 18 Minutes

DAILY SWEAT

EMOM x 30 (10 Rounds)
1: X Calories Ski Erg or Row
2: 6 Double Dumbbell Hang Power Snatches
+ Max Plate Russian Twists In Time Remaining
3: Rest

OPEN: 15/12 Calories Ski Erg or 18/15 Calories Row; DB 2x (22,5/15); Plate: (20/15)
PERFORMANCE: 12/9 Calories Ski Erg or 15/12 Calories Row; DB 2x (17,5/ 12,5); Plate (15/10)
FITNESS: 9/7 Calories Ski Erg or 12/9 Calories Row; DB 2x (15/10); Plate (10/5)

TEAM WOD

A. 20 Rounds For Time (10 Each)
"I Go, You Go"
4 Hang Squat Cleans
8 Wall Balls

TimeCap: 15 Minutes

Rest 2 Minutes

B. 20 Rounds For Time (10 Each)
"I Go, You Go"
4 Push Jerks
8 Kettlebell Sumo Deadlift High Pulls

TimeCap: 15 Minutes

OPEN: (60/40); (20/14); (32/24)
PERFORMANCE: (50/35); (20/14); (24/20)
FITNESS+: (40/30); (14/8); (20/16)
FITNESS: (30/20); (14/8); (16/12)

GYMNASTICS FRIDAY - WEEK 2

Teil 1
"THE PULL-UP"
A. Strict/ Negative Work
On the 2:15 x 4 Sets - 3 Negative Strict Pull Ups w/ 6s descent

B. Kip Swing
On the 75 Seconds x 4: 12-14 Kip Swings

C. Pull Up Practice -3 Drills
On the 1:30 x 6 :
4-6 Reps for Quality - Choose 1 of the following 3 Drills
--> Box Assisted Kipping or Butterfly Pull Up
--> Banded Kipping Pull Up
--> Kipping or Butterfly Pull Up

Teil 2
"THE SWEAT"
AMRAP 5
Ascending Ladder
2,4,6,8,10.12,14,16, (...)
Alternating Shoulder Taps (High Plank Position)
Alternating Jumping Lunges

*Continue Adding 2 Reps Each Round

1. Strength
3 Sets of 8 Reps
Barbell Bench Presses (Tempo: Slow Down, Fast Up)
*After Each Set 10-12 Standing Lateral Raises (Tempo: Slow Down, Fast Up)
Rest 60-90 Seconds Between Sets

2. Conditioning
"SOUP SANDWICH"
For Time:
Men: 8-16-24-16-8
Women: 6-12-18-12-6
Calories Assault Bike / Ski or Row
*After Each Set 1 Mixed Rack Double Dumbbell Suitcase Hill Carry

OPEN: (22,5/15) x 2
PERFORMANCE: (17,5/12,5)
FITNESS: (15/10)

BARBELL WEDNESDAY - WOCHE 2

1. Hang Power Snatch + Overhead Squat
On the 2:00 Seconds x 7 Sets:
3 Hang Power Snatches (3s Pause in catch)
+ 3 Overhead Squats (3s Pause in bottom)

2. Conditioning
10 Rounds For Time:
2 Hang Power Snatches
4 Overhead Squats
6 Box Jumps (24″/20″)

TIMECAP: 12 Minutes

OPEN: (35/25)
PERFORMANCE: (30/20)
FITNESS: (20/15)

1. Strength
Seated Strict Press
5-5-5-5-5
*Build In Weight!
*MAINTAIN GOOD FORM!

2. Conditioning
"DIRTY LAUNDRY"
AMRAP 16
12 Strict Presses
12 Lateral Barbell Burpees
400 Meter Run

OPEN: (40/30)
PERFORMANCE: (35/25)
FITNESS: (30/20)

1. Strength
4 Sets
8 Tempo Romanian Deadlifts
*Tempo: 20X1
- Rest 20-30 Seconds -
6/6 Weighted Single Leg Glute Bridges
*Tempo: 20X1
Rest 1 Minute Between Sets

2. Conditioning
EMOM x 12
6 Deadlifts + 24 Double Unders

OPEN: (100/70)
PERFORMANCE: (80/60)
FITNESS + : (60/40), 32 Single Unders
FITNESS: (50/35), 32 Single Unders

DAILY SWEAT

Part A
For Time:
Men: 35-30-25-20
Women: 30-25-20-15
Calories Row
*After Each Set Perform:
15 Single Arm Kettlebell Oblique Side Bends + 30 Seconds Side Bend Hold

**Switch between right and left side = 2 times right side + 2 times left side

TIMECAP: 14

OPEN: (32/24)
PERFORMANCE: (24/16)
FITNESS: (16/12)

Rest 2:30 Minutes

PART B
AMRAP 14
12 (6/6) Alternating Dumbbell Bench Presses (Top Down)
8/8 Single Arm Ring Rows
30 Seconds Banded High Plank Hold

30 Seconds After Each Round

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

TEAM WOD

In Teams of 2 - With a running Clock

Minute 0-8
AMRAP 8
2 Double Dumbbell Devil Presses
3 Double Dumbbell Thruster

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

Minute 8-10
Rest

Minute 10-20
AMRAP 10
36 D-Ball Cleans
In Remaining Time
Max Calories Assault Bike

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

Minute 20-22
Rest

Minute 22-28
For Time:
120 Barbell Front Rack Reverse Lunges

*While One Partner Is Working The Other Partner Needs To Hold 2 Dumbbells in Front Rack Position!

TIMECAP: 6 Minutes

OPEN: (50/35), (22,5/15)
PERFORMANCE: (40/30), (17,5/12,5)
FITNESS: (30/20), (15/10)

GYMNASTICS FRIDAY - JOURNEY W1

Teil 1
"THE PULL-UP"
A. Strict Work
On the 2:15 x 4 Sets:
4 Negative Strict Pull Ups w/ 4s descent

B. Kip Swing
On the 75 Seconds x 5:
10-12 Kip Swings

C. Pull Up Practice - 3 Drills
On the 1:30 x 5 :
5-8 Reps for Quality (Choose 1 of the following 3 Drills)

*Box Assisted Kipping or Butterfly Pull Up

*Banded Kipping Pull Up

*Kipping or Butterfly Pull Up

Teil 2
"THE SWEAT"
AMRAP 5
5 Hand Release Push Ups
5 Tuck Ups

1. Deadstop Deadlift
On the 2:00 x 5
6-4-4-2-2
*Build to a Heavy Set
*Start at 40-45% of your 1 RM Deadlift

2. Conditioning
"EVERYTHING IN MODERATION"
On the 3:00 x 5
200m Run
12 Double Kettlebell Deadlifts

OPEN: (32/24)
PERFRORMANCE: (24/16)
FITNESS: (16/12)

1. On the 90 Seconds x 7 Sets
4 HANG Power Snatches (3s Pause/ Catch)
+ 4 Overhead Squats (3s Pause in bottom)

Barbell Cycling Finisher
AMRAP 9
Ascending Ladder
1,2,3,4,5,6,7,8,(...)
Hang Power Snatches
Overhead Squats

*Continue Adding (1) Hang Power Snatch and Overhead Squat Each Round.

OPEN: (35/25)
PERFORMANCE: (30/20)
FITNESS: (20/15

1. Strength
On the 1:30 x 7
3 Pausing Push Presses
*Build to a Moderate Heavy Set
*1 Second Pause in Dip

2. Conditioning
"UGLY SWEATER"
For Time:
3 Rounds
80 Double Unders
24 Push Presses
12 Toes To Bar

TIMECAP: 16 Minutes

OPEN: (50/35)
PERFORMANCE: (40/30)
FITNESS: (30/20), 125 Single Unders

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

2. Conditioning
“Finish Them”
For Max Reps
EMOM x 15 (5 Rounds)
Minute 1: Max Wall Balls
Minute 2: Max Burpees
Minute 3: Rest

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

DAILY SWEAT

AMRAP 10
8/6 Calories Ski Erg
10 (5 Each Side) Alternating Dumbbell Strict Presses

Rest 1 Minute

AMRAP 10
8/6 Calories Bike
10 Slam Balls

Rest 1 Minute

3 Rounds
40 Seconds Banded Face Pulls
20 Seconds Rest
30 Seconds Banded Tricep Extentions
30 Seconds Rest

OPEN: DB 2 x (22,5/15); SB (20/15)
PERFORMANCE: DB 2 x (17,5/12,5); SB (20/15)
FITNESS: DB 2 x (15/10); SB (15/10)

TEAM WOD - "FIGHT THE FEELING"

In Teams of 2

By In:
AMRAP 4
Max Calories Row

Rest 1 Minute

AMRAP 14
8 Double Dumbbell Burpee Box Step Ups (24"/20")
16 Power Cleans

Rest 1 Minute

AMRAP 4
Max Calories Row

OPEN: 2x (22,5/15); (60/40)
PERFORMANCE: 2x (17,5/12,5); (50/35)
FITNESS: 2x (15/10); (35/25)

REOPENING

[GYMNASTICS FRIDAY]

"MINS Comeback MURPH"

In Teams of 2
4 Rounds
400 Meter Run**
2 Rounds
10 Pull Ups
20 Push Ups
30 Air Squats

TIMECAP: 25 Minuten

PERFORMANCE: 8 Pull Ups (4 Each)
FITNESS: 10 Ring Rows (5 Each)

2. Core Finisher
Tabata
8x 20 Seconds On/ 10 Seconds Off
Hollow Hold
Superman Hold

1. Push Jerk
3-3-3-3-3-3
*Build to a Heavy Set

Cap: 11 Minutes

2. Conditioning
AMRAP 13
2, 4, 6, 8, 10….
Box Jump Over (20"/24")
Push Jerks

*Continue Adding 2 Box Jump Over
and 2 Push Jerks Each Round.

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

1. Conditioning
"HANG IN THERE"
On the 4:15 x 5 Rounds:
15/12 Calories Assault Bike
12 Lateral Barbell Burpees
5 Deadlifts*

*Build to a Heavy Set
**Start @40-50% of Your 1 RM Deadlift

FITNESS: 12/9 Calories Assault Bike

1. Conditioning
10 Rounds For Time
6 Double Kettlebell Thruster
6 Double Kettlebell Reverse Lunges

TIMECAP: 15 Minutes

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

2. "Booty Burner"
3 Sets
8/8 Deficit Single Arm Suitcase Split Lunges *Tempo: 20X1
20 Seconds Rest
30 Seconds Max Jump Squats
Rest 60-90 Seconds Between Sets