WOD in the past

1.Thruster
On the 2:00 x 6
6-5-4-3-2-1
*start at 50 % and find a heavy singl for the day
* im Rack


2.Conditioning
AMRAP 12:
6 Box Jumps (30"/24")
6 Thrusters
6 Laterall Barbell Burpees



Sweat: 30/20; 24"/20" Kisten höhe
Train: 35/25
Compete: 40/30

1.Conditioning
On the 5:00 x 4 Rounds
600 Meter Run / 45/36 Calories Ski Erg
Into Max Strict Pull Ups

*Switch between Run & Ski Erg


Sweat: 400 Meter Run / 35/26 Calories Ski Erg; Banded Pull Up or Ring Row
Train:
Compete:



2.Core Finisher
On the Minute x 9:
A) 60 Second Plank Hold
B) 25 Second Kettlebell Side Bend (Each)
C) 30 Second Leg Lifts Over Kettlebell

1.Barbell Complex
On the 2:30 x 5 Sets
3 Deadlifts + 2 Hang Power Cleans
*start at 50% of 1 RM Hang Power Clean and build in weight



2.Conditioning
For Time:
60 Double Unders, 30 Deadlifts
60 Double Unders, 15 Hang Power Clens
60 Double Unders, 30 Deadlifts
60 Double Unders, 15 Hang Power Cleans
60 Double Unders, 30 Deadlifts



Sweat: 40/20; 120 Single Unders
Train: 50/30
Compete 60/40

1.Back Squat
On the 2:00 x 6
6-6-4-4-2-2
Back Squat
*start at 40-50% and build to 80-85% of 1 RM


2.Conditioning
For Time
40-30-20:
Alt. Doubble Dumbbell Lunges
*After each Round 21/15 Calories Bike or 30/24 Calories Row


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

1.Tempo Bench Press
On the 3:00 x 5
3 Bench Presses
* 3 Seconds On the way down, 1 Second Pause on Chest
*Build in Weight



2.Conditioning
Every 2 Minutes x 7 Rounds
5 Pull-ups
10 Push-ups
15 AbMat Sit-ups



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

DAILYSWEAT
Every 4:00 x 8 Intervals

Even:
3 Wall Walk
20 Box Jump Overs (24"/20")
Max Reps: Kettlebell Sumo Deadlift High Pull

Odd:
3 Wall Walk
20 Box Jump Overs (24"/20")
Max Reps: Kettlebell Swings


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

TEAMWORKOUT

IN TEAMS OF 3

For Time
200-400-600-800-1000
Meter Run
1-2-3-4-5
Rope Climbs (Each Person)
15-30-45-60-75
Wall Balls


Sweat: 14/8; Negativ Rope Climbs; 100-200-400-600-800 Meter Run
Train: 20/14
Compete 20/14

1.Power Snatch
On the 1:45 x 6
3-3-2-2-1-1
*start at 50 % and built to 90% of 1 RM


2.Conditioning
Every 2 Minutes starting at 0:00 [Until 75 Reps]:
10 Laterall Barbell Burpees
Max Power Snatches


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

1.Body Pump
On the 4:00 x 3 Sets
10 Skull Crushers
10 Barbell Rollouts
10 Dumbell Floor Press
30/30 Side Plank Hold



2.Conditioning
2:00 Minutes On / 2:00 Minutes Off x 4 Rounds
X Calories Row
Into: Max Calories Ski Erg


Sweat: 14/11 Calories
Train: 16/13 Calories
Compete 18/15 Calories

BENCHMARKWORKOUT

"Holbrook"
10 Rounds For Time:
5 Thrusters
10 Pull-ups
100 Meter Sprint

Rest 1 Minute


Sweat: 30/20; Banded Pull Ups or Ring Rows
Train: 40/27,5
Compete 50/35

1.Power Clean
Every 1:00 x 12
1 Power Clean
*working weight 85-95% of 1 RM


2.Conditioning
AMRAP 15
15 Toes to Bar
10 Power Clean
15 Box Jumps (24"/20")


Sweat: 40/20; Knee Raises
Train: 50/30
Compete 60/40

1.Push Press
On the 2:30 x 5
12-10-8-6-4
Push Presses
* start at 40% and built to 80-85% of 1 RM


2.Conditioning
EMOM x 14 ( 7 Rounds)
Minute 1: x Handstand Push Ups
Minute 2: x Calories Bike


Sweat: 15 Pike Push Ups or Z-Presses; 11/8 Calories
Train: 10 Handstand Push Ups; 13/10 Calories
Compete 15 Handstand Push Ups; 15/12 Calories

"DAILY SWEAT

For Time:
40-30-20-10
Burpees
Jump Squats
Hand Release Push Ups

* After each Round 100 Double Unders


Sweat: Kneeling Hand Release Push Ups; 200 Single Unders
Train: 60 Double Unders
Compete:

TEAMWORKOUT

In Teams of 3

For Time:
60-45-30
Power Snatches
60/45 Calories Row

- Rest 2 Minutes -

60-45-30
Clean & Jerks
60/45 Calories Row


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

1. Back Rack Split Stand Lunges
On the 3:00 x 4
10/10 Reps
*Finish on leg first
*start light and build in weight


2.Conditioning
AMRAP 15
2-4-6-8-10..
Alt. Single Dumbbell Box Step-ups (24"/20")
4-8-12-16-20..
Sit Ups


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

1. Bench Press
On the 2:00 x 6
5 Bench Presses
start at 50% and built to 70-75% of 1 RM


2.Conditioning
Every 1:30 x 12 ( 4 Rounds)
1: X Shuttle Runs
2: X Pull Ups
3: X Calories Bike

Sweat: 12 Shuttle Runs; 20 Banded PU / Ring Rows; 14/10 Calories
Train: 14 Shuttle Runs; 15 Pull Ups; 17/13 Calories
Compete 18 Shuttle Runs; 20 Pull Ups; 20/16 Calories

1.Snatch Complex
On the 2:00 x 6
1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch
*start light and built in weight!



2.Conditioning
For Time:
40-30-20-10
Dumbbell Snatches
20-15-10-5
Burpee Box Jump Over (24"/20")


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

1.Pausing Front Squat
On the 1:45 x 7
2 Front Squats w/ 2 Sec. Pause in Bottom Possition
*start at 50% and built in weight


2.Conditoning
5 Rounds For Time
10 Front Squat
15 Toes to Bar
200 Meter Run



Sweat: 40/25; 15 Knee Raises; 1 Hill Run
Train: 55/35; 10 Toes to Bar
Compete 70/50

BRING A FRIEND DAY

1.Strict Press
On the 2:00 x 6
5 Strict Presses
*start at 50% and built to 70-75% of 1 RM



2.Conditioning
In Teams of 2
AMRAP 16
30/24 Calories Row
60 Doubble Dumbbell Push Press
120 Double Unders


Sweat: 15/10; 240 Single Unders
Train: 17,5/12,5
Compete 22,5/15

DAILYSWEAT

AMRAP 30
20 Slam Balls
15 Ring Dips
20 V-Ups
1 Doubble Kettlebell Farmes Carry


Sweat: 15/10; Banded or Box Ring Dips; 16/8
Train: 20/15; 20/12
Compete: 20/15; 24/16

TEAMWORKOUT

In Teams of 3

For Time:
1800/1600 Meter Ski Erg
210 Burpees to Target
210 Thrusters
1800/1600 Meter Ski Erg


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

1.Isometric Deadlift Hold
Every 2:30 x 5
10-15 Seconds Hold
*Working weight 90-95% of 1 RM


2.Conditioning
For Time
40-30-20-10-5
Kettlebell Swing
800-600-400-200-100
Meter Run



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

"1.Push Jerk
On the 1:45 x 7
3 Push Jerks
start at 50% and built to 75-80% of 1 RM


2.Conditioning
E3MOM x 6 ( 2 Rounds)
1: 30 Alt. Doubble Dumbbell Box Step overs (24"/20")
2: 45 Single Dumbell Push Jerks
3: 9 Rope Climbs


Sweat: 15/10; Negativ Rope Climbs
Train: 17,5/12,5; 6 Rope Climbs
Compete: 22,5/15

BENCHMARKWORKOUT

“HAVANA”
AMRAP in 25 minutes
150 Double-Unders
50 Push-Ups
15 Power Cleans

*Compared to 01.11.2023


Sweat: 40/25; 300 Single Unders
Train: 60/40; 100 Double Unders
Compete 80/55

1.Strict Pull Ups
On the 2:00 x 6
5-5-3-3-1-1
Strict Pull Ups
- Into -
45 Seconds Plank Hold
*As heavy as Possible



2.Conditioning
For Time:
18-15-12-9-6
Pull-ups
6-9-12-15-18
Toes to Bar
20/16 Calories Row or 15/12 Bike



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

1.Bench Press
On the 1:30 x 7
1 Bench Press
*start at 60% and build in weight


2.Conditioning
AMRAP 18
100 Wallballs
80 Alt. Dumbbell Snatches
60 Box Jumps (24”/20”)
40 Single Dumbbell Push Press


Sweat: 14/10; 15/10
Train: 20/14; 17,5/12,5
Compete: 20/14; 22,5/15

DAILYSWEAT

For Time
20-18-16-14-12-10-8-6-4-2
Alt. Renegade Row (ohne Push Up)
Calories Bike or Ski Erg
MedBall Sit Ups



Sweat: 15/10; 14/8
Train: 17,5/12,5; 20/14
Compete: 22,5/15; 20/14

TEAMWORKOUT

In Teams of 2

For Time:
1 Mile Run
42 Clean & Jerks
800 Meter Run
42 Clean & Jerks
1 Mile Run


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

1.Back Squat
On the 1:30 x 7
1 Back Squat
*start at 50-60% and find a Heavy Single for the Day


2.Conditioning
5 Rounds:
10 Dumbbell Front Squats
15 Burpees

Directly Into....
60 Alt. Dumbbell Lunges


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

TEAMWORKOUT

In Teams of 3

On the 3:30 x 3
30 Strict Pull-ups
Max Calorie Row

- Rest 1:00 Minutes -

On the 3:30 x 3
45 Pull-ups
Max Calorie Row

- Rest 1:00 Minutes -

On the 3:30 x 3
45 Toes to Bar
Max Calorie Row

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

1.Hang Power Snatch
On the 2:30 x 5
5 Hang Power Snatch w/ 2 Sec. Pause in Catch Position
*start at 50% and built to 70-75% of 1 RM



2.Conditioning
Every 2 Minutes [Until 100 Box Jumps]:
16 Hang Dumbbell Snatches
AMRAP Box Jumps (24"/20")


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