WOD in the past

TEAMWORKOUT

In Teams of 3
5 Rounds For Time:
45 Chest to Bar Pull Ups
45/30 Calories Bike
45 Alt. Dumbbell Snatches

- Rest 1 Minutes Between Rounds -


Sweat: 17,5/12,5; Banded Pull Ups or Ring Rows
Train: 20/15; Pull Ups
Compete: 25/17,5

1.Conditioning
Part A: (TC: 10)
2,000/1,500 Meter Row

- Rest 2 Minutes -

Part B: (TC:10)
6 Rounds
10 Wallballs
10 Box Jumps Over (24"/20")


Sweat: 14/8
Train:
Compete: 20/14


2.Finisher
3 Sets of
10/10 Bulgarian Split Squats
20 Alt. Banded Dadbugs
10 Bent over Reverse Flys

- Rest 1 Minute -

1.Deadlift
15 Minutes time to complete all sets
1x5 @75% (moderate)
1x3 @85% (moderate- heavy)
1x1 @95% (heavy)

*Gerechnet wird mit 90% vom 1RM


2.Conditioning
For Time:
21-15-9-6-3
Power Cleans
42-30-18-12-6
Push-ups


Sweat: 40/20; Kneeling Push Ups
Train: 50/30
Compete: 60/40

1.Strict Press
12 Minutes time to complete all sets
1x5 @75% (moderate)
1x3 @85% (moderate-heavy)
1x1 @95% (heavy)

*Gerechnet wird mit 90% vom 1RM


2.Conditioning
8 Rounds For Time:
8 Single Dumbbell Push Jerks
8 Toes to Bar
1 Hill Run


Sweat: 17,5/12,5; Knee Raises
Train: 22,5/15
Compete: 25/17,5

1.Back Squat
15 Minutes time to complete all sets
1x5 @75% (moderate)
1x3 @85% (moderate-heavy)
1x1 @95% (heavy)

*Gerechnet wird mit 90% vom 1RM


2.Conditioning
AMRAP 15
8 Back Squats
4 Laterall Burpees
8 Back Rack Reverse Lunges
4 Laterall Burpees


Sweat: 40/25
Train: 50/35
Compete: 60/45

1.Snatch Complex
On the 1:30 x 7 Sets
1 Power Snatch + 2 Hang Power Snatches
*start at 50% and built in weight


2.Conditioning
For Time
12-11-10-9-8-7-6-5-4-3-2-1
Power Snatch
*After each Round
30 Double Under



Sweat: 30/20; 60 Single Unders
Train: 35/25
Compete: 40/30

TEAMWORKOUT

In Teams of 3

[3 Rounds]

A. AMRAP 6
60 Toes to Bar
Into: Max Calorie Row

B. AMRAP 6
45 Handstand Push Ups
Into: Max Calorie Row

* No Rest Between AMRAPS
* Score: Total Calories



Sweat: Knee Raises; Pike Push Ups or Z-Press
Train:
Compete:

1. Strength Cycle
Deadlift - Week 2
15 Minutes to Complete all Sets
1x3 @70%* (moderate)
1x3 @80%* (moderate - heavy)
1x3 @90%* (heavy)

*Gerechnet wird mit 90% vom 1RM



2.Conditioning
4 Rounds For Time:
400 Meter Run
21 Kettlebell Swings
15 Box Jumps (24"/20")


Sweat: 16/8
Train: 20/12
Compete: 24/16

1.Dumbbell Bench Press
On the 2:30 x 5
10 Alt. Dumbbell Bench Press
*Build in Weight



2.Conditioning
EMOM x 20 (4 Rounds)
Minute 1: X Calories Bike
Minute 2: 20 Sit-ups
Minute 3: 15 Hand Release Push-ups
Minute 4: 4 x 10 Meter Doubble KB Farmers Carry


Sweat: 11/8 Cal.; 16/12
Train: 13/10 Cal.; 24/16
Compete: 15/12 Cal.; 32/24

BENCHMARKWORKOUT

“Georgie Sparks”
AMRAP 20
27 Double-Unders
11 Pull-Ups
13 Power Cleans


Sweat: 30/20; 54 Single Unders; Banded Pull Ups / Ring Rows
Train: 40/27,5
Compete: 50/35


2.Finisher
4 Sets of
12 Banded Face Pulls
12 Barbell Biceps Curls

- Rest 30 Seconds -

1. Strength Cycle
Strict Press - Week 2
12 Minutes to Complete all Sets
1x3 @70%* (moderate)
1x3 @80%* (moderate - heavy)
1x3 @90%* (heavy)

*Gerechnet wird mit 90% vom 1RM


2.Conditioning
2:30 On / 2:30 Off x 4 Rounds
250/200 Meter Row
Max Push Press


Sweat: 200/150 Meter Row
Train:
Compete:

1. Strength Cycle
Back Squat - Week 2
15 Minutes to Complete all Sets
1x3 @70%* (moderate)
1x3 @80%* (moderate - heavy)
1x3 @90%* (heavy)

*Gerechnet wird mit 90% vom 1RM


2.Conditioning
8 Rounds For Time:
10 Alt. Single Dumbell Box Step-ups (24"/20")
5 Burpees
10 Single Dumbbell Goblet Squats
5 Burpees


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

DAILYSWEAT

TEAMWORKOUT

In Teams of 3

AMRAP 40
15,30,45,60
Calories Ski Erg
3,6,9,12
Rope Climbs
Wall Walks



Sweat: Banded Pull Ups / Ring Rows; Wall Walk AHAP
Train:
Compete:

Outdoor TEAMWORKOUT

In Teams of 2

AMRAP 30
30 Kettlebell Swings
30 Push Ups
30 Slam Balls
600 Meter Team Run


Sweat: 16/12; 15/10; Kneeling Push Up; 400 Meter Team Run
Train: 24/16; 20/15
Compete: 32/24; 20/15

1.Front Squats
On the 3:00 x 5
8 Front Squats
*start at 50% and built to 65-70% of 1 RM



2.Conditioning
For Time:
60 Wall Balls
30 Toes to Bar
40 Wall Balls
20 Toes to Bar
20 Wall Balls
10 Toes to Bar


Sweat: 14/10; Knee Raises
Train:
Compete: 20/14

1. Strength Cycle
Deadlift - Week 1
1x5 @65% * (moderate)
1x5 @75% * (moderate-heavy)
1x5 @85% * (heavy)

*w/90% of 1 RM


2.Conditioning
AMRAP 15
5 Deadlifts
10 Burpees
50 Double Unders


Sweat: 80/50
Train: 100/70
Compete: 120/90

1. Strength Cycle
Strict Press - Week 1
1x5 @65% * (moderate)
1x5 @75% * (moderate-heavy)
1x5 @85% * (heavy)

*w/90% of 1 RM


2.Conditioning
For Time:
3 Rounds "Work" + 30 Push Jerks
2 Rounds "Work" + 20 Push Jerks
1 Round "Work" + 10 Push Jerks

[Work]:
5 Strict Pull-ups
10 Box Jumps (24"/20")
15 AbMat Sit-ups



Sweat: 30/20; 60 Single Unders; Banded Pull Ups / Ring Rows
Train: 40/27,5
Compete: 50/35

1. Strength Cycle
Back Squat - Week 1
15 Minutes to Complete all Sets
1x5 @65% * (moderate)
1x5 @75% * (moderate-heavy)
1x5 @85% * (heavy)

*w/90% of 1 RM


2.Conditioning
4 x 2:00 On / 2:00 Off (4 Rounds)
15 Back Squats
Into Max Calories Bike


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

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



2.Conditioning
EMOM x 10 (5 Rounds)
Minute 1: X Calories Row
Minute 2: 10 Ring Dips


Sweat: 14/11 Calories; Banded or Box Dips
Train: 16/13 Calories; 6 Ring Dips
Compete: 18/15 Calories


3.Finisher
3 Sets of
10 Doubble Dumbbell Flys
10 Banded Triceps Extensions

- Rest 30 Seconds -

DAILYSWEAT

AMRAP 35
2,4,6,8,10
Doubble Dumbbell Cleans
MedBall Sit Ups

*After each Round
200 Meter Run


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

TEAMWORKOUT

In Teams of 3

45 Rounds for Time:
"I Go You Go"
5 Chest to Bar Pull Ups
5 Calories Bike
5 Shoulder to Overhead

*Partner needs to finish full Round


Sweat: 40/30; banded Pull Ups Ring Rows
Train: 50/30; Pull Ups
Compete: 60/40

1. Strength Cycle - "WE'RE GETTING STRONGER"
DEADLIFT
15 Minutes to find your 1 RM



2.Conditioning
AMRAP 15:
9 Deadlifts
12 Push-ups
15 Box Jumps Over (24"/20")


Sweat: 50/30; Kneeling Push Ups
Train: 65/40
Compete: 80/50

1.Bent over Row
On the 2:30 x 5
10 Barbell Bent over Row
- into -
10/10 Side Plank Lifts
*Build in Weight


2.Conditioning
2 Rounds For Time:
30 Jumping Linges
30 Toes to Bar
3 Farmers Carry (Bis zur Schranke)


Sweat: 15/10; Knee Raises; 600 Meter Run
Train: 17,5/12,5; 20 Toes to Bar
Compete: 22,5/15

BENCHMARKWORKOUT


“MIKKO’S TRIANGLE”
EMOM for 39 minutes
1 minute Row
1 minute SkiErg
1 minute Assault Bike
1 minute Rest


Sweat: 11/9 Calories
Train: 13/11 Calories
Compete: 15/13 Calories

1. Strength Cycle - "WE'RE GETTING STRONGER"
Strict Press
12 Minutes to find your 1RM



2.Conditioning
AMRAP 16
1,2,3,4,5,6...
Laterall Barbell Burpees
Push Press
10,20,30,40,50,60
Double Unders


Sweat: 30/20; Single Unders x2
Train: 35/25
Compete: 40/30

1. Strength Cycle - "WE'RE GETTING STRONGER"
Back Squat Testing
15 Minutes to find your 1 RM


2.Conditioning
3 x AMRAP 5
15 Dumbbell Front Squats
400 Meter Run
Max Doubble Dumbbell Box Step Over

- Rest 1 Minutes Between AMRAP`s -


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

DAILYSWEAT
3 Rounds for Max Reps
6 x 30 Seconds On / 15 Off each Movement
1: Handstand Push Ups
2: MedBall GHD Sit Ups
3: Ski Erg


Sweat: Pike Push Up or Z-Press
Train:
Compete:

TEAMWORKOUT

In Teams of 3


[On the 0:00]
3 Rounds For Time:
60/45 Calorie Row
45-36-27 Toes to Bar
30 Power Snatches


[On the 18:00]
3 Rounds For Time:
60/45 Calorie Row
45-36-27 Toes to Bar
18 Power Snatches



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