Team WOD Bible: 170 Camraderie Building Cross Training Workouts To Build Discipline, Strength, Intenstinal Fortitude & Friendship

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Father, Thank you for the abilities you give us, for the strength and wisdom we gain from training. Be with us as we work that we may do our best. Help us to be encouraging to others in our daily life. Thank you for the people that you have brought into our lives. Bless the athletes, coaches, workout partners and all those who support our training. May the results from our training be a reflection of Your Spirit in our lives. Finally Father, remind us that there is no failure, but only growth in the body, mind and Spirit. Amen

Copyright Team WOD Bible: 170 Camaraderie Building Cross Training Workouts To Build Discipline, Strength, Intestinal Fortitude & Friendship P. Selter Copyright © 2016 All rights reserved. This book or any portion thereof may not be reproduced or used in any manner whatsoever without the expressed written permission of the publisher except for the use of brief quotation in a book review.

Disclaimer The information provided in this book is designed to provide helpful information on the subjects discussed. This book is not meant to be used, nor should it be used, to diagnose or treat any medical condition. For diagnosis or treatment of any medical problem, consult your own physician. The publisher and author are not responsible for any specific health or allergy needs that may require medical supervision and are not liable for any damages or negative consequences from any treatment, action, application or preparation, to any person reading or following the information in this book. References are provided for informational purposes only and do not constitute endorsement of any websites or other sources. Readers should be aware that the websites listed in this book may change. I recommend consulting a doctor to assess and/or identify any health related issues prior to making any dramatic changes to your diet or exercise regime.

Table of Contents Copyright Disclaimer Introduction Training As A Team… Iron Sharpens Iron! Training Myths We MUST Dispel The Keys To Progress For You ‘N’ Your Team Acronyms Cross Training Base Exercises Team WODs Conclusion

Introduction I would like to thank you and congratulate you for purchasing the book, Team WOD Bible: 170 Camaraderie Building Cross Training Workouts To Build Discipline, Strength, Intestinal Fortitude & Friendship This book will introduce you to the many health & fitness benefits of the phenomenon that is Cross Training, along with a plethora of WODs (workouts) you can implement with friends, your training partner or other gym-goers immediately to improve your body composition, speed, strength and agility. These workouts range from beginner workouts that can be performed in the comfort of your own home or backyard with on one training partner to epic endurance challenges that will send you to the brink of both mental anguish and physical fatigue with your whole team. Thanks again for choosing this book, I hope you enjoy it!

Training As A Team… Iron Sharpens Iron! “Champions come in pairs of two because they battle themselves in perfection” – Greg Plitt There’s nothing wrong with training alone, however if you’re looking to get the best bang for your buck out of each and every workout a training partner or team will be a massive asset to add to your arsenal. A training partner is far more than just someone who spots you while you’re failing on your last few repetitions of those heavy squats… Your training partner or team are invested in you, they truly wants you to succeed. This may sound corny and all but good training partners, teams and groups share a special kind of bond. They’re positive and they want each other to succeed and they’re prepared to help them unlike many of the negative nancies’ out there in the world today that find great joy in the failures and shortcomings of others.

Here are my top tips for finding the right training buddy or team! Ensure your Goals are Similar You and your workout partner will ideally be following the same workout routine, so ensure you goals are similar. There’s no point in training with someone that’s looking to compete in a powerlifting competition if your goal is to run a marathon as you both have completely different end state goals. Find someone that wants what you do, whether that be a certain weight, a certain look, a certain endurance level. You must be on similar paths in order to push each other during the journey. Ensure All Parties Show Up on Time Every Time It doesn’t matter if you show up late to the gym when you’re training by yourself, but when you have a training partner ensure both you and your partner are on time, as you’re relying on each other don’t let each other down. Refer to the saying “If you are early you are on time and if you are on time you are late”. Show up on time and be ready to train at the time you agreed on, no excuses, no messing around. Ensure Correct Spotting Is Common Knowledge Does your training partner want you to help them unrack the weight when they’re doing squats? How do they like being spotted? Learn exactly how your training partner wants to be spotted. This not only improves you and your training partners comfort during the set, but it’s also necessary for safety – if your partner is expecting a spot and you’re not doing what is expected of you there can be trouble (or injuries!). Preach Correct Form Over All Else When your training partner is performing their sets don’t wonder off to talk to someone else in the gym, watch their form. Are they using the correct tempo? Acceptable range of motion? Is the weight too heavy? Can you learn anything from their form? If your training partner’s form isn’t as good as it could be refer to the following tip…

It’s A Learning Environment… Be Open To Constructive Criticism This works both ways. Both you and your partner need to be open to constructive criticism. Are they lifting weight that is too heavy? Could form use some improvement? Is rest between sets too long? Not pushing hard enough on sets? If you’re doing something wrong your partner should pick you up on it and vice versa, not in a negative – you will become a better athlete by accepting, accessing and applying advice if necessary.

Motivate Each Other! Find out what motivates your partner, do they want to be yelled out to push out those last few reps? Do you need to call each other daily to check up on how each other’s diets are going? Based off your partners goals find out what best motivates them to achieve the success they are after. If you don’t know how are you going to motivate them? Switch Off, Disconnect & Be In The Now The gym isn’t an office, so switch off the phone, tablet, PDA and/or whatever other electronic devices you carry around that are easy distractions. In order to focus on the task at hand and get the most out of your workouts both yourself and your training partner need to disconnect for the period of your workout. This should be discussed and agreed on as there’s nothing worse than having your training partner walk off to take a phone call while you’re struggling on the last few reps – waiting for them to spot you. No Small Talk Socialize before or after your workout, not during. The 45 minutes – 1 hour you spend in the gym is for intense training, stop gossiping about that girl, or that movie you watched, or that party you’re both going to on the weekend. From the moment you both step in the gym it’s game time – the workout you’re about to crush is the only thing that should be spoken about.

Arnold Schwarzenegger discussed in multiple fitness magazines just how important a training partner was to him, stating “The biggest help I ever had was a training partner.”

Training Myths We MUST Dispel Myth: You Can Spot Reduce Fat Truth: Fat cannot be spot reduced, doing copious amounts of sit ups and side bends will not just burn fat off your abdominals. The human body stores fat in certain areas in an order, quite a lot of people happen to store their fat on their thighs first, for others it’s the abdominal region. When attempting to burn fat the same principle applies – your body will burn fat (as you consume less calories then you burn) from certain areas of your body in order – as everyone has a different genetic makeup. Targeted exercising will never affect where fat is lost first, the key to consistent fat loss is a combination of nutrition, cardio and weighted compound lifts. Myth: Lifting Weights Will Make You Big ‘N’ Bulky Truth: It is extremely difficult to pack on a large amount of lean muscle mass as a female, those women bodybuilders you’ve seen on TV are pumped full of testosterone and a cocktail of other supplements to look this way, not to mention they are in a calorie surplus (intentionally consuming more calories than their body requires). A normal female lifting weights will get stronger muscles, but they won’t necessarily get bigger. The simplest way to achieve the ‘toned’ look that is so desired is to be in a calorie deficit (eating nutritious food) while lifting weights regularly. This will allow you go burn the fat covering your muscles, while increasing your muscle density and strength in the process.

Myth: Cardio Is The ONLY Way To Lose Weight Truth: This is entirely wrong. Weight loss occurs when you are consuming fewer calories than your body needs to maintain its current condition, a calorie deficit can be achieved via diet alone, or by exercise – both aerobic (cardio) and anaerobic (weighted training). Cardio can simply be used as a tool to burn extra calories you have consumed, but in essence if you didn’t eat those additional calories you would yield the same results as if you did eat them, and then performed cardio. Myth: One Workout Routine Works For Everyone And Anyone Truth: There is no universal training regime or diet that will work wonders for everyone. Each individual has a different genetic makeup and therefore it is a matter of trial and error. When starting a new diet or workout regime I recommend following this for at least 1 month, during this time record your results and then reassess, any shorter time period and you will not be able to accurately assess your results.

Myth: Men And Women Need To Do Different Exercises Truth: Men and women do not need to train differently, however you will still find to this day most personal trainers will put women through a light dumbbell circuit and spend a large portion of their training time focusing on cardio, meanwhile a man will be told to focus more specifically on compound exercises such as the bench press, pull ups, squat and deadlift. In order to achieve a toned, lean physique as a female it is highly recommend you perform these major compound exercises. As stated earlier you will not instantly gain muscle as you are led to believe. Levels of estrogen, testosterone, genetic makeup and calorie consumption play the main role in muscle mass, not the actual weightlifting itself. Myth: Eating ‘Bad’ Foods Will Make You Fat Truth: False, there is no such thing as a ‘fattening’ food. Weight gain is achieved via the consumption of excess calories, it does not matter what source these calories from – if you consume 300 calories more than your body needs to maintain its current state you will gain weight, your body cannot tell whether these 300 calories came from an apple or a chocolate bar therefore it is irrelevant.

Myth: Lifting Weights Magically Makes Fat Turn To Muscle Truth: False, muscle and fat are 2 completely different substances – it’s like comparing apples and oranges. Muscle cannot turn to fat and fat cannot turn to muscle. If an individual stops lifting weights their bodyweight may stay the same while their percentages of muscle and fat change (decrease in muscle mass as it is not being utilised which is required to maintain, and an increase in body fat as due to a decrease in muscle the body is no longer as efficient at burning calories). Myth: High Reps Are The Key To ‘Toning’ Your Muscles Truth: False, high repetitions increase the endurance of the muscle, while lower repetitions focus more on increasing the strength of the muscle. Both of these can be used to add lean muscle mass and burn calories in order to tone, this is achieved by reaching temporary failure (fatigue) on each of your sets if you are aiming to achieve this in a smaller number of repetitions you will require heavier weight, if you intend to do high repetitions you will use a slightly lighter weight.

Myth: Longer Workouts Product Greater Results Truth: A solid workout should last between 45 minutes and an hour. If a normal workout for you greatly exceeds this timeframe, you need to step back and take a look at how you’re spending your time in the gym – more often than not, those individuals that brag about spending hours at the gym spend half of their time gossiping and catching up with fellow gym-goers and therefore have rest periods that are simply too long between their sets. A shorter, more intense workout is not only more efficient time wise, but will also net you better results. The key is to exhaust the muscle via hypertrophy, so allowing along amount of time for your muscles to recover between sets is counterproductive (unless you are specifically training for strength). Myth: You Should Lift As Heavy As Physically Possible Truth: When lifting, most beginners tend to pick up the heaviest weight they can possibly lift and struggle to pump out several bad repetitions expecting to see results. It is imperative that good form (technique) comes before weight; you should be selecting the heaviest weight that you can lift with correct form for the prescribed number of repetitions. Trying to use weights that are too heavy with bad form is a recipe for disaster – you are at a high risk of injuring yourself, which will ensure you are out of the gym for an extended period of time. On top of that risk, if the weight is too heavy for your muscles you will end up using momentum to help – swinging or bouncing the weight on each repetition. When you begin to ‘cheat’ on repetitions by swinging or bouncing the weight, the tension is taken completely off the muscle, therefore, the muscle isn’t stimulated. No stimulation = no growth.

Myth: Sit-Ups Are The #1 Key To Shredded Abs Truth: Fat cannot be spot reduced. Everybody has a set of abdominal muscles – whether they are defined or not comes entirely down to your body fat level. The abdominal region will begin to become visible for males at around the 10% body fat mark. In order to have a completely ripped abdominal region with oblique and serratus definition you will need to have a single digit body fat reading. Training your abdominals will increase your overall core strength and will deepen the cuts between your abdominal muscles, BUT you will not get abs by doing sit ups or any other ab exercise – this is completely body fat related. Myth: Your Diet Should Contain Little To No Fat Truth: Dietary fat is essential to our bodies. Fats are linked to testosterone production and brain function as well. In fact, individuals that consume a larger amount of fat are less likely to develop depression. Fats are also known to regulate hormone levels as well as blood glucose and insulin responses. If you are struggling to gain weight, fats can play a major role in your diet as a gram of fat is comprised of nine calories (as opposed to the standard four calories found in both protein and carbohydrates). Fat can be used effectively to increase your overall caloric intake with ease. Instead of adding two cups of broccoli to your diet, throw in a tablespoon of organic peanut butter instead!

Myth: Rest Days Are For Suckers Truth: Rest days are for winners. If you’re smashing a WOD every single day, or multiple times a day in the case of the elite and addicted athletes! You’re not going to be allowing yourself time to sufficiently recover. Insufficient recovery leads to a number of different things, none of them being good! Decreased performance, mood swings, plateaus and sudden stalls in progress and increased susceptibility to injuries and strains. Ensure you are taking rest days as necessary along with performing active recovery on training days (such as contrast showers, foam rolling etc.)

The Keys To Progress For You ‘N’ Your Team Focus On Lifting Heavy! As mentioned in the above myths section you will not get bulky from lifting heavy, instead you will burn more calories and promote lean muscle strength gains. Perform Compound Movements (Forget Isolation) Instead of focusing on isolation exercises like tricep extensions and bicep curls for your arms perform major compound lifts such as squats, deadlifts and bench press. Each of these exercises targets a whole variety of muscle groups and will completely transform your physique. As you exert a lot more energy when performing these exercises you will also burn a substantial amount of additional calories. Lift In A Variety Of Rep Ranges Don’t limit yourself to a certain repetition range, mix it up from time to time and exercise to exercise, for example: 5 – 8, heavy weight 8 – 12, medium weight 15 – 20, light weight Variety Is The Spice Of Your WODs Over time our body adapts and finds a more efficient way to perform the exercises you routinely perform. It’s essential to mix up your workouts from time to time, this can be achieved by changing your number of sets and rep ranges, changing the order of your exercises or by switching in and out new exercises. Supplement As Necessary (But Don’t Go Overboard!) Don’t be afraid to supplement as necessary – multivitamins, whey protein and branch chain amino acids can be very beneficial and aid with breaking plateaus and increasing your endurance/recovery time.

Eat Adequate Calories (Based Upon Your Goals!) Do not starve yourself of nutrients or calories; eat a balanced diet of clean foods. Please refer to the ‘Nutrition’ chapter further in this book for greater detail. Understand & Implement Recovery Techniques After 5 day of training have at least 1 full rest day. I used to dismiss rest days, going from Monday to Friday with my 5 day split workout, then immediately restarting the cycle again on Saturday. Ensure you’re getting at least 1 rest day at the end of your cycle. Unable to train on the weekends? Take 2 rest days at the end of the week. Want to train on Sunday? Have 1 rest day mid-week and 1 rest day on the weekend.

Interpreting Cross Training Hybrid Workouts Unlike a normal workout regime, in which you determine in advance the exercises and sets you are going to be doing in advance this hybrid form of training takes an entirely different approach and uses the ‘WOD’ system, which is an acronym for Workout of the Day. Various gyms and websites throughout the world issue their own WOD on a daily basis. The majority of athletes follow a 3/1 training schedule. This means you will partake in 3 consecutive workout days, followed by 1 rest day. This however, is only a recommendation – many advanced athletes choose to do 5/2 and a variety of other schedules to suit their end state goals and recovery time. Now let’s take a look at a WOD and analyse it.

WED 161126 Six rounds for time of: Row 300m 125lb thruster, 12 reps Analysis: Wednesday 161126 – this workout was published on Wednesday, the 26th of November 2016. Six rounds for time of: Row 300 meters, 125 pound thruster for 12 reps – this WOD consists of 2 exercises, a 300 meter row run and a 125b thruster, you are to complete 6 rounds of these exercises in the fastest time possible (use a timer to record so you can compare your score to others). The complete workout would look like this: Warm up (don’t forget to stretch and warm up before beginning, it is crucial to avoid injury)

Start timer 300 meter row 125lb thruster for 12 reps 300 meter row 125lb thruster for 12 reps 300 meter row 125lb thruster for 12 reps 300 meter row 125lb thruster for 12 reps 300 meter row 125lb thruster for 12 reps 300 meter row

125lb thruster for 12 reps Stop timer

Acronyms Before we get into the WODs themselves it is imperative you familiarise yourself with the following acronyms in order to read the workout of the day correctly (or use this page as a reference guide when reading the workout if necessary). 1RM: Your 1RM is your max lift for one rep AHAP: as heavy as possible AMRAP: As many rounds as possible ATG: Ass to Grass BP: Bench press Box: Another term used for gym BS: Back squat BW: Body weight Chipper: A WOD containing many different exercises and reps CLN: Clean C&J: Clean and jerk C2: Concept II rowing machine DL: Deadlift DOMS: Delayed onset muscle soreness DU: Double under EMOM: Every minute on the minute For Time: Timed workout, perform as quickly as possible and record score. FS: Front squat GHR(D): Glute ham raise (developer). Posterior chain exercise, similar to a back extension. Also, the device that allows for the proper performance of a Glute Ham Raise.

GHR(D) Situp: Situp performed on the GHR(D) bench. GPP: General physical preparedness, another word for fitness GTG: Grease the Groove, a protocol of doing many sub-maximal sets of an exercise throughout the day H2H: Hand to hand; refers to Jeff Martone's kettlebell "juggling" techniques HSPU: Hand stand push up. Kick up into a handstand (use wall for balance, if needed) bend arms until nose touches floor and push back up. HSQ: Hang squat (clean or snatch). Start with bar "at the hang," about knee height. Initiate pull. As the bar rises drop into a full squat and catch the bar in the racked position. From there, rise to a standing position IF: Intermittent Fasting KB: Kettlebell KBS: Kettlebell swing KTE: Knees to elbows. MEBB: Maximum Effort Black box, term coined by Mike Rutherford. MetCon: Metabolic Conditioning workout MP: Military press MU: Muscle ups. Hanging from rings you do a combination pull-up and dip so you end in an upright support. OH: Overhead OHS: Overhead squat. Full-depth squat performed while arms are locked out in a wide grip press position above (and usually behind) the head. PC: Power clean Pd: Pood, weight measure for kettlebells PR: Personal record PP: Push press PSN: Power snatch

PU: Pull-ups or push ups depending on the context in WOD Rep: Repetition. One performance of an exercise. RM: Repetition maximum. ROM: Range of motion. Rx'd: As prescribed, without any adjustments. SDHP: Sumo deadlift high pull Set: A number of repetitions. e.g., 34sets of 8 reps, often seen as 4x8, means you do 8 reps, rest, repeat, rest, repeat, rest, repeat. SPP: Specific physical preparedness, aka skill training. SN: Snatch SQ: Squat SS: Starting Strength; Mark Rippetoe's great book on strength training basics Subbed: Substituted T2B: Toes to bar. Hang from bar. Bending only at waist raise your toes to touch the bar, slowly lower them and repeat. Tabata: A form of interval training comprised of 20 seconds on, 10 seconds off repeated for 8 rounds. TGU: Turkish get-up The Girls: A series of benchmark workouts named after girls The Heroes: Brutal benchmark workouts in honour of fallen soldiers TnG: Touch and go, no pausing between reps WO: Workout WOD: Workout of the day WU: Warm up YBF: You'll Be Fine

Cross Training Base Exercises Clean A weight lift starting from the ground that requires using the upwards momentum of a deadlift, jump, and front squat to bring the weight up to the shoulders. Most commonly done with a barbell. Kettlebell Clean A clean using a kettlebell. Hang Clean A clean starting from the hanging position (standing upright, holding the barbell with straight arms &legs), instead of starting from the ground. Power Clean a clean without dropping into a full front squat to catch the weight. A minimal jump and dip of the body separates a power clean from a regular clean. Clean and Jerk a full clean, then jerk the barbell overhead after arriving at the shoulders. Triceps Dip Support yourself on shoulder-width handholds (usually parallel bars) with straight arms, bend the elbows to a 90-degree angle, and then straighten arms. Ring Dip a triceps dip on gymnastics rings. Jerk a lift starting from the shoulders & ending overhead, using the upward momentum of a hip thrust. Push Jerk Lifting the weight overhead in combination with two small dips in the knees to drive the weight upwards. Split Clean and Jerk a combination of the clean and the jerk, ending with a split foothold

position. Muscle Up A combination of a pull up to dip, which allows you to lift yourself up and over a handhold from a hanging position. Bar Muscle Up a muscle up using a pull-up bar. Ring Muscle Up a muscle up using the gymnastics rings. Pull Up Starting from a hanging position, using your upper body strength to pull your chin up and over your handhold. Front Lever Pull Up a pull up while holding your body in a horizontal line. Jumping pull Up Quick, small pull ups in which your feet return back to the ground after each jump. Kipping Pull Up a pull up using added momentum from a “kip”, which uses extension & flexion of the body to provide a “swing”. Weighted Pull up a pull up with a weight around your waist. Push Press pushing a weight from the shoulders to overhead in combination with a small dip in the knees. Shoulder Press pushing a weight from the shoulders to overhead, with no movement (no knee-dip) in the lower body. Kettlebell Press a shoulder press using a kettlebell, done one arm at a time.

Push-Ups From a plank position, lowering yourself to the ground and back up using your arms. Modified Push Up a push up with your knees on the ground, or with your hands on a raised surface (incline push up) Handstand Push Up From a handstand, bending your arms to lower your head to the ground, then back up. Squat most commonly meaning a back squat, with a barbell resting on the shoulders, bending at the knees and sinking into a sitting position, then straightening back up. Air Squat a full squat with no extra weight (barbell or dumbbells). Overhead Squat a squat while holding a weight overhead. Front Squat a squat with the barbell racked in the front, at shoulder level. Jumping Squats jumping upwards after rising from each squat. Pistol a one-legged squat that requires immense strength and balance. Snatch A lift that brings the weight from the ground up overhead while dropping into an overhead squat position, then rising out of the squat. Most commonly done with a barbell. Dumbbell snatch a snatch done with a pair of dumbbells.

Kettlebell snatch a snatch done with a kettlebell. Hang snatch a snatch with the weight starting from a hang. Ball slams lifting a weighted ball overhead, slamming it down, and picking it up immediately from the rebound. Bench press from a laying position on a bench, using your arms to raise and lower a barbell from the chest. Box jump Jump up and back down from a box (usually 20-24 inches high). Burpee Starting from a standing position, descend into a plank, do a chest-toground push up, then jump back up as high as you can & repeat. Dumbbell split lift pushing a pair of dumbbells overhead in combination with a jump into a split foothold. Deadlift a barbell lift starting from the ground, in which one engages the legs and core to lift the weight from the ground to a hang. Double under Two turns of the skipping rope per jump. Farmer’s Walk Grab two heavy plates or dumbbells (one in each hand) and walk as far as you can without dropping them. Handstand Push Ups Push-ups are pretty standard, but a handstand push up is extremely difficult. You must be able to push-press your own bodyweight before you can do a handstand push up. Click the link for handstand help.

Knees to elbows using your abdominal muscles to bring your knees to your elbows while in a hanging position. Kettlebell Swing swinging a Kettlebell through the range of motion from a hang to overhead. Rope Climb Climb up a rope. It’s helpful to learn the different foot-wraps for rope climbing, click on the link for instructions & tips. Thruster a barbell lift starting from shoulder height, in which one performs a front squat, then pushes the barbell overhead during the rise to standing position. Toes to Bar using your abdominal muscles to bring your toes to the bar from which you are hanging by your hands. Wall ball shot with a weighted ball, descend into a squat, and heave the ball upwards at the wall during the upwards movement of the squat, then catch the ball on the rebound. V-Up From a lying position, use your abs to bring your arms and legs up to meet in the middle.

Team WODs

On the following pages you’ll find 170 team WODs that’ll build your fitness, test your mental toughness, exercise your comradery and give you a sense of accomplishment and fulfilment upon completion.

WOD 1 Team of 4 AMRAP in 20 minutes 400m run Burpee broad jumps Box jumps Toes to bar Switch once 400m run is complete by each team member WOD 2 Team of 4 AMRAP in 20 minutes 250m Row Squats Ball slams Box jumps Switch once 250m row is complete by each team member WOD 3 Team of 2 AMRAP in 20 minutes 30 ball slams 30 burpees over planking partner 15 squats (together) 15 deadlifts (together)

WOD 4 Team of 3 complete 4 rounds 15/10/8 calorie row 15/10/8 burpees over rower WOD 5 Team of 3 5 minutes per exercise, alternate for a single round Air bike Wall balls Deadlift Push press Box jumps WOD 6 Team of 2 AMRAP in 25 minutes (one athlete runs while the other performs swings/jumps) Run 400m 20 KB swings Run 400m 20 Box jumps

WOD 7 Team of 2 For time 50 Box jumps 50 Pull-ups 50 KB swings 50 Walking lunges 50 Knees to elbows 50 Push press 50 Wall balls 50 Burpees 400m row (together) WOD 8 Team of 2 10 calorie row 20 Wall balls 20 Dips 20 Pull ups 20 Sit-ups 20 Double unders

WOD 9 Teams of 2 AMRAP in 20 minutes Perform wall balls while partner rows 500m Switch once row is complete for duration of WOD WOD 10 Teams of 2 AMRAP in 20 minutes 15 Sit Ups (partner A) 15 KB swing (Partner B) 15 Jumping Squats (partner A) 15 Burpees (Partner B) 300m Run (Together) WOD 11 Teams of 3 For time 500m wall ball run 50 Clean & Jerk 50 Pull-ups 50 Burpees 50 Wall ball shots 200m KB farmers walk

WOD 12 Teams of 2 40 DB squats 50 Pull-ups 40 DB press 50 KB squats 40 DB burpees 500m Row WOD 13 Perform together as a team Max rounds in 30 minutes 5 Deadlifts 10 Push-ups 15 Box jumps WOD 14 Teams of 4 AMRAP in 20 minutes Rotate through each station once reps have been hit 10 KB squats 25 wall ball shots 50 burpees 200m row

WOD 15 Teams of 3 For time Split workout load between team members 200 T2B 200 DU 200 Pull ups 200 Burpees 200 Box Jumps 200 Thrusters WOD 16 Teams of 2 One partner working at a time AMRAP in 10 minutes 100m row 10 deadlifts 10 pull ups

WOD 17 Teams of 2 100 DU 90 KB swings 80 Wall balls 70 Power cleans 60 Dips

WOD 18 Teams of 3 AMRAP in 20 minutes (rotate stations once reps complete) 21 Pull ups 21 Snatches 21 Pull ups 21 Dips 21 Wall balls WOD 19 Teams of 4 1 mile run (together) 500 burpees (cumulative) 500m row (together) 500 Push ups (cumulative) WOD 20 Teams of 2 4 rounds each Partner A - Row 250m Partner B – 50 pull ups Partner A - 50 Burpee pull ups Partner B – KB farmers carry 250m WOD 21 Teams of 4 4 rounds for time 200 DU 200 KB swings 20 T2B 20 Deadlifts

WOD 22 Teams of 3 200m sprint (together) 150 Thrusters 100 Pull ups 50 HSPU 200m row (together) WOD 23 Teams of 2 One partner working at a time Max rounds in 30 minutes 200m Sandbag carry 40 pull ups 40 burpees 200m sandbag carry WOD 24 Teams of 3 8 Rounds for time 50 HSPU 20 Wall balls 30 Sit ups WOD 25 Teams of 2 4 Rounds for time (together)

800m run 40 DU 40 wall balls 40 power snatch

WOD 26 Teams of 3 (perform together) For time 400m run 50 power snatch 400m run 50 push ups 400m run 50 KB swings WOD 27 Teams of 2 AMRAP in 30 minutes 400m run 240 pull ups 30 wall balls WOD 28 Teams of 4 (cumulative reps) For time 300 calorie row

300 burpees 300 T2B 300 air squats WOD 29 Teams of 3 For time 500m team run Partner A- 20 deadlifts 500m team run Partner B- 20 snatches 500m team run Partner C- OHP

WOD 30 Teams of 3 (one person working at a time) AMRAP in 30 minutes 10 rope climbs 10 thrusters 10 power cleans 100 burpees WOD 31 Teams of 4 1 person performs 200m sprint while other 3 work at a station KB Swings Broad jumps Air bike for calories WOD 32

Teams of 4 Each person must rotate through each station twice 50m sprint 20 back squats 20 box jumps 20 burpees WOD 33 Teams of 4 (split reps among team) 600 wall balls 300 pull ups 120 alternating pistol squats 60 alternating DB snatch

WOD 34 Teams of 3 400m sprint together 100 front squats (divide between team) 100 pull ups (divide between team) 100 push ups (divide between team) 400m sprint together WOD 35

Teams of 4 50m sprint 80 power cleans 80 burpees 150 KB swings 200 sit ups (divide among team) 20 box jumps (divide among team) 500m run (together) WOD 36 Teams of 3 4 rounds for time (must wait for last team member before commencing next round) 20 renegade rows 20m sprint 15 Renegade Man-makers 15 renegade rows 15m sprint 100 burpees 100 sprint

WOD 37

Teams of 4 (2 pairs) Pair 1 7 minute AMRAP 100m sprint (together) 7 burpees 7 deadlifts Pair 2 7 minute AMRAP 100m row (together) 7 broad jumps 7 T2B Swap rounds twice WOD 38 Teams of 4 25 burpees (together) 200 KB swings (cumulative) 200 pistol squats (cumulative) 200 deadlifts (cumulative) 200 T2B (cumulative) 25 broad jumps (together)

WOD 39 Teams of 3 3 rounds 1 partner jumps rope while others complete exercises below (together) before swapping for 3 rounds 30 pull ups 30 push ups 30 air squats WOD 40 Teams of 4 5 minutes per station Air bike for calories KB lunges Wall balls Pull ups HSPU WOD 41 Teams of 4 perform as a relay 2 Rope climb 20 goblet squats 20 box jumps 30 T2B 40 DU WOD 42 Teams of 4 200m sprint relay 200m broad jump relay

200m row relay 200 push ups (cumulative) 200 pull ups (cumulative) 20 deadlifts (each) 5 burpees (each)

WOD 43 Teams of 2 200m sprint relay 20 pull up relay 200m row relay 20 KB swing relay 200m run (together) 20 power cleans (together) WOD 44 Teams of 4 AMRAP in 12 minutes 10 deadlifts (together) 100 toes to bar (cumulative) 100 renegade rows (cumulative) 100m row (together) WOD 45 Teams of 4 AMRAP in 25 minutes (one person working at a time) 150 KB Swings 150 T2B 150 DU 150 box jumps WOD 46

Teams of 2 AMRAP in 30 minutes 200 sit ups 200 KB swings 200 box jumps 200 wall balls 200 ring dips 200 thrusters

WOD 47 Teams of 3 2 rounds 50m sprint (together) 80 back squats (cumulative) 80 wall balls (cumulative) 80 sit ups (cumulative) WOD 48 Teams of 3 400m med ball run (relay) 200 burpees (cumulative) 400m med ball run (relay) 100 deadlifts (together) WOD 49 Teams of 4 Lift 10,000lbs ground to overhead as fast as possible WOD 50 Teams of 4 Max reps at each station in 45 seconds

16 Minute AMRAP (45 seconds work, 15 seconds rest) Station 1 – Row Station 2 – Goblet squat Station 3 – Unbroken DU Station 4 – Front squat

WOD 51 Teams of 4 (all perform together) 400m row 40 push ups 40 KB swings 60 DU WOD 52 Teams of 3 AMRAP 12 minutes (combine totals) Wall balls T2B Clean & jerks

WOD 53 Teams of 4 (one person working at a time) 200m run 200 pull ups 200 push ups 400 squats 200m run WOD 54 Teams of 2 400m run (together) 40m lunges (cumulative) 30 Pull-ups (together) 30m sprint (together) 130 air squats (cumulative)

130 KB swings (cumulative) 400m run

WOD 55 Teams of 2 for 2 rounds 50 med ball slams 500m row 50 broad jumps Row 2000m 50 push ups 500m row WOD 56 Teams of 4 EMOM (2 people work, 2 people rest) KB Swings Goblet Squats Air Squats 100m relay WOD 57 Teams of 4 10 rounds 2 people work, 2 people rest 15m Broad Jumps 15m Farmers Carry

WOD 58 Teams of 4 2 people work, 2 people rest 100 wall balls 100 KB swings 100 squats

WOD 59 Teams of 4 3 rounds for time 7 front squats 7 broad jumps 7 deadlifts 700m run WOD 60 Teams of 2 For time 10 HSPU 20 clean and jerk 30 pull ups 40 DU 50 KB swings 60 box jumps 70 burpees

80 wall balls

WOD 61 Teams of 4 For time 25 burpees 100m row 25 push-ups 25 pistol squats 100m row WOD 62 Teams of 4 AMRAP in 30 minutes Rotate upon completion of 500m row 500m row Push-ups Pull-ups Clean and Jerk WOD 63 Teams of 3 AMRAP in 20 minutes Rotate through each exercise 7 Ring push-ups 8 Goblet squats 9 Burpee Pull-ups

WOD 64 Teams of 3 3 rounds per person 250m Row 25 wall balls 25 pull-ups WOD 65 Teams of 2 10 box jumps 20 push-ups 30 air squats 50 sit-ups 100 DU WOD 66 Teams of 4 perform 3 rounds 50 DU (each) 200 push-ups (cumulative) 200 air squats (cumulative) 100m run (relay)

WOD 67 800m row 80 T2B (cumulative) 800m row 80 ball slams (cumulative) 2 minute plank (together) WOD 68 Teams of 4 AMRAP in 12 minutes (relay style) 10 Box jumps 12 T2B 15 Deadlifts WOD 69 Teams of 4 200 pull-ups (cumulative) 200 push-ups (cumulative) 200 air squats (cumulative) WOD 70 Teams of 4 100 Deadlifts (cumulative) 100 Ball Slams 100 Sit-ups 100 Push-ups 100 Wall balls

WOD 71 Teams of 3 WOD 1600m row (cumulative) 20 wall balls (each) 40 sit-ups (each) 20 pull-ups (each) 140 KB swings (cumulative) 20 burpees (together) WOD 72 AMRAP in 25 minutes (relay style) 500m row 15 burpees 15 KB swings WOD 73 Teams of 4 100m run 150 goblet squats (cumulative) 150 KB swings (cumulative) 75 sit-ups 75 box jumps 100m run

WOD 74 Teams of 3 AMRAP in 14 minutes 100m run 3 Box jumps 2 burpees 3 pull-ups 3 KB swings WOD 75 Teams of 4 AMRAP in 20 minutes (relay style) 40 tire flips 40 T2B 400 DU WOD 76 Teams of 4 3 rounds for time 500m sandbag run 60 clean & jerk 60 pull-ups 60 burpees (together)

WOD 77 Teams of 4 For time 500m stone carry 100 burpees 50 pistol squats 50 DU 50 air squats 50 walking lunges WOD 78 Teams of 3 Run 400m 50 Deadlifts 50 Power cleans 50 Back squats Run 400m 200 sit-ups (cumulative) 2 minute plank (together) WOD 79 Teams of 4 3 Rope climbs each 400m Run Together 400m Run Together 3 Rope climbs each 100 DU

WOD 80 Teams of 4 AMRAP in 30 minutes (all reps are cumulative) 100 burpees 100 box jumps 100m row 100 air squats 100 T2B WOD 81 Teams of 4 AMRAP in 15 minutes (all reps are cumulative) 40 front squats 50 KB swings 60 pull-ups 70 wall balls WOD 82 AMRAP in 20 minutes 15 burpees (together) 15 deadlifts 15 push-ups (together) 15 sit-ups (together) 100 wall balls (cumulative) WOD 83 Teams of 4 20 pull-ups (relay)

40 HSPU (relay) 20 wall balls (each) 20 power cleans (each) 20 push press (each) 100m run (each)

WOD 84 Teams of 4 AMRAP in 25 minutes 4 x 250m row (relay) 4 x 10 push-ups (relay) 4 x 10 pull-ups (relay) 4 x 10 front squats (relay) WOD 85 Teams of 2 For time (all performed as relay) 100 push-ups 100 hammer strikes 100 sit-ups 100 wall balls 100 squats 100 KB swings 500m Sandbag run (together) 100 Pull-ups WOD 86 Teams of 4 Complete in under 40 minutes (all cumulative)

600m run 50 power snatch 400m run 60 push-ups 200m run 70 KB swings 100m run 80 dips

WOD 87 Teams of 2 2 rounds For time (all cumulative) 60 KB swings 150 DU 20 Wall balls 30 V-ups 20 Push-ups 300m run WOD 88 Teams of 3 10k row (cumulative) WOD 89

Teams of 2 For time (relay) 200 wall balls Partner that isn’t working should hold a plank position WOD 90 Teams of 4 For time (all reps are cumulative) 1000 KB swings 1000 Box jumps 1000 Air squats

WOD 91 Teams of 2 200m run 100 KB swings 200m run 80 burpees 200m run 60 box jumps 200m run 40 air squats 200m run 20 wall balls 200m run 10 pull ups WOD 92 Teams of 3 Complete 3 rounds for time (relay style) 30 squat cleans 40 T2B 20 deadlifts WOD 93 Teams of 3 3 rounds 10 bench press (other 2 team members hold a plank before their turn) 10 deadlifts (other 2 team members hold a plank before their turn) 10 OHP (other 2 team members hold a plank before their turn)

WOD 94 Teams of 2 (one runner, one lifter) For time 200m run 40 squat cleans 200m run 40 squat cleans 200m run 40 squat cleans 200m run 40 squat cleans 200m run 40 squat cleans WOD 95 Teams of 2 10 rounds for time 1 person works while the other rests 10 KB swings 100m run WOD 96 Teams of 2 4 rounds for time 1 person works while the other rests 6 rope climbs 10 thrusters 15 power Cleans 50 burpees

WOD 97 Teams of 2 Stop every 2 minutes and perform 2 burpees 400m run (together) 100 cleans (cumulative) 100 t2b (cumulative) 200 wall balls (cumulative) 50 cal row (together) WOD 98 Teams of 2 AMRAP in 15 minutes 10 partner deadlifts 15 partner push-ups 20 partner sit-ups WOD 99 Teams of 3 3 rounds for time 10 deadlifts 100m run 10 burpees 100m run 10 push press 10 DU WOD 100 Teams of 2 300 DU (alternate every 20 reps) 1km row (alternate every 100m) 120 T2B (cumulative)

WOD 101 Teams of 3 (partition as necessary) 500m row 400 air squats 300 sit-ups 200 – push-ups 100 – pull-ups WOD 102 Teams of 4 (cumulative) For time 150 wall-balls 50 muscle-ups 100 cleans WOD 103 Teams of 4 Relay for time 1km run 1km row 500 mountain climbers 500 DU WOD 104 Teams of 3 For time 500m row (together) 500 sit-ups (cumulative) 500 T2B (cumulative) 100m run (together)

WOD 105 Teams of 2 Perform 10 rounds as a relay 2 power clean 4 hang squat cleans 6 push jerk 50m sprint WOD 106 Teams of 2 Perform as relay 500m row (each) 10 deadlifts 10 walking lunges 10 OHP 10 burpees 10 pull-ups WOD 107 Teams of 3 3 rounds for time (partition as necessary) 30 sit-ups 30 KB swings 30 renegade rows 30 OHP 3000m row 300 DU

WOD 108 Teams of 3 7 rounds for time (partition as necessary) For time 400m row 100 ball slams 50 push press 50 pull-ups 50 squats WOD 109 Teams of 3 6 rounds for time (partition as necessary) 200 DU 100 pull-ups 200 push-ups 300 KB swings WOD 110 Teams of 3 Partition as necessary 400m run (together) 400 box jumps 200 DB push press 100 goblet squats

100 walking lunges 400m run (together) WOD 111 Teams of 3 Player 1 – weighted vest run Player 2 - row Player 3 -rest Cycle through players until you’ve reached 4k on the run and row.

WOD 112 Teams of 3 Partition as required for 2 rounds 2000m row 200 front squats 100 burpees 100 OHP 100 pull-ups 100 thrusters 2000m run WOD 113 Teams of 4 4 rounds for time Stop every 3 minutes and perform 3 burpees 20 deadlifts 20 HSPU 20 cleans 20 pull-ups WOD 114 Teams of 3 Player 1 – 50 sit-ups Player 2 – 100 mountain climbers Player 3 – 500m run Continue cycling through players until 10km has been run WOD 115 Teams of 2 50 calorie row 50 KB swings Continue switching between exercises until 2000 calories have been completed on the row

WOD 116 Teams of 4 50 pull-ups 50m run 20 thrusters 50m row Partition as necessary until 1000 pull-ups have been performed WOD 117 Teams of 4 Perform 4 rounds together 40 sit-ups 40 deadlifts 40 DU 40 thrusters 100m sprint race to finish (wait until all players have completed their thrusters) WOD 118 Teams of 3 Row 300 calories (each) Partition remainder as necessary 300 DU 30 snatches 300 box jumps 30 OHP 100 ball slams WOD 119

Teams of 4 For time 40 deadlifts (each) 1000m farmers carry (cumulative) 1000 ball slams (cumulative) 10 DU (each)

WOD 120 Teams of 3 3 rounds for time 50 rope climbs (cumulative) 400m run (each) WOD 121 Teams of 3 Alternate exercises every minute for 35 minutes Overhead squat Row Push-ups WOD 122 Teams of 4 Relay sandbag carry until 4000m have been completed When not carrying other players should hold a plank position WOD 123

Teams of 3 For time (partition as necessary) 800m run 800 push-ups 2000m row 20 squats 20 deadlifts 20 OHP WOD 124 Teams of 3 10 reps EMOM for 30 minutes (alternate exercises) Bench press Deadlift Air squats

WOD 125 Teams of 3 For time (relay style) 800m run 75 wall balls 75 burpees 150 squats 1600m row WOD 126 Teams of 5 Every player must rotate through each exercise twice 600m run (together) 5 squats 5 deadlifts 5 OHP 5 bench press 50 mountain climbers WOD 127 Teams of 2 For time (partition as necessary) 60 power cleans 60 squats 120 sit-ups 60 thrusters 60 burpees 20 ball slams (together) WOD 128 Teams of 3 For time (partition as necessary) 100 muscle-ups

100 cleans 100 dips 100 pistol squats 300 ball slams

WOD 129 Teams of 4 3 rounds 20 deadlifts 20 HSPU 500m run (together) 500m row (together) 50 mountain climbers 20 pull-ups 20 T2B WOD 130 Teams of 3 AMRAP in 21 minutes 300m row (together) 20 pistol squats 20 goblet squats 20 walking lunges 300m run (together) WOD 131 Teams of 5 For time (partition as necessary) 300 thrusters 400 burpees 500 air squats WOD 132 Teams of 3 10 rounds for time (relay style) 10 pull-ups 20 push-ups 30 squats

WOD 133 Teams of 3 For time (partition as necessary) Row 300 calories 90 hang clean 300 DU 90 hang snatch 300 box jumps 90 push press 300 wall balls WOD 134 Teams of 2 4 rounds for time 250m row 20 muscle-ups 20 pistol squats 250m run WOD 135 Teams of 2 AMRAP in 20 minutes 500m run 50 wall balls 50 DU 50 deadlifts 50 ball slams

WOD 136 Teams of 2 AMRAP in 10 minutes 5 calorie row 15 burpees WOD 137 Teams of 2 AMRAP in 30 minutes 3 HSPU 9 pull-ups 12 box jumps WOD 138 Teams of 2 100 KB swings 90 T2B 80 squats 70 box jumps 60 pull-ups 50 star jumps

40 KB swings 30 push-ups WOD 139 Teams of 3 AMRAP in 21 minutes 20 push press 20 T2B 20 med ball cleans 20 burpees 10 cal row

WOD 140 Teams of 2 AMRAP in 15 minutes 50 push-ups 50 sit-ups 50 squats 50 mountain climbers WOD 141 Teams of 4 5 pull-ups 10 push-ups 15 air squats 20 HSPU WOD 142 Teams of 3 50 ball slams 60 dips 100 air squats 30 push-ups 40 DU 20 pistol squats WOD 143 Teams of 2 50 box jumps 50 ball slams 60 mountain climbers 50 pull-ups 100 T2B 100m run

WOD 144 Teams of 3 10 rounds for time (relay style) 200 KB swings 200 DU 200 OHP WOD 145 Teams of 3 1 minute per station for 10 rounds (per person) Hollow hold T2B Mountain climbers WOD 146 Teams of 2 2 minute per station for 5 rounds (per person) Planks Wall balls Push-ups WOD 147 Teams of 2 30 push-ups 100 DU 20 pistol squats 50 air squats 60 box jumps

50 pull-ups

WOD 148 Teams of 2 Partition as necessary 300 push-ups 300 KB swings 300 squats 100 T2B 10 minute plank WOD 149 Teams of 3 Partition as necessary for 35 minutes Burpees Broad jump Sit-ups WOD 150 Teams of 3 Partition as necessary for 35 minutes 10 cal row 10 cal run 10 DU

WOD 151 Teams of 5 AMRAP in 21 minutes 10 front squats 10 deadlifts 10 OHP 10 bench press 10 T2B

WOD 152 Teams of 3 AMRAP in 12 minutes 15 push-ups 20 sit-ups 25 squats WOD 153 Teams of 2 2 minutes per station, rotate 10 times row box jumps WOD 154 Teams of 2 50 air squat 60 box jump 50 ball slams 60 dips 30 push-ups 100 DU WOD 155 Teams of 3 50 dips 50 pull-ups 50 walking lunges 50 push-ups 50 DU 50 pistol squats

WOD 156 Teams of 3 AMRAP in 12 minutes 10 thrusters 10 burpees 10 air squats WOD 157 Teams of 4 200m run 200 thrusters 200m run 200 pull-ups 200m run 200 burpees WOD 158 Teams of 3 EMOM for 20 minutes (rotate each minute) 10 air squats 10 ball slams 10 wall balls WOD 159 Teams of 3 EMOM for 12 minutes (rotate each minute) 5 deadlifts 10 thrusters

20 mountain climbers

WOD 160 Teams of 4 AMRAP in 14 minutes Burpee box jumps Med ball slams Air squats WOD 161 Teams of 3 50 air squat 60 dips 50 pull-ups 100 walking lunges 100 DU 20 pistol squats WOD 162 Teams of 4 Partition as necessary for 8 rounds 30 burpees 40 sit-ups 50 walking lunges WOD 163 Teams of 2 AMRAP for 20 minutes 20 KB swings 20 box jumps

WOD 164 Teams of 4 50 air squat 60 dips 100 walking lunges 30 push-ups 100 DU WOD 165 Teams of 2 For time (partition as necessary) 500 air squats 600 box jumps WOD 166 Teams of 4 100 reps per exercise before rotating twice among members Wall balls KB swings DB bench press DU WOD 167 Teams of 2 10 rounds for time (partition as necessary) 100 pistol squats 50 broad jumps

50 box jumps WOD 168 Teams of 2 3 rounds for time 50 ball slams 50 pull-ups 50 push-ups 50 DU

WOD 169 Teams of 3 EMOM for 20 minutes (rotate stations each minute) 5 burpees 50m row 10 air squats WOD 170 Teams of 2 AMRAP in 20 minutes 30 burpees 40 sit-ups 50 air squats

Conclusion I hope you enjoy the plethora of workouts the Team WOD Bible: 170 Camaraderie Building Cross Training Workouts To Build Discipline, Strength, Intestinal Fortitude & Friendship has to offer you! By following these workouts on a regular basis you’ll develop not only a strong, flexible, functionally fit body that’ll be ready to tackle any situation life throws at it but also an unbreakable mindset and confidence to match. Whether you’re looking to get a competitive advantage in your sport or just to increase your mobility, strength and health these workouts are the answer. I hope you enjoyed reading this book as much as I enjoyed writing it.

P.S