Competition

Sonntag, 13. Dezember

 

A.

3 Rounds for time

  • 9 Power Snatch 42,5/30
  • 5 m HSW or 2 Wall Walks
  • 3 RMU

 

B.

Linchpin Test 6

  • 4 Rounds for time
  • 21 Wall Balls
  • 18 Pull Ups
  • 15 KB Swings
  • 12 HSPU

 

 

C.

4 Rounds fot time o

  • 40 DU
  • 18 TTB
  • 12 Burpee Box Jump Overs
  • 2 Rope Climbs or 1 Pegboard Ascent

 

 

 

 

Sonntag, 07. November

 

A.

For time

 

21-9-6 Overhead Squats 42,5/30

30-30-30 DU

 

B.

For time

RMU* + Squat Snatch Ladder

  • 4 RMU
  • 4 Snatch @ 51%

 

  • 4 RMU
  • 4 Snatch @ 55%

 

  • 4 RMU
  • 3 Snatch @ 64%

 

  • 4 RMU
  • 3 Snatch @ 72%

 

 

  • 4 RMU
  • 2 Snatch @ 81%

 

 

  • 4 RMU
  • 2 Snatch @ 85%

 

 

  • 4 RMU
  • 1 Snatch @ 95%

 

 

  • 4 RMU
  • 1 Snatch @ 99-101%

 

*BMU or 8 CTB

 

C.

For time

 

21-9-6 Overhead Squats 42,5/30

30-30-30 DU

 

 

 

C.

5 Rounds fot time of:

  • 21 TTB
  • 15 BBJO
  • 9 Devil Press

 

 

 

 

Sonntag, 03. Oktober

 

A.

3 Rounds for time

  • 9 Power Snatch 50/35kg
  • 7 BMU
  • 5m Handstand Walk

 

 

B.

For time

  • 28 TTB
  • 18 Power Clean 60/40
  • 12 Devil Press 2x22,5/15

 

  • 24 TTB
  • 14 Power Clean
  • 10 Devil Press

 

  • 20 TTB
  • 10 Power Clean
  • 8 Devil Press

 

 

 

C.

3 Rounds fot time of:

  • 20 Pull Ups
  • 30 Push Ups
  • 40 Sit Ups
  • 1 Pegboard Ascent / 1 Rope Climb
  • 400 m run

 

 

 

 

Sonntag, 19. September

 

A.

3 Rounds for time

  • 15 Power Snatch
  • 9 HSPU
  • 7 BMU

 

 

B.

5 Rounds for time

  • 75 DU
  • 15 OH Squats
  • 9 Pull Ups

 

 

 

C.

3 Rounds fot time of:

  • 27 Wall Balls
  • 18 TTB
  • 9 Burpee Box Jump Overs
  • 400 m run

 

 

 

 

Sonntag, 12. September

 

A.

3 Rounds for time

  • 5 RMU
  • 5 Clean & Jerk 93/6

 

 

B.

For time

48 Wall Balls

24 Toes to Bar

12 Hang Power Snatch 43/30 kg

 

 

40 Wall Balls

20 Toes to Bar

10 Hang Power Snatch 43/30 kg

 

 

36 Wall Balls

18 Toes to Bar

9 Hang Power Snatch 43/30 kg

 

C.

3 Rounds fot time of:

3 Rounds

  • 6 Devil Press 2x22,5/2x15kg
  • 8 Front Stepping Lunges 2x22,5/2x15kg
  • 10 CTB

400m run

 

 

 

 

Sonntag, 05.August

 

A.

3 Rounds for time

  • 21 Wall Balls
  • 14 HSPU
  • 7 Deadlift 143/93kg

 

 

B.

For time

15-12-9

  • Overhead Squats 61/43kg
  • Chest to Bar Pull Ups

 

 

C.

3 Rounds fot time:

8 BBJO

10 Pistols alt.

12 DB Snatch

14 TTB

16 KB Swings

18 DU

400 m run

 

 

 

 

Sonntag, 29. August

 

A.

Find your 3 RM Thruster in 15 min.

 

 

B.

For time

21 TTB

21 Thruster 50/35

 

15 TTB

15 Thruster 50/35

 

9 BMU

9 Thruster 75/50

 

6 BMU

6 Thruster 75/50

 

3 BMU

3 Thruster 75/50

 

 

 

C.

400 m run

3 Rounds of: 

  • 30 DU
  • 15 KB Swings

400 m run

3 Rounds of:

  • 15 Box Jumps
  • 15 Burpees

400 m run

3 Rounds of:

  • 5 Pull Ups
  • 10 Push Ups
  • 15 Air Squats

 

bei Regen 50 Cal.

 

 

 

 

 

Sonntag, 21. August

 

A.

3 Rounds for time

  • 1 Ring Muscle Up
  • 3 Clean 90/60
  • 5m HSW

 

 

B.

Linchpin Test

4 Rounds for time

  • 21 Wall Balls
  • 18 Pull Ups
  • 15 KB Swings am. Style
  • 12 HSPU

 

 

 

C.

For time

50 Cal row/ski/bike

then...

3 Rounds:

  • 15 TTB
  • 12 Box Jumps
  • 9 DB OH Squats

 

50 Cal row/ski/bike

then...

3 Rounds:

  • 2 Rope Climbs
  • 10 Burpees over DB
  • 20 DU

 

50 Cal row/ski/bike

then...

3 Rounds of Cindy:

  • 5 Pull Ups
  • 10 Push Ups
  • 15 Air Squats

 

 

 

 

 

 

Sonntag, 8. August

3 min on a machine

5 min Stretching

 

A.

4 Rounds for time

  • 9 Power Snatch 50/35
  • 5 m Handstand Walk
  • 3 RMU

 

 

B.

For time

  • 48 Wall Balls
  • 24 Pull Ups
  • 12 Overhead Squats 60/40kg

5 min rest

  • 40 Wall Balls
  • 20 Pull Ups
  • 10 Overhead Squats 60/40kg

5 min rest

  • 36 Wall Balls
  • 18 Pull Ups
  • 9 Overhead Squats 60/40kgf

 

 

 

C.

3 Rounds for time

  • 400 m run
  • 20 Toes to Bar

 

 

 

 

Sonntag, 1. August

1 Tabata on a machine

 

A.

Muscle Up % Clean Ladder

  • 4 Musce Up
  • 2 Cleans @ 30% of 1 RM Clean
  • 4 Muscle UP
  • 2 Cleans @ 40% of 1 RM Clean
  • 4 Muscle Up
  • 2 Cleans @ 50% of 1 RM Clean
  • 4 Muscle Up
  • 2 Cleans @ 60% of 1 RM Clean
  • 4 Muscle Up
  • 2 Cleans @ 70% of 1 RM Clean
  • 4 Muscle Up
  • 2 Cleans @ 80% of 1 RM Clean
  • 4 Muscle Up
  • 2 Cleans @ 90% of 1 RM Clean
  • 4 Muscle Up
  • 2 Cleans @ 95% of 1 RM Clean

 

 

B.

5 Rounds for time

  • 7 KB Snatch left arm
  • 5 KB Box Step Ups
  • 7 KB Snatch right arm
  • 5 KB Box Step Ups

 

 

C.

With weighted vest

5 Rope Climbs

1 Round of

  • 6 TTB
  • 6 WB
  • 6 Burpees
  • 400 m run

4 Rope Climbs

2 Rounds of

  • 6 TTB
  • 6 WB
  • 6 Burpees
  • 400 m run

3 Rope Climbs

3 Rounds of

  • 6 TTB
  • 6 WB
  • 6 Burpees
  • 400 m run

 

 

 

 

Sonntag, 18. Juli

1 Tabata on a machine

 

A.

4 Rounds of 2 minutes

  • 2 Power Snatch @ 80% of 1 RM Power Snatch
  • 12 TTB
  • 2 Power Snatch @ 80% of 1 RM Power Snatch
  • -> max reps DU for remaining Time

2 min rest after each round

 

 

B.

10 Rounds for time

  • 5 Squat Cleans unbroken 70/40
  • 5 MU or 10 Pull Ups
  • 30 Double Unders unbroken

- 5 min rest - 

 

9-6-3

  • Squat Clean Thruster 52/34
  • BBJO 24/20" - Box facing!

 

C.

For time of

  • 21 Wall Balls
  • 18 Pull Ups
  • 15 KB Swings
  • 12 HSPU

D.

 

 

 

 

 

Sonntag, 18. Juli

1 Tabata on a machine

 

A.

4 Rounds of 2 minutes

  • 2 Power Snatch @ 80% of 1 RM Power Snatch
  • 12 TTB
  • 2 Power Snatch @ 80% of 1 RM Power Snatch
  • -> max reps DU for remaining Time

2 min rest after each round

 

 

B.

9-6-3

  • Squat Clean Thruster 61/43
  • BBJO 24/20" - Box facing!

- 5 min rest - 

 

9-6-3

  • Squat Clean Thruster 52/34
  • BBJO 24/20" - Box facing!

 

C.

For time of

  • 21 Wall Balls
  • 18 Pull Ups
  • 15 KB Swings
  • 12 HSPU

D.

For time of

 

15 m HSW

3 Rope Climbs

 

40m run

 

3 Rounds: 

14 Wall Balls

7 BMU

 

400m run

 

3 Rounds: 

6 Devil Press

9 HSPU

 

400 m run

 

3 Rounds:

5 CTB Pull Ups

10 Handrelease Push Ups

15 Sit Ups

20 Air Squats

 

 

 

 

 

Sonntag, 11. Juli

 

3 min on machine

Mobility

 

Work up from empty Barbell...

 

A.

Work up to 1 heavy Snatch in 15 min.

 

 

B.

3 Rounds for time of

  • 3 Squat Cleans 93/65kg
  • 5 RMU

 

C.

4 Rounds for time of

  • 21 Wall Balls
  • 18 Pull Ups
  • 15 KB Swings
  • 12 HSPU

D.

3 Rounds for time of

 

3 Rounds of:

- 3 Rope Climbs

- 6 Burpee Box Jump Overs

- 9 TTB

- 27 DUs

 

400 m run

 

 

 

 

 

Sonntag, 04. Juli

 

1 Tabata row/ski/bike

 

A.

3 Rounds for time

  • 3 BMU
  • 5m Handstand Walk or 10 Handstand Plate Step Ups
  • 7 Hang Snatch 45/30
  • 9 TTB
  • 12 Pistols
  • 15 Push Ups
  • 18 Box Jumps
  • 21 DU

 

B.

IFriendly Fran

3 Rounds for time of

  • 21 Thruster 52,5/37,5
  • 21 CTB

 

C.

3 Rounds for time of

  • 400m run
  • 15 Burpees over Bar
  • 15 Sit Ups

 

 

 

 

 

Sonntag, 27. Juni

 

1 Tabata row/ski/bike

 

A.

"Grettel"

for time:

  • 3 Clean & Jerk 50/30
  • 3 Bar Facing Burpees

 

B.

IAus Linchpin Test 2

3 Rounds for time of:

  • 5 Ring Muscle Up
  • 10 Squat Cleans 60/40
  • 20 Box Jumps 24`/20`

 

C.

5 Rounds for time

  • 12 Wall Balls
  • 9 TTB
  • 6 Squat Snatch 50/30

 

D.

3 Rounds for time of

  • 6 HSPU
  • 9 CTB Pull Ups
  • 400 m run

 

 

Rest 5 min between workouts

 

 

Sonntag, 20. Juni

 

A.

3 Rounds for time

  • 8 Deadlift 315/205
  • 50 DU

 

B.

I5 Rounds for time

  • 3 Squat Cleans 205/145
  • 5 m HSW
  • 3 Push Jerk 205/145

 

C.

I5 Rounds for time

  • 2 RMU
  • 4 HSPU
  • 6 BBJO 30/24`

 

D.

3 Rounds for time of

 

  • 400 m run
  • 3 Rounds of Cindy

 

 

Rest 5 min between workouts

 

 

Sunday, 12. Juni

3 min on a machine

1 min in bottom postiion Air Squat

 

 

With empty Barbell

  • 10 Deadlift + 10 Power Clean
  • 10 Strict Press + 10 Back Squats
  • 10 Power Clean + 10 Front Squats 

 

A.

Prepare for Macho Man in 10 min.

 

B.

Macho Man

20 min EMOM

3 Power Clean + 3 Front Squats + 3 Shoulder to Overhead

 

C.

For time

50 Dumbbell Shoulder to Overhead  22,5/15

400 m run
50 Toes to Bar

400 m run

100 Single Arm Overhead Squats 22,/15

400 m run

50 Deadlift 100/70

400 m run

50 Pull Ups


 

 

 

Sonntag  6. Juni

2 Rounds: 10 RIng Rows + 5 Push Ups + 10 Goblet Squats

2 Rounds: 10 kneeling Sinlge Arm Sh.-Press + 10 EOO Leg Raises

 

3 min Stretching

 

25 min EMOM

2-3 MU + 1 Squat Clean (go heavy)

 

 

3 Rounds for time of

35 DU / 70 SU

28 Power Snatch (40/25kg)

21 Toes to Bar

18 Overhead Squats (40/25kg)

15 Pull Ups

12 Burpee Box Jumps over

9 Handstand Push Ups, 6 m Handstand Walk or 3 Wall Walks

400 m run

 

Time Cap: 40 min.

 

 

 

Sonntag  31. Mai

400 m run

2 Rounds: 10 Air Squats +5 Inchworm Push Ups + 3 Burpees

2 Rounds: 10 Jumping Lunges + 10 Ring Rows

 

A.

Tabata on a machine

 

 

B.

6 min EMOM

2-4 MU/CTB

 

C.

The (running) 7

7 Rounds for time 

  • 7 HSPU
  • 7 Thruster (61/43kg)
  • 7 Toes to Bar
  • 7 Deadlift (111/75kg)
  • 7 Burpees
  • 7 KB Swings
  • 7 Pull Ups

Every 5 min: 400m run

 

D.

Flight Radar "light"

5-10-15-20-25-30-35-40-35-30-25-20-15-10-5

DU unbroken

TC:10 min.

 

 

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