Competition

Sonntag, 18. August

A.

Linchpin Test 2
3 Rounds for Time:
- 5 Ring Muscle ups
- 10 Squat Cleans 61/43 kg
- 20 Box Jumps 24“/20“

B.

5 Rounds for Time
- 200 m run
- 12 TTB
- 8 DB Snatch 35/22,5

C.

3 Rounds for Time
- 15 Bar facing Burpees
- 1 Round DT

Sonntag, 14. Juli

A.

3 Rounds for Time

30 Wall Balls
15 Hang Power Cleans 70/50

B.

3 Rounds for Time

21 Box Jumps 24/20
18 TTB
15 Power Snatch 43/30

C.

Helen - 3 Rounds for Time

400 m run
21 KB-Swings
12 Pull ups

Sonntag, 12. Mai

A.

AMRAP 6
- 4 Thruster 43/30 kg
- 6 Burpees over Bar
- 24 DU‘s

- 2 Min. Rest

AMRAP 6
- 4 Hang Snatch 43/30 kg
- 6 Burpees over Bar
- 24 DU‘s

B.

AMRAP 35
- 15 Wall Balls
- 10 TTB
- 3 Power Cleans 70/48 kg
- 200 m run

Sonntag, 24. April

A.

BOTL 24.3
15 HSPU
90 DU‘s
30 TTB
60 KB Clean & Jerk 32/24 kg
30 Chest to Bar
90 DU‘s
15 m HSW

B.

AMRAP 7
- 20 Wall Balls / 10 Cal.

2 Min. Rest

AMRAP 7
- 20 Sit ups / 10 Pull ups

2 Min. Rest

AMRAP 7
- 20 push ups / 10 Box jumps

Sonntag, 13. April

A.

BOTL 24.2
AMRAP 6
- 6 Snatch 60/42,5
- ⁠6 OH-Squats
- ⁠6 Barfacing Burpees

2 min. Rest

ANRAP 3
- 3 Snatch 80/55
- ⁠3 OH-Squats
- ⁠3 Barfacing Burpees

B.

For Time
- 1 Round Barbara
- ⁠400 m run
- ⁠1 Round Barbara
- ⁠400 m run
- 1 Round Barbara
- ⁠400 m run
- ⁠1 Round Barbara
- ⁠400 m run
- ⁠1 Round Barbara
- ⁠400 m run

Sonntag, 24. März

A.

Amanda - 9-7-5 for Time:
- Muscle ups
- ⁠Squat Snatch 61/43

B.

7 Rounds for Time:
- 7 Power Cleans
- ⁠7 Bar facing Burpees
- ⁠14 TTB

Work/Rest 1:1

C.

EMOM 12
- 30 Sec. Shuttle run
- ⁠3 Rope Climbs / 2 legless / 1 Pegboard
- ⁠30 Sec. Box Jump over

Sonntag, 24. März

A.

Amanda - 9-7-5 for Time:
- Muscle ups
- ⁠Squat Snatch 61/43

B.

7 Rounds for Time:
- 7 Power Cleans
- ⁠7 Bar facing Burpees
- ⁠14 TTB

Work/Rest 1:1

C.

EMOM 12
- 30 Sec. Shuttle run
- ⁠3 Rope Climbs / 2 legless / 1 Pegboard
- ⁠30 Sec. Box Jump over

Sonntag, 18. Februar

A. Open Workout 19.5

33-27-21-15-9
Thruster 43/29 kg
Chest to Bar Pull ups

B.

50-40-30-20-10

DU‘s
Sit ups

400 m run after each round

Sonntag, 11. Februar

A. Open Workout 23.1

AMRAP 14

60 Cal. row
⁠50 TTB
⁠40 Wall Balls
⁠30 Clean 61/43 kg
⁠20 RMU

B.

Every 4 Min. x4

8 Power Snatch 43/30 kg
10 Bar facing Burpees
8 Clean & Jerk
10 Bar facing Burpees

C.

3 Rounds for Time

21 Cal.
⁠50 DU‘s
⁠9 Box Jump over

Sonntag, 04. Februar

A. Open Workout 15.4

AMRAP 8

3 HSPU
3 Cleans 84/57 kg
6 HSPU
3 Cleans
9 HSPU
3 Cleans
.
.

B.

AMRAP 18

10 Deadlift 84/57
5 BBJO
10 KB-Swings
5 BMU

C.

4x E4MOM

21 Cal.
50 DU‘s
12 TTB

Sonntag, 27. Januar

A. 18.4

AMRAP 7

3 Thruster 45/29 kg
3 Chest to Bar
6 Thruster 45/29 kg
6 Chest to Bar
...

B.

AMRAP 20

4 alt. DB-Snatch 30/20 kg
6 Toes to Bar
24 Double unders

C.

EMOM 14

BBJO
Shuttle run

Sonntag, 14. Januar

A.

5 Rounds for Time

1 Legless Rope Climb
3 Squat Snatch 61/43 kg
5 m HSW

B.

Every 6 Min. for 4 Sets

13 Cal.
11 TTB
9 Wall Balls
7 Power Cleans 61/43 kg
5 Muscle ups

C.

4 Rounds for Time

8 Burpees
24 DU‘s

Sonntag, 7. Januar

A.

10 Rounds for Time

1 Power Clean
2 BMU
3 Deadlifts
4 HSPU

102/70 kg (75-80% 1 RM)

B.

E4MOM 4x

21/18 Cal.
15 WB
9 Burpees

C.

3 Rounds

10 V-ups
30 DU‘s
10 Push ups

Sonntag, 17. Dezember

A.

5 Rounds for Time

6 HSPU
12 Gorilla Cleans
18 Box Jump over

B.

For Time

30 Cal. row/ski/bike
6 Bar Muscle ups
18 Squat Cleans 61/43 kg
30 Cal. row/ski/
6 Rope Climbs/3x Pegboard
18 Push Jerks
30 Cal. row/ski/bike
6 Wall Walks
18 Backsquat

C.

4 Rounds for Time

30 DU‘s
20 Wall Balls
10 TTB

Sonntag, 10. Dezember

A.

3 Rounds for Time

21 Wall Balls
15 Chest to Bar Pull ups
9 Power Snatch 43/30 kg

B.

9-6-3

Squat Clean Thruster 61/43 kg
BBO 24“/20“ Box facing

- 5 min Rest

3-6-9

Squat Clean Thruster 52/34 kg
BBO 24“/20“ Box facing

C.

5 Rounds for Time

10 TTB
20 DU‘s

Sonntag, 02. Dezember

A.

5 Rounds for Time:

4 Bar Muscle ups
8 Power Snatch 50/30
24 DU‘s

B.

5 Rounds for Time

4 HSPU
8 Power Clean 70/45
12 Pistols

C.

5 Rounds for Time

8 TTB
12 Pull ups
15 Box Jumps

Sonntag, 26. November

A.

3 Rounds for Time:

50 Air Squats
25 Pull up
15 Bench Press 61/43

B.

For Time:
4-8-12-16-20

KB Gorilla Cleans
KB SeeSaw Press 24/16

10-10-10-10-10

TTB

C.

3 Rounds for Time

30 Cal. row
20 WB
10 Burpees over Rower

Sonntag, 19. November

A.

3 Rounds for Time:

20/15 Cal. row/ski/bike
15 KB-Swings 32/24
10 Goblet Squats 32/24

B.

5 Rounds for Time

15 Power Snatch 35/25 kg
2 Rounds of Cindy

C.

3 Rounds for Time

80 DU‘s
20 Deadlifts 84/61 kg
20 TTB

Sonntag, 12. November

A.

4 Rounds for Time:

4 Power Clean
4 Front Squats
4 StOH 93/65 kg

B.

21-15-9:

Chest to Bar Pull ups
HSPU
Pistols

C.

3 Rounds for Time:

30/20 Cal. row/ski/bike
15 TTB
30 DU‘s

Sonntag, 05. November

A.

For time

30-20-10

Power Snatch 30/20
Barfacing Burpees

B. The Seven

7 Rounds For Time

7 Handstand Push-Ups
7 Thrusters (61/43kg)
7 Knees-to-Elbows
7 Deadlifts (111/75kg)
7 Burpees
7 Kettlebell Swings (24/16kg)
7 Pull-Ups

Sonntag, 15. Oktober

A. Open 16.3

AMRAP in 7 minutes
10 Power Snatches (75/55 lb)
3 Bar Muscle-Ups

B. Mary

AMRAP in 20 minutes

5 Handstand Push-Ups
10 Pistols (alternating legs)
15 Pull-Ups

C. "Coffland"

For Time

6 minute Hang Hold (cumulative, no Grips)

Each time you drop from the bar, perform:

800 meter Run
30 Push-Ups

TC: 30 min.

Sonntag, 24. September

A. "Hotel Hell"

100 Squat Clean Thruster for time (2x15kg/2x10kg)

5 Burpees to start, and at the top of each minute

TC: 30 min.

Sonntag, 10. September

A. "Nate"

20 min AMRAP

2 MU
4 HSPU
8 KB Swings am. Style

B. "Badger" - Hero WOD

3 Round For Time

30 Squat Cleans (95/65 lb)
30 Pull-Ups
800 meter Run

C. "Christine"

3 Rounds for Time

500 meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (24/20 in)

Sonntag, 27. August

A.

5 Rounds for Time

1 Rope Climb
3 Bar Muscle ups
5 Squat Snatch 61/43 kg
200 m run

B.

3 Rounds for Time

21 Wall Balls 9/6 kg
15 Chest to Bar Pull ups
9 Clean & Jerk 61/43 kg

C.

3 Rounds for Time

9 Burpee Box Jump over
15 TTB
21 DU‘s
400 m run

Sonntag, 13. August

A.

Helena - 3 Rounds for Time

400 m run
12 Bar Muscle ups
21 DB-Snatch 22,5/15

B.

5 Rounds for Time

10 TTB
5 Burpee Box Jump over
40 Du‘s

C.

27-21-15-9

Cal. AirBike
Wall Balls

Sonntag, 30. Juli

A.

4 Rounds for Time

400 m run
3 Ring muscle ups
5 m Handstandwalk

B.

3 Rounds for Time
15 Bar facing Burpees
1 Round DT

C.

2 Rounds for Time

50 Du‘s
40 Wall Balls
30 TTB
20 Box Jump over
10 Chest to Bar Pull ups

Sonntag, 23. Juli

A.

50 Min AMRAP
1 Clean & Jerk 93/61 kg
1 Round

- 5 Chest to Bar Pull ups
- 10 Push ups
- 15 Air Squats

200 m run

Sonntag, 09. Juli

A.

20 Min. AMRAP

200 m run
1 Round Macho Man 61/43
1 Rope Climb

B.

2 Rounds for Time

30 Cal. ski/row
25 TTB
20 Wall Balls
15 Power Snatch 43/30
10 Bar Muscle ups

Sonntag, 02. Juli

A.

4 Rounds for Time

3 Wall Walks
6 Squat Cleans 61/43 kg

TC15

B.

AMRAP 30

400 m run (bei Regen 40 Cal. row/ski)
40 Wall Balls
30 Power Snatches 43/30 kg
20 Burpee Box Jump over
10 Bar Muscle ups / C2B

C.

4 Rounds for Time

20 TTB
40 DU‘s

TC15

Sonntag, 25. Juni

A.

For time

15-12-9

Power Snatch 50/35
Bar facing Burpees

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 60/40kg

C.

3 Rounds for time

400 m run
20 Toes to Bar

Sonntag, 18. Juni

A.

For time

21 Thruster 61/43kg
15 Clean & Jerks
9 Squat Snatch

B.

Helen
3 Rounds for time

400m run
21 KB Swings 24/16
12 Pull Ups

C.

For Time:

50 alt. Pistols
40 Deadlift 84/61
30 HSPU
20 Toes to bar, strict
10 Muscle Ups

Rest 7 minutes between workouts

Sonntag, 3. Juni

A.

15-12-9
- Thruster 50/35 kg
- Pull ups

- 200 m run after each round -

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.

For Time
3 Rope Climbs

1 Round of

12 TTB
15 Burpees
18 WB

- 400 m run -

2 Rope Climbs

2 Rounds of

9 TTB
12 Burpees
15 WB

- 400 m run -

1 Rope Climb

3 Rounds of

6 TTB
9 Burpees
12 WB

- 400 m run -

Sonntag, 6. Mai

A.

9 Rounds for Time

3 RMU
5 m HSW / 2 Wall Walks
9 Power Snatch 61/43 kg

B.

For time

400 m run
1 Runde Barbara
400 m run
1 Runde Barbara
400 m run
1 Runde Barbara
400 m run
1 Runde Barbara
400 m run
1 Runde Barbara
400 m run

Sonntag, 20. April

On the running Clock...

4 Rounds

3 Power Snatch 60/43
6 BMU
9 HSPU
1 Rope Climb
200 m run

- 7 min rest

2 Rounds of Cindy

8 Clean & Jerks 60/43

2 Rounds of Cindy

7 Clean & Jerks 60/43

2 Rounds of Cindy

8 Clean & Jerks 60/43

2 Rounds of Cindy

7 Clean & Jerks 60/43

- 7 Min rest

3 Rounds for Time

15 TTB
30 Du‘s
400 m run

Sonntag, 20. April

On the running Clock...

4 Rounds

3 Power Snatch 60/43
6 BMU
9 HSPU
1 Rope Climb
200 m run

- 7 min rest

2 Rounds of Cindy

8 Clean & Jerks 60/43

2 Rounds of Cindy

7 Clean & Jerks 60/43

2 Rounds of Cindy

8 Clean & Jerks 60/43

2 Rounds of Cindy

7 Clean & Jerks 60/43

- 7 Min rest

3 Rounds for Time

15 TTB
30 Du‘s
400 m run

Sonntag, 09. April

A.

in Teams of 2, TC 16 Min
Buy in 1000 m row

10 sync. Snatch 43/30
10 sync. BFB
20 sync. TTB+PU
10 sync. Snatch
10 sync. BFB

Remaining Time max reps Crossover

B.

8 Min.
Each Partner

20 BJO
20 DB oh Lunges
20 HRPU
20 BJO
20 DB Hang Cleans
20 sit ups

Remaining Time Max reps Partner Wall Walks

-

C.

8 Minutes for Max reps
Cal Air Bike
Wall Balls

Sonntag, 02. April

A.

20 Min AMRAP

3 HSPU
3 Power Clean 85/55 kg
4 Pistols
3 Bar Muscle ups

B.

15 Min AMRAP

5 Wall Balls
5 Box Jumps
5 Pull ups
5 Push ups

+ weighted Vest

-

C.

For Time
21-15-9

TTB

50-50-50

DU‘s

Sonntag, 02. April

A.

20 Min AMRAP

3 HSPU
3 Power Clean 85/55 kg
4 Pistols
3 Bar Muscle ups

B.

15 Min AMRAP

5 Wall Balls
5 Box Jumps
5 Pull ups
5 Push ups

+ weighted Vest

-

C.

For Time
21-15-9

TTB

50-50-50

DU‘s

Sonntag, 12. März

A.

AMRAP 14

25 TTB
50 DU‘s
15 Squat Clean 61/43 kg
25 TTB
50 DU‘s
13 Squat Cleans 84/52 kg
25 TTB
50 DU‘s
max. reps Squat Cleans 102/65kg

B.

For Time

21 Pull ups
21 Box Jumps
15 CTB Pull ups
15 Box Jumps
9 BMU
9 Box Jumps

-

C.

5 Rounds for Time

9 Bar facing Burpees
9 GtOH 43/30 kg

Sonntag, 08. Januar

A.

4x 2 Min. AMRAP

2 Power Snatch @80%
12 TTB
2 Power Snatch
Remaining Time max. Reps DU‘s

B.

9-6-3

Squat Clean Thruster 61/43 kg
BBO 24“/20“ Box facing

- 5 min Rest

3-6-9

Squat Clean Thruster 52/43 kg
BBO 24“/20“ Box facing

C.

For Time

- 15 m HSW / 6 Wall Walks
- 3 Rope Climbs
- 50 Cal. Row/Ski/Bike
- 12 Ring Muscle ups
- 24 Pistols
- 50 Cal. Row/Ski/Bike
- 20 HSPU
- 80 DUs
- 50 Cal. Row/Ski/Bike

Sonntag, 04. Dezember

A.

AMRAP 10 (Team sync.)

15 Wall Balls
10 Pull ups
4 Devil Cluster - incr. 2 reps after each round

B.

21-15-9 (Team sync.)

Power Snatch
TTB

C.

Buy in 100 DU‘s/Team 200

(Team sync.)

30 OH-Squats
10 BBO

20 OH-Squats
10 BBO

10 OH-Squats
10 BBO

Cash out 100/200 DU‘s

Sonntag, 27. November

A.
AMRAP 12

1 Round „Mary“
1 Round „DT“

B.

4 Rounds for Time

3 Squat Cleans 93/70 kg
15 American KB Swings 24/16 kg
45 DU‘s

C.

AMRAP 8

5 TTB
5 BBJO

Sonntag, 20. November

Begin at 0:00

A.

A.) For Time:

5 Ring Muscle ups
10 m HSW / 4 Wall Walks
15 Hang Power Snatch 43/30kg
30 Box Jump overs
15 Hang Power Snatch 43/30kg
10 m HSW / 4 Wall Walks
5 Ring Muscle ups

B.

For Time:

24 Chest to Bar Pull ups
18 Bar facing Burpees
12 OH-Squats 61/43 kg
20 Chest to Bar Pull ups
15 Bar facing Burpees
10 OH-Squats 61/43 kg
18 Chest to Bar Pull ups
12 Bar facing Burpees
9 OH-Squats 61/43 kg

C.

5 Rounds for Time:

10 TTB
20 DU‘s

Sonntag, 13. November

Begin at 0:00

Amrap 7 minutes of:

12 back squats 135/95 (no rack)
4 muscle-ups

Rest 7 minutes, then

Amrap 6 minutes of:

5 clean and jerks 135/95
5 burpee box jumps 24″/20″

Rest 6 minutes, then

Amrap 5 minutes of:

20 double-unders
5 power snatch 95/65

Rest 5 minutes, then

Amrap 4 minutes of:

7 hspu
4 front squats 185/125 (no rack)

Rest 4 minutes, then

Amrap 3 minutes of:

10 wall ball shots 20/14
10 pull-ups

Rest 3 minutes, then

Amrap 2 minutes of:

15 air squats
5 deadlift 275/185

Rest 2 minutes, then

Amrap 1 minute of:

Max reps knees to elbows

Sonntag, 06. November

A.

5 Rounds for Time:

4 Bar Muscle ups
8 Power Snatch 50/30
24 DU‘s

B.
5 Rounds for Time

4 HSPU
8 Power Clean 70/45
12 Pistols

C.
5 Rounds for Time

8 TTB
12 Pull ups
15 Box Jumps

Sonntag, 09. Oktober

A.

8 Rounds for time

3 Squat Cleans 70/48kg
5 HSPU

B.

3 Rounds for time

9 Power Snatch 42,5/30kg
5 m Hanstand Walk
3 Bar Muscle Ups

C.

AMRAP 7

10 Pull Ups
10 Box Jumps

- 2 min rest -

AMRAP 7

10 Toes to Bar
20 DUs

Sonntag, 11. September

For time

A.

10-8-6-4-2

Squat Snatch 61/43

4-8-12-16-20

Toes to Bar

Between Rounds: 200m run

B.

3 Rounds for time

40 Box Jump Overs
30 am. KB-Swings
2 Rope Climbs

C.

For time

50 DU
21 Pull Ups

50 DU
15 CTB

50 DU
9 BMU

Sonntag, 28. August

For time

A.

9 Thruster 52/34kg

9 Chest to Bar Pull Ups

400m run

12 Thruster

12 Chest to Bar Pull Ups

400m run

18 Thruster

18 Chest to Bar Pull Ups

400m run

21 Thruster

21 Chest to Bar Pull Ups

400m run

Sonntag, 21. August

on the running clock

A.

3 Rounds for Time

5 Ring muscle ups
5 Clean&Jerk 93/65

B. For Time

48 Wall Balls
24 TTB
12 Hang Power Snatch

40 Wall Balls
20 TTB
10 Hang Power Snatch

36 Wall Balls
18 TTB
9 Hang Power Snatch

C. 3 Rounds for Time

1 Round Barbara
400 m run

Sonntag, 14. August

on the running clock

A.

For time

21 Thruster 61/43kg

15 Clean & Jerks

9 Squat Snatch

B.

Helen

3 Rounds for time

400m run

21 KB Swings 24/16

12 Pull Ups

C.

For Time:

50 alt. Pistols
40 Deadlift 84/61
30 HSPU
20 Toes to bar, strict
10 Muscle Ups

Rest 7 minutes between workouts

Sonntag, 14. August

on the running clock

A.

For time

21 Thruster 61/43kg

15 Clean & Jerks

9 Squat Snatch

B.

Helen

3 Rounds for time

400m run

21 KB Swings 24/16

12 Pull Ups

C.

For Time:

50 alt. Pistols
40 Deadlift 84/61
30 HSPU
20 Toes to bar, strict
10 Muscle Ups

Rest 7 minutes between workouts

Sonntag, 7. August

A.

4 Rounds for Time

400 m run
3 Ring muscle ups
5 m Handstandwalk

B.

3 Rounds for Time

15 Bar facing Burpees
1 Round DT

C.

For Time:

100 DU‘s
75 Wall Balls
50 Pull ups
25 Backsquat 100/70 kg

Rest 10 minutes between workouts

Sonntag, 31. Juli

A.

5 Rounds

3 Ring muscle ups
3 Squat Cleans 100/70 kg

B.

21-15-9

Push Press 61/43 kg
TTB

C.

3 Rounds for Time

9 BJO
12 Pull ups
15 Push ups
400 m run

Sonntag, 23. Juli

A.

3 Rounds for Time
4 Ring Muscle ups
8 Power Snatch 52/34
20 Du‘s

B.

Hammer, 5 Rounds for Time
5 Power Cleans 61/43
10 Front Squats
5 Jerks
20 Pull ups

C.

3 Rounds for Time
10 Burpees
10 TTB
400 m run

Sonntag, 17. Juli

A.

21-15-9

Barfacing Burpees
Overhead Squats

B.

3 Rounds for time

21 Wall Balls
15 CTB
9 Clean & Jerk 135/95lbs

C.

3 Rounds for Time

10 Box Jump Over
10 TTB
400 m run

Sonntag, 10. Juli

A.

AMRAP 15

2 Muscle ups
4 HSPU
6 Pistols

B.

AMRAP 15

6 Hang Power Snatch 43/30 kg
9 TTB
21 DU‘s

C.

5 Rounds for Time

10 Pull Ups
10 BBO

Sonntag, 03. Juli

A.

3 Rounds for Time

3 Squat Cleans 102,5/70kg
4 RMU
5m HSW

B.

For Time

400m run
Fran 35/25kg
400m run
Fran 35/25kg
400m run

Sonntag, 19. Juni

A.

5 Rounds for Time

1 Rope Climb
3 Bar Muscle ups
5 Squat Snatch 61/43 kg
200 m run

B.

3 Rounds for Time

21 Wall Balls 9/6 kg
15 Chest to Bar Pull ups
9 Clean & Jerk 61/43 kg

C.

3 Rounds for Time

9 Burpee Box Jump over
15 TTB
400 m run

Sonntag, 19. Juni

A.

3 Rounds for time

15 Thruster 42,5/30
10m HSW / 4 Wall Walks
5 BMU

B.

5 Rounds for time

75 Du‘s
15 OH Squats 42,5/30
9 Pull Ups

C.

3 Rounds for Time

27 Wall Balls
18 TTB
9 Barfacing Burpees
400m run

Sonntag, 11. Juni

A.

4 Rounds for time

3 Bar Muscle Ups
5 Squat Snatch 61/43 kg
9 Hspu

B.

1 Round of

150 Du‘s
12 Power Cleans 70/50
30 Box Jump overs
30 Burpees

Into
2 Rounds of

75 Du‘s

6 Power Cleans 70/50
15 Box Jump overs
15 Burpees

Into
3 Rounds of

50 Du‘s
4 Power Cleans 70/50
10 Box Jump overs
10 Burpees

C.

3 Rounds for Time

15 pull ups
15 TTB
400 m run

Sonntag, 04. Juni

A.

3 Rounds for Time

5 Ring Muscle ups
10 Squat Cleans 61/43 kg
20 Box Jumps 24“/20“

B.

For Time

100 Du‘s
40 TTB
80 Du‘s
30 pull ups
60 Du‘s
20 CTB pull ups
40 Du‘s
10 Bar Muscle ups

C.

buy in 1000 m row

then...
5 Rounds for Time

12 Burpees
25 sit ups
36 Air Squats

Buy out 1000 m Ski erg

Sonntag, 22. Mai

A.

5 Rounds for Time:

4 Bar Muscle ups
8 Power Snatch 50/30
24 DU‘s

B.

5 Rounds for Time

4 HSPU
8 Power Clean 70/45
12 Pistols

C.

5 Rounds for Time

400m run
8 TTB
12 Pull ups

Sonntag, 22. Mai

A.

5 Rounds for Time:

4 Bar Muscle ups
8 Power Snatch 50/30
24 DU‘s

B.

5 Rounds for Time

4 HSPU
8 Power Clean 70/45
12 Pistols

C.

5 Rounds for Time

400m run
8 TTB
12 Pull ups

Sonntag, 15. Mai

A.

15 Min for max. load
3 Clean + 2 Front Squats + 1 Jerk

B.

Christina - 20 AMRAP

9 Pull ups
9 Squat Cleans 43/30
9 KB Swings 24/16
9 TTB
9 Push Press
9 Burpees

C.

5 Rounds for Time

400 m run
20 Sit ups
30 DU‘s

Sonntag, 8. Mai

A.

3 Rounds for Time:

7 Power Snatch 70/50 kg
9 HSPU
12 Box Jump over 30“/24“

B.

For Time
400 m run

1 Runde Barbara

400 m run

1 Runde Barbara

400 m run

1 Runde Barbara

400 m run

1 Runde Barbara

400 m run

1 Runde Barbara

400 m run

Sonntag, 1. Mai

A.

21-15-9
Dumbell Burpees
Dumbell Push Press
Pull ups

B.

4 Rounds for Time
15 TTB
12 DB Squat Cleans

C.

4 Rounds for time
400 m run
50 DU‘s
20 KB Swings american

Sonntag, 24. April

A.

Amanda

For Time:
9-7-5
Muscle ups
Squat Snatch 61/43 kg

B.

For Time
3 Rounds

21 TTB
5m HSW/2 Wall Walks

into

3 Rounds

21 Pull ups
9 HSPU

C.

Kelly
5 Rounds for Time:

400 m run
30 Box Jumps
30 Wall Balls

Ostersonntag, 17. April

A.

50 min AMRAP

1 Clean & Jerk (93/61kg)
1 Round of Cindy (5 Pull Ups + 10 Push Ups + 15 Air Squats)
200 m Sprint

Sonntag, 03. April

A.

5 Rounds for time

9 Barfacing Burpees
7 Power Cleans
5 HSPU

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 60/40kg

C.

5 Rounds for time

12 TTB
24 Double Under

Sonntag, 27. März

A.

15 min AMRAP

200m run

7 Clean & Jerk 61/43kg

1 Rope Climb

B.

For time

21-15-9

Barfacing Burpees
FrontSquats 51/34kg

C.

7 Rounds for time

7 Power Snatch 43/29kg
7 Box Jumps 24/20"

D.

2 Rounds of

400m run
20 TTB

Sonntag, 20. März

A.

DogfihT 52,5/37,5 kg

5 Rounds

12 Deadlift
12 Bar facing Burpees

Directly into

5 Rounds

9 Hang Power Cleans
9 Box Jumps 24“/20“

Directly into

5 Rounds
6 Push jerk
6 Burpee Box Jumps 24“/20“

Timecap 30 Min.

B.

3 Rounds for Time

1 Rope climb
9 OH Squats 45/30 kg
12 TTB
15 Wall Balls
400 m run

Sonntag, 19. Februar

A.

Bella Complex - 15 min.

1 Clean
1 Shoulder to OH
1 Front Squat
1 Shoulder to OH

B.

19.5 - for time

33-27-21-15-9

Thruster 43/29 - sc. 20/15
CTB Pull Ups

C.

18-15-12-9-6-3

Push Ups
Burpees
Sit Ups

Sonntag, 13. Februar

A.

8 Rounds for time

3 Squat Cleans 70/48kg
5 HSPU

B.

3 Rounds for time

9 Power Snatch 42,5/30kg
5 m Hanstand Walk
3 Bar Muscle Ups

C.

AMRAP 7

10 Pull Ups
10 Box Jumps

- 2 min rest -

AMRAP 7

10 Toes to Bar
20 DUs

Sonntag, 06. Februar

A.

EMOM 12 - erweitertes Warm Up

30 sec. DU´s
4 HSPU
6 Pull Ups

B. Open Workout 21.3

For total time

15 Front Squats
30 TTB
15 Thruster

- rest 1 min. -

15 Front Squats
30 CTB
15 Thruster

- rest 1 min. -

15 Front Squats
30 BMU
15 Thruster

TC15 min. - 42,5/30kg

directly into 21.4

For max Load

1 Deadlift
1 Clean
1 Hang Clean
1 Jerk

C.

5 Rounds for time

30 Air Squats
20 Sit ups
10 Burpees

Sonntag, 30. Januar

A.

Dutch Buddy Throwdown Workout 2

21-15-9

Front Squats
Pull Ups
Shoulder to Overhead

B.

4 Rounds for time

9 TTB
5 Power Snatch 70/45
3 BMU

C.

4 Rounds for time

28 DU
21 Wall Balls
15 Box Jumps

Sonntag, 16. Januar

A.

On a 15 min Clock

6-9-12-9-6

Hang Squat Clean 52/36kg
Barfacing Burpees

In the remaining time

1 RM Clean

B.

20 min AMRAP

4 alt. DB Snatches 30/20kg
6 TTB
24 Double Unders

B.

27-21-15-9

Cal Air Bike / Ski Erg
Wall Balls

Sonntag, 09. Januar

A.

For time

50 Burpees over Rower
75 DU
100 Cal Row

TC: 16 min.

B.

12 min AMRAP

8 CTB
8 Box Jumps
8 TTB
8 Push Ups

B.

27-21-15-9

Cal Air Bike / Ski Erg
Wall Balls

Sonntag, 12. Dezember

A.

For time

30 Box Jumps

15 Clean & Jerk 42,5/30

30 Box Jumps

15 Clean & Jerk 60/40

30 Box Jumps

10 Clean & Jerk 70/45

30 Pistols

10 Clean & Jerk 80/52

30 Pistols

5 Clean & Jerk 90/58

30 Pistols

5 Clean & Jerk 100/65

B.

3 Rounds for time

3 BMU
6 HSPU
9 TTB

into...

3 Rounds for time

6 CTB
12 Handrelease Push Ups
18 V-Ups

nto...

3 Rounds for time

10 Pull Ups
20 Push Ups
30 Sit Ups

Sonntag, 5. Dezember

A.

4 Rounds on a 4 min Clock

30 Wall Balls
20/15 Cal. row/ski
max. reps Power Snatch 50/35 in remaining time

Rest 1 min. between rounds

B.

4 Rounds for time

25 TTB
12 HSPU
40-30-20-10 Burpees

C.

For Time

21-15-9

Box Jumps
Pull Ups

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.