Competition

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

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

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.

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.

C.

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.

C.

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.

C.

Sonntag, 14. Januar

A. 

 5 Rounds for Time

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

B.

C.

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.

1. 21/18 Cal. 
2. 15 WB
3. 9 Burpees

C.

• 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.

• 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.

• 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.