Equipment

Montag, 03. Oktober

7 min.: 5 Inchworm Push Ups + 10 Sit Ups + 15 Ring Rows

 

A. Hero WOD “KILLER ELITE”

 

7 Rounds for Time

  • 400 meter Run
  • 24 Pull-Ups
  • 24 Dips
  • 34 Crunches
  • 9 Burpees

Time Cap: 50 min.

 

 

 

 

Sonntag, 02. Oktober

6 min.: 10 Box Step Ups + 10 Ring Rows + 3 Inchworm Push Ups

 

A.

12 min AMRAP

Parter A: 2 Lanes Single Arm DB Overhead Lunges 17/12kg

Partner B: 10 Wall Balls + 10 Cal Ski

 

Switch after each Round

 

 

B.

12 min AMRAP

Parter A: 4 DB Hang Squat Clean + 6 DB Box Step Overs 2x15/2x10

Partner B: Plank Hold

 

Switch after each Round

 

 

C.

12 min AMRAP

Parter A: 100 Single Unders

Partner B does AMRAP Macho Man:

  • 3 Power Clean 40/30
  • 3 Front Squats 40/30
  • 3 Push Jerk 40/30

 

Switch after each Round

 

- 3 min rest after each AMRAP -

 

 

 

 

Freitag, 30. September

4 Rounds of: 8 Box Step Ups + 4 Burpees + 8 Ring Rows

 

A.

8 min. EMOM

  • 6-8 Burpee Box Jump or Step Over 24/20 (sc. 4-6)

 

B. 

Every 1:30 for 15 min. (5 Rounds)

1st: 2-4 Muscle Ups or 5-8 Pull Ups

2nd: 12 DB Box Step Ups (alt.,2 DB)

 

C.

8 min EMOM

6-10 Pistols

 

C.

3 Sets of

30 Weighted Russian Twists Directly into 20 Slow Knee Tucks

 

 

 

 

Donnerstag, 29. September

3 min of Cardio

3 Rounds of: 8 DB Front Squats + 8/8 Kneeling DB Press + 8 Ring Rows

 

+ Squat Mobility

 

A.

Every 2 min. for 16 min. (4 Sets)

1st: 8-10 Sandbag Squats (go heavy in Set 2,3 and 4)

2nd: 1-2 Lanes of Rope Pull (go heavy in Set 2,3 and 4)

 

 

B. "Incredible Hulk"

(Benchmark WOD)

AMRAP in 20 minutes

  • 5 Deadlifts 50/35
  • 5 Hang Power Cleans 50/35
  • 5 Front Squats 50/35
  • 5 Push Press 50/35
  • 5 Back Squat 50/35

 

C.

Tabata 1 Plank Step In/Out

 

 

 

 

 

 

 

 

 

 

Mittwoch, 28. September

3 min of Cardio

2 Rounds: 3 Inchworm Push Ups + 10 Ring Rows + 10 DB Squats

 

A.

Work up to a heavy Triple Hang Power Snatch in 8 min.

 

 

B.

8 min AMRAP

8 Hang Power Snatches 30/20kg

6 Toes to Bar

4 Burpees over Bar

 

 

C.

Every 2:30 min. for 12:30 min.

Benchpress 

7-7-7-7-7+

 

 

D.

1 Tabata

Barbell Biceps Curls

 

 

 

 

 

 

 

 

Dienstag, 27. September

Tabata Single Under

 

A.

10 min. 
to find your Workout weight (STOH, Power Clean & DL) and set equipment

 

 

B.

 WORKOUT

4 x 7 min. AMRAP with 3 min. REST

 

1.
100 DU/ 150 SU


Directly into
2-4-6-8-10….

  • Pull ups 
  • Pistols

 

2.
100 DU/ 150 SU


Directly into
2-4-6-8-10….

  • STOH
  • Box Jumps

 

3.
100 DU/ 150 SU


Directly into
2-4-6-8-10….

  • Power Clean (61/43kg)
  • TTB

 

4.

100 DU/ 150 SU


Directly into
2-4-6-8-10….

  • Deadlift (61/43kg)
  • Bar Facing Burpees

 

 

 

C.

 CORE TABATA (if time)

Hollow Hold/ Superman

 

 

 

 

Montag, 26. September

3 min of Cardio

3 Rounds: 10 Ring Rows + 10 DB Deadlift

 

Mobility for lower back

 

A.

Every 2 min. for 24 min. (3 Sets)

1st: 8-12 Deadlift (touch n go, go heavy)

2nd: 30 sec Single Arm KB Carry left/30 sec KB Carry right

3rd: 1 min row or ski sprint

4th: 2-3 Rope Climbs or 1-2 Pegboard Ascents

 

B.

2 Sets for max reps (12 min)

1:30 min Med Ball Clean

1:30 min Burpees over Med Ball

1:30 min Wall Balls

 

 

C.

1 Tabata Single Leg V-Ups

 

 

 

 

Freitag, 23. September

4 Rounds: 3 Inchworm Push Ups + 10 Ring Rows + 20 Single Unders

 

+ fast Mobility

 

A.

work for 16 min.

40 sec work / 20 sec rest

  • 12 KB Gorilla Rows
  • 4 Box Jumps for Height
  • 8/8 Single Arm seated DB Press 
  • 1 Lane Monster Walk left / 1 Lane Monster Walk right

 

B.

"The Chief"

Five 3-minute AMRAPs in 19 minutes


AMRAP in 3 minutes

  • 3 Power Cleans (60/40kg)
  • 6 Push-Ups
  • 9 Air Squats


Then Rest 1 minute
Repeat 5 times

 

 

C.

1 Tabata L-Sit hanging on Pull Ups Bar

 

 

 

 

 

 

Donnerstag, 22. September

3 min of Cardio

2 Rounds: 3 Inchworm Push Ups + 10 DB Squats + 10 Ring Rows

 

+ Squat Mobility

 

A.

Every 2:30 min. for 15 min. (6 Sets)

Backsquats x 4 reps with 10 sec down - 1 sec up

 

Build over the course of the sets.

 

 

B.

8 min EMOM

1 Frontsquats  @ ca. 80%-90% of 1RM

 

 

C.

12 min AMRAP

3 Muscle Ups or 6 Pull Ups

6 Handstand Push Ups or Push Ups

8 Barbell Overhead Lunges 40/30 (sc. Backrack Pos.)

 

D.

3 Sets of 

12 V-Ups

6-8 Matador Dips

 

 

 

 

 

 

Mittwoch, 21. September

6 min: 3 Inchworm Push Ups + 6 Sit Ups + 10 Ring Rows

 

 

A.

work for 12 min

  • 8 Ab Roll Outs
  • 8 banded Shoulder Dislocates
  • 8/8 Single Arm Ring Rows
  • 8/8 Single Arm DB Kneeling Press

 

B.

Benchpress

Every 2:30 min. for 15 min.

Set 1 = 10 reps @ 55% 
Set 2 = 7 reps @ 63% 
Set 3 = 5 reps @ 71% 

Set 4,5,6 = 4 reps @ 79%

 

 

C.

10-9-8-7-6-5-4-3-2-1

Pull Ups

Wall Balls

 

TC: 10 min.

 

 

 

 

Dienstag, 20. September

1 min Sinle Unders

1 min Box Step Ups

1 min Plank with feet step in/out

1 min Inchworm Push Ups

1 min Shoulder Dislocates

 

A.

9 min AMRAP

1 lane Sled Pull 

1 lane Sled Push

9/6 Cal. Air Bike

 

2 min rest

 

9 min AMRAP

  • 200/150 m ski
  • 10 Sit Ups
  • 250/200 m row
  • 10 SitUps

 

2 min rest

 

9 min AMRAP

  • 6 Burpee Box Jump Over
  • 8 Wall Balls
  • 20DU or 30 SU

 

2 min rest

 

9 min AMRAP

4 Devil Press (2 DB)

6 DB Front Rack Squats

8 Push Ups on DB

 

2 min rest

 

 

 

 

 

Montag, 19. September

For 6 min: 10 Plate Thruster + 4 Inchworm Push Ups + 10 RingRows

 

 

A.

10 min EMOM

1st: 3-4 Box Jumps for Height

2nd: 3-6 strict Pull Ups

 

Set up weight and Equipment in 10 min.

B.

For Time

30 Alternating Dumbbell Snatches 22,5/15kg

30 Deadlifts 40/30

30 Backsquats 40/30 (clean from ground)

30 Push-Ups

30 Hang Cleans 40/30

30 Wall Ball Shots 9/6

30 Kettlebell Swings 24/16

30 Burpees over Bar

30 Shoulder-to-Overheads 40/30

 

Cash Out: 20/14 Cal Air Bike

 

Time Cap: 30 min.

 

 

 

 

Sonntag, 18. September

For 6 min: 10 Plate Ground to OH + 5 Burpees on Plate + 10 Lunges + 10 RingRows

 

A.

45 min AMRAP (in Teams of 3)

Partner A: 400 m run / or 600m row / or 600 m ski 

Partner B performs AMRAP:

  • 12 Push Press (30/20kg)
  • 12 Lunges (30/20kg), (RX+ Overhead Lunges)
  • 12 barfacing Burpees

Partner C: Rest

 

All partners rotate when Partner A finishes the run.

Count the Barbell Rounds.

 

 

 

 

 

Freitag, 16. September

Work for 8 min.

  • 3 Inchworm Push Ups
  • 10 Med Ball Thruster
  • 10 DB Deadlift
  • 10 Hanging Knee Raises

 

A.

"The running Seven"

7 Rounds For Time

 

  • 7 Handstand Push-Ups (sc. Push Ups)
  • 7 Thrusters (61/43kg)
  • 7 Knees-to-Elbows
  • 7 Deadlifts (111/75kg)
  • 7 Burpees
  • 7 Kettlebell Swings (24/16kg)
  • 7 Pull-Ups
  • 200m run

Time Cap: 40 min.

 

B.

For time (if time left):

  • 24/18 Cal Bike
  • 30 Sit Ups

 

 

 

 

 

 

Donnerstag, 15. September

3 Rounds: 3 Inchworm Push Ups + 10 Ring Rows + 10 DB Squats

 

+ Triceps Lacrosse Rolling

 

A.

Benchpress

Every 2 min. for 1 min. (7 Sets)

Set 1 = 8reps @ 55% 
Set 2 = 6 reps @ 67% 
Set 3 = 4 reps @ 73% 
Set 4-7 = 3 reps @80- 85% 
 

 

B.

Every 2:30 min. for 10 min.  -4 Sets -

10 Pendlay Rows + 8 Ab Roll Outs

 

C.

12 min. AMRAP

4 Pull Ups or 2 MU

8 Wall Balls

12 KB Swings (am. Style)

 

 

 

 

 

 

Mittwoch, 14. September

6 min.: 8 DB Squats + 1 Lane Monster Walk left +  Lane Monster Walk right + 8 EOO Leg Raises

 

Mobility for Squat

 

A.

Every 2:30 in for 10 min. (4 Sets)

Front Squat

  • Set 1 = 5 reps @ 67% 
  • Set 2 = 5 reps @ 71% 
  • Set 3 = 5 reps @ 76%
  • Set 4 = 5 reps @ 81%

 

B.

8 min EMOM

2 Backsquats for speed @ 75% of 1RM

 

C.

AMRAP in 12 minutes

  • 4 DB Hang Squat Cleans (2x22,5/2x15kg)
  • 6 HSPU or Push Ups
  • 8 Pull Ups
  • 10 Sit Ups

D.

3 Sets of 8-10 reps Reverse DB Flys

 

 

 

 

 

Dienstag, 13. September

400m RUN
2 rounds
2 Inchworm Push ups
4 Med Ball Thruster
6 Down Dog Toe Taps

 

A.

6 min. AMRAPs
2 min. REST
 
AMRAP 1 und 4

  • 25 DU/ 50 SU
  • 10 Sit ups
  • 5 Burpee Pull ups 

 
AMRAP 2 und 5

  • 10/8 cal. ROW/SKI
  • 15 Wall Balls
  • 5 Push ups

 
AMRAP 3 und 6

  • 9 Pistols 
  • 6 TTB
  • 3 HSPU

 

 

 

 

Montag, 12. September

3 min Cardio

2 Rounds: 10 Front Stepping Lunges + 4 Inchworm Push Ups + 10 Ring Rows

 

+ Mobility Shoulder

 

A.

10  min EMOM

1st: 40 DU/SU or try to do DU

2nd: 2 Wall Walks or practice Handstand Walk

 

B.

Every 1,5 min. for 24 min (4 Sets)

  • 1st: 8-10 Seated Barbell Press
  • 2nd: 8/8 Heel Taps with foot on Bumper+Softpad
  • 3rd: 8 Ab Roll Outs
  • 4th: 24/18 Cal Row


 

C.

1 Tabata 

Plank with Jumping Feet

 

 

 

 

Sonntag, 11. September

 

6 min EMOM

1st: Rope Jump

2nd: Air Squat

3rd: Med Ball Clean

 

A.

AMRAP (with a Partner) in 30 minutes

 


11 min AMRAP

Partner A performs:
10 Wall Balls 9/6
10 Double-Unders / 20 SU
Partner B performs max reps AbMat Sit-Ups*

 

4 min rest


11 min AMRAP

Partner A performs:
10 Alternating Dumbbell Snatches 22,5/15
10 Box Jumps (24/20 in)
Partner B performs Wall Sit*

 

4 min rest


11 min AMRAP

Partner A performs:
12 Deadlifts 60/40
400 meter Run
Partner B performs max reps Cal Ski

 

4 min rest


* Partner B performs the solo movement while Partner A does as many reps as possible of the couplet for the current station. Partners switch as needed.

 

 

 

 

 

Freitag, 09. September

7 min:

1 Lane Bear Walk

1 Lane Bear Crawl

1 Lane Frog Jumps

1 Lane Rabbit

1 Lane Worm

 

 

A.

Flight Simulator

UNBROKEN DOUBLE UNDER

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

TC: 10 min

 

sc. unbroken Single Unders or practice DU

 

B.

Every 2 min for 16 min.

Benchpress

Set 1 = 8 x 55% 

Set 2 = 6 x 67% 

Set 3 = 4 x 73% 

Set 4 = 2 x 79% 

Set 5,6,7,8 = 2 x 85% 
 

 

C.

12 min. AMRAP

 

20 Wall Balls

10 DB Push Press

20 Sit Ups

10 Pull Ups

 

 

 

 

Donnerstag, 08. September

 

3 Rounds of 8/8 Single Leg Glute Bridges + 8 DB Deadlift + 8 Leg Raises + 8 Ring Rows

 

Mobility for Lower Back

 

A.

12 min EMOM

  • 1st: 3-6 Wide Grip Pull Ups
  • 2nd: 8 Single Leg Deadlift left
  • 3rd: 8 Single Leg Deadlift right

 

B.

Devils Tale

20 min AMRAP

  • 6 Pull Ups, Ring Rows or Muscle Ups
  • 6 Pistols
  • 6 Sit ups, Hanging Knee Raises or Toes to Bar
  • 6 Box Jumps 30"/24"
  • 6 Deadlifts @ 60% of 1RM
  • 6 Burpees over Bar

 

C.

4 Rounds with 30 sec Sets of:

  • V-Ups
  • KB Bottom Up Carry left
  • KB Bottom Up Carry right

 

 

 

 

 

 

Mittwoch, 07. September

3 min Cardio

6 min.:  8/8 banded Lunges + 1 Lane Monster Walk + 4 Burpees + 8 Sit Ups

 

Mobility for Squat

 

 

A.

Every 3 min for 12 min.

Front Squats

Set 1 = 5 x 65% 

Set 2 = 4 x 75% 

Set 3 = 4 x 80% 

Set 4 = 4 x 85% 

 

 

B.

Every 3 min for 9 min.

8/8 Barbell Back Rack Lunges

Non alternating. Step feet back.

 

 

C.

10 min. AMRAP

 

4 Push Ups or Handstand Push Ups

6 Sit Ups or Toes to Bar

8 KB Swings 24/16KG

 

 

 

 

 

 

 

Dienstag, 06. September

3 rounds of 
30 SU + 10 Box Step ups + 5 Scap Pull ups

 

 

Workout

(running clock for 45 min.)

 

400m RUN

 

4 rounds of: 

  • 40 DU 
  • 16 Box Jumps
  • 8 Pull ups

 

400m RUN

 

4 rounds of: 

  • 500m ROW/SKI
  • 25 Wall Balls

 

400m RUN

 

4 rounds of

  • 9 Burpees
  • 6 TTB
  • 3 HSPU

 

400m RUN

 

AMRAP

  • 8/6 cal. AB
  • 30 sec. PLANK hold

 

 

 

 

 

 

Montag, 05. September

3 min Cardio

3 Rounds: 8 DB Deadlift + 4 Burpees + 8 Ring Rows

 

Mobility lower Back

 

 

A.

Every 3 min for 15 min (5 Sets)

  • 8 Kneeling Single Arm DB Shoulder Press
  • 8 Landmine Rows

Go heavy in Set 3,4,5

 

 

C.

14 min EMOM

  • 1st: 6 Deadlift + 3 Push Press
  • 2nd: 3 Pull Ups or Muscle Ups + 6 Toes to Bar or Hanging Knee Raises

 

D.

Tabata 1

  • Copenhagen Side Plank

Tabata 2

  • Monster Walk

 

 

 

 

 

 

 

 

 

Sonntag, 4. September - Team

7 min Pizzabote

 

 

A. in Teams with Partner

11 min for

  • 10 Cal Ski
  • max Lanes Rope Pull & Sled Push

(Partner A does 10 Cal Ski while Partner B does max Lanes Rope Pull & 1 Lane Sled Push)

 

 

- 3 min rest -

 

 

11 min for 

  • 10 DB Box Step Overs (2x22,5/2x15kg)
  • max reps Sit Ups

(Partner A does 10 Box Step Overs while Partner B does max reps Sit Ups)

 

 

- 3 min rest -

 

 

11 min for 

  • 10 Cal row
  • max reps Wall Balls

(Partner A does 10 Cal row while Partner B does max reps Wall Balls)

 

 

- 3 min rest -

 

 

11 min for

  • 1 Round of Cindy (5 Pull Ups + 10 Push Ups + 15 Air Squats)
  • max reps Burpee Box Jumps

(Partner A does 10 Cal row while Partner B does max reps Wall Balls)

 

 

 

 

 

 

 

 

 

 

Freitag, 2. September

3 min of Cardio

2 Rounds:15 Ring Rows + 10 Sit Ups + 15 DB Deadlift

 

 

A.

10 min EMOM

3-6 Wide Grip Pronated Pull Ups

 

 

B.

Every 1,5 min. for 30 min (4 Sets)

  • 1st: 8-10 Good Morning
  • 2nd: Chinese Plank x 45 sec (Prone)
  • 3rd: all out heavy Ring Rows
  • 4th: 8-10 Ab Roll Outs
  • 5th: 8-10 Barbell Glute Bridges

 

C.

1 set of 

100 Plate Front Raises

TC: 10 min.

 

 

 

 

 

 

 

 

 

 

Donnerstag, 1. September

3 min of Cardio

3 Rounds: 10 PVC Shoulder Dislocates + 10 Overhead Squats + 10 Ring Rows

 

 

A.

Overhead Stability for 10 min.

Perform Barbell Overhead Lunges, Squats or Overhead Walk with banded weights

 

 

B.

Every 1:30 for 15 min.

3-Position-Snatch

 

C.

20 min AMRAP

400 m run

10 Overhead Squats, or Overhead Lunges (sc. Backsquats) 30/20

10 Pull Ups or 5 Muscle Ups

 

400 m run

10 Power Snatch 30/20

10 Toes to Bar or HKR or Sit Ups

 

 

 

 

 

 

 

 

 

Mittwoch, 31. August

3 min of Cardio

3 Rounds of: 8/8 Single Leg Glute Bridges + 8 DB Deadlift + 8 Ring Rows + 8 EOO Leg Raises

 

A.

Every 2:30 min for 7:30 min

BB Stiff Legged Deadlift x 15 reps

(Perform these with your toes placed on a thin plate to elevate them.)

 

B.

Every 5 min. for 15 min. (3 Sets)

  • 14/10 Cal Bike
  • 10 Deadlift @ 60% of 1RM
  • 8 Barfacing Burpees

 

C.

For time:

  • perform 100 Shoulder to OH and 100 Backsquats (40/30kg)

Split Sets & excercices as needed!

 

Time Cap:15 min.

 

 

 

 

 

 

Dienstag, 30. August

Warm Up:
Technique with light weight
2 rounds

  • 5 KB Snatch (l/r)
  • 5 KB Push Press (l/r)
  • 5 KB Hang Clean (l/r)
  • 5 KB Swings (l/r)
  • 5 KB Thruster (l/r)

 

 

A.

Cardio Kettlebell Hell 

2 x AMRAP a 20 min.

 

AMRAP 1

  • 3 KB Snatch l
  • 3 KB Push Press l
  • 3 KB Hang Clean l
  • 3 KB Swing l
  • 3 KB Snatch r
  • 3 KB Push Press r
  • 3 KB Hang Clean r
  • 3 KB Swing 

*unbroken, technique before weight

  • 400 m RUN

 

 

 

REST:  3 min.

 

AMRAP 2

  • 5 KB Thruster l
  • 5 KB Thruster r
  • 5 KB Box Step Over
  • 5 Burpees over KB
  • 50 DU

 

 

B.

TABATA

Russian Twist with KB/ Leg raises over KB

 

 

 

 

 

 

 

 

 

 

Montag, 29. August

3 Rounds of: 20 Jumping Jacks + 8/8 Kneeling Press + 1 Wall Walk + 4 Burpees

 

Mobility for Shoulder

 

Set up Equipment and work up to training weight in 8 min

 

 

A.

24 min EMOM (6 Rounds)

  • 1st: 40 Double Unders (scaled Single Unders, or practice DU)
  • 2nd: 8 alt Devil Thruster
  • 3rd: 12 V-Ups
  • 4th: 8 Plate Walks or 5 m Handstand Walk

(Reduce weight or reps if u can´t keep up, but keep it challengeing!)

 

 

B.

8 min EMOM

  • Farmers Carry (KB or DB)
  • 8 alt backstepping Lunges

 

C.

(if time left)

1 Tabata Biceps Curls

 

 

 

 

 

 

 

 

 

 

Sonntag, 28. August

5 min Rowling / 5 min Skiing

 

Work up to training weight and set up Equipment in 10 min.

 

"Lupo" (CrossFIt Hero Wod)

For Time (with a Partner)

(Gewichte/Skalierungen entprechend anpassen)


Cash-In: 2k Row

 

  1. 100 Wall Ball Shots (20/14 lb)
  2. 90 Deadlifts (135/95 lb)
  3. 80 Hand Release Push-Ups
  4. 70 Box Jumps (24/20 in)
  5. 60 Toes-to-Bars
  6. 50 Burpees
  7. 40 Power Cleans (135/95 lb)
  8. 30 Push Presses (135/95 lb)
  9. 20 Medball Weighted Lunges (20/14 lb)
  10. 10 Thrusters (135/95 lb)


Cash-Out: 2k Row


Time Cap: 45 minutes

 

 

 

 

 

 

 

Freitag, 26. August

 

2 Rounds of 1 min ON / 30 sec OFF

  • row, bike, bike erg or ski erg
  • Band Pull Apart
  • Lunges
  • Rower Pike-Ups

 

 

A.

Benchpress

Every 2:30 min for 17:30 min. - 7 sets

Set 1 = 10 x 55% 
Set 2 =  7 x 63% 
Set 3 =  5 x 67% 
Set 4-7 =  4 x 79%

 

 

C.

For time:


10 Burpees
25 Push-Ups


50 Lunges
10 Burpees
25 Push-Ups

 

75 Sit Ups
50 Lunges
10 Burpees
25 Push-Ups

 

100 Air Squats

75 Sit Ups
50 Lunges
10 Burpees
25 Push-Ups

 

RX+: wear vest

 

Time Cap: 18 min.

 

 

 

 

 

 

Donnerstag, 25. August

3 min of Cardio

For 6 min: 10 Facepulls + 10 Lunges + 10 Ring Rows + 10 Sit Ups

 

A.

Every 3 min for 12 min. (4 Sets)

  • 8/8 BB Back Rack Lunges - non alternating. Step the feet back. 
  • 8-12 Landmine Rows (Band)

 

B.

15 min AMRAP

  • 8 Toes to Bar
  • 16 Box Step Ups
  • 8 Pull Ups
  • 16 Box Step Ups
  • 8 Wall Balls 9/6

 

RX+: wear vest!

 

 

C.

ABS 
3 Sets of 

  • 1 min. Plank 
  • 20/20 Side Plank Elbow to Knee Touch

 

 

 

 

 

 

 

Mittwoch, 24. August

3 min of Cardio

 

With empty Barbell:

10 Deadlift + 10 Shoulder Press + 10 Back Squats

10 Hang Muscle Cleans + 10 Front Squats

10 Hang Power Clean + 10 Barbell Rows

10 Squat Cleans

 

A.

Work up to 6 unbroken heavy Squat Cleans in 10 min.

 

B.

Work for 35 minutes

 

  • 15/12 cal. ROW / Ski / Bike / Bike Erg or run 200m
  • 1 Rope Climb
  • 6 Squat Cleans touch and go (61/43kg) 

 

  • 15/12 cal. Row / Ski / Bike / Bike Erg or run 200m
  • 6-12 Pull Ups
  • 6 Squat Cleans touch and go (61/43kg) 

 

 

 

 

 

 

 

 

Dienstag, 23. August

200m RUN
2 rounds of: 10 Med Ball Thruster + 10 Box Step ups + 10 scap. Push ups

 

 

A.

Buy in 100 DU

200m RUN

  • 5 Burpee Box Jump Over 

200m RUN

  • 5 Burpee Box Jump Over 
  • 10 Wall Balls

200m RUN

  • 5 Burpee Box Jump Over 
  • 10 Wall Balls
  • 15 Sit ups

200m RUN

  • 5 Burpee Box Jump Over 
  • 10 Wall Balls
  • 15 Sit ups
  • 20 Plate OH Lunges

200m RUN 

  • 5 Burpee Box Jump Over 
  • 10 Wall Balls
  • 15 Sit ups
  • 20 Plate OH Lunges
  • 25 Air Squats

200m RUN

  • 5 Burpee Box Jump Over 
  • 10 Wall Balls
  • 15 Sit ups
  • 20 Plate OH Lunges
  • 25 Air Squats
  • 30 (15/15) single arm KB Swings

 
In rem. Time:
ROW/SKI/AB for cal.

 

 

B.

3 rounds

  • 5/5 Push ups on DB (1 DB)
  • 20 Flutter Kicks (small range, but fast) with 1 DB

 

 

 

 

 

Montag, 22. August

400 m run

3 Rounds: 3 Inchworm Push Ups + 6 RingRows + 9 DB Squats + 12 DB Deadlift

 

A.

Every 2 min for 10 min. - 5 Sets

Wide Grip Pronated Strict Pull Ups x 6-10 reps

 

 

B.

Every 3 min for 12 min. - 4 Sets

Banded Lat Pull Down x 15-20 reps

 

C.

Every 5 min for 20 min. - 4 Set

 

Set 1

  • 1 min. Ski
  • 200 m Sprint

Set 2

  • 1 min. legless Air Bike
  • 200 m Sprint

Set 3

  • 1 min. DB Thruster
  • 200 m Sprint

Set 4

  • max reps Push Ups
  • 200 m Sprint

 

C.

if time left

100 banded Triceps Extensions - TC 6 min

 

 

 

 

 

Sonntag, 21. August

400 m run

2 Rounds of: 10 Med Ball Clean + 10 Rig Rows + 10 Med Ball Press + 2 Wall Walks

 

 

A. "Speedy" (Team)

AMRAP (with a Partner) in 30 minutes


Every 3 minutes, perform:

  • 8 Wall Ball Shots (9/6 kg)
  • 8 Deadlifts (40/30 kg)
  • 8 Front Stepping Lunges (40/30 kg)
  • 8 Shoulder-to-Overheads (40/30 kg)
  • + max reps Burpees over Bar (in the remaining time)

Only count Burpees :-)

 

B. 

For Time 1 runs / 1 does excercise

  • 200 m run
  • 200 Sit Ups

 

 

 

 

 

Freitag, 19. August

3 min Cardio

2 Rounds: 5 Push Ups + 10 Plate Snatch + 5 Sit Ups  + 10 Scap Pull Ups

 

 

A.

Every 2 min for 10 min. 

5 Sets of 4-6 reps Benchpress

 

 

B.

400 m run

 

24 - 18 -12

  • Double Unders or SU x 2
  • DB Snatch

400 m run

 

21-15-9

  • Wall Balls
  • Sit Ups (sc. up: Toes to Bar)

400 m run

7-5-3

  • Pull Ups or Muscle Ups
  • Devil Press

Time Cap: 25 min.

 

 

 

 

 

 

Donnerstag, 18. August

3 min of Cardio

2 Rounds: 10 DB Deadlift + 10 Sit Ups + 15 Ring Rows + 10 banded Shoulder Dislocates

 

+ Mobility Lower Back

 

 

A.

6 min EMOM

Muscle Ups or Pull Ups

ca. 1/3 Eurer max. Reps

 

B.

Deadlift

Every 2:30 min for 12:30 min. - 5 sets

1 x 15 x 45% 
1 x 10 x 55% 
1 x 8 x 64% 
1 x 6 x 70% 
1 x 5 x 76%

 

 

C.

For time 

10-9-8-7-6-5-4-3-2-1

  • Deadlift @ 55% of your 1 RM
  • Toes to Bar

 

Time Cap: 12 min.

 

D.

1 Tabata

Single Leg V-Ups

 

 

 

 

 

 

 

 

Mittwoch, 17. August

3 min of Cardio

for 5 min.

  • 10/10 Single Leg Glute Bridges
  • 4 Inchworm Push Ups
  • 10 DB Squats

A.

Every 2:30 min for 10 min (4 Sets)

Very slow Backsquats x 2 reps

10 sec down - 10 sec up

 

Build over in weight in 4 Sets.

 

B.

Every 3 min for 9 min.

Backsquats - 3 sets
1 x 5 x 60% 
1 x 5 x 65% 
1 x 5 x 70%

 

B.

10 min EMOM "Macho Man" 

3 Power Clean + 3 Front Squats + 3 Push Jerk

 

RX: 60/40kg

 

C.

Tabata

Single Arm KB Front Rack Carry

 

 

 

 

 

 

Dienstag, 16. August

Warm up:

2 rounds
200m RUN
10 Box Step ups
5 Med Ball Thruster

 

A. Kelly meets Mary (light)

 

A) Workout with TC: 45 min.

 

KELLY - 5 ROUNDS FOR TIIME

  • 400m RUN
  • 30 Box Jumps
  • 30 Wall Balls

 

REST: 3 min.

 

MARY light- AMRAP

  • 2 HSPU
  • 4 Pistols
  • 6 Pull ups

 

 

 

 

 

Montag, 15. August

3 min of Cardio

2 Rounds: 10/10 kneeling Single Arm Press + 10 Ring Rows + 10 DB Squats

 

A. Strength, Conditioning & Stability

Every 1,5 min for 24 min. (4 Sets)

  • 1st: 8/8 Single Arm Double KB Benchpress
  • 2nd: 8/8 DB Sit Ups 
  • 3rd: 20 alt. DB Rows in Push Ups Position
  • 4rd: 5th: 24/18 Cal Row

 

 

B.

8 min AMRAP

  • 3 Push Ups
  • 6 KB Swings
  • 9 Sit Ups

 

 

 

C.

2 Sets of

  • 20 banded Pull Ups
  • 12 V-Ups

 

 

 

 

 

 

 

Freitag, 12. August

3 min of Cardio

2 Rounds: 10 DB Squats + 10 EOO Leg Raises + 10 Ring Rows

 

+ Mobility for Squat

 

A. Squats

Every 2:30 min for 10 min. (4 Sets)

Back Squats

Set 1 = 6 reps @ 67% 
Set 2 = 6 reps @ 76% 
Set 3 = 3 reps @ 86% 
Set 4 = 2 reps @ 90% 

 

Followed by...

 

Every 2:30 min for 10 min. (4 Sets)

Front Squat

Set 1 = 5 reps @ 65% 
Set 2 = 4 reps @ 75% 
Set 3 = 4 reps @ 80%

Set 4 = 4 reps @ 80%

 

 

B.

For time

10-9-8-7-6-5-4-3-2-1

  • Wall Balls
  • HSPU or Push Ups

 

 

C.

ABS

3 Rounds for time

 

  • 20 Star Fish 
  • 30 Flutter Kicks

 

 

 

 

 

 

 

Donnerstag, 11. August

3 min of Cardio

+ Mike Burgener Warm Up

 

A1. 

Every 1:30 min for 9 min. (6 Sets)

  • 3 Position Snatch (Power or Squat Snatch)

A2. 

work up to a heavy Snatch before workout (Power or Squat) for the Day or practice Technique in 10 min.

 

 

B. Run - Snatch - Ropeclimb

2 Rounds:

  • 400m RUN
  • 10 Snatch (Power Snatch / Snatch) (61/43kg or 60% of 1RM)
  • 3 Rope Climbs

 

REST: 4:00

 

1 Rounds:

  • 800m RUN
  • 20 Snatch (Power Snatch / Snatch)(52/38,5kg or 55% of 1RM)
  • 6 Rope Climbs

 

 

C.

1 Set of

Bar Dead Hang accumulate 3 min. - no grips

 

 

 

 

 

 

 

Mittwoch, 10. August

3 min of Cardio

6 min.: 10 DB Deadlift + 10 Ring Rows + 10 L Sit Heel Over DB + 10 Goblet Squats

 

+ Stretching Lower Back

 

A.

Work up to Training weight for Deadlift in 10 min.

 

 

B.

18-12-8

  • Cal AB/Ski Erg or Row
  • Deadlift @ 63% of your 1 RM
  • Toes to Bar/V-Ups/Leg Raises or SitUps

 

(rest 3 min after each Round)

 

 

 

REST for all

then

 

10-8-6

  • Cal AB/Ski Erg or Row
  • Hang Power Clean (ca. 60-70% of 1 RM Power Clean)
  • Push Ups or Handstand Push Ups

(no rest between Rounds)

 

 

 

C.

(if time: 3 Sets of )

  • 12 Barbell Biceps Curls
  • 12 Banded Triceps Push Downs

 

 

 

 

 

 

 

 

 

 

 

Dienstag, 9. August

3 rounds 30 sec. ON / 30 sec. OFF

  • SU/DU
  • Med Ball Thruster
  • Scap Push ups

 

A. Cardio

Workout - TC 45 min.

 

  • 100 DU
  • 90 Air Squats 
  • 80 Sit ups 
  • 70 Wall Balls 
  • 60 Burpees
  • 50 Box Jumps
  • 40 Push ups
  • 30 Pistols
  • 20 C2B Pull ups / Pull ups
  • 10 Muscle ups / C2B Pull ups

>> 200m Run After each exercise

 

Directly into Amrap 

  • 8/6 cal. Sprint on a Cardio machine
  • 30 sec. Plank/ Hollow Hold

 

 

 

 

 

 

Montag, 8. August

3 min of Cardio

10 min work:

  • 10/10 kneeling Single Arm Press
  • 10 Ring Rows
  • 10 / 10 Lunges witth foot on bumper
  • 10 /10 Single Leg Glute Bridges

 

A. Strength, Conditioning & Stability

Every 1,5 min for 24 min. (4 Sets)

  • 1st: 8-12 Benchpress
  • 2nd: 1-2 Rope Climbs
  • 3rd: 16 alt. Gorilla Rows
  • 4rd: 2 Lanes Single Arm DB Overhead Lunges

Go heavy in Set 2-4

 

 

B.

Blackjack

For time

20 Double Unders - 1 Sit Up

19 Double Unders - 2 Sit Ups

18 Double Unders - 3 Sit Ups

...

2 Double Unders - 19 Sit Ups

1 Double Under - 20 Sit Up

 

RX+: only unbroken DU Sets!!!

If you have trouble with jumping movements you can do Push Ups or else instead of DU!

 

Time Cap: 15 min.

 

 

 

 

 

 

 

Sonntag, 07. August

400 m run

7 min. Cone Game

 

A.

4 Rounds for Time (with a Partner)

  • 300 meter Run (together)
  • 30 Power Cleans (30 kg)
  • 30 Burpees over Bar
  • 30 Calorie Air Bike
  • 30 Box Jumps or Step Ups
  • 30 KB Swings
  • 30 Calories Ski
  • 30 Deadlifts (50/30 kg)
  • 30 Wall Balls (9/6 kg)


Buy-Out: 300 AbMat Sit-Ups

 

 

 

 

 

 

Freitag, 05. August

10 min work

10/10 Single Leg Heel Taps with foot on 20kg Bumper

10/10 banded Ankle Mobility

10 Med Ball Thruster

10 Leg Raises

 

 

A.

20 min EMOM

1st: 8 KB alt. Single Arm Thruster (2 KB)

2nd: all out Pull Ups or Muscle Ups unbroken (min. 4 Pull Ups)

3rd: 10 Pistols (alt.)

4th: 5/5 DB Hang Clean & Jerk

5th: 8 Ab Wheel Roll Outs

 

 

B.

40-30-20-10

  • Double Unders
  • Toes to Bar, V-Ups or Sit Ups

TC: 15 min.

 

C.

3 Sets of 30 sec of Single Arm KB Frontrack Carry with 15 sec rest

 

 

 

 

 

Donnerstag, 04. August

3 min of Cardio

2 Rounds: 10//10 banded Lunges + 10 EOO Leg Raises + 10 DB Squats + 10 Ring Rows

 

 

A.

Every 2:30 min on the min for 10 min (4 Sets)

Front Squat

Set 1 = 8 reps @ 62%

Set 2 = 6 reps @ 71%

Set 3 = 4 reps @ 81%

Set 4 = 4 reps @ 86%

 

B.

8 min EMOM

Backsquat for Speed x 2 reps @ ca. 85-90%

 

C.

10 min AMRAP 

  • 50 Mountain Climber
  • 15 KB Swings

 

D.

10 min work

5 Lanes of Rope Pull (go heavy in Set 3,4,5)

 

 

 

 

 

 

 

 

Mittwoch, 03. August

400 m run

7 min work: 8/8 Kneeling DB Press + 8/8 DB Windmills + Ring Rows

 

Mobility for Shoulder in Wallwalk-Style

 

A.

Find a  7 RM Push Press in 10 min.

 

B.

Every 2:30 min for 10 min. (4 Sets)

7 Push Press @ ca. 90% of A.

+ 8 Landmine Rows(Slings)

 

C.

20 min AMRAP

  • 4 DB Hang Squat Cleans
  • 6 DB Push Press
  • 8 DB Plank Rows
  • 1 Rope Climb
  • 200 m Run

RX+: wear vest

 

 

 

 

 

 

 

 

 

 

Dienstag, 02. August

200m RUN
3 rounds
10 Ring Rows
3 Inchworm PU

 

A.

Workout - TC: 45 min.

 

2 rounds

 

400m RUN
with 2 rounds 

  • 3 HSPU (sc. DB Push Press)
  • 6 TTB (sc. Hanging Knee Raises)
  • 9 Pull ups (sc. Jumping Pull ups)

 

REST: 2 min.

 

200m RUN

  • 21 Barfacing Burpees

200m RUN

  • 15 Barfacing Burpees

200m RUN

  • 9 Barfacing Burpees

 

REST: 2 min.

 

2 rounds

  • 400m RUN
  • 20 Box Jumps

 

Directly into

AMRAP 

  • 30 DU
  • 10 Single Leg V-Ups

 

 

 

 

 

 

 

 

Montag, 01. August

Warm Up for 7 min:

8/8 KB Single Leg Deadlift + 8/8 KB Shoulder Rotations + 8/8 KB Sit Ups + 8 Ring Rows

 

+ Mobility Lower Back

 

 

A.

Every 2:30 min for 12:30 min (5 Sets)

Deadlift:

Set 1 = 15 reps @ 40%

Set 2 = 12 reps @ 45%

Set 3 =   8 reps @ 55%

Set 4-5 = 5 reps @ 68%

 

 >> Finish each Set with 10 weighted Sit Ups

 

B.

10 min AMRAP

  • 4 Pull Ups
  • 6 Push Ups
  • 8 Sit Ups

 

C.

2 Rounds of 

  • 15-20 banded Pull Ups
  • 10 Single Arm DB Overhead Triceps Extensions
  • 10/10 Single Leg Banded Glute Ham Curls

 

 

 

Sonntag, 31. Juli - Partner WOD 

Warm Up for 6 min:

10 Snatches with Bumper + 5 Burpees & Jump on Plate + 10 RingRows + 5 Thruster with Bumper

 

+ Stretching

 

Set Up weight and Equipment in 10 min.

 

 

Each Partner completes 1 Excercise

 

A.

AMRAP (with a Partner) in 11 minutes

  • 6 Burpees
  • 6/4 calorie Assault Airbike
  • 4/4 Single Arm Dumbbell Hang Clean-and-Jerks 22,5/15kg

4 min rest

 

B.

AMRAP (with a Partner) in 11 minutes

  • 4 Double KB Box Step Overs 2x16/2x12kg
  • 6 Wall Balls
  • 4 Pull Ups

4 min rest

 

C.

AMRAP (with a Partner) in 11 minutes

  • 4 barfacing Burpees
  • 6 Power Clean 40/30kg
  • 8 Sit Ups 

4 min rest

 

 

 

Freitag, 29. Juli

 

A.

 5 Rounds for Time:

  • 4 Pull Ups or Bar Muscle Ups
  • 8 Power Snatch 30/20 kg (RX+: 40/30kg)
  • 20 DU / 40 SU

TC: 15 min.

 

B.

5 Rounds for Time

  • 4 HSPU
  • 8 Power Clean 40/30kg (RX+: 70/40)
  • 12 alt. Pistols

TC: 15 min.

 

C.

3 Rounds for Time

  • 400m run
  • 8 TTB
  • 12 alt. DB Snatch 22,5/15

TC: 16 min.

 

 

 

Donnerstag, 28. Juli

400 m run

8 min work: 10 ankle banded Plate Squats + 5 Plate Raises in Squat Position + 10 Plate EOO Leg Raises + 10 Ring Rows

 

A. 

in 10 min. work up to a heavy Set of 

  •  Backsquat x 4 reps

10 sec down/1 sec Up  (no rest in tall position / no rest in deep Squat position)

 

then:

every 3 min for 12 min (4 Sets)

  • Backsquats x 4 reps (same tempo)

 

 

B. 

40 sec ON / 20 sec OFF for 4 Rounds

  • Burpee Box Jumps
  • DB Sit Ups left arm
  • Ring Rows
  • DB Sit Ups right Arm

 

 

C. 

work for 10 min

1 Lane Rope Pull + 1 Lane Sled Push

go heavy

 

 

 

 

 

 

 

Mittwoch, 27. Juli

400 m run

8 min work: 4 Inchworm Push Ups + 10/10 banded Lunges + 10 banded Good Mornings + 10/10 Single Arm Ring Rows

 

A. 

in 15 min.

work up to a heavs DOUBLE Bear Complex (go unbroken)

  • 1 Power Clean 
  • 1 Front Squat 
  • 1 Push Press 
  • 1 Back Squat 
  • 1 behind the neck Push Press

 

B. "Jumping Bear"

13 min AMRAP

  • 6 Burpees over Bar
  • 2 Bear Complex @ 75-80% of A. (go unbroken!)
  • 60 SU or 30 DU

 

 

C. Hip/Knee Stability

1 Tabata Monster Walk

1 Tabata Copenhagen Plank

 

 

 

 

 

 

 

Dienstag, 26. Juli

3 rounds - 30 sec. ON - 15 sec. OFF

  1. Single Under
  2. OH Squats
  3. Scap Pull Ups

 

"The Running CrossFit Girls" - TC:50 min.

A. Nancy

5 rounds

  • 400m RUN
  • 15 OH Squats (43/30 kg)

 

 

B. "Annie on the run"

50-40-30-20-10

  • Double Under
  • Sit Ups

*400m RUN after each round

 

 

C. "Helen"

3 rounds

  • 400m RUN
  • 21 KB Swings
  • 12 Pull ups

 

 

 

 

 

 

 

Montag, 25. Juli

2 Rounds: 10 DB Squats + 4 Inchworm Push Ups

3 Rounds: 10 alt. Lunges + 10 Ring Rows

 

A.

Every 3 min for 15 min. (5 Sets)

8 Benchpress + 16 Backrack Lunges (Clean from Ground), RX+>: Overhead Lunges

 

work up in weight over the course of the Sets

go heavy in Set 3-5

 

 

 

B.

Find a 1 RM Turkish Get Up in 

12 min.

 

 

C.

8 min. AMRAP

4 Toes to Bar

8 Wall Balls

12 KB Swings (am. Style

 

 

 

 

 

 

 

Sonntag, 24. Juli

6 min Pizzabote

A.

In Teams of 2

4 Rounds for time

  • 200 m Teamrun
  • 21 Wall Balls
  • 18 Pull Ups
  • 15 KB Swings am. Style
  • 12 HSPU or Push Ups

TC: 20 min.

 

 

- 5 min rest - 

 

B.

For time in Teams of 2

40 Cal row/ski/bike

then...

  • 8 Lanes Rope Pull / Sled Push

 

40 Cal row/ski/bike

then...

400 m KB Farmers Carry 2x24/2x16

 

40 Cal row/ski/bike

then...

  • 40 Burpee Box Jump Overs

 

TC: 20 min.

 

 

 

 

Freitag, 22. Juli

2 Rounds of:

15 Ringrows / 15 Sit Ups / 15 DB Squats

 

A.

Work for 8 min.

  • 1 Lane Crab left / 1 Lane Crab right
  • 1 Lane Rabbit forward / 1 Lane Rabbit backward
  • 1 Lane Cricket or Worm 

 

B.

EMOM for 16 min. (4 Sets)

  • 1st: 2 Rope Climbs (RX+: go legless)
  • 2nd: 8/8 DB Farmes Lunges with foot on Bumber
  • 3rd: 8 AbRollOuts
  • 4th: 6/6 DB Hang Clean & Jerk

 

C.

12 min AMRAP

  • 4 Pistols
  • 4 DB Hang Squat Cleans
  • 4 Pull Ups or 2-4 Muscle Ups
  • 40 Single Unders or 20 Double Unders

 

D.

1 Tabata V-Ups, or Leg Raises

 

 

 

 

Donnerstag, 21. Juli

2 Rounds of:

30 sec work on each excercise / 10 sec rest to switch to next excercise

  • Single Under
  • 10 Ring Rows 
  • Single Under 
  • Inchworm Push Ups
  • Single Unders
  • Air Squats

 

A.

10 min of Shoulder Stability

  • 8 Banded External Rotation Press each side
  • 8 Seated Angels
  • 8 Full Can with Band

 

B.

EMOM for 20 min. (4 Sets)

  • 1st: 6-10 Burpees for Speed
  • 2nd: 6-10 Pull Ups or 2-3 Muscle Ups
  • 3rd: 20 KB Swings
  • 4th: 4-6 Box Jumps for Hight
  • 5th: 6-10 Matador Dips

 

C.

8 min AMRAP

2-4-6-8-10-12-14-...

  • Box Jump Overs
  • Wall Balls

 

 

 

 

Mittwoch, 20. Juli

8 min. of Kettlebell Warm Up:

  • 8 Goblet Squats
  • 8 Shoulder Rotations left / 8 Shoulder Rotations right
  • 8/8 Single Arm KB Sit Ups
  • 8/8 Single Arm KB Thruster

 

A.

Every 3 min. for 15 min. - 5 Sets - 

  • all out KB Single Arm Benchpress (start with weak side, same reps strong side)
  • all out banded Landmine Rows

 

(aim for min. 8 reps)

 

 

B.

12 min AMRAP

  • 5 KB Snatch left arm
  • 6 KB Thruster left arm
  • 7 KB Sit Ups left arm
  • 30 DU or 50 SU
  • 5 KB Snatch right arm
  • 6 KB Thruster right arm
  • 7 KB Sit Ups right arm
  • 30 DU or 50 SU

 

C.

1 Tabata KB Single Arm Row in Sumo Position

if time left

1 Tabata KB Biceps Curls

 

 

 

 

 

 

 

Dienstag, 19. Juli

30 sec. ON/OFF for 6 min. - 2 Sets -

  • SU
  • Box Step ups
  • Scap Pull ups

 

 

A.

Workout “FREAK” - Burpee Style


For Time - TC 45 min.

 

800 m run

  • 21 Thrusters (43/30kg)
  • 21 Pull-Ups

800 meter Run

  • 30 Kettlebell Swings (24/16kg)
  • 30 Pull-Ups
  • 50 Double-Under
  • 50 Sit-Ups

400 meter Run

  • 30 Box Jumps (24/20 in)
  • 30 Wall Balls (9/6kg)

800 m row or ski

 

*5 Burpees after each movement

 

 

 

 

 

 

Montag, 18. Juli

400 m run

10 min work

5/5 Single Arm Barbell Shoulder Press (focus on Lat-Tension)

10 Barbell Glute Bridges

10 Windshield Wipers

10 Good Mornings

 

 

A.

12 min EMOM - 6 Sets - 

  • 1st: 8 Good Mornings
  • 2nd: 8 weighted Sit Ups

 

build over the course of the sets

 

 

B.

15 min AMRAP

  • 10 Deadlift 60/40kg
  • 8 Toes to Bar or HKR
  • 4 Rounds of Hurdle Sprint

 

C.

1 Tabata Mountain Climber / Superman Hold

 

 

 

Sonntag, 17. Juli

10 min rowling for 100m

Loss = 10 Burpees, Loss @ Strike = 20 Burpees

 

 

A.

8 min work / 2 min rest,

 

AMRAP 1

  • 20 Lanes Farmers Carry
  • 20 Burpees

 

AMRAP 2

  • 200 Single Unders
  • 20 Pull Ups

 

AMRAP 3

  • 20 DB Snatch
  • 20 Cal Air Bike

 

AMRAP 4

  • 20 DB Box Step Ups Partner A
  • 200 m run Parntner B (switch after each round)

 

 

 

 

 

 

Freitag, 15. Juli

400 m run

6 min.: 10/10 Single Arm Kneeling Press + 10 Ring Rows + 10 DB Squats

 

+ Mobility for Pistols

 

A.

10 min EMOM Push/Pull

st: 4-6 Wide Grip Pull Ups

2nd: 8 DB Push Press

 

 

B.

20 min AMRAP

  • 200m run
  • 4 Pull Ups or Muscle Ups
  • 6 Push Ups or HSPU
  • 8 Pistols
  • 10 Front Stepping Barbell Lunges 40/30kg

 

 

C.

Find a max weight Sandbag Carry 

for 50 Meters

 

 

 

 

 

 

 

 

Donnerstag, 14. Juli

3 Rounds: 10 DB Deadlift + 10 Ring Rows

2 Rounds: 10/10 Single Leg Glute Bridges + 10 DB Squats + 10 Band Pull Aparts

 

A.

10 min EMOM

  • 4 Hang Power Clean
  • 4 Box Jumps for Height

 

 

B.

Every 5 min for 20 min. (4 Sets)

  • 14/9 Cal AB Sprint
  • 8 Deadlift @ 75-80% of A.
  • 6 Barfacing Burpees

 

 

C.

In 10 min. work up to a 1 RM 

Push Press

 

 

 

 

 

 

Mittwoch, 13. Juli

400m run

2 Rounds of: 10 Single Arm Plate Press + 10 Plate Snatch + 10 Plate Squats + 10 Ring Rows

 

Mobility for Overhead Position, Hip and Ankle

 

A.

For 30 min. (5 Rounds)

30 sec ON / 30 sec OFF

 

1st: Overhead Squats

2nd: barfacing Burpees for Speed

3rd: Single Arm DB Hang Clean & Jerk

4th: Leg Shoot Throughs on Paralettes

5th: L-Sit Hang on Pull Up Bar

6th: Gorilla Rows

 

 

B.

1 Tabata Ab Wheel Roll Outs

 

 

 

 

Dienstag, 12. Juli

400m RUN

2 rounds

  • 3 Inchworm Push ups
  • 5 Med Ball Thruster
  • 10 Down Dog Toe Taps

 

A.

6 min. WORK (FAST!) / 2 min. REST

 

AMRAP A/D

  • 25 DU/ 50 SU
  • 10 Sit ups
  • 5 Burpee Box Jump Over

 

AMRAP B/E

  • 10/8 cal. ROW/SKI
  • 15 Wall Balls
  • 5 Push ups

 

AMRAP C/F

  • 8/6 cal. AB
  • 1 lane SLED PUSH Sprint
  • 1 lane SLED PULL

 

B. 

Cora Tabata (opt.)

  • Plank knee in

 

 

 

 

 

Montag, 11. Juli

2 Rounds: 10 Ring Rows + 5 Inchworm Push Ups + 10 Air Squats

2 Rounds: 10 bandes Shoulder Dislocates + 5 Push Ups + 10 Sit Ups

 

A.

Every 2:30 min for 12:30 min. (5 Sets)

Benchpress 

Set 1 = 10 reps @ 50%

Set 2 = 8 reps @ 60%

Set 3 = 6 reps @ 70%

Set 4-5 = 4 reps @ 80%

 

 

B.

13 min of Power - AMPRAP

4 Push Ups

6 Box Jumps or Step Ups

8 KB Swings (american Style)

10 Sit Ups

 

 

C.

For time

100 Plate Front Raises

 

TC: 8 min.

 

 

 

 


 

 

 

 

 

 

 

 

 

 

 

 

Sonntag, 10. Juli

2 Rounds: 10 Med Ball Squats + 10 RIng Rows + 10 Med Ball Clean + 10 Med Ball Press

 

With empty Barbell:

10 Deadlift + 10 Hang Power Clean + 10 Shoulder Press

12 Deadlifts + 9 Hang Power Clean + 6 Push Jerk or Push Press

 

A.

For Time (with a Partner)


7 rounds of 'Cindy'
2 rounds of 'DT' 

 

6 rounds of 'Cindy'
2 rounds of 'DT' 

 

5 rounds of 'Cindy'
2 rounds of 'DT' 

 

4 rounds of 'Cindy'
2 rounds of 'DT' 

 

3 rounds of 'Cindy'
2 rounds of 'DT' 

2 rounds of 'Cindy'
2 rounds of 'DT' 


1 round of 'Cindy'
2 rounds of 'DT' 

 

 

Time Cap: 40 min.

 

 

1 Round of 'Cindy' consists of: 5 Pull-Ups, 10 Push-Ups, and 15 Air Squats

1 Round of 'DT' consists of: 12 Deadlifts, 9 Hang Power Cleans, and 6 Shoulder-to-Overheads

 

 

 

 

 

 

Freitag, 08. Juli

3 min on a Cardio Machine

2 Rounds of: 10 Single Arm Plate Press + 10 Plate Snatch + 10 Plate Squats + 10 Ring Rows

 

Mobility for wrists

 

A.

10 min EMOM

1st: practice Handstand Walk (sc. Hand Step Ups on Bumper)

2nd: "x" Double Unders or practice Double Unders

 

B.

Every 2 min. for 12 min (6 Sets)

  • 6 Deadlift + 10 DB weighted Sit Ups

 

 

C.

"Renegade"

20 min. AMRAP

  • 4 Strict Pull Ups (sc. Kipping Pull Ups)
  • 8 Pistols
  • 12 Renegade Rows
  • 20 Sit-Ups

 

 

 

 

 

 

 

 

Donnerstag, 07. Juli

3 min Cardio

6 min.: 10 Plate Snatch + 10 RIng Rows + 4 Inchworm Push Ups

 

A.

Every 2 min for 36 min.

  • 1st: 10/10 KB Snatch
  • 2nd: 1-2 Lanes Rope Pull
  • 3rd: 1 min for max Cal Row
  • 4th: 4-10 Box Jumps for Height

B.

1 Tabata

Leg Raises / Slow Knee Tucks

 

 

 

 

 

Mittwoch, 06. Juli

10 min work

8/8 Single Leg Glute Bridges

8/8 Heel Taps on 2x20gk Bumper

8/8 banded Lunges

 

A.

Backsquats

Every 1,5 min. for 10,5 min. (7 Sets)

  • Set 1-4 = 2 reps @ 88% (des neuen Wunsch-1RM)
  • Set 5-7 = 3 reps @ 94% (des neuen Wunsch-1RM)

 

B.

For time

10-9-8-7-6-5-4-3-2-1

  • DB Power Cleans
  • DB Front Squats
  • Pull Ups

 

TC: 12 min.

 

 

C. Tabata

KB Front Rack Carry (go heavy)

 

 

 

Dienstag, 05. Juli

3 rounds of

  • 5 KB Thruster
  • 10 KB Overhead Lunges
  • 5 KB Snatches
  • 10 KB Clean and Presses
  • 5 KB Swings

 

A.

Workout - AMRAP 40 min.

2 KB a 16/24kg (alternativ DB)

 

  • 10 KB Thruster
  • 40 DU/ 80 SU
  • 10 KB Overhead Lunges
  • 200m RUN

 

  • 10 KB Snatches
  • 40 DU/ 80 SU
  • 10 KB Clean and Presses
  • 200m RUN

 

  • 10 KB Swings
  • 40 DU/ 80 SU
  • 100m KB Farmers Walk
  • 200m RUN

 

B. Tabata

„GHD-Sit ups“

 

 

 

Montag, 04. Juli

400 m run

then 10 min work:

8/8 Half Kneeling Single Arm DB Press + 8 Ring Rows + 8 Plate weighted Prone Angels + 8/8 Heel Taps (2x20kg Bumper)

 

A.

20 min EMOM (4 Sets)

  • 1st: all out Single Arm DB Benchpress (start with weak side)
  • 2dn: Single Arm DB Benchpress (strong side, same reps)
  • 3rd: all out Gorilla Rows
  • 4th: all out DB weighted Sit Ups
  • 5th: rest

 

 

B.

10 min AMRAP

  • 8 Shoulder to Overhead 40/30kg
  • 20 Double Unders or 40 Single Unders

 

C.

3 Sets

  • all out banded Triceps Push Down
  • all out Toes to Bar or HKR

 

rest as needed

 

 

 

 

 

Montag, 04. Juli

400 m run

then 10 min work:

8/8 Half Kneeling Single Arm DB Press + 8 Ring Rows + 8 Plate weighted Prone Angels + 8/8 Heel Taps (2x20kg Bumper)

 

A.

20 min EMOM (4 Sets)

  • 1st: all out Single Arm DB Benchpress (start with weak side)
  • 2dn: Single Arm DB Benchpress (strong side, same reps)
  • 3rd: all out Gorilla Rows
  • 4th: all out DB weighted Sit Ups
  • 5th: rest

 

 

B.

10 min AMRAP

  • 8 Shoulder to Overhead 40/30kg
  • 20 Double Unders or 40 Single Unders

 

C.

3 Sets

  • all out banded Triceps Push Down
  • all out Toes to Bar or HKR

 

rest as needed

 

 

 

 

 

Sonntag, 3. Juli

400 m Partner Sandbag Carry

 

With empty Barbell

3 Rounds of 5 BearComplex + 10 RIng Rows

 

A.

In Teams of 2

20 min AMRAP

Bear Complex: 2-4-6-8-10-12-14-16-18 

10 Bar faceing Burpees to finish each Round

 

1 works / 1 rests

 

 

B.

For time in Teams of 2

80 DB Snatch

80 KB Swings

80 Push Ups

80 DB Box Step Ups

80 Pull Ups

 

1 works / 1 rests

Time Cap: 18 min.

 

 

 

 


 

 

 

 

 

 

Freitag, 01. Juli

400 m run

2 Rounds of: 8/8 Half Kneeling Single Arm DB Press + 10 Ring Rows + 10 DB Goblet Squats

 

A.

20 min EMOM (4 Sets)

  • 1st: 10 Paloff Press left
  • 2dn: 10 Paloff Press right
  • 3rd: 10 banded Deadlift
  • 4th: all out banded Lat Pull Down left
  • 5th: all out banded Lat Pull Down right

 

 

B.

15 min AMRAP

  • 5 HSPU
  • 10 Deadlift
  • 30 Double Unders / 50 Single Unders

 

C.

Tabata 1: Copenhagen Plank

Tabata 2: banded Side Walk

 

 

 

 

 

Donnerstag, 30. Juni

400 m run

5 min. 3 Inch Worm Push Ups + 6/6 banded Lunges + 9 Ring Rows

 

+ Mobility for Squat

 

A.

Frontsquats

Every 1,5 min. for 10,5 min. (7 Sets)

  • Set 1-4 = 2 reps @ 82% (des neuen Wunsch-1RM)
  • Set 5-7 = 3 reps @ 87% (des neuen Wunsch-1RM)

 

B.

7 min for

400m run

+ max reps BackSquats 40/30kg

 

7 min for

400m run

AMRAP

  • 8 Push Press 40/30
  • 6 Box Jump or Climb Overs 30''

 

7 min for

400m run

AMRAP

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

 

7 min for

400m run

AMRAP

  • 7 Wall Balls
  • 7 Sit Ups
  • 7 KB Swings am. Style

 

 

 

 

 

 

Mittwoch, 29. Juni

3 min of Cardio

3 Rounds of: 10/10 Half Kneeling Single Arm DB Press + 10 Sit Ups + 4 Inch Worm Push Ups

 

Lacross Rolling Elbow

 

A.

Every 3 min for 15 min. (5 Sets)

10 Benchpress + 10 Pendlay Rows

(go heavy in 3 Sets)

 

B.

13 min AMRAP

12 DB Biceps Curls (1 DB)

8/8 DB Single Arm Overhead Lunges

12 alt. Push Ups with 1 Hand on DB

 

 

C.

1 Tabata

V-Ups/deep Push Up Position

 

 

 

 

 

 

 

Dienstag, 28. Juni

2 min. Cardio machine
3 rounds: 5 Med Ball Thruster +3 Inchworm Push ups

 

A.

EMOM 20

  • 1st: 10-15 cal. ROW
  • 2nd: 10-15 Wall Balls
  • 3rd: 10-15 Burpees
  • 4th: 10-15 Push ups
  • 5th: REST

 

REST 2 min.

 

 

B.

AMRAP 20

  • 200m RUN
  • 20 Pistols
  • 200m RUN
  • 20 Sit ups
  • 200m RUN
  • 20 SB Lunges
  • 200m RUN

 

 

C.

Core Tabata - Hollow Hold

 

 

 

Montag, 27. Juni

3 min of Cardio

3 Rounds of: 10 Ring Rows + 10 DB Goblet Squats + 10 DB Deadlift + 10 EOO Leg Raises

 

A.

In 10 min 

work up to 1 heavy Set Macho Man

 

  • 3 Power Clean + 3 Front Squats + 3 Push Jerk

 

 

B.

25 min EMOM - 5 Sets -

1st: 2 Rope Climbs

2nd: 4-12 Toes to Bar

3rd: 1 heavy Set Macho Man

4th: 15 Sit Ups

5th: 4-12 Pull Ups or 2-4 Muscle 

 

 

C.

1 Tabata Sideplan to Elbow Knee Touch

 

 

 

 

 

Sonntag, 26. 

7 min. Pizzabote

 

A.

9 min AMRAP

  • 20 DB Snatch
  • 20 Box Jump Overs

B.

9 min AMRAP

1 Wall Walk

10 Wall Balls

2 Wall Walks

10 Wall Balls

3 Wall Walks

10 Wall Balls

4 Wall Walks

10 Wall Balls

5 Wall Walks

10 Wall Balls

...

 

C.

9 min for

  • 800 m KB Farmers Carry + max reps Sit Ups (RX+: Toes to Bar)

D.

9 min AMRAP

  • 10 Pull Ups
  • 20 KB Swings

 

3 min rest between each round

 

 

 

 

 

Freitag, 24. Juni

400 m run

2 Sets: 10 Ring Rows + 10 DB Deadlift + 10 EOO Leg Raises + 4 Inchworm Push Ups

 

+ Lacrosse Rolling Lower Back

 

A.

Every 2:30 min. for 12:30 min. (5 Rounds)

8 Benchpress

 

Go heavy in 3 Sets

 

 

B.

Every 5 min for 25 min. (5 Rounds)

  • 1-2 rope Climbs
  • 4-14 Toes to Bar or 14 Sit Ups for Speed
  • 10 Push Ups or Handstand Push Ups
  • 200m Sprint

 

 

C.

1 Tabata Handstand Hold or Wall Walk Hold (RX+: single arm)

 

 

 

Donnerstag, 23. Juni

3 min on a machine

2 Sets of: 10/10 ultimate Stretch + 10 Half-Prone Angel + 10/10 Glute Bridges  + 30/30 sec KB Overhead Carry

 

A.

Every 2:30 min for 10 min. (4 Sets)

 

Overhead or Backsquats

 

Set 1 = 8 reps @ 50-55% of 1 RM

Set 2 = 8 reps @ 55-60% of 1 RM

Set 3-4 = 6 reps @ 65-70% of 1 RM

 

 

B.

Every 4 min for 12 min.

9/15 Cal Bike + all out Pull Ups/RingRows/MU

 

 

C.

8 min EMOM

1 Frontsquat @ 90-95%

 

D.

1 Tabata

Single Leg V-Ups

 

 

 

 

 

Mittwoch, 22. Juni

7 min.: 10 Ring Rows + 10/10 DB Kneeling Single Arm Press + 10 Toes on a Plate DB Stiff Leg Deadlift + 3 Inchworm Push Ups

 

+ Mobility lower Back

 

A.

work up to Training weight in 10 min.

Every 2 min for 8 min (3 Sets)

Deadlift

  • Set 1 = 10 reps @ 50%
  • Set 2 = 10 reps @ 60%
  • Set 3 = 8 reps @ 65%
  • Set 4 = 6 Reps @ 70%

 

B.

5 Rounds for time

  • 8 Hang Power Clean 
  • 10 Burpees over Bar
  • 200 m run

 

Time Cap: 20 min.

 

 

C.

1 Tabata L-Sit hanging on Pull Up Bar

 

 

 

 

 

 

 

 

Dienstag, 21. Juni

400m RUN
The Junkyard Dog

 

A.

3 x 15 min. WORK with 2 min. REST

RX+: wear a weightvest

 

AMRAP 1
200m RUN
6 SA Devil Presses (22,5 / 15)
12 DB Box Step Over (22,5 / 15)

 

AMRAP 2

250m SKI/ROW
10 Wall Balls
10 V-Ups

 

AMRAP 3

200m RUN
3 Man Maker (2 x 22,5 / 2 x 15)
6 DB Swings (22,5 / 15)

 

B.

Tabata Single Arm DB Turkish Sit Up

 

 

 

 

Montag, 20. Juni

3 min on a machine

2 Rounds: 10 Ring Rows + 10 DB Deadlift + 10 Sit Ups

 

A.

15 min EMOM

1st: 6/6 DB Lunges with foot on bumper

2nd: 6/6 KB Bottom Up Press

3rd: 6-10 strict Pull Ups

 

 

B.

10 Rounds for time

  • 5 Devil Clean & Jerk
  • 10 DB Squats

Perform 20 DU/30 SU to end each round

 

Time Cap 25 min.

 

 

C.

1 Tabata V-Ups 

 

 

Sonntag, 19. Juni

400m run

2 Rounds of Mobility Drill

 

A.

For time - in Teams of 2-3

100 Sumo Deadift High Pull 30/20kg

80 Burpees over Bar

60 Matador Dips

40 Pull Ups

20 Thruster 30/20kg

 

Time Cap: 20 min

 

 

B.

In Teams of 2-3

7 min to prepare for 3 min max t Benchpress

min: 8-10 max weight Benchpress in 3 min.

 

C.

For time in Teams of 2-3

60 Cal Bike

 

D.

For time in Teams of 2-3

60 Cal Ski

 

 

 

 

 

Freitag, 17. Juni

2 Rounds of: 10/10 Banded Squats + 10 Face Pull + 10 Ring Rows + 10 Lunges

 

With empty Barbell:

8 Muscle Clean + 8 Front Squats

8 Power Clean + 8 Push Press

8 Push Jerk + 8 Back Squats

 

 

A.

12 min to work up to heavy Triple Clean (Power or Squat)

 

B.

"Grettel"

10 Rounds for time

  • 3 Clean & Jerk (50/30kg)
  • 3 Burpees over Bar

 

Time Cap: 10 min

 

 

C.

Every 2,5 min. for 10 min. (4 Sets)

  • 4 Backsquats with a 8 sec down and explosive up

 

D.

Laffy Taffy Biceps Curls

 

 

 

Mittwoch, 15. Juni

Roxanne with Burpees

+ 1 min in Squat Position

 

Lacrosse Rolling Shoulder

 

 

A.

Work up to heavy Triple Benchpress in 10 min.

 

 

B.

Every 4 min for 12 min. (3 Sets)

18/12 Cal Bike

9 DB Thruster

 

 

C.

8 min EMOM

  • Benchpress with only 2 reps of your heavy Triple of A.

 

D.

3 Sets of

  • 20 banded Pull Ups
  • 8/8 kneeling DB Shoulder Press (each side)

 

 

 

 

Dienstag, 14. Juni

400m Run
Mobility (Waden, Schultern, Squat)

 

A.

WORKOUT (TC 42 min.)

 

800m RUN

  • 50 DU/ 100 SU
  • 50 Sit ups
  • 10 Burpees
  • 10 Wall Balls

800m RUN

  • 40 DU/ 80 SU
  • 40 Sit ups
  • 10 Burpees
  • 10 Wall Balls

400m RUN

  • 30 DU/ 60 SU
  • 30 Sit ups
  • 10 Burpees
  • 10 Wall Balls

400m RUN

  • 20 DU/ 40 SU
  • 20 Sit ups
  • 10 Burpees
  • 10 Wall Balls

200mRUN

  • 10 DU/ 20 SU
  • 10 Sit ups
  • 10 Burpees
  • 10 Wall Balls

200m RUN

 

AMRAP

  • 200m ROW/SKI 
  • 1 lane Sled Push 

RX+ Weight vest 

 

 

B.

CORE
Tabata: Plank to Push up / 
Plank Hold

 

 

 

 

Montag, 13. Juni

8 min work:

10 Ring Rows + 10 Barbell Shoulder Press + 10 Back Squat + 10 Windshield Wipers

 

A.

work up to a heavy Double Bear Complex

1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 behind the Neck Push Press

in 15 min. 

 

 

 

B.

4 Rounds for time 

  • 400 m run
  • 2 Rope Climbs (RX+: legless)
  • 4 Handstand Push Ups or Push Ups
  • 6 Pull Ups
  • 8 DB Burpees

Time Cap: 20 min.

RX+: wear vest

 

C.

1 Tabata Copenhagen Plank

1 Tabata Monster Walk

 

 

 

Sonntag, 12. Juni

400 m run

then...

"The Cone Game"

 

 

A.

36 min AMRAP in Teams of 2

2-4-6-8-10-12-14-16-18-20-22-24-26-28-...

 

  • DB Snatch
  • Box Jump Overs or Step Overs

On min. 4/12/20/28 perform 2 Rope Climbs & 8 Cal. Ski

On min 8/16/24/32 perform 20 Toes to Bar

 

1 works / 1 rests

(nach jeder Unterbrechung genau dort weiterarbeiten wo aufgehört wurde)

 

 

 

 

 

 

Freitag, 10. Juni

10 min work: 

  • 8/8 Single Leg Glute Bridges
  • 8/8 Unilateral Abduction
  • 8/8 Touchdown Squats (2x20kg Bumper)
  • 15 Ring Rows

A. 

work up to training weight in 8 min.

then...

 

Frontsquats

Every 1,5 min. for 13,5 min. (9 Sets)

  • Set 1-5 = 2 reps @ 73% (des neuen Wunsch-1RM)
  • Set 6-9 = 3 reps @ 78% (des neuen Wunsch-1RM)

 

B.

12 min AMRAP

4 Toes to Bar

6 alt. DB Snatch

4 Pull Ups or Muscle Ups

6 alt. DB Snatch

 

C.

IFor time - Time Cap: 7 min.

50 alt. Pistols

 

 

 

Donnerstag, 9. Juni

10 min work: 

  • 10 banded Deadlift
  • 10 Ring Rows
  • 10/10 Windmills
  • 10 EOO Leg Raises

A. 

A1. work up to heavy 4 reps of Deadlift in 10 min.

then...

 

A2. 8 min EMOM of 2 reps of Deadlift with weight A1

 

 

 

B.

For time

10-9-8-7-6-5-4-3-2-1

  • Deadlift
  • Sit Ups

 

Finish each Round with 30 DU or 40 SU

 

Time Cap: 14 min.

 

 

C.

Iif time left 1 Tabata Handstand Hold

 

 

 

Mittwoch, 8. Juni

10 min work: 

  • 10/10 banded Lunges
  • 10 Ring Rows
  • 10 Half Prone Angels
  • 10/10 Touchdown Squats

A. 

work up to training weight (in 8 min.) for:

 

12 Minutes EMOM of Macho Man

  • 3 Power Cleans
  • 3 Front Squats
  • 3 Jerks

 

B.

B.1

Benchpress

work up to a Set of 3 heavy Rep for the Day in 10 min.

 

then...

B.2

Every 1:30 min for 9 min. (6 Sets)

Benchpress x 3 reps @ 85-90% of B1

 

C.

Iif time left 1 Tabata Hang on Pull Up Bar

 

 

 

Dienstag, 7. Juni

400m RUN
2 rounds

  • 10 Med Ball Thruster
  • 10 Box Step ups
  • 30/30 sec. Samson Stretch

 

A.

4 rounds 

2 min. WORK - 1 min. REST

 

  1. ROW for cal.
  2. AMRAP: 6 Wall Balls + 3 Burpees 
  3. RUN
  4. AMRAP: 6 Sit Ups + 3 Box Jumps

 

B.

Core - Tabata

 

 

 

 

Sonntag, 5. Juni - Buddy Time

Farell Williams "Happy"

Happy = 1 Squat, Happiness = 1 Burpee

 

In Teams of 2:

A.

6 min for max Cal. Ski

 

B.

6 min for max total weight Benchpress

 

C.

6 min for max reps Wall Balls (9/6kg)

Perform 20 Partner Med Ball Sit Ups after each 40 reps (use heavier Med Ball)

 

D.

6 min for max total weight Deadlift

perform 10 barfacing Burpees after each 40 reps

 

E.

6 min for max reps DB Box Step Overs (2x22x5 or 2x15kg)

Perform 20 Push Ups after each 30 reps

 

3 min rest between workouts

1 works / 1 rests

 

 

Freitag, 03. Juni

3 min on a machine

+ 20 banded Deadlift + 20 Shoulder Dislocates

 

5 min.:

  • 10 Deadlift + 10 Shoulder Press + 10 Back Squats +10 Ring Rows

 

A.

Set up Equipment anf work up to training weight in 5 min.

 

B.

30 min EMOM

  • 1st: 2 Ropeclimbs (RX+: Legless)
  • 2nd: 4/4 Single Arm DB Overhead Squats or Overhead Lunges
  • 3rd: 8 DB Sit Ups
  • 4th: 2 Wall Walks or 5 m Handstand Walk (or practice)
  • 5th: 4/4 DB Hang Clean & Jerk

 

 

C.

Tabata: L-Sit Hang on Pull Up Bar (sc. Hang on Pull Up Bar)

 

 

 

 

 

Donnerstag, 02. Juni

3 min Cardio

5 min.: 8 Airsquats + 8/8 Plate Shoulder Press + 8 alt. Cossack Squats + 8 Ring Rows

 

A.

Intervalle

 

Every 5 min for 15 min (4 Sets)

18/12 Cal AB

16 alt. Double KB Single Arm Thruster

 

B.

Find a 1RM Benchpress for the Day in 15 min.

 

C.

For time

50-40-30-20-10

  • KB-Swings
  • Sit Ups

Time Cap: 12 min.

 

 

 

 

 

 

Mittwoch, 01. Juni

 

A.

10 min work: 

10 EOO Leg Raises

5/5 Windmills

10 Prone Angels

10/10 banded Lunges

10 Ring Rows

 

 

B.

20 min EMOM - 5 Runds

1st: 6-12 Toes to Bar

2nd: 6-12 Burpees over Bar

3rd: 6-12 Barbell Ab Roll Outs

4th: 6-12 Power Snatch (light weigt! 30/20kg)

 

C.

3 Rounds for time of

  • 6 HSPU or Push Ups
  • 9 Pull Ups
  • 400 m run

Time Cap: 15 min.

 

 

 

 

Dienstag, 31. Mai

Warm up:
Tabata on a cardio Machine

 

A. Batman "CF BMG Version"

For Time - TC 45 min.

 

Buy-In: 
100 Air Squats

 

50-40-30-20-10

  • Box Jumps 
  • Wall Balls
  • Kettlebell Swings

200 meter Run after each round

 

Buy-Out: 
100 Burpees

 

Wear a Weight Vest

 

B.

TABATA Single leg V ups (REST: Leg raises)

 

 

 

Montag, 30. Mai

10 min work: 

  • 8/8 Single Leg Glute Bridges
  • 8/8 Unilateral Abduction
  • 8/8 Touchdown Squats (2x20kg Bumper)
  • 15 Ring Rows

 

 

A.

For time:

  • 10-9-8-7-6-5-4-3-2-1
  • Pull Ups
  • Box Jumps or Step Ups
  • Wall Balls 9/6

RX+: start with 12-11-10-9-...

 

Time Cap: 15 min.

 

B.

Backsquats

Every 1,5 min. for 10,5 min. (7 Sets)

  • Set 1-4 = 2 reps @ 85% (des neuen Wunsch-1RM)
  • Set 5-7 = 3 reps @ 90% (des neuen Wunsch-1RM)

 

Time Cap: 15 min.

 

C.

3 Sets of

12 V-Ups

12 weighted Prone Angels (kleine Hantelscheiben!)

 

 

 

 

Sonntag, 29. Mai - TEAMTIME

6 min Pizzabote

 

A.

In Teams of 2

12 min for

50 DB Box Steps Ups 22,5/15

then AMRAP

  • 2 Burpees
  • 4 Wall Balls
  • 6 Box Jumps or Step Ups

 

 

B.

12 min for

60 Cal Ski

 

then AMRAP

  • 2 Push Ups or Handstand Push Ups
  • 4 DB Hang Clean & Jerk 22,5/15 alt
  • 6 Sit Ups or TTB

 

C.

12 min for

70 Cal Row

 

then AMRAP

  • 1 Rope Climb
  • 4 DB Hang Squatz Cleans
  • 8 KB Swings

 

 

Rest 4 min between workout parts

 

 

 

Freitag, 27. Mai

 

With empty Barbell

  • 10 Deadlift + 10 Shoulder Press
  • 10 Power Clean + 10 Front Squats
  • 10 Push Press + 10 Back Squats
  • 10 Behind the neck Press

Mobility for Squat & Lower Back

 

A.

Work up to Workout weight for Bear Complex and Set up Equipment in 10 min.

1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 behind the neck Push Press

 

B.

10 Rounds for time of

  • 5 Burpees
  • 2 Bear Complex 60/40kg
  • 20 Double or 40 Single Unders

Time Cap: 20 min.

 

C.

2 Rounds of

  • 8 DB reverse Flys
  • 8 strict Pull Ups

 

D.

Tabata 1

  • Copenhagen Side Plank

Tabata 2

  • Monster Walk

 

 

 

 

Donnerstag, 26. Mai

 

Warm Up: 400m run

5 min of: 10 Ring Rows + 5 Push Ups + 10 DB Squats + 2 Inchworm Push Ups

 

Murph Event

In Gedenken an Navy Lieutenant Michael Murphy, der mit 29 Jahren in Afghanistan getötet wurde (verfilmt mit Mark Wahlberg in „Lone Survivor) findet in den CrossFit Boxen jährlich sein Lieblings-Workout statt. Er nannte es „Body Armor“, heute besser bekannt als „Murph“. Auch bei uns könnt Ihr Euch für dieses Workout eintragen, das wir als Event am Donnerstag, den 26. Mai hier in der Box anbieten. Ihr könnt das Workout bei uns ab 10:30 Uhr als Einzelstarter oder im Team absolvieren. Für Getränke ist gesorgt, und wer einen Kuchen, Nussecken o.Ä. mitbringen möchte, den werden wir ganz bestimmt nicht daran hindern!

 

For time:

  • 1 Mile Run
  • 100 Pull-ups
  • 200 Push-ups
  • 300 Squats
  • 1 Mile Run

 

Ihr könnt die Pull-Ups, Push Ups und Squats wie im Original beschrieben absolvieren, oder in 5 Runden à 20 Pull Ups, 40 Push Ups, 60 Squats, oder in 20 Runden à 5-10-15. Wer eine Gewichtsweste verfügbar hat, darf sie gerne tragen, aber auch Bodyweight ist das Workout echt cool! Habt Spaß!!!

 

 

 

 

 

Mittwoch, 25. Mai

10 min work:

10 banded Deadlifts + 10 Sit Ups + 10 Shoulder Dislocates + 10 Ring Rows

 

A.

16 min EMOM (4 Rounds)

1st: 4-6 Hang Power Snatch 

2nd: 6-8 Burpees over Bar (go fast!!!)

3rd: 12 alt. KB Gorilla Rows

4th: 8 Ab Roll Outs

 

B.

Every 5 min for 20 min. (4 Set)

  • 20/16 Cal Row or Ski Sprint
  • 12 Deadlift
  • 6 Burpees over Bar

>>> go for Speed in every Set

 

C.

1 Tabata

Handstand or Wall Walk

 

 

 

 

Dienstag, 24. Mai - Cardio Time

 5 min.

  • 20 Single under
  • 5 Med Ball Thruster
  • 3 Burpees
  • 1 Inchworm PU

 

A.

WORKOUT - TC: 45 min.

 

BUY IN: 20 Burpees 

 

2 rounds of 

  • 100 DU / 200 SU
  • 80 Sit ups
  • 60 Wall Balls
  • 40 Box Jumps
  • 20 Pistols

CASH OUT 20 Burpees

 

Directly into 

AMRAP

  • 200m RUN (alt.: 2 lanes SLED PUSH)
  • 12/10 cal. SPRINT (!) on a cardio machine
  • 5 Push ups 

 

B.

CORE TABATA

Leg lift over DB

 

 

 

 

 

 

Montag, 23. Mai

10 min work:

8 banded DB Shoulder Press + 8 Turkish Sit Ups + 8 Ring Rows + 20 Jumping Jacks

 

Set up Equipment and work up to Training Weight for A. in 10 min

 

 

A.

24 min EMOM

  • 1st: 8-12 Benchpress
  • 2nd: 2 Rope Climbs
  • 3th: 5/5 Single Arm DB Hang Clean & Jerk (go heavy!!!)
  • 4th: 8 Plate weighted Sit Ups 20/10kg

 

 

B.

8 min AMRAP

  • 20 Double Unders or 40 Single Unders
  • 8 DB Snatch alt.
  • 20 Sit UPs

 

C.

"Sally"

with Air Squats or weighted Squats

 

 

 

 

Sonntag, 22. Mai

300 m run

 

 

 

A.

2 Rounds for time in Teams of 2

30 DB Burpees

30 Partner Wall Balls

300m KB Farmers Carry

 

30 Pull Ups

30 Cal Air Bike

300 m Sandbag Run (Hyrox SB)

 

30 Benchpress DB Benchpress (2x22,5/2x15kg)

30 KB Swings 24x16kg

300 m KB Farmers Carry

 

30 Cal Ski

30 DB Snatch 22,5/15

300 m Sandbag Run (Hyrox SB)

 

Time Cap: 45 min.

 

 

 

 

 

Freitag, 20. Mai

3 min of Cardio

3 Rounds: 10 DB Deadlift + 10 DB EOO Leg Raises + 10 Ring Rows

 

 

A.

Every 2:30 min for 7:30 min (3 Sets)

Single Leg Barbell Romanian Deadlift x 8 reps each side

build up in weight if possible

 

 

B.

6 min EMOM

6 Good Mornings

 

 

C.

12 min AMRAP

  • 7/7 Single Arm DB Hang Clean & Jerk
  • 7 Toes to Bar
  • 7 Box Jumps
  • 7 DB Sit ups (Variante)

 

D.

2 Sets of

  • 20 banded Pull Ups

 

 

 

 

 

 

Donnerstag, 19. Mai

3 min on a Cardio Machine

5 min.: 10 Cossack Squats + 8 Ring Rows + 10 Lunges + 8 

 

+ Squat Mobility

 

A.

Frontsquats

Every 1,5 min. for 10,5 min. (7 Sets)

  • Set 1-4 = 2 reps @ 78% (des neuen Wunsch-1RM)
  • Set 5-7 = 3 reps @ 83% (des neuen Wunsch-1RM)

 

B.

Every 4 min. for 16 min.

20/16 Cal Row + 1 Rope Climp + 16 alt. Barbell Overhead Lunges (sc. Backrack)

 

C.

4 Sets of 

6-10 Matador Dips

8/8 Single Arm DB Rows

8 Ab Roll Outs

 

 

 

 

 

Mittwoch, 18. Mai

400 m run

5 min with empty Barbell: 10 Deadlift + 10 Press + 10 Backsquats + 10 Ring Rows

 

A.

Mobility/Stability for Squat

 

B.

15 min to work up to a heavy Set of

Bear Complex

1 Power Clean

1 Frontsquat

1 Push Press

1 Back Squat 

1 behind the neck Push Press

 

C.

18 min AMRAP

  • 4 Pull Ups
  • 4 Squat Cleans 40/30kg
  • 4 HSPU or Push Ups
  • 4 Toes to Bar
  • 4 Push Press 40/30kg 
  • 4 Burpees

 

D.

if time left

Tabata Plank/Plank Jacks

 

 

 

 

 

 

 

Dienstag, 17. Mai

400 m run

3 Rounds á: 10 Box Step Ups + 10 Sit Ups + 10  Ring Rows

 

 

A.

12 min. for

800 m run

then AMRAP:

  • 1 Lanes Sandbag Lunges
  • 20/16 Cal Ski

 

directly into...

 

B.

12 min. for

800 m run

then AMRAP:

  • 2 Rope Climbs
  • 20 DB Box Step Ups alt. (1x22,5/1x15)

 

directly into...

 

 

C.

12 min. for

800 m run

then AMRAP:

  • 10 DB Snatch (alt.)
  • 20 Sit Ups

 

directly into...

 

D.

12 min. for

800 m run

then AMRAP:

  • 10 Wall Balls
  • 20/16 Cal Row

 

 

 

 

 

 

 

Monday, 16. Mai

400 m run

3 Rounds of: 2 Inchworm Push Ups + 8 Ring Rows

2 Rounds of: 10 Lunges + 6 Push Ups + 4 Burpees

 

A.

6 min of.

20 Prone Angels

10 /10 Shoulder Rotations

8/8 Kneeling KB Windmill

 

 

B.

Every 2:30 min for 7:50 min

Benchpress

Set 1 = 10 reps @ 50%

Set 2 = 10 reps @ 55%

Set 3 = 10 reps @ 60%

 

followed by...

 

Every 60 sec. for 6 min. (6 Sets)

Benchpress x 2 Reps @ 80-85%

 

 

C.

ABS

Every 3 min for 9 min.

10 very slow L-Sit Heel Over

20 V-Ups with alternating arms & legs

30 Flutter Kicks

 

D.

Flight Simulator "Light"

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

Unbroken Double Unders or Unbroken Single Unders

TC: 10 min.

 

 

 

 

 

Sonntag, 15. Mai - Team

400 m run

5 min: 10 DB Deadlift + 10 DB Squats + 10 Ring Rows + 3 Inchworm Push Ups

 

work up to training weights and set up equipment in 10 min.

 

In Teams of 2

A.

7 min AMRAP

  • 20 Deadlift 80/50 kg
  • 80 DU / SU

 

B.

I7 min AMRAP

  • 10 Squat Cleans 50/30kg
  • 6 Wall Walks

 

C.

I7 min AMRAP

  • 20 alt. Backrack Lunges 40/30
  • 10 Pull Ups

 

D.

7 min AMRAP

 

  • 10 Burpees over Bar
  • 20 Partner Wall Balls

 

 

Rest 3 min between AMRAPS

 

 

 

Freitag, 13. Mai

400 m run

5 min of:

  • 10/10 Single Arm Kneeling DB Press
  • 10 /10 Single Leg Romanian Deadlift
  • 10 Ring Rows

 

A.

Every 90 sec for 15 min (10 Sets)

  • 3 Deadlift + 3 Chin Ups (go heavy)

 

 

B.

12 min AMRAP:

  • 8 Hang Power Clean 40/30
  • 6 Burpees over Bar
  • 4 Push Press
  • 20 DU or 40 SU

 

C.

2 Sets of:

20 band assisted Strict Pull Ups

 

 

 

Donnerstag, 12. Mai

3 min on a machine

 

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.

1/2 Macho Man

10 min EMOM

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

 

 

C.

For time

40 Box Jumps

400 m run
40 Sit Ups

400 m run

40 KB Swings

400 m run

40 DB Benchpress

400 m run

40 Air Squats

400m run

 

Time Cap:  30 min.


 

 

 

 

 

 

Mittwoch, 11. Mai

3 min of Cardio

4 min. of 10 Ring Rows + 10 alt. Cossack Squats + 10 Plate Snatch

 

A.

8 min work

8/8 Hip Airplane

10 Hip Flexor Pulls

20/20s Kettlebell Bottom Up Carry

 

 

 

B.

Every 5 min. for 20 min.

  • 15/11 cal. ROW
  • 10/10 DB Snatch (22,5/15kg)
  • 8/8 Single Arm OH Lunge (22,5/15kg)

C.

Frontsquats

Every 1,5 min. for 13,5 min. (9 Sets)

  • Set 1-5 = 2 reps @ 70% (des neuen Wunsch-1RM)
  • Set 6-8 = 3 reps @ 75% (des neuen Wunsch-1RM)

 

 

 

Dienstag, 10. Mai

5 min.

  • 20 SU
  • 10 air Squats
  • 5 Inchworm PU


 

A.

Workout For Time - TC 50 min.

50-40-30-20-10

 

  • DU
  • Sit ups 
  • Burpees 
  • Box Jump Over
  • Wall Balls 

*200m run After Each exercise

*400m run After Each Round 

 

 

 

Montag, 9. Mai

400 m run

then 5 min. of:

  • 10/10 Single Arm Kneeling DB Press
  • 5 Burpees
  • 10 Ring Rows
     

A.

in 10 min work up to a set of 4 Shoulder Press

then...

Every 1:30 min for 6 min. (4 Sets)

  • 4 Shoulder Press @ 90-95%

 

B.

14 min. AMRAP

  • 6 Pull Ups or 3 Muscle Ups
  • 6 HSPU or Push Ups
  • 6 Box Jumps

Finish each Round with 25 Double or 50 Single Under

 

C.

3 Sets of 

  • 30/30 sec Single Arm KB Front Rack Carry
  • 20 Superman/women (in 60 sec)

 

rest as needed

 

 

 

Sonntag, 8. Mai

400 m run

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

2 Rounds: 10 Jumping Lunges + 10 Ring Rows

 

Set up weight and Equipment in 10 min

 

A.

The (running) 7 in Teams of 2

7 Rounds for time (TC: 42 min.)

(Partner A starts with 7 reps, when he finishes, Partner B does 7 reps...)

  • 7 Push Ups
  • 7 DB Thruster 
  • 7 Sit Ups 
  • 7 Deadlift 60/40kg
  • 7 Burpees
  • 7 KB Swings
  • 7 Pull Ups

Every 7 min. 300 m Partner-Run

 

 

Freitag, 6. Mai

400 m run

2 Rounds: 5 Inchworm Push Ups + 15 Ring Rows

 

 

A.

2 Rounds for time

TC: 30 min.

 

20 Double Under / 40 Single Unders

10 DB Burpees 

200 m run

 

20 KB Swings

10 DB Goblet Squats (RX+: Single Arm DB Overhead Squats)

200 m run

 

20 DB Snatch (alt.)

10 Pull Ups (RX+: 4 Muscle Ups)

200m run

 

20 DB Box Step Ups (1 DB)

10 DB Push Press

200 m run

 

 

B.

Backsquats

Every 1,5 min. for 10,5 min. (7 Sets)

  • Set 1-4 = 2 reps @ 81% (des neuen Wunsch-1RM Front Squat)
  • Set 5-7 = 3 reps @ 86% (des neuen Wunsch-1RM Front Squat)

 

 

 

 

 

Donnerstag, 5. Mai

2 Rounds: 15 Air Squats + 10 Ring Rows + 5 Push Ups

2 Rounds: 5 Inchworm Push Ups + 10 Lunges

 

With empty Barbell:

  • 10 Deadlift, 10 Shoulder Press, 10 Back Squats
  • 10 Muscle Clean + 5 Front Squats
  • 10 Hang Power Clean

(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)

 

Lower Back Mobility

 

 

 

A.

Build up to training weight in 7 min.

 

Every 5 min for 20 min (4 Sets)

18/12 Cal Air Bike

8 Hang Power Cleans 60/40kg

8 Barfacing Burpees

 

Goal: go consistent on Air Bike

 

 

B.

6 min AMRAP (goal: EMOM or faster)

  • 3 HSPU
  • 6 KB Swings
  • 9 Sit Ups

 

 

A.

Every 3 min. for 9 min (3 Sets)

  • 8/8 Single Arm DB Rows on Bench
  • 8/8 DB Single Leg Glute Bridges

 

 

 

 

Mittwoch, 4. Mai

400 m run

then 3 Rounds

  • 10/10 Single Arm Kneeling DB Press
  • 10 DB EOO
  • 10 DB Deadlift
     

A.

in 12 min work up to a set of 4 Benchpress

then...

Every 1:30 min for 6 min. (4 Sets)

  • 4 Benchpress @ 90-95%

 

B.

7 min EMOM

  • 8 Deadlift @ 50% of 1 RM + 4 Burpees over Bar

 

C.

6 Sets of

  • 1 Lanes of Rope Pull  
  • 8 Wall Balls

 

rest as needed

 

 

 

Dienstag, 3. Mai

400m RUN
3 rounds: 10 Box Step ups + 3 Inchworm Push ups

 

A.

WORKOUT: 3 x AMRAP a 14 min. with 2 min. REST

 

AMRAP 1:

  • 2 lanes SLED PUSH
  • 20 Wall Balls
  • 200m SKI/ROW

 

AMRAP 2:

  • 2 Rope Climbs
  • 20 Russian Twists
  • 200m RUN

 

AMRAP 3:

  • 2 Burpee Pull ups (Sc. Jumping PU/ Ring Rows)
  • 20 DB (1) Box Step ups
  • 200 SU/ 100 DU

 

B.

Tabata: Plank Shoulder Tabs

 

 

 

Montag, 2. Mai

1,5 min row - 30 sec. rest

1,5 min ski - 30 sec. rest

1,5 min in deep Squat Position  - 30 sec. rest

1,5 min bike - 30 sec. rest

 

A.

Tabata 1: Monster Walk

Tabata 2: Copenhagen Plank

 

B.

13 min. AMRAP

3 HSPU (sc. 6 Push Ups)

6 Toes to Bar

9 Box Jumps or Step Ups

12 Sit Ups

 

 

C.

Frontsquats

Every 1,5 min. for 10,5 min. (7 Sets)

  • Set 1-4 = 2 reps @ 75% (des neuen Wunsch-1RM)
  • Set 5-7 = 3 reps @ 80% (des neuen Wunsch-1RM)

 

 

 

 

 

Sonntag, 1. Mai

400 m run

 

4 min.: 10 Med Ball Thruster + 10 Ring Rows + 5 Burpees

 

A. 

For Time (with a Partner)


Buy-In: 1500 meter Ski or Row


Then, 5 Rounds of:
20 Thrusters (40/25 kg)
10 Burpee Box Climbs Overs 48"

200 m Partner run

 

1000 m Ski or Row

 

Then, 5 Rounds of:
20 Pull Ups
20 Push Press

100 DU or 200 SU

 

50 Cal Air Bike

 

Time Cap: 45 min.

 

 

 

 

 

Freitag, 29. April

400 m run

5 min with empty Barbell: 3 Power Clean + 3 Front Squat + 3 Push Press + 3 Back Squat + 3 behind the Neck Push Press + 10 Ring Rows

 

A.

Every 3 min. for 12 min.

  • 1 all out Set Benchpress (aim for at least 8 reps+)
  • 12 unbroken Wall Balls

 

 

B.

work up to a heavy Set of Bear Complex in 10 min.

  • 1 Power Clean
  • 1 Front Squat
  • 1 Push Press
  • 1 Back Squat
  • 1 behind the Neck Push Press

 

C.

20 min AMRAP

1-2-3-4-5-6-7-8-9-...

Bear Complex

 

Finish each Round with a 200 m run

 

 

 

 

 

Donnerstag, 28. April

6 min.

20 Jumping Jacks + 5 Push Ups + 10 Lunges + 10 Sit Ups
 

 

A.

20 min. EMOM

  • 1st: 1st: 6-12 TTB / HKR
  • 2nd: 8-10 Box Jumps or Step Ups
  • 3rd: 30-50 DU/SU
  • 4th: 5-10 Pull Ups or Ring Rows or 2-5 Muscle Ups
  • 5th: rest

 

B.

12 min AMRAP

  • 5 Hang Power Clean
  • 6 Burpees over Bar
  • 7 Wall Balls

 

 

C.

Tabata

  • Barbell Biceps Curls

 

 

 

 

Mittwoch, 27. April

3 minutes of Cardio

2 Rounds: 5 Push Ups + 30 sec Plank + 10 Cossack Squats

 

With empty Barbell:

  • 10 Deadlifts, 10 Press, 10 Front Squats
  • 10 Hang Power Clean, 10 Press, 10 Backsquats

(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)

 

A.

In 12 min. build up to a heavy Set of

2 Power Clean (touch´n go) 

 

B.

5 Rounds for time of:

  • 5 Muscle Ups (sc. 10 Pull Ups)
  • 10 heavy Deadlifts unbroken
  • 20 alt. Single Arm DB Overhead Walking Lunges (switch hand after 10reps)
  • 400m run

Time Cap: 25 min.

 

 

 

 

Dienstag, 26. April

5 min.: 20 Single under + 10 Box Step ups + 5 Med Ball Thruster

 

 

 

2 rounds of 4 AMRAPS a 5 min. with 1 min. REST

 

A.

4 min AMC

  • ROW/SKI/AB for cal.

 

B.
4 min AMRAP

  • 20 DU/ 40 SU
  • 10 Sit Ups

 

C.
4 min AMRAP

  • 10 Wall Balls
  • 5 Burpees

 

D.
4 min AMRAP

  • 5 Push Ups
  • 5 Burpee Box Jump over

 

 

 

 

(Tabata: Plankjacks (RX+: Plank in Rest))

 

 

 

 

 

 

Montag, 25. April

3 Rounds of

3 Inchworm Push Ups + 6 Burpees + 9 Air Squats + 12 Lunges

 

+ Shoulder Mobility

 

A.

Every 2 min for 12 min.

Shoulder Press

Set 1 = 10 reps @ 50%

Set 2 = 8 reps @ 60%

Set 3 = 6 reps @ 70%

Set 4 = 5 reps @ 75%

 

into Push Press

 

Set 5 = 8 reps (go heavy)

Set 6 = 8 reps ( go heavy)

 

 

B.

7 min. for max reps & weight

  • Hang Power Clean

Every time u break up perform 5 Burpees

 

 

C.

3 Sets of

  • 6-8 Chin Ups
  • 12 V-Ups

 

D.

Cooldown on an Cardio Machine for 6 min.

 

 

 

Sonntag 24. April

3 min of Cardio

4 min. of: 10 Ring Rows + 10 Sit Ups + 10 Med Ball Thruster

 

 

A.

20 min AMRAP

200 meter Partner Run
20  Clean-and-Jerks (50/30kg)
20 Burpee Box Jump Overs (24/20 in)

20 Toes to Bar

 

4 min rest

 

20 min AMRAP

200 m Partner Run

60 Double or 120 Single Unders

40 Wall Balls 9/6
20 Power Snatches 30/20kg

 

 

 

 

Freitag, 22. April

3 min of Cardio

4 min. of: 10 Ring Rows + 10 Sit Ups + 10 Med Ball Thruster

 

 

A.

20 min work for Strength

  • 8 Pendlay Rows
  • 8 Plate weighted Sit Ups
  • 8 Overhead Front Stepping Lunges (sc. Backrack)
  • 8/6 Cal on AB Sprint
  • 8 DB Biceps Curls each arm

 

B.

8 min EMOM

  • 3 Hang Power Clean + 3 Front Squats + 3 Burpees over Bar

 

C.

1 Tabata

work Single Leg V-Ups / rest Leg Raises

 

 

 

 

Donnerstag, 21. April

400m run

4 min of: 10/10 Single Arm DB Press + 10 Ring Rows + 10 DB Squats

6 min of building Milo: 8 Half Prone Angels + 8/8 External Rotation Press + 8/8 Turkish Sit Ups

 

A.

Find a 1 RM Benchpress for the Day in 12 min.

 

then: 

 

Every 1:30 for 9 min. 

Benchpress x 3 reps @ 80-85 % of 1 RM

 

 

B.

18 min AMRAP

  • 200 m run
  • 20 Push Ups or 10 HSPU or 3 Wall Walks
  • 20 Sit Ups
  • 20 Double Unders

 

 

 

 

Mittwoch, 20. April

400m run

4 min of: 10 DB Deadlift + 10 Ring Rows + 10 Lunges

4 min of building Milo: 8 Glute Bridges with Hands on Wall + 8/8 Cat Stance Knees to Elbow + 8 HInges with Plate on Glutes

 

A.

Every 3 min. for 15 min.

8 Deadlift + 8/8 Lunges

 

 

B.

14 min AMRAP

  • 4/4 DB Hang Clean & Jerk
  • 6 Pull Ups or 3 Muscle Ups
  • 8 Plate weighted Sit Ups 20/10kg

C.

1 Tabata

V-Ups / Handstand or Wall Walk Hold

 

 

 

Dienstag, 19. April

400m Run
2 rounds
5 Inchworm Push Ups
5 Air Squats 
5 Ring Rows

 

A. Burpee Bonanza

TC: 15 min. 

  • 25 Burpee Box Jump Overs

1 min. Rest 

  • 25 Bar Facing Burpees

1 min. Rest 

  • 25 Burpees to Target

1 min Rest 

  • 25 Burpee Broad Jumps

 

4 min. REST

 

B. AMRAP for 30 min.

  • 200m RUN
  • 20 Wall Balls 
  • 20 Sit Ups

 

After 15 min. into 

 

  • 200m RUN
  • 12/10 cal. ROW
  • 10/8 cal. SKI

 

 

 

Donnerstag, 14. April

3 min of Cardio

4 min: 10 Med Ball Thruster + 5 Push Ups + 10 Ring Rows

 

A. Max Out

IIn 12 min. build up to:

Thruster x 5 heavy reps

this is designed to be the extended warm up!

 

 

B. Running 

20 min AMRAP

 

400 m run 

40 Double Unders

4 Muscle Ups or 8 Pull Ups

 

 

C. 

1 Tabata Plank/Hollow Rock

 

 

 

 

Mittwoch, 13. April

3 min of Cardio

4 min: 10 DB Squats + 10 Sit Ups + 10 Ring Rows

 

+ Squat Mobility

 

A.

Find a 1 RM Frontsquat for the Day in 15 min.

 

B. 

8 min EMOM

  • 1st: 6-12 Pull Ups
  • 2nd: 6-12 Toes to Bar

 

C. Kettlebell Workout

4 Rounds for time of:

 

  • 8 KB Clean & Jerk left /8 KB Clean & Jerk right
  • 8 KB Snatch left / 8 KB Snatch right
  • 8 KB Press left / 8 KB Press right
  • 8 Burpees

Time Cap: 12 min.

 

 

 

Dienstag, 12. April

1 Tabata: SU or DU

 

A. Cardio Workout

FOR TIME - TC: 50 min.

 

400m RUN 

  • 10 DB Thruster

200m RUN (300m ROW/ 250m SKI / 15 cal. AB)

  • 20 cal. ROW/SKI

200m RUN (300m ROW/ 250m SKI / 15 cal. AB)

  • 30 Burpee Box Jump/ Step Over

200m RUN (300m ROW/ 250m SKI / 15 cal. AB)

  • 4 lanes KB Farmers Walk (heavy)

200m RUN (300m ROW/ 250m SKI / 15 cal. AB)*

  • 50 Sit Ups

200m RUN (300m ROW/ 250m SKI / 15 cal. AB)

  • 4 lanes SLED PUSH (heavy)

200m RUN (300m ROW/ 250m SKI / 15 cal. AB)

  • 30 Wall Balls

200m RUN (300m ROW/ 250m SKI / 15 cal. AB)

  • 20/16 cal. AB

200m RUN (300m ROW/ 250m SKI / 15 cal. AB)

  • 10 Devil Presses

400m RUN


(DB 2x15/22,5kg)

 

In Remaining time:
AMRAP 

  • 10 KB Swings
  • 30 SU/20 DU
  • 10 KB Deadlift
  • 30 SU/20 DU

 

 

 

 

 

Montag, 11. April

3 min of Cardio

for 4 min.: 10 DB Deadlift + 5 Inchworm Push Ups + 10 Ring Rows

for 6 min: 8 Banded "W" + 8/8 Banded KB Bottom Up Press + 8/8 KB Rotations (Head) + 8 Seated Angel

 

A. EMOM 20

  • 1st: 10 Benchpress
  • 2nd: 10 Box Jumps
  • 3rd: 10 Deadlift
  • 4th: 10 Plate Sit Ups

 

B.

8 min AMRAP

  • 3 Push Ups
  • 6 Wall Balls
  • 9 Sit Ups

 

C.

2 Sets of

5 Lanes Sandbag Carry + 5 Sandbag Squats (try to go unbroken)

 

 

 

 

 

Sonntag, 10. April

4 min of Cardio

then 4 min.: 10 Deadlift + 10 Shoulder Press + 10 BackSquats + 10 Hanging Knee Raises

 

A. "Lupo"

For Time (with a Partner)
Cash-In: 1,943 meter Row or Ski


100 Wall Ball Shots 9/6
90 Deadlifts 60/40
80 Hand Release Push-Ups
70 Box Jumps (24/20 in)
60 Toes-to-Bars
50 Burpees
40 Power Cleans 60/40
30 Push Presses 60/40
20 Backsquats 60/40
10 Thrusters 60/40


Cash-Out: 1,967 Row


Time Cap: 40 in

 

B.

Biceps Curls "Laffy Taffy"

 

 

 

 

 

 

Freitag, 8. April

3 min of Cardio

then 4 min.: 6/6 Cossack Squats + 6/6 Single Leg Glute Bridges + 6 DB Squats

 

A.

Find a 1 RM Frontsquat for the Day in 15 min.

 

then:

6 min EMOM Frontsquats x 2 reps @ 85% of your 1 RM

 

B.

Every 5 min for 15 min. (3 Sets)

  • 18/12 Cal Air Bike + 20 Barbell Lunges

 

C.

Perform 6 Lanes of Rope Pull (go heavy in 4 Lanes)

 

 

 

 

 

Donnerstag, 7. April

4 min.

  • 10/10 Single Leg Glute Bridges + 10 External Oblique Opener (Prayer Version) + 5 Inchworm Push Ups

With empty Barbell:

  • 10 Deadlift, 10 Shoulder Press
  • 10 Super Slow Sumo Deadlifts
  • 10 Shoulder Press
  • 10 Good Mornings

(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)

 

 

A.

Every 3 min for 15 min.

Position Deadlift (Stop for 4 sec. below the knees + 4 sec above the knees in UP and DOWN movement!)

  • Set 1-2, 5 reps @ 40% of your 1 RM Deadlift
  • Set 3-5, 5 reps @ 50% of your 1 RM Deadlift
  • Set 5, 5 reps @ 60% of your 1 RM Deadlift

 

B.

10 min AMRAP

2-4-6-8-10-12-14-16-18-20-...

  • Hang Power Snatch
  • Burpees over Bar

 

C.

3 Sets of

10 V-Ups

10 Biceps Curls

 

 

D.

Sit Ups

 

 

 

 

Mittwoch, 6. April

3 min. CARDIO
4 min: 5 Push Ups + 10 Ring Rows + 5 Sit Ups + 10 Air Squats

 

A.

20 min EMOM

  • 1st: 14/20 Cal Row
  • 2nd: Handstand Hold or Wall Walk Hold
  • 3rd: 8/8 Single Arm Barbell Landmine Rows
  • 4th: Wall Ball Crunches
  • 5th: 8/8 DB Hang Clean

 

B. "Cindy"

20 min AMRAP

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

 

Dienstag, 5. April

2 min. CARDIO
3 rounds: 10 Med Ball Thruster + 10 Lunges + 5 Push ups

 

A.

AMRAP 1-3 a 6 min. for 2 cycles  (REST: 2 min.)

 

6 min. AMRAP

  • 12/10 cal. ROW 
  • 8 Sit ups
  • 6 Burpee Box Jump Over

 

6 min. AMRAP

  • 12/10 cal. AB
  • 2 lanes SLED Pull & Push

 

6 min. AMRAP 

  • 12/10 cal. SKI
  • 8 Wall Balls
  • 6 Push ups

 

 

B. Core

9 min. EMOM 

  • 1st: KB Crunch Grip L Crunches
  • 2nd: KB Crush Grip Hollow Flutters
  • 3rd: KB Single Arm Cross Body Crunches

 

 

Montag, 4. April

6 min.: 4 Inchworm Push Ups + 8 Ring Rows + 8 Lunges + 8 SDHP (empty Barbell)

 

A.

In 12 min, build to a 5 RM Benchpress

 

At the 13 min. mark perform:

2 Sets of

Benchpress x 5 reps @ 93% of your 5 RM weight

rest as needed between sets

 

+ 1 all out Set @ 60% of your 5 RM 

 

 

B.

8 min EMOM

8 Sumo Deadlift High Pull 30/20kg + 4 Burpees over Bar

 

C.

Perform 100 alt. Barbell Backrack Lunges

in 8 min.

 

D.

Mobility

  • 2 min. in deep Squat
  • 1 min. Couch Stretch (each side)

 

Sonntag, 3. April

3 min of Cardio

4 min of: 10 Ring Rows + 10 Med Ball Cleans + 10 Sit Ups

 

 

 

A. "Laura"

AMRAP (with a Partner) in 21 minutes

  • 30 calorie Row
  • 20 Burpees Over Rower
  • 10 Power Cleans (70/45 kg)

 

B. 

AMRAP (with a Partner) in 21 minutes

  • 1000 m Ski
  • 24 Box Jumps
  • 18 DB Snatch 22,5/15kg
  • 12 Toes to Bar
  • 6 Lanes Hurdle Sprint

 

 

 

 

 

 

 

Freitag, 1. April

3 min of Cardio

4 min of: 10 Ring Rows + 5 Push Ups + 10 Sit Ups

 

 

A.

8 min EMOM

3-6 strict Pull Ups or Muscle Ups

 

 

B.

30 min EMOM

1st: 15 Crunch Wall Balls

2nd: 8 Pendlay Rows

3rd: 15 DB Benchpress

4th: 8 KB Biceps Curls

5th: 15 KB Swings

 

 

C.

For time:

24/18 Cal Air Bike + 18 Burpees

 

 

 

 

 

 

Donnerstag, 31. März

3 min of Cardio

4 min of: 6 Cossack Squats + 6/6 Kneeling DB Press + 6 V-Ups

 

+ Squat Mobility

 

 

A.

Tabata 1: Copenhagen Plank

Tabata 2: Monster Walk

 

 

B.

Every 3 min.  for 15 min. (5 Sets)

Frontsquats

Set 1 = 8 reps @ 65% of 1 RM

Set 2 und 3 = 6 reps @ 70%

Set 4 und 5 = 5 reps @ 75%

 

C.

15 min AMRAP

  • 10 alt. Barbell Lunges (Backrack), (RX+: Overhead) 40/30kg
  • 40 Double or 60 Single Unders
  • 10 Push Jerk 40/30kg

 

 

 

 

 

 

 

 

 

 

 

 

Mittwoch, 30. März

3 min of Cardio

4 min of: 3 Inchworm Push Ups + 6 Sit Ups + 9 DB Deadlift

 

+ Lower Back Mobility

 

 

A.

Every 5 min for 15 min.  (3 Rounds)

  • 18/12 Cal AB
  • 8 Deadlift 70/40kg
  • 6 Wall Balls

 

 

B.

20 Rounds of

1 Squat Clean 60/40

2 Burpees over Bar

3 Toes to Bar

 

Time Cap: 15 min.

 

C.

3 Rounds of

30 Russian Twists into 20 Knee Tucks

 

rest as needed

 

 

 

 

 

 

 

 

 

 

Dienstag, 29. März

400m RUN
2 rounds of: 20 Lunges + 15 Ring Rows + 10 Med Ball Thruster + 5 Inchworm Push ups

 

A.

WORKOUT with TC: 40 min.

 

500m SKI/ROW / 30 cal. AB/ 400 RUN

  • 75 Wall Balls
  • 50 cal. AB
  • 75 Sit ups

 

500m SKI/ROW / 30 cal. AB/ 400 RUN

  • 75 SB Lunges (für die 6:30 Uhr Stunde: 76 ;-)
  • 50 Push ups
  • 75 Box Jumps

 

500m SKI/ROW / 30 cal. AB/ 400 RUN

  • 7 lanes KB Farmers Walk
  • 5 lanes Burpee Broad Jumps
  • 7 lanes SLED Pull & Push

 

X m/ cal. for the rest of the time

 

*every 5 min. 3 Burpees

 

 

B.

EMOM 8

1st: 30/30 sec PLATE TURKISH SIT UPS
2nd: PLATE HOLLOW HOLD 30-40 sec.

 

 

 

 

 

 

Montag, 28. März

3 min of Cardio

4 min of: 10 Ring Rows + 10 DB Deadlift Toes Up + 10 DB Squats

 

A.

10 min EMOM

  • 1st: 8/8 Single Arm Landmine Rows
  • 2nd: 8 Good Mornings

 

 

B.

Every 1:15 for 12,5 min (10 Sets)

  • Power Clean + 2 Front Squats

 

C.

12 min AMRAP

2-4-6-8-10-12-14-16-18-20-...

  • Pull Ups
  • Box Jumps
  • Pistols

 

 

 

 

 

 

 

 

 

 

 

Sonntag, 27. März - Teamtime

400 m run

4 min of: 10 Ring Rows + 5 Burpees + 10 Box Step Ups

 

A.

In Teams of 2

11 min for

60 DB Box Steps Ups 2x15/2x10

then AMRAP

  • 2 Push Ups or HSPU
  • 4 Pull Ups
  • 6 Wall Balls

B.

11 min for

60 Cal Ski

 

then AMRAP

  • 2 Rope Climbs
  • 4 DB Snatches
  • 6 Sit Ups or TTB

 

C.

11 min for

400 m Sandbag run (together)

 

then AMRAP

  • 2 Lanes Sandbag Lunges
  • 4 Lanes Sled Push
  • 6 Lanes Hurdle Sprint

 

 

Rest 3 min between workout parts

 

 

 

 

 

 

 

 

Freitag, 25. März

3 min of Cardio

4 min. of: 10 DB Squats + 5 Inchworm Push Ups + 10 Ring Rows

 

+ Squat Mobility

 

A.

Every 3 min.  for 15 min. (5 Sets)

Backsquats

Set 1 = 8 reps @ 73% (of 1 RM Front Squats!)

Set 2 und 3 = 6 reps @ 78%

Set 4 und 5 = 5 reps @ 83%

 

 

B.

24 min AMRAP

  • 400m run
  • 30 KB-Swings (24/16kg) (RX+ 30 Power Snatch 30/20kg)
  • 20 Push Press (30/20kg)
  • 10 Pull Ups (RX+ 5 Muscle Ups)

-rest 2 min after each round-

 

 

 

 

 

 

Donnerstag, 24. März

3 min of Cardio

4 min. of: 5 Push Ups + 10 Ring Rows + 1 Lane Worm + 10 Air Squats

 

+ Squat Mobility

 

A.

Every 2 min.  for 10 min. (5 Sets)

Benchpress

Set 1 = 8 reps @ 70%

Set 2 und 3 = 6 reps @ 75%

Set 4 und 5 = 5 reps @ 80%

 

 

B.

Work for 20 min.

  • 1 Lane Rope Pull
  • 10/7 Cal. Air Bike
  • 6-10 Matador Dips (RX+: weighted)
  • 6 Burpee Box Jump Overs

 

C. 

3 Sets of 

  • 10 V-Ups
  • 30/30s Single Arm KB Front Rack Carry

 

 

 

 

 

 

Mittwoch, 23. März

3 min Cardio (400m run)

4 min. of: 3 Burpees + 10 Air Squats + 10 RIng Rows

 

A.

30 min EMOM

 

  • 1st: 4/4 DB Hang Clean & Jerk
  • 2nd: 40 Double Unders or practice Double Unders
  • 3rd: practice Muscle Ups or practice Kipping Pull Ups
  • 4th: 1-2 Rope Climbs
  • 5th: 8 Ab Wheel Roll Outs

 

B.

7 min EMOM of Bergeron Beep Test

  • 7 Thrusters 35/25kg
  • 7 Pull-Ups
  • 7 Burpees

 

 

 

Dienstag, 22. März - Cardio Time

1 Round

  • 1 min. Row 
  • 1 min. Ski 
  • 1 min. AB


then 3 min.: 

  • 5 Push ups on knees  
  • 5 Med Ball Thruster

 

A.

For Time with TC: 40 min.

 

Buy in: 90/ 75 cal. on a machine

 

  • 5 Burpee Box Jump Over 

 

 

  • 5 Burpee Box Jump Over 
  • 10 Wall Balls

 

 

  • 5 Burpee Box Jump Over 
  • 10 Wall Balls
  • 15 Plate OH Lunges

 

 

  • 5 Burpee Box Jump Over 
  • 10 Wall Balls
  • 15 Plate OH Lunges
  • 20 sit ups

 

  • 5 Burpee Box Jump Over 
  • 10 Wall Balls
  • 15 Plate OH Lunges
  • 20 sit ups
  • 25 Air Squats

 

 

  • 5 Burpee Box Jump Over 
  • 10 Wall Balls
  • 15 Plate OH Lunges
  • 20 sit ups
  • 25 Air Squats
  • 30 single arm KB Swings

 

 

  • 5 Burpee Box Jump Over 
  • 10 Wall Balls
  • 15 Plate OH Lunges
  • 20 sit ups
  • 25 Air Squats
  • 30 single arm KB Swings
  • 35 35 KB Deadlift 

 

 

  • 5 Burpee Box Jump Over 
  • 10 Wall Balls
  • 15 Plate OH Lunges
  • 20 sit ups
  • 25 Air Squats
  • 30 single arm KB Swings
  • 35 KB Deadlift 
  • 40 Plate Ground to OH

 

20 DU/ 30 SU 

 

B.

6 min EMOM

  • 1st: 5/5 Push ups on DB (1 DB)
  • 2nd: 20 Flutter Kicks (small range, but fast) with 1 DB

 

 

 

Montag, 21. März

3 min of Cardio

4 min of: 10 Single Arm Bumper Shoulder Press + 4 Inchworm Push Ups + 10 Ring Rows 

 

A.

Find a 1 RM for the Day of

Turkish Get Up

in 10 min.

 

B.

Every 2 min.  for 10 min. (5 Sets)

Shoulder Press

Set 1 = 8 reps @ 65%

Set 2 und 3 = 6 reps @ 70%

Set 4 und 5 = 5 reps @ 75%

 

 

C. Sprint Workout

21 - 15 - 9

  • Burpees
  • KB Swings
  • Double Unders

TC: 10 min.

 

D.

1 Tabata: Turkish Sit Ups

1 Tabata: Monster Walk

 

 

 

 

Sonntag, 20. März

3 min of Cardio

4 min. with empty Barbell: 

  • 1 Power Clean
  • 1 Front Squat
  • 1 Push Press
  • 1 Backsquat
  • 1 behind the Neck Push Press

A. 

work up to a heavy Double of Bear Complex

in 12 min.

 

B. 

For Time (with a Partner)
Buy-In: 2,000 meter Row


Directly into, 4 Rounds of:
8 Rope Climbs
10 Bear Complexes (@ 70% of your 2RM)

12 Barfacing Burpees

 


Cash-Out: 2000 meter Ski
 

Time Cap: 30 min

 

 

 

 

Freitag, 18. März

3 min of Cardio

4 min.: 3 Inchworm Push Ups + 10 Facepulls + 10 DB Squats

 

A. Benchpress

IFind a new 1 RM Benchpress in 12 min.

min. 12-min 20 

EMOM

Benchpress x 1 rep @ 90% of your 1 RM

 

 

B. "Sprint Training"

Every 4 min. for 20 min. 

 

  • 1st: 1 min. of HSPU, Push Ups or DB Push Press + 200m Sprint
  • 2nd: 1 min. of KB-Swings + 200m Sprint
  • 3rd: 1 min. of KB Farmers Carry + 200 m Sprint
  • 4th: 1 min. of Wall Walks + 200m Sprint
  • 5th: 1 min. of Biceps Curls + 200m Sprint

 

C. Tabata

Handstand Hold or Wall Walk Hold

 

 

 

 

Donnerstag, 18. März

3 min of Cardio

4 min. with empty Barbell:

  • 10 Deadlift + 10 Hang Power Clean + 10 Shoulder Press

 

A.

32 min EMOM (8 Rounds)

  • 1st: 6-8 Hang Power Clean
  • 2nd: 6-8 Toes to Bar
  • 3rd: 6-8 Box Jump Overs (24/20`)
  • 4th: 1-2 Rope Climbs (RX+: legless)

(Reduce weight or reps if u can´t keep up, but keep it challengeing!)

 

B.

5 Lanes of Rope Pulls (go heavy in 3 Lanes)

 

 

 

 

Mittwoch, 16. März

3 min of Cardio

4 min of: 5/5 Single Leg Glute Bridges + 10 Leg Raises + 10 DB Deadlift with Toes on Bumper

 

+ Mobility Lower Back

 

A.

Establish a 3 RM Deadlift in 20 min.

 

 

B.

12 min AMRAP:

  • 3 Pull Ups (scaled up: Muscle Ups
  • 6 Deadlift @ ca. 70% of your 3 RM)
  • 9 V-Ups (sc. Sit Ups)

C.

Annie

50-40-30-20-10

  • Double Unders
  • Sit Ups

 

Dienstag, 15. März - Cardio Time

3 min. Cardio 
5 min.: 3 Burpees + 5 Med Ball Thruster + 3 Inchworm to Push up + 5 Ring Rows 

 

A. "Nash"


10 min. EMOM 

  • 15 Wall Balls

 

- 2 min rest -

 

 

10 min. EMOM 

  •  10 Burpee Broad Jumps

 

- 2 min rest - 

 

 

10 min. EMOM 

  • 12 cal. ROW

 

- 2 min rest -

 

 

*Skalierung: weniger Wiederholungen, wenn Pausenzeit zu kurz (mind. 10 sec. Pause!)

 

 

B. Core

"Sally"

Plank to Push up Position


Tabata: Sit ups 

 

 

Montag, 14. März

3 min of Cardio

4 min of: 10 alt. Cossack Squats + 4 Inchworm Push Ups + 10 Ring Rows

 

A.

Every 3 min.  for 15 min. (5 Sets)

Frontsquats

Set 1 = 8 reps @ 65%

Set 2 und 3 = 6 reps @ 70%

Set 4 und 5 = 5 reps @ 75%

 

 

B.

3 Rounds of

  • 20 Wall Balls (try to go unbroken)
  • 30 Plate weighted Sit Ups
  • 40 Double Unders (sc. Single Unders)

Time Cap: 12 min.

 

C.

Three Sets of:

  • 8 strict Pull Ups
  • 8 Dips

 

 

Sonntag, 13. März 

3 min of Cardio

4 min.: 10 Benchpress (empty Barbell) + 10 DB Deadlift (Toes up) + 10 Sit Ups

 

A

For time:

2000 m ski (Partner A: Ski/ Partner B: 10 Wall Balls, switch after each 10 Wall Balls)

  • 100 Back Squats 50/30kg (1 works/1 rests)
  • 100 Benchpress 50/30kg
  • 100 Barfacing Burpees
  • 100 Deadlift 50/30kg
  • 100 Med Ball Partner Sit Ups

2.000 m row (1works / 1 rests)

Time Cap: 45 min.

 

 

 

 

 

 

Freitag, 11. März 

3 min Cardio

4 min.: DB Deadlift with Toes on Bumper + 10 Plate Snatch + 10 Plate Thruster

 

+ Ankle Mobility + Hamstrings

 

A

10 min EMOM

  • 1st: 4 Box Jumps for Height
  • 2nd: 2 Lanes broad Jumps

 

B

12 min EMOM

st: 5/5 DB Hang Clean & Jerk (go heavy)

2nd: 2-3 Wall Walks or practice Handstand Walk

3rd: 40 Double Unders or pracctice Double Unders

 

 

C

For time - time Cap: 20 min.

  • 400m run
  • 40 Wall Balls
  • 400m run
  • 40 Plank KB Pulls
  • 400m run
  • 40 DB Box Step Overs (2DB)
  • 400 m run
  • 40 V-Ups

 

 

 

 

 

Donnerstag, 10. März 

3 min Cardio

4 min.: 10 Ring Rows + 3 Inchworm Push Ups + 10 Lunges

 

+ Squat Mobility

 

A

10 min EMOM

  • 1st: 10 Landmine Rows
  • 2nd: 10 Ab Roll Outs

 

B

Shoulder Press

Every 2 min for 10 min. - 5 Sets -

Set 1 = 8 reps @ 65%

Set 2 und 3 = 6 reps @ 70%

Set 4 und 5 = 5 reps @ 75%

 

C

15 min AMRAP

  • 3 Rounds Hurdle Sprint
  • 6 HSPU or Push Ups
  • 9 Air Squats 
  • 12 Plate Sit Ups

 

 

 

 

 

Mittwoch, 09. März 

3 min Cardio

4 min.: 10 Ring Rows + 3 Inchworm Push Ups + 10 Lunges

 

+ Squat Mobility

 

A

10 min EMOM

  • 1st: all out TTB unbroken (or practice the kipping)
  • 2nd: 8-10 Pistols (alt.)

 

B

Every 2 min for 10 min. (5 Sets)

1 Power Clean + 3 Frontsquats (or 1 Squat Clean  2 Front Squats)

Start  @ ca. 65% of your 1 RM Front Squat and build over the course of the Sets

 

C

For time: 21-15-9

  • Hang Power Clean (40/25kg)
  • Pull Ups

 

 

 

 

 

Dienstag, 8. März - Cardio Day -

Tabata
Med Ball Thruster/ Single under

 

A

4 min. ROW for cal.

 

Followed by: 15 min. AMRAP

  • 10 alt. Single Arm Devil Presses
  • 10 Box Jump over
  • 10 Single Arm DB Thruster
  • 10 Air Squats
  • 10 alt. Single Arm DB OH Lunges

 

REST: 3 min.

 

4 min. SKI for cal.

 

Followed by: 15 min. AMRAP

  • 10 Wall Balls
  • 1 lane Sled Pull & Push
  • 1 lane Burpee Broad Jumps
  • 1 lanes KB Farmers Walk
  • 10 cal. AB

 

B

Tabata: Sit ups/ Flutter Kicks

 

 

 

 

Montag, 7. März 

3 min of Cardio

4 min.: 10 Ring Rows + 3 Inchworm Push Ups + 10 Lunges

 

A

6 min EMOM

1st: 1-2 Rope Climbs

2nd: 10-15 Push Ups

 

B

Bankdrücken

Every 2 min for 10 min. - 5 Sets -

Set 1 = 8 reps @ 65%

Set 2 und 3 = 6 reps @ 70%

Set 4 und 5 = 5 reps @ 75%

 

C. "Filthy Fifty"

For Time

  • 50 Box Jumps (24/20 in)
  • 50 Jumping Pull-Ups
  • 50 Kettlebell Swings (24/16kg)
  • 50 Walking Lunge Steps
  • 50 Knees-to-Elbows
  • 50 Push Presses (35/20kg)
  • 50 Back Extensions
  • 50 Wall Ball Shots (9/6 kg)
  • 50 Burpees
  • 50 Double-Unders

Time Cap: 25 min.

 

 

 

 

 

 

 

Sonntag, 6. März 

3 min of Cardio

4 min.: 10 Benchpress (empty Barbell) + 10 DB Deadlift (Toes up) + 10 Sit Ups

 

A

For time:

2000 m ski (Partner A: Ski/ Partner B: 10 Wall Balls, switch after each 10 Wall Balls)

  • 100 Back Squats 50/30kg (1 works/1 rests)
  • 100 Benchpress 50/30kg
  • 100 Barfacing Burpees
  • 100 Deadlift 50/30kg
  • 100 Med Ball Partner Sit Ups

2.000 m row (1works / 1 rests)

Time Cap: 45 min.

 

 

 

 

 

 

Freitag, 4. März 

3 min of Cardio

4 min.: 10 Benchpress (empty Barbell) + 10 DB Deadlift (Toes up) + 10 Sit Ups

 

A

Every 3 min. for 15 min (5 Sets)

  • 1st: 8-12 Benchpress (go heavy)
  • 3rd: 8-12 Deadlift (go heavy)

 

 

 

B. "Maud WOD"

2 Rounds for Time

  • 23 Box Step-Ups (24/20 in)
  • 23 Kettlebell Swings (24/16kg)
  • 23 Burpees
  • 23 Dumbbell Deadlifts (2x22,5/2x15kg)
  • 23 Push-Ups
  • 23 Double-Unders
  • 23 Dumbbell Bent Over Rows (2x22,5/2x15kg)
  • 23 Sit-Ups

Time Cap: 20 min.

 

C

3 Sets of 

8-12 Ab Roll Outs

8-12 Good Mornings

 

 

 

 

 

 

Donnerstag, 3. März 

3 min of Cardio

4 min.: 10 alt Cossack Squats + 3 Inchworm Push Ups + 10 Ring Rows

 

A

12 min EMOM (go for Skill not for Strength)

1st: 2-4 Muscle Ups

2nd: 6 Pistols (alt.)

 

 

B

Every 4 min for 16 min.

9/7 Cal Air Bike + 12-20 Wall Balls unbroken

 

C

3 Sets of 

1 min KB Front Rack Carry left arm

1 min for: 12 V-Ups

1 min KB Front Rack Carry right arm

1 min for: 12 V-Ups

 

 

 

 

 

 

Mittwoch, 2. März 

3 min of Cardio

4 min with empty Barbell:

  • 10 Deadlift
  • 10 Hang Power Clean
  • 10 Shoulder Press
  • 10 Back Squats

 

A

work up to a heavy Triple "Bear Complex" 

in 15 min:

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 behind the Neck Push Press

 

 

B

"Grettel"

10 Rounds for Time

  • 3 Clean-and-Jerks (60/40kg)
  • 3 Bar Over Burpees

Time Cap: 12 min.

 

C

Frontsquats

Every 1:15 min for 15 min. (12 Sets)

Set 1-4 = 1 rep @ 80%

Set 5-8 = 1 rep @ 84%

Set 9-12 = 2 reps @ 88%

 

 

 

 

 

Dienstag, 29. Februar 

Warm up/ Hot start (TC: 7 min.)

10-9-8-7-6-5-4-3-2-1 
Sprawls
Med Ball Thruster

 

A

2 rounds
2 min. WORK with 1,5 min. REST

1. ROW/SKI
2. Sit ups 
3. Burpee Broad Jumps
4. Back stepping lunges 
5. Wall Balls 

 

 

B

2 rounds 
30 sec. WORK with 30 sec. REST

Plank Hold
Side Plank left
Side Plank right

 

 

 

 

 

Montag, 28. Februar 

3 min Cardio

4 min.: 10 DB Deadlift with Toes on Bumper + 10 Ring Rows + 10 DB Squats

 

+ Mobility for lower Back

 

A

In 15 min. for Strength:

Do sets of 

  • 4-10 Toes to Bar (unbroken), 
  • 10 Deadlift @ ca. 50% of your 1 RM
  • 1 Rope Climb
  • rest ca. 1 min after each Round

 

 

B

AMRAP in 12 minutes

  • 4 strict Pull Ups
  • 4 DB Hang Squat Clean
  • 4 Push Ups on DB with 1 DB Row each arm

 

 

C

2 Sets of 

3 min Suitcase Carry (KB or DB)

with 2 min rest between the Sets

 

 

 

 

 

Sonntag, 27. Februar - Team

6 min work

  • 1 Lane Lunges
  • 10 Ring Rows
  • 1 Lane Worm
  • 10 Sit Ups

 

A. "Hangul Day"

For Time (with a Partner)

  • 70 Goblet Squats (24/16 kg)
  • 70 Knees-to-Elbows
  • 70 Dumbbell Thrusters (2x20/15 kg)
  • 70 calorie Row
  • 70 Medicine Ball Cleans (30/14 lb)
  • 70 Burpees
  • 70 Sit-Ups
  • 70 Wall Ball Shots (30/14 lb)
  • 70 Jerks (95/65 kg)
  • 70 Chest-to-Bar Pull-Ups
  • 70 Kettlebell Swings (24/16 kg)
  • 70 Toes-to-Bars
  • 70 Push-Ups
  • 70 Hang Power Cleans (95/65 lb)

 

Time Cap: 45 min.

 

 

 

 

 

 

 

 

 

 

Freitag, 25. Februar 

3 min Cardio

4 min.: 10 Plate Thruster + 10 Ring Rows + 5 Push Ups

 

A

IEvery 3 min for 12 min. (4 Sets)

9/7 Cal AB + 8 Barbell Thruster

 

 

 

B. "Nate"

AMRAP in 20 minutes

  • 2 Muscle-Ups (sc. 4 Pull Ups)
  • 4 Handstand Push-Ups
  • 8 Kettlebell Swings (2/1.5 pood)

 

 

C

Tabata
Flutterkicks/Leg Raises

 

 

 

 

 

Donnerstag, 24. Februar 

3 min Cardio

8 min EMOM

1st: 2 KB or 2 DB Farmers Carry

2nd: 10 Lunges (Farmers Carry)

 

A

In 15 min perform

6 Lanes of Rope Pull

(go heavy in Set 4-6)

 

 

 

B

8 min AMRAP

  • 6 Wall Balls 
  • 8 KB Swings
  • 10 Sit Ups

 

 

C

Backsquats

Every 1:15 min for 15 min. (12 Sets)

Set 1-4 = 1 rep @ 84% of 1 RM Frontsquat

Set 5-8 = 1 rep @ 89%

Set 9-12 = 2 reps @ 93%

 

 

 

 

 

Mittwoch, 23. Februar 

6 min.

10/10 Plate Press + 4 Burpees Jump with jump on Bumper + 10 Plate Snatch + 10 Ring Rows

 

+ Ankle Mobility

 

A

Every 1:15 min for 10 min. (8 Sets)

Hang Power Snacht x 2 reps

 

Build over the course of the sets

 

 

B. Open Workout 21.2 Test

(with smaller TC)

 

IFor time:

  • 10 dumbbell snatches

15 burpee box jump-overs

  • 20 dumbbell snatches

15 burpee box jump-overs

  • 30 dumbbell snatches

15 burpee box jump-overs

  • 40 dumbbell snatches

15 burpee box jump-overs

  • 50 dumbbell snatches

15 burpee box jump-overs

 

don´t go to fast, cause it´s only a test of 21.2

22,5/15kg DB, 24/20 in. Box

Time cap: 10 min. instead of 20 min.

 

 

C

Benchpress

Every 2 min for 12 min. (6 Sets)

  • Set 1 = 12 reps @ 50%
  • Set 2-5 = 4 reps (build up to heavy!)
  • Set 6 = all out @ 50% (instead of Barbell use Dumbbells)

 

 

 

 

 

Dienstag, 22. Februar

5 x 45 sec. WORK with 15 sec. REST

 

  • SU
  • Box Step ups
  • SU 
  • Dog down to Cobra
  • SU

 

A.

6 x 6 min. AMRAPs with 2 min. REST

 

1+4

  • 6 Burpee Box Jumps
  • 6 Wall Balls
  • 6 Sit ups

 

2+5 

  • 6/8 cal. AB
  • 6/8 cal. ROW
  • 6/8 cal. SKI

 

3+6 

  • 6 alt. Single Arm Devil Presses
  • 3/3 Single Arm DB Thruster
  • 6 alt. DB Hang Snatches

 

 

Montag, 21. Februar

3 min Cardio

4 min: 10 Ring Rows + 3 Inchworm Push Ups + 10 DB Deadlift

 

+ Moility for Lower Back

 

A.

Every 3 min. for 15 min. - 5 Sets

  • 8 Deadlift + 15 EOO Leg Raises

 

 

B.

Every 4 min. for 16 min. 

  • 12/8 Cal AB Sprint
  • all out Wall Balls or Handstand Push Ups 
  • all out Toes to Bar

 

C.

3 Sets of 

  • 8/8 Barbell Single Leg Glute Bridges
  • 12 Windshield Vipers

 

 

 

 

Sonntag, 20. Februar

3 min Cardio

4 min: 10 DB Squats + 3 Inchworm Push Ups + 10 DB Deadlift

 

+ Squat Mobility

 

A. Kjäll

AMRAP (in a Team of 3) in 45 minutes
Buy-In:
1,962 meter Row or Ski
210 Back Squats (50/35 kg)


Then, AMRAP in remaining time of:
57 Burpees
57 Deadlifts (80/55 kg)
57 Kettlebell Swings (24/20 kg)

 

 

This memorial workout is dedicated to Powerlifter Kjäll Gustafsson who was killed on December 14, 2019, when he tried to stop a robbery at a restaurant in Gislaved, Sweden.

 

– 1,962 meter Row, for his birth year (1962)
– 210 Back Squats for his back squat PR (210kg)
– 57 for the age when he was killed.

 

 

 

 

 

Freitag, 18. Februar

3 min Cardio

4 min: 10 DB Deadlift with Toes on Bumper + 3 Inchworm Push Ups + 20 alt. Lunges

 

+ ca. 3 min. Mobility for lower back

 

A.

10 min work

  • all out Toes to Bar or HKR
  • 5/5 DB Hang Clean & Jerk (go heavy!)
  • 3-6 heavy HSPU

 

B.

Every 2 min for 12 min. (6 Sets)

Deadlift

Set 1 = 15 reps @ 40%

Set 2 = 12 reps @ 45%

Set 3 =   8 reps @ 53%

Set 4,5,6 = 5 reps @ 64%

 

C. 

For time

15 – 12 – 9 – 6 – 3

  • Power snatch 35/25 kg
  • Burpees over Bar

50 DU or 75 Single Unders after each set

Time Cap: 15 min.

 

 

 

 

 

 

 

Donnerstag, 17. Februar

3 min Cardio

4 min: 10 RIng Rows + 3 Inchworm Push Ups +  10 Sit Ups + 10 DB Squats

 

+ 5 min. of Mobility for Shoulder, Ankle, Hip

 

A. "Moszer" Hero WOD

9 Rounds for Time
3 Rounds of Hurdle Sprint

  • 6 Air Squats
  • 6 Pull-Ups
  • 6 Box Jumps (20/24 in)
  • 6 Burpees
  • 6 Sit-Ups
  • 6 Lunges (alternating)
  • 6 Russian Kettlebell Swings (53/35 lb)

 

Wear a Weight Vest (20/14 lb)

 

Time Cap: 45 min.

 

 

 

 

 

 

 

Mittwoch, 16. Februar

3 min Cardio

4 min: 10 Ring Rows + 5 Inchworm Push Ups + 10 Air Squats

 

A.

18 min work

  • 8-12 Landmine Rows
  • 8-12 Ab Roll Outs
  • 1 Lane Rope Pull /Sled Push
  • 8-12 Plate weighted Sit Ups

 

B. Test of Open Workout 21.1

For Time
1-3-6-9-15-21 Wall Walks
10-30-60-90-150-210 Double-Unders


with shorter Time Cap of 10 min. (original 15 min.)

Goal is to not to destroy shoulder muscle ;-)

 

 

C.

Frontquats

Every 1:15 min for 15 min. (12 Sets)

Set 1-4 = 1 rep @ 78%

Set 5-8 = 1 rep @ 83%

Set 9-12 = 2 reps @ 87%

 

 

 

 

 

Dienstag, 15. Februar

3 min. of Cardio
then 3 min. 

  • 3 Inchworm PU
  • 5 Med Ball Thruster 
  • 10 down dog shoulder tabs

 

A.

For Time (TC 45 min.)

 

Buy in: 80/65 cal. Cardio

 

  • 80 Air Squats
  • 40 KB Swings
  • 20 Sit ups

 

40 SU / DU

 

  • 64 Air Squats
  • 32 KB Swings
  • 16 Sit ups

 

32 Wall Balls

 

  • 50 Air Squats
  • 25 KB Swings
  • 12 Sit ups

 

25 Burpees 

 

  • 32 Air Squats
  • 16 KB Swings
  • 8 Sit ups

 

16 DB Thruster 

 

  • 16 Air Squats
  • 8 KB Swings
  • 4 Sit ups

 

8 Devil Presses  

 

Cash out:
80/65 cal. Cardio

 

C.

Core
Tabata Superman/ Hollow Hold

 

 

 

 

 

Montag, 14. Februar

3 min Cardio

4 min: 10/10 DB Kneeling Press + 10 RIng Rows + 10 Sit Ups

 

A.

10 min work

  • 10 Face Pulls
  • 10/10 Paloff Palm Press
  • 10 weighted Sit Ups

 

B.

Benchpress - 5 sets

Every 2 min for 10 min.

  • Set 1 = 12 reps @ 50%
  • Set 2 = 6-8 reps (heavy)
  • Set 3 = 5 reps (heavy)
  • Set 4 = 5 reps (heavy)
  • Set 5 = 5 reps + 

 

C.

15 min work

  • 12/8 Cal row/ski/bike
  • 1 Rope Climb
  • 5-10 Toes to Bar
  • 15 DB Benchpress

 

 

 

 

 

Sonntag, 13. Februar - TEAM

3 min Cardio

4 min: 10 Plate Thruster + 3 Burpees +  Jump on Plate + 10 Ring Rows

 

A.

AMRAP (with a Partner) in 20 minutes
2,000 meter Ski or Row
50 Burpee Broad Jumps

 

B.

For time - Time Cap: 20 min.

 

10 Rounds Hurdle Sprint

 

10 Rounds of

  • 12 DB Box Step Ups
  • 12 DB Thruster

20 Rounds of Hurdle Sprint

 

 

 

 

 

 

Samstag, 12. Februar

Da auch in unserer Box  Angehörige der Polizei sind, fühlen wir uns besonders verbunden mit den Geschehnissen von Montag, bei denen 2 junge Kollegen:innen im Einsatz getötet wurden. In stillem Gedenken und zur Unterstützung der Stiftung, welche von der Gewerkschaft der Polizei  ins Leben gerufen wurde, werden wir für alle Interessierten das Hero Workout, ins Leben gerufen von @crossfitwiesbaden in unserer Box hosten und dabei Spenden sammeln (2GPlus). 

 

Termin:
Samstag, 12.02.2022 um 13 Uhr 

Anmeldung erforderlich!

MEMBER über goteamup, Externe bitte per Insta-Message oder E-Mail

 

Benefiz Workout

20 min AMRAP

 

Team of 2

  • 31 synch. Plate GTOH 15/10

1min  Break

  • 22 synch.Burpees

Wer möchte, kann hierbei eine Gewichtsweste tragen‼️

 

 

 

 

 

Freitag, 11. Februar

3 min Cardio

4 min: 3 Inchworm Push Ups + 6 Hanging Knee Raises + 9 DB Squats

 

A.

1 Tabata Monster Walk

1 Tabata Copenhagen Plank

 

B.

12 min AMRAP

4 Pistols

6 Toes to Bar or 12 Sit Ups

8 KB Swings american Style

 

C.

Backsquats

Every 1:15 min for 15 min. (12 Sets)

Set 1-4 = 1 rep @ 82% of 1 RM Frontsquat

Set 5-8 = 1 rep @ 87 %

Set 9-12 = 2 reps @ 91%

 

D.

3 Sets of 

  • 12 banded Triceps Extensions
  • 12 V-Ups

 

 

 

 

 

Donnerstag, 10. Februar

3 min Cardio

4 min: 10 Ring Rows + 5 Push Ups + 10 DB Squats

 

A.

Benchpress - 4 sets

Every 2:30 min for 10 min.

  • Set 1 = 10 reps @ 50%
  • Set 2 = 8 reps @ 55%
  • Set 3 und 4 = 8 reps @ 65%

 

B.

Cindy

20 min AMRAP

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

 

C.

3 Sets of 

20 V-ups with alternating arms and legs

30 Flutter Kicks

rest as needed

 

 

 

 

Mittwoch, 09. Februar

6 min ON / 15 sec rest

  • 1st: Cardio
  • 2nd: Suitcase Deadlift

 

A.

Every 2 min. for 10 min. (5 Sets)

3 Power Cleans into 1 Power Jerk

(Do not touch and go. Focus on speed and technique)

  • Set 1-5 @ 65% of 1 RM Power Clean

 

B.

Deadlift

Every 2 min. for 12 min.

  • Set 1 = 15 reps @ 40%
  • Set 2 = 12 reps @ 45%
  • Set 3 =  8 reps @ 53%
  • Set 4.5,6 = 6 reps @ 60%

C.

7 min EMOM

6 Barbell Push Press or Push Jerk + 6 Burpees over Bar

 

D.

3 Sets of 

30 Weighted Russian Twists Directly into 20 Tuck Crunches

 

 

 

 

Dienstag, 08. Februar

1 min. Cardio
1 min. Plank
1 min. Med Ball Thruster
1 min. Inchworms
1 min. Cardio

 

A.

1-15 min. 
1000/800 m ROW/SKI
then AMRAP:

  • 15 Sit ups 
  • 10 Box Jumps
  • 5 Burpees

 

16-30 min.
60/40 cal. AB
then AMRAP 

  • 6 Wall Balls (heavy)
  • 4 lanes KB Farmers Walk
  • 2 lanes SLED PUSH

 

31-45: min.
150 DU/ 200 SU

then AMRAP

  • 9 DB Deadlift
  • 6 DB Thruster
  • 3 Devil Presses

 

B.

Tabata KB Crush Grip L Chrunches

 

 

 

 

Montag, 07. Februar

3 min Cardio

4 min.: 10 alt. Cossack Squats + 5 Push Ups + 10 Ring Rows

 

+ Mobility for Pistols

 

A.

10 min EMOM

1st: 3-8 Chin Ups or 3 BMU

2nd: 8 Pistols

 

B.

Every 3 min for 12 min. (4 Rounds)

12 Bent Over BB Row (Don’t touch the ground between reps. Keep the reps slow and controlled on the way down.)

10/10 weighted Curtsey Lunge (with DB or KB)

 

C.

20 min work (aim: 4-5 Rounds)

  • 20/15 Cal Row/Ski/Bike
  • 30 alt backrack Lunges 35/25kg (RX+: Overhead Lunges)
  • 2 Rope Climbs

 

 

 

 

Sonntag, 06. Februar

6 min Pizzabote

+Mobility with Balance Pad

 

 

A.

5 Rounds for Time (with a Partner)

  • 400 meter Ski Erg
  • 20 Wall Ball Shots (20/14 lb)
  • 2 Lanes Rope Pull / Sled Push

Time Cap: 20 min.

 

5 min rest.

 

10 Rounds for Time (with a Partner)
1 Round KB Farmers Carry each Partner(2x24/2x16kg)

4 Burpee Box Jump Overs each Partner

4 Pull Ups each Partner

 

Time Cap: 20 min.

 

 

 

 

Freitag, 04. Februar

3 min Cardio

4 min: 10 Ring Rows + 10 DB Deadlift (toes up!) + 3 Inchworm Push Ups

 

 

A.

8 min EMOM

4/4 DB Hang Clean & Jerk + 4 Burpees over Bar (go for speed!)

 

 

B.

Every 2:30 min. for 12:30 min

Deadlift + 10 Hanging Knee Raises

Set 1 = 10 reps @ 50%

Set 2 = 10 reps @ 58%

Set 3,4,5 = 10 reps @ 63%

 

 

C.

9 min EMOM

1st: 8-10 Good Mornings

2nd: 8-10 Barbell Ab Roll Outs

3rd: 8-10 Pendlay Rows

 

 

 

 

Donnerstag, 03. Februar

3 min Cardio

4 min: 10 Plate Sit Ups + 10/10 Plate Press + 10 Plate Squats + 3 Burpees with Jump on Bumper

 

 

A.

12 min EMOM

1st: 20 WallBalls (go unbroken)

2nd: 5 heavy HSPU or 2 Wall Walks

 

 

B.

12 min EMOM

1st: 6-12 Toes to Bar (go unbroken)

2nd: 8-12 DB Push Press (go unbroken)

 

 

C.

Front Squats

Every 1:15 min for 15 min. (12 Sets)

Set 1-4 = 1 rep @ 78%

Set 5-8 = 1 rep @ 82 %

Set 9-12 = 2 reps @ 87%

 

 

 

 

 

Mittwoch, 02. Februar

3 min Cardio

4 min with empty Bar: 10 Deadlift + 5 Hang Power Clean + 3 Inchworm Push Ups + 10 Ring Rows

 

 

A.

Work up to a heavy Set of 3 Power Clean

in 10 min. 

 

B.

Buy in:

Flight Simulator with Time Cap: 7 min.

UNBROKEN DOUBLE UNDER

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

 

 

then 5 rounds of: 

  • 8 Power Clean 61/43kg
  • 10 Burpee Over Bar

 

Cash out:

Flight Simulator 

UNBROKEN DOUBLE UNDER

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

 

Ges. Time Cap: 24 min.

 

 

C.

6 Lanes Rope Pull (go heavy in min. 3 Sets!)

 

 

 

 

Dienstag, 01. Februar

3 min Cardio

3 rounds: 6 Med Ball Thruster + 6 push ups + 6 Box Step ups

 

A.

WORK for 10 min. / with 2 min. REST

 

10 min EMOM

  • 1st: 12/10 cal. ROW/SKI
  • 2nd: Wall Balls (as many reps as possible unbroken - heavy weight)

 

10 min AMRAP

  • 5 Burpee Broad Jumps
  • 10 Box Jumps
  • 15 sit ups

 

10 min EMOM

  • 1st: 2-4 Devil Presses (22,5/15kg)
  • 2nd: 40 DU / 60 SU

 

10 min. AMRAP

  • 8/6 cal. AB
  • 1 lane Sled Pull and Push
 

B.

Tabata Plank Hold/ Flutter kicks (in rest time)

 

 

 

Montag, 31. Januar 

3 min Cardio

4 min. 10 Box Step Ups + 10 Sit Ups + 10 Ring Rows

 

A.

10 min work
  • 10/10 Paloff Press
  • 10 DB Heel Overs
  • 3 Chin Ups or MU
 

B.

20 min work

20/15 Cal row / ski / bike

8 Burpee Box Jump or Step Overs

8 DB Thruster

8 Pull Ups

 

C.

Benchpress

Every 2:30 for 12:30 min.

Set 1 = 10 reps @ 50%

Set 2 = 10 reps @ 58%

Set 3,4,5 = 10 reps @ 63%

 

 

 

 

 

Sonntag, 30. Januar 

5 min rowling / 5 min skiing

Strike @ 100m

 

 

A.

For Time (with a Partner)
1,000 meter Row

  • 80 Wall Ball Shots (20/14 lb)
  • 80 Power Snatches (95/65 lb, alternate every 5 reps)
  • 80 Cal AB (alternate every 5 Cal)
  • 80 Chest-to-Bar Pull-Ups (alternate every 5 reps)
  • 80 Bar Over Burpees (alternate every 5 reps)
  • 80 Cal Ski (alternate every 5 Cal)

1,000 meter Row
Only 1 athlete works at a time.

 

 

B.

1 Tabata 

Flutter Kicks / Leg Raises

 

 

 

 

 

 

 

Freitag, 28. Januar 

3 min Cardio

4 min. 10 Sit Ups + 10 Ring Rows + 10 DB Squats

 

 

A.

Plate/Box Squat Mobility

 

 

B.

25 min EMOM (5 Rounds)

1st: 5/5 DB or KB Single Arm OH Front Step. Overhead Lunges (RX+ 2KB)

2nd: 2-3 Wall Walks or practice Handstand Walk

3rd: 4 Box Jumps for Height

4th: 60 DU or 80 SU (max 40 sec.)

5th: 8 Ab Wheel Roll Outs

 

 

C.

Frontsquats

Every 1,5 min. for 10,5 min (7 Sets)

  • 4 Sets of 2 reps @ % 80% of 1 RM Front Squats
  • 3 Sets of 3 reps @ % 86% of 1 RM Front Squats

 

 

 

 

Donnerstag, 27. Januar 

3 min Cardio

4 min. 10 DB Deadlift (Toes up) + 10 EOO Leg Raises + 10 Ring Rows + 3 Inchworm Push Ups

 

 

 

A.

Deadlift

Every 2 min for 12 min.

Set 1 = 15 reps @ 40%

Set 2 = 12 reps @ 45%

Set 3 =   8 reps @ 53%

Set 4,5,6 = 6 reps @ 60%

 

 

B.

21-18-15-12-9-6-3

  • Hang Power Clean 40/30 (RX+: 50/35)
  • Burpees over Bar

Time Cap: 16 min.

 

 

C.

Every 3 min for 9 in (3 Sets)

8-12 reps of

  • Barbell Triceps Extensions
  • Strict Pull Ups

 

 

 

 

Mittwoch, 26. Januar 

3 min Cardio

4 min. 10 Plate Sit Ups + 10/10 Single Arm Plate Press + 10 Ring Rows

 

 

 

A.

Every 3 min. for 12 min.

Seated Shoulder Press + 2 Rope Climbs

  • Set 1 = 10 reps @ 57% of 1 RM Shoulder Press
  • Set 2 = 8 reps @  62%
  • Set 3 = 8 reps @  67%
  • Set 4 = 8 reps @  71%

 

 

B.

18 min work

  • 20/15 Cal Row or SKi or bike
  • 6-12 Toes to Bar (go unbroken)
  • 20 Wall Balls - or go all out (go unbroken)

 

 

C.

3 Sets of

Dumbbell Head Pinch

  • 30 sec. left arm
  • 30 sec. right arm
  • 30 sec. rest

 

 

 

 

 

Dienstag, 25. Januar - Cardio Day

5 min.: 3 Burpees + 5 Med Ball Shoulder Press  + 3 inchworm PU + 5 air squats

 

 

A.

For time

(TC 45 min.)

 

40/30 cal. ROW/SKI/AB

  • 30 Wall Balls
  • 30 KB Swings
  • 20 Wall Balls
  • 20 KB Swings
  • 10 Wall Balls
  • 10 KB Swings

40/30 cal. ROW/SKI/AB

  • 50 DU/ 75 SU
  • 10 Burpees
  • 50 DU/ 75 SU
  • 10 Burpees
  • 50 DU / 75 SU
  • 10 Burpees

40/30 cal. ROW/SKI/AB

  • 30 Sit ups
  • 20 air squats
  • 10 Push ups
  • 25 sit ups
  • 10 air squats
  • 5 Push ups

40/30 cal. ROW/SKI/AB

 

 

B.

CORE

2 rounds
45 sec. WORK 15 sec REST

Plank

 

 

 

 

 

Montag, 24. Januar 

20 banded Shoulder Dislocates

3 min Cardio

4 min. 10 alt. Cossack Squats + 6/6 Single Arm Plate OH Squats + 3 Inchworm Push Ups

 

 

 

A.

Every 1,5 min for 10,5 min (7 Sets)

Hang Power Snatch (RX+: Snatch)

Set 1-2 = 3 reps @ 60%

Set 3-4 = 3 reps @ 70%

Set 5,6,7 = 1 rep > 70%

 

 

B.

18 min work

  • 20/15 Cal Row or SKi
  • 30 alt. Back Rack Lunges (35/25kg)

 

 

C.

3 Rounds of

1 min Plank + 30/30 sec KB Front Rack Carry each side

30 sec rest between rounds

 

 

 

 

 

Sonntag, 23. Januar 

5 min rowling / 5 min skiing

Strike @ 100m

 

A.

AMRAP (with a Partner) in 12 minutes

  • 5 Burpees
  • 6/4 calorie Assault Airbike
  • 3 Right-Arm Dumbbell Hang Clean-and-Jerks (50/35 lb)
  • 3 Left-Arm Dumbbell Hang Clean-and-Jerks (50/35 lb)

Partners switch after each full round.

 

 

B.

AMRAP (with a Partner) in 12 minutes

  • 5 Box Jumps
  • 4 Clean & Jerk (40/30kg)
  • 3 Burpees over Bar

Partners switch after each full round.

 

C.

AMRAP (with a Partner) in 12 minutes

  • 5 Wall Balls
  • 4 BD Hang Squat Cleans
  • 3 Pull Ups or Muscle Ups

Partners switch after each full round.

 

 

 

 

 

Freitag, 21. Januar 

3 min Cardio

 

+ Mobility for Ankle, Shoulder, Hip

 

A.

Flight Simulator - for time (Time Cap: 10 min.)

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

  • Unbroken Double-Unders

 

 

B.

8 min AMRAP

  • 6 Single Arm KB Swings left arm
  • 6 Single Arm KB Front Rack Squats left arm
  • 6 HSPU or 12 Push Ups
  • 6 Single Arm KB Swings right arm
  • 6 Single Arm KB Front Rack Squats right arm
  • 6 HSPU or 12 Push Ups

 

2 min rest

 

8 min AMRAP

6 KB Benchpress right 

6 Toes to Bar or 12 Sit Ups

6 KB Benchpress left

6 Pull Ups or 3 Muscle Ups

 

 

C.

Backsquats

Every 1,5 min. for 10,5 min (7 Sets)

  • 4 Sets of 2 reps @ % 92% of 1 RM Front Squats
  • 3 Sets of 3 reps @ % 97% of 1 RM Front Squats

 

 

 

 

 

Donnerstag, 20. Januar 

3 min Cardio

4 min: 10/10 Single Arm Kneeling DB Press + 10 Sit Ups + 10 Ring Rows

 

A.

Every 3 min for 12 min.

  • 8-12 Shoulder Press (start @ 55% of your 1 RM and build over the course of the sets
  • 1 Lane heavy Rope Pull

 

B.

Every 3 min for 9 min.

13/10 Cal Ski Erg + 15 Lat Pull Downs

 

 

C.

3 Sets of

  • 30 sec V-Ups
  • 30 sec Hollow Hold or Plank
  • 30 sec Flutter Kicks

 

D.

10 Ropeclimbs (if u can, go legless!)

 

 

 

 

 

 

Mittwoch, 19. Januar 

3 min Cardio

4 min: 10/10 Single Arm Kneeling DB Press + 10 Toes Up BD Romanian Deadlift + 10 Ring Rows

 

A.

Every 1:30 min for 9 min (6 Sets)

2 Power Clean

Build over the Course of the Sets

 

 

B.

20 min work

  • 18/12 Cal Air Bike
  • 10 Power Cleans (choose weight u can do unbroken!)

C.

Every 3 min for 9 min. (3 Sets) 

Band Assisted Strict Pull Ups

 

 

 

 

 

 

 

 

Dienstag, 18. Januar 

2 rounds 45 sec. WORK / 15 sec. REST

  • Air Squats
  • ROW/SKI
  • Med Ball Push Press

 

A.

2 rounds of 3 AMRAPs à  6 min. / with 2 min. REST

 

AMRAP 1

  • 12/9 cal. SKI
  • 6 Wall Balls
  • 3 Burpees

 

AMRAP 2

  • 15/12 cal. ROW 9 sit ups
  • 9/6 cal. AB

 

 

AMRAP 3

  • 9 Box Jump over
  • 6 Single arm Devil Press (alt.)
  • 3 Push ups on DB

 

B.

Tabata

Leg Raises/ Flutter Kicks

 

 

 

 

 

Montag, 17. Januar 

3 min Cardio

4 min. : 10 Glute Bridges + 20 Band Pull Apart + 10/10 Single Leg Barbell Romanian Deadlift

 

A.

3 Sprint Sets on Rower for max Cal./60 sec.

rest as needed (ca. 2-3 min)

 

2 Sprint Sets on Rower for max Cal. in 30 sec.

ca 1-2 min rest

 

 

B.

Benchpress

Every 2 min for 10 min. (5 Sets)

  • Set 1 = 10 reps @ 50 %
  • Set 2 = 10 reps @ 55 %
  • Set 3,4,5  = 10 reps @ 60 %

 

Benchpress Accessory

Every 3 min for 9 min. (3 Sets)

  • 15 Plate Pinch Bench Press
  • 15 DB Biceps Curls

 

 

C.

3 Rounds

30 sec ON/ 20 sec OFF 

  • Barbell Row
  • Matador Dips
  • Side Plank left
  • Side Plank right

 

 

 

 

 

Sonntag, 16. Januar 

3 min Cardio

4 min. : 10 DB Squats + 3 Inchworm Push Ups + 10 Ring Rows + 3 Push Ups

 

+ Mobility

 

 

A.

“FFTF 21.2”
2021 FIGHT FOR THE FITTEST PARTNER SERIES ONLINE QUALIFIER WOD #2For Time (with a Partner)

  • 40 Thrusters (95/65 lb)
  • 30 Pull-Ups
  • 20 Bar Facing Burpees
  • 10 Overhead Squats (95/65 lb)
  • 20 Bar Facing Burpees
  • 30 Pull-Ups
  • 40 Thrusters (95/65 lb)


Time Cap: 15 minutes

 

B.

For time in Teams of 2 

50 Cal Air Bike (together)

5 Rounds Hurdle Sprint (each Partner)

 

50 Cal Ski (together)

5 Rounds Hurdle Sprint (each Partner)

 

40 Cal Air Bike (together)

4 Rounds Hurdle Sprint (each Partner)

 

40 Cal Ski (together)

4 Rounds Hurdle Sprint (each Partner)

 

30 Cal Air Bike (together)

3 Rounds Hurdle Sprint (each Partner)

 

30 Cal Ski (together)

3 Rounds Hurdle Sprint (each Partner)

 

20 Cal Air Bike (together)

2 Rounds Hurdle Sprint (each Partner)

 

20 Cal Ski (together)

2 Rounds Hurdle Sprint (each Partner)

 

10 Cal Air Bike (together)

1 Round Hurdle Sprint (each Partner)

 

10 Cal Ski (together)

1 Round Hurdle Sprint (each Partner)

 

Time Cap: 30 min.

 

C.

1 Tabata

V-Ups

 

 

 

 

 

 

Freitag, 13. Januar 

3 min Cardio

4 min. : 10 DB Squats + 3 Inchworm Push Ups + 10 Ring Rows

 

+ Mobility

 

 

A.

10 min EMOM

1st: 4 Box Jumps for Height

2nd: 20 Ring Rows

 

 

B.

Open Prep:

Open Workout 20.2

AMRAP in 20 minutes

  • 4 Dumbbell Thrusters (2x50/35 lb)
  • 6 Toes-to-Bar (sc. 12 Sit Ups)
  • 24 Double-Unders

 

C.

Frontsquats

Every 1,5 min. for 10,5 min (7 Sets)

  • 4 Sets of 2 reps @ % 85% of 1 RM Front Squats
  • 3 Sets of 3 reps @ % 91% of 1 RM Front Squats

 

 

 

 

 

Donnerstag, 12. Januar 

3 min Cardio

4 min. : 10 Ring Rows  + 10 Plate Sit Ups + 10 Plate Raises

 

+ 3 Sets of banded Side Raises

 

 

A.

work for 20 min.

  • 8-12 reps each side of heavy Single Arm Dumbbell Row
  • 1 Lane Rope Pull / 1 Lane Sled Push
  • 9/6 Cal AB Sprint
  • 8-12 Ab Roll Outs

 

 

B.

12 min AMRAP

  • 10 Barbell Biceps Curls
  • 20 KB Swings
  • 30 DU or 50 SU

 

C.

For time 

100 Plate Front Raises

 

Time Cap: 10 min.

 

 

 

 

 

Mittwoch, 12. Januar 

5 min. : 10 Ring Rows + 5 Inchworm Push Ups + 10 Sit Ups + 10 DB Deadlift with Toes on Bumper

A.

6 min EMOM

6-8 Wide Grip Pull Ups (strict) +  8 heavy Plate Sit Ups

 

 

B.

Every 3 min for 12 min. (4 Sets)

  • Benchpress x 8 reps (go for 3 really heavy Sets)
  • Pendlay Rows x 8 reps

 

C.

"Diane"

For Time:

21-15-9

  • Deadlift 102/70kg
  • HSPU

 

D.

3 Rounds of heavy KB Single Arm Front Rack Carry

40 sec. ON / 10 sec. OFF

 

 

 

 

 

Dienstag, 11. Januar "Cardio Time"

3 min Cardio

2 rounds

  • 10 Air Squats
  • 10 Medball Push Press
  • 10 Med Ball Thruster

 

A.

Workout (TC: 45 min)

 

5 rounds

  • 10 cal AB
  • 10 Burpees

Into 

 

Buy in

  • 1000m ROW/SKI

 

Into 10 rounds

  • 15 sit ups
  • 15 Air Squats
  • 15 Box Jump Over

Into 

  • 100 Wall Balls 
    (Every time u break up perform 5 Push ups)

Into 


Cash out:

  • 1000 m ROW/SKI

 

 

B.

Tabata

Plank 20 sec. / Side plank 10 sec.

 

 

 

 

 

Montag, 10. Januar "Ab&Booty Special"

3 min Cardio

4 min of: 8/8 Single Leg Glute Bridges + 8 Sit Ups + 8 Ring Rows

 

A.

20 min EMOM

1st: 10 Leg Shoot Throughs (Parallettes)

2nd: 10 Barbell Glute Bridges

3rd: 10 Winshield Wipers

4th: 10 Good Mornings

 

 

B.

Every 4 min for 16 min. (4 Rounds)

  • 12/9 Cal Ski Sprint
  • 50 Mountain Climber
  • 12 Reverse V-Ups on Rower

 

 

C.

1 Tabata Monster Walk

1 Tabata Copenhagen Plank

 

 

 

 

 

Sonntag, 09. Januar

Warm up:

  • 5 min Rowing 
  • 5 min Skiing

Strike @ 100 m

 

 

A.

Partner Karen

150 Partner Wall Balls

Every min perform 8 syncron Kettlebell Swings

 

TC: 10 min.

 

- 2 min rest. -

 

B.

Establish a Bar Buddy Deadlift in 10 min.

 

- 2 min. rest -

 

C.

Partner DT

5 Rounds for time of 

  • 12 Deadlift
  • 9 Hang Power Cleans
  • 6 Push Jerk

 

- 2 min rest -

 

D.

Then 10 minutes to establish max weight in 5 attemps each of

Bear Complex
1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

 

 

 

Freitag, 07. Januar

3 min of Cardio

4 min.: 5 DB Squats + 10 Ring Rows + 5 Push Ups + 10 Sit Ups

 

A.

work up to a heavy TRIPLE

Thruster 

in 8 min.

 

B. 

7 Rounds For Time

  • 7 Handstand Push-Ups or Push Ups
  • 7 Thrusters (40/30)
  • 7 Toes to Bar
  • 7 Hang Power Clean (40/30)
  • 7 Wall Balls 9/6
  • 7 Kettlebell Swings am. Style 24/16
  • 7 Pull-Ups

TC: 25 min.

RX+: 60/40kg

 

C.

Frontsquats

Every 1,5 min. for 13,5min (9 Sets)

5 Sets of 2 reps @ % 77% of 1 RM Front Squats

4 Sets of 3 reps @ % 82% of 1 RM Front Squats

 

 

 

 

 

Donnerstag, 06. Januar

2 Rounds: 5 Push Ups + 10 Ring Rows + 15 Banded Shoulder Dislocates

2 Rounds: 5 Burpees + 10 Air Squats

 

A.

Every 3 min for 15 min. (5 Sets)

Benchpress x 8 reps + 2 Ropeclimbs

  • Set 1 @ 60% of 1 RM Benchpress
  • Set 2 @ 63-65% of 1 RM Benchpress
  • Set 3-5 @ 66-70% of 1 RM Benchpress

B.

For time:

10-9-8-7-6-5-4-3-2-1

Pull Ups

Box Jumps or Step Ups

Wall Balls 9/6

 

Time Cap: 15 min.

 

C.

3 Sets of

8-12 Sitting Single Arm DB Press (each side)

4-8 strict Toes to Bar (sc. 10 V-Ups)

 

 

 

 

Mittwoch, 05. Januar

3 min on a machine

2 Rounds: 10 Ring Rows + DB Deadlift + 10 Sit Ups

 

A.

16 min EMOM

1st: 6/6 DB Lunges with foot on bumper

2nd: 30/30sec KB Bottom Up Hold or Carry

3rd: 6-10 strict Pull Ups (Neck Pull Ups or supinated Grip)

4th: 8 Plate Sit Ups (go heavy)

 

B.

20-18-16-14-12-10-8-6-4-2

  • Deadlift 60/40   (RX+:80/60)
  • Sit Ups              (RX+ Toes to Bar)

Perform 40 SU/DU to end each round

 

Time Cap 20 min.

 

C.

1 Tabata Copenhagen Plank

 

 

 

 

 

 

 

 

 

 

Dienstag, 04. Januar

5 min.

  • 5 Burpees
  • 5 Med Ball Thruster
  • 5 Inchworm to Push up

 

 

A) "Nash"

 

 

EMOM 10

  • 15 Wall Balls

 

2 min. REST

 

 

EMOM 10

  • 10 Burpee Broad Jumps

 

2 min. REST

 

 

 

EMOM 10

 

  • 12 cal. ROW or Ski

 

*Skalierung: weniger Wiederholungen, wenn Pausenzeit zu kurz (mind. 10 sec. Pause)

 

 

B) Core

 

Tabata: (heavy) KB Suitcase Carry r/l (alt. DB)

 

 

 

 

 

 

 

 

 

Montag, 03. Januar

3 min of Cardio

3 Rounds of: 10 alt. Cossack Squats + 10 Band Pull Aparts + 20 Russian Twists

 

 

A) 

6 min EMOM 

Backsquats x 7 reps @ 65% of 1 RM Back Squats

 

 

B) 

Every 2:30 min. for 7:30 min. (3 Sets)

Frontsquats x 5 reps @ 65% of 1 RM Front Squat

 

 

C) 

5 Rounds (not for time) of:

10 Benchpress @ 61% of 1 RM

5 Wall Walks or 15 m Handstand Walk

2 Lanes of Rope Pull 

 

Time Cap: 20 min.

 

 

D) 

For time:

100 Pistols

 

Time Cap: 10 min.

 

 

 

 

 

 

 

 

 

 

 

 

Donnerstag, 30. Dezember

3 min of Cardio

4 min. with empty Barbell

  • 5 Deadlift
  • 5 Power Clean
  • 5 Front Squats
  • 5 Shoulder Press

 

A. Bear Complex

 

Work up to a heavy Set of "Bear Complex"

in 15 min.

  • 1 Power Clean
  • 1 Front Squat
  • 1 Push Press
  • 1 Back Squat
  • 1 behind the neck Push Press

 

B.

20 min AMRAP

  • 2 Sets of unbroken Bear Complex @ 60-70% of 1RM (5 Burpees Penalty if u break up)
  • 40 Double Under or 60 Single Under
  • 6 Pull Ups or 3 Muscle Ups

 

C.

Backsquats

Every 1:30 min for 10:30 min. (7 Sets)

  • Set 1-4 = 2 Reps @ 88% of 1 RM Frontsquats
  • Set 5-6 = 3 Reps @ 94% of 1 RM Frontsquats

 

 

 

 

 

 

 

Mittwoch, 29. Dezember

3 min of Cardio

5 min. of: 

10 Ring Rows + 3 Inchworm Push Ups + 10 Sit Ups + 10 DB Deadlift with Toes ob Bumper

 

A.

Benchpress & Deadlift

Every 3 min. for 15 min. ( 5 Sets )

  • 6 Deadlift
  • 6 Benchpress

 

 

B.

Every 4 min. for 12 min. (3 Sets)

  • 12/8 Cal AB Sprint
  • all out Benchpress @ 50% of 1 RM BP

 

C.

Every 3 min for 9 min. (3 Sets)

 

  • 8 Ab Rollouts
  • 8 DB Reverse Flys
  • 8/8 DB Rows on Box

 

 

 

 

 

Dienstag, 28. Dezember

2 rounds

  • 1 min. on cardio machine
  • 30 sec. Shoulder Taps
  • 30 sec. Mountain Climber 
  • 30 sec. Inchworm 
  • 30 sec. Air squats

 

A."Burn the Christmas Cookies" 

 

AMRAP 1 for 12 min.

  • 12/9 cal. SKI/ROW
  • 9 Sit ups
  • 12/9 cal. ROW/SKI
  • 9 air Squats

 

Rest: 1 min.

 

AMRAP 2 for 12 min.

  • 5 Burpees
  • 5 Wall Balls 
  • 5 Box Jumps
  • 5 Push ups

 

Rest: 1 min.

 

AMRAP 3 for 12 min.

  • 10/7 cal. AB
  • 1 lane SB lunges 
  • 1 lane SLED Push (Sprint)
  • 1 lane KB FW 

 

B. Core

Tabata:

  • 20 sec. Single leg V-Ups
  • 10 sec. Hollow Hold (opt.)


Directly into 30 Flutter Kicks

 

 

 

 

 

 

 

Freitag, 24. Dezember - Heiligabend

6 min "Pizzabote"

 

A. 

12 min AMRAP in Teams of 2 (extended warm up, 1 works/1 rests!)

  • 12 Box Jump Overs or Step Overs
  • 12 Partner Wall Balls
  • 12 Dumbbell Snatch (alternierend)

 

B. 12 Days of Christman  (in Teams of 2, 1 works/1 rests)

 

1 Ground to Overhead (50/30kg)

2 Pull-Ups or Muscle Ups

3 Handstand Push Ups or Push-Ups

4 Box Jumps (24”/20”)

5 Wall Balls (9/6kg)

6 Dumbbell Snatch (22,5/15kg)

7 Sit-Ups

8 Pistols (oder 16 Air-Squats)

9 Kettlebell Swings American Style (24/16kg)

10 Toes-to bar

11 Front Squats (50/30 kg)

12 OH Front Stepping Lunges (50/30 kg) (sc. Front Rack)

 

(RX+ 70/35kg), anstelle Push-Ups Handstand-Pushups anstelle der Pull-Ups Muscle Ups 

 

 

Round 1 = 1

Round 2 = 2,1

Round 3 = 3,2,1

Round 4 = 4,3,2,1

...

Round 12 = 12,11,10,9,8,7,6,5,4,3,2,1

 

 

C. Find your 1 RM 

  • Benchpress
  • or Overhead Squats
  • or Back Squats

 

 

 

 

 

 

 

 

Donnerstag, 23. Dezember

3 min of Cardio

then 5 min.

  • 10 Plate Front Raises
  • 10 Plate Overhead Lunges
  • 10 Sit Ups
  • 10 Ring Rows

 

A. 

Work for 10 min.

  • Barbell Overhead Stability (with rubber banded weights)

B. 

Work for 25 min.

  • 10 alt. Barbell Overhead Lunges (sc. Backrack)
  • 8 Ab-Rollouts
  • 6 Pull Ups or 3 MU
  • 4 Hang Power Snatch (RX: Hang Squat Snatch)
  • 2 Lanes of Rope Pull / Sled Push

do a 12/10 Cal Sprint on a Cardio Machine after each Round

 

 

 

C. 

"Annie"

50-40-30-20-10

  • Double Unders
  • Sit Ups

Time Cap: 10 min.

 

 

 

 

 

 

 

 

Mittwoch, 21. Dezember

5 min.

  • 10 DB Deadlift with Toes on Bumper
  • 10 DB Squats
  • 10 Ring Rows

 

A. 

10 min EMOM

  • 1st: 3-6 Pull Ups
  • 2nd: Box Jumps for Height

B. 

Hang Power Clean

Work up to a heavy rep in 10 min.

 

C. 

Frontsquats

10 min AMRAP

  • 5 Deadlift (60-70% of 1 RM Hang Power Clean)
  • 5 Hang Power Clean (60-70% of 1 RM Hang Power Clean)
  • 5 Handstand Push Ups
  • 5 Toes to Bar

 

D. 

Frontsquats

Every 1:30 min for 10,5 min. (7 Sets)

  • Set 1-4 = 2 reps @ 82% of 1RM Front Squat
  • Set 5-7 = 3 reps @ 87% of 1 RM Front Squat

 

 

 

 

 

 

 

Dienstag, 21. Dezember

5 min.

  • 5 Burpees
  • 5 DB Thruster
  • 30 sec. PLANK

 

A. 

WOD - 12 days of Christmas Cardio

(TC: 40 min.)
 
Buy in 90/75  Cal on a Cardio machine
 

1 Man Maker

2 Pull Ups or Muscle Ups

3 Devil Presses (2 DB)

4 Double DB Thruster

5 Wall Balls

6 Push ups on DB

7 Burpees

8 DB (2) Box Step Over 22,5/15

9 Box Jumps

10 Sit Ups

11 Pistols

12 Lanes Hurdle Sprint + Sprint

 
Cash out 90/75 Cal on a Cardio machine
 
B. 
Core Burner
 
3 rounds

  • 30 sec Hollow Hold directly into
  • 30 sec Superman
  • 30 sec Rest

 
Directly into
 
2 rounds

  • 20 Flutter Kicks
  • 10 leg raises

no Rest
 

 

 

 

 

 

 

 

Montag, 20. Dezember

3 min of Cardio

3 Rounds of: 10/10 Half Kneeling Single Arm DB Press + 10 Sit Ups + 4 Inch Worm Push Ups

 

Lacross Rolling Elbow

 

A.

Every 3 min for 18 min.

Benchpress (%) + 10 Pendlay Rows (seperate weight)

  • Set 1 = 10 x 50% of 1 RM BP
  • Set 2 =   8 x 60% of 1 RM BP
  • Set 3-6 = 8 x 70-75% of 1 RM BP

 

 

B.

13 min AMRAP

12 Barbell Biceps Curls

8/8 DB Single Arm alt. Overhead Lunges

6 Toes to Bar

 

 

C.

1 Tabata

V-Ups/Deep Push Up Position

 

 

 

 

 

 

 

Sonntag, 19. Dezember

3 min of Cardio

3 Rounds: 10 Air Squats + 10 Sit Ups + 10 Ring Rows

 

+ Mobility

 

 

A.

For time in Teams of 2

  • 40 Burpee Box Jumps Overs
  • 40 Wall Balls
  • 40 Cal Ski/row or bike

 

8 Lanes Hurdle Sprint

 

  • 30 Burpee Box Jumps Overs
  • 30 Wall Balls
  • 30 Cal Ski row or bike
8 Lanes Hurdle Sprint

 

  • 20 Burpee Box Jumps Overs
  • 20 Wall Balls
  • 20 Cal Ski
8 Lanes Hurdle Sprint

 

  • 10 Burpee Box Jumps Overs
  • 10 Wall Balls
  • 10 Cal Ski

 

8 Lanes Hurdle Sprint

 

 

Time Cap: 30 min

 

 

B.

12 min AMRAP in Teams of 2

2-4-6-8-10-12-14-16-18-...

  • Double Kettlebell Push Press
  • alternating Front Rack Lunges

 

 

 

 

Freitag, 17. Dezember

3 min of Cardio

3 Rounds: 10 Med Ball Pec Squats + 10 Ring Rows + 10 Sit Ups

 

 

A.

10 min EMOM

  • 1st: 10 Handstand Shoulder Tabs or practice Handstand Walk
  • 2nd: 30-50 DU or SU or practice DU

 

B.

12 min AMRAP

  • 3 DB Hang Squat Cleans
  • 3 DB Thruster
  • 6 Pull Ups or MU
  • 6 Handstand Push Ups or Push Ups on 2 DB
  • 9 Toes to Bar
  • 9 Sit Ups

 

C. 

Frontsquats

Every 1:30 min. for 13:30 min. (9 Sets)

  • Set 1-5 = 2 reps @ 73 % of 1 RM
  • Set 6-9 = 3 reps @ 78 % of 1 RM

 

 

 

 

 

 

Donnerstag, 16. Dezember

3 min of Cardio

3 Rounds: 10/10 Kneeling Single Arm DB Press + 10 DB Squats + 30 sec Plank

 

Lacrosse Rolling Shoulder

 

A.

Every 2 min for 12 min (6 Sets)

Shoulder Press

  • Set 1 = 10 reps @ 50% 
  • Set 2 = 10 reps @ 55% 
  • Set 3,4,5 = 8-10 reps @ 60-65%

 

B.

Every 4 min. for 16 min. (4 Sets)

  • Set 1 = 15/11 Cal Air Bike + 10 Thruster 42,5/25 
  • Set 2 = 18/14 Cal Ski Erg + 20 Barbell Lunges 42,5/25
  • Set 3 = 15/11 Cal Air Bike + 20 Benchpress 42,5/25
  • Set 4 = 18/14 Cal Ski Erg + 10 Squat Cleans 42,5/25

 

C. 

2 Sets of 

30 sec V-Ups

30 sec Hollow Hold

30 sec Flutter Kicks

 

D. 

DB Biceps Curls "Laffy Taffy"

 

 

 

 

Mittwoch, 15. Dezember

3 min of Cardio

3 Rounds: 10 DB Deadlift with Toes on Plate + 10 DB Squats + 10 DB EOO Leg Raises

 

Mobility

 

A.

8 min EMOM

1st: 2 Lanes Broad Jumps

2nd: 4 Box Jumps for Height

 

B.

Every 2 min for 12 min (6 Sets)

Deadlift

  • Set 1 = 15 reps @ 40% 
  • Set 2 = 12 reps @ 45% 
  • Set 3 =  8 reps @  55% 
  • Set 4,5,6 = 6 reps @ 65%

 

C.

For time: (TC 12 min)

1-2-3-4-5-6-7-8-9-10

  • Hang Power Snatch 40/25
  • Pull Ups or MU

D. (if times left)3 Sets of 8-12 Good Mornings

 

 

 

 

Dienstag, 14. Dezember

2 min. CARDIO + 1 min. Down Dog Toe Taps + 1 min. Inch Worm Push Ups

 

A. 

IFor time ( TC: 40 min)

 

40 cal. SKI

4 rounds:

  • 4 KB Swings
  • 4 Burpees

 

20 cal. AB

4 rounds: 

  • 4 pistols/ 6 Air squats
  • 4 Box Jump over

 

40 cal. ROW

4 rounds:

  • 4 sit ups
  • 4 Wall Balls

 

20 cal. AB

4 rounds:

  • 4 lanes Sled Pull and Push 
  • 4 lanes KB Farmers Walk

———————————————————————

In remaining time:

AMRAP

  • 2 Devil Presses
  • 2 Man Maker
  • 20 DU / 40 SU

 

B.

2 rounds 

  • 30 sec. PLANK
  • 30 sec. Side PLANK l
  • 30 sec. Side PLANK r
  • 30 sec. Back PLANK

1 min. REST between the rounds

 

 

 

Montag, 13. Dezember

3 min of Cardio

then 3 Rounds of:  10 Ring Rows + 5 Push Ups + 10 Lunges + 5 Sit Ups

 

Mobility 

 

A.

Every 2 min. for  24 min. 3 Rounds

  • 1st: 24/18 Cal Row
  • 2nd: 2 Lanes of Sled Drag
  • 3rd: 24/16 Cal Ski
  • 4th: 10 Sandbag Squats

 

B.

6 min AMRAP

  • 5 Toes to Bar
  • 5 Overhead Squats 40/25 (sc. Front Squats)

 

into...

 

6 min AMRAP

  • 10 Hang Power Cleans
  • 10 Push Ups

 

into...

 

6 min AMRAP

  • 20 Sit Ups
  • 20 Double Under

 

 

Sonntag, 12. Dezember

3 Rounds of 10 Ring Rows + 5 Push Ups + 10 Lunges + 5 Sit Ups

 

Mobility 

 

Teamwod with a Partner

 

12 min AMRAP

2-4-6-8-10-12-14-16-18-20-22-...

  • Push Press 40/30
  • Barbell Lunges 40/30

 

- 3 min rest -

 

12 min AMRAP

2-4-6-8-10-12-14-16-18-20-22-...

  • Cal Air Bike
  • Lanes of Hurdle Sprint

 

- 3 min rest -

 

12 min AMRAP

2-4-6-8-10-12-14-16-18-20-22-...

  • Box Jump Overs
  • DB Hang Squat Cleans
  • Pull Ups

 

Freitag, 10. Dezember

3 Rounds of 8/8 Cossack Squats + 8 Ring Rows + 8 Sit Ups + 20 Single Unders

 

A.

10 min work

  • 8/8 Plate Heel Taps
  • 8/8 Banded Ankle Mobility
  • 2 Lanes Banded Monster Walk
  • 2 Lanes Spiderman Walk

 

B.

7 min AMRAP

  • 4 Pull Ups or 2 MU
  • 6 Pistols 
  • 8 plate-weighted Sit Ups

 

2 min rest

 

7 min AMRAP

 

4 Pull Ups

6 Pistols

8 KB Swings (american Style)

 

 

C.

Every 2 in for 14 min.

Frontsquats

  • Set 1-4 = 2 reps @ 78%
  • Set 5-7 = 3 reps @ 83% 

 

 

 

 

 

Donnerstag, 09. Dezember

3 Rounds of 15/11 Cal Row/Ski/Bike + 5 Push Ups + 10/10 Single Arm DB Row + 10 Heal Over

 

A.

Benchpress

Every 2 min for 12 min. (6 Sets)

Set 1 = 15 reps @ 40%

Set 2 = 12 reps @ 50%

Set 3 = 6 reps @ 65%

Set 4,5,6 = 3-4 reps @ 75-80%

 

B.

Work for 20 min.:

  • 200/180m ski Sprint
  • 2 rope climps
  • 4 Burpee Box Jumps Overs
  • 10 Benchpress @ 50%

 

C.

3 Sets of

  • 10 Rear DB Fly
  • 8 Ab Roll Outs 

 

 

 

 

Mittwoch, 08. Dezember

3 min of Cardio

2 Rounds: 8/8 kneeling DB Press + 8 Ring Rows + 8 Hanging Knee Raises + 8 DB Deadlift

 

A.

Every 3 for 12 min. - 4 Sets

  • Deadlift x 8 reps @ 68% 
  • perform 8 reps of High Box Jumps after each set

 

B.

8 min AMRAP

  • 7 Toes to Bar
  • 5 Hang Power Snatch 40/30 (RX: Hang Squat Snatch)
  • 30 Double Unders or 40 Single Unders

into

8 min AMRAP

  • 7 Deadlift 40/30kg
  • 5 Thruster 40/30kg
  • 30 Double Unders

 

 

C.

TABATA: Hollow Hold

 

 

 

 

Dienstag, 07. Dezember

2 rounds:

  • 1 min. Cardio machine
  • 1 min. slow Burpees
  • 1 min. Samson stretch

 

A.

Clock runs 40 min.

 

Buy in: 1000m row or ski

 

AMRAP 1

 

  • 20 Wall Balls
  • 20 Sit Ups
  • 20 Burpee Box Jump over
  • 20 Push Ups

 

After 20 min.

 

Buy in: 1000m row or ski

 

AMRAP 2

 

  • 4 lanes SLED PUSH
  • 20 cal. Air Bike
  • 20 Air squats
  • 4 lanes Burpee Broad Jumps

 

Every 5 min. do 5 V-Ups or Leg Raises!

 

 

B.

TABATA: DB row in Plank

 

 

 

 

Montag, 06. Dezember

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

2 Rounds: 10 Ring Rows + 10 Sit Ups

 

A.

10 min EMOM

1st: 6-10 Strict Pull Ups

2nd: 20-40 DU or DU-Versuche

 

B1. With empty Barbell:

  • 5 Deadlifts, 5 Press, 5 Front Squats
  • 5 Muscle Cleans, 5 Front Squats
  • 5 Power Cleans, 5 Front Squats
  • 5 Squat Cleans

(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)

 

B2. WOD

Every 2 min for 20 min (10 Rounds)

  • 6 Squat Cleans (40/30kg), try touch´n go
  • 6 Burpees over Bar
  • 6 HSPU or Push Ups

C.

Tabata 1: Ring Rows

Tabata 2: Handstand or Wall Walk Hold

 

 

 

 

Sonntag, 05. Dezember

5 min. rowling /  min. skiing

Strike at 100m (Loss: 10 Burpees, Loss @ strike: 15 Burpees)

 

A.

15 min. AMRAP with a Partner (igyg)

  • 40 Benchpress 40/30
  • 10 barfacing Burpees
  • 40 Deadlift 60/40
  • 10 barfacing Burpees

 

B.

8 min AMRAP with a Partner (igyg)

  • 8 Wall Balls (each Partner)
  • 8/8 DB Lunges with foot on bumper (each partner)

C.

For time with a Partner

  • 100 KB Swings
  • 50 Cal AB
  • 50 DB Snatch
  • 50 Cal Ski
  • 50 DB Snatch

 

 

 

Freitag, 03. Dezember

4 min of Cardio

 

A.

Tabata 1 Monster Walk

Tabata 2 Copenhagen Plank

 

B.

14 min AMRAP

5 Pull Ups or 3 MU

8 Pistols

12 Sit Ups

 

After each 3 min perform 10 KB Swings am. Style

 

C.

Front Squats

Every 2 min for 14 min. (7 Sets)

Set 1-3 = 2 reps @ 70% (3 Sets)

Set 4-7 = 3 reps @ 75% (4 Sets)

 

D.

2 Sets of

30 Russian Twists into 40 Mountain Climber

 

 

 

Donnerstag, 02. Dezember

3 Rounds

15/10 Cal Cardio + 3 Inchworm Push Ups + 1 Lane Lunges

 

A.

8 min Work

2 Lanes Broad Jumps

3 Box Jumps for Height

 

B.

Every 1:30 for 6 min. (for speed)

  • 6 Power Clean for Speed (touch ´n go)
  • 4 Burpees over Bar

 

C.

21-18-15-12-9-6-3

Deadlift 85/60

Toes to Bar

 

TC: 20 min.

 

D.

Every 2 min. for 12 min. (6 Sets)

  • Rope Pulls (AHAP)

 

 

 

Mittwoch, 01. Dezember

3 Rounds

15/10 Cal Cardio + 10/10 Single Arm DB Row + 10 Heal over DB

 

A.

Every 2:15 min for 13:30 min (6 Sets)

Shoulder Press 

  • Set 1 = 15 reps @ 40% 
  • Set 2 = 12 reps @ 46% 
  • Set 3 =  8 reps @  55% 
  • Set 4,5,6 = 6 reps @ 61%

B.

Every 4 min for 12 min. (4 Sets)

15/11 Cal AB + all out Benchpress @ 50% of 1 RM

 

C.

3 Sets of

  • 10 Rear DB Flys
  • 6-12 Strict Pull Ups

 

 

 

Dienstag, 30. November

2 min. Cardio


2 rounds
10 Med Ball Thruster
5 Push ups
3 Burpees

 

A.

For 12 min.

Start with 750m on a Cardio machine (Ski/ Row)

 

AMRAP:

  • 3 Burpee Box Jump Over
  • 6 Air squats/ pistols
  • 9 sit ups
  • 5 Wall Balls

 

REST: 2 min.

 

B.

For 12 min.

Start with 200 DU/ 350 SU

 

AMRAP:

  • 1 Man Maker
  • 2 Devil Presses
  • 3 Push ups on DB
  • 5 Wall Balls

 

REST: 2 min.

 

C.

For 12 min.

Start with 5 lanes Burpee Broad Jumps

 

AMRAP:

  • 1 lane sled pull
  • 1 lane sled push
  • 1 lane SB lunges

 

D.

For 12 min.

3 rounds

  • 30 sec. Single leg V-ups
  • 30 sec. Flutter Kicks
  • 30 sec. Plank hold

NO REST!

 

 

 

Montag, 29. November

4 min of Cardio 

 

A.

8 min. work

  • 1 Lane Crab left/ 1 Lane Crab right
  • 1 Lane Rabbit forward / 1 Lane Rabbit Backwards
  • 1 Lane Frog Jumps

B.

2 Rounds For Time

  • 30 Wall Ball Shots 9/6 kg
  • 30 Sumo Deadlift High-Pull 30/20kg
  • 30 Box Jump 24/20
  • 30 Push Presses 20/30kg
  • 30 Push-Ups 30/20kg
  • 30 Back Squats 30/20kg

Time Cap: 16 min.

 

 

C.
BackSquats

Every 2 min for 14 min.

  • Set 1,2,3,4 = 2 reps @ 75%
  • Set 5,6,7 = 3 reps @ 80%

 

D.

Tabata

1st: WallWalk Hold or Handstand Hold

2nd: V-Ups

 

 

%

Sonntag, 28. November

7 min Pizzabote

 

 

A.

AMRAP (with a Partner) in 10 minutes
From 0:00-2:00, AMRAP of

  • Bar Facing Burpees

 

Rest 1 minute


From 3:00-7:00, AMRAP of:

Macho Man Complex (45/30 kg)*

  • 3 Power Cleans
  • 3 Front Squats
  • 3 Shoulder-to-Overheads


Rest 1 minute


From 8:00-10:00, AMRAP of:
Thrusters (45/30 kg)

 

 

B.

10 min. AMRAP (with a Partner) in 10 minutes

  • 2 Rope Climbs
  • 20 Wall Balls 
  • 20 Box Jump Overs

 

C.

10 min. AMRAP (with a Partner) in 10 minutes

  • 20 Cal Ski 
  • 4 Rounds Hurdle Run (each Partner)

 

 

 

%

Freitag, 26. November

3 rounds: 3 Inchworm Push Ups + 10 Ring Rows + 10 Leg Raises

 

 

A.
Every 3 min for 12 min. (4 Sets)

  • Benchpress x 8-12 reps
  • Reverse Flys x 8-12 reps

 

Go heavy in Set 2-4 of Benchpress/ very light weight with the reverse flys

 

 

B.
16 min AMRAP

  • 5 Pull Ups
  • 5/5 DB Hang Clean & Jerk
  • 20 DU or 30 SU

 

C.
3 Sets with Partner of

  • 10-15 Med Ball Rotational Toss
  • 10-15 Sit Up to Medball Hits

 

 

 

%

Donnerstag, 25. November

3 rounds: 8/8 Kneeling Shoulder Press + 8 Ring Rows + 8 DB Squats

 

+ Mobility for lower Back

 

A.
20 min EMOM

5 Wall Ball Shots 9/6kg
3 Handstand Push-Ups 
1 Power Clean (go heavy!)

 

B.
Frontsquats

Every 2 min for 14 min.

Set 1 = 2 reps @ 75%

Set 1 = 2 reps @ 75%

Set 1 = 2 reps @ 75%

Set 1 = 2 reps @ 75%

Set 1 = 3 reps @ 80%

Set 1 = 3 reps @ 80%

Set 1 = 3 reps @ 80%

 

 

C.
3 Sets of 30 Russian Twists into 20 Slow Knee Tucks

 

 

 

%

Mittwoch, 24. November

3 rounds: 10 DB Deadlift with toes on bumper + 10/10 DB row + 10 Sit Ups

 

+ Mobility for Shoulder 

 

A.
Every 4 min for 20 min (Sets)

10 Pendlay Rows

8/8 Calf Raises on Bumper Ab Rollouts

6 Ab Roll Outs

4 Hang Power Snatch (same weight as Pendlay Rows)

 

B.
15 min AMRAP

  • go for max reps Sit Ups

perform 6 Deadlifts 90/60 kg at the top of each minute

 

C.
6 min on Cardio Machine for Cooldown

 

 

 

 

 

Dienstag, 23. November

3 rounds: 10 Med Ball Thruster + 5 Slow walking Burpees + 6 DB Snatches (light weight)

 

A.
CF Benchmark Workout „Ellen“

3 rounds for Time (TC: 14 min.)

  • 20 Burpees
  • 21 alt. DB Snatches (22,5/15kg)
  • 12 DB Thruster (22,5/15kg)

Rest: 5 min.

 

B.
For Time (TC: 30 min.)

  • 500m on a cardio machine
  • 50 sit ups
  • 50 DB OH lunges (1 DB) 
  • 500m on a cardio machine
  • 50 Air Squats/ Pistols
  • 50 Wall Balls 
  • 500m on a cardio machine
  • 50 DU / 75 SU
  • 50 Push ups

 

In remaining Time:
perform Box Step ups 

 

 

 

 

Montag, 22. November

3 min of Cardio

3 Rounds: 3 Inchworm Push Ups + 10 Ring Rows + 6/6 Cossack Squats

 

 

A.

3 Sets of:

8 Overhead Squats with Band and KB (barefoot for better balance)

 

B.

Every 2:30 min for 10 min (4 Sets)

  • 8-12 Single Arm DB Kneeling Press
  • 8-12 Single Arm DB Row

 

C.

Every 4 min on the min, for 12 min. (3 Rounds)

  • 20/15 Cal on a machine (1. rower / 2. ski erg / 3. AB)
  • 30 alt Back Rack Lunges (35/25kg)

D.

Tabata 1: work: Suitcase Carry with 2 DB / DB Lunges

Tabata 2: Side Plank with Knees to Elbow

 

 

 

Sonntag, 21. November - Team Class

5 min rowing / 5 min skiing

Strike @ 100m

 

A.

20 min AMRAP

Partner A completes:

  • 18/15 calorie Ski Erg
  • 12 Wall Balls
  • 6 Single Arm Devil Press 22,5/15

Partner B performs:
Max Distance Bike Erg
Switch after every round. Do not reset bike distance.

 

 

B. 

20 min AMRAP with Partner

  • 30 DU or 60 SU
  • 20 Hang Power Cleans 40/25kg
  • 10 Barfacing Burpees

 

 

 

 

Freitag, 19. November

4 Rounds of: 8 Box Step Ups + 4 Burpees + 8 Ring Rows

 

A.

8 min. EMOM

  • 8 Burpee Box Jump or Step Over 24/20 (sc. 4-6)

 

B. 

Every 1:30 for 15 min. (5 Rounds)

1st: 2-5 Muscle Ups or 6-8 Pull Ups

2nd: 12 Barbell Box Step Ups (alt.)

 

C.

10 min EMOM

6-10 Toes to Bar + 6-10 Box Jumps

 

D.

3 Sets of

30 Weighted Russian Twists Directly into 10 Plate OH Sit Ups

 

 

 

 

Donnerstag, 18. November

3 min Cardio

+ Lower Back Mobility

 

A) 

10 min Work

  • 1 Wall Walk
  • 1 Lane broad Jumps
  • 3 Box Jumps for Height
  • 10 V-Ups

 

 

B) 

Deadlift 
Every 2 min for 8 min. (4 Sets)

3 reps @ 80%

 

 

C) 

For time

21-15-9-9-15-21

  • Deadlifts 100/70
  • Burpees, Push Ups or Handstand Push Ups

D) 

1 Tabata L-Sit hanging on Pull Up Bar

 

 

 

Mittwoch, 17. November

3 min Cardio

2 Rounds: 15 Facepulls + 5 Inchworm Push Ups + 15 Air Squats

 

A) 

Benchpress

Every 2:30 min. for 12:30 min.

Set 1 = 10 reps @ 50%

Set 2 = 10 reps @ 58%

Set 3 = 10 reps @ 63%

Set 4 = 10 reps @ 63%

Set 5 = 10 reps @ 63%

 

 

B) 

10 min EMOM - (move AFAP)

4 Cluster 30/20kg

4 Burpees over Bar

 

 

C) 

For time

30-20-10

  • Pistols
  • Single Arm DB Hang Clean & Jerk (22,5/15kg)

Time Cap: 10 min.

 

 

 

Dienstag, 16. November

1 Tabata (Single under / Down Dog Toe Taps)

 

A) 

Clock runs 45 min. / Every 5 min. do 5 Burpees

 

Start with: 1000/850m on a cardio machine

 

AMRAP 

  • 10 Push ups
  • 10 Box Jumps
  • 10 Sit ups

 

After 15 min.: 1000/850m on a cardio machine

 

AMRAP

  • 2 lanes SLED Push
  • 10-15 Wall Balls (unbroken, go heavy)

 

After 30 min.: 300 DU/ 500 SU

 

AMRAP

  • 5 Devil Press (2 DB)
  • 10 DB Lunges (2 DB)
  • 15 DB Swings (1 DB)

 

B) 

Core:
2 rounds of:

  • 45 sec. Russian Twists with Plate 
  • 45 sec. Plank hold 
  • 45 sec. Mountain Climber

 

 

Montag, 15. November

3 min of Cardio

2 Rounds of 10/10 Single Leg Glute Bridge + 10 Ring Rows + 10/10 Single Leg DB Romanian DL

 

A) 

Back Squat

Every 2:30 min for 10 min

10 Sets @ 60%

 

 

B) 

Power Clean

Every 3 min. for 2 rounds (8 min)

touch ´n go in every Set, all 3 Sets in 3 min.

  • Set 1 = 4 reps @ 60%
  • Set 2 = 3 reps @ 70%
  • Set 3 = 2 reps @ 75%

 

 

C) 

5 Rounds of

 

  • 15/12 cal. SKI or ROW
  • 1 Rope Climb
  • 10 Hang Power Clean (61/43kg)
  • 1 Rope Climb

In 20 min.

 

 

 

Sonntag, 14. November - Team Class

3 Rounds: 10 Medball Clean + 3 Inchworm Push Ups + 10 Ring Rows + 3 Wall Walks

 

A) 

For Time (with a Partner)

 

  • 1000 meter Row or Ski
  • 50 Pull Ups

 

  • 1000 meter Row
  • 150 KB Swings 24/16kg

 

  • 1000 meter Row or ski
  • 50 Clean-and-Jerks 60/40kg

 

  • 1000 meter Row or Ski
  • 150 Wall Ball Shots 9/6 kg


Split the work as necessary.
Time Cap: 45 minutes

 

 

 

 

Sonntag, 14. November - Team Class

3 Rounds: 10 Medball Clean + 3 Inchworm Push Ups + 10 Ring Rows + 3 Wall Walks

 

A) 

For Time (with a Partner)

 

  • 1000 meter Row or Ski
  • 50 Pull Ups

 

  • 1000 meter Row
  • 150 KB Swings 24/16kg

 

  • 1000 meter Row or ski
  • 50 Clean-and-Jerks 60/40kg

 

  • 1000 meter Row or Ski
  • 150 Wall Ball Shots 9/6 kg


Split the work as necessary.
Time Cap: 45 minutes

 

 

 

 

Freitag, 12. November

3 rmin of Cardio

3 Rounds: 10/10 Single Arm Row + 4 Inchworm Push Ups + 10 Heel Tap over DB

 

 

A) 

Every 2:15 min. for 13:30 min. (6 Sets)

Benchpress 

  • Set 1 = 15 reps @ 40%
  • Set 2 = 12 reps @ 46%
  • Set 3 =   8 reps @ 55%
  • Set 4, 5, 6 = 6 reps x 61%

 

 

B) 

Every 4 min for 12 min.

  • 12/8 Cal Bike + all out Benchpress @ 50%

 

C)

10 min EMOM

1st: 4-12 Toes to Bar (fordert Euch)

2nd: 5 Barbell Cluster 50/35kg

 

 

 

 

 

Donnerstag, 11. November

3 rmin of Cardio

3 Rounds: 10 DB Squats + 10 Ring Rows + 10 Sit Ups

 

Fast Squat Mobility

 

 

A) 

Every 2:30 for 7:30 min. (3 Sets)

Front Squats x 8 reps @ 67%

 

Followed by...

 

Every 2:30 for 7:30 min. (3 Sets)

Front Squats with 5 sec down x 3 reps @ 58%

 

 

B) 

10 min for

  • 100 Barbell Box Step Ups

 

C)

Tabata 1: V-Ups

Tabata 2: Copenhagen Plank

 

 

 

 

 

Mittwoch, 10. November

3 rounds

10 Barbell Press + 10 Deadlift with toes on bumper + 10 Back Squats + 10 Ring Rows

 

 

A) 

10 min EMOM

  • 200/160 m row or ski

 

Followed by...

 

10 min EMOM

  • 6 Power Snatch touch´n go @ 50% or 1 RM

 

B) 

Deadlift

Every 2 min. for 12 min.

  • Set 1 = 8 reps @ 55%
  • Set 2 = 6 reps @ 64%
  • Set 3 = 5 reps @ 70%
  • Set 4 = 4 reps @ 75%
  • Set 5 = 3 reps @ 80%

 

C)

 Every 2 min. for 8 min (4 Sets of)

  • 10 Skull Crusher
  • 4-6 Chin Ups

 

 

 

 

 

Dienstag, 09. November

4 rounds

40 sec. Cardio machine / 20 sec. Rest

 

2 rounds
1 min. Spiderman Stretch (30 sec. Each Side) / 30 sec. Plank Hold

 

Workouts:

3 x 12 min. WORK with 3 min. REST

 

A) E1,5MOM

  • 1st: 10-20 Wall Balls (unbroken, go Heavy if you can with Good quality)
  • 2nd: 5-10 Burpees with Plates

 

B) AMRAP

  • 15/12 cal. ROW/SKI
  • 1 lane SLED PULL & PUSH
  • 2 lanes KB Farmers Walk
  • 20 air Squats/ 10 Pistols

 

C) For Time

  • 100 Hang DB Snatches alt.
  • 200 sit ups
  • 300 SU / 200 DU

Split as you like
(In remaining Time: Do as Many Push ups as you can)

 

 

 

 

 

Montag, 08. November

3 min of Cardio

3 Rounds of: 10 Sit Ups + 3 Inchworm Push Ups + 10 Ring Rows + 3 Burpees

 

A) 

Every 1:30 for 9 min. (6 Sets)

50 DU + 8 HSPU (sc. Push Press x 1/2 BW Male , 1/3 BW Female)

 

(DU sc. up: 75, sc. down = SU)

 

 

B) 

3 Sets of (4 min./Set)

18/14 Cal Air Bike

+ 1 all Out Set Toes to Bar (sc. V-Ups or weighted Sit Ups)

 

 

C) 

7 min EMOM

10 Band assisted Strict Pull Ups

 

5 min EMOM

10 /10 Single Arm OH banded Triceps Extensions

 

 

 

 

 

Sonntag, 07. November

 

3 Rounds of: 10 Med Ball Thruster + 3 Inchworm Push Ups + 10 Ring Rows + 3 Burpees

 

Fast Squat Mobility

 

A) 

25 min AMRAP

  • 52/42 Cal row or ski
  • 52 Wall Balls
  • 52 Box Jump Overs
  • 52 KB Hang Clean & Jerk (1 KB) 16/12kg

 

C) 

16 min AMRAP

  • 26 Toes to Bar
  • 26 Hang Power Clean 40/30
  • 26 Front Squats 40/30
  • 26 Pull Ups
  • 26 Push Press 40/30

 

 

4 min rest between AMRAPS

 

 

 

 

 

 

Freitag, 05. November

 

3 Rounds of: 10 DB Deadlift + 10 RingRows + 20 Russian Twists

 

Banded Ankle Mobility

 

A) 

10 min EMOM 

  • 1st: 2 lanes Broad Jumps
  • 2nd: 3 Box Jumps for Height

 

B) 

Every 3 min for 12 min (4 Sets)

  • 8 Pendlay Rows
  • 8 Good Mornings

 

C) 

16 min AMRAP

  • 5 Pull Ups or 3 MU
  • 10 KB Swings
  • 15 Sit Ups
  • 20 Double Unders

 

D) 

1 Tabata Monster Walk

 

 

 

 

 

 

 

 

 

 

 

Donnerstag, 04. November

3 min of Cardio

3 Rounds of: 10 alt. Cossack Squats + 10 Band Pull Aparts + 20 Russian Twists

 

 

A) 

6 min EMOM 

Backsquats x 7 reps @ 65% of 1 RM Back Squats

 

 

B) 

Every 2:30 min. for 7:30 min. (3 Sets)

Frontsquats x 5 reps @ 65% of 1 RM Front Squat

 

 

C) 

5 Rounds (not for time) of:

10 Benchpress @ 61% of 1 RM

5 Wall Walks or 15 m Handstand Walk

3 Rope Climbs (scaled up: go legless!)

 

Time Cap: 20 min.

 

 

D) 

For time:

100 Pistols

 

Time Cap: 10 min.

 

 

 

 

 

 

 

 

 

 

 

 

Mittwoch, 03. November

3 min of Cardio

3 Rounds of: 10 Band Pull Aparts + 10 Toe Up DB Romanian Deadlift + 10 Banded Deadbug

 

 

A) 

10 min EMOM (10 reps)

Power Clean x 1 rep

Build up in weight over the 10 Sets

 

 

B) 

Every 2 min. for 12 min. (6 Sets)

Deadlift

Set 1 = 8 reps @ 55%

Set 2 = 5 reps @ 68%

Set 3 = 4 reps @ 76%

Set 4 = 3 reps @ 83%

Set 5 = 1 rep @ 89%

Set 6 = 10 reps @ 50%

 

 

C) 

Every 3 min. for 12 min. (4 Sets)

8-12 Single Arm DB Row (each side)

8 Ab Roll Outs

 

D) (optional)

1 Tabata Turkish Sit Ups

 

 

 

 

 

 

 

 

 

 

 

Dienstag, 02. November

1 min. Cardio machine

1 min. slow Burpees

1 min. Plank Hold

1 min. slow Air Squats

1 min. Cardio machine

 

 

A) 

For time with Time Cap 20 min.

4 Rounds of

  • 300/250m row
  • 5 Man Makers
  • 250/200m ski
  • 5 Devil Press

In remaining time AMRAP:

  • 1 Lane Sled Push
  • 5 Air Squats

 

5 min rest

 

B) 

For time with Time Cap 20 min.

  • 20 Box Jumps
  • 20 Push Ups
  • 20 KB Swings
  • 20 Lunges
  • 20 Sit Ups
  • 20 KB Push Press
  • 20 Wall Balls
  • 20 Burpees
  • 20 DU

in remaining time AMRAP:

6 KB Box Step Ups (1 KB)

6 KB Deadlift (2KB) with KB weight from Push Press)

 

C) 

1 Tabata Turkish Sit Ups

 

 

 

 

 

 

 

 

Montag, 01. November

Warmup: "Roxanne"

 

 

In Teams of 2 (you go / I go)

9 min work in each AMRAP / 3 min rest.

 

AMRAP 1 (Raum 2)

2-4-6-8-10-12-14-16-...

  • Single Arm DB Box Step Overs 24"
  • alt. Single Arm DB Hang Clean & Jerk

 

(hold DB for 8 min in 1 Hand even during your rest period, if 1 DB touches Ground or Box, perform 10 sync. Burpees for penalty

 

AMRAP 2 (Cardion Raum)

  • 14 Cal Ski Erg und...

2-4-6-8-10-12-14-16-...

  • Sandbag Clean & Jerk 40/20-25kg

 

AMRAP 3 (RAUM 1)

2-4-6-8-10-12-14-16-...

  • Partner Wall Balls
  • Handstand Push Ups (sc. Push Ups)

 

AMRAP 4 (Raum 4)

2-4-6-8-10-12-14-16-...

  • Toes to Bar (sc. Hanging Knee Raises)
  • Barbell Shoulder to Overhead 40/30

 

 

 

 

 

 

 

 

Sonntag, 31. Oktober

For 12 min.

Deadly Rowing Game

Row for 150m

loss < 5 m: 10 Burpees

Loss > 5 m: 2 lanes Rope Pull

Loss at Strike: 20 Sandbag Squats

 

 

A. Haloween Workout 

in Teams

 

40 min AMRAP

10 Devil Thruster 2x15/2x10kg

20 Bloody Hands Pulls

30 Bloody Shinbone Jumps 30/24"

4 Deadly Rope Climps

50 Cal Devil Bike Sprints

60 Deadlift 40/30

 

 

 

 

Mittwoch, 27. Oktober

3 min of Cardio

3 Rounds of: 10 DB Deadlift with Toes on Bumper + 8 Ring Rows + 6 Knees ot Elbow (strict)

 

A.

Deadlifts

Every 2 min for 12 min. (6 Sets)

  • Set 1 = 10 reps @ 50%
  • Set 2 =   8 reps @ 55%
  • Set 3 =   6 reps @ 64%
  • Set 4 =   5 reps @ 70%
  • Set 5 =   4 reps @ 75%
  • Set 6 =   3 reps @ 83%

 

 

B.

Every 2 min. for 12 min (6 Sets)

4 Burpees over Bar

6 Deadlift 100/65

8 Toes to Bar

max reps DU or SU

 

 

C.

For time

  • 24/18 Cal Bike
  • 10 Burpees

 

 

 

 

 

 

Dienstag, 26. Oktober

2 Rounds (50 sec ON/10 sec OFF)

  • 1st: ski
  • 2nd: Plank Shoulder Taps
  • 3rd: Row
  • 4th: Plank Knee to Elbow

 

10 sec to switch

 

 

A.

Buy in: 

1000m row/ 1000m ski / or 1500m Airbike

 

AMRAP

50 Wall Balls

25 DB Front Stepping Lunges

50 Sit Ups

25 Single Arm DB Thruster

50 DU / or 75 SU

25 Single Arm Snatches

500m Airbike

25 Push Ups on DB

5 lanes Burpee Broad Jumps

 

Every 5 min. do 5 V-Ups or Leg Raises

 

 

 

 

 

 

 

CrossFit Bad Marienberg

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Vor der Heeg 3
56470 Bad Marienberg (Eichenstruth)
Tel.: +49 177-7240851
info@crossfit-badmarienberg.de

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