Equipment

Montag, 12. Juni

400m run

8 min. work: 10/10 banded Heel Taps + 10 weighted Prone Angels + 10 DB 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 sc. Hang Power Snatch (light weight)

2nd: barfacing Burpees for Speed

3rd: Single Arm DB Hang Clean & Jerk

4th: alt. Pistols

5th: L-Sit Hang on Pull Up Bar

6th: Barbell Rows (same weight)

 

B.

1 Tabata Superman / Hollow Rock

 

 

 

 

Sonntag, 11. Juni

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, 09. Juni

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.

8 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 10 min (5 Sets)

  • 6 heavy Deadlift + 10 Hanging Knee Raises

 

 

C.

"Renegade"

20 min. AMRAP

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

 

 

 

 

 

 

 

 

Donnerstag, 08. Juni - Restday

 

 

 

 

Mittwoch, 07. Juni

400 m run

then 10 min work:

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

 

A.

20 min EMOM (4 Sets)

  • 1st: 8 backrack Lunges left
  • 2dn: 8 backrack Lunges right
  • 3rd: all out Gorilla Rows
  • 4th: all out DB weighted Sit Ups
  • 5th: rest

 

 

B.

10 min AMRAP

  • 8 Shoulder to Overhead 40/30kg
  • 16 Deadlift (40/30kg)
  • 24 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

 

 

 

 

 

 

 

 

 

Dienstag, 06. Juni

Warm up:
EMOM for 6 min.
1. ROW/SKI
2. Med Ball Thruster

 

A.

WORKOUT

AMRAPs - WORK: 20 min./ REST: 2 min.

 

1.

  • 200m ROW/SKI 
  • 15 Wall Balls
  • 200m RUN
  • 15 Sit ups

 

2.

  • 10 Pull ups/ 5 C2B Pull ups
  • 10 Box Jumps
  • 10 Toes to Bar
  • 50 DU

 

B.

CORE TABATA

Flutter Kicks / V-ups

 

 

 

 

 

 

 

 

Montag, 05. 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/Triceps

 

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

 

 

 

 

 

 

 

Sonntag, 04. Juni

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, 02. 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: 1-2 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

 

 

 

 

 

Donnerstag, 01. 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, 31. Mai

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)

 

 

 

Dienstag, 30. Mai

Tabata Shuttle run / Med Ball Thruster

 

A.

Running Clock for 45 min.

1 round

  • 800m ROW/SKI
  • 80 DU
  • 800m RUN

 

REST: 2 min.

 

2 rounds

  • 40 Box Jumps
  • 40 Wall Balls 
  • 40 Sit ups

 

REST: 2 min. 

 

3 rounds

  • 20 Burpees
  • 20 KB Swings
  • 20 lanes Shuttle Runs


B.

Tabata Hollow Hold / Superman (if time)

 

 

 

Sonntag, 28. 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 10 Runden à 10 Pull Ups, 20 Push Ups, 30 Squats, oder in 20 Runden à 5-10-15. Wer eine Gewichtsweste verfügbar hat, darf sie gerne tragen, sofern ihr damit alle Bewegungsstandarts sauber erfüllt, aber auch Bodyweight ist das Workout echt cool! Habt Spaß!!!

 

 

 

 

 

Freitag, 27. 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
  • 6 Toes to Bar or 10 Sit Ups

Perform 20 DU/30 SU to end each round

 

Time Cap 20 min.

 

 

C.

1 Tabata V-Ups 

 

 

Donnerstag, 25. Mai

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 3 min for 12 min (4 Sets)

Deadlift + Benchpress

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

 

B.

4 Rounds for time (RX+: 5 Rounds)

  • 12 DB Snatch 22,5/15kg
  • 6 Burpee Box Jump Overs
  • 400 m run or 36/30 Cal. on a Cardio Machine

 

Time Cap: 20 min.

 

 

C.

1 Tabata Starfish

 

 

 

 

 

 

 

 

Mittwoch, 24. Mai

3 min on a machine or 400m run

 

5 min.:

  • 8 DB Deadlift (Toes up) + 8/8 Turkish Sit Ups + 8/8 Touchdown Squats + 8 Ring Rows

 

A.

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

 

B.

20 min EMOM

  • 1st: 2 Ropeclimbs (RX+: Legless)
  • 2nd: 4/4 Single Arm DB Overhead Squats or Overhead Lunges (RX+: Double KB 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.

For time:

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

Wall Balls

Push Ups (RX+: HSPU)

 

D.

if time left...

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

 

 

 

 

 

Dienstag, 23. Mai

Tabata 

  • Box Step ups
  • Scap Pull ups
  • Med Ball Thruster 
  • Single Under

 
A.

Workout For Time - TC 45 min.
 
800 m Run


21-15-9 

  • Thrusters (43/30kg)
  • Pull-Ups

 

800 m Run


30-20-10

  • Kettlebell Swings (24/16kg)
  • Toes To Bar
  • Double-Under
  • Sit-Ups

 

800m Run


2-4-6-8-…-20

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

 

800 m RUN

*cal. on Cardio

 

B.

Core-Tabata

Plank/ Side Plank/ Back Plank

 

 

 

 

 

Montag, 22. Mai

2 Rounds of: 8/8 banded Heel Taps + 8 weighted Prone Angels + 8 Ring Rows + Touchdown Squats

 

+ Mobility Lower Back

 

 

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

 

 

 

Sonntag, 21. Mai

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)

 

B.

Tabata Starfish

 

 

 

 

 

 

Freitag, 19. Mai

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)

12/9 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)

 

 

 

 

Donnerstag, 18. Mai - Restday

 

 

 

 

Mittwoch, 17. Mai

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 (RX+: 5 Rounds)

  • 400 m run or 36/30 Cal.
  • 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

 

 

 

Dienstag, 16. Mai

400m Run + Tabata Med Ball Thruster / Single Under

 

 

A.

 Workout „Captain Tom“ (Running Version)
TC: 45 min.

 

10 Rounds of

  • 30 Lunges
  • 4 Devil Presses (2x50/35 lb)
  • 19 Air Squats
  • 20 Double-Unders

 

*200m RUN after each round 

 

Directly into:

100 Burpees

 

RX+: with weightvest

 

 

 

B.

Core - Tabata 

Plank to Push up

 

 

 

 

Montag, 15. Mai

10 min work: 

  • 8 Glute Bridges with Hands on Wall
  • 8 seated banded Hip Abduction
  • 8/8 Single Leg Touchdown Squats
  • 8 Ring Rows

A. 

work up to training weight in 8 min.

then...

 

Frontsquats

Every 2 min for 5 Sets

  • 5 heavy reps

 

B.

12 min AMRAP

4 Toes to Bar

6 alt. DB Snatch

4 Pull Ups or 2 Muscle Ups

6 alt. DB Snatch

 

C.

For time - Time Cap: 10 min.

100 Barbell Lunges

 

 

 

Sonntag, 14. Mai - 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)

 

D.

6 min for max total weight Deadlift

 

E.

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

 

3 min rest between workouts

1 works / 1 rests

 

 

 

 

 

Freitag, 12. Mai

8 min work: 

  • 10/10 Heel Taps with Foot on Bumper
  • 10 Ring Rows
  • 10/10 Windmills
  • 10 EOO Leg Raises

A. 

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

(touch´n go, perfect form!)

 

 

B.

For time

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

  • Deadlift @ 60% of your 1 RM)
  • Sit Ups (RX+: Toes to Bar)

 

Finish each Round with 200m run or 26/20 Cal of Cardio

 

Time Cap: 30 min.

 

 

C.

Iif time left 1 Tabata Handstand Hold

 

 

 

Donnerstag, 11. Mai

10 min work: 

  • 10/10 banded Lunges
  • 10 Ring Rows
  • 10 Half Prone Angels
  • 10/10 Heel Taps on Bumper

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

 

 

 

Mittwoch, 10. Mai

 

A.

10 min work: 

10 EOO Leg Raises

5/5 Windmills

10 Prone Angels

10/10 banded Lunges

10 Ring Rows

 

 

B.

16 min EMOM - 4 Rounds

1st: 6-12 Toes to Bar or practice TTB

2nd: 6-12 Burpees over Bar

3rd: 6-12 Barbell Ab Roll Outs

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

 

C.

20 min AMRAP

  • 6 HSPU or Push Ups
  • 9 Pull Ups
  • 400 m run or 36/28 Cal of Cardio

Time Cap: 15 min.

 

 

 

 

 

Dienstag, 09. Mai

Tabata

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

  • 6 Burpees
  • 8 Toes to Bar
  • 10 Pistols 


AMRAP 2 und 5

  • 10 cal. ROW/SKI
  • 10 Wall Balls
  • 10 Push ups


AMRAP 3 und 6

  • 90 SU / 45 DU
  • 6 Pull ups (RX+: 4 C2B Pull ups  or 2 MU)
  • 3 HSPU

 

 

 

 

 

Montag, 08. Mai

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 (3 Sets)

18/12 Cal AB

16 alt. Double KB Single Arm Thruster

 

B.

B.1

Shoulder Press

work up to a Set of 6 heavy Reps in 8 min.

 

then...

B.2

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

Shoulder Press x 3 reps (go heavy with perfect form!)

 

C.

For time

50-40-30-20-10

  • KB-Swings
  • Sit Ups

Time Cap: 12 min.

 

 

 

 

 

 

Sonntag, 7. 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, 5. Mai

3 min Cardio or 400 m run

6 min. 8/8 Heel Taps with Foot on Bumper + 4 Inchworm Push Ups + 8 weighted Prone Angels

 

A.

8 min EMOM

8 KB Swings am. Style + 1 Wall Walk

 

 

B.

30 min AMRAP

1 HSPU

8 Pistols

20 DU or 40 SU

200 m run

 

2 HSPU

8 Pistols

20 DU or 40 SU

200 m run

 

3 HSPU

8 Pistols

20 DU or 40 SU

200 m run

 

Continue with this pattern, addin 1 rep HSPU per Round

 

 

C.

Tabata Hang On Pull Up Bar / V- Ups

 

 

 

 

 

 

 

Donnerstag, 4. Mai

3 min Cardio or 400 m run

2 Rounds: 10 Ring Rows + 3 Inchworm Push Ups + 10 Glute Bridges with Hands on Wall

 

+ Mobility for Lower Back

 

A.

6 min EMOM

4/4 DB Hang Clean & Jerk + 4 Single Arm DB Burpees 

 

B.

Every 3 min for 12 min.

  • 8-12 Benchpress  +  8-12 Deadlift

 

C. "Macho Taco"

Five 3-minute AMRAPs in 19 minutes

  • 60 DU or 120 SU
  • 20 Jumping Lunges
  • + max Rounds of Dumbbell Macho Man (2x22,5/15 kg)*

 

Rest 1 minute between AMRAPs

 

*1 Round of Macho Man consists of: 3 Power Cleans, 3 Front Squats, and 3 Jerks

 

 

 

 

 

 

Mittwoch, 3. Mai

3 min Cardio or 400 m run

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

 

+ Mobility for Squat

A.

8 min EMOM

8 Wall Balls + 8 Sit Ups

 

B.

Frontsquats

Every 2:30 min for 10 min.

Set 1 = 8 x 62%

Set 2 = 6 x 71%

Set 3 = 4 x 81%

Set 4 = 4 x 86%

 

4 min EMOM

2 Backsquats (go heavy)

 

C.

12 min AMRAP

4 alt. Single Arm Devil Press

6 Pull Ups

8 Plate weighted Sit Ups 20/10kg

 

 

 

 

 

 

Dienstag, 2. Mai


6 min.

  • 5 Air squats, 5 Back Squats, 5 Front Squats, 5 OH Squats
  • 5 Power Clean, 5 Squat Clean
  • 5 Shoulder Press, 5 Push Press


 

A.


Workout - For Time, TC: 45 min.
5 rounds
 
200m RUN
16 Squats
 
1. Round: Air Squats
2. Round: Pistols
3. Round: Back Squats (43/30kg)
4. Round: Front Squats (43/30kg)
5. Round: OH-Squats (43/30kg)
 
Directly into
 
4 rounds
 
200m Run
16 Cleans
 
1. Round: Power Cleans (43/30kg)
2. Round: Hang Power Cleans (43/30kg)
3. Round: Squat Cleans (43/30kg)
4. Round: Hang Squat Cleans (43/30kg)
 
Directly into
 
3 rounds
 
200m Run
16 Push
 
1. Round: Push ups
2. Round: Push Press (43/30kg)
3. Round: Push Jerks (43/30kg)
 
 
Directly into
 
2 rounds
 
200m Run
16 Pull ups
 
1. Round: C2B Pull ups
2. Round: Pull ups
 
Directly into
 
1 round
 
200m Run
16 TTB  

 

 

 

 

 

Sonntag, 30. April

300 m Partner Sandbag Carry

2 Rounds: 10 Ring Rows + 5 Burpees + 10 Wall Squats

 

 

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 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 Carry (1x75lbs/1x50lbs)

 

Time Cap: 45 min.

 

 

 

 

 

Freitag, 28. April

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

 

 

 

 

 

Donnerstag, 27. April

400m run or 3 min of Cardio

8/8 Single Leg Glute Bridges + 8 Hanging Knee Raises + 8 Goblet Squats

 

A.

Backsquats

Every 2:30 min for 10 min.

Set 1 = 8 x 62%

Set 2 = 6 x 71%

Set 3 = 4 x 81%

Set 4 = 4 x 86%

 

4 min EMOM

2 Frontsquats (go heavy)

 

B.

For time

30/24 - 20/16 - 10/8 cal. Cardio or 400-300-200m run

15-10-5 TTB

15-10-5 Deadlift @ 60% of 1RM

 

TC 15 min.

 

C.

1 Tabata

Biceps Curls / L-Sit Hang on Pull Up Bar

 

 

 

 

Mittwoch, 26. April

400 m run or 3 min Cardio

then 10 min work:

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

 

A.

Every 1:30 min for 12 Sets

  • 1st: 1/1 Lane DB Overhead Lunges
  • 2dn: 8-12 Ab Roll Outs
  • 3rd: all out Gorilla Rows
  • 4th: 8/8 DB Kneeling Press

 

 

B.

10 min AMRAP

  • 8 DB Shoulder to Overhead (2 DB)
  • 20 Double Unders or 40 Single Unders
  • 8 alt. Pistols

 

C.

Tabata 1: Copenhagen Plank

Tabata 2: Monster Walk

 

 

 

 

 

 

 

 

 

Dienstag, 25. April

Tabata 

  • Shuttle Run
  • Med Ball Thruster 
  • Scap Pull ups
  • Inchworm


6 min. to find Workout weight Clean and Jerk 

 

A.

Workout 

Amrap for 45 min. with buy in 

 

Buy in 
800m RUN (+200)

 

Amrap 

  • 200m Run
  • 15 Air Squats
  • 10 Push Ups
  • 5 Pull Ups
  • 1 Clean and Jerk 61/43 kg

*10 Burpees after 3 rounds 

 

 

B.

 Core Tabata

Hollow Hold/ Superman

 

 

 

 

 

Montag, 24. April

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

 

 

 

 

 

 

 

Sonntag, 23. April

400 m run or 3 min. of Cardio

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.

7 min AMRAP

  • 20 DB Hang Squat Cleans 
  • 6 Wall Walks

 

C.

7 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, 21. April

3 min of Cardio or 400m run

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.

Every 2 min for 10 min.

6-8 Strict Press

 

 

C.

20 min AMRAP

  • 200 m run or 300 m of Cardio
  • 6 Push Ups or HSPU
  • 7 Pull Ups
  • 8 alt. Single Arm Devil Press
  • 9 Plate weighted Sit Ups (20/10kg)

 

 

 

 

 

 

Donnerstag, 20. April

3 min on a Cardio Machine

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

 

+ Squat Mobility

 

A.

Frontsquats

Every 2:30 for 15 min.

  • 1st: 10 Front Squats
  • 2nd: 10 Back Squats (same weight as FS)

build over the course of the Sets

 

 

B.

Every 4 min. for 16 min.

20/16 Cal Row or Ski or Bike + 6 Pull Ups + 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, 19. April

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

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

 

A.

6 min of.

8 /8 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

 

 

D.

Flight Simulator 

5-10-15-20-25-30-25-20-15-10-5

  • Unbroken Double Unders or Unbroken Single Unders
  • Sit Ups

TC: 10 min.

 

(sc.: work up to 40 or 30)

 

 

 

 

 

Dienstag, 18. April

2 rounds
30 sec. ON - 15 sec. OFF

  • Single Under
  • OH Squats
  • Scap Pull Ups

 

5 min. to find Workout weight OH Squats

 

Workout "The Running CrossFit Girls" - TC: 45 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

*200m RUN after each round

 

 

C.

Helen
3 rounds

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

 

 

 

 

Montag, 17. April

400 m run

4 min.: 10 Ring Rows . 10 DB Deadlift + 10 Wall Squats

 

Mobility Lower Back

 

A.

Every 90 sec for 15 min (10 Sets)

  • 6 Deadlift + 3 Chin Ups (go heavy)

 

 

B.

15 min AMRAP:

  • 8 DB Box Step Ups 
  • 6 DB Burpees
  • 4 DB Thruster
  • 200 m run or 300 m of Cardio

RX: 2x22,5/2x15

 

C.

Every 2 min for 6 min.:

all out Toes to Bar or Hanging Knee Raises + max Time in Plank

 

 

 

Sonntag 16. April

400 m run or 3 min of Cardio

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, 14. April

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.

Every 3 min for 9 min.

8 Backrack Lunges each leg (go heavy)

 

C.

if time

Tabata Handstand/V- Ups

 

 

 

 

 

Donnerstag, 13. April

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)

 

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 Good Mornings

 

 

 

 

Mittwoch, 12. April

400 m run or 3 min of Cardio

then 3 Rounds

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

A.

in 10 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, 11. April

Warm up:
5 min. 10 Box Step Ups 5 Scap Push ups 5 Med Ball Thruster 20/20 Spiderman

 

A.

3 Rounds - 4 min. AMRAPs/1 min. REST

 

1.

  • 30 DU / sc. 60 SU
  • 10 Toes To Bar / sc. Single Leg Toes To Bar

 

2.

  • 6 Burpees
  • 6 Push ups
  • 6 Pistols

 

3.

  • 10 Box Jumps
  • 5 C2B Pull Ups

 

B.

CORE
Tabata Plank to Push up

 

 

 

 

 

Montag, 10. April

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

 

A.

WORKOUT: 4 x AMRAP a 8 min. with 2 min. REST

 

AMRAP 1:

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

 

AMRAP 2:

  • 2 Rope Climbs
  • 10/10 Single Arm KB Swings
  • 200m RUN

 

AMRAP 3:

  • 10 Burpee Pull Ups (sc. Burpees to Target)
  • 20 alt. DB (1) Box Step ups
  • 20 DU / 20 Crossover / 40 SU

 

AMRAP 3:

  • 7 Toes to Bar or HKR
  • 5/5 DB Hang Clean & Jerk 22,5/15
  • 3 Wall Walks

 

B.

Tabata: Plank Shoulder Tabs / Plank Jacks

 

 

 

 

 

Sonntag, 9. April

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, 7. April

400 m run

8 min. 5/5 Best Stretch + 10 DB Deadlift + 10 Ring Rows + 5 Inchworm Push Ups

 

CrossFit Hero WOD "Lumberjack 20"

For Time
20 Deadlifts 125/82,5
400 meter Run
20 Kettlebell Swings 24/16
400 meter Run
20 Overhead Squats 52,5/35
400 meter Run
20 Burpees
400 meter Run
20 Chest-to-Bar Pull-Ups
400 meter Run
20 Box Jumps (24/20 in)
400 meter Run
20 Dumbbell Squat Cleans 20/15
400 meter Run

 

Tabata

Plank / Hollow Hold

 

 

 

 

Donnerstag, 6. 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 or 300m of Cardio

 

 

 

 

 

Mittwoch, 5. April

1 Tabata Burpee Shuttle Run

4 min. of 10 DB Deadlift Toes on Bumper + 10 weighted Prone Angels

 

Mobility Ankle/Lower Back

 

 

A.

8 min EMOM

4/4 DB Hang Clean % Jerk + 4 Burpees

 

B.

Work for 20 min.

  • 10 Deadlift (go heavy)
  • 40 SU or 60 SU 
  • 1 Rope Climb
  • 1 Lane Rope Pull

C.

1 Tabata Copenhagen Plank

1 Tabata Monster Walk

 

 

 

 

 

Dienstag, 4. April

400m RUN


Tabata:

  1. Med Ball Thruster
  2. Plank
  3. Shoulder Tabs in Push up Position
  4. Air Squats
  5. Scap Push ups
  6. Lunges
  7. Scap Pull ups
  8. Med Ball Shoulder Press

 

 

 

Workout

TC: 45 min.

 

800m RUN

4 rounds of: 

  • 40 DU 
  • 16 Box Jumps
  • 8 Pull ups (RX+: 6 C2B oder 4 MU)
  • *200m RUN after 2 rounds

 

400m RUN

4 rounds of: 

  • 500m ROW/SKI/ 1000mBIKE ERG
  • 25 Wall Balls 

*200m RUN after 2 rounds
 


400m RUN
4 rounds of

  • 9 Burpees
  • 6 TTB
  • 3 HSPU

*200m RUN after 2 rounds


 
800m RUN

AMRAP in Remaining time:

  • 200m RUN
  • 200m KB Farmers Walk

 

 

 

 

 

Montag, 3. April

6 min.

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

 

A.

20 min. EMOM

  • 1st: practice Crossovers or DU
  • 2nd: 8 Ab-Roll-Outs
  • 3rd: 16 Gorilla Rows
  • 4th: 8/8 DB Lunges mit foot on Bumper
  • 5th: rest

 

B.

12 min AMRAP

  • 4 DB Hang Squat Cleans
  • 6 V-Ups
  • 8 DB Rows

RX: 22,5/15kg

 

 

C.

Tabata

  • DB Hammer Curls

 

 

 

 

Sonntag, 2. April

6 min EMOM

  • 30 Single Unders
  • 3 Inchworm Push Ups
  • 10 Ring Rows

 

 

A.

12 min AMRAP

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

Box Jump Over

Syncro Plate Ground to Overhead

 

> perform 1 syncro Wall Walk after each Round

 

 

 

4 min rest

 

B.

12 min AMRAP

for max Cal. ski or row

Partner A works on Cal.

Partner B performs 2 Lanes of Sled Push

the switch

 

4 min rest

 

C.

12 min AMRAP

-4-6-8-10-12-14-16-18-...  Double KB Single Arm Thruster

20 Plate weighted Partner Sit Ups

2 Rope Climbs

 

 

 

 

Freitag, 31. März

6 min EMOM

  • 30 Single Unders
  • 3 Inchworm Push Ups
  • 10 Ring Rows

 

 

A.

10 min work

8/8 Turkish Sit Ups

4 Box Jumps for Height

8/8 Band Lat Pulls in Plank

 

 

B.

Every 4 min. for 12 min. - 3 Rounds - 

20 banded Pull Ups

all out Single Arm DB Benchpress (goal: > 10 reps, start with weak side, same reps each arm)

 

C.

18-14-10-14-18

  • DB Snatch (22,5/15kg)
  • Burpees

TC: 12 min.

 

D.

(if time) Tabata

V-Ups + Handstand Hold

 

 

 

Donnerstag, 30. März

6 min EMOM

  • 1st: row/ski/bike
  • 2nd: 10 Wall Balls with light weight

 

+ Mobility for Squat

 

 

A.

10 min to work on Overhead Stability / Overhead Squats

with Bamboo Bar + Band and KB

(Overhead Squats and/or Overhead Carry

 

 

B.

Every 2 min. for 10 min.

Overhead Squats - 5 sets

 

  • Set 1 x 5 x 55% 
  • Set 2 x 5 x 64% 
  • Set 3 x 4 x 67% 
  • Set 4 x 4 x 72% 
  • Set 5 x 5 x 55%

 

C.

Dumbbell Version of "Macho Man"

Goal: 10-15 min EMOM

  • 3 DB Power Clean
  • 3 DB Front Squats
  • 3 DB Push Jerks

 

 

 

Mittwoch, 29. März

3 minutes of Cardio (or 400m run)

2 Rounds: 5 Push Ups + 30 sec Plank + 10 Ring Rows + 5-10 Hanging Knee Raises

 

 

A.

Every 2min. for 12 min.

8 Pendlay Rows

8 weighted Sit Ups

 

B.

5 Rounds for time of:

  • 400 m run (or 40 Cal on Cardio Machine)
  • 10 Pull Ups or 3 Muscle Ups
  • 10 heavy Deadlifts unbroken
  • 20 alt. Single Arm DB Overhead Walking Lunges (switch hand after 10reps)

Time Cap: 25 min.

 

 

 

 

Dienstag 28. März

Tabata
Shuttle Run
Stepping Burpees
Box Step Ups
Shuttle Run
Scap Pull ups
Med Ball Thruster
Shuttle Run
Hanging Knee Raises

 

A.

“Felix the Cat”, TC: 25 min.

6 Rounds for Time

  • 9 Burpees
  • 9 Box Jumps (24/20)
  • 9 Pull Ups
  • 9 Thruster (40/20 kg)
  • 9 Toes To Bar

RX+: wear a weight vest

REST: 3 min.

 

 

B.
3 x 2:30 min. WORK - 30 sec. REST

  • 30 Cross Over / 60 Single Under

max Reps Wall Balls in remaining time

REST: 2 min.

 

C.

3 x 2 min. WORK - 30 sec. REST

  • 6 lanes Burpee Shuttle Run

max. Plank Hold in remaining time

 

D.

CORE TABATA

Kettlebell Crush Grip Hollow Flutters / Kettlebell Crush Grip L Crunches

 

 

 

 

 

 

Montag 27. März

3 min of Cardio

5 min. of 3 Inchworm Push Ups + 10 Ring Rows + 6 banded Shoulder Press + 10 banded Shoulder Dislocates

 

+ 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 (RX: 40/30kg)

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 26. März

3 min of Cardio

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

 

In Teams of 2

 

A.

20 min AMRAP

200 meter Partner Run
20  DB Snatch
20 Burpee Box Jump Overs (24/20 in)

20 Pull Ups

 

4 min rest

 

20 min AMRAP

200 m Partner Run

60 Double or 120 Single Unders

40 Wall Balls 9/6
20 Toes to Bar

 

 

 

 

Freitag, 24. März

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 

25 min AMRAP

 

400 m run

40 DU or 80 SU

30 Sit Ups

20 Push Ups

10 Pull Ups

 

 

C. 

1 Tabata Plank/Hollow Rock

 

 

 

 

Donnerstag, 23. März

3 min of Cardio

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

 

 

A.

20 min work for Strength

  • 8 Landmine 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.

10 min EMOM

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

 

C.

Tabata 1: work Single Leg V-Ups / Leg Raises

 

Tabata 2: Hang on Pull Up Bar

 

 

 

 

Mittwoch, 22. März

3 min Cardio

4 min of: 8/8 Single Arm DB banded Press+ 8 Ring Rows + 8 weighted Prone Angels + 8/8 Turkish Sit Ups

 

A.

Find a 1 RM Benchpress for the Day in 10 min.

 

then: 

 

Every 1:30 for 9 min. 

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

 

 

B.

18 min work

  • 20/15 Cal Cardio
  • 1 Rope Climb
  • 4-12 Toes to Bar
  • 8 Box Jump Overs

 

 

 

 

 

 

 

Dienstag, 21. März

400m RUN


3 rounds

  • 5 Scap Pull Ups
  • 5 Wall Walks 
  • 10 seated DB Press
  • 10 Scap Push ups
  • 15 sec Hollow Hold
  • 15 sec Handstand Hold  

 

A.

Running Nate

Amrap for 20 min.

 

  • 2 MU (sc.: 2 C2B oder 4 PU)
  • 4 HSPU
  • 8 KB Swings

*200m RUN after 2 rounds 

 

 

Rest: 3 min.

 

B.

Angie

For Time, TC: 20 min.

  • 100 Pull-Ups
  • 100 Push-Ups
  • 100 Sit-Ups
  • 100 Air Squats

*split as you want

 

 

 

 

 

Montag, 20. März

3 min Cardio

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

3 min practice of: Bear Complex with empty Barbell or PVC 

 

A.

Every 2 min. for 12 min. - 6 Sets

Bear Complex

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 behind the Neck Push Press

 

 

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

 

 

 

Sonntag, 19. März

400m Run
4 min.:

  • 5 Inchworm Push Ups
  • 5 Air Squats 
  • 5 Ring Rows

 

A. in Teams of 2

12 min AMRAP

  • 6 Wall Balls
  • 9 KB Swings
  • 12 Sit Ups

Partner A works on AMRAP / Partner B 200 m run

(switch after each run)

 

B. in Teams of 2

12 min AMRAP

  • 2 Wall Walks
  • 20 Double or 40 Single Under
  • 2 Lanes of Single Arm DB Overhead Lunges

Partner A works on AMRAP / Partner B 300 m Ski

(switch after each 500 m ski)

 

C. in Teams of 2

12 min AMRAP

  • 6 Pull Ups
  • 8 DB Snatch
  • 10 AB Roll Outs

Partner A works on AMRAP / Partner B 300 m row

(switch after each 500 m row)

 

 

 

 

 

Freitag, 17. März

3 min of Cardio

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

for 6 min: 8/8 Banded KB Bottom Up Press + 8/8 KB Windmills + 8 Prone Angels

 

Set up Equipment and work up to training weight

 

A. EMOM 20

  • 1st: 8-12 Benchpress
  • 2nd: 10 Box Jumps
  • 3rd: max time Handstand Hold
  • 4th: 8-12 DB weighted Sit Ups

 

B.

8 min AMRAP

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

 

C.

2 Sets of

1 min KB or DB overhead Carry l

1 min KB or DB overhead Carry r

1 min rest

 

 

 

 

 

Donnerstag, 16. März

3 min of Cardio

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

 

A. 

8 min EMOM

3-6 strict Pull Ups + 6 DB Push Press

 

 

B.  

20 min AMRAP

40 Double Unders /80 SU

30 Air Squats

20 Push Ups (scaled:10)

10 KB Swings

 

RX+: wear vest

 

 

C. 

Every 3 min for 9 min. -3 Sets-

8-12 Single Arm DB Rows on Bench l/r

8-12 Ab Roll Outs

 

 

D. 

1 Tabata Plank/Flutter Kicks

 

 

 

 

Mittwoch, 15. März

3 min of Cardio

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

 

+ Squat Mobility

 

A.

Find a 1 RM Frontsquat for the Day in 12 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 of Cardio + 20 Barbell Lunges

 

C.

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

 

 

 

 

 

Dienstag, 14. März

Kettlebell Fun

Technique with light weight 3 rounds

  • 5 KB Snatch l
  • 5 KB Push Press l
  • 5 KB Hang Clean l
  • 5 KB Swings l
  • 5 KB Thruster l

 

  • 5 KB Snatch r
  • 5 KB Push Press r
  • 5 KB Hang Clean r
  • 5 KB Swings r
  • 5 KB Thruster r

 

 

A1.

20 min. WORK (AMRAP)
4 min. REST

 

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

*
60 DU / 120 SU 
after each round

 

A2.

  • 6/6 KB Thruster 
  • 3/3 KB Box Step Over
  • 6 Burpees over KB
  • 6 leg raises over KB
  • 6 Goblet Squats

*
5 Push ups + 10 Pull ups 

after each round

 

 

 

 

 

Montag, 13. März

4 min.

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

With empty Barbell:

  • 10 superslow Deadlift
  • 10 Hang Power Clean
  • 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 Clean 
  • Burpees over Bar

 

C.

Every 3 min. for 9 min. -3 Sets-

10 Plate weighted Sit Ups + 10 Barbell Biceps Curls

 

 

D.

Tabata for max. reps Sit Ups

 

 

 

 

Sonntag, 12 März

4 min Cardio

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 Single Unders

 

1000 m Ski or Row

 

Then, 5 Rounds of:
20 Pull Ups
30 Med Ball Partner Sit Ups

40 KB Swings

 

50 Cal Air Bike

 

Time Cap: 45 min.

 

 

 

 

 

 

 

 

 

Freitag, 10 März

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

 

A.

20 min EMOM

  • 1st: 40 DU or 60 SU
  • 2nd: Handstand Hold or Wall Walk Hold
  • 3rd: 3-8 strict Pull Ups
  • 4th: 10 Plate weighted Sit Ups
  • 5th: 6/6 DB Hang Clean & Jerk

 

B. 

15 min AMRAP

  • 6 Push Ups
  • 8 Box Step Ups
  • 10 Air Squats
  • 12 Sit Ups

RX+: wear vest

 

C. 

1 Tabata Plank/Flutter Kicks

 

 

 

 

Donnerstag, 9. März

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

 

 

A.

8 min EMOM

8 DB Snatch + 3-4 Burpees over Bar

 

B.

In 12 min, build to a 4 RM Deadlift

then

8 min EMOM with 2 reps of your 4 RM each Minute

 

C.

Perform 100 alt. Barbell Backrack Lunges

in 8 min.

 

D.

Mobility

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

 

 

 

Mittwoch, 8. März

3 min of Cardio

4 min of: 10 Ring Rows + 5 Push Ups + 10 Plate Squats

 

 

A.

8 min EMOM

3-6 Pull Ups or Muscle Ups + 4-6 Pistols

 

 

B.

25 min EMOM

1st: 8-12  Wall Balls (go heavy)

2nd: 8-12 Landmine Rows

3rd: 8-12 DB Benchpress

4th: 8-12 KB Biceps Curls

5th: 8-12 Toes to Bar / HKR

 

 

C.

For time:

24/18 Cal Air Bike + 10 Burpees

 

 

 

 

 

 

Dienstag, 7. März

Tabata:

  1. Shuttle Run
  2. Box Step ups
  3. Shuttle Run
  4. Med Ball Thruster
  5. Shuttle Run
  6. Scap. Push ups
  7. Shuttle Run
  8. Inchworm

 

5-6 min. to find Workout weight and set equipment

 

 

A.

6 1/2 min. AMRAP / 2 1/2 min. REST

 

AMRAP1

200m ROW
4 Toes To Bar
6 Box Jumps

 

AMRAP2

2 Hang Power Snatches
4 Overhead Squats
6 Burpees over Bar
RX: 40/20 kg

 

AMRAP3

30 DU
6 Pull Ups
9 Wall Balls

 

AMRAP1

200m SKI
4 Pistols
6 Push ups

 

AMRAP1

5 Hang Power Clean 
5 Push Press
5 Back Squats
RX: 50/30 kg

 

 

B.

CORE
Tabata PLANK
(if time)

 

 

 

 

 

Montag, 6. 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)

Frontssquats

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
  • 30 Double or 60 Single Unders
  • 10 Push Jerk 40/30kg or HSPU
  • 30 Double or 60 Single Unders

 

 

 

Sonntag, 5. März

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.

if time

Biceps Curls "Laffy Taffy"

 

 

 

 

 

Freitag, 3. März

3 min of Cardio

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

 

+ Squat Mobility

 

A.

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

Backsquats

Set 1 = 8 reps @ 65

Set 2 und 3 = 6 reps @ 70%

Set 4 und 5 = 5 reps @ 75%

 

 

B.

24 min AMRAP

  • 30 Cal Cardio
  • 20 KB-Swings (24/16kg) (RX+ Power Snatch 30/20kg)
  • 15 Push Press (30/20kg)
  • 10 Pull Ups (RX+ 3 Muscle Ups)

 

C.

Tabata 

L-Sit Hang on Pull Up Bar

 

 

 

 

 

Donnerstag, 2. 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

 

 

 

 

 

Mittwoch, 1. 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.

  • 10/7 Cal. Air Bike
  • 1 Lane Rope Pull
  • 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

 

 

 

 

 

Dienstag, 28. Februar

400m RUN
3x
2 Inchworm
4 Scap Pull Ups
6 Med Ball Thruster
8 Box Step ups

 

A.

AMRAP: 45 min.

  • 200m RUN
  • 20 Toes to bar

 

  • 200m RUN 
  • 20 Burpees

 

  • 200m RUN 
  • 20 Pull Ups

 

  • 200m RUN 
  • 20 Box Jumps

 

  • 200m RUN 
  • 20 Wall Balls

 

RX+: Wear weightvest

 

 

 

 

 

 

 

 

Montag, 27. Februar

3 min of Cardio

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

 

A.

10 min EMOM

  • 1st: 8 Barbell Rows supinated Grip
  • 2nd: 8 Good Mornings

 

 

B.

Every 1:30 for 15 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, 26. Februar

3 min of Cardio

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

 

 

 

A. 

AMRAP (with a Partner) in 21 minutes

  • 40 calorie Row
  • 30 Burpees Over Rower
  • 40 Benchpress 50/25

 

B. 

AMRAP (with a Partner) in 21 minutes

  • 1000 m Ski
  • 24 Box Jumps Overs
  • 18 DB Snatch 22,5/15kg
  • 12 Lane Single Arm Overhead Lunges
  • Wall Walks

 

 

 

 

 

 

 

 

 

Freitag, 24. Februar

3 min. Cardio
4 min. 10 Ring Rows + 10 Sit Ups + 10 Front Stepping Lunges

 

A.

8 min EMOM

4/4 DB Hang Clean & Jerk + 4 Burpees

 

 

 

B. Strength

15 min EMOM - 5 Rounds

  • 1st: 8-12 Landmine Rows
  • 2nd: 8-12 Ab Roll Outs
  • 3rd: 8-12 alt. Barbell Box Step Ups

 

 

C.

10 min. AMRAP

8-10-12-14-16-... 

Cal row/ski/AB/Bike Erg/run

Wall Balls (try to go unbroken in every Set)

 

REST: 3 min.

 

6 min. AMRAP same workout

 

 

 

 

 

Donnerstag, 23. Februar

3 min. Cardio
4 min. 10/10 Half Kneeling DB Press + 15 Facepulls + 10 Med Ball Clean

 

A.

Push Press

  • 1 x 10 x 55%
  • 1 x 8 x 58%
  • 1 x 6 x 61%
  • 1 x 4 x 72%

 

 

B.

50-40-30 cal. Ski/Bike/Row/Run/Bike Erg

10-10-10 Power Clean (61/43kg)

 

REST: 1:30 min. after each set of PC

 

TC: 20 min.

 

 

 

C.

For time

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

Deadlift 70/40kg

Toes to Bar/V-Ups/Sit Ups/Ab-Roll Outs

 

TC: 10 min.

 

 

 

 

 

Mittwoch, 22. Februar

3 min. Cardio
4 min. 5/5 Single Leg Glute Bridges + 20 band Pull Aparts + 10/10 Single Leg Deadlift

 

A.

Every 2:30 min for 7:30 min.

Backsquats

  • 1 x 8 x 60% 
  • 1 x 6 x 75% 
  • 1 x 6 x 80% 

Every 2:30 min. for 7:30 min

Frontsquats

  • 1 x 5 x 70% 
  • 1 x 5 x 75% 
  • 1 x 5 x 80%

 

 

B.

1 Round of

3 min ON / 30 sec Off

  • Ski
  • AB
  • Row

 

C.

AMRAP for 10 min.

  • 6 Pistols
  • 8 Barbell Biceps Curls

 

 

 

 

 

Dienstag, 21. Februar

7 min.
3 Burpees
8 Deadlift
6 Hang Power Cleann
4 Shoulder to OH
10 Air Squats

 

A.

For time - TC: 12 min.

500m ROW

40 Thruster (20/15 kg)
30 Pull ups
250m ROW
20 Thruster (50/35 kg)
15 C2B Pull ups

 

REST: 5 min.

 

B.

For time - TC 12 min.

 

  • 80 DU
  • 40 Sit ups
  • 20 Burpees

 

  • 60 DU
  • 30 TTB
  • 15 Burpee Box Jump Over (20/24 Zoll)

 

  • 40 DU
  • 20 TTB
  • 10 Burpee Box Jump Over (24/30 Zoll)

 

REST: 5 min.

 

C.

For time - TC: 12 min.

 

1 Round for time (50/35 kg)

  • 15 Deadlift
  • 12 Hang Power Clean 
  • 9 Shoulder to Overhead

 

2 rounds (60/40 kg)

  • 12 Deadlift
  • 9 Hang Power Clean
  • 6 Shoulder to Overhead

 

3 rounds (70/47,5 kg)

  • 9 Deadlift
  • 6 Hang Power Clean
  • 3 Shoulder to Overhead

 

 

 

 

 

Montag, 20. Februar

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: 20 sec Air Bike Sprint + 1 min. of HSPU, Push Ups or DB Push Press
  • 2nd:20 sec Air Bike Sprint + 1 min. of KB-Swings
  • 3rd: 20 sec Air Bike Sprint + 1 min. of KB Farmers Carry
  • 4th: 20 sec Air Bike Sprint + 1 min. of Wall Walks
  • 5th: 20 sec Air Bike Sprint + 1 min. of Biceps Curls

 

C. Tabata

Handstand Hold or Wall Walk Hold

 

 

 

 

 

Sonntag, 19. Februar

7 min Pizzabote

 

+ Mobility

 

A.

12 min for 

2.000 m row

then AMRAP

  • 9 Burpees
  • 8 Ground to Overhead 40/30kg

 

B.

12 min 

80 Wall Balls

then AMRAP

  • 10 Round of Suitcae Carry
  • 30 DB Snatch

 

 

C. 

12 min 

80 Back Squats 40/30

then AMRAP

  • 20 Shoulder to Overhead 40/30 kg
  • 80 Double or 160 Single Unders

 

 

 

 

 

 

Freitag, 17. Februar

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

 

 

 

 

 

Donnerstag, 16. Februar

3 min of Cardio

4 min of: 10 Cossack Squats + 10 weighted Prone Angels + 10 DB Deadlift with Toes on Bumper

 

+ Mobility for Pistols

 

A.

8 min EMOM

6 Pistols + 6 Pull Ups or 3 Muscle Ups

(reduce reps if u can´t keep up)

 

 

B.

18 min work

20/16 Cal. of Cardio

8 Hang Power Cleans or Hang Power Snatch

4 Burpees over Bar

 

(sprint rounds - rest as needed)

 

 

C.

10 min EMOM

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

 

 

Mittwoch, 15. Februar

3 min of Cardio

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

 

+ Mobility Lower Back

 

A.

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

Benchpress & Deadlift

Set 1 = 8 reps @ 65%

Set 2 und 3 = 6 reps @ 70%

Set 4 und 5 = 5 reps @ 75%

 

 

B.

11 min AMRAP:

  • 3 Pull Ups (scaled up: Muscle Ups
  • 6 Deadlift @ ca. 65% of your 3 RM)
  • 9 V-Ups (sc. Sit Ups)

C.

Annie - TC-8min.

50-40-30-20-10

  • Double Unders
  • Sit Ups

 

 

Dienstag, 14. Februar

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

 

2 rounds of 5 min. WORK/ 1 min. REST

 

A.

ROW/SKI/AB for cal.

 

B.

20 DU/ 40 SU
10 Sit Ups

 

C.

10 Wall Balls
5 Burpees

 

D.

5 Push Ups
5 Burpee Box Jump over

 

 

 

 

 

Montag, 13. Februar

3 min of Cardio

4 min.: 10 Plate OH Lunges + 3 Inchwor Push Ups + 10 Ring Rows

 

Overhead Mobility

 

A.

32 min EMOM (8 Rounds)

  • 1st: 12/9 Cal. Air Bike
  • 2nd: 6-10 Toes to Bar
  • 3rd: 6/6 alt. Single Arm DB Overhead Lunges
  • 4th: 1-2 Rope Climbs (RX+: legless)

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

 

B.

Perform 3 Sets of:

  • 8 strict Pull Ups
  • 8 Dips

 

 

 

 

 

Sonntag, 12. Februar - Teamtime

5 min Rowling / 5 in Skiin

Strike @ 100m

 

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 or Row

 

then AMRAP

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

 

C.

11 min for

60 Cal Air Bike

 

then AMRAP

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

 

 

Rest 3 min between workout parts

 

 

 

 

 

 

 

 

 

Freitag, 10. Februar

3 min Cardio

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

 

+ Squat Mobility

 

A

Every 3 min for 15 min. 5 Sets

  • 8-12 Landmine Rows
  • 8-12 Ab Roll Outs

 

B

Deadlift

Every 2 min for 10 min. - 5 Sets -

Set 1 = 8 reps @ 60%

Set 2 und 3 = 6 reps @ 65%

Set 4 und 5 = 5 reps @ 70%

 

C

15 min AMRAP

  • 6 HSPU or Push Ups
  • 9 Air Squats 
  • 12 Plate Sit Ups
  • 24 Double Under or 48 Single Unders

 

 

 

Donnerstag, 09. Februar

3 min Cardio

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

 

+ Ankle Mobility + Hamstrings

 

A

8 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.

  • 8 Rounds Hurdle Sprint
  • 40 Wall Balls
  • 8 Rounds Hurdle Sprint
  • 40 DB Plank Row
  • 8 Rounds Hurdle Sprint
  • 40 DB Box Step Ups (2 DB)
  • 8 Rounds Hurdle Sprint
  • Sit Ups

RX+: wear vest

 

 

 

 

Mittwoch, 08. Februar

3 min Cardio

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

 

+ Squat Mobility

 

A

8 min EMOM

  • 6 Pistols + 6 Toes to Bar

 

B

Every 2 min for 10 min. (5 Sets)

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

or

1 Power Snatch + 3 Overhead Squats (or 1 Squat Snatch  2 Overhead Squats) 

 

Build over the course of the Sets

 

C

For time: 21-15-9

  • Hang Power Clean (40/25kg)
  • Back Squats (40/25kg)

 

 

 

 

 

 

Dienstag, 7. Februar

7 min.
10 Box Step Ups 
5 Scap Push ups
5 Med Ball Thruster
30/30 Spiderman

 

A

Workout: Burpee Hell - AMRAPs

WORK 7 min.
REST 2 min.

 

1)

  • 5 DB Thruster (2x22,5/15kg)
  • 5 Burpees over DB

2)

  • ROW for cal. 
  • every 15/12 cal. perform 3 Burpees over Rower

3)

  • 4 Single Arm Alt. Devil Presses (1x22,5/15kg)
  • 8 Pull ups

4)

  • 3 Burpees to Target 
  • 6 Toes to Bar

5)

  • 5 Burpee Box Jump Over
  • 10 Wall Balls

 

 

 

B

Tabata (if time)

Plank Hold

 

 

 

 

 

Montag, 6. Februar

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 = 6 reps @ 70%

Set 3, 4 und 5 = 3 reps @ 75%+

 

C.

For Time

  • 50 Box Step Ups (24/20 in)
  • 25 Pull Ups
  • 50 Kettlebell Swings (24/16kg)
  • 25 Push Ups or HSPU
  • 50 Walking Lunges
  • 25 Back Extensions
  • 50 Wall Ball Shots (9/6 kg)
  • 25 Burpees
  • 50 Double-Unders

Time Cap: 20 min.

RX+: wear vest

 

 

 

 

Sonntag, 05. Februar

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, 03. Februar

4 min of Cardio

4 min.: 10 weighted Prone Angels, 10 Ring Rows, 3 Inchworm Push Ups, 10 Med Ball Squats

 

A

For time

21-15-9

Wall Balls

Sit Ups

 

B

Front Squats

Every 2 min for 12 min. -6 Sets -

Set 1 = 12 reps @ 40%

Set 2 = 8 reps @ 60%

Set 3 = 4 reps (go heavy)

 

 

C

27-21-15-9 

Shoulder to Overhead 

Pull Ups

 

Round 27: 30/20

Round 21: 40/25

Round 15: 55/30

Round of 9: 60/35

 

 

 

 

Donnerstag, 02. Februar

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 or strict Pull Ups

2nd: 6-8 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, 01. Februar

3 min of Cardio

4 min.: 10 Benchpress (empty Barbell) + 10 Barbell Rows + 10 Sit Ups

 

A

Every 3 min. for 15 min (5 Sets)

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

 

 

 

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: 18 min.

RX+: wear vest

 

Cif time

3 Sets of 

8-12 Ab Roll Outs

8-12 Good Mornings

 

 

 

 

 

 

Dienstag, 31. Januar

Warm Up:
Tabata Box Step ups & Med Ball Thruster
3 min. to find Workout weight for Hang Power Clean

 

 

Workout

FOR TIME, TC: 45 min.

 

50 Air Squats
50 Sit Ups
*
40 Box Jumps
40 Hang Power Clean (43/30kg)
*
30 Pull Ups
30 Burpee Over Bar
*
20 Toes To Bar
20 Wall Balls
*
10 Muscle Ups / C2B Pull Ups / Pull up + Ring Dip
*
20 Wall Balls
20 Toes To Bar
*
30 Burpee Over Bar
30 Pull Ups
*
40 Hang Power Clean (43/30kg)
40 Box Jumps
*
50 Sit Ups
50 Air Squats


*
25 DU/ 50 SU

 

 

 

 

 

 

Montag, 30. Januar

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

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

 

A

work up to a heavy Double "Bear Complex" 

in 15 min:

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 behind the Neck Push Press

 

 

B

10 min EMOM

  • 3 Clean-and-Jerks
  • 3 Bar Over Burpees

 

C

Every 3 min for 12 min. (4 Sets)

9/7 Cal AB + 8 Barbell Thruster

 

 

 

 

 

 

Sonntag, 29. Januar

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, 27. Januar

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

 

 

 

 

 

Donnerstag, 26. Januar

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 

  • 6/6 Backrack Lunges
  • 8-12 Ab Roll Outs
  • 8-12 Landmine Rows
  • 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 between each push Up

 

 

C

2 Sets of 

1 min KB Front Rack Carry each side

with 1 min rest after each round

 

 

 

 

 

 

Mittwoch, 25. Januar

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

Shoulder Press

Every 2 min for 10 min. (5 Sets)

  • Set 1 = 12 reps @ 50%
  • Set 2 = 8 reps @ 60 %
  • Set 3-5 = 4 reps (build up to heavy!)

 

 

 

 

 

 

Dienstag, 24. Januar

Warm up:
Tabata Single under/ Med Ball Thruster

 

A.

4 rounds of 3:30 min. for 14 min. (14 min.)

  • 400m ROW/ 350m SKI
  • 15 Wall Balls

 

Rest: 3 min.

 

B.

4 rounds of 3:30 min. for 14 min. (14 min.)

  • 75 DU/ 150 SU
  • 15 TTB 

 

Rest: 3 min.

 

C.

4 rounds of 3:30 min. for 14 min. (14 min.)

  • 10 Burpee Box Jump Over
  • 15 Pull Ups


Skalierung:
A) 1 1/2 min. ROW / SKI - leichter Ball
B) 1 1/2  min. DU / SU - HKR
C) 1 1/2 min. BBJO / Jumping PU oder RR - kein Gummiband

 

RX+:
A) schwerer Ball
B) - 
C) 10 C2B PU / 5 MU

 

Ziel 1: möglichst schnell durchkommen, um noch ein wenig Pause innerhalb der 3 1/2 min zu haben 
Ziel 2: so einteilen, dass man bis zum Ende durchkommt, ohne sehr viel langsamer zu werden

 

 

 

 

 

 

 

Montag, 23. Januar

3 min Cardio

4 min: 10 Plate Snatch + 3 Inchworm Push Ups + 20 alt. Lunges

 

+ ca. 3 min. Mobility for lower back

 

A. Skill & Strength

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)

Benchpress

Set 1 = 15 reps @ 40%

Set 2 = 12 reps @ 45%

Set 3 =   8 reps @ 65%

Set 4,5,6 = 5 reps (go heavy)

 

 

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.

 

 

 

 

 

 

Sonntag, 22. Januar - TEAM

3 min Cardio

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

 

A.

For time with a Partner - TC 12 minutes
1600 meter Ski or Row
50 Burpee Broad Jumps

 

B.

 

10 min AMRAP

  • 5 Hang Power Clean
  • 3 Front Squats
  • 2 Push Jerk

 

switch after each completed round

 

B.

 

For time - Time Cap: 15 min.

 

  • 10 Rounds Hurdle Sprint
  • 100 Pull Ups
  • 20 Rounds of Hurdle Sprint

 

 

 

 

 

 

 

Freitag, 20. Januar

1 Tabata Rope Jumps

 

A.

10 min work

  • 10 Prone Angels
  • 10/10 Lat Pulls in Plank
  • 5 Inchworm Push Ups
  • 2 Lanes Rabbit

 

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 15 min.

Goal is to not to destroy shoulder muscle ;-)

 

 

C. Strength

18 min work

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

 

 

 

 

 

Donnerstag, 19. Januar

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

  • 6 Rounds of Hurdle Run
  • 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, 18. Januar

3 min Cardio

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

 

A.

10 min work

  • 10/10 Lat Pulls in Plank Position
  • 10 weighted Prone Angels
  • 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
  • 10 KB Swings am Style
  • 15 DB Benchpress

 

 

 

 

 

 

Dienstag, 17. Januar

OPEN FEELING

WARM UP:
6 min. EMOM with light weight/ empty BB

  • 1st: 5 Hang Power Cleans into 5 Thruster
  • 2nd: 5 Hang Squat Snatches into 3 walking Burpees

 

A.

15.2.  (3/4)
AMRAP in 15 min.  (Original: AMRAP in 20 min.)

  • 5 Power Cleans (66/47,5kg)
  • 10 Toes to Bar
  • 15 Wall Balls

REST 4 min.

 

B.

17.5. (1/2)
5 Rounds for Time - TC: 10 min. (Original: 10 Rounds and TC 40 min.)

  • 9 Thruster (43/30kg)
  • 35 DU

REST 4 min.

 

C.

20.1. 

10 Rounds for Time - TC: 15 min.

  • 8 Ground to Overhead (43/30kg)
  • 10 Bar Facing Burpees

 

 

 

 

Montag, 16. Januar

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

8 KB Swings am. Style

12 Sit Ups

 

 

C.

1 Deadlift with a 4 sec pause of barbell in mid shinbone position

Every 1:15 min for 12 Sets

Build over the course of the sets

 

D.

3 Sets of 

  • 12 banded Triceps Extensions
  • 12 V-Ups

 

 

 

 

 

Sonntag, 15. Januar

6 min

8/8 Parter Med Ball Throws

8 Sit Ups

8 Ring Rows

1 Wall Walk

 

+Mobility with Balance Pad

 

 

A.

5 Rounds for Time (with a Partner)

  • 400 meter Ski Erg
  • 20 Wall Ball Shots (20/14 lb)
  • 4 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, 13. Januar

1 Tabata Rope Jumps

1 Tabata Mountain Climber/Ring Rows

 

A.

10 min EMOM

1st: 3-6 strict Pull Ups or Muscle Ups

2nd: 8/8 weighted Calf Dips

 

B.

Benchpress

Every 2 min. for 10 min.

  • Set 1 = 12 reps @ 45%
  • Set 2 =  8 reps @ 53%
  • Set 3,4.5 = 4 reps (go heavy with perfect form!)

C.

7 min EMOM

6 DB Snatch + max reps Sit Ups

 

D.

1 Tabata Hang on Pull Up Bar

 

 

 

 

Donnerstag, 12. Januar

6 min ON / 15 sec rest

  • 1st: Cardio
  • 2nd: Suitcase Deadlift

 

A.

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

5 Hang Power Clean

3 Front Squats

2 Push Jerk

 

B.

Deadlift

Every 2 min. for 10 min.

  • Set 1 = 12 reps @ 45%
  • Set 2 =  8 reps @ 53%
  • Set 3,4.5 = 4 reps (go heavy with perfect form!)

C.

7 min EMOM

4/4 KB Clean & Jerk + 4 Burpees

 

D.

3 Sets of 

30 Weighted Russian Twists Directly into 20 Tuck Crunches

 

 

 

 

 

Mittwoch, 11. Januar 

3 min Cardio

 

A.

8 min work:

  • 10 weighted Prone Angels
  • 10 Ring Rows
  • 10 Cossack Squats
  • 10 banded Shoulder Dislocates

 

 

B.

8 min AMRAP

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

 

3 min rest

 

5 Box Jumps

10 DB Push Press 2x22,5/2x15kg

15 Sit Ups

 

 

C. Strength

work for 15 min.

8-12 Single Arm Row

8-12 Ab Roll Outs

30/30 Sec Single Arm KB Front Rack or Bottom Up Carry

 

 

 

 

 

Dienstag, 10. Januar 

EMOM 6:
1. Hurdle Sprint
2. 6 Med Ball Thruster + 3 Inchworm Push ups

 

5 x AMRAP
WORK: 6 min./REST: 2 min. - RX+ Weightvest

 

 

1.

  • 8 KB Swings American Style
  • 8 Overhead Squats (43/30kg)

 

 

2.

  • 12 Box Jumps
  • 6 TTB

 

3.

  • 10 Wall Balls
  • 5 Pull ups

 

4.

  • 30 DU/ 60 SU
  • 6 Pistols

 

 

 

5.

  • 3 Barbell Cluster (43/30kg)
  • 6 Burpees Over Bar

 

 

 

 

 

 

Montag, 09. Januar 

3 min Cardio

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

 

 

A.

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)

 

 

B.

3 Rounds for max reps/cal. of 

  • 1 min row or ski
  • 1 min Wall Balls

2 min rest

 

3 Rounds for max reps/cal. of 

  • 1 min Push Ups or HSPU
  • 1 min KB Swings

 

C.

10 min EMOM

1st: 3-8 Chin Ups or 3 BMU

2nd: 8 Pistols

 

 

 

 

 

 

 

Sonntag, 08. Januar 

5 min rowling / 5 min skiing

Strike @ 100m

 

+ Stretching

 

 

A.

For Time (with a Partner)
2,000 meter Row or Ski

  • 80 Wall Ball Shots (20/14 lb)
  • 80 DB Snatch (22,5/15kg, alternate every 8 reps)
  • 80 Cal AB (alternate every 5 Cal)
  • 80 Pull-Ups (alternate every 5 reps)
  • 80 Bar Over Burpees (alternate every 5 reps)

2,000 meter Row or Ski
Only 1 athlete works at a time.

 

TC: 40 min.

 

 

B.

1 Tabata Plank Jacks

 

 

 

 

 

 

 

Freitag, 06. Januar

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  (go for speed!)

 

 

B.

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

10 Good Mornings + 10 weighted Sit Ups

 

go heavy in Round 3,4,5

 

 

 

C.

For Time

24-16-8

DB Burpees

DB Box Step Ups

 

TC: 15 min.

 

 

 

 

 

Donnerstag, 05. Januar

3 min Cardio

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

 

 

A.

10 min EMOM

1st: 8 KB Swings am. Style

2nd: 10 Sit Ups

 

 

B.

12 min EMOM

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

2nd: 8-12 DB Push Press (go unbroken) or 4-8 HSPU

 

 

C.

  • 3 min for 3 Sets of Lat Pull Down left arm
  • 3 min for 3 Sets of Lat Pull Down right arm
  • 3 min for 3 Sets for Single Arm DB Benchpress left arm
  • 3 min for 3 Sets of Single Arm DB Benchpress right arm
  • 3 min for 3 Sets of Hang on Pull Up Bar

Aim in each 1st. Set: 20-30 reps

Rest only 15 sec between Sets

 

 

 

 

 

Mittwoch, 04. 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. Conditioning

3 Rounds for max Reps

 

3 min AMRAP / 2 min rest

  • 8 Thruster (30/20 kg)
  • 8 Burpees over Bar
  • 1 Rope Climb or Pegboard Ascent

 

C.

Deadlift

Every 2:30 for 12:30 min.

Set 1 = 10 reps @ 50%

Set 2 = 10 reps @ 58%

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

 

 

 

 

 

 

 

 

 

 

 

Dienstag, 03. Januar 

EMOM 6:
1. SU
2. 10 Med Ball Thruster + 5 Scap Push ups
3. 3 Inchworm Push ups + 5 Scap Pull ups

 

 

 

A.

 WORKOUT - FOR TIME, TC 45 min.:

80 DU/ 160 SU

 

5 rounds of 

  • 6 DB Thruster (22,,5/15kg)
  • 3 Burpees

 

500m ROW/SKI (alt. 1000m Bike Erg/ 500m RUN)

 

5 rounds of 

  • 8 TTB
  • 2 Burpee Box Jump Over Wall Walk Burpee Box Jump Over

 

80 DU/ 160 SU

 

5 rounds of 

  • 10 DB Reverse Back Stepping Lunges
  • 5 Pull ups/ C2B/ 2 MU

 

500m ROW/SKI (alt. 1000m Bike Erg/ 500m RUN)

 

5 rounds of

  • 4 HSPU
  • 8 Box Jumps

 

80 DU/ 160 SU

 

5 rounds of

  • 10 Wall Balls
  • 20 SIt ups

 

 

B.

Tabata Superman/ Hollow Hold

 

 

 

 

 

 

Montag, 02. Januar 

3 min Cardio

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

 

+ Box Squat Mobility + Prayer Stretch

 

 

A.

20 min EMOM (5 Rounds)

1st: 6/6 alt. 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: 30 sec for max. reps DU or SU

5th: 8 Ab Wheel Roll Outs

 

 

B.

8 Rounds for time

15/12 Cal row/ski/bike

5-10 Toes to Bar

5 DB Hang Squat Cleans

 

TC: 18 min.

 

 

 

 

 

 

 

 

Freitag, 30. Dezember

3 min Cardio

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

 

 

 

A.

For time

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

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

Time Cap: 16 min.

 

B.

Benchpress

Every 2,5 min for 15 min.

Set 1 = 15 reps @ 40%

Set 2 = 12 reps @ 45%

Set 3 =   8 reps @ 53%

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

 

 

C.

1 Tabata

Plank Jacks/Plank into Push Up Position

 

 

 

 

 

 

 

 

 

 

 

 

Donnerstag, 29. Dezember

3 min Cardio

4 min. 10 Plate Sit Ups + 10 Cossack Squats + 6/6 Overhead Plate Squats

 

 

 

A.

12 min work

  • 10 windshield Wipers
  • 10 weighted Prone Angels
  • 8/8 banded Lunges

 

 

 

B.

For time

  • 100 Overhead Squats 30/20 (sc. Backsquat 40/30kg)
  • 100 Sit Ups

 

(partioned any way!)

 

TC: 12 min.

 

 

C.

3 Rounds for time  - TC- 20 min.

  • 15 Deadlift 100/70kg
  • 50 Wall Balls
  • 100 DU or 150 SU

 

 

 

 

 

 

 

 

Mittwoch, 28. Dezember

3 min Cardio

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

 

A.

8 min EMOM

  • 8 DB Snatch + 4 Burpees

 

B.

10 Rounds for time

16/13 Cal AB/Row/Ski

1 Rope Climb

7 Pull Ups

7/7 Single Arm DB Hang Clean & Jerk

 

TC: 18 min.

 

 

C.

Every 3 min for 12 min.

  • 8-12 Sitting Shoulder Press
  • 1 Lane heavy Rope Pull

 

D.

3 Sets of

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

 

 

 

 

 

 

 

Dienstag, 27. Dezember

Warm up:

6 min EMOM

1st: row

2nd: 20 Shoulder Taps + 20 Mountain Climber

3rd: 3 Inchworm Push Ups + 10 Air Squats

 

 

A.

WORKOUT “Burn the Christmas Cookies”
 
10 min. WORK
2 min. REST
 
AMRAP 1 for 10 min. 

  • 12 cal. ROW
  • 12 Sit Ups
  • 12 cal. ROW
  • 12 Pistols

 
Rest: 2 min.
 
AMRAP 2 for 10 min.

  • 5 Pull Ups
  • 10 Wall Balls
  • 5 TTB
  • 10 Box Jumps

 
Rest: 2 min.
 
AMRAP 3 for 10 min.

  • 10 cal. SKI
  • 1 lane Burpee Broad Jumps
  • 10 cal. SKI
  • 1 lane Sled Push

Rest: 2 min.
 
AMRAP 4 for 10 min.

  • 10 KB Swings
  • 8 Sit Ups
  • 6 Push Ups

 

 

 

 

 

Freitag, 23. Dezember

3 min Cardio

20 banded Shoulder Dislocates

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)
  • 30 Sit Ups

 

 

C.

1 Tabata Handstand

1 Tabata Superman Hold

 

 

 

 

 

 

 

 

 

 

 

 

Donnerstag, 22. Dezember

3 min Cardio

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

 

+ Squat Mobility

 

 

A.

10 min EMOM

1st: 4 Box Jumps for Height

2nd: 20 Ring Rows

 

 

 

B.

Every 2:30 min. for 7:30 min.

Backsquat

 

Set 1 = 5 reps @ 60%

Set 2 = 5 reps @ 68%

Set 3 = 5+ @ 76%

 

 

C.

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

 

 

 

 

 

 

 

 

 

 

Mittwoch, 21. Dezember

3 min Cardio

5 min. 3 Inchworm Push Ups + 10 weighted Prone Angels + 10 Hanging Knee Raises

 

 

Conditioning 1

12 min EMOM

1st: 10 Burpees

2nd: max reps Wall Balls

 

 

5 min. rest

 

Conditioning 2

8 Rounds for time

12/9 Cal AB + 10 Pull Ups

 

TC: 12 min.

 

 

Strength

Every 2:30 min. for 7:30 min.

Shoulder Press

 

Set 1 = 5 reps @ 60%

Set 2 = 5 reps @ 68%

Set 3 = 5+ @ 76%

 

 

 

 

 

 

 

 

Dienstag, 20. Dezember

10 lanes HURDLE SPRINT


3 rounds

  • 10 air squats
  • 5 Scap Push ups
  • 3 Inchworm Push ups

Mobility

 

1.

FT - TC 12 min.

  • 16 OH DB Reverse Lunges
  • 5 Pull ups
  • 5 Burpees
  • 12 OH DB Reverse Lunges
  • 5 Pull ups
  • 5 Burpees
  • 8 OH DB Reverse Lunges
  • 5 Pull ups
  • 5 Burpees
  • 4 OH DB Reverse Lunges

 

REST: 3 min.

 

 

2.

EMOM 12 min.

1st: 40 DU/ 80 SU
2nd: 10 TTB
3rd: 10 Box Jumps

 

REST: 3 min.

 

 

3.

AMRAP 12 min.

  • 400 m ROW
  • 15 Wall Balls
  • 2 lanes SLED Push

 

 

Core

Tabata

KB Crush Grip Hollow Flutters

 

 

 

 

 

 

 

 

Montag, 19. Dezember

3 min Cardio

Burgener Warm Up

 

5 min. to set up equipment and work up to trainings weight

 

A.

10 min EMOM

4 Hang Power Snatch (RX+: Hang Squat Snatch) + 4 Burpees over Bar

 

 

B.

12 min AMRAP

  • 10 Deadlift
  • 8 Wall Balls
  • 6 Pull Ups
  • 4 HSPU or Push Ups

 

 

C.

Every 3 min for 9 min. (3 Sets) 

15-20 Band Assisted Strict Pull Ups unbroken

 

 

 

 

 

 

 

 

Sonntag, 18. Dezember

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 Christmas  (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

 

 

 

 

 

 

 

 

Freitag, 16. Dezember

6 min. : 10 Ring Rows  + 10 Plate Sit Ups + 3 Inchworm Puish Ups + 10/10 Plate Press

 

 

A.

work for 20 min.

  • 8-12 reps each side of heavy Single Arm Dumbbell Row
  • 8-12 weighted Sit Ups
  • 8-12 banded Lat Pull Downs (each arm)
  • 8-12 weighted DB Lunges with Foot on 20kg Bumper

 

 

B.

12 min AMRAP

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

 

C.

Every 2:30 min. for 7:30 min.

Benchpress

 

Set 1 = 5 reps @ 60%

Set 2 = 5 reps @ 68%

Set 3 = 5+ @ 76%

 

 

 

 

 

Donnerstag, 15. Dezember

6 min. : 10 Ring Rows + 10 lying Reverse Flys + 10 Sit Ups + 10 DB Deadlift with Toes on Bumper

 

A.

8 min EMOM

6 DB Snatches + 8 Sit Ups

 

 

B.

Every 2:30 min. for 7:30 min.

Deadlift

 

Set 1 = 5 reps @ 60%

Set 2 = 5 reps @ 68%

Set 3 = 5+ @ 76%

 

 

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

 

 

 

 

 

Mittwoch, 14. Dezember "Ab&Booty Special"

3 min Cardio

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

 

A.

16 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 8 min. (2 Rounds)

  • 12/9 Cal Ski /Row or AB Sprint
  • 10 Burpees
  • 50 Mountain Climber

 

 

C.

1 Tabata Monster Walk

1 Tabata Copenhagen Plank

 

 

 

 

 

Dienstag, 13. Dezember

Warm up:
Tabata Hurdle Sprint
+
10 min. 
find your Workout weight and set equipment - use 1 BB (43/30kg)

 

WORKOUT
4 x 
7 min. WORK
3 min. REST

 

 

A.

100 DU/ 200 SU
Directly into 
Amrap 

  • 6 Pull ups 
  • 6 OH Squats

 

B. 

30 Bar Facing Burpees
Directly into
2-4-6-8-10….

  • Box Jumps
  • Power Clean 

 

C.

100 DU/ 200 SU
Amrap

  • 3 HSPU
  • 6 TTB 

 

D.

100 DU/ 200 SU
Amrap30 Bar Facing Burpees
Directly into
2-4-6-8-10….

  • Shoulder to Overhead 
  • Pistols 

 

 

 

 

Core

TABATA (if time)

Hollow Hold/ Superman

 

 

 

 

Montag, 12. Dezember

7 min.

8 weighted Prone Angels + 8 Plate Thruster + 8 Ring Rows + 8 banded Shoulder Dislocates

 

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.

Every 2:30 min. for 7:30 min.

Backsquat

 

Set 1 = 5 reps @ 60%

Set 2 = 5 reps @ 68%

Set 3 = 5+ @ 76%

 

 

 

 

Sonntag, 11. Dezember 

7 min Pizzabote

 

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 DB Hang Squat Cleans
  • 3 Pull Ups or Muscle Ups

Partners switch after each full round.

 

 

 

 

 

Freitag, 9. Dezember

3 min of Cardio

5 min.:

  • 8/8 Single Arm Plate Press
  • 8 Plate Snatch
  • 8 Ring Rows

Mobility for Shoulder & Lower Back

 

A.

For time - TC 8 min.

5-10-15-20-25

  • Power Cleans (40/30)
  • Wall Balls

 

 

5 min. rest

 

B. 

For time - TC 8 min.

6-12-18-24-30

  • DB Snatch 22,5/15
  • Sit Ups

 

C. 

Work up to a NEW 6RM Shoulder Press in 5 Sets 

Start with light weight!!!

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

 

 

 

 

 

 

 

Donnerstag, 8. Dezember

3 min of Cardio

5 min.:

  • 8/8 Heel Taps with foot on Balance Pad
  • 8 Ring Rows
  • 4 Inchworm Push Ups

 

A.

10 min EMOM

  • 5 Toes to Bar or 10 Sit Ups or V-Ups + 5 Box Jumps

 

B. Strength

Every 3 min. for 12 min.

  • 8 Ab Roll Outs
  • 8/8 Front Raises
  • 8 alt Pistols

 

C.

"Cindy"

 

20 min AMRAP

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

 

 

 

 

 

 

Mittwoch, 7. 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 10 min.

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

 

B.

Every 4 min. for 16 min. 

  • 24/18 Cal row / ski / bike
  • 2 Sets of unbroken Bear Complex @ 60-70% of 1RM

 

C.

Work up to a NEW 6RM Backsquat in 5 Sets 

Start with light weight!!!

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

 

 

 

 

 

 

 

Dienstag, 6. Dezember

 

Warm up:
The Junkyard Dog

 

Happs Nikolaus Workout

Team Workout in Teams of 2

 

WORK: 13 min. / REST: 3 min.

 

AMRAP A

  • 6 Burpee Wall Walks (1:1)
  • 12 Box Jump Over
  • 22 cal. ROW

 

AMRAP B

  • 6 Push ups syn.
  • 12 Pull ups
  • 22 Partner Wall Balls

 

AMRAP C

  • 6 HSPU
  • 12 lanes KB Farmers Walk
  • 22 Partner Sit ups

 

*kurze Bahnen unten

 

 

 

 

 

Montag, 5. Dezember

7 min. of: 

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

 

A.

Work up to a NEW 6RM Benchpress & Deadlift in 5 Sets 

Start with light weight!!!

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 @ 40-50% of 1 RM BP

 

C.

Every 4 min for 12 min. (3 Sets)

 

  • 8 Ab Rollouts
  • 8 weighted Prone Angels
  • 8 DB Rows on Box (each Side)

 

 

 

 

 

Sonntag, 04. 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 Rounds Hurdle Sprint

 

  • 30 Burpee Box Jumps Overs
  • 30 Wall Balls
  • 30 Cal Ski, Row or Bike
8 Rounds Hurdle Sprint

 

  • 20 Burpee Box Jumps Overs
  • 20 Wall Balls
  • 20 Cal Ski, Row or Bike
8 Rounds Hurdle Sprint

 

  • 10 Burpee Box Jumps Overs
  • 10 Wall Balls
  • 10 Cal Ski, Row or Bike

 

8 Rounds Hurdle Sprint

 

 

Time Cap: 30 min

 

 

B.

12 min AMRAP in Teams of 2

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

  • Pull Ups
  • alternating Backrack Lunges

 

 

 

 

Freitag, 2. Dezember - Christmas Party Workout

Warm up (eigenständig)

6 min.: 10 banded Shoulder Dislocates / 4 Inchworm Push Ups / 10/10 Lat Pull Downs / 10 Air Squats

 

A.

15 min AMRAP

  • Partner A: 10 Cal. Row
  • Partner B: 20 Wall Balls

>> when both have finished: 2 Rope Climbs for each Partner - the switch

 

- 4 min. rest - 

B.

15 min AMRAP

  • Partner A: 1 Round of Cindy (5 Pull Ups - 10 Push Ups - 15 Air Squats)
  • Partner B: max. Reps Double Unders (or Single Unders : 2)

>> Switch after each Round of Cindy. Count reps of DU or SU/2.

 

- 4 min. rest -

 

C.

15 min AMRAP

  • Partner A: 10 Box Jumps or Step Ups
  • Partner B: max. reps HSPU (or Push Ups / 2)

>> after each Round: 6 sync. Pistols each Partner, then switch excersises

 

- 4 min. rest - 

 

 

 

 

Donnerstag, 1. Dezember

3 min of Cardio

5 min: 10 Med Ball Pec Squats + 10 Ring Rows + 10 Sit Ups

 

+ Squat Mobility

 

A.

5 min EMOM

10-15 Wall Balls + 5 Burpees

 

 

B.

Every 2:30 min. for 7:30 min.

Backsquat

 

Set 1 = 7 reps @ 50%

Set 2 = 7 reps @ 55%

Set 3 = 7 reps @ 60%

 

+2,5 - max. +5k

 

 

C.

work for 20 min.

500m/400m row/ski/bike

40 Air Squats

30 Sit Ups 20 Push Ups

10 Pull Ups

 

 

C.

1 Tabata

Reverse Flys

 

 

 

 

 

 

 

 

 

 

 

 

 

Mittwoch, 30. November

3 min of Cardio

5 min: 10/10 kneeling DB Press + 10 reberse Flys + 3 Burpees + 10 Ring Rows

 

A.

8 min EMOM

  • 1st: 10 Handstand Shoulder Tabs or practice Handstand Walk
  • 2nd: 30-50 DU or SU or practice DU

 

 

B.

Every 2:30 min. for 7:30 min.

Shoulder Press

 

Set 1 = 7 reps @ 50%

Set 2 = 7 reps @ 55%

Set 3 = 7 reps @ 60%

 

+2,5 - max. +5kg

 

 

 

C.

12 min AMRAP

  • 3 DB Hang Squat Cleans
  • 3 DB Thruster
  • 6 Pull Ups or MU
  • 6 Box Jumps
  • 9 Toes to Bar
  • 9 Sit Ups

 

D. 

5 min AMRAP

50 Mountain Climber

15 Superman

 

 

 

 

 

 

Dienstag, 29. November

5 min. 
20 Single Under
6 Box Step ups
6 Scap Push ups
6 Med Ball Thruster

 

 

A.

7 min. WORK / 3 min. REST

 

AMRAP 1

  • 220/200m ROW
  • 4 Burpees over Rower

 

AMRAP 2

  • 10 GHD Sit ups (Med Ball)
  • 3 Devil Presses (2x22,5/2x15kg)

 

AMRAP 3

  • 200/180 SKI 
  • 10 Wall Balls


AMRAP 4 

  • 25 DU
  • 5 TTB

 

AMRAP 5 

  • 6 Box Jumps
  • 6 Pull ups (3 C2B or 3 MU)

 

 

 

 

 

 

Montag, 28. November

3 min of Cardio

3 Rounds: 10 Glute Bridges + 10 DB Deadlift with Toes on Bumper + 10 lying Reverse Flys

 

 

A.

6 min EMOM

6 DB Snatch + 4 Burpees - go for speed!

 

B.

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

Deadlift

Set 1 = 7 reps @ 50%

Set 2 = 7 reps @ 55%

Set 3 = 7 reps @ 60%

 

+2,5 - max. +5kg

 

B.

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

  • Set 1 = 15/11 Cal Air Bike + 10-20 Toes to Bar
  • Set 2 = 18/14 Cal Ski Erg + 20 Barbell Lunges 42,5/25 (RX+: go OH)
  • Set 3 = 15/11 Cal Air Bike + 10-20 Pull Ups
  • 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. 

If time: 1 Tabata Barbell Biceps Curls

 

 

 

 

 

 

Sonntag, 27. November

7 min Pizzabote

 

A.

Partner Karen

150 Partner Wall Balls

Every min perform 8 syncron Kettlebell Swings

 

TC: 12 min.

 

- 2 min rest. -

 

B.

Establish a 1RM 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, 24. November

7 min.: 10/10 banded Knee Abductions in Plank + 10 Goblet Squats + 1 Lane Spiderman Stretch + 20 Jumping Jacks

 

+ Mobility for Squat

 

A.

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

Backsquat

Set 1 = 7 reps @ 62%

Set 2 = 5 reps @ 70%

Set 3 = 3+ @ @ 78%

 

(+2,5-5,0 kg mehr Gewicht als im 1. Zyklus)

B.

12 min EMOM

  • 1st: 8/8 DB Lunges with Foot on Bumper (2 DB)
  • 2nd: 8-12 Ab Roll Outs
  • 3rd: 8-12 Landmine Rows

 

C.

8 min AMRAP

  • 3 Push Ups or HSPU
  • 6 DB Snatch
  • 9 Sit Ups

 

 

 

 

 

 

Donnerstag, 23. November

3 min of Cardio

5 min.: 10 lying reverse Flys + 10 RingRows + 10 Plate Thruster

 

Mobility for Lower Back

 

A.

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

Shoulder Press

Set 1 = 7 reps @ 62%

Set 2 = 5 reps @ 70%

Set 3 = 3+ @ @ 78%

 

(+2,5-5,0 kg mehr Gewicht als im 1. Zyklus)

B.

Every 2 min. for  24 min. 3 Rounds

  • 1st: 24/18 Cal Row
  • 2nd: 2 Lanes of Rope Pull
  • 3rd: 24/16 Cal Ski
  • 4th: 10 Sandbag Squats

 

C.

1 Tabata Monster Walk

 

 

 

 

 

 

Mittwoch, 23. November

6 min: 10 DB Deadlift with Toes on Bumper + 10 Ring Rows + 10 Plate Sit Ups

 

Mobility for Lower Back

 

A.

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

Deadlift

Set 1 = 7 reps @ 62%

Set 2 = 5 reps @ 70%

Set 3 = 3+ @ @ 78%

 

(+2,5-5,0 kg mehr Gewicht als im 1. Zyklus)

B.

12 min EMON - 4 Rounds

  • 1st: max reps Hang Power Clean
  • 2nd: max reps Burpees over Bar
  • 3rd: max

C.

Every 4 min for 12 min - 3 Rounds

  • 20 banded Pull Ups + 20 V-Ups

 

 

 

 

Dienstag, 22. November

Warm up:
3 rounds

  • 30 Single Under
  • 2 Inchworm Push ups
  • 4 Scap Pull ups
  • 6 Downward Dog Heel Taps
  • 12 Box Step ups

 

A.

Workout (TC: 45 min.)

 

1000/800m ROW

 

5 rounds of

  • 6 TTB
  • 12 Box Jumps

 

150 DU / 300 SU

 

5 rounds of

  • 3 HSPU
  • 6 Pistols

1000/800m ROW

 

5 rounds of

  • 10 Pull ups
  • 5 Burpees to Target

150 DU / 300 SU

 

5 rounds of

  • 10 Wall Balls
  • 20 Sit ups

1000/800m ROW

 

5 rounds of

  • 2 lanes SLED PUSH
  • 1 lane BBJ

 

A.

Core Tabata Plank

 

 

 

Montag, 21. November

7 min.

3 Inchworm Push Ups + 10 lying reverse Flys + 10/10 Single Arm DB Press + 10 V-Ups

 

A.

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

Benchpress

Set 1 = 7 reps @ 62%

Set 2 = 5 reps @ 70%

Set 3 = 3+ @ @ 78%

 

(+2,5-5,0 kg mehr Gewicht als im 1. Zyklus)

 

B.

Work for 20 min.:

  • 200/180m ski Sprint
  • 2 rope climps
  • 6 Burpee Box Jumps Overs
  • 10 Benchpress @ 50%

 

C.

3 Sets of

  • 10 Rear DB Fly
  • 8 Ab Roll Outs 

 

 

 

 

Sonntag, 20. November

6 min.:

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, 18. November

7 min.

  • 10 lying reverse Flys
  • 10 Plate Thruster
  • 10 Rong Rows
  • 10 banded Shoulder Dislocates

 

A.

10 min EMOM

  • 5 Wall Balls
  • 5 Push Ups or HSPU

(reduce reps if u can´t keep up!)

 

 

B.

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

Backsquats

Set 1 = 5 reps @ 57%

Set 2 = 5 reps @ 65%

Set 3 = 5+ @ @ 73%

 

(+2,5-5,0 kg mehr Gewicht als im 1. Zyklus)

 

 

C.

14 min AMRAP

4/4 DB Hang Clean & Jerk

8 Pistols

12 Sit Ups

 

 

 

 

 

 

Donnerstag, 17. November

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

2 Rounds: 10 Ring Rows + 10 Sit Ups

 

A.

10 min EMOM

1st: 4-10 Strict Pull Ups

2nd: 20-40 DU or DU-Versuche

 

 

B.

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

Deadlift

Set 1 = 5 reps @ 57%

Set 2 = 5 reps @ 65%

Set 3 = 5+ @ @ 73%

 

(+2,5-5,0 kg mehr Gewicht als im 1. Zyklus)

 

C.

Every 5 min for 20 min.

4 Rounds of Hurdle Spring

1 Rope Climb

8/8 Single Arm DB Overhead Front Step. Lunges (RX: Double KB Overhead Lunges)

 

 

D.

Tabata 1: Hang on Pull Up Bar

 

 

 

 

 

 

Mittwoch, 16. November

5 min.: 3 Inchworm Push Ups + 10 banded Shoulder Dislocates + 10 Ring Rows

 

A.

Flight Simulator

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

unbroken reps of DU

Time Cap. 10 min.

 

scaled: 40 reps is your Point of Return

RX+: 55 reps is your Point of Return

 

 

B.

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

Benchpress

Set 1 = 5 reps @ 57%

Set 2 = 5 reps @ 65%

Set 3 = 5+ @ @ 73%

 

(+2,5-5,0 kg mehr Gewicht als im 1. Zyklus)

 

C.

Every 2 min for 20 min.

  • 7 Pull Ups
  • 6 Sit Ups
  • 5 DB Hang Squat Cleans

 

 

 

D.

if time

Tabata Handstand

 

 

 

 

 

 

Dienstag, 15. November

Warm up:
2 rounds 
2 KB Deadlift l
2 KB Swing l
2 KB Hang Clean l
2 KB Thruster l
4 Burpees 
2 KB Deadlift r
2 KB Swing r
2 KB Hang Clean r
2 KB Thruster r

 

A.

2 x 20 min. WORK / 1 x 5 min. REST

 

AMRAP 1

500m ROW

  • 4 KB Deadlift l
  • 4 KB Swing l
  • 4 KB Hang Clean l
  • 4 KB Thruster l

(*unbroken)

 

250m ROW

  • 4 KB Deadlift r
  • 4 KB Swing r
  • 4 KB Hang Clean r
  • 4 KB Thruster r

(*unbroken)

 

AMRAP 2

2-4-6-8-…

  • Burpees over Med Ball 
  • Box Jumps
  • Wall Balls
  • TTB/ HKR
  • Push ups

*30 DU/ 50 DU after each round 

 

B.

CORE TABATA

Hollow Hold/ Superman 

 

 

 

 

Montag, 14. November

8 min Work

12 lying reverse flys

12 Ring Rows 

12 Plate Thruster

12 banded Shoulder Dislocates

 

A.

Every 1:30 for 7:30 min. (for speed)

  • 6 Hang Power Clean for Speed (touch ´n go)
  • 4 Burpees over Bar

 

B.

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

Shoulder Press

Set 1 = 7 reps @ 52%

Set 2 = 7 reps @ 60%

Set 3 = 7+ @ @ 68%

 

(+2,5-5,0 kg mehr Gewicht als im 1. Zyklus)

 

C.

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

KB Swings

Toes to Bar or Sit Ups

Single Arm KB Box Step Ups (Front Rack Position)

 

TC: 16 min.

 

D.

If time:

1 Tabata Single Leg V-Ups

 

 

 

 

 

 

Sonntag, 13. November

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 Burpees
  • 40 KB Swings 24/16kg
  • 10 Burpees

 

B.

8 min AMRAP with a Partner (igyg)

  • 8 Wall Balls (each Partner)
  • 8 DB Box Step Overs (each Partner), 2x22,5/2x15kg

C.

For time with a Partner

  • 100 Sit Ups
  • 50 Cal AB
  • 10 Lanes Hurdle Sprint
  • 100 Sit Ups
  • 50 Cal Ski
  • 10 Rope Climbs

 

 

 

Freitag, 11. November

3 min of Cardio

6 min. : 10 banded Shoulder Dislocates + 10 RIng Rows + 10 DB Deadlift with foot on bumper + 20 Jumping Jacks

 

 

A.

6 Rounds for time

10 DB Snatch 22,5/15kg

50 Double Under or 100 Single Under

 

Time Cap: 12 min.

 

B.

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

Deadlift

Set 1 = 7 reps @ 52%

Set 2 = 7 reps @ 60%

Set 3 = 7+ @ @ 68%

 

(+2,5-5,0 kg mehr Gewicht als im 1. Zyklus)

C.
Every 4 min. for 12 min.

  • 20 banded Pull Ups + 10 Ab Roll Outs

 

 

 

 

Donnerstag, 10. November

3 min of Cardio

5 min. : 3 Inchworm Push Ups + 10 Ring Rows + 10 Leg Raises + 10 banded Shoulder Dislocates

 

 

A.

16 min AMRAP

  • 5 Pull Ups
  • 5/5 DB Hang Clean & Jerk
  • 20 DU or 30 SU

 

B.

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

Benchpress

Set 1 = 7 reps @ 52%

Set 2 = 7 reps @ 60%

Set 3 = 7+ @ @ 68%

 

(+2,5-5,0 kg mehr Gewicht als im 1. Zyklus)

C.
Every 4 min. for 12 min.

  • all out Single Arm Benchpress each arm @ 20-30% of 1 RM Benchpress
  • 20 Sit Up to Medball Hits

 

 

 

 

Mittwoch, 9. 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
  • 20 Superman

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.

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

Backsquat

Set 1 = 7 reps @ 52%

Set 2 = 7 reps @ 60%

Set 3 = 7+ @ @ 68%

 

(+2,5-5,0 kg mehr Gewicht als im 1. Zyklus)

 

D.

Tabata

1st: WallWalk Hold or Handstand Hold

2nd: V-Ups

 

 

Dienstag, 8. November

EMOM 6 ROW/SKI (alt. AB)

 

  • 3 rounds 
  • 3 Inchworm Push ups
  • 10 Box Step ups

 

 

 

15 x 3 min. WORK / No Rest 

 

1.

500/400m ROW
max reps Burpees over ROWER

 

2.

450/350m SKI 
max reps Wall Balls

 

 

3.

15/12 cal. AB
max reps Sit ups

 

 

 

 

Montag, 7. November

8 min work

10/10 Single Arm banded Press

10 Ring Rows

10 Goblet Squats

20 Mountain Climbers

 

 

A.

10 min AMRAP

  • 50 Mountain Climbers
  • 15 KB Swings
  • 5 Devil Thruster

 

 

B.

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

Shoulder Press

Set 1 = 7 reps @ 50%

Set 2 = 7 reps @ 55%

Set 3 = 7 reps @ 60%

 

C.

Every 5 min. for 15 min. 

  • 1st: 20/15 Cal Air Bike + 1 min for max reps Push Ups
  • 2nd: 20/15 Cal Ski + 20 Pull Ups
  • 3rd: 20/15 Cal Row + 20 Toes to Bar

 

%

Sonntag, 6. 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, 4. November

6 min.: 10 Plate Thruster + 4 Burpees with Hop on Bumper + 10 Plate Snatch + 10 Ring Rows

 

Mobility for Shoulder

 

 

A.
CF Benchmark Workout „Ellen“

3 rounds for Time (TC: 14 min.)

  • 20 Burpees
  • 21 alt. DB Snatches (22,5/15kg)
  • 12 DB Thruster (2x22,5/2x 5kg)

Rest: 5 min.

 

B.

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

Benchpress

Set 1 = 7 reps @ 50%

Set 2 = 7 reps @ 55%

Set 3 = 7 reps @ 60%

 

C.

1 Tabata Monster Walk

1 Tabata Copenhagen Plank

 

 

 

 

 

Donnerstag, 3. November

3 rounds: 10 DB Deadlift with toes on bumper + 10 Ring Rows + 10 Sit Ups

 

+ Mobility for Shoulder 

 

A.
10 Rounds for time

  • 7 KB Swings american Style
  • 5 Toes to Bar (sc. Hanging Knee Raises)
  • 3 HSPU (sc. Push Ups)

 

TC: 10 min.

 

B.

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

Deadlift

Set 1 = 7 reps @ 50%

Set 2 = 7 reps @ 55%

Set 3 = 7 reps @ 60%

 

C.
10 min AMRAP

  • go for max reps Sit Ups

perform 6 Hang Power Clean (ca. 40-50% of 1RM) at the top of each minute

 

 

 

 

 

 

 

 

Mittwoch, 2. November

3 min of Cardio

3 Rounds: 3 Inchworm Push Ups + 10 Ring Rows + 6/6 Cossack Squats

 

 

A.

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

  • 8-12 Ab Roll Outs
  • 8-12 Landmine Rows

 

B.

Every 4 min on the min, for 12 min. (3 Rounds)

  • 20/15 Cal on a machine (1. rower / 2. ski erg / 3. AB)
  • 2 Lanes Sandbag Lunges (sc. Bodyweight)

C.

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

Backsquat

Set 1 = 7 reps @ 50%

Set 2 = 7 reps @ 55%

Set 3 = 7 reps @ 60%

 

 

 

Montag, 31. Oktober

3 min Cardio

5 min.: 10 Ring Rows + 10 Goblet Squats + 10/10 Kneeling Press

 

A.

3 Rounds of 3 min./1 min rest

400 m row + max reps Backsquats 40/30kg

 

3 Rounds of 3 min./1 min rest

400 m ski + max reps DB Clean & Jerk

 

4 min rest

 

B. 

3 Rounds of 3 min./1 min rest

40 Sit Ups + max reps Pull Ups

 

3 Rounds of 3 min./1 min rest

40 KB Swings + max reps Benchpress (light weight)

 

4 min rest

 

 

C. 

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

Shoulder Press

Set 1 = 7 reps @ 62%

Set 2 = 5 reps @ 70%

Set 3 = 3+ @ @ 78%

 

 

 

 

Sonntag, 30. Oktober - Team

5 min rowing / 5 min skiing

Strike @ 100m

 

A.

12 min AMRAP

Partner A completes:

  • 12/10 calorie Ski Erg
  • 9 Wall Balls 9/6
  • 6 Single Arm Devil Press 22,5/15

Partner B performs:
Max Distance Air Bike
Switch after every round. Do not reset bike distance.

 

 

3 min rest

 

B. 

12 min AMRAP with Partner - 1 works / 1 rests

  • 50 DU or 100 SU
  • 50 Sit Ups
  • 50 DB Push Press

 

3 min rest

 

C. 

12 min with Partner - 1 works / 1 rests

  • max Cal Row

 

3 min rest

 

 

 

 

 

Freitag, 28. Oktober

3 min Cardio

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

 

Mobility: Chest/Shoulder/Ankle

 

 

A) 

For time - TC: 10 min.

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

  • Pull Ups
  • KB Swings

 

B) 

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

Benchpress

Set 1 = 7 reps @ 62%

Set 2 = 5 reps @ 70%

Set 3 = 3+ @ @ 78%

 

C) 

For time - TC: 10 min.

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

  • Toes to Bar
  • Push Ups

 

 

 

Donnerstag, 27. Oktober

3 min Cardio

5 min: 10/10 banded Lunges + 4 Inchworm Push Ups + 10 Med Ball Cleans

 

 

A) 

10 min EMOM - (move AFAP)

4 Cluster 30/20kg

4 Burpees over Bar

 

B) 

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

Backsquat

Set 1 = 7 reps @ 62%

Set 2 = 5 reps @ 70%

Set 3 = 3+ @ @ 78%

 

C) 

For time

30-20-10

  • Pistols
  • Double Unders

Perform 2 Rope Climbs after each Round

 

Time Cap: 12 min.

 

 

 

Mittwoch, 26. Oktober

3 min Cardio

5 min.: 10/10 Single Leg Barbell Deadlift + 10 Air Squats + 10 Ring Rows

 

A) 

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

Deadlift

Set 1 = 7 reps @ 62%

Set 2 = 5 reps @ 70%

Set 3 = 3+ @ @ 78%

 

 

B) 

9 min AMRAP

  • 3 Front Squats 60/40kg
  • 6 Deadlift 60/40
  • 9 Handrelease Push Ups
  • 12 Barbell Hops

 

 

C) 

For Time - TC: 10 min.

30-20-10

Sit Ups (sc. up: Toes to Bar)

DB Snatch 22,5/15kg

 

TC: 10 min.

 

B) 

if time: 1 Tabata Plank - step in/out

 

 

 

 

Dienstag, 25. Oktober

5 min. light weight

  • 5 Double DB Deadlift 
  • 5 Double DB Hang Power Cleans
  • 5 Double DB Shoulder to Overhead
  • 5 HKR
  • 5 Air Squats

 

A) 

22 min. AMRAP

  • 12 Double DB Deadlift 
  • 9 Double DB Hang Power Cleans
  • 6 Double DB Shoulder to Overhead
  • 24 Double Under
  • 9 Toes to Bar
  • 6 Burpee Box Jump Over

 

DB: 2x22,5/15kg

 

REST: 5 min.

 

 

B) 

FOR TIME - TC 22 min.

  • 100 Thruster
  • 75 Pull Ups 
  • 50 Single Arm Devil Presses

 

BB: 20/15kg
DB: 1x22,5/15kg

*split as you want

 

 

 

 

 

Montag, 24. Oktober

10 min work

7/7 banded DB Press + 7/7 single Arm DB Thruster + 7/7 Lat Pull Downs

 

A) 

10 Rounds for time

5n Wall Balls

3 HSPU

1 Squat Clean 50/30 (RX+: 80/45), (sc.: 1 Power Clean + 1 Frontsquat)

 

TC: 10 min.

 

B) 

4 Rounds for max reps:

1 min Burpee Box Jump Overs 24/20"

1 min Plate Overhead Lunges

 

C) 

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

Shoulder Press

Set 1 = 5 reps @ 57%

Set 2 = 5 reps @ 65%

Set 3 = 5+ @ @ 73%

 

 

 

 

Sonntag, 23. Oktober - Team Class

6 min.

10 Medball Clean + 3 Inchworm Push Ups + 10 Ring Rows + 3 Wall Walks

 

A) 

For Time (with a Partner)

 

  • 2000 meter Ski
  • 200 KB Swings

 

  • 2000 meter Row
  • 20 Lanes Single Arm DB Overhead Lunges

 

  • 200 Cal Air Bike
  • 200 Sit Ups

 

into AMRAP

20 DB Box Step Over

10 Pull Ups

 

 

you can work parallel. Split the work as necessary.

Time Cap: 45 minutes

 

 

 

 

Freitag, 21. Oktober

3 min of Cardio

2 Rounds of 10/10 Single Leg Glute Bridge + 10 Ring Rows + 10/10 Single Leg DB Romanian DL

 

 

A) 

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

Deadlift

Set 1 = 5 reps @ 57%

Set 2 = 5 reps @ 65%

Set 3 = 5+ @ @ 73%

 

 

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 @ 50%
  • Set 2 = 3 reps @ 60%
  • Set 3 = 2 reps @ 70%

 

 

C) 

5 Rounds of

 

  • 15/12 cal. SKI or ROW
  • 1 Rope Climb
  • 10 Hang Power Clean 
  • 1 Rope Climb

In 20 min.

 

 

 

Donnerstag, 20. Oktober

6 min: 10 Med Ball Thruster + 4 Inchworm Push Ups + 10 Dog Toe Taps

 

Lacrosse Rolling Shoulder/Chest

 

 

A) 

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

Benchpress

Set 1 = 5 reps @ 57%

Set 2 = 5 reps @ 65%

Set 3 = 5+ @ @ 73%

 

 

 

B) 

Every 4 min for 12 min.

  • 12/8 Cal Bike + all out DB Crush Press @ 40%

 

C)

10 min EMOM

1st: 4-12 Toes to Bar (fordert Euch)

2nd: 40 DU or 60 SU

 

 

 

 

 

Mittwoch, 19. Oktober

7 min work

10/10 banded Lunges + 3 Inchworm Push Ups + 10 Cossack Squats + 5 V-Ups

 

A)

10 min EMOM

1st: 2 lanes broad Jumps

2nd: 4 Box Jumps for Height

 

 

B) 

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

Backsquats

Set 1 = 5 reps @ 57%

Set 2 = 5 reps @ 65%

Set 3 = 5+ @ @ 73%

 

 

C) 

10 min for+ 

  • 100 Barbell Box Step Ups

 

C)

Tabata 1: Starfish

 

 

 

 

 

 

 

 

Dienstag, 18. Oktober

5 min.

  • 10 Box Step ups
  • 6 Scap Pull ups
  • 6 HKR
  • 6 Med Ball Thruster

 

 

A) 

7 min. WORK / 3 min. REST

 

AMRAP 1

  • 250/200m ROW
  • 5 Burpees over Rower

 

AMRAP 2

  • 8 Box Jumps
  • 8 C2B/ Pull ups

 

AMRAP 3

  • 200/150 SKI 
  • 10 alt. DB Snatches 


AMRAP 4 

  • 40 DU
  • 8 TTB

 

AMRAP 5 

  • 12/10 cal. AB
  • 10 Wall Balls 

 

 

 

 

 

 

 

 

 

Montag, 17. Oktober

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 Hang Power Snatch + 4 Burpees over Bar

 

B) 

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

Shoulder Press

Set 1 = 7 reps @ 52%

Set 2 = 7 reps @ 60%

Set 3 = 7+ @ @ 68%

 

C)

 Every 2 min. for 8 min (4 Sets of)

  • 8 Reverse Flys
  • 4-6 Chin Ups

 

 

 

 

 

 

 

 

 

Sonntag, 16. Oktober

 

6 min: 10 Med Ball Thruster + 3 Inchworm Push Ups + 10 Ring Rows + 3 Burpees

 

Fast Squat Mobility

 

in Teams of 2

 

A) 

18 min AMRAP

  • 52/42 Cal row
  • 52 Wall Balls
  • 52/42 Cal ski
  • 52 Swings

 

C) 

18 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, 14. Oktober

3 min of Cardio

6 min: 10 DB Deadlift + 10 Glute Bridges + 3 Inchworm Push Ups + 10 Ring Rows

 

 

A) 

8 min EMOM

  • 6 Wall Balls + 3 Push Ups or HSPU

 

 

B) 

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

Deadlift

Set 1 = 7 reps @ 52%

Set 2 = 7 reps @ 60%

Set 3 = 7+ @ @ 68%

 

 

C) 

1 Tabata Hang on Pull Up Bar

1 Tabata Copenhagen Plank

 

 

 

 

 

 

 

Donnerstag, 13. Oktober

3 min of Cardio

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

 

 

A) 

12 min AMRAP

  • 5 Pull Ups or 3 MU
  • 10 KB Swings
  • 15 Sit Ups
  • 20 Double Unders

 

 

B) 

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

Backsquat

Set 1 = 7 reps @ 52%

Set 2 = 7 reps @ 60%

Set 3 = 7+ @ @ 68%

 

 

C) 

Every 3 min for 12 min (4 Sets)

  • 8 Pendlay Rows
  • 12 Good Mornings

 

D) 

1 Tabata Monster Walk

 

 

 

 

 

 

Mittwoch, 12. Oktober

3 min of Cardio

5 min: 10 Ring Rows + 3 Inchworm Push Ups + 10/10 Single Arm Plate Press + 10 Plate Snatch

 

 

A) 

5 Rounds (not for time) of:

  • 9 Hang Power Clean (go unbroken)
  • 4 Wall Walks or 10 m Handstand Walk
  • 2 Lanes Rope Pull

 

Finish each Round with 8/5 Cal Air Bike

 

Time Cap: 20 min.

 

 

B) 

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

Benchpress

Set 1 = 7 reps @ 52%

Set 2 = 7 reps @ 60%

Set 3 = 7+ @ @ 68%

 

 

C) 

3 all out Sets

  • Sandbag Press into Push Press + 9/7 Cal Ski Sprint

 

 

 

 

 

 

 

Dienstag, 11. Oktober - Girls Cardio Tuesday

Warmup
3 min. CARDIO + Mobility

 

5 min. to find weight for OH Squats 

 

A. 

Nancy

5 rounds for Time (TC: 16 min.)

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

 

REST: 3 min.

 

 

B. 

Karen

150 Wall Balls (TC 10 min.)

 

REST: 3 min.

 

 

C. 

Running Annie (TC: 16 min.)

50-40-30-20-10

  • DU
  • SIT UPS


*200m RUN After each round 

 

 

 

 

 

 

Montag, 10. Oktober

8 min

  • 10/10 banded Lunges
  • 3 Inchworm Push Ups
  • 10 Barbell Good Mornings
  • 10 Ring Rows

 

A. 

6 min EMOM

4 Front Squats + 4 Burpees over Bar

 

(light weight)

 

 

B. 

in 25 min. find a 6 RM in 2 of the following excercises:

Deadlift/Benchpress/Shoulder Press/Backsquat

 

 

C. 

40-30-20-10

  • V-Ups (sc. Leg Raises)
  • Box Step Ups

 

TC: 10 min.

 

 

 

 

 

 

Sonntag, 9. Oktober

Warmup: "Roxanne"

 

 

In Teams of 2 (you go / I go)

9 min work in each AMRAP / 3 min rest.

 

AMRAP 1

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

  • Box Jump or Step Overs
  • alt. Single Arm DB Hang Clean & Jerk 22,5/15kg

 

AMRAP 2

 

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

  • Wall Balls
  • Cal Ski Erg und...

 

AMRAP 3

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

  • Sit Ups
  • Handstand Push Ups (sc. Push Ups)

 

AMRAP 4

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

  • Rounds of Hurdle Sprint
  • Cal. Air Bike

 

 

 

 

 

 

 

 

 

Freitag, 07. Oktober

6 min.: 8/8 Single Arm Kneeling Press + 8 DB Squats + 8 Ring Rows

 

Mobility for Squats

 

A. 

Find your 6 RM Deadlift in 12 min.

 

B. 

Find your 6 RM Benchpress in 12 min.

 

C. 

8 min AMRAP

  • 8 Hang Power Clean
  • 6 Burpees over Bar
  • 4 Toes to Bar

D.

(if time left)

Find a 1 RM Lane Rope Pull for the Day

 

 

 

 

 

Donnerstag, 06. Oktober

3 min of Cardio

3 Rounds of: 10 Band Pull Aparts + 3 Inchworm Push Ups +10/10 Single Arm DB Row

 

 

A) 

Every 4 min. for 20 min. (5 Sets)

  • 20/16 Cal row or ski
  • 6/6 DB Hang Clean & Jerk
  • 1 Set all out Pull Ups, Ring Rows or Muscle Ups

 

B) 

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

8-12 Single Arm DB Row (each side)

8 Ab Roll Outs

 

C)

1 Tabata Single Leg V-Ups

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Mittwoch, 05. Oktober

6 min.: 8/8 Single Arm Kneeling Press + 8 DB Squats + 8 Ring Rows

 

Mobility for Squats

 

A. 

Find your 6 RM Backsquat in 12 min.

 

B. 

Find your 6 RM Shoulder Press in 12 min.

 

C. 

8 min AMRAP

  • 8 KB Swings
  • 6 Pistols
  • 4 Push Upsf

D.

(if time left)

1 Tabata Single Arm DB Shoulder Rotations

 

 

 

 

 

Dienstag, 04. Oktober

EMOM 6:
1st: ROW
2nd: Med Ball Thruster
3rd: Single Under

 

A. Workout

 

3 rounds 
2 min. WORK - 1 min. REST

 

AMRAP1: 6 Wall Balls + 2 Burpee (Pull Ups)


AMRAP 2:  ROW for cal.


AMRAP 3: 6 Sit Ups + 2 Box Jumps (high)


AMRAP 4. 200-400m RUN


AMRAP 5. 6 Pistols (12 air Squats) + 2 HSPU (4 Push ups)

 

 

 

 

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

 

 

 

 

 

 

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

 

 

 

 

 

 

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“

 

 

 

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

 

 

 

 

 

 

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

 

 

 

 

 

 

CrossFit Bad Marienberg

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56470 Bad Marienberg (Eichenstruth)
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info@crossfit-badmarienberg.de

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