Equipment

Sonntag, 02. Juni

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

  • SU
  • Box Step ups
  • Scap Pull ups

 

 

A.

In Teams of 2

For Time - TC 45 min.

 

2000 m row or Ski

 

21-15-9

  • Thruster
  • Pull Ups

800 meter Sandbag Run (1 SB per Team)

 

50-40-30

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

2000 meter Row or SKi

 

30-20-10

  • Box Jumps overs
  • Wall Balls (9/6kg)

800 m Sandbag Run (1SB per Team)

 

 

 

 

 

 

 

 

 

Freitag, 31. Mai

8 min. of Kettlebell Warm Up:

  • 8 Goblet Squats
  • 8 /8 KB Windmills
  • 8/8 Single Arm KB Sit Ups
  • 8/8 Single Arm KB Thruster

 

A.

Every 3 min. for 15 min. - 5 Sets - 

  • all out DB 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
  • 5 KB Thruster left arm
  • 5 KB Sit Ups left arm
  • 30 DU or 50 SU
  • 5 KB Snatch right arm
  • 5 KB Thruster right arm
  • 5 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

 

 

 

 

 

 

 

 

 

 

Mittwoch, 29. Mai

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 Press
  • 8 Seated Angels
  • 8/8 DB Seated Shoulder Rotations

 

B.

EMOM for 20 min. (4 Sets)

  • 1st: 6-10 Burpees for Speed
  • 2nd: 6-10 Pull Ups or 2-3 Muscle Ups
  • 3rd: 14-20 KB Swings am. Style
  • 4th: 4-6 Box Jumps for Hight
  • 5th: 6-10 Handstand Push Ups or Push Ups

 

C.

8 min AMRAP

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

  • Box Jump Overs
  • Wall Balls

 

 

 

 

 

Dienstag, 28. Mai

200m RUN
3 rounds

  • 3 Burpees
  • 6 Med Ball Thruster
  • 9 Box Step ups

Shoulder Mobility with bands

 

A.

WORKOUT:
Clock runs 45 min.


400m RUN

5 rounds of:

  • 2 Man Maker
  • 4 Box Facing Burpee Box Jump Over

 

REST: 2 min.

 

400m RUN

 

5 rounds of:

  • 4 Toes to Bar
  • 6 Wall Balls

 

REST: 2 min.

 

400m RUN

 

5 rounds of:

  • 4 HSPU 
  • 8 Pistols

 

REST: 2 min.

 

400m RUN

 

5 rounds of:

  • 5 Pull Ups 
  • 20 DU

 

REST: 2 min.

 

400m RUN

5 rounds of:

  • 20 Sit ups
  • 10 DB Lunges


*AMRAP

  • 1 RC
  • 200m RUN

 

 

 

 

Montag, 27. Juni

400 m run

8 min work

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

10 Barbell Lunges

5 Inchworm Push Ups

10 Shoulder Dislocates

 

 

A.

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

  • 1st: 8/8 Single Arm KB Bulgarian Split Squats (foot on Bumper)
  • 2nd: 8-12 Benchpress

 

build over the course of the sets

 

 

B.

12 min AMRAP

  • 10 alt. DB Snatch
  • 4-12 Toes to Bar or HKR or 12 Sit Ups
  • 40 Mountain Climber

 

C.

1 Tabata Barbell Biceps Curls

 

 

 

 

 

Samstag, 25. 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 09:30 Uhr (Heat 1) oder 10:30 Uhr (Heat 2) 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!!!

 

 

 

 

 

 

Samstag, 25. 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 09:30 Uhr (Heat 1) oder 10:30 Uhr (Heat 2) 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, 24. Mai

3 min. Cardio

3 Rounds: 10 DB Deadlift + 10 Ring Rows

2 Rounds: 10 Shoulder Dislocates + 10 DB Squats + 10 Band Pull Aparts

 

A.

10 min EMOM

  • 6 Hang Power Clean (Langhantel)
  • 4 Strict Pull Ups

 

 

B.

Every 5 min for 20 min. (4 Sets)

  • 200 m Sprint or 14/9 Cal Air Bike
  • 8 Deadlift @ ca. 60% of 1 RM
  • 6 Burpees over Bar

 

 

C.

In 10 min. work up to a 1 RM 

Push Press or Push Jerk

 

 

 

 

 

 

 

Donnerstag, 23. Mai

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 (sc. up: HSPU)

6 Wall Balls

8 alt. DB Hang Clean & Jerk

10 Sit Ups

 

 

C.

For time

100 Plate Front Raises

 

TC: 8 min.

 

 

 

 

 

 

 

 

 

Mittwoch, 22. Mai

400m run

8 min. work: 10/10 Heel Taps + 10 weighted Prone Angels + 10 DB Squats + 10 Ring Rows

 

Mobility for Overhead Position, Hip and Ankle

 

8 min to work up to training weight

 

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

 

 

 

 

 

Dienstag, 21. Mai

Warm up: 6 min.

2 lanes Shuttle Run
4 Slow Stepping Burpees
6 Med Ball Thruster
8 Jumping Jacks

 

A.

9 min. WORK (AMRAP)
2,5 min. REST
 
1.

  • 200m ROW
  • 150m SKI
  • 10 Wall Balls

 
2.

  • 6 Pull Ups
  • 4 Burpees To Target
  • 2 Devil Presses

 

3.

  • 30 DU
  • 6 TTB
  • 1 Wall Walk

 

4.

  • 2 lanes SLED PUSH
  • 2 lanes SB LUNGES
  • 1 lane Burpee Broad Jumps

 

B.

CORE TABATA

Hollow Hold
Arch Hold

 

 

 

 

 

Sonntag, 19. Mai

Warm Up:

Tabata Shuttle Run / Med Ball Thruster

 

 

Startmöglichkeiten: Einzeln oder im Team

Spenden für ein gemeinnütziges Projekt sind willkommen!

 

Dieses Workout ist unsere Art unserem Mitglied und lieben Freund Olli zu gedenken, der am 09. Mai seinen Kampf gegen den Krebs verloren hat. Olli, Du bist nicht nur heute bei diesem Workout in unseren Herzen, sondern wirst es für immer sein! Dieses Workout von CrossFit Bad Marienberg ist nur für DICH!!!

 

Olli in our hearts - Remembrance WOD

400m run or 30 Cal Cardio or 10 Rounds Hurdle Run

60/40* Wall Balls 9/6kg

 

400m run or 30 Cal Cardio or 10 Rounds Hurdle Run

60/40* Barbell Lunges 40/30kg (RX+: Overhead or 60/40kg)

 

400m run or 30 Cal Cardio or 10 Rounds Hurdle Run

60/40* Toes to Bar

 

400m run or 30 Cal Cardio or 10 Rounds Hurdle Run

60/40* Pistols

 

400m run or 30 Cal Cardio or 10 Rounds Hurdle Run

60/40* Power Cleans 40/30kg (RX+: 60/40kg)

 

400m run or 30 Cal Cardio or 10 Rounds Hurdle Run

60/40* Hinfallen + trotzdem wieder Aufstehen!

 

Reihenfolge der Zwischenübungen nach dem Cardio ist egal!

*60 reps in Teams of 2 / 40 reps single starter

 

Time Cap: Solange, wie es dauert bis alle fertig sind!

 

 

 

 

 

 

 

 

 

Freitag, 17. Mai

3 min Cardio

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

 

A.

Every 2 min for 36 min.

  • 1st: 6-10 KB Bottom Up Press
  • 2nd: 1-2 Lanes Rope Pull
  • 3rd: 1 min for max Cal Row or Ski
  • 4th: 4-10 Box Jumps for Height

B.

1 Tabata

Leg Raises / Slow Knee Tucks

 

 

 

 

 

 

Donnerstag, 16. Mai

400 m run

then 10 min work

8/8 Single Leg Glute Bridges

8/8 banded Heel Taps on 2x20gk Bumper

8 banded Squats

8 Ring Rows

 

A.

Backsquats

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

  • Set 1-4 = 2 reps (work up to heavy)
  • Set 5-7 = 3 reps (use weight of Set 4)

 

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)

 

 

 

 

Mittwoch, 15. Mai

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 (strict!!!)

 

 

C.

"Renegade"

20 min. AMRAP

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

 

 

 

 

 

 

 

 

 

Dienstag, 14. Mai

200m RUN

3 rounds with empty BB:

  • 5 Thruster
  • 3 Burpees
  • 1 Inchworm Push Up

 

8 min. to find your Workout weight

 

 

A.

Clock runs 45 min.

 

Part 1.
21–15-9

  • Thruster (40/25kg)
  • Burpee Over Bar

*200m RUN after each round

 

15-12-9

  • Front Squats (50/35kg)
  • Burpee Box Jumps

*400m RUN after each round

 

9-6-3 

  • Ground to Overhead (60/40kg)
  • Barfacing Burpees over Bar

*200m RUN after each round

REST: 5 min.

 

Part 2.

AMRAP in remaining time

  • 1 Wall Walk
  • 5 Pull Ups
  • 5 Push Ups
  • 5 Toes To Bar
  • 50 SU/ 25 DU

 

 

 

 

 

 

Montag, 13. Mai

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

 

 

 

 

 

 

 

 

 

 

Sonntag, 12. Mai

10 min rowling for 100m

Loss = 10 Burpees, Loss @ Strike = 20 Burpees

 

 

A.

8 min work / 2 min rest,

 

AMRAP 1

  • 200 m Farmers Carry Partner A
  • Partner B: max Reps Burpees

 

AMRAP 2

  • 200 Single Unders Partner A
  • max reps Pull Ups Partner B

 

AMRAP 3

  • 20 DB Snatch Partner A
  • max Reps Cal Air Bike Partner B

 

AMRAP 4

 

  • 200 m run Parntner B (switch after each round)
  • max. reps Box Step Ups Partner A

 

 

 

 

 

 

 

Freitag, 10. Mai

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 + 10/10 Single Arm DB Row on Box

(go heavy in 3 Sets)

 

B.

12 min AMRAP

12 Barbell Biceps Curls

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

 

 

 

 

 

 

 

 

Mittwoch, 08. 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 AMRAP

  • 3 Rounds of Macho Man (RX: 40/30, RX+: 60/40)
  • 400 m run or 36/30 Cal Cardio
  • 2 Rope Climbs

 

 

C.

1 Tabata Sideplan to Elbow Knee Touch

 

 

 

 

 

 

Dienstag, 07. Mai

Warm up: Tabata 
Jumping Jacks / Scap Push ups / Scap Pull Ups/ Air Squats

 

 

A.

MURPH PREP

every 5 min. for 30 min.

 

200m RUN
2 rounds:

  • 5 Pull Ups
  • 10 Push Ups
  • 15 Air Squats
  • REST: 5 min.

 

 

B.

AMRAP for 15 min.

  • 2 HSPU
  • 4 Burpee Box Jump Over
  • 6 Toes to Bar
  • 8 Wall Balls
  • 10 Sit Ups

 

 

 

 

 

 

 

 

 

Montag, 06. Mai

3 min on a machine

2 Sets of: 10/10 ultimate Stretch + 10 weighted Prone Angels + 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

 

 

 

 

 

 

Sonntag, 05. Mai

20 Single Under

10 Med Ball Pec Squats

10 Ring Rows

 

A.

9 min AMRAP

  • 20 DB Snatch
  • 20 Box Jump Overs

B.

9 min AMRAP

1 Wall Walk

10 Partner Wall Balls

2 Wall Walks

10 Partner Wall Balls

3 Wall Walks

10 Partner Wall Balls

4 Wall Walks

10 Partner Wall Balls

5 Wall Walks

10 Partner Wall Balls

...

 

C.

9 min for

  • 400 m KB Farmers Carry + max reps V-Ups

D.

9 min AMRAP

  • 10 Pull Ups
  • 20 Overhead Squats 40/30kg (sc. Backsquats)

 

3 min rest between each round

 

 

 

 

 

 

Freitag, 03. 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)

5 heavy Benchpress (go all out in last Set!)

 

 

 

B.

Every 5 min for 25 min. (5 Rounds)

  • 200 m Sprint or 24/18 Cal Cardio
  • 20 Push Ups (scaled 10 reps)
  • all out Toes to Bar or 20 Sit Ups for Speed

 

 

C.

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

 

 

 

 

Donnerstag, 02. Mai

10 min work: 

  • 8 Glute Bridges with Hands on Wall
  • 2 Lanes Monster Walk
  • 8/8 Single Leg Heel Taps
  • 8 Ring Rows

A. 

work up to training weight in 8 min.

then...

 

Backsquats

Every 3 min for 5 Sets

  • 5 heavy reps (go all out in last set!)

 

B.

20 min AMRAP

400m run or 36/30 Cal Cardio

16 Barbell Lunges 40/30kg

8 Burpees over Barbell

4 Hang Squat Cleans 40/30kg 

 

 

C.

if Time:

Tabata Biceps Curls (Barbell)

 

 

 

 

Mittwoch, 01. Mai - RestDay

 

 

 

 

Dienstag, 30. April

Tabata: Single under / Scap Pull ups / Med Ball Thruster / Scap Push ups

 

6 min. to find workout weight

 

A.

Work: 10 min. / Rest: 2 min.
 
1.

  • 200m RUN
  • 6 SA Devil Presses
  • 1 Rope Climb

 
2.

  • 3 HSPU
  • 30 DU / 60 SU
  • 6 Toes to Bar 

 
3.

  • 250m ROW/SKI
  • 10 Wall Balls
  • 1 lane Sled Push

 
4.

  • 200m RUN
  • 4 Man Maker over Box
  • 1 Wall Walk

 

 

 

Montag, 29. April

3 min on a machine

Tabata: Rope Jumps/Med Ball Thruster

 

A.

20 min EMOM

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

2nd: 6/6 KB Bottom Up Press

3rd: 6-10 strict Pull Ups

4th: 6-10 Ab Roll Outs

 

 

B.

10 Rounds for time

  • 6 Hang Clean & Jerk
  • 6 Burpees over Bar

Perform 20 DU/30 SU to end each round

 

Time Cap 15 min.

 

 

C.

1 Tabata V-Ups / Superman

 

 

 

Sonntag, 28. April - 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, 26. 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 or 36/30 Cal. Cardio
20 Kettlebell Swings 24/16
400 meter Run or 36/30 Cal. Cardio
20 Overhead Squats 52,5/35
400 meter Run or 36/30 Cal. Cardio
20 Burpees
400 meter Run or 36/30 Cal. Cardio
20 Chest-to-Bar Pull-Ups
400 meter Run or 36/30 Cal. Cardio
20 Box Jumps (24/20 in)
400 meter Run or 36/30 Cal. Cardio
20 Dumbbell Hang Squat Cleans 2x22,5/2x15
400 meter Run or 36/30 Cal. Cardio

 

Tabata

Plank / Hollow Hold

 

 

 

 

 

Donnerstag, 25. April

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

 

+ Mobility Lower Back

 

 

A.

For load:

Every 3 min. for 12 min (4 Sets)

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)

  • 2 Backsquats with a 20 sec down and 20 sec up 

 

D.

Tabata Handstand

 

 

 

 

Mittwoch, 24. April

3 min on a machine or 400m run

 

5 min.:

  • 8 DB Deadlift (Toes up) + 8/8 Turkish Sit Ups + 8/8 Single Leg Heel Taps + 8 Ring Rows

 

A.

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

 

B.

20 min EMOM

  • 1st: 40 DU or 60 SU
  • 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: Hang on Pull Up Bar

 

 

 

 

 

 

Dienstag, 23. April

3 min. Cardio
3 rounds:

  • 2 Inchworm Push Ups
  • 4 Cleans
  • 6 Thruster 

 

5 min. to find Workout weight:

A.

Workout - Clock runs 45 min.

Hero Workout TOG51

 

51 bar facing burpee clusters
RX 61/43 kg

 

“You will perform a bar facing burpee, once you have jumped over the bar, then grab the bar and perform a cluster (squat clean thruster). 
This is one rep. You should be facing a different direction for each rep” BEWARE. 
Super easy to get lost in this one.

 

Rest: 4 min.

 

AMRAP

400m RUN

  • 2 Dual Dumbbell Burpee to DB Overhead Box Step Overs
  • 4 Push Ups on DB
  • 6 lanes DB Farmers Carry
  • 8 TTB

 

 

 

 

Montag, 22. April

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.

20 min AMRAP

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

 

 

 

C.

1 Tabata Starfish

 

 

 

 

 

 

 

 

 

Sonntag, 21. 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, 19. April

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 Wall Balls

 

 

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. April

10 min work: 

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

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)
  • weighted Sit Ups 20/10 kg Bumper (RX+: Toes to Bar)

 

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

 

Time Cap: 25 min.

 

 

C.

Iif time left 1 Tabata Handstand Hold

 

 

 

 

Mittwoch, 17. April

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.

20 min AMRAP

  • 400 m run or 36/30 Cal.
  • 2 Rope Climbs (RX+: legless)
  • 4 Handstand Push Ups or Push Ups
  • 6 Pull Ups or 3 MU
  • 8 DB Burpees

 

RX+: wear vest

 

C.

1 Tabata Copenhagen Plank

1 Tabata Monster Walk

 

 

 

 

Dienstag, 16. April

Tabata 

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

 
A.

Workout For Time - TC 45 min.
 
50 Cal. Cardio


21-15-9 

  • Pull Ups
  • Wall Balls

 

50 Cal. Cardio


30-20-10

  • Toes To Bar / Sit Ups / V-Ups / HKR
  • Double-Under

 

50 Cal. Cardio


2-4-6-8-10

  • Hang Squat Cleans 
  • Box Jumps (24/20 in)

 

50 Cal. Cardio

2-4-6-8-10-12

  • Handstand Push Ups
  • Bar Muscle Ups (sc. Pull Ups)

 

 

 

 

 

 

Montag, 15. April

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 DB 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, 14. April - 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
  • 6 alt DB Snatch
  • 8 KB Swings

 

 

Rest 4 min between workout parts

 

 

 

 

Freitag, 12. April

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

 

 

 

 

Donnerstag, 11. April

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 or 3 MU

8 Plate weighted Sit Ups 20/10kg

 

 

 

 

 

 

 

Mittwoch, 10. April

 

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 for Speed

3rd: 6-12 Ab Roll Outs

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

 

C.

20 min AMRAP

  • 6 HSPU or Push Ups
  • 9 Pull Ups or 5 MU
  • 400 m run or 36/28 Cal of Cardio

 

 

 

 

 

 

 

Dienstag, 9. April

Tabata Shuttle Run / Box Step ups
 
3 rounds with empty BB
8 Deadlift
4 Hang Power Clean

 

A.

45 min. on a Running clock

 

500m ROW/SKI
30 Hang Power Cleans

10 Burpee Box Jump Overs


500m ROW/SKI
20 Hang Power Cleans

20 Burpee Box Jump Overs


500m ROW/SKI
10 Hang Power Cleans

30 Burpee Box Jump Overs
 
(RX: 40/30 kg - RX+: 61/43 kg)
 
Directly into

AMRAP 

  • 200m RUN
  • 12 Toes to Bar
  • 12 KB Swings American
  • 1 Rope Climb

 

 

 

 

 

 

Montag, 8. April

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.

7 min EMOM

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

 

B.

Every 3 min for 12 min.

  • 8-12 Benchpress  +  8-12 banded Sumo Deadlift

 

C.

Five 3-minute AMRAPs in 19 minutes

  • 40 DU or 80 SU
  • 20 Jumping Lunges
  • + max Rounds of Dumbbell Hang Squat Clean

 

Rest 1 minute between AMRAPs

 

 

 

 

 

 

 

 

Sonntag, 07. 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, 05. April

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, 04. April

10 min work:

8 banded 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

 

 

 

 

 

 

Mittwoch, 03. 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 (Barbell) / L-Sit Hang on Pull Up Bar

 

 

 

 

 

Dienstag, 02. April

3 min. CARDIO
3 rounds:

  • 10 Scap Pull Ups
  • 5 HKR slow
  • 20 SU/10DU
  • 5 Air Squats

 

A.

EMOM 40 (Mat Fraser)

 

*The goal is to maintain your pace throughout the 40 min. but the effort level will increase as you go.
It’s as much a mental toughness workout as anything else. 

 

  1. 10-15 cal. ROW
  2. 6-12 TTB (unbroken)
  3. 30-60 DU
  4. 6-12 Pull Ups (unbroken) (RX+: C2B/MU)
  5. 6-10 Burpee Box Jump Over

 

 

 

B.

CORA TABATA

 

 

 

 

 

 

 

Sonntag, 31. März - Oster-Team-Workout

in Teams of 2

 

A.

AMRAP 10

 

  • *6 BMU or 12 CTB or 18 Pull Ups
  • 80 DU or 160 SU

 

2 min rest

 

B.

AMRAP 10

 

  • 20 Clean & Jerk 61/43kk
  • 200 m run

2 min rest

 

C.

AMRAP 10

 

  • 20 Box Jump Overs
  • 12 Devil Press 22,5/15kg

 

2 min rest

 

D.

AMRAP 10

 

  • 30 Cal. row/ski/bike
  • 60 Wall Balls

 

2 min rest

 

E.

AMRAP 10

 

  • 20 TTB
  • 30 Burpees

 

2 min rest

 

 

 

 

 

Donnerstag, 28. März

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 4 Rounds

  • 1st: 1/1 Lane DB Overhead Lunges
  • 2nd: practice Pull Ups or Muscle Ups (Kipping, Butterfly, Ring, Bar)
  • 3rd: 8-16 Pistols

 

 

B.

12 min AMRAP

  • 4/4 DB Hang Clean & Jerk DB Shoulder to Overhead (2 DB)
  • 20 Double Unders or 40 Single Unders
  • 2 Wall Walks or 5 m Handstand Walk

 

C.

Tabata 1: Copenhagen Plank

Tabata 2: Monster Walk

 

 

 

 

 

 

 

 

 

 

Mittwoch, 27. März

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 Strict Press + 4 Push Press + 2 Push Jerk

 

 

C.

15 min AMRAP

  • 6 Push Ups or HSPU
  • 7 Pull Ups
  • 8 DB Snatch
  • 9 KB-Swings

 

 

 

 

 

 

 

Dienstag, 26. März

Warm Up:
Tabata Single Under / Air Squats

7 min. to find workout weight

 

A.

WORKOUT - THE MASH “WHIRLWIND”

Clock runs 45 min.

 

10 Rounds of:

  • 3 BMU or C2B PU / 6 Pull Ups
  • 2 Bar-facing burpees
  • 1 Squat Snatch 40/30kg

 

Rest 3 min.

 

10 Rounds of:

  • 10 cal. Row
  • 10 cal. Air Bike
  • 10 cal. Ski

 

Rest 3 min.

 

10 Rounds of:

  • 1 Squat clean 70/50kg
  • 2 Bar-facing burpees
  • 3 HSPU

 

Rest: 3 min.

 

In remaining time:
AMRAP

  • 5 lanes Shuttle Run
  • 5 TTB
  • 5 Push Ups

 

 

 

 

Montag, 25. März

400 m run or 3 min of Cardio

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

 

Mobility Lower Back

 

A.

Every 90 sec for 15 min (10 Sets)

  • 5 Hang Power Clean + 3-5 Chin Ups (go heavy)

 

 

B.

15 min AMRAP:

  • 10 DB Box Step Ups
  • 8 DB weighted Sit Ups
  • 6 alt. DB Devil-Thruster
  • 200 m run or 300 m of Cardio

RX: 1x22,5/1x15

 

C.

Every 2 min for 6 min.:

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

 

 

 

 

Sonntag 24. März

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, 22. März

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 or 400m on Cardio Machine

 

20 KB Swings

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

200 m run or 400 m on Cardio Machine

 

20 DB Snatch (alt.)

10 Pull Ups (RX+: 4 Muscle Ups)

200m run or 400m on Cardio Machine

 

20 DB Box Step Ups (1 DB)

10 Toes to Bar

200 m run or 400m on Cardio Machine

 

 

B.

Every 3 min for 9 min.

8 Backrack Lunges each leg (go heavy)

 

C.

if time

Tabata Handstand / V- Ups

 

 

 

 

 

 

 

 

 

 

Donnerstag, 21. März

400 m run or 3 min Cardio

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 Shoulder Press (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, 20. März

4 min on a Cardio Machine

4 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 + 6-12 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

 

 

 

 

 

 

 

Dienstag, 19. März

Warm Up:

400m RUN

3 rounds

2 Inchworm Push ups

4 Double DB Hang Snatches

6 Double DB Push Presses 8 Box Step ups

 

A.

WORKOUT - TC: 40 min.

 

1000m RUN
 
3 rounds of 
9 Toes To bar 
12 Box Jumps
15 Sit ups
 
1000m RUN
 
3 rounds of 
6 Double DB Hang Snatches
8 lanes DB Farmers Walk
10 Double DB Push Press
 
1000m RUN
 
3 rounds of 
3 Burpee Pull Ups / Burpee Muscle Ups
6 Pistols
9 Wall Balls
 
1000m RUN
 

 

 

B.

TABATA, if time

Dead Hang on PU Bar

 

 

 

 

 

Montag, 18. März

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 Single Leg V-Ups

 

 

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)

 

 

 

 

 

 

Sonntag, 17. März - Team

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, 15. März

 

Herzlich willkommen zum
CrossFit Open Workout 24.3

 

 

 

 

 

 

 

 

Donnerstag, 14. März

3 min of Cardio

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

 

A. 

I12 min EMOM

1st: all out Toes to Bar or HKR or practice the Kip

2nd: 1 Lane DB Overhead Lunges left arm/ 1 Lane right arm

3rd: practice Handstandpush Ups or Handstand Walk

 

 

 

B. Running 

25 min AMRAP

 

400 m run or 10 Rounds Hurdle Sprint or 40/32 Cal Cardio

40 DU or 80 SU

30 Sit Ups

20 Push Ups

10 Pull Ups

 

 

C. 

if time left: 1 Tabata Plank/Hollow Rock

 

 

 

 

 

Mittwoch, 13. März

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, 12. März

Warm up:
Tabata Single Under/ Med Ball Thruster

 

 

 

Workout

WORK: 11 min. / REST 2 min.

*light weight

 

1.

  • 250m ROW
  • 3 Burpees over Rower

 

2.

  • 1 Wall Walk
  • 3 Man Maker with Step over the Box 
  • 6 lanes Shuttle Run

 

3.

  • 150m SKI 
  • 2 lanes Sled Push (moderate)

 

4. 

  • 5 Toes To Bar
  • 10 Sit ups
  • 15 Air Squats
  • 20 sex. PLANK hold

 

 

 

 

 

 

Montag, 11. März

6 min.

  • 10 DB Deadlift
  • 10 Ring Rows
  • 10 weighted Prone Angels

 

A.

Build up to training weight in 7 min.

 

Every 5 min for 20 min (4 Sets)

12/9  Cal Air Bike

4-12 Pull Ups or 2-6 Muscle Ups

8 Burpees to Target

 

go for speed in every Round

 

 

B.

6 min AMRAP (goal: EMOM or faster)

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

 

 

C.

Every 3 min. for 9 min (3 Sets)

  • 8-12 Barbell Rows (supinated Grip)
  • 8-12 Shoulder Rotations with DB

 

 

 

 

 

Sonntag, 10. 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, 08. März

 

Herzlich willkommen zum
CrossFit Open Workout 24.2

 

 

 

 

 

 

 

Donnerstag, 07. 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 Barbell Rows (supinated Grip)

8 weighted Sit Ups

 

B.

5 Rounds for time of:

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

Time Cap: 25 min.

 

 

 

 

 

Mittwoch, 06. März

400 m run or 3 min of Cardio

then 3 Rounds

  • 10/10 Single Arm Kneeling DB Press
  • 10 DB EOO
  • 10 Plate Snatch
     

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 Hang Power Clean @ 50% of 1 RM + 4 Burpees over Bar

 

C.

6 Sets of

  • 1 Lanes of Rope Pull  
  • 1 Set Wall Balls unbroken

 

rest as needed

 

 

 

 

 

 

Dienstag, 05. März

5 min.
5 Front Squats, 5 OH Squats
2 Power Clean, 5 Squat Clean
2 Shoulder Press, 5 Push Press


  •  

A.

iWORKOUT - For Time, TC: 45 min.
 
5 rounds
 
200m RUN*
20 Squats
 
1. Round: Air Squats
2. Round: Pistols
3. Round: Back Squats (40/25kg)
4. Round: Front Squats (40/25kg)
5. Round: OH-Squats (40/25kg)
 
4 rounds
 
200m Run
20 Cleans
 
1. Round: Power Cleans (40/25kg)
2. Round: Hang Power Cleans (40/25kg)
3. Round: Squat Cleans (40/25kg)
4. Round: Hang Squat Cleans (40/25kg)
 
3 rounds
 
200m Run
20 Push
 
1. Round: Sit ups
2. Round: V-Ups
3. Round: Toes to Bar
 
2 rounds
 
200m Run
20 Push
 
1. Round: Push ups
2. Round: Push Presses (40/25kg)
 
1 round
 
200m Run
20 Pull  
 
1. Round: Pull Ups / MU/ C2B
 
*(250m Cardio) 

 

 

 

 

 

Montag, 04. März

6 min EMOM

  • Single Unders
  • Inchworm Push Ups
  • Ring Rows

 

 

A.

10 min work

8/8 Turkish Sit Ups

4 Box Jumps for Height

8/8 Banded 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 Push Press (2x22,5/2x15kg)
  • Sit Ups

TC: 12 min.

 

D.

(if time) Tabata

V-Ups + Handstand Hold

 

 

 

 

Sonntag 03. 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 or 8 Rounds of Hurdle Sprint
20 DB Snatch
20 Burpee Box Jump Overs (24/20 in)

20 Pull Ups

 

4 min rest

 

20 min AMRAP

200 m Partner Run or 8 Rounds of Hurdle Sprint

60 Double or 120 Single Unders

40 Wall Balls 9/6
20 Toes to Bar

 

 

 

 

 

 

Freitag, 1. März

 

Herzlich willkommen zum
CrossFit Open Workout 24.1

 

 

 

 

 

 

Donnertag, 29. Februar

6 min.

10 Ring Rows + 5 Push Ups + 10 Lunges + 10 Sit Ups
 

 

A.

20 min. EMOM

  • 1st: 8-12 KB Swings am. Style
  • 2nd: 4 Box Jumps for Height
  • 3rd: Handstand Hold
  • 4th: all out Pull Ups or Muscle Ups

 

B.

12 min AMRAP

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

RX: 22,5/15kg

 

 

C.

Tabata

  • DB Hammer Curls

 

 

 

 

 

Mittwoch, 28. Februar

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.

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

6/6 Single Leg Deadlift (Barbell)

 

C.

Perform 100 alt. Barbell Backrack Lunges (Front Stepping)

in 8 min.

 

D.

Mobility

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

 

 

 

 

Dienstag, 27. Februar

Warm up: Tabata 

  • 1. Shuttle Run
  • 2. Scap Push ups
  • 3. Scap Pull ups
  • 4. Inchworm

6 min. to find Workout weight Clean and Jerk 

 

A.

Workout - AMRAP for 45 min. 

 

Buy in: 1000m RUN

AMRAP

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

*10 Burpees after 2 rounds 

 

 

B.

Core Tabata

Hollow Hold/ Superman

 

 

 

 

 

Montag, 26. Februar

E1,5MOM  for 9 min.

  • 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 2:30 min. for 10 min.

Overhead Squats or Frontsquats - 5 sets

 

  • build over the course of the Sets

 

C.

Dumbbell Version of "Macho Man"

Goal: 10-15 min EMOM

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

 

 

 

 

Sonntag 25. Februar

Warm Up:

Tabata Shuttle Run / Med Ball Thruster

 

 

Startmöglichkeiten: Einzeln oder im Team

 

Dieses Workout ist unsere Art unserem Mitglied und lieben Freund Olli ganz ganz fest die Daumen für die nächste Zeit zu drücken!!! Nach seiner Krebsdiagnose vergangene Woche geht es jetzt um alles. Wir wünschen Dir, lieber Olli, GANZ VIEL KRAFT, und WIR SIND IN GEDANKEN AN DEINER SEITE !!! 

Dieses Special-Event von CrossFit Bad Marienberg ist nur für DICH!!!

 

OC - Strong with you!

400m run or 30 Cal Cardio or 10 Rounds Hurdle Run

60/40* Wall Balls 9/6kg

 

400m run or 30 Cal Cardio or 10 Rounds Hurdle Run

60/40* Barbell Lunges 40/30kg (RX+: Overhead or 60/40kg)

 

400m run or 30 Cal Cardio or 10 Rounds Hurdle Run

60/40* Toes to Bar

 

400m run or 30 Cal Cardio or 10 Rounds Hurdle Run

60/40* Pistols

 

400m run or 30 Cal Cardio or 10 Rounds Hurdle Run

60/40* Power Cleans 40/30kg (RX+: 60/40kg)

 

400m run or 30 Cal Cardio or 10 Rounds Hurdle Run

60/40* Hinfallen + trotzdem wieder Aufstehen!

 

Reihenfolge der Zwischenübungen nach dem Cardio ist egal!

*60 reps in Teams of 2 / 40 reps single starter

 

Time Cap: Solange, wie es dauert bis alle fertig sind!

 

 

 

 

 

 

 

 

Freitag 23. Februar

3 min of Cardio

5 min. of 3 Inchworm Push Ups + 10 Ring Rows + 10 weighted Prone Angels + 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. or 800m run

 

 

 

 

 

 

 

Donnerstag, 22. Februar

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

 

 

 

 

Mittwoch, 21. Februar

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

  • 3 Wall Walks 
  • 6 Wall Balls 9/6kg
  • 9 Sit Ups

 

 

C.

Tabata

  • DB Hammer Curls

 

 

 

 

 

Dienstag, 20. Februar

Tabata
Hurdle Sprint / Med Ball Thruster

 

A.

WORK: 7 min. / REST: 3 min.

 

1.

  • 12 Wall Balls
  • 12 cal. ROW


2.

  • 4 Burpee Pull Ups
  • 6 lanes Shuttle Run

 

3.

  • 1-2-3… Wall Walks
  • 10-20-20… DU

 

4.

  • 8 alt. DB Snatches
  • 12 Box Jump Overs

 

5.

  • 6 Toes To Bar
  • 8 Sit Ups

 

 

 

 

 

Montag, 19. Februar

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

 

C.

Tabata Reverse Plank

 

 

 

 

 

 

Sonntag, 18. Februar

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, 16. Februar

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: 8-10 Burpee Box Jumps overs for Speed
  • 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, 15. Februar

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 4 min for 12 min. -3 Sets-

7-7-7 (21) Barbell Biceps Curls

25 DB Benchpress into 25 Triceps Extensions on Bench

 

 

D. 

1 Tabata Plank/Flutter Kicks

 

 

 

 

 

Mittwoch, 14. Februar

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

 

 

 

 

 

Dienstag, 13. Februar

Tabata:

  • Shuttle Run
  • Box Step ups
  • Shuttle Run
  • Med Ball Thruster
  • Shuttle Run
  • Scap. Push ups
  • Shuttle Run
  • Inchworm

5 min. to find Workout weight and set equipment

 

A.

10 min. AMRAP / 2 min. REST
 
1.

  • 200m ROW
  • 4 Box Jumps
  • 6 Toes To Bar

 
2.

  • 2 Hang Power Snatches
  • 4 Overhead Squats
  • 6 Burpees over Bar

RX: 30/20 kg
RX+: 43/30 kg
 
3.

  • 20 DU
  • 4 Pull Ups (2 MU)
  • 6 Wall Balls

 
4.

  • 150m SKI
  • 4 Push ups
  • 6 Pistols

 

 

 

 

 

 

Montag, 12. Februar

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.

Every 3 min. for 12 min. - 4 Rounds

  • 8-12 Single Arm DB Rows on Bench +
  • 8-12 weighted Sit Ups

 

 

 

 

 

 

Sonntag, 11. Februar

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

"Sally" with Squats

 

 

 

 

 

 

 

Freitag, 09. Februar

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 or practice DU or Crossover
  • 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, 8. Februar

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 Srint
  • 8 Deadlift 70/40kg
  • 8 Wall Balls

 

 

B.

20 Rounds of

1 Squat Clean 60/40

2 Burpees over Bar

3 Toes to Bar

 

Time Cap: 15 min.

RX: 80/50

 

C.

3 Rounds of

30 Russian Twists into 20 Knee Tucks

 

rest as needed

 

 

 

 

 

 

Mittwoch, 7. Februar

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, 6. Februar

Tabata Cardio Machines

Mobility: Shoulder

 

 

A.

WORK: E2MOM for 12 min. / REST: 4 min.

 

1.

  • 12 cal. ROW
  • 12 Wall Balls
  • max reps sit ups

 

2.

  • 8 Burpee Box Jump Over
  • 10 Toes To Bar
  • max reps KB Swings

 

3.

  • 30 Double Under
  • 10 Pull Ups
  • max reps HSPU / Pike Push Ups

 

 

 

 

 

 

 

Montag, 5. Februar

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 or Backsquats

Set 1 = 8 reps @ 65% of 1 RM

Set 2 und 3 = 6 reps @ 70%

Set 4 und 5 = 5 reps @ 75%

 

C.

14 min AMRAP

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

 

 

 

 

Sonntag, 04. 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 Lanes Single Arm Overhead Lunges 22,5/15kg
  • 8 Wall Walks

 

 

 

 

 

Freitag, 2. Februar

3 min of Cardio

4 min. of: 10 Med Ball Pec 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 work...

  • 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, 1. Februar

3 min of Cardio

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

 

 

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
  • 10 heavy Ring Rows
  • 6-10 Matador Dips (RX+: weighted)
  • 6 Burpee Box Jump Overs

 

C. 

3 Sets of 

  • 12 V-Ups
  • 30/30s Single Arm KB Bottom Up Hold/Press or Carry

 

 

 

 

 

 

Mittwoch, 31. Januar

3 min of Cardio

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

 

A.

Every 1:30 for 15 min (10 Sets)

  • Power Clean + 2 Front Squats

Build over the course of the sets.

 

 

B.

10 min EMOM

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

 

C.

12 min AMRAP

  • 4 DB Hang Squat Clean
  • 10 DB Rows in Plank
  • 4 HSPU or Push Ups

 

 

 

 

 

 

Dienstag, 30. Januar - Kettlebell Fun

Technique with light weight 

2 rounds
3 KB Snatch l
3 KB Push Press l
3 KB Hang Clean l
3 KB Swings l
3 KB Thruster l
 
3 KB Snatch r
3 KB Push Press r
3 KB Hang Clean r
3 KB Swings r
3 KB Thruster r

 

A.

Workout

1. AMRAP 20
 
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
 
Rest: 5 min.

 

2. AMRAP 20 

6 KB Thruster (3/3)
6 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

 

 

B.

Core Tabata Plank

 

 

 

 

 

 

 

Montag, 29. Januar

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. DB Box Step Ups

 

 

C.

8 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

 

 

 

 

 

 

Sonntag, 28. Januar

7 min Pizzabote

 

+ Mobility 

 

A.

12 min for 

2.000 m row

then AMRAP

  • 12 Burpees over Bar
  • 12 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 Cal Ski

then AMRAP

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

 

 

 

 

 

Freitag, 26. Januar

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

 

 

A.

8 min EMOM

6-8 DB Snatch + 3-4 Burpees

 

B.

Every 4 min. for 16 min.

25 DB Benchpress into 25 DB Triceps Extensions (light weight, 2 DB)

 

C.

Perform 100 alt. Barbell Backrack Lunges

TC: 10 min.

 

D.

4 Sets of

7-7-7 Triceps Curls

Perform 8-10 Ab Roll Outs after each Set

 

 

 

 

 

Donnerstag, 25. Januar

3 min of Cardio

4 min.: 3 Inchworm Push Ups + 10 Facepulls + 10 Med Ball Pec Squats

 

A.

Every 2 min.  for 10 min. (5 Sets)

Push Press

Set 1 = 12 reps @ 50%

Set 2 und 3 = 8 reps @ 65%

Set 4 und 5 = 5 reps (go heavy)

 

 

B.

For time

50-40-30-20 Cal. Cardio

10-10-10-10 Power Clean

Rest 1:30 min. after each Set of Power Clean

RX: 60/35kg

 

C.

For Time

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

Deadlift

Toes to Bar or HKR or V-Ups or Sit Ups

 

TC: 10 min.

RX: 70/45kg

 

 

 

 

 

 

 

Mittwoch, 24. Januar

3 min of Cardio

4 min of: 10 Sit Ups + 10/10 Single Arm DB Sumo Rows + Med Ball Pec Squats

 

A.

10 min EMOM

  • 1st: 8/8 Single Arm DB Sumo Rows
  • 2nd: 8 Ab Wheel Roll Outs

 

 

B.

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

  • Tempo Front or Back Squats x 2 reps

10 sec down / 10  sec up

 

C.

10 min AMRAP

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

  • Pull Ups
  • Box Jumps
  • Pistols

 

 

 

 

 

Dienstag, 23. Januar

3 min of Cardio

4 min.: 3 Burpees + 6 Barbell Thruster + 9 Scap Pull Ups

 

A.

1.
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: 5 min.

 

2.
AMRAP 10

  • 2 HSPU
  • 4 Burpees over Bar
  • 6 Hang Power Snatches (40/20 kg)
  • 8 Wall Balls
  • 10 KB Swings American Style

 

 

B. Tabata

Kettlebell Crush Grip Hollow Flutters / Kettlebell Crush Grip L Crunches

 

 

 

 

Montag, 22. Januar

3 min of Cardio

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

 

A. Benchpress

Find a new 1 RM Benchpress in 12 min.

then

8 min. EMOM

Benchpress x 2 reps @ 85-90% of your 1 RM

 

 

B. "Sprint Training"

Every 4 min. for 20 min. 

 

  • 1st: 10 sec Air Bike Sprint + 1 min. of HSPU, Push Ups or DB Push Press
  • 2nd:10 sec Air Bike Sprint + 1 min. of Wall Balls
  • 3rd: 10 sec Air Bike Sprint + 1 min. of Rope Climbs
  • 4th: 10 sec Air Bike Sprint + 1 min. of Wall Walks
  • 5th: 10 sec Air Bike Sprint + 1 min. of Barbell Biceps Curls

 

C. Tabata

Handstand Hold or Wall Walk Hold

 

 

 

 

 

 

Sonntag, 21. Januar

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, 19. Januar

3 min. Cardio
4 min. 10 Med Ball Pec Squats + 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.

  • 2 Wall Walks or 5 m of Handstand Walk
  • 8 Barbell Biceps Curls

 

 

 

 

 

 

Donnerstag, 18. Januar

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 + 4-6 Pull Ups or 2-3 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 (RX+: Power Clean or 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, 17. Januar

3 min of Cardio

4 min of: 5 Inchworm Push Ups + 10 weighted Prone Angels + 10 Ring Rows

 

+ Mobility for Shoulder

 

A.

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

Benchpress

Set 1 = 8 reps @ 65%

Set 2 und 3 = 6 reps @ 70%

Set 4 und 5 = 3-5 reps (go heavy)

 

 

B.

11 min AMRAP:

  • 3 Pull Ups (scaled up: Muscle Ups)
  • 6 Push Ups or HSPU
  • 9 KB Swings am. Style

C.

Annie - TC-8 min.

50-40-30-20-10

  • Double Unders
  • Sit Ups

 

 

 

Dienstag, 16. Januar

Workout Equipment vor dem Warm Up aufbauen
 
Warm up: Tabata

  1. Med Ball Clean
  2. Burpees
  3. Scap. Pull Ups
  4. Med Ball Thruster
  5. Scap Push Ups
  6. Box Step Ups
  7. Med Ball Deadlift
  8. Single Under

5-7 min. to find Workout weight Squat Clean / Deadlift

 

A.

Workout – AMRAP 45 min.
 

  • 500m ROW/SKI
  •  1 Squat Clean
  • 2 HSPU (sc.: Pike Push Ups x 2)
  • 3 lat. Burpees over Bar
  • 4 Pull Ups (sc.: Jumping Pull Ups)
  • 5 Push Ups
  • 6 Pistols (sc. Pistol to a Box/Bench)
  • 7 Wall Balls
  • 8 Toes to Bar (sc. Leg Raises to KB)
  • 9 Box Jumps ((sc. Box Step ups x 2)
  • 10 Deadlift
  • 50 DU (sc. Single Under x 2)

 
Sc.: 40/25kg
Int: 50/35kg
RX: 61/43kg

 

 

 

 

 

Montag, 15. Januar

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 = 3-5 reps (go heavy)

 

 

C. Sprint Workout

21 - 15 - 9

  • Burpees
  • KB Swings
  • Double Unders

TC: 10 min.

 

D.

1 Tabata: Turkish Sit Ups

1 Tabata: Monster Walk

 

 

 

 

 

 

Sonntag, 14. Januar

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

  • 4 Sandbag Clean & Jerk
  • 6 DB Snatches
  • 8 Sit Ups or TTB

 

C.

11 min for

60 Cal Air Bike

 

then AMRAP

  • 4 Lanes Sandbag Lunges
  • 4 Lanes Sled Push

 

 

Rest 3 min between workout parts

 

 

 

 

 

 

 

 

 

 

Freitag, 12. Januar

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)

RX+: 60/40kg

 

 

 

 

 

 

 

Donnerstag, 11. Januar

3 min Cardio

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

 

+ Squat Mobility

 

A

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%

 

B

Every 3 min for 15 min. 5 Sets

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

 

 

C

15 min AMRAP

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

 

 

 

 

Mittwoch, 10. Januar

3 min of Cardio

4 min.: 10 Plate OH Lunges + 3 Inchworm 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:

  • 6-8 strict Pull Ups
  • 6-8 Dips

 

 

 

 

 

 

Dienstag, 09. Januar

5 min.

  • 1 Inchworm PU
  • 2 Burpees
  • 3 Box Jumps
  • 4 Push Ups on Box
  • 5 Deadlift

 
5 min. to build up Workout weight for Deadlift

 

A.

 

AMRAP - 13 min.
 1 Wall Walk

  • 3 Burpees over Bar
  • 6 Deadlift (100/70kg)

 
Rest: 3 min.
 
FOR TIME - TC: 13 min.
 2 rounds

  • 20 Box Jump over
  • 30 Toes to Bar
  • 20 Dual DB Push Press (2x22,5/15kg)
  • 30 Pull Ups (20 C2B/ 15 MU)

 

Rest: 3 min.
 
AMRAP – 13 min.
 Buy in: 800m ROW/SKI
Into AMRAP

  • 5 Snatch (40/25kg)
  • 5 OH-Squats (40/25kg)
  • 30 DU / 60 SU

 

B.

Core Tabata

Hollow Hold / Superman

 

 

 

 

 

Montag, 08. Januar

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: practice Handstand Shoulder Tappings 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
  • 40 Sit Ups

RX+: wear vest

 

 

 

 

 

Sonntag, 07. Januar

3 min Cardio

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

 

+ Squat Mobility

 

A. Kjäll - Team

(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, 5. Januar

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

 

 

 

 

 

Donnerstag, 04. Januar

4 min of Cardio

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

 

A

For time

21-15-9

Burpees

Toes to Bar, HKR, V-Ups or Sit Ups

 

TC: 10 min.

 

B

Front Squats

Every 2 min for 12 min. -6 Sets -

Set 1 = 12 reps @ 40%

Set 2 = 8 reps @ 60%

Set 3,4,5,6 = 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

 

 

 

 

 

Mittwoch, 03. Januar

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

 

 

 

 

 

Dienstag, 02. Januar

6 min.
3 Burpees
6 Deadlift
4 Hang Power Clean
2 Shoulder to OH
10 Air Squats

 

A

For time - TC: 12 min.
500m ROW
  • 40 Thruster (30/20 kg)

  • 30 Pull ups

250m ROW

  • 20 Thruster (40/30 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 (70/45 kg)

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

 

 

 

 

 

Sonntag, 31. Dezember

5 km Silvesterlauf am Wildpark, Start: 10:00 Uhr

 

 

 

 

 

 

Freitag, 29. Dezember

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

 

 

 

 

 

 

 

 

Donnerstag, 28. Dezember

3 min of Cardio

4 min.: 10/10 kneeling Press + 10 Barbell Rows + 10 Sit Ups

 

A

Every 3 min. for 15 min (5 Sets)

  • 1st: 8-12 seated Shoulder Press
  • 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

 

 

 

 

 

 
 

 

Mittwoch, 27. Dezember

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, 24. Dezember

Warm Up Game

 

A. Heilig Abend WOD

TEAM WORKOUT
 
WORK: 14 min.
REST: 2 min.
 
1.
Buy in
1000m ROW/SKI
AMRAP
8 Box Jumps
8 Toes To Bar
8 Burpees
 
2.
Buy in
1000m ROW/SKI
AMRAP
2 Double DB Devil Presses
4 Pistols
80 Double under
 
3.
Buy in
1000m ROW/SKI
AMRAP
5 HSPU
10 Pull ups
15 Air Squats
 
RX+: synchron
 

B. Core

 

 

Freitag, 21. Dezember

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

  • 8/8 Single Leg DB Deadlift + 10 Facepulls

 

 

B.

Every 5 min. for 15 min. 

  • 12/8 Cal AB Sprint
  • all out Toes to Bar
  • all out Wall Balls 

 

C.

2 Sets of 

CORE Burner

20 sec. WORK  /  10 sec. REST

  • Hollow Hold
  • Slow Tuck Ups
  • Leg raise in and out 
  • Bicycle Crunches

 

D.

if time:

1 Tabata Hang on Pull Up Bar

 

 

 

 

 

 

Donnerstag, 20. Januar

1 Tabata Rope Jumps

1 Tabata Med Ball Thruster / RingRows

 

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.

 

 

 

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

 

 

 

 

 

Mittwoch, 19. Dezember

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, 19. Dezember

Tabata Shuttle Run / Med Ball Thruster

Mobility

 

A.

WORK: E3MOM x 3 / Rest: 2 min.
 
1.
  • 15 cal. ROW
  • 50 DU
  • max. reps Wall Walks
 
2.
  • 12 Burpee Box Jump Over
  • 12 Toes to Bar
  • max. reps Sit ups
 
3.
  • 15 Wall Balls
  • 10 Pull ups
  • max. reps Push ups
 
4.
  • 15 cal. SKI
  • 10 cal. AB
  • max. reps air squats

 

 

B.

TABATA
PLANK / SIDE PLANK / BACK PLANK

 

 

 

 

Montag, 17. Dezember

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.

2 Frontsquats or Backsquats with 10 sec down / 10 sec up (no rest)

Every 2:30 min for 5 Sets

Build over the course of the sets

 

 

C.

12 min AMRAP

4 alt. Single Arm Devil Press

8 Pistols

12 Sit Ups

 

 

D.

3 Sets of 

  • 12 banded Triceps Extensions
  • 12 V-Ups

 

 

 

 

Sonntag, 16. Dezember

6 min

8/8 Parter Med Ball Throws

8 Med Ball Partner 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, 15. Dezember

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

  • 30/24 Cal Cardio
  • 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.

 

 

Donnerstag, 14. Dezember

1 Tabata Rope Jumps

1 Tabata Mountain Climber/Ring Rows

 

A.

10 min EMOM

1st: 3-6 Chin Ups

2nd: 8/8 single Leg Calf Dips

 

B.

Every 4 min. for 3 Rounds

  • 18/13 Cal. Cardio
  • 8-12 DB Push Press
  • 8-12 Toes to Bar or Hanging Knee Raises

 

C.

7 min EMOM

6 DB Snatch + max reps Sit Ups

 

D.

1 Tabata Hang on Pull Up Bar

 

 

 

 

 

Mittwoch, 13. Dezember

3 min of Cardio

4 min with empty Barbell

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

 

A.

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

5 Hang Power Clean

3 Front Squats

2 Push Jerk

 

Increase weight over the course of the Sets

 

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 AMRAP

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

 

D.

2 Sets of 

CORE Burner

20 sec. WORK  /  10 sec. REST

  • Hollow Hold
  • Slow Tuck Ups
  • Leg raise in and out 
  • Bicycle Crunches

 

 

 

 

 

 

Dienstag, 12. Dezember 

Warm up: Tabata Cardio Machines

 

A.

3 x 12 min. AMRAP / 3 min. REST

 

1.

  • 10 Box Jumps
  • 3 Burpee Pull Ups
  • 10 Wall Balls

 

2.

  • 12 cal. ROW
  • 2 lanes Sled Push
  • 10 cal. SKI

 

3.

  • 2 lanes  Lunges
  • 10 lanes Shuttle Run
  • 2 lanes KB FW

 

 

B.

Core Burner

3 rounds

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

directly into...
2 rounds

  • 20 Flutter Kicks
  • 10 leg raises
 
 

 

 

Montag, 11. Dezember 

3 min Cardio

4 min. 8 Air Squats + 8 Sit Ups + 8 Ring Rows

 

A.

10 min work
  • 8/8 Paloff Press
  • 8 weighted Prone Angels
  • 8/8 Heel Taps foot on Balance Pad
  • 8/8 Single Leg DB Deadlift

 

B.

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%

 
 

C. 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

D. 

If time: Tabata Plank/Starfish

 

 

 

 

 

 

Sonntag, 10. 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, RX+: 70/45kg)

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  (50/30kg, RX+: 70/45kg)

12 OH Front Stepping Lunges  (50/30kg, RX+: 70/45kg) (sc. Backrack)

 

 

 

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, 08. Dezember

3 min Cardio

 

8 min work:

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

 

 

A.

8 min AMRAP

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

 

3 min rest

 

8 min AMRAP

5 Push Press 40/30kg

10 Backrack Lunges 40/30kg

15 Sit Ups

 

 

C. Strength

work for 15 min.

8-12 Single Arm Row on Bench

8-12 Ab Roll Outs

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

 

 

 

 

 

 

Donnerstag, 07. Dezember

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

8 KB Swings am. Style + 8 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, 06. Dezember 

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

4 min rest

 

3 Rounds for max reps/cal. of 

  • 1 min Push Ups or HSPU
  • 1 min Lanes of Shuttle Run

 

C.

10 min EMOM

1st: 3-8 Chin Ups or 3 BMU

2nd: 8 Pistols

 

 

 

 

 

Dienstag, 05. Dezember

3 min Cardio

Warm Up Special Julia
 

Verlierer:
1. Runde: 5 Push ups
2. Runde: 10 Air Squats
3. Runde: 5 Burpees
4. Runde: 10 Leg Raises

 

 

A.

WORKOUT – TC: 45 min.

5 rounds for time (40/30kg)

  • 12 Hang Power Clean
  • 23 Shoulder to OH

For time

  • 23 Burpee Pull ups
  • 12 HSPU
  • 5 BBJOWWBBJO

 

5 rounds for time (35/25kg)

  • 12 Hang Power Snatch
  • 23 OH-Squats

For time

  • 23 cal. ROW
  • 12 cal. AB
  • 5 lanes SLED Push

 

5 rounds for time

  • 12 Toes To Bar
  • 23 Sit Ups

For time

  • 23 cal. SKI
  • 12 Wall Balls
  • 5 Push Ups

 

 

B.

Core Tabata 

Mountain Climber/ Turkish Sit Ups

 

 

 

 

Montag, 04. Dezember

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

24-18-10

DB Burpees

DB Box Step Ups

 

TC: 15 min.

RX: 2x22,5/2x15kg

 

 

 

 

 

 

Sonntag, 03. Dezember

5 min rowling / 5 min skiing

Strike @ 100m

 

+ Stretching

 

 

A.

For Time (with a Partner):

 

860 meter Ski or Row

 

  • 86 Push-Ups
  • (Partner holds Hollow Hold)

 

  • 86 Wall Balls (20/14 lb)
  • (Partner holds Plank)

 

  • 86 Box Jumps (24/20 in)
  • (Partner holds bottom of Squat)

 

860 meter Ski or Row

 

TC: 18 min.

 

B.

20 Rounds (with a Partner) For Time

  • 4 Clusters 70/45
  • 8 Bar-Facing Burpees

Then: 80 Cal. Air Bike

 

TC: 18 min.

 

 

 

 

 

 

 

 

 

Freitag, 1. 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.

8 min AMRAP

  • Partner A: 10 Cal. Row
  • Partner B: 12 DB Snatch

>> when both have finished: 4 Rope Climbs (in Summe) - then switch

 

- 4 min. rest - 

B.

8 min AMRAP

  • Partner A: 1 Round of Cindy (5 Pull Ups - 10 Push Ups - 15 Air Squats)
  • Partner B: 12 Wall Balls

>> when both have finished: 6 Lanes Shuttle Run (sync. / together) - then switch

 

- 4 min. rest -

 

C.

8 min AMRAP

  • Partner A: 10 Pistols
  • Partner B: 5 Handstand Push Ups or Push Ups

>> when both have finished: 6 sync. Burpees - then switch

 

- 4 min. rest - 

 

 

D.

8 min AMRAP

  • Partner A: 10 Sit Ups
  • Partner B: 6 alt. DB Hang Clean & Jerk

>> when both have finished: 10 Box Jump overs (in Summe) - then switch

 

- 4 min. rest - 

 

 

 

 

 

 

 

Freitag, 01. Dezember

3 min Cardio

4 min. 10 Plate Sit Ups + 10 Cossack Squats + 6/6 Overhead Plate Squats (sc. FR)

 

A.

12 min work

  • 10 V-Ups
  • 10 weighted Prone Angels
  • 8/8 banded Lunges

 

B.

For time

  • 100 Backsquats 40/30kg)
  • 100 Sit Ups

 

(partioned any way!)

 

TC: 12 min.

 

 

C.

3 Rounds for time  - TC- 15 min.

  • 15 Deadlift 80/50kg
  • 50 Wall Balls
  • 100 DU or 150 SU

 

 

 

Donnerstag, 30. November

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.

 

 

 

 

 

 

 

 

 

Mittwoch, 29. November

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/Flutter Kicks

 

 

 

 

 

 

 

 

 

 

 

 

 

Dienstag, 28. November

Tabata Shuttle Run / DB Snatch light weight

 

 

A.

„Hold on to it!“ - TC: 12 min. 

10 lanes Shuttle Run 2 Rope Climbs (touch and go) 10 Cal Air Bike 15 Dumbbell snatch

10 lanes Shuttle Run 2 Rope Climbs (touch and go) 10 Cal Air Bike 12 Dumbbell snatch

10 lanes Shuttle Run 2 Rope Climbs (touch and go) 10 Cal Air Bike 9 Dumbbell snatch

10 lanes Shuttle Run 2 Rope Climbs (touch and go) 10 Cal Air Bike 6 Dumbbell snatch

 

Original:
100m Assault Runner Elite/Masters 35: 22,5/15kg – 27,5/22,5kg – 30/27,5kg – 40/30kg Interm. /Masters: For all rounds 27,5/22,5kg 
10 cal. Assault Bik
 

REST: 5 min.

 

B.

“Keep it Up!"

4 Rounds with 30 sec break in between
2:30 Min timecap per round

 

  • 12 Toes to bar
  • 9 Burpees over KB (facing)
  • 6 KB Single Arm OHS 
  • 30 Double Under + 10 per round

 

Original: Burpees over Worm
KB: OHS 32/24kg
Heavy DU

 

REST: 5 min.

 

 

C.

„Plain and Simple“ - TC: 7 min.

50/40 Cal ROW/SKI 50 Burpee Box jump Over

 

Original: C2Bike 

 

 

D.

CORE Burner

3 rounds

20 sec. WORK  /  10 sec. REST

  • Hollow Hold
  • Slow Tuck Ups
  • Leg raise in and out 
  • Bicycle Crunches

 

 

 

Montag, 27. November

3 min Cardio

20 banded Shoulder Dislocates

4 min. 10 alt. Cossack Squats + 6/6 Single Arm Plate OH Squats or Shoulder Press + 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 = 2 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 Copenhagen Plank

1 Tabata Monster Walk

 

 

 

 

 

 

 

Sonntag, 26. November

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, 24. November

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.

18 min work

  • 16/13 Cal AB/Row/Ski
  • all out Toes to Bar
  • 5/5 Single Arm DB Hang Clean & Jerk

 

 

C.

Every 3 min for 12 min.

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

build over the course of the Sets

 

 

 

 

 

 

 

 

 

Donnerstag, 23. November

3 min Cardio

5 min with empty BB. : 3 Power Clean + 3 Front Squats + 3 Push Jerks + 10 Ring Rows

 

 

A.

10 min EMOM

3-6 HSPU or Push Ups + 8 Sit Ups

 

 

B.

20 min AMRAP

30/24 Cal. Row/Ski/AB

2 Rounds of Macho Man (3 Power Clean  3 Front Squats + 3 Push Jerks)

 

 

C.

7 min AMRAP

10 DB Snatches (22,5/15kg)

3 Muscle Ups (sc. Pull Ups)

 

 

 

 

 

 

Mittwoch, 22. November

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 (2x22,5/15kg)
  • 6 Toes-to-Bar (sc. 12 Sit Ups)
  • 24 Double-Unders

 

 

 

 

 

 

 

 

 

 

 

Dienstag, 21. November

3 rounds with empty BB

  • 20 Single Under
  • 5 Power Clean
  • 10 Lunges
  • 5 Shoulder Press

 

 

Athena WOD

TC: 45 min.

„P-Party“: AMRAP 12 min.

4 Curtis P’s (50/35kg)
25 Sit ups

* 1 Curtis P = 1 Power Clean + 2 Lunges (Front Rack Position) + 1 Push Press

 

REST: 2 min.

 

„Optimus Prime“: 2 ROUNDS FOR TIME

  • 500m ROW / SKI (Original: RUN)
  • 25 Burpees
  • 30 Toes To Kettlebell (RX+: Toes To Bar
  • 40 Box Jump Overs
  • 50 Mountain Climbers

 

Rest 3 min.

 

„4th Quarter“: 3 ROUNDS FOR TIME

21 Deadlift (70/48kg)
15 Pull Ups
9 Front Squats
6 Burpees

 

 

 

Tabata

Handstand Hold

 

 

 

 

 

 

 

 

 

Montag, 20. November

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.

Benchpress

 

Set 1 = 5 reps @ 60%

Set 2 = 5 reps @ 68%

Set 3 = 5+ @ 76%

 

 

 

 

 

 

 

 

 

Sonntag, 19. November

Tabata Shuttle Run / Med Ball Thruster

Tabata Shuttle Run / Ring Rows

 

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, 17. November

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 Wall Balls
  • 8 Hang Power Clean 40/30kg 
  • 6 Pull Ups or 2-3 MU
  • 4 Wall Walks

 

 

C.

Every 3 min for 9 min. (3 Sets) 

all out banded Lat Pull Downs (each side)

 

 

 

 

 

 

 

 

 

Donnerstag, 16. November

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. 

Sumo Deadlift 

 

5-5-5-5 (for load)

 

 

C.

"Diane"

For Time:

21-15-9

  • Deadlift 102/70kg
  • HSPU

TC: 10 min.

 

D.

if time: 3 Rounds of 

6-10 KB Bottom Up Press (each side) + all out Toes to Bar

 

 

 

 

 

 

Mittwoch, 15. November

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 (each foot)

 

 

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%

 

 

 

 

 

 

 

Dienstag, 14. November - Open Feeling

6 min. EMOM with light weight/ empty BB

  • 1st: 5 Thruster / 10 Scap Pull ups
  • 2nd: 5 Power Clean /  3 walking Burpees

 

A.

18.5 = 12.5 = 11.6 - AMRAP in 7 min.

3 - 6 - 9 - 12 …
Thrusters (45/30 kg)
Chest-to-Bar Pull-Ups

 

  • REST: 4 min.

 

11.5  (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.

 

20.1. 

10 Rounds for Time - TC: 15 min.

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

 

 

 

B.

CORE TABATA - If Time

Hollow Hold / Superman

 

 

 

 

 

 

Montag, 13. November

3 min Cardio

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

 

A.

Every 2 min. for 20 min. (5 Rounds)

1st: 8-12 banded Sumo Deadlift (build over the course of the Sets)

2nd: all out Hanging Knee Raises or Knees to Elbow

 

 

 

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

 

 

 

 

 

 

Sonntag, 12. November

7 min. Pizzabote

 

 

A.

For time in Teams of 2 (1 works/1 rests

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

 

8 Rounds Hurdle Sprint

 

  • 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: 40 min.

 

 

B.

Tabata Starfish / Ring Rows

 

 

 

 

 

 

 

 

Freitag, 10. November

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.

6-12-18-24-30

  • KB Swings
  • 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, 9. November

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

  • 6 Toes to Bar or 10 Sit Ups or V-Ups + 6 Box Jumps

 

B. Strength

Every 3 min. for 12 min.

  • 8 Ab Roll Outs
  • 8/8 Paloff Press
  • 8 alt Pistols

 

C. "The Chief"

Five 3-minute AMRAPs in 19 minutes

 

AMRAP in 3 minutes

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

 

1 minute Rest after each 3-minute AMRAP

 

 

 

 

 

 

 

 

 

Mittwoch, 8. November

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, 7. November

6 min.

  • 5 Scap Push Ups
  • 5 Scap Pull Ups
  • 2 Inchworm PU
  • 10 Air Squats 

 

A.

7 min. WORK / 2 min. REST - 2 rounds 

 

1.

  • 6 TTB
  • 12 Sit ups
  • 30 sec. Plank

 

2.

  • 2 HSPU
  • 4 Burpees
  • 6 Pistols

 

3.

  • 9 Wall Balls 
  • 6 Pull Ups (4 C2B oder 2 MU)
  • 30 DU / 60 SU

 

 

 

 

 

 

Montag, 6. November

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, 05. 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 Snatch
  • Pull Ups

 

 

 

 

Freitag, 3. November

3 min of Cardio

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

 

+ Squat Mobility

 

A.

5 min EMOM

10 Wall Balls + 5 Burpees

 

 

B.

For Load

Banded Sumo Deadlift

4-4-4-4

2:30 min./Set

 

 

 

C. "Cindy"

20 min AMRAP

5 Pull Ups

10 Push Ups

15 Air Squats

 

 

D.

1 Tabata

Lying Reverse Flys / Handstand

 

 

 

 

 

 

Donnerstag, 2. November

3 min of Cardio

3 Rounds: 10 Glute Bridges + 10 Goblet Squats + 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)

Backsquats

Set 1 = 7 reps @ 62%

Set 2 = 5 reps @ 70%

Set 3 = 3+ @ @ 78%

 

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

 

 

 

 

 

Mittwoch, 1. November - Restday

 

 

 

 

Dienstag, 31. Oktober - Happy Halloween

 

Warm Up: Tabata Single Under / DB Deadlift 

 

10 min. to find workout weight for C&J/DL (1 BB)

 

A. HALLOWOD - TC: 45 min.

3 Rounds for Time

*

2 Clean & Jerk
*

3 SA Devil Presses
2 Clean & Jerk
*

4 Pull Ups
3 SA Devil Presses
2 Clean & Jerk
*

5 Toes To Bar
4 Pull Ups
3 SA Devil Presses
2 Clean & Jerk
*

6 BMU / C2B Pull Ups
5 Toes to bar
4 Pull Ups
3 SA Devil Presses
2 Clean & Jerk
*

Rest 3 minutes after each round

 

*
1. Round: 100 SU/ 50 DU 

2. Round: 10 Deadlift
3. Round: 10 Wall Balls

 

RX+: 70/50 kg / 30/20 kg
RX: 60/40 kg / 25/17 kg
Int.: 50/30 kg / 22,5/15 kg
Sc.: 40/20 kg / 15/10 kg

 

>>> if you finish before TC: amcalap ROW/SKI/AB/BIKE

 

 

 

Montag, 30. Oktober

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%

 

 

B.

Work for 20 min.:

  • 18/13 Cal. Cardio 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, 29. Oktober

5 min. rowling /  min. skiing

Strike at 100m (Loss: 10 Burpees, Loss @ strike: 15 Burpees)

 

A.

15 min. AMRAP with a Partner 

  • 40 Benchpress 40/30
  • 10 Burpees (sync.)
  • 40 KB Swings 24/16kg
  • 10 Burpees (sync.)

 

B.

8 min AMRAP with a Partner

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

 

TC: 18 min.

 

 

 

 

 

Freitag, 27. Oktober

3 min of Cardio

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

 

Mobility for Shoulder

 

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%

 

B.

Every 2 min. for  24 min. 3 Rounds

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

 

C.

1 Tabata Monster Walk

 

 

 

 

 

 

 

Donnerstag, 26. Oktober

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%

 

B.

12 min EMON - 4 Rounds

  • 1st: max reps Hang Power Clean 40/30
  • 2nd: max reps Burpees over Bar
  • 3rd: rest

C.

Every 4 min for 12 min - 3 Rounds

  • 20 banded Pull Ups + 20 V-Ups or 12 Ab Roll Outs

 

 

 

 

 

Mittwoch, 25. Oktober

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 = 7 reps @ 62%

Set 2 = 5 reps @ 70%

Set 3 = 3+ @ @ 78%

 

 

 

C.

Every 2 min for 20 min. (10 Rounds)

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

 

 

 

D.

if time

Tabata Handstand

 

 

 

 

 

 

 

Dienstag, 24. Oktober

3 rounds

  • 10 Box Step ups
  • 10 Scap Push Ups
  • 10 Hanging Knee Raises
  • 5 Power Clean 
  • 5 Hang Squat Clean
  • 5 Front Squats

A.

WORKOUT - Clock runs 45 min.

 

  • 50 Box Jumps 
  • 30 Push Ups
  • 10 Power Cleans 60/40kg

 

Rest: 3 min.

 

  • 50 Air Squats
  • 30 TTB
  • 10 Hang Squat Ceans 60/40 kg

 

Rest: 3 min.

 

  • 50 Alternating Pistols
  • 30 Pull ups
  • 10 Front Squats 

 

Rest: 3 min.

 

  • 21 Box jumps
  • 21 Air squats
  • 21 Alternating Pistols
  • 15 Push Ups
  • 15 TTB
  • 15 Pull Ups
  • 9 Power Cleans 
  • 9 Hang Squats Cleans 
  • 9 Front Squats 

 

RX: 60/40kg
Int.: 50/40kg
Sc.: 40/20kg

 

 

 

B.

Core Work

3 rounds

  • 10 Plate V Ups 
  • 10 Plate Core Twist
  • 10 Plate Sit Ups
  • 10 Plate Hollow Flutter x

Rest: 30 sec.

 

 

 

 

 

 

Montag, 23. Oktober

7 min.: 10/10 banded Knee Abductions in Side 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%

 

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

 

 

 

 

 

 

 

Sonntag, 22. Oktober

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:
Deadlift (45/30 kg)

 

 

B.

10 min. AMRAP (with a Partner) in 10 minutes

  • 2 Rope Climbs
  • 20 Partner 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, 20. Oktober

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

 

+ Ankle Mobility

 

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. Evil Emom

EMOM for 14 minutes

  • Odd: 10 Thrusters 40/25
  • Even: 20 Kettlebell Swings 24/16kg

 

 

C.

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

Lanes of Shuttle Run

Toes to Bar or KHR or Sit Ups

Single Arm KB Box Step Ups (Front Rack Position)

 

TC: 16 min.

 

 

 

 

 

 

 

Donnerstag, 19. Oktober

7 min.

  • 10 lying reverse Flys
  • 10 Med Ball Thruster
  • 10 Ring 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%

 

 

C.

14 min AMRAP

4/4 Single Arm DB Hang Clean & Jerk

8 Pistols (alt.)

12 Sit Ups (scaled up: strict Knees to Elbow!)

 

 

 

 

 

 

 

Mittwoch, 18. Oktober

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 or Cross Overs

 

 

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%

 

 

C.

Every 5 min for 20 min.

4 Rounds of Hurdle Spring

1 Rope Climb

2 Lanes Single Arm DB Overhead Lunges (RX: Double KB Overhead Lunges)

 

 

D.

Tabata 1: Hang on Pull Up Bar

 

 

 

 

Dienstag, 17. Oktober

6 min.

  • 20 Jumping Jacks
  • 10 box Step ups 
  • 5 Scap Pull Ups 
  • 3 Burpees
  • 1 Inchworm PU

 

A.

For time, TC: 45 min.

3 Rounds for time of
40 Kettlebell Swings 
40 Box Jumps
40 Clusters (30/20kg)

40 Pull Ups
40 Burpees

 

B.

CORE TABATA Hollow Hold/ Superman

 

 

 

 

Montag, 16. Oktober

8 min Work

12 lying reverse flys

12 Ring Rows 

12 Plate Thruster

12 banded Shoulder Dislocates

 

A.

8 min EMOM (for speed)

  • 6 Hang Power Clean +4 Burpees over Bar

 

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.

5 Rounds for time...

300 m row

3 Deadlifts 

30 Double Unders (or 50 DU)

3 Squat Cleans

 

TC: 16 min.

RX: bodyweigth , scaled 1/2 bodyweight but 6 reps of DL and 6 reps Squat Cleans

 

 

D.

If time:

1 Tabata Single Leg V-Ups

 

 

 

 

 

 

 

Sonntag, 15. 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, 13. Oktober

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

25 CrossOver / or 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 strict banded Pull Ups + 10 Ab Roll Outs

 

 

 

 

 

Donnerstag, 12. Oktober

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%

 

 

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, 11. Oktober

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%

 

 

D.

Tabata

1st: WallWalk Hold or Handstand Hold

2nd: V-Ups / Leg Raises / or Sit Ups

 

 

 

 

Dienstag, 10. Oktober

Warm up:
Tabata Shuttle Run / Med Ball Thruster

 

 

A.

WORKOUT
WORK: 10 min. / REST: 2 min.

 

 

1.

1000m ROW
AMRAP

  • 2 Wall Walks
  • 20 Box Jumps

 

2.

1000m SKI
AMRAP

  • 2 lanes SLED PUSH (Sprint)
  • 10 Pistols/ 20 Air Squats

 

3.

1000m RUN
AMRAP

  • 10 Toes to Bar
  • 20 Sit ups

 

4.

70 cal. AB
AMRAP

  • 5 Burpees
  • 10 Wall Balls

 

 

 

 

Montag, 9. Oktober

8 min work

10 banded Press (1 band / 2 DB)

10 Ring Rows

10 Goblet Squats

20 Mountain Climbers

 

 

A.

10 min AMRAP

  • 40 Mountain Climbers
  • 10 KB Swings
  • 3/3 KB Hang Snatch

 

 

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 + 15-20 Pull Ups
  • 3rd: 20/15 Cal Row + 15-20 Toes to Bar

 

 

 

Sonntag, 08. 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 1 Round of 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, 6. November

6 min: 10 Ring Rows + 5 Burpees + 10 Sit Ups

 

+ Mobility for Shoulder 

 

A.
10 Rounds for time

  • 7 Sandbag Squats
  • 5 HSPU or Push Ups
  • 3 SB Over Shoulder

 

TC: 10 min.

 

B.

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

 

20/16 Cal Sprint + all out Pull Ups (aim > 8)

 

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

 

 

 

 

 

 

 

 

 

Donnerstag, 5. Oktober

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)

 

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.

1 Tabata Monster Walk

1 Tabata Copenhagen Plank

 

 

 

 

 

 

Mittwoch, 4. Oktober

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 Singel Arm DB Overhead Lunges (switch Hand after each Lane)

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%

 

 

 

 

Dienstag, 3. Oktober

Tabata Cardio Machines

2 rounds

  • 2 Power Snatch
  • 4 OH Squats
  • 4 Deadlift
  • 2 Hang Power Clean

 

 

A.

WORKOUT in Teams of 2

On a running clock for 45 min.

 

1000m SKI

 

AMRAP for 10 min.

  • 10 TTB syn.
  • 20 Box Jumps
  • 10 Pull Ups syn.

 

8 rounds of Barbell Complex with 40/30 kg (igyg)

  • 1 Power Snatch 
  • 3 Overhead Squats
  • 5 Burpees over Bar

 

1000m ROW

 

AMRAP for 10 min.

200m RUN
20 Partner Sit Ups
20 Partner Wall Balls

 

8 rounds of Barbell Complex with 60/43 kg (igyg)

  • 5 Deadlift
  • 3 Hang Power Clean
  • 1 Shoulder to Overhead 

 

AMRAP for 10 min.
50 DU
5 Wall Walks
10 Pistols

 

 

 

Montag, 02. Oktober

3 min Cardio

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

 

A1.

3 Rounds of 3 min./1 min rest

400 m row + max reps Backsquats 40/30kg (clean BB from Ground)

 

3 Rounds of 3 min./1 min rest

400 m ski + max reps Single Arm DB Clean & Jerk

 

4 min rest

 

A2. 

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 DB Benchpress (light weight)

 

4 min rest

 

 

B. 

iif time: Tabata Plank

 

 

 

 

Sonntag, 1. 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) in teams of 2

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) in teams of 2

FOR TIME - TC 22 min.

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

iif time left: max. Cal. row or ski

 

BB: 30/20kg
DB: 1x22,5/15kg

 

 

 

 

 

 

 

Freitag, 29. September

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 = 5 reps @ 57%

Set 2 = 5 reps @ 65%

Set 3 = 5+ @ @ 73%

 

C) 

For time - TC: 10 min.

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

  • Toes to Bar
  • Push Ups

 

 

 

 

Donnerstag, 28. September

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 = 5 reps @ 57%

Set 2 = 5 reps @ 65%

Set 3 = 5+ @ @ 73%

 

C) 

For time

30-20-10

  • Pistols
  • Double Unders

20/16 Cal of Cardio or 200m run to finish each Round

 

Time Cap: 15 min.

 

 

 

 

Mittwoch, 27. September

3 min Cardio

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

 

A) 

For Time - TC: 10 min.

30-20-10

Sit Ups 

DB Snatch (light weight)

 

TC: 10 min.

 

B) 

work up to training weight, then...

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%

 

 

C) 

9 min AMRAP

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

 

D) 

if time: 1 Tabata Plank - step in/out

 

 

 

 

 

Dienstag, 26. September

400m RUN

2 rounds

  • 10 Deadlift
  • 8 Squat Cleans
  • 6 Scap Pull Ups
  • 4 Burpees

 

A) 

LUMBERJACK 20 (+), TC 45 min.:

 

Buy in: 
1000m RUN

 

20 Deadlifts (275/185 lb)
400 meter Run


20 Kettlebell Swings (2/1.5 pood)
400 meter Run


20 Overhead Squats (115/75 lb)
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 (45/35 lb)
400 meter Run

 

Cash Out:

AMRAP

  • 50 DU
  • 20 Sit ups

 

 

 

 

 

 

Montag, 25. September

10 min work

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

 

A) 

10 Rounds for time

5 Wall Balls

3 HSPU

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

 

TC: 10 min.

 

B) 

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%

 

C) 

4 Rounds for max reps:

1 min Burpee Box Jump Overs 24/20"

1 min Plate Overhead Lunges

 

 

 

 

 

 

Sonntag, 24. September

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

 

B) 

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, 22. September

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)

"Annie"

For time

50-40-30-20-10

  • Double Unders
  • Sit Ups

 

 

 

 

 

 

Donnerstag, 21. September

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 3 rounds (9 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%f

 

 

C) 

20 min work

 

  • 15/12 cal. SKI or ROW
  • 1 Rope Climb
  • 10 Hang Power Clean (go unbroken)
  • 6 Pull Ups or 3 MU

 

 

 

 

Mittwoch, 20. September

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

 

Mobility: 10/10 Best Stretch

 

 

A) 

8 min. EMOM

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

 

 

 

B) 

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

Backsquats

Set 1 = 7 reps @ 52%

Set 2 = 7 reps @ 60%

Set 3 = 7+ @ @ 68%

 

 

C)

16 min AMRAP

  • 6 alt Single Arm Devil Press
  • 8 Single Arm DB Overhead Lunges left
  • 6 Toes to Bar or 12 Sit Ups (RX+: 12 TTB)
  • 8 Single Arm DB Overhead Lunges right

20/16 Cal Cardio or 200 m run to finish each Round

 

 

 

 

 

 

 

 

Dienstag, 19. September

Tabata Shuttle Run / Box Step ups

 

3 rounds with empty BB

  • 8 Deadlift
  • 8 Hang Power Clean

 

 

45 min. on a Running clock

Wokout 

FOR TIME

500m ROW/SKI


30 Hang Power Cleans
10 Burpee Box Jump Overs


500m ROW/SKI


20 Hang Power Cleans
20 Burpee Box Jump Overs


500m ROW/SKI


10 Hang Power Cleans
30 Burpee Box Jump Overs

 

(RX: 40/30 kg - RX+: 61/43 kg)

 

REST: 5 min.

 

if time left...

AMRAP 

  • 200m RUN
  • 12 Toes to Bar
  • 12 KB Swings American
  • 1 RC

 

 

 

 

 

 

 

Montag, 18. September

8 min work:

8 Cossack Squats

4 Inchworm Push Ups

8 Ring Rows

4/4 best Stretch

 

 

A. 

Tempo Front Squats

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

2 Frontsquats (10 sec down / 10 sec up)

 

 

B. "Bradshaw" 

10 Rounds for Time

  • 3 Handstand Push-Ups
  • 6 Deadlift 100/70
  • 12 Pull-Ups
  • 24 Double-Unders

TC: 25 min.

 

 

 

 

 

 

Sonntag, 17. September

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, 15. September

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 10 min. (4 Sets)

Slow Backsquat (10 sec down / 10 sec up) x 2 Reps

 

 

C) 

Every 3 min for 12 min (4 Sets)

  • 8/8 DB Row on Box
  • 8-12 Good Mornings

 

D) 

1 Tabata Monster Walk

 

 

 

 

 

 

 

Donnerstag, 14. September

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

 

Mobility 

 

A. 

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

Deadlift/Benchpress/Shoulder Press/Backsquat

 

B. 

8 min AMRAP

  • 8 DB Hang Power Clean & Jerk
  • 6 Burpees 
  • 4 Toes to Bar

D.

(if time left)

4-5 heavy Lanes of Rope Pull (no Hip Twist!)

 

 

 

 

Mittwoch, 13. September

8 min work

  • 8 PVC Sumo Deadlift High Pull
  • 8 Scap Pull Ups
  • 8/8 Heel Taps with Foot on Bumper
  • 8 Shoulder Dislocates

 

A.

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

  • 20/16 Cal row or ski or bike
  • 1 Set all out Pull Ups, Ring Rows or Muscle Ups
  • 12 Pistols

 

B.

practice SDHP for 5 min and work up to training weight...

 

For Time:
21-15-9

Sumo Deadlift High-Pulls (95/65 lb)

Handstand Push Ups or Push Ups

 

 

C. if time

Tabata V-Ups or Sit Ups or Leg Raises

 

 

 

 

Dienstag, 12. September

Warm up:
Tabata SKI / ROW 
Tabata Box Step Over / Scap PU

 

A.

12 min. WORK / 3 min. REST

 

1. Burpee Hell

  • 3 Burpee PU / 1 Burpee MU
  • 6 Burpee BOX JUMP OVER
  • 9 Burpees
  • 12 lanes Shuttle Run

 

2. Core 

  • 10 TTB
  • 15 SIT UPS
  • 20 SINGLE LEG V-UPS
  • 50 DU / 100 SU

 

3. Engine

  • 200m RUN
  • 250m SKI
  • 300m ROW 

 

 

 

 

Montag, 11. September

8 min work

  • 8 weighted Prone Angels
  • 8 Scap Pull Ups
  • 8/8 banded Lunges
  • 8 External Oblique Opener

 

A.

12 min EMOM

1st: 10-14 Cross KB Swings

2nd: 1 Lane Sandbag Lunges

 

B.

i5 Rounds for Time:

  • 25 Crossovers
  • 20 Wall Balls (20/14 lb)
  • 15 Sit Ups or sc. up Toes to Bar

TC: 15 min.

 

C. 1 mile Run or 2.000m row or ski

 

 

 

 

Sonntag, 10. 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.

in Teams of 2

9 min AMRAP

  • Partner A: 1 lane Sled Pull + 1 lane Sled Push
  • Partner B: max. Cal Ski

 

3 min rest

 

9 min AMRAP

  • Partner A: 2 unbroken Bear Complex
  • Partner B: Handstand/Plank or Wall Walk Hold

 

3 min rest

 

9 min AMRAP

  • Partner A: 6 Burpee Box Jump Over + 6 Wall Balls
  • Partner B: Double KB-Hold (2x24/2x16kg)

 

3 min rest

 

9 min AMRAP

  • Parnter A: 200m run
  • Parter B: max. Cal Row

 

3 min rest

 

 

 

 

 

Freitag, 08. 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, 07. September

3 min of Cardio

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

 

+ Squat Mobility

 

 

A. "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

 

B.

Work for 16 min.

1 Lane Rope Pull/Sled Push

500m Row or Ski or 400m run

 

 

C.

Tabata 1 Plank Step In/Out

 

 

 

 

 

 

Mittwoch, 06. 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. (RX+: Hang Squat Snatch)

 

 

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, 05. September

400m RUN
3 rounds
2 Inchworm Push ups
4 Double DB Hang Snatches
6 Double DB Push Presses
8 Box Step ups

 

A.

TC: 40 min.

 

1000m RUN

 

3 rounds of 

  • 9 Toes To bar 
  • 12 Box Jumps
  • 15 Sit ups

 

1000m ROW/SKI

 

3 rounds of 

  • 6 Double DB Hang Snatches
  • 8 lanes Shuttle Run
  • 10 DB Push Presses

 

1000m ROW/SKI

 

3 rounds of 

  • 3 Wall Walks
  • 6 Burpee Pull Ups
  • 90 SU / 45 DU

 

1000m RUN

 

 

B.

TABATA, if time

Dead Hang on PU Bar

 

 

 

 

 

 

Montag, 04. 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

1:30 min REST

 

 

C.

1 Tabata Single Leg V-Ups

 

 

 

 

 

Freitag, 01. 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

  • Gorilla Rows
  • Box Jumps for Height (goal: 3-4 reps)
  • 8/8 Single Arm seated DB Press 
  • Sandbag Over Shoulder

 

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, 31. August

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

 

+ Ankle Stretch

 

 

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.

 

 

 

 

 

Mittwoch, 30. August

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

 

 

 

 

 

Dienstag, 29. August

400m RUN
3 rounds
3 Burpees
5 Med Ball Thruster
7 Scap Pull ups

 

 

A.

7 min. WORK / 3 min. REST

 

1.
200m RUN
2-4-6-8-10…Pull ups / C2B
20-20-20-20… DU

 

2.
400m RUN
2-4-6-8-10….
Box Jumps
Back Stepping Lunges 

 

3.
200m RUN
2-4-6-8-10…TTB
20-20-20… Sit ups

 

4.
400m RUN
2-4-6-8-10….
Wall Balls
Burpees

 

B.

CORE TABATA (if time)

Hollow Hold/ Superman

.

 

 

 

 

 

Montag, 28. August

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.

 

 

 

 

 

Sonntag, 27. August

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 500m row / or 500 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, 25. August

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

 

+ Triceps Lacrosse Rolling

 

A.

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

10 Pendlay Rows + 8 Ab Roll Outs

 

B.

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% 
 

C.

12 min. AMRAP

20/16 Cal on Cardion Machine

12 Barbell Overhead Lunges

 

 

 

 

 

Donnerstag, 24. August

Work for 8 min.

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

 

A. Wilhelm Tell

For Time - TC: 40 min.

 

3 Rounds of:

  • 50 Double-Unders
  • 20 Alternating Dumbbell Snatches (30/20 kg)

 

Directly into, 10-8-6 reps of:

  • Thrusters (60/40 kg)
  • Chest-to-Bar Pull-ups

 

Then, perform 200 meter Sandbag Carry

 

Directly into, 20-15-10 reps of:

  • Kettlebell Swings (32/24 kg)
  • Handstand Push-Ups

 

Then, perform 200 meter Sandbag Carry

 

Directly into:

  • 10 Deadlifts 
  • 20 Burpees
  • 8 Deadlifts 
  • 16 Burpees
  • 6 Deadlifts 
  • 12 Burpees

 

Finally, 3 Rounds of:

  • 50 Double-Unders
  • 20 Alternating Dumbbell Snatches (30/20 kg)

 

B.

if time left

Tabata Hang on Pull Up Bar

 

 

 

 

 

 

 

Mittwoch, 23. August

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

 

 

 

 

 

 

 

Dienstag, 22. August

Warm up with an Empty BB - 3 rounds:

  • 3 Power Snatches
  • 3 OH Squats
  • 3 Deadlift
  • 3 Hang Power Clean
  • 3 Push Press

 

5 -7 min. to find Workout Weight

 

 

A.

WORKOUT - on a running clock for 45 min.

 

400m RUN

 

4 rounds

  • 5 Toes To Bar
  • 10 Box Jumps
  • 5 PU / C2B

200m RUN after 2 rounds

 

4 rounds (RX: 40/30 kg)

  • 3 Power Snatch
  • 5 Overhead Squats
  • 7 Bar Facing Burpees

200m RUN after 2 rounds

 

4 rounds

  • 20 Sit Ups
  • 15 Wall Balls
  • 10 alt. SA Devil Presses

200m RUN after 2 rounds

 

4 rounds (RX: 40/30kg)

  • 3 Deadlift
  • 5 Hang Power Clean
  • 7 Shoulder To Overhead

200m RUN after 2 rounds

 

4 rounds

  • 30 Double Under
  • 10 Pistols
  • 3 HSPU

200m RUN after 2 rounds

 

400m RUN

*
ROW/SKI for cal. with EMOM 10 Air Squats

 

 

 

 

 

 

Montag, 21. August

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

 

 

 

 

 

 

Sonntag, 20. August

 

8 min EMOM

1st: Rope Jump

2nd: Air Squat

3rd: Med Ball Press

4th: Dog Toes Taps

 

A.

AMRAPS (with a Partner) 

 


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
200 meter Run
Partner B performs max reps Cal Ski or Row

 

4 min rest


 

 

 

 

 

Freitag, 18. August

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

 

4 Man Maker

10 Sit Ups

4 Pull Ups or Muscle Ups

 

 

 

 

Donnerstag, 17. August

3 min Cardio

2 Rounds: 10 Sit Ups + 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

 

 

 

 

 

Mittwoch, 16. August

8 min work

10/10 banded Lunges + 4 Inchworm Push Ups + 10 Ring Rows + 4/4 Best Stretch

 

 

B.

Every 2:30 min for 12:30 min.

Tempo Squats x 2 reps (10sec down/10 sec up)

 

Build over the Course of the Sets.

 

 

C. "The Payne Train" Hero WOD

 

300 meter Run

  • 5 Rounds of Cindy*

300 meter Run

  • 4 Rounds of Cindy*

300 meter Run

  • 3 Rounds of Cindy*

300 meter Run

  • 2 Rounds of Cindy*

300 meter Run

  • 1 Round of Cindy*

300 meter Run

 

  • *1 Round of Cindy consists of 5 Pull-Ups, 10 Push-Ups, and 15 Air Squats.

TC: 30 min.

 

 

 

 

Dienstag, 15. August

6 min.

  • 2 Inchworm Push ups
  • 4 Burpees
  • 6 alt. Single Arm DB Hang Clean and Jerk
  • 3/3 Single Arm DB OH Lunges alt.

 

Mobility Shoulder + Wrists

 

A.

Workout der Box Battles der Fitness Bundesliga 2023

For Time, TC: 35 min. (Original: 25 min.)

 

Buy in: 24 Pull Ups

 

5 rounds of

  • 3 Wall Walks
  • 9 Toes to Bar
  • 12 Box Jumps Over

 

3 min. REST

 

5 rounds

  • 6 Burpees over DB
  • 9 Single Arm DB Hang Clean & Jerk left
  • 12 alt. Single Arm DB OH Lunges left
  • 6 Burpees over DB
  • 9 Single Arm DB Hang Clean & Jerk right
  • 12 alt. Single Arm DB OH Lunges right

RX: 22,5 / 15 kg

 

B.

Finisher

EMOM 12

  1. Plank Hold
  2. Wall sit
  3. Hollow Hold/Superman
  4. Air Squats

 

 

 

 

 

 

Montag, 14. August

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

 

 

 

 

 

 

Sonntag, 13. August - 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 

  • 8 DB Box Step Overs (2x22,5/2x15kg)
  • max reps HKR or TTB

(Partner A does 10 Box Step Overs while Partner B does max Toes to Bar or HKR)

 

 

- 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 Sandbag Clean & Jerk

(Partner A does 1 Round of Cindy while Partner B does max reps Sandbag Clean and Jerks)

 

 

 

 

 

 

 

 

 

 

Freitag, 11. August

400m run

then

400m Sandbag Walk

 

A.

Practice Crossovers for 5 min.

 

 

B.

10 min AMRAP

1-2-3-4-5-6-7-8-9-10-... Sandbag over Shoulder

10 Crossover or 20 Single Unders

 

 

C.

1 mile run

+ max Rounds 

  • 8 Burpees over Sandbag
  • 8 Sandbag Push Press
  • 8 Lanes Sandbag Carry

 

TC: 20 min.

 

 

 

 

 

 

 

 

 

 

 

 

Donnerstag, 10. 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 2:00 min for 10 min

Benchpress x 3 reps

 

B.

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

  • 14/10 Cal Bike
  • 10 Benchpress @ 60% of 1RM
  • 8 DB Push Press

 

C.

For time:

  • perform 100 Backsquats (40/30kg)

Split Sets & excercices as needed!

 

Time Cap:10 min.

 

 

 

 

 

 

Mittwoch, 9. 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: 4/4 DB Hang Clean & Jerk
  • 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 (2 KB or 2 DB)
  • 8 alt backstepping Lunges

 

C.

(if time left)

1 Tabata Biceps Curls

 

 

 

 

 

 

 

Dienstag, 8. August

6 min EMOM

  • 1st: row
  • 2nd: 20 Shoulder Taps + 20 Mountain Climber
  • 3rd: 3 Inchworm Push Ups + 10 Air Squats

 

 

A.

10 min. WORK / 2 min. REST

 

AMRAP 1

  • 12 cal. ROW
  • 12 Wall Balls
  • 12 cal. ROW
  • 12 Pistols

 

AMRAP 2

  • 5 Pull Ups
  • 5 lanes Shuttle Run
  • 5 TTB
  • 5 Box Jumps

 

AMRAP 3

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

 

AMRAP 4

  • 40 DU
  • 8 Sit Ups
  • 4 HSPU

 

 

 

 

 

 

Montag, 7. August

3 min Cardio

5 min with empty Barbell:

10 Deadlift + 5 Front Squats + 10 Shoulder Press + 5 Backsquats

 

A.

Every 3 min for 12 min. - 4 Sets

4 unbroken Hang Squat Cleans - or Squat Cleans for load

 

 

B.

400 m run

 

24 - 18 -12

  • Crossover or SU x 2
  • DB Snatch 22,5/15kg

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
  • Handstand Push Ups or DB Push Press

Time Cap: 25 min.

 

C.

if time left - Tabata

Starfish

 

 

 

 

 

 

Sonntag, 6. August

3 min of Cardio

6 min.: 5 Hang Power Clean + 5 Thruster + 10 Ring Rows + 5 Inchworm Push Ups

 

Work up to Training weight

 

A.

For Time (with a Partner):

2,000 meter Row or Ski

4 rounds of "Cindy"

50 Toes-to-Bar

4 rounds of "Cindy"

50 Power Cleans (135/95 lb)

4 rounds of "Cindy"

50 Wall Balls (20/14 lb)(10/9 ft)

4 rounds of "Cindy"

2,000 meter Row or Ski

 

TC: 40 min.

 

 

 

Freitag, 4. August

3 min of Cardio

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

 

 

A.

8 min EMOM

3-6 Sling Pull Ups

 

 

B.

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

  • 1st: 8-10 Good Morning
  • 2nd: practice Handstand Walk or Plate Walks
  • 3rd: 8-10 Ab Roll Outs
  • 4th: 8-10 Single Arm DB Rows (on Bench) each side

 

C.

2-3 Sets of

200m sprint or 300m Cardio

1 lane Rope Pull

 

 

 

 

 

 

Donnerstag, 3. 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
  • 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, 2. August

4 min rowlin / 4 min skiing

Strike @ 100m (loss 2 rounds hurdle Sprint)

 

 

A.

2-3 Sets of Turkish Get Up each Side

Build over the Course of the Sets

 

TC: 10 min.

 

 

B.

Benchpress

Every 2 min for 10 min

7-5-3 (build over the course of the Sets)

+ 1 all out Set @ 50% of 1 RM

 

 

C.

18 min AMRAP

  • 200m run or 300m row or ski
  • 20 Wallballs
  • 1 Rope Climb

 

 

 

 

 

Dienstag, 1. August

3 rounds with empty BB:
10 Back Squats
10 alt. BB Lunges
10 Shoulder Press
5 Burpees

 

 

A.

For Time – TC: 45 min. (Clock runs)

Buy in: 100 DU

 

30 – 20 – 10
Back Squats 50/35kg
Alt. Front rack lunges

 

Rest: 3 min.

 

Buy in: 50/40 cal. ROW/SKI

 

30 – 20 – 10
Pull Ups
Burpees to target

 

Rest: 3 min.

 

Buy in: 100 DU

 

30 – 20 – 10
Box Jumps
Pistols

 

Rest: 3 min.

 

Buy in: 50/40 cal. ROW/SKI

 

30 – 20 – 10
Toes To Bar
Sit ups

 

* AMRAP
10 lanes Shuttle RUN
10 Plate G2OH

 

 

 

 

Montag, 31. Juli

10 min work

  • 20 Single Unders
  • 5/5 Best Stretch
  • 10 Scap Pull Ups
  • 10 weighted Prone Angels
  • 1 Lane Monster Walk left / 1 Lane right

 

 

A.

Practice Crossovers for 5 minutes

Skill / go for a PR of max. reps

 

 

B.

Every 2 min for 8 min. - 4 Sets

3 Thruster - take BB from Rig

Build over the Course of the Sets

 

 

C.

10 min AMRAP

  • 7 Thrusters (Advanced 50/30kg, scaled 30/20kg, Competition 60/35kg)
  • 21 Crossovers

 

D.

For 5 min. AMRAP

  • 1 lane Sandbag Walk (bear hug)
  • 5 Sandbag Squats at end of each lane

 

 

 

 

 

Sonntag, 30. Juli

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 or Ski

 

  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 or Ski


Time Cap: 45 minutes

 

 

 

 

 

 

 

Freitag, 28. Juli

3 min of Cardio

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

 

+ Mobility Shoulder

 

 

A.

8 min EMOM

6 DB Snatch + 6 Sit Ups or 6 TTB/HKR

 

 

B.

Benchpress

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

1 x 15 x 40% 
1 x 12 x 50% 
1 x 8 x 65% 
1 x 6 x 70% 
1 x 4 x 70+%

 

 

C.

For time 

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

  • Single Arm DB Overhead Lunges (sc. Bodyweight Lunges)
  • DB Sit Ups

 

Time Cap: 15 min.

 

D.

1 Tabata

Handstand or Wall Walk Hold

 

 

 

 

 

 

Donnerstag, 27. Juli

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

Sling Pull Ups x 3-6 reps

 

 

B.

Hang Power Clean

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

1 x 12 x 40% 
1 x 10 x 45-50% 
1 x 8 x 50-55% 
1 x 6 x 60-65% 
1 x 4 x 65+%

 

 

C.

For time 

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

  • Deadlift @ 55% of your 1 RM
  • Toes to Bar, V-Ups, Leg Raises or Sit Ups

 

Time Cap: 12 min.

 

D.

1 Tabata

Hang on Pull Up Bar

 

 

 

 

 

 

 

 

Mittwoch, 26. Juli

3 min of Cardio

for 5 min.

  • 10/10 banded Lunges
  • 4 Inchworm Push Ups
  • 10 Ring Rows

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.

For Time: 
21-15-9-15-21
Pull-Ups
Front Squats (50/35kg)
400m run or 500m ski or row after each Round

 

TC: 25 min.

 

C.

3 Sets of 30 sec. each side / 15 sec rest

Single Arm DB Overhead Carry

 

 

 

 

 

 

Dienstag, 25. Juli

3 min of Cardio

for 5 min.

  • 10/10 banded Lunges
  • 4 Inchworm Push Ups
  • 10 Ring Rows

A.

Nancy

5 rounds for time (TC: 15 min.)

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

 

REST: 4 min.

 

B.

Karen

150 Wall Balls (TC: 10 min.)

 

REST: 4 min.

 

C.

Helen

3 rounds for time (TC: 14 min.)

400m RUN
21 KB Swings
12 Pull-Ups

 

 

 

 

Montag, 24. Juli

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 or Ski

 

B.

8 min AMRAP

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

 

C.

2 Sets of

  • 20 banded Pull Ups
  • 12 V-Ups

 

 

 

 

 

Sonntag, 23. Juli

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, 21. Juli

3 min of Cardio

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

 

+ Mobility for Lower Back

 

A. 

Every 3 for 6 Sets

8 Sandbag Clean & Press + 8 Ab Roll Outs

 

 

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, 20. Juli

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, 19. Juli

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 for 10 min.

 

 

B. Run - Snatch - Ropeclimb

2 Rounds:

  • 400m RUN or 500m on Cardio Machine
  • 10 Snatch (Power Snatch / Snatch) (61/43kg or 60% of 1RM)
  • 3 Rope Climbs

 

Rest for all...

 

1 Rounds:

  • 800m RUN or 1000m on Cardio Machine
  • 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

 

 

 

 

 

 

 

Dienstag, 18. Juli

5 min.
20 Single Under
10 Lunges
5 Scap Push ups
5 Med Ball Thruster

 

 

Workout

7 min. WORK (AMRAP) / 3 min. REST

 

1.
200m ROW
5 Burpees over Rower

 

2.
24 Sit ups
6 Single Arm Devil Presses

 

3.

200m SKI
15 Wall Balls

 

4.

40 DU
8 TTB

 

5.

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

 

 

 

 

 

Montag, 17. Juli

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 @ ca. 60% 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

 

 

 

 

 

 

Sonntag, 16. Juli

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, 14. Juli

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 2,5 min for 7 Sets

  • 8-12 Benchpress
  • 8-12 Sandbag Squats

 

 

B. "Angel Juarbe Jr."

10 min EMOM

3 Deadlift @ 65% of 1 RM + max reps Burpees over Bar

 

 

C.

1 Tabata Sit Ups for max Reps

1 Tabata Hang on Pull Up Bar

 

 

 

 

 

 

Donnerstag, 13. Juli

400 m run

8 min. 

3 Inchworm Push Ups + 8 Ring Rows + DB Deadlift (Toes Up) + 8 weighted Prone Angels

 

 

CrossFit Hero WOD ABBATE

For Time - Time Cap 40 min

  • 1 mile Run
  • 21 Clean-and-Jerks (155/105 lb)
  • 800 Meter Run
  • 21 Clean-and-Jerks (155/105 lb)
  • 1 mile Run

RX: 70/45kg

Intermediate 55/35

Scaled 40/25

 

 

 

Mittwoch, 12. Juli

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: all out Push Ups or HSPU or practice HSPU

5th: 8 Ab Wheel Roll Outs

 

 

B. "Annie"

50-40-30-20-10

  • Double Unders
  • Sit Ups

TC: 10 min.

 

C.

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

 

 

 

 

 

Dienstag, 11. Juli

200m RUN
2 rounds (light weight)
10 alt. DB Hang Clean & Jerk
10 (5/5) DB OH Lunges
5 Burpees

 

200m RUN
2 rounds (light weight)
10 Thruster 
20 DU/SU
10 Scap Pull ups

 

A.  WORKOUT (inspiriert durch onyx games comp)

 

 

1. TC: 15 min.

  • 400m RUN
  • 30 alt. DB Hang Clean & Jerk
  • 30 (15/15) DB OH Lunges
  • 30 alt. DB Devil Presses
  • 30 (15/15) DB OH Lunges
  • 30 alt. DB Hang Clean & Jerk
  • 400m RUN

RX: 22,5 / 15 kg
SC: 15 / 10 kg

 

REST: 5 min.

 

2. TC: 15 min.

  • 21 Thruster (
  • 42 DU / SU
  • 21 PU
  • 42 DU / SU
  • 15 Thruster
  • 30 DU / SU
  • 15 C2B PU / PU
  • 30 DU / SU
  • 9 Thruster 
  • 18 DU / SU
  • 9 BMU / PU
  • 18 DU / SU

RX: 45 / 30 kg - DU, PU, C2B PU + BMU
SC: 35 / 25 kg - SU und Pull ups

 

 

B. Tabata

PLANK / SIDE PLANK l/r / BACK PLANK

 

 

 

Montag, 10. Juli

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. CrossFit Hero WOD "Will"

6 Rounds for Time

  • 14 Back Squats (60/40kg)
  • 19 Deadlifts (60/40kg)

Time Cap: 15 min.

 

C.

Tabata

Hanging Knee Raises

 

 

 

Sonntag, 09. 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, 07. Juli

7 min.

7 Plate Snatch

7 weighted Prone Angels

7 Ring Rows

7 Plate Squats

 

Squat +  Shoulder Mobility with Bumper Plate

 

 

A.

12 min AMRAP

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

 

 

B.

12 min AMRAP

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

 

 

C.

3 Rounds for Time

  • 400m run
  • 8 TTB
  • 12 KB Swings am. Style

TC: 15 min.

 

 

 

 

 

 

 

 

 

Donnerstag, 06. Juli

400 m run

7 min work: 8/8 Kneeling DB Press + 8/8 DB Windmills + 8 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 Renegade Rows
  • 1 Rope Climb
  • 200 m Run

RX+: wear vest

 

 

 

 

 

 

 

Mittwoch, 05. 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
  • DB Snatch
  • DB Sit Ups right Arm

 

 

C. 

work for 10 min

1 Lane Rope Pull + 1 Lane Sled Push

go heavy

 

 

 

 

 

 

 

Dienstag, 04. Juli

5 min.

  • 10 Air Squats
  • 10 Shoulder Press (empty BB)
  • 10 Banded Shoulder Dislocates
  • 3 Burpees

 

 

A.

1.
3 Rounds for total reps (Fight Gone Bad Style)

  • 1 minute Pull Ups
  • 1 minute OH Squats (35/25 kg)
  • 1 minute Box Jumps
  • 1 minute Push Press (35/25 kg)
  • 1 minute Toes to Bar
  • 1 minute Rest

 

REST: 4 min.

 

B.

3 rounds for total meters

  • 2 min. ROW
  • 2 min. RUN (200m) 2 min. SKI
  • 2 min. Burpee Broad Jumps

 

C.

CORE TABATA

Hollow Hold/ Superman

 

 

 

Montag, 03. Juli

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 banded Overhead Triceps Extensions
  • 10/10 Single Leg Banded Glute Ham Curls

 

 

 

Sonntag, 02. 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, 30. Juni

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

8 Plate weighted Sit Ups

8 Wall Balls

8 KB Swings (am. Style

 

 

 

 

 

 

 

Donnerstag, 29. Juni

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

 

 

 

 

 

 

 

Mittwoch, 28. Juni

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 (1x20 or 2x20)
  • 3rd: 8 AbRollOuts
  • 4th: 4/4 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

 

 

 

 

Dienstag, 27. Juni

Tabata:
Single under / Scap Pull ups / Med Ball Thruster / Scap Push ups

 

6 min. to find workout weight

 

A.

Work: 10 min. AMRAP / Rest: 2 min.

 

1.

  • 200m RUN
  • 50 DU / 100 SU
  • 1 Rope Climb

 

2.

  • 10 Wall Balls
  • 5 Hang Power Clean (40/30 kg)
  • 10 Toes to Bar

 

3.

  • 250m ROW
  • 10 PU / 5 C2BPU
  • 1 Wall Walk

 

4.

  • 5 Power Snatches (40/30 kg)
  • 5 Burpees over Bar
  • 10 Box Jumps

 

 

 

 

Freitag, 23. Juni

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

  • 400m run or 500m row or ski
  • 4 Pull Ups or 2 Muscle Ups
  • 6 Push Ups or HSPU
  • 8 Pistols
  • 10 Front Stepping Barbell Lunges 40/30kg

 

 

C.

200-400m Single Arm KB Front Rack or Bottom Up Carry

 

 

 

 

 

 

 

 

CrossFit Bad Marienberg

powered by Atlas Sport


Vor der Heeg 3
56470 Bad Marienberg (Eichenstruth)
Tel.: +49 177-7240851
info@crossfit-badmarienberg.de

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