Equipment

Montag, 12. Juni

400m run

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

Mobility for Overhead Position, Hip and Ankle

A.

For 30 min. (5 Rounds)

30 sec ON / 30 sec OFF

1st: Overhead Squats sc. Hang Power Snatch (light weight)

2nd: barfacing Burpees for Speed

3rd: Single Arm DB Hang Clean & Jerk

4th: alt. Pistols

5th: L-Sit Hang on Pull Up Bar

6th: Barbell Rows (same weight)

B.

1 Tabata Superman / Hollow Rock

Sonntag, 11. Juni

400 m Partner Sandbag Carry

With empty Barbell

3 Rounds of 5 BearComplex + 10 RIng Rows

A.

In Teams of 2

20 min AMRAP

Bear Complex: 2-4-6-8-10-12-14-16-18

10 Bar faceing Burpees to finish each Round

1 works / 1 rests

B.

For time in Teams of 2

80 DB Snatch

80 KB Swings

80 Push Ups

80 DB Box Step Ups

80 Pull Ups

1 works / 1 rests

Time Cap: 18 min.

Freitag, 09. Juni

3 min on a Cardio Machine

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

Mobility for wrists

A.

8 min EMOM

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

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

B.

Every 2 min. for 10 min (5 Sets)

6 heavy Deadlift + 10 Hanging Knee Raises

C.

"Renegade"

20 min. AMRAP

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

Donnerstag, 08. Juni - Restday

Mittwoch, 07. Juni

400 m run

then 10 min work:

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

A.

20 min EMOM (4 Sets)

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

B.

10 min AMRAP

8 Shoulder to Overhead 40/30kg
16 Deadlift (40/30kg)
24 Double Unders or 40 Single Unders

C.

3 Sets

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

rest as needed

Dienstag, 06. Juni

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

A.

WORKOUT

AMRAPs - WORK: 20 min./ REST: 2 min.

1.

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

2.

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

B.

CORE TABATA

Flutter Kicks / V-ups

Montag, 05. Juni

3 min of Cardio

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

Lacross Rolling Elbow/Triceps

A.

Every 3 min for 15 min. (5 Sets)

10 Benchpress + 10 Pendlay Rows

(go heavy in 3 Sets)

B.

13 min AMRAP

12 DB Biceps Curls (1 DB)

8/8 DB Single Arm Overhead Lunges

12 alt. Push Ups with 1 Hand on DB

C.

1 Tabata

V-Ups/deep Push Up Position

Sonntag, 04. Juni

7 min. Pizzabote

A.

9 min AMRAP

20 DB Snatch
20 Box Jump Overs

B.

9 min AMRAP

1 Wall Walk

10 Wall Balls

2 Wall Walks

10 Wall Balls

3 Wall Walks

10 Wall Balls

4 Wall Walks

10 Wall Balls

5 Wall Walks

10 Wall Balls

...

C.

9 min for

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

D.

9 min AMRAP

10 Pull Ups
20 KB Swings

3 min rest between each round

Freitag, 02. Juni

3 min of Cardio

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

A.

In 10 min

work up to 1 heavy Set Macho Man

3 Power Clean + 3 Front Squats + 3 Push Jerk

B.

25 min EMOM - 5 Sets -

1st: 1-2 Rope Climbs

2nd: 4-12 Toes to Bar

3rd: 1 heavy Set Macho Man

4th: 15 Sit Ups

5th: 4-12 Pull Ups or 2-4 Muscle

C.

1 Tabata Sideplan to Elbow Knee Touch

Donnerstag, 01. Juni

3 min on a machine

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

A.

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

Overhead or Backsquats

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

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

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

B.

Every 4 min for 12 min.

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

C.

8 min EMOM

1 Frontsquat @ 90-95%

D.

1 Tabata

Single Leg V-Ups

Mittwoch, 31. Mai

400 m run

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

+ Lacrosse Rolling Lower Back

A.

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

8 Benchpress

Go heavy in 3 Sets

B.

Every 5 min for 25 min. (5 Rounds)

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

C.

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

Dienstag, 30. Mai

Tabata Shuttle run / Med Ball Thruster

A.

Running Clock for 45 min.

1 round

800m ROW/SKI
80 DU
800m RUN

REST: 2 min.

2 rounds

40 Box Jumps
40 Wall Balls
40 Sit ups

REST: 2 min.

3 rounds

20 Burpees
20 KB Swings
20 lanes Shuttle Runs

B.

Tabata Hollow Hold / Superman (if time)

Sonntag, 28. Mai

Warm Up: 400m run

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

Murph Event

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

For time:

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

Ihr könnt die Pull-Ups, Push Ups und Squats wie im Original beschrieben absolvieren, oder in 10 Runden à 10 Pull Ups, 20 Push Ups, 30 Squats, oder in 20 Runden à 5-10-15. Wer eine Gewichtsweste verfügbar hat, darf sie gerne tragen, sofern ihr damit alle Bewegungsstandarts sauber erfüllt, aber auch Bodyweight ist das Workout echt cool! Habt Spaß!!!

Freitag, 27. Juni

3 min on a machine

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

A.

15 min EMOM

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

2nd: 6/6 KB Bottom Up Press

3rd: 6-10 strict Pull Ups

B.

10 Rounds for time

5 Devil Clean & Jerk
6 Toes to Bar or 10 Sit Ups

Perform 20 DU/30 SU to end each round

Time Cap 20 min.

C.

1 Tabata V-Ups

Donnerstag, 25. Mai

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

+ Mobility lower Back

A.

work up to Training weight in 10 min.

Every 3 min for 12 min (4 Sets)

Deadlift + Benchpress

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

B.

4 Rounds for time (RX+: 5 Rounds)

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

Time Cap: 20 min.

C.

1 Tabata Starfish

Mittwoch, 24. Mai

3 min on a machine or 400m run

5 min.:

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

A.

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

B.

20 min EMOM

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

C.

For time:

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

Wall Balls

Push Ups (RX+: HSPU)

D.

if time left...

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

Dienstag, 23. Mai

Tabata

Box Step ups
Scap Pull ups
Med Ball Thruster
Single Under

A.

Workout For Time - TC 45 min.

800 m Run

21-15-9

Thrusters (43/30kg)
Pull-Ups

800 m Run

30-20-10

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

800m Run

2-4-6-8-…-20

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

800 m RUN

*cal. on Cardio

B.

Core-Tabata

Plank/ Side Plank/ Back Plank

Montag, 22. Mai

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

+ Mobility Lower Back

A.

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

B.

"Grettel"

10 Rounds for time

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

Time Cap: 10 min

C.

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

4 Backsquats with a 8 sec down and explosive up

D.

Laffy Taffy Biceps Curls

Sonntag, 21. Mai

400 m run

then...

"The Cone Game"

A.

36 min AMRAP in Teams of 2

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

DB Snatch
Box Jump Overs or Step Overs

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

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

1 works / 1 rests

(nach jeder Unterbrechung genau dort weiterarbeiten wo aufgehört wurde)

B.

Tabata Starfish

Freitag, 19. Mai

Roxanne with Burpees

+ 1 min in Squat Position

Lacrosse Rolling Shoulder

A.

Work up to heavy Triple Benchpress in 10 min.

B.

Every 4 min for 12 min. (3 Sets)

12/9 Cal Bike

9 DB Thruster

C.

8 min EMOM

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

D.

3 Sets of

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

Donnerstag, 18. Mai - Restday

Mittwoch, 17. Mai

8 min work:

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

A.

work up to a heavy Double Bear Complex

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

in 15 min.

B.

4 Rounds for time (RX+: 5 Rounds)

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

Time Cap: 20 min.

RX+: wear vest

C.

1 Tabata Copenhagen Plank

1 Tabata Monster Walk

Dienstag, 16. Mai

400m Run + Tabata Med Ball Thruster / Single Under

A.

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

10 Rounds of

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

*200m RUN after each round

Directly into:

100 Burpees

RX+: with weightvest

B.

Core - Tabata

Plank to Push up

Montag, 15. Mai

10 min work:

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

A.

work up to training weight in 8 min.

then...

Frontsquats

Every 2 min for 5 Sets

5 heavy reps

B.

12 min AMRAP

4 Toes to Bar

6 alt. DB Snatch

4 Pull Ups or 2 Muscle Ups

6 alt. DB Snatch

C.

For time - Time Cap: 10 min.

100 Barbell Lunges

Sonntag, 14. Mai - Buddy Time

Farell Williams "Happy"

Happy = 1 Squat, Happiness = 1 Burpee

In Teams of 2:

A.

6 min for max Cal. Ski

B.

6 min for max total weight Benchpress

C.

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

D.

6 min for max total weight Deadlift

E.

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

3 min rest between workouts

1 works / 1 rests

Freitag, 12. Mai

8 min work:

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

A.

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

(touch´n go, perfect form!)

B.

For time

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

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

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

Time Cap: 30 min.

C.

Iif time left 1 Tabata Handstand Hold

Donnerstag, 11. Mai

10 min work:

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

A.

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

12 Minutes EMOM of Macho Man

3 Power Cleans
3 Front Squats
3 Jerks

B.

B.1

Benchpress

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

then...

B.2

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

Benchpress x 3 reps @ 85-90% of B1

C.

Iif time left 1 Tabata Hang on Pull Up Bar

Mittwoch, 10. Mai

A.

10 min work:

10 EOO Leg Raises

5/5 Windmills

10 Prone Angels

10/10 banded Lunges

10 Ring Rows

B.

16 min EMOM - 4 Rounds

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

2nd: 6-12 Burpees over Bar

3rd: 6-12 Barbell Ab Roll Outs

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

C.

20 min AMRAP

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

Time Cap: 15 min.

Dienstag, 09. Mai

Tabata

2 rounds

2 Inchworm Push ups 4 Med Ball Thruster 6 Down Dog Toe Taps

A.

6 min. AMRAPs 2 min. REST

AMRAP 1 und 4

6 Burpees
8 Toes to Bar
10 Pistols

AMRAP 2 und 5

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

AMRAP 3 und 6

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

Montag, 08. Mai

3 min Cardio

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

A.

Intervalle

Every 5 min for 15 min (3 Sets)

18/12 Cal AB

16 alt. Double KB Single Arm Thruster

B.

B.1

Shoulder Press

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

then...

B.2

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

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

C.

For time

50-40-30-20-10

KB-Swings
Sit Ups

Time Cap: 12 min.

Sonntag, 7. Mai - TEAMTIME

6 min Pizzabote

A.

In Teams of 2

12 min for

50 DB Box Steps Ups 22,5/15

then AMRAP

2 Burpees
4 Wall Balls
6 Box Jumps or Step Ups

B.

12 min for

60 Cal Ski

then AMRAP

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

C.

12 min for

70 Cal Row

then AMRAP

1 Rope Climb
4 DB Hang Squatz Cleans
8 KB Swings

Rest 4 min between workout parts

Freitag, 5. Mai

3 min Cardio or 400 m run

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

A.

8 min EMOM

8 KB Swings am. Style + 1 Wall Walk

B.

30 min AMRAP

1 HSPU

8 Pistols

20 DU or 40 SU

200 m run

2 HSPU

8 Pistols

20 DU or 40 SU

200 m run

3 HSPU

8 Pistols

20 DU or 40 SU

200 m run

Continue with this pattern, addin 1 rep HSPU per Round

C.

Tabata Hang On Pull Up Bar / V- Ups

Donnerstag, 4. Mai

3 min Cardio or 400 m run

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

+ Mobility for Lower Back

A.

6 min EMOM

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

B.

Every 3 min for 12 min.

8-12 Benchpress + 8-12 Deadlift

C. "Macho Taco"

Five 3-minute AMRAPs in 19 minutes

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

Rest 1 minute between AMRAPs

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

Mittwoch, 3. Mai

3 min Cardio or 400 m run

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

+ Mobility for Squat

A.

8 min EMOM

8 Wall Balls + 8 Sit Ups

B.

Frontsquats

Every 2:30 min for 10 min.

Set 1 = 8 x 62%

Set 2 = 6 x 71%

Set 3 = 4 x 81%

Set 4 = 4 x 86%

4 min EMOM

2 Backsquats (go heavy)

C.

12 min AMRAP

4 alt. Single Arm Devil Press

6 Pull Ups

8 Plate weighted Sit Ups 20/10kg

Dienstag, 2. Mai

6 min.

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

A.

Workout - For Time, TC: 45 min.
5 rounds

200m RUN
16 Squats

1. Round: Air Squats
2. Round: Pistols
3. Round: Back Squats (43/30kg)
4. Round: Front Squats (43/30kg)
5. Round: OH-Squats (43/30kg)

Directly into

4 rounds

200m Run
16 Cleans

1. Round: Power Cleans (43/30kg)
2. Round: Hang Power Cleans (43/30kg)
3. Round: Squat Cleans (43/30kg)
4. Round: Hang Squat Cleans (43/30kg)

Directly into

3 rounds

200m Run
16 Push

1. Round: Push ups
2. Round: Push Press (43/30kg)
3. Round: Push Jerks (43/30kg)

Directly into

2 rounds

200m Run
16 Pull ups

1. Round: C2B Pull ups
2. Round: Pull ups

Directly into

1 round

200m Run
16 TTB

Sonntag, 30. April

300 m Partner Sandbag Carry

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

A.

2 Rounds for time in Teams of 2

30 DB Burpees

30 Partner Wall Balls

300m KB Farmers Carry

30 Pull Ups

30 Cal Air Bike

300 m Sandbag Run (Hyrox SB)

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

30 KB Swings 24x16kg

300 m KB Farmers Carry

30 Cal Ski

30 DB Snatch 22,5/15

300 m Sandbag Carry (1x75lbs/1x50lbs)

Time Cap: 45 min.

Freitag, 28. April

10 min work:

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

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

A.

24 min EMOM

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

B.

8 min AMRAP

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

C.

"Sally"

with Air Squats or weighted Squats

Donnerstag, 27. April

400m run or 3 min of Cardio

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

A.

Backsquats

Every 2:30 min for 10 min.

Set 1 = 8 x 62%

Set 2 = 6 x 71%

Set 3 = 4 x 81%

Set 4 = 4 x 86%

4 min EMOM

2 Frontsquats (go heavy)

B.

For time

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

15-10-5 TTB

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

TC 15 min.

C.

1 Tabata

Biceps Curls / L-Sit Hang on Pull Up Bar

Mittwoch, 26. April

400 m run or 3 min Cardio

then 10 min work:

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

A.

Every 1:30 min for 12 Sets

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

B.

10 min AMRAP

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

C.

Tabata 1: Copenhagen Plank

Tabata 2: Monster Walk

Dienstag, 25. April

Tabata

Shuttle Run
Med Ball Thruster
Scap Pull ups
Inchworm

6 min. to find Workout weight Clean and Jerk

A.

Workout

Amrap for 45 min. with buy in

Buy in
800m RUN (+200)

Amrap

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

*10 Burpees after 3 rounds

B.

Core Tabata

Hollow Hold/ Superman

Montag, 24. April

400 m run

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

A.

Mobility/Stability for Squat

B.

15 min to work up to a heavy Set of

Bear Complex

1 Power Clean

1 Frontsquat

1 Push Press

1 Back Squat

1 behind the neck Push Press

C.

18 min AMRAP

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

D.

if time left

Tabata Plank/Plank Jacks

Sonntag, 23. April

400 m run or 3 min. of Cardio

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

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

In Teams of 2

A.

7 min AMRAP

20 Deadlift 80/50 kg
80 DU / SU

B.

7 min AMRAP

20 DB Hang Squat Cleans
6 Wall Walks

C.

7 min AMRAP

20 alt. Backrack Lunges 40/30
10 Pull Ups

D.

7 min AMRAP

10 Burpees over Bar
20 Partner Wall Balls

Rest 3 min between AMRAPS

Freitag, 21. April

3 min of Cardio or 400m run

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

A.

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

Single Leg Barbell Romanian Deadlift x 8 reps each side

build up in weight if possible

B.

Every 2 min for 10 min.

6-8 Strict Press

C.

20 min AMRAP

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

Donnerstag, 20. April

3 min on a Cardio Machine

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

+ Squat Mobility

A.

Frontsquats

Every 2:30 for 15 min.

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

build over the course of the Sets

B.

Every 4 min. for 16 min.

20/16 Cal Row or Ski or Bike + 6 Pull Ups + 16 alt. Barbell Overhead Lunges (sc. Backrack)

C.

4 Sets of

6-10 Matador Dips

8/8 Single Arm DB Rows

8 Ab Roll Outs

Mittwoch, 19. April

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

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

A.

6 min of.

8 /8 Shoulder Rotations

8/8 Kneeling KB Windmill

B.

Every 2:30 min for 7:50 min

Benchpress

Set 1 = 10 reps @ 50%

Set 2 = 10 reps @ 55%

Set 3 = 10 reps @ 60%

followed by...

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

Benchpress x 2 Reps @ 80-85%

C.

ABS

Every 3 min for 9 min.

10 very slow L-Sit Heel Over

20 V-Ups with alternating arms & legs

D.

Flight Simulator

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

Unbroken Double Unders or Unbroken Single Unders
Sit Ups

TC: 10 min.

(sc.: work up to 40 or 30)

Dienstag, 18. April

2 rounds
30 sec. ON - 15 sec. OFF

Single Under
OH Squats
Scap Pull Ups

5 min. to find Workout weight OH Squats

Workout "The Running CrossFit Girls" - TC: 45 min.

A.

Nancy
5 rounds

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

B.

Annie on the run
50-40-30-20-10

Double Under
Sit Ups

*200m RUN after each round

C.

Helen
3 rounds

400m RUN
21 KB Swings
12 Pull ups

Montag, 17. April

400 m run

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

Mobility Lower Back

A.

Every 90 sec for 15 min (10 Sets)

6 Deadlift + 3 Chin Ups (go heavy)

B.

15 min AMRAP:

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

RX: 2x22,5/2x15

C.

Every 2 min for 6 min.:

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

Sonntag 16. April

400 m run or 3 min of Cardio

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

2 Rounds: 10 Jumping Lunges + 10 Ring Rows

Set up weight and Equipment in 10 min

A.

The (running) 7 in Teams of 2

7 Rounds for time (TC: 42 min.)

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

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

Every 7 min. 300 m Partner-Run

Freitag, 14. April

400 m run

2 Rounds: 5 Inchworm Push Ups + 15 Ring Rows

A.

2 Rounds for time

TC: 30 min.

20 Double Under / 40 Single Unders

10 DB Burpees

200 m run

20 KB Swings

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

200 m run

20 DB Snatch (alt.)

10 Pull Ups (RX+: 4 Muscle Ups)

200m run

20 DB Box Step Ups (1 DB)

10 DB Push Press

200 m run

B.

Every 3 min for 9 min.

8 Backrack Lunges each leg (go heavy)

C.

if time

Tabata Handstand/V- Ups

Donnerstag, 13. April

With empty Barbell:

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

(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)

A.

Build up to training weight in 7 min.

Every 5 min for 20 min (4 Sets)

18/12 Cal Air Bike

8 Hang Power Cleans 60/40kg

8 Barfacing Burpees

Goal: go consistent on Air Bike

B.

6 min AMRAP (goal: EMOM or faster)

3 HSPU
6 KB Swings
9 Sit Ups

A.

Every 3 min. for 9 min (3 Sets)

8/8 Single Arm DB Rows on Bench
8 Good Mornings

Mittwoch, 12. April

400 m run or 3 min of Cardio

then 3 Rounds

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

A.

in 10 min work up to a set of 4 Benchpress

then...

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

4 Benchpress @ 90-95%

B.

7 min EMOM

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

C.

6 Sets of

1 Lanes of Rope Pull
8 Wall Balls

rest as needed

Dienstag, 11. April

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

A.

3 Rounds - 4 min. AMRAPs/1 min. REST

1.

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

2.

6 Burpees
6 Push ups
6 Pistols

3.

10 Box Jumps
5 C2B Pull Ups

B.

CORE
Tabata Plank to Push up

Montag, 10. April

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

A.

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

AMRAP 1:

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

AMRAP 2:

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

AMRAP 3:

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

AMRAP 3:

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

B.

Tabata: Plank Shoulder Tabs / Plank Jacks

Sonntag, 9. April

400 m run

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

A.

For Time (with a Partner)

Buy-In: 1500 meter Ski or Row

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

200 m Partner run

1000 m Ski or Row

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

100 DU or 200 SU

50 Cal Air Bike

Time Cap: 45 min.

Freitag, 7. April

400 m run

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

CrossFit Hero WOD "Lumberjack 20"

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

Tabata

Plank / Hollow Hold

Donnerstag, 6. April

400 m run

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

A.

Every 3 min. for 12 min.

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

B.

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

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

C.

20 min AMRAP

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

Bear Complex

Finish each Round with a 200 m run or 300m of Cardio

Mittwoch, 5. April

1 Tabata Burpee Shuttle Run

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

Mobility Ankle/Lower Back

A.

8 min EMOM

4/4 DB Hang Clean % Jerk + 4 Burpees

B.

Work for 20 min.

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

C.

1 Tabata Copenhagen Plank

1 Tabata Monster Walk

Dienstag, 4. April

400m RUN

Tabata:

Med Ball Thruster
Plank
Shoulder Tabs in Push up Position
Air Squats
Scap Push ups
Lunges
Scap Pull ups
Med Ball Shoulder Press

Workout

TC: 45 min.

800m RUN

4 rounds of:

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

400m RUN

4 rounds of:

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

*200m RUN after 2 rounds

400m RUN
4 rounds of

9 Burpees
6 TTB
3 HSPU

*200m RUN after 2 rounds

800m RUN

AMRAP in Remaining time:

200m RUN
200m KB Farmers Walk

Montag, 3. April

6 min.

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

A.

20 min. EMOM

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

B.

12 min AMRAP

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

RX: 22,5/15kg

C.

Tabata

DB Hammer Curls

Sonntag, 2. April

6 min EMOM

30 Single Unders
3 Inchworm Push Ups
10 Ring Rows

A.

12 min AMRAP

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

Box Jump Over

Syncro Plate Ground to Overhead

> perform 1 syncro Wall Walk after each Round

4 min rest

B.

12 min AMRAP

for max Cal. ski or row

Partner A works on Cal.

Partner B performs 2 Lanes of Sled Push

the switch

4 min rest

C.

12 min AMRAP

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

20 Plate weighted Partner Sit Ups

2 Rope Climbs

Freitag, 31. März

6 min EMOM

30 Single Unders
3 Inchworm Push Ups
10 Ring Rows

A.

10 min work

8/8 Turkish Sit Ups

4 Box Jumps for Height

8/8 Band Lat Pulls in Plank

B.

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

20 banded Pull Ups

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

C.

18-14-10-14-18

DB Snatch (22,5/15kg)
Burpees

TC: 12 min.

D.

(if time) Tabata

V-Ups + Handstand Hold

Donnerstag, 30. März

6 min EMOM

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

+ Mobility for Squat

A.

10 min to work on Overhead Stability / Overhead Squats

with Bamboo Bar + Band and KB

(Overhead Squats and/or Overhead Carry

B.

Every 2 min. for 10 min.

Overhead Squats - 5 sets

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

C.

Dumbbell Version of "Macho Man"

Goal: 10-15 min EMOM

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

Mittwoch, 29. März

3 minutes of Cardio (or 400m run)

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

A.

Every 2min. for 12 min.

8 Pendlay Rows

8 weighted Sit Ups

B.

5 Rounds for time of:

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

Time Cap: 25 min.

Dienstag 28. März

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

A.

“Felix the Cat”, TC: 25 min.

6 Rounds for Time

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

RX+: wear a weight vest

REST: 3 min.

B.
3 x 2:30 min. WORK - 30 sec. REST

30 Cross Over / 60 Single Under

max Reps Wall Balls in remaining time

REST: 2 min.

C.

3 x 2 min. WORK - 30 sec. REST

6 lanes Burpee Shuttle Run

max. Plank Hold in remaining time

D.

CORE TABATA

Kettlebell Crush Grip Hollow Flutters / Kettlebell Crush Grip L Crunches

Montag 27. März

3 min of Cardio

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

+ Shoulder Mobility

A.

Every 2 min for 12 min.

Shoulder Press

Set 1 = 10 reps @ 50%

Set 2 = 8 reps @ 60%

Set 3 = 6 reps @ 70%

Set 4 = 5 reps @ 75%

into Push Press

Set 5 = 8 reps (go heavy)

Set 6 = 8 reps ( go heavy)

B.

7 min. for max reps & weight

Hang Power Clean (RX: 40/30kg)

Every time u break up perform 5 Burpees

C.

3 Sets of

6-8 Chin Ups
12 V-Ups

D.

Cooldown on an Cardio Machine for 6 min.

Sonntag 26. März

3 min of Cardio

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

In Teams of 2

A.

20 min AMRAP

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

20 Pull Ups

4 min rest

20 min AMRAP

200 m Partner Run

60 Double or 120 Single Unders

40 Wall Balls 9/6
20 Toes to Bar

Freitag, 24. März

3 min of Cardio

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

A. Max Out

IIn 12 min. build up to:

Thruster x 5 heavy reps

this is designed to be the extended warm up!

B. Running

25 min AMRAP

400 m run

40 DU or 80 SU

30 Sit Ups

20 Push Ups

10 Pull Ups

C.

1 Tabata Plank/Hollow Rock

Donnerstag, 23. März

3 min of Cardio

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

A.

20 min work for Strength

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

B.

10 min EMOM

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

C.

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

Tabata 2: Hang on Pull Up Bar

Mittwoch, 22. März

3 min Cardio

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

A.

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

then:

Every 1:30 for 9 min.

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

B.

18 min work

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

Dienstag, 21. März

400m RUN

3 rounds

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

A.

Running Nate

Amrap for 20 min.

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

*200m RUN after 2 rounds

Rest: 3 min.

B.

Angie

For Time, TC: 20 min.

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

*split as you want

Montag, 20. März

3 min Cardio

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

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

A.

Every 2 min. for 12 min. - 6 Sets

Bear Complex

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 behind the Neck Push Press

B.

14 min AMRAP

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

C.

1 Tabata

V-Ups / Handstand or Wall Walk Hold

Sonntag, 19. März

400m Run
4 min.:

5 Inchworm Push Ups
5 Air Squats
5 Ring Rows

A. in Teams of 2

12 min AMRAP

6 Wall Balls
9 KB Swings
12 Sit Ups

Partner A works on AMRAP / Partner B 200 m run

(switch after each run)

B. in Teams of 2

12 min AMRAP

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

Partner A works on AMRAP / Partner B 300 m Ski

(switch after each 500 m ski)

C. in Teams of 2

12 min AMRAP

6 Pull Ups
8 DB Snatch
10 AB Roll Outs

Partner A works on AMRAP / Partner B 300 m row

(switch after each 500 m row)

Freitag, 17. März

3 min of Cardio

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

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

Set up Equipment and work up to training weight

A. EMOM 20

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

B.

8 min AMRAP

3 Push Ups
6 Wall Balls
9 Sit Ups

C.

2 Sets of

1 min KB or DB overhead Carry l

1 min KB or DB overhead Carry r

1 min rest

Donnerstag, 16. März

3 min of Cardio

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

A.

8 min EMOM

3-6 strict Pull Ups + 6 DB Push Press

B.

20 min AMRAP

40 Double Unders /80 SU

30 Air Squats

20 Push Ups (scaled:10)

10 KB Swings

RX+: wear vest

C.

Every 3 min for 9 min. -3 Sets-

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

8-12 Ab Roll Outs

D.

1 Tabata Plank/Flutter Kicks

Mittwoch, 15. März

3 min of Cardio

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

+ Squat Mobility

A.

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

then:

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

B.

Every 5 min for 15 min. (3 Sets)

18/12 Cal of Cardio + 20 Barbell Lunges

C.

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

Dienstag, 14. März

Kettlebell Fun

Technique with light weight 3 rounds

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

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

A1.

20 min. WORK (AMRAP)
4 min. REST

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

*
60 DU / 120 SU
after each round

A2.

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

*
5 Push ups + 10 Pull ups

after each round

Montag, 13. März

4 min.

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

With empty Barbell:

10 superslow Deadlift
10 Hang Power Clean
10 Shoulder Press
10 Good Mornings

(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)

A.

Every 3 min for 15 min.

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

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

B.

10 min AMRAP

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

Hang Power Clean
Burpees over Bar

C.

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

10 Plate weighted Sit Ups + 10 Barbell Biceps Curls

D.

Tabata for max. reps Sit Ups

Sonntag, 12 März

4 min Cardio

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

A.

For Time (with a Partner)

Buy-In: 1500 meter Ski or Row

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

200 Single Unders

1000 m Ski or Row

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

40 KB Swings

50 Cal Air Bike

Time Cap: 45 min.

Freitag, 10 März

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

A.

20 min EMOM

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

B.

15 min AMRAP

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

RX+: wear vest

C.

1 Tabata Plank/Flutter Kicks

Donnerstag, 9. März

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

A.

8 min EMOM

8 DB Snatch + 3-4 Burpees over Bar

B.

In 12 min, build to a 4 RM Deadlift

then

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

C.

Perform 100 alt. Barbell Backrack Lunges

in 8 min.

D.

Mobility

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

Mittwoch, 8. März

3 min of Cardio

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

A.

8 min EMOM

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

B.

25 min EMOM

1st: 8-12 Wall Balls (go heavy)

2nd: 8-12 Landmine Rows

3rd: 8-12 DB Benchpress

4th: 8-12 KB Biceps Curls

5th: 8-12 Toes to Bar / HKR

C.

For time:

24/18 Cal Air Bike + 10 Burpees

Dienstag, 7. März

Tabata:

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

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

A.

6 1/2 min. AMRAP / 2 1/2 min. REST

AMRAP1

200m ROW
4 Toes To Bar
6 Box Jumps

AMRAP2

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

AMRAP3

30 DU
6 Pull Ups
9 Wall Balls

AMRAP1

200m SKI
4 Pistols
6 Push ups

AMRAP1

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

B.

CORE
Tabata PLANK
(if time)

Montag, 6. März

3 min of Cardio

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

+ Squat Mobility

A.

Tabata 1: Copenhagen Plank

Tabata 2: Monster Walk

B.

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

Frontssquats

Set 1 = 8 reps @ 65% of 1 RM

Set 2 und 3 = 6 reps @ 70%

Set 4 und 5 = 5 reps @ 75%

C.

15 min AMRAP

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

Sonntag, 5. März

4 min of Cardio

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

A. "Lupo"

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

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

Cash-Out: 1,967 Row

Time Cap: 40 in

B.

if time

Biceps Curls "Laffy Taffy"

Freitag, 3. März

3 min of Cardio

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

+ Squat Mobility

A.

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

Backsquats

Set 1 = 8 reps @ 65

Set 2 und 3 = 6 reps @ 70%

Set 4 und 5 = 5 reps @ 75%

B.

24 min AMRAP

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

C.

Tabata

L-Sit Hang on Pull Up Bar

Donnerstag, 2. März

3 min of Cardio

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

+ Lower Back Mobility

A.

Every 5 min for 15 min. (3 Rounds)

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

B.

20 Rounds of

1 Squat Clean 60/40

2 Burpees over Bar

3 Toes to Bar

Time Cap: 15 min.

C.

3 Rounds of

30 Russian Twists into 20 Knee Tucks

rest as needed

Mittwoch, 1. März

3 min of Cardio

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

+ Squat Mobility

A.

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

Benchpress

Set 1 = 8 reps @ 70%

Set 2 und 3 = 6 reps @ 75%

Set 4 und 5 = 5 reps @ 80%

B.

Work for 20 min.

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

C.

3 Sets of

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

Dienstag, 28. Februar

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

A.

AMRAP: 45 min.

200m RUN
20 Toes to bar

200m RUN
20 Burpees

200m RUN
20 Pull Ups

200m RUN
20 Box Jumps

200m RUN
20 Wall Balls

RX+: Wear weightvest

Montag, 27. Februar

3 min of Cardio

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

A.

10 min EMOM

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

B.

Every 1:30 for 15 min (10 Sets)

Power Clean + 2 Front Squats

C.

12 min AMRAP

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

Pull Ups
Box Jumps
Pistols

Sonntag, 26. Februar

3 min of Cardio

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

A.

AMRAP (with a Partner) in 21 minutes

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

B.

AMRAP (with a Partner) in 21 minutes

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

Freitag, 24. Februar

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

A.

8 min EMOM

4/4 DB Hang Clean & Jerk + 4 Burpees

B. Strength

15 min EMOM - 5 Rounds

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

C.

10 min. AMRAP

8-10-12-14-16-...

Cal row/ski/AB/Bike Erg/run

Wall Balls (try to go unbroken in every Set)

REST: 3 min.

6 min. AMRAP same workout

Donnerstag, 23. Februar

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

A.

Push Press

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

B.

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

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

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

TC: 20 min.

C.

For time

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

Deadlift 70/40kg

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

TC: 10 min.

Mittwoch, 22. Februar

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

A.

Every 2:30 min for 7:30 min.

Backsquats

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

Every 2:30 min. for 7:30 min

Frontsquats

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

B.

1 Round of

3 min ON / 30 sec Off

Ski
AB
Row

C.

AMRAP for 10 min.

6 Pistols
8 Barbell Biceps Curls

Dienstag, 21. Februar

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

A.

For time - TC: 12 min.

500m ROW

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

REST: 5 min.

B.

For time - TC 12 min.

80 DU
40 Sit ups
20 Burpees

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

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

REST: 5 min.

C.

For time - TC: 12 min.

1 Round for time (50/35 kg)

15 Deadlift
12 Hang Power Clean
9 Shoulder to Overhead

2 rounds (60/40 kg)

12 Deadlift
9 Hang Power Clean
6 Shoulder to Overhead

3 rounds (70/47,5 kg)

9 Deadlift
6 Hang Power Clean
3 Shoulder to Overhead

Montag, 20. Februar

3 min of Cardio

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

A. Benchpress

IFind a new 1 RM Benchpress in 12 min.

min. 12-min 20

EMOM

Benchpress x 1 rep @ 90% of your 1 RM

B. "Sprint Training"

Every 4 min. for 20 min.

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

C. Tabata

Handstand Hold or Wall Walk Hold

Sonntag, 19. Februar

7 min Pizzabote

+ Mobility

A.

12 min for

2.000 m row

then AMRAP

9 Burpees
8 Ground to Overhead 40/30kg

B.

12 min

80 Wall Balls

then AMRAP

10 Round of Suitcae Carry
30 DB Snatch

C.

12 min

80 Back Squats 40/30

then AMRAP

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

Freitag, 17. Februar

3 min of Cardio

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

A.

Find a 1 RM for the Day of

Turkish Get Up

in 10 min.

B.

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

Shoulder Press

Set 1 = 8 reps @ 65%

Set 2 und 3 = 6 reps @ 70%

Set 4 und 5 = 5 reps @ 75%

C. Sprint Workout

21 - 15 - 9

Burpees
KB Swings
Double Unders

TC: 10 min.

D.

1 Tabata: Turkish Sit Ups

1 Tabata: Monster Walk

Donnerstag, 16. Februar

3 min of Cardio

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

+ Mobility for Pistols

A.

8 min EMOM

6 Pistols + 6 Pull Ups or 3 Muscle Ups

(reduce reps if u can´t keep up)

B.

18 min work

20/16 Cal. of Cardio

8 Hang Power Cleans or Hang Power Snatch

4 Burpees over Bar

(sprint rounds - rest as needed)

C.

10 min EMOM

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

Mittwoch, 15. Februar

3 min of Cardio

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

+ Mobility Lower Back

A.

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

Benchpress & Deadlift

Set 1 = 8 reps @ 65%

Set 2 und 3 = 6 reps @ 70%

Set 4 und 5 = 5 reps @ 75%

B.

11 min AMRAP:

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

C.

Annie - TC-8min.

50-40-30-20-10

Double Unders
Sit Ups

Dienstag, 14. Februar

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

2 rounds of 5 min. WORK/ 1 min. REST

A.

ROW/SKI/AB for cal.

B.

20 DU/ 40 SU
10 Sit Ups

C.

10 Wall Balls
5 Burpees

D.

5 Push Ups
5 Burpee Box Jump over

Montag, 13. Februar

3 min of Cardio

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

Overhead Mobility

A.

32 min EMOM (8 Rounds)

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

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

B.

Perform 3 Sets of:

8 strict Pull Ups
8 Dips

Sonntag, 12. Februar - Teamtime

5 min Rowling / 5 in Skiin

Strike @ 100m

A.

In Teams of 2

11 min for

60 DB Box Steps Ups 2x15/2x10

then AMRAP

2 Push Ups or HSPU
4 Pull Ups
6 Wall Balls

B.

11 min for

60 Cal Ski or Row

then AMRAP

2 Rope Climbs
4 DB Snatches
6 Sit Ups or TTB

C.

11 min for

60 Cal Air Bike

then AMRAP

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

Rest 3 min between workout parts

Freitag, 10. Februar

3 min Cardio

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

+ Squat Mobility

A.

Every 3 min for 15 min. 5 Sets

8-12 Landmine Rows
8-12 Ab Roll Outs

B.

Deadlift

Every 2 min for 10 min. - 5 Sets -

Set 1 = 8 reps @ 60%

Set 2 und 3 = 6 reps @ 65%

Set 4 und 5 = 5 reps @ 70%

C.

15 min AMRAP

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

Donnerstag, 09. Februar

3 min Cardio

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

+ Ankle Mobility + Hamstrings

A.

8 min EMOM

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

B.

12 min EMOM

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

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

3rd: 40 Double Unders or pracctice Double Unders

C.

For time - time Cap: 20 min.

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

RX+: wear vest

Mittwoch, 08. Februar

3 min Cardio

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

+ Squat Mobility

A.

8 min EMOM

6 Pistols + 6 Toes to Bar

B.

Every 2 min for 10 min. (5 Sets)

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

or

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

Build over the course of the Sets

C.

For time: 21-15-9

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

Dienstag, 7. Februar

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

A.

Workout: Burpee Hell - AMRAPs

WORK 7 min.
REST 2 min.

1)

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

2)

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

3)

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

4)

3 Burpees to Target
6 Toes to Bar

5)

5 Burpee Box Jump Over
10 Wall Balls

B.

Tabata (if time)

Plank Hold

Montag, 6. Februar

3 min of Cardio

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

A.

6 min EMOM

1st: 1-2 Rope Climbs

2nd: 10-15 Push Ups

B.

Bankdrücken

Every 2 min for 10 min. - 5 Sets -

Set 1 = 8 reps @ 65%

Set 2 = 6 reps @ 70%

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

C.

For Time

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

Time Cap: 20 min.

RX+: wear vest

Sonntag, 05. Februar

3 min of Cardio

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

A.

For time:

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

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

2.000 m row (1works / 1 rests)

Time Cap: 45 min.

Freitag, 03. Februar

4 min of Cardio

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

A.

For time

21-15-9

Wall Balls

Sit Ups

B.

Front Squats

Every 2 min for 12 min. -6 Sets -

Set 1 = 12 reps @ 40%

Set 2 = 8 reps @ 60%

Set 3 = 4 reps (go heavy)

C.

27-21-15-9

Shoulder to Overhead

Pull Ups

Round 27: 30/20

Round 21: 40/25

Round 15: 55/30

Round of 9: 60/35

Donnerstag, 02. Februar

3 min of Cardio

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

A.

12 min EMOM (go for Skill not for Strength)

1st: 2-4 Muscle Ups or strict Pull Ups

2nd: 6-8 Pistols (alt.)

B.

Every 4 min for 16 min.

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

C.

3 Sets of

1 min KB Front Rack Carry left arm

1 min for: 12 V-Ups

1 min KB Front Rack Carry right arm

1 min for: 12 V-Ups

Mittwoch, 01. Februar

3 min of Cardio

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

A.

Every 3 min. for 15 min (5 Sets)

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

B. "Maud WOD"

2 Rounds for Time

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

Time Cap: 18 min.

RX+: wear vest

C. if time

3 Sets of

8-12 Ab Roll Outs

8-12 Good Mornings

Dienstag, 31. Januar

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

Workout

FOR TIME, TC: 45 min.

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

*
25 DU/ 50 SU

Montag, 30. Januar

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

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

A.

work up to a heavy Double "Bear Complex"

in 15 min:

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 behind the Neck Push Press

B.

10 min EMOM

3 Clean-and-Jerks
3 Bar Over Burpees

C.

Every 3 min for 12 min. (4 Sets)

9/7 Cal AB + 8 Barbell Thruster

Sonntag, 29. Januar

3 min Cardio

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

+ Squat Mobility

A. Kjäll

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

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

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

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

Freitag, 27. Januar

3 min Cardio

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

+ Moility for Lower Back

A.

Every 3 min. for 15 min. - 5 Sets

8 Deadlift + 15 EOO Leg Raises

B.

Every 4 min. for 16 min.

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

C.

3 Sets of

8/8 Barbell Single Leg Glute Bridges
12 Windshield Vipers

Donnerstag, 26. Januar

3 min Cardio

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

+ Mobility for lower Back

A.

In 15 min. for Strength:

Do sets of

6/6 Backrack Lunges
8-12 Ab Roll Outs
8-12 Landmine Rows
rest ca. 1 min after each Round

B.

AMRAP in 12 minutes

4 strict Pull Ups
4 DB Hang Squat Clean
4 Push Ups on DB with 1 DB Row each arm between each push Up

C.

2 Sets of

1 min KB Front Rack Carry each side

with 1 min rest after each round

Mittwoch, 25. Januar

6 min.

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

+ Ankle Mobility

A.

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

Hang Power Snacht x 2 reps

Build over the course of the sets

B. Open Workout 21.2 Test

(with smaller TC)

IFor time:

10 dumbbell snatches

15 burpee box jump-overs

20 dumbbell snatches

15 burpee box jump-overs

30 dumbbell snatches

15 burpee box jump-overs

40 dumbbell snatches

15 burpee box jump-overs

50 dumbbell snatches

15 burpee box jump-overs

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

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

Time cap: 10 min. instead of 20 min.

C.

Shoulder Press

Every 2 min for 10 min. (5 Sets)

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

Dienstag, 24. Januar

Warm up:
Tabata Single under/ Med Ball Thruster

A.

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

400m ROW/ 350m SKI
15 Wall Balls

Rest: 3 min.

B.

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

75 DU/ 150 SU
15 TTB

Rest: 3 min.

C.

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

10 Burpee Box Jump Over
15 Pull Ups

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

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

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

Montag, 23. Januar

3 min Cardio

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

+ ca. 3 min. Mobility for lower back

A. Skill & Strength

10 min work

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

B.

Every 2 min for 12 min. (6 Sets)

Benchpress

Set 1 = 15 reps @ 40%

Set 2 = 12 reps @ 45%

Set 3 = 8 reps @ 65%

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

C.

For time

15 – 12 – 9 – 6 – 3

Power snatch 35/25 kg
Burpees over Bar

50 DU or 75 Single Unders after each set

Time Cap: 15 min.

Sonntag, 22. Januar - TEAM

3 min Cardio

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

A.

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

B.

10 min AMRAP

5 Hang Power Clean
3 Front Squats
2 Push Jerk

switch after each completed round

B.

For time - Time Cap: 15 min.

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

Freitag, 20. Januar

1 Tabata Rope Jumps

A.

10 min work

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

B. Test of Open Workout 21.1

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

with shorter Time Cap of 15 min.

Goal is to not to destroy shoulder muscle ;-)

C. Strength

18 min work

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

Donnerstag, 19. Januar

3 min Cardio

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

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

A. "Moszer" Hero WOD

9 Rounds for Time

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

Wear a Weight Vest (20/14 lb)

Time Cap: 45 min.

Mittwoch, 18. Januar

3 min Cardio

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

A.

10 min work

10/10 Lat Pulls in Plank Position
10 weighted Prone Angels
10 weighted Sit Ups

B.

Benchpress - 5 sets

Every 2 min for 10 min.

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

C.

15 min work

12/8 Cal row/ski/bike
1 Rope Climb
10 KB Swings am Style
15 DB Benchpress

Dienstag, 17. Januar

OPEN FEELING

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

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

A.

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

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

REST 4 min.

B.

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

9 Thruster (43/30kg)
35 DU

REST 4 min.

C.

20.1.

10 Rounds for Time - TC: 15 min.

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

Montag, 16. Januar

3 min Cardio

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

A.

1 Tabata Monster Walk

1 Tabata Copenhagen Plank

B.

12 min AMRAP

4 Pistols

8 KB Swings am. Style

12 Sit Ups

C.

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

Every 1:15 min for 12 Sets

Build over the course of the sets

D.

3 Sets of

12 banded Triceps Extensions
12 V-Ups

Sonntag, 15. Januar

6 min

8/8 Parter Med Ball Throws

8 Sit Ups

8 Ring Rows

1 Wall Walk

+Mobility with Balance Pad

A.

5 Rounds for Time (with a Partner)

400 meter Ski Erg
20 Wall Ball Shots (20/14 lb)
4 Sled Push

Time Cap: 20 min.

5 min rest.

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

4 Burpee Box Jump Overs each Partner

4 Pull Ups each Partner

Time Cap: 20 min.

Freitag, 13. Januar

1 Tabata Rope Jumps

1 Tabata Mountain Climber/Ring Rows

A.

10 min EMOM

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

2nd: 8/8 weighted Calf Dips

B.

Benchpress

Every 2 min. for 10 min.

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

C.

7 min EMOM

6 DB Snatch + max reps Sit Ups

D.

1 Tabata Hang on Pull Up Bar

Donnerstag, 12. Januar

6 min ON / 15 sec rest

1st: Cardio
2nd: Suitcase Deadlift

A.

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

5 Hang Power Clean

3 Front Squats

2 Push Jerk

B.

Deadlift

Every 2 min. for 10 min.

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

C.

7 min EMOM

4/4 KB Clean & Jerk + 4 Burpees

D.

3 Sets of

30 Weighted Russian Twists Directly into 20 Tuck Crunches

Mittwoch, 11. Januar

3 min Cardio

A.

8 min work:

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

B.

8 min AMRAP

5 Pull Ups
10 Push Ups
15 Air Squats

3 min rest

5 Box Jumps

10 DB Push Press 2x22,5/2x15kg

15 Sit Ups

C. Strength

work for 15 min.

8-12 Single Arm Row

8-12 Ab Roll Outs

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

Dienstag, 10. Januar

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

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

1.

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

2.

12 Box Jumps
6 TTB

3.

10 Wall Balls
5 Pull ups

4.

30 DU/ 60 SU
6 Pistols

5.

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

Montag, 09. Januar

3 min Cardio

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

A.

Every 3 min for 12 min. (4 Rounds)

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

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

B.

3 Rounds for max reps/cal. of

1 min row or ski
1 min Wall Balls

2 min rest

3 Rounds for max reps/cal. of

1 min Push Ups or HSPU
1 min KB Swings

C.

10 min EMOM

1st: 3-8 Chin Ups or 3 BMU

2nd: 8 Pistols

Sonntag, 08. Januar

5 min rowling / 5 min skiing

Strike @ 100m

+ Stretching

A.

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

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

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

TC: 40 min.

B.

1 Tabata Plank Jacks

Freitag, 06. Januar

3 min Cardio

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

A.

8 min EMOM

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

B.

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

10 Good Mornings + 10 weighted Sit Ups

go heavy in Round 3,4,5

C.

For Time

24-16-8

DB Burpees

DB Box Step Ups

TC: 15 min.

Donnerstag, 05. Januar

3 min Cardio

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

A.

10 min EMOM

1st: 8 KB Swings am. Style

2nd: 10 Sit Ups

B.

12 min EMOM

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

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

C.

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

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

Rest only 15 sec between Sets

Mittwoch, 04. Januar

3 min Cardio

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

A.

10 min work

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

B. Conditioning

3 Rounds for max Reps

3 min AMRAP / 2 min rest

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

C.

Deadlift

Every 2:30 for 12:30 min.

Set 1 = 10 reps @ 50%

Set 2 = 10 reps @ 58%

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

Dienstag, 03. Januar

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

A.

WORKOUT - FOR TIME, TC 45 min.:

80 DU/ 160 SU

5 rounds of

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

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

5 rounds of

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

80 DU/ 160 SU

5 rounds of

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

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

5 rounds of

4 HSPU
8 Box Jumps

80 DU/ 160 SU

5 rounds of

10 Wall Balls
20 SIt ups

B.

Tabata Superman/ Hollow Hold

Montag, 02. Januar

3 min Cardio

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

+ Box Squat Mobility + Prayer Stretch

A.

20 min EMOM (5 Rounds)

1st: 6/6 alt. DB or KB Single Arm OH Front Step. Overhead Lunges (RX+ 2KB)

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

3rd: 4 Box Jumps for Height

4th: 30 sec for max. reps DU or SU

5th: 8 Ab Wheel Roll Outs

B.

8 Rounds for time

15/12 Cal row/ski/bike

5-10 Toes to Bar

5 DB Hang Squat Cleans

TC: 18 min.

Freitag, 30. Dezember

3 min Cardio

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

A.

For time

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

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

Time Cap: 16 min.

B.

Benchpress

Every 2,5 min for 15 min.

Set 1 = 15 reps @ 40%

Set 2 = 12 reps @ 45%

Set 3 = 8 reps @ 53%

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

C.

1 Tabata

Plank Jacks/Plank into Push Up Position

Donnerstag, 29. Dezember

3 min Cardio

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

A.

12 min work

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

B.

For time

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

(partioned any way!)

TC: 12 min.

C.

3 Rounds for time - TC- 20 min.

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

Mittwoch, 28. Dezember

3 min Cardio

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

A.

8 min EMOM

8 DB Snatch + 4 Burpees

B.

10 Rounds for time

16/13 Cal AB/Row/Ski

1 Rope Climb

7 Pull Ups

7/7 Single Arm DB Hang Clean & Jerk

TC: 18 min.

C.

Every 3 min for 12 min.

8-12 Sitting Shoulder Press
1 Lane heavy Rope Pull

D.

3 Sets of

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

Dienstag, 27. Dezember

Warm up:

6 min EMOM

1st: row

2nd: 20 Shoulder Taps + 20 Mountain Climber

3rd: 3 Inchworm Push Ups + 10 Air Squats

A.

WORKOUT “Burn the Christmas Cookies”

10 min. WORK
2 min. REST

AMRAP 1 for 10 min.

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

Rest: 2 min.

AMRAP 2 for 10 min.

5 Pull Ups
10 Wall Balls
5 TTB
10 Box Jumps

Rest: 2 min.

AMRAP 3 for 10 min.

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

Rest: 2 min.

AMRAP 4 for 10 min.

10 KB Swings
8 Sit Ups
6 Push Ups

Freitag, 23. Dezember

3 min Cardio

20 banded Shoulder Dislocates

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

A.

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

Hang Power Snatch (RX+: Snatch)

Set 1-2 = 3 reps @ 60%

Set 3-4 = 3 reps @ 70%

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

B.

18 min work

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

C.

1 Tabata Handstand

1 Tabata Superman Hold

Donnerstag, 22. Dezember

3 min Cardio

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

+ Squat Mobility

A.

10 min EMOM

1st: 4 Box Jumps for Height

2nd: 20 Ring Rows

B.

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

Backsquat

Set 1 = 5 reps @ 60%

Set 2 = 5 reps @ 68%

Set 3 = 5+ @ 76%

C.

Open Prep:

Open Workout 20.2

AMRAP in 20 minutes

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

Mittwoch, 21. Dezember

3 min Cardio

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

Conditioning 1

12 min EMOM

1st: 10 Burpees

2nd: max reps Wall Balls

5 min. rest

Conditioning 2

8 Rounds for time

12/9 Cal AB + 10 Pull Ups

TC: 12 min.

Strength

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

Shoulder Press

Set 1 = 5 reps @ 60%

Set 2 = 5 reps @ 68%

Set 3 = 5+ @ 76%

Dienstag, 20. Dezember

10 lanes HURDLE SPRINT

3 rounds

10 air squats
5 Scap Push ups
3 Inchworm Push ups

Mobility

1.

FT - TC 12 min.

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

REST: 3 min.

2.

EMOM 12 min.

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

REST: 3 min.

3.

AMRAP 12 min.

400 m ROW
15 Wall Balls
2 lanes SLED Push

Core

Tabata

KB Crush Grip Hollow Flutters

Montag, 19. Dezember

3 min Cardio

Burgener Warm Up

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

A.

10 min EMOM

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

B.

12 min AMRAP

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

C.

Every 3 min for 9 min. (3 Sets)

15-20 Band Assisted Strict Pull Ups unbroken

Sonntag, 18. Dezember

6 min "Pizzabote"

A.

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

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

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

1 Ground to Overhead (50/30kg)

2 Pull-Ups or Muscle Ups

3 Handstand Push Ups or Push-Ups

4 Box Jumps (24”/20”)

5 Wall Balls (9/6kg)

6 Dumbbell Snatch (22,5/15kg)

7 Sit-Ups

8 Pistols (oder 16 Air-Squats)

9 Kettlebell Swings American Style (24/16kg)

10 Toes-to bar

11 Front Squats (50/30 kg)

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

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

Round 1 = 1

Round 2 = 2,1

Round 3 = 3,2,1

Round 4 = 4,3,2,1

...

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

Freitag, 16. Dezember

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

A.

work for 20 min.

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

B.

12 min AMRAP

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

C.

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

Benchpress

Set 1 = 5 reps @ 60%

Set 2 = 5 reps @ 68%

Set 3 = 5+ @ 76%

Donnerstag, 15. Dezember

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

A.

8 min EMOM

6 DB Snatches + 8 Sit Ups

B.

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

Deadlift

Set 1 = 5 reps @ 60%

Set 2 = 5 reps @ 68%

Set 3 = 5+ @ 76%

C.

"Diane"

For Time:

21-15-9

Deadlift 102/70kg
HSPU

D.

3 Rounds of heavy KB Single Arm Front Rack Carry

40 sec. ON / 10 sec. OFF

Mittwoch, 14. Dezember "Ab&Booty Special"

3 min Cardio

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

A.

16 min EMOM

1st: 10 Leg Shoot Throughs (Parallettes)

2nd: 10 Barbell Glute Bridges

3rd: 10 Winshield Wipers

4th: 10 Good Mornings

B.

Every 4 min for 8 min. (2 Rounds)

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

C.

1 Tabata Monster Walk

1 Tabata Copenhagen Plank

Dienstag, 13. Dezember

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

WORKOUT
4 x
7 min. WORK
3 min. REST

A.

100 DU/ 200 SU
Directly into
Amrap

6 Pull ups
6 OH Squats

B.

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

Box Jumps
Power Clean

C.

100 DU/ 200 SU
Amrap

3 HSPU
6 TTB

D.

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

Shoulder to Overhead
Pistols

Core

TABATA (if time)

Hollow Hold/ Superman

Montag, 12. Dezember

7 min.

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

A.

work up to a heavy TRIPLE

Thruster

in 8 min.

B.

7 Rounds For Time

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

TC: 25 min.

RX+: 60/40kg

C.

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

Backsquat

Set 1 = 5 reps @ 60%

Set 2 = 5 reps @ 68%

Set 3 = 5+ @ 76%

Sonntag, 11. Dezember

7 min Pizzabote

A.

AMRAP (with a Partner) in 12 minutes

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

Partners switch after each full round.

B.

AMRAP (with a Partner) in 12 minutes

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

Partners switch after each full round.

C.

AMRAP (with a Partner) in 12 minutes

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

Partners switch after each full round.

Freitag, 9. Dezember

3 min of Cardio

5 min.:

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

Mobility for Shoulder & Lower Back

A.

For time - TC 8 min.

5-10-15-20-25

Power Cleans (40/30)
Wall Balls

5 min. rest

B.

For time - TC 8 min.

6-12-18-24-30

DB Snatch 22,5/15
Sit Ups

C.

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

Start with light weight!!!

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

Donnerstag, 8. Dezember

3 min of Cardio

5 min.:

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

A.

10 min EMOM

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

B. Strength

Every 3 min. for 12 min.

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

C.

"Cindy"

20 min AMRAP

5 Pull Ups
10 Push Ups
15 Air Squats

Mittwoch, 7. Dezember

3 min of Cardio

4 min. with empty Barbell

5 Deadlift
5 Power Clean
5 Front Squats
5 Shoulder Press

A. Bear Complex

Work up to a heavy Set of "Bear Complex"

in 10 min.

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

B.

Every 4 min. for 16 min.

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

C.

Work up to a NEW 6RM Backsquat in 5 Sets

Start with light weight!!!

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

Dienstag, 6. Dezember

Warm up:
The Junkyard Dog

Happs Nikolaus Workout

Team Workout in Teams of 2

WORK: 13 min. / REST: 3 min.

AMRAP A

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

AMRAP B

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

AMRAP C

6 HSPU
12 lanes KB Farmers Walk
22 Partner Sit ups

*kurze Bahnen unten

Montag, 5. Dezember

7 min. of:

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

A.

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

Start with light weight!!!

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

6 Deadlift
6 Benchpress

B.

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

12/8 Cal AB Sprint
all out Benchpress @ 40-50% of 1 RM BP

C.

Every 4 min for 12 min. (3 Sets)

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

Sonntag, 04. Dezember

3 min of Cardio

3 Rounds: 10 Air Squats + 10 Sit Ups + 10 Ring Rows

+ Mobility

A.

For time in Teams of 2

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

8 Rounds Hurdle Sprint

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

8 Rounds Hurdle Sprint

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

8 Rounds Hurdle Sprint

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

8 Rounds Hurdle Sprint

Time Cap: 30 min

B.

12 min AMRAP in Teams of 2

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

Pull Ups
alternating Backrack Lunges

Freitag, 2. Dezember - Christmas Party Workout

Warm up (eigenständig)

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

A.

15 min AMRAP

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

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

- 4 min. rest -

B.

15 min AMRAP

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

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

- 4 min. rest -

C.

15 min AMRAP

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

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

- 4 min. rest -

Donnerstag, 1. Dezember

3 min of Cardio

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

+ Squat Mobility

A.

5 min EMOM

10-15 Wall Balls + 5 Burpees

B.

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

Backsquat

Set 1 = 7 reps @ 50%

Set 2 = 7 reps @ 55%

Set 3 = 7 reps @ 60%

+2,5 - max. +5k

C.

work for 20 min.

500m/400m row/ski/bike

40 Air Squats

30 Sit Ups 20 Push Ups

10 Pull Ups

C.

1 Tabata

Reverse Flys

Mittwoch, 30. November

3 min of Cardio

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

A.

8 min EMOM

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

B.

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

Shoulder Press

Set 1 = 7 reps @ 50%

Set 2 = 7 reps @ 55%

Set 3 = 7 reps @ 60%

+2,5 - max. +5kg

C.

12 min AMRAP

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

D.

5 min AMRAP

50 Mountain Climber

15 Superman

Dienstag, 29. November

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

A.

7 min. WORK / 3 min. REST

AMRAP 1

220/200m ROW
4 Burpees over Rower

AMRAP 2

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

AMRAP 3

200/180 SKI
10 Wall Balls

AMRAP 4

25 DU
5 TTB

AMRAP 5

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

Montag, 28. November

3 min of Cardio

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

A.

6 min EMOM

6 DB Snatch + 4 Burpees - go for speed!

B.

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

Deadlift

Set 1 = 7 reps @ 50%

Set 2 = 7 reps @ 55%

Set 3 = 7 reps @ 60%

+2,5 - max. +5kg

B.

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

Set 1 = 15/11 Cal Air Bike + 10-20 Toes to Bar
Set 2 = 18/14 Cal Ski Erg + 20 Barbell Lunges 42,5/25 (RX+: go OH)
Set 3 = 15/11 Cal Air Bike + 10-20 Pull Ups
Set 4 = 18/14 Cal Ski Erg + 10 Squat Cleans 42,5/25

C.

2 Sets of

30 sec V-Ups

30 sec Hollow Hold

30 sec Flutter Kicks

D.

If time: 1 Tabata Barbell Biceps Curls

Sonntag, 27. November

7 min Pizzabote

A.

Partner Karen

150 Partner Wall Balls

Every min perform 8 syncron Kettlebell Swings

TC: 12 min.

- 2 min rest. -

B.

Establish a 1RM Bar Buddy Deadlift in 10 min.

- 2 min. rest -

C.

Partner DT

5 Rounds for time of

12 Deadlift
9 Hang Power Cleans
6 Push Jerk

- 2 min rest -

D.

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

Bear Complex
1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

Freitag, 24. November

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

+ Mobility for Squat

A.

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

Backsquat

Set 1 = 7 reps @ 62%

Set 2 = 5 reps @ 70%

Set 3 = 3+ @ @ 78%

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

B.

12 min EMOM

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

C.

8 min AMRAP

3 Push Ups or HSPU
6 DB Snatch
9 Sit Ups

Donnerstag, 23. November

3 min of Cardio

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

Mobility for Lower Back

A.

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

Shoulder Press

Set 1 = 7 reps @ 62%

Set 2 = 5 reps @ 70%

Set 3 = 3+ @ @ 78%

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

B.

Every 2 min. for 24 min. 3 Rounds

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

C.

1 Tabata Monster Walk

Mittwoch, 23. November

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

Mobility for Lower Back

A.

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

Deadlift

Set 1 = 7 reps @ 62%

Set 2 = 5 reps @ 70%

Set 3 = 3+ @ @ 78%

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

B.

12 min EMON - 4 Rounds

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

C.

Every 4 min for 12 min - 3 Rounds

20 banded Pull Ups + 20 V-Ups

Dienstag, 22. November

Warm up:
3 rounds

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

A.

Workout (TC: 45 min.)

1000/800m ROW

5 rounds of

6 TTB
12 Box Jumps

150 DU / 300 SU

5 rounds of

3 HSPU
6 Pistols

1000/800m ROW

5 rounds of

10 Pull ups
5 Burpees to Target

150 DU / 300 SU

5 rounds of

10 Wall Balls
20 Sit ups

1000/800m ROW

5 rounds of

2 lanes SLED PUSH
1 lane BBJ

A.

Core Tabata Plank

Montag, 21. November

7 min.

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

A.

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

Benchpress

Set 1 = 7 reps @ 62%

Set 2 = 5 reps @ 70%

Set 3 = 3+ @ @ 78%

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

B.

Work for 20 min.:

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

C.

3 Sets of

10 Rear DB Fly
8 Ab Roll Outs

Sonntag, 20. November

6 min.:

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

Mobility

Teamwod with a Partner

12 min AMRAP

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

Push Press 40/30
Barbell Lunges 40/30

- 3 min rest -

12 min AMRAP

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

Cal Air Bike
Lanes of Hurdle Sprint

- 3 min rest -

12 min AMRAP

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

Box Jump Overs
DB Hang Squat Cleans
Pull Ups

Freitag, 18. November

7 min.

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

A.

10 min EMOM

5 Wall Balls
5 Push Ups or HSPU

(reduce reps if u can´t keep up!)

B.

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

Backsquats

Set 1 = 5 reps @ 57%

Set 2 = 5 reps @ 65%

Set 3 = 5+ @ @ 73%

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

C.

14 min AMRAP

4/4 DB Hang Clean & Jerk

8 Pistols

12 Sit Ups

Donnerstag, 17. November

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

2 Rounds: 10 Ring Rows + 10 Sit Ups

A.

10 min EMOM

1st: 4-10 Strict Pull Ups

2nd: 20-40 DU or DU-Versuche

B.

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

Deadlift

Set 1 = 5 reps @ 57%

Set 2 = 5 reps @ 65%

Set 3 = 5+ @ @ 73%

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

C.

Every 5 min for 20 min.

4 Rounds of Hurdle Spring

1 Rope Climb

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

D.

Tabata 1: Hang on Pull Up Bar

Mittwoch, 16. November

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

A.

Flight Simulator

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

unbroken reps of DU

Time Cap. 10 min.

scaled: 40 reps is your Point of Return

RX+: 55 reps is your Point of Return

B.

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

Benchpress

Set 1 = 5 reps @ 57%

Set 2 = 5 reps @ 65%

Set 3 = 5+ @ @ 73%

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

C.

Every 2 min for 20 min.

7 Pull Ups
6 Sit Ups
5 DB Hang Squat Cleans

D.

if time

Tabata Handstand

Dienstag, 15. November

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

A.

2 x 20 min. WORK / 1 x 5 min. REST

AMRAP 1

500m ROW

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

(*unbroken)

250m ROW

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

(*unbroken)

AMRAP 2

2-4-6-8-…

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

*30 DU/ 50 DU after each round

B.

CORE TABATA

Hollow Hold/ Superman

Montag, 14. November

8 min Work

12 lying reverse flys

12 Ring Rows

12 Plate Thruster

12 banded Shoulder Dislocates

A.

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

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

B.

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

Shoulder Press

Set 1 = 7 reps @ 52%

Set 2 = 7 reps @ 60%

Set 3 = 7+ @ @ 68%

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

C.

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

KB Swings

Toes to Bar or Sit Ups

Single Arm KB Box Step Ups (Front Rack Position)

TC: 16 min.

D.

If time:

1 Tabata Single Leg V-Ups

Sonntag, 13. November

5 min. rowling / min. skiing

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

A.

15 min. AMRAP with a Partner (igyg)

40 Benchpress 40/30
10 Burpees
40 KB Swings 24/16kg
10 Burpees

B.

8 min AMRAP with a Partner (igyg)

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

C.

For time with a Partner

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

Freitag, 11. November

3 min of Cardio

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

A.

6 Rounds for time

10 DB Snatch 22,5/15kg

50 Double Under or 100 Single Under

Time Cap: 12 min.

B.

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

Deadlift

Set 1 = 7 reps @ 52%

Set 2 = 7 reps @ 60%

Set 3 = 7+ @ @ 68%

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

C.
Every 4 min. for 12 min.

20 banded Pull Ups + 10 Ab Roll Outs

Donnerstag, 10. November

3 min of Cardio

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

A.

16 min AMRAP

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

B.

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

Benchpress

Set 1 = 7 reps @ 52%

Set 2 = 7 reps @ 60%

Set 3 = 7+ @ @ 68%

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

C.
Every 4 min. for 12 min.

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

Mittwoch, 9. November

4 min of Cardio

A.

8 min. work

1 Lane Crab left/ 1 Lane Crab right
1 Lane Rabbit forward / 1 Lane Rabbit Backwards
20 Superman

B.

2 Rounds For Time

30 Wall Ball Shots 9/6 kg
30 Sumo Deadlift High-Pull 30/20kg
30 Box Jump 24/20
30 Push Presses 20/30kg
30 Push-Ups 30/20kg
30 Back Squats 30/20kg

Time Cap: 16 min.

C.

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

Backsquat

Set 1 = 7 reps @ 52%

Set 2 = 7 reps @ 60%

Set 3 = 7+ @ @ 68%

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

D.

Tabata

1st: WallWalk Hold or Handstand Hold

2nd: V-Ups

Dienstag, 8. November

EMOM 6 ROW/SKI (alt. AB)

3 rounds
3 Inchworm Push ups
10 Box Step ups

15 x 3 min. WORK / No Rest

1.

500/400m ROW
max reps Burpees over ROWER

2.

450/350m SKI
max reps Wall Balls

3.

15/12 cal. AB
max reps Sit ups

Montag, 7. November

8 min work

10/10 Single Arm banded Press

10 Ring Rows

10 Goblet Squats

20 Mountain Climbers

A.

10 min AMRAP

50 Mountain Climbers
15 KB Swings
5 Devil Thruster

B.

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

Shoulder Press

Set 1 = 7 reps @ 50%

Set 2 = 7 reps @ 55%

Set 3 = 7 reps @ 60%

C.

Every 5 min. for 15 min.

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

%

Sonntag, 6. November

7 min Pizzabote

A.

AMRAP (with a Partner) in 10 minutes
From 0:00-2:00, AMRAP of

Bar Facing Burpees

Rest 1 minute

From 3:00-7:00, AMRAP of:

Macho Man Complex (45/30 kg)*

3 Power Cleans
3 Front Squats
3 Shoulder-to-Overheads

Rest 1 minute

From 8:00-10:00, AMRAP of:
Thrusters (45/30 kg)

B.

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

2 Rope Climbs
20 Wall Balls
20 Box Jump Overs

C.

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

20 Cal Ski
4 Rounds Hurdle Run (each Partner)

%

Freitag, 4. November

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

Mobility for Shoulder

A.
CF Benchmark Workout „Ellen“

3 rounds for Time (TC: 14 min.)

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

Rest: 5 min.

B.

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

Benchpress

Set 1 = 7 reps @ 50%

Set 2 = 7 reps @ 55%

Set 3 = 7 reps @ 60%

C.

1 Tabata Monster Walk

1 Tabata Copenhagen Plank

Donnerstag, 3. November

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

+ Mobility for Shoulder

A.
10 Rounds for time

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

TC: 10 min.

B.

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

Deadlift

Set 1 = 7 reps @ 50%

Set 2 = 7 reps @ 55%

Set 3 = 7 reps @ 60%

C.
10 min AMRAP

go for max reps Sit Ups

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

Mittwoch, 2. November

3 min of Cardio

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

A.

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

8-12 Ab Roll Outs
8-12 Landmine Rows

B.

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

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

C.

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

Backsquat

Set 1 = 7 reps @ 50%

Set 2 = 7 reps @ 55%

Set 3 = 7 reps @ 60%

Montag, 31. Oktober

3 min Cardio

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

A.

3 Rounds of 3 min./1 min rest

400 m row + max reps Backsquats 40/30kg

3 Rounds of 3 min./1 min rest

400 m ski + max reps DB Clean & Jerk

4 min rest

B.

3 Rounds of 3 min./1 min rest

40 Sit Ups + max reps Pull Ups

3 Rounds of 3 min./1 min rest

40 KB Swings + max reps Benchpress (light weight)

4 min rest

C.

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

Shoulder Press

Set 1 = 7 reps @ 62%

Set 2 = 5 reps @ 70%

Set 3 = 3+ @ @ 78%

Sonntag, 30. Oktober - Team

5 min rowing / 5 min skiing

Strike @ 100m

A.

12 min AMRAP

Partner A completes:

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

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

3 min rest

B.

12 min AMRAP with Partner - 1 works / 1 rests

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

3 min rest

C.

12 min with Partner - 1 works / 1 rests

max Cal Row

3 min rest

Freitag, 28. Oktober

3 min Cardio

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

Mobility: Chest/Shoulder/Ankle

A)

For time - TC: 10 min.

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

Pull Ups
KB Swings

B)

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

Benchpress

Set 1 = 7 reps @ 62%

Set 2 = 5 reps @ 70%

Set 3 = 3+ @ @ 78%

C)

For time - TC: 10 min.

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

Toes to Bar
Push Ups

Donnerstag, 27. Oktober

3 min Cardio

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

A)

10 min EMOM - (move AFAP)

4 Cluster 30/20kg

4 Burpees over Bar

B)

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

Backsquat

Set 1 = 7 reps @ 62%

Set 2 = 5 reps @ 70%

Set 3 = 3+ @ @ 78%

C)

For time

30-20-10

Pistols
Double Unders

Perform 2 Rope Climbs after each Round

Time Cap: 12 min.

Mittwoch, 26. Oktober

3 min Cardio

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

A)

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

Deadlift

Set 1 = 7 reps @ 62%

Set 2 = 5 reps @ 70%

Set 3 = 3+ @ @ 78%

B)

9 min AMRAP

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

C)

For Time - TC: 10 min.

30-20-10

Sit Ups (sc. up: Toes to Bar)

DB Snatch 22,5/15kg

TC: 10 min.

B)

if time: 1 Tabata Plank - step in/out

Dienstag, 25. Oktober

5 min. light weight

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

A)

22 min. AMRAP

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

DB: 2x22,5/15kg

REST: 5 min.

B)

FOR TIME - TC 22 min.

100 Thruster
75 Pull Ups
50 Single Arm Devil Presses

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

*split as you want

Montag, 24. Oktober

10 min work

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

A)

10 Rounds for time

5n Wall Balls

3 HSPU

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

TC: 10 min.

B)

4 Rounds for max reps:

1 min Burpee Box Jump Overs 24/20"

1 min Plate Overhead Lunges

C)

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

Shoulder Press

Set 1 = 5 reps @ 57%

Set 2 = 5 reps @ 65%

Set 3 = 5+ @ @ 73%

Sonntag, 23. Oktober - Team Class

6 min.

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

A)

For Time (with a Partner)

2000 meter Ski
200 KB Swings

2000 meter Row
20 Lanes Single Arm DB Overhead Lunges

200 Cal Air Bike
200 Sit Ups

into AMRAP

20 DB Box Step Over

10 Pull Ups

you can work parallel. Split the work as necessary.

Time Cap: 45 minutes

Freitag, 21. Oktober

3 min of Cardio

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

A)

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

Deadlift

Set 1 = 5 reps @ 57%

Set 2 = 5 reps @ 65%

Set 3 = 5+ @ @ 73%

B)

Power Clean

Every 3 min. for 2 rounds (8 min)

touch ´n go in every Set, all 3 Sets in 3 min.

Set 1 = 4 reps @ 50%
Set 2 = 3 reps @ 60%
Set 3 = 2 reps @ 70%

C)

5 Rounds of

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

In 20 min.

Donnerstag, 20. Oktober

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

Lacrosse Rolling Shoulder/Chest

A)

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

Benchpress

Set 1 = 5 reps @ 57%

Set 2 = 5 reps @ 65%

Set 3 = 5+ @ @ 73%

B)

Every 4 min for 12 min.

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

C)

10 min EMOM

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

2nd: 40 DU or 60 SU

Mittwoch, 19. Oktober

7 min work

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

A)

10 min EMOM

1st: 2 lanes broad Jumps

2nd: 4 Box Jumps for Height

B)

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

Backsquats

Set 1 = 5 reps @ 57%

Set 2 = 5 reps @ 65%

Set 3 = 5+ @ @ 73%

C)

10 min for+

100 Barbell Box Step Ups

C)

Tabata 1: Starfish

Dienstag, 18. Oktober

5 min.

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

A)

7 min. WORK / 3 min. REST

AMRAP 1

250/200m ROW
5 Burpees over Rower

AMRAP 2

8 Box Jumps
8 C2B/ Pull ups

AMRAP 3

200/150 SKI
10 alt. DB Snatches

AMRAP 4

40 DU
8 TTB

AMRAP 5

12/10 cal. AB
10 Wall Balls

Montag, 17. Oktober

3 rounds

10 Barbell Press + 10 Deadlift with toes on bumper + 10 Back Squats + 10 Ring Rows

A)

10 min EMOM

200/160 m row or ski

Followed by...

10 min EMOM

6 Hang Power Snatch + 4 Burpees over Bar

B)

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

Shoulder Press

Set 1 = 7 reps @ 52%

Set 2 = 7 reps @ 60%

Set 3 = 7+ @ @ 68%

C)

Every 2 min. for 8 min (4 Sets of)

8 Reverse Flys
4-6 Chin Ups

Sonntag, 16. Oktober

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

Fast Squat Mobility

in Teams of 2

A)

18 min AMRAP

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

C)

18 min AMRAP

26 Toes to Bar
26 Hang Power Clean 40/30
26 Front Squats 40/30
26 Pull Ups
26 Push Press 40/30

4 min rest between AMRAPS

Freitag, 14. Oktober

3 min of Cardio

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

A)

8 min EMOM

6 Wall Balls + 3 Push Ups or HSPU

B)

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

Deadlift

Set 1 = 7 reps @ 52%

Set 2 = 7 reps @ 60%

Set 3 = 7+ @ @ 68%

C)

1 Tabata Hang on Pull Up Bar

1 Tabata Copenhagen Plank

Donnerstag, 13. Oktober

3 min of Cardio

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

A)

12 min AMRAP

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

B)

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

Backsquat

Set 1 = 7 reps @ 52%

Set 2 = 7 reps @ 60%

Set 3 = 7+ @ @ 68%

C)

Every 3 min for 12 min (4 Sets)

8 Pendlay Rows
12 Good Mornings

D)

1 Tabata Monster Walk

Mittwoch, 12. Oktober

3 min of Cardio

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

A)

5 Rounds (not for time) of:

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

Finish each Round with 8/5 Cal Air Bike

Time Cap: 20 min.

B)

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

Benchpress

Set 1 = 7 reps @ 52%

Set 2 = 7 reps @ 60%

Set 3 = 7+ @ @ 68%

C)

3 all out Sets

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

Dienstag, 11. Oktober - Girls Cardio Tuesday

Warmup
3 min. CARDIO + Mobility

5 min. to find weight for OH Squats

A.

Nancy

5 rounds for Time (TC: 16 min.)

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

REST: 3 min.

B.

Karen

150 Wall Balls (TC 10 min.)

REST: 3 min.

C.

Running Annie (TC: 16 min.)

50-40-30-20-10

DU
SIT UPS

*200m RUN After each round

Montag, 10. Oktober

8 min

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

A.

6 min EMOM

4 Front Squats + 4 Burpees over Bar

(light weight)

B.

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

Deadlift/Benchpress/Shoulder Press/Backsquat

C.

40-30-20-10

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

TC: 10 min.

Sonntag, 9. Oktober

Warmup: "Roxanne"

In Teams of 2 (you go / I go)

9 min work in each AMRAP / 3 min rest.

AMRAP 1

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

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

AMRAP 2

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

Wall Balls
Cal Ski Erg und...

AMRAP 3

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

Sit Ups
Handstand Push Ups (sc. Push Ups)

AMRAP 4

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

Rounds of Hurdle Sprint
Cal. Air Bike

Freitag, 07. Oktober

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

Mobility for Squats

A.

Find your 6 RM Deadlift in 12 min.

B.

Find your 6 RM Benchpress in 12 min.

C.

8 min AMRAP

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

D.

(if time left)

Find a 1 RM Lane Rope Pull for the Day

Donnerstag, 06. Oktober

3 min of Cardio

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

A)

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

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

B)

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

8-12 Single Arm DB Row (each side)

8 Ab Roll Outs

C)

1 Tabata Single Leg V-Ups

Mittwoch, 05. Oktober

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

Mobility for Squats

A.

Find your 6 RM Backsquat in 12 min.

B.

Find your 6 RM Shoulder Press in 12 min.

C.

8 min AMRAP

8 KB Swings
6 Pistols
4 Push Upsf

D.

(if time left)

1 Tabata Single Arm DB Shoulder Rotations

Dienstag, 04. Oktober

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

A. Workout

3 rounds
2 min. WORK - 1 min. REST

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

AMRAP 2: ROW for cal.

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

AMRAP 4. 200-400m RUN

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

Montag, 03. Oktober

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

A. Hero WOD “KILLER ELITE”

7 Rounds for Time

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

Time Cap: 50 min.

Sonntag, 02. Oktober

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

A.

12 min AMRAP

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

Partner B: 10 Wall Balls + 10 Cal Ski

Switch after each Round

B.

12 min AMRAP

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

Partner B: Plank Hold

Switch after each Round

C.

12 min AMRAP

Parter A: 100 Single Unders

Partner B does AMRAP Macho Man:

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

Switch after each Round

- 3 min rest after each AMRAP -

Freitag, 30. September

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

A.

8 min. EMOM

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

B.

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

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

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

C.

8 min EMOM

6-10 Pistols

C.

3 Sets of

30 Weighted Russian Twists Directly into 20 Slow Knee Tucks

Donnerstag, 29. September

3 min of Cardio

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

+ Squat Mobility

A.

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

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

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

B. "Incredible Hulk"

(Benchmark WOD)

AMRAP in 20 minutes

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

C.

Tabata 1 Plank Step In/Out

Mittwoch, 28. September

3 min of Cardio

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

A.

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

B.

8 min AMRAP

8 Hang Power Snatches 30/20kg

6 Toes to Bar

4 Burpees over Bar

C.

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

Benchpress

7-7-7-7-7+

D.

1 Tabata

Barbell Biceps Curls

Dienstag, 27. September

Tabata Single Under

A.

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

B.

WORKOUT

4 x 7 min. AMRAP with 3 min. REST

1.
100 DU/ 150 SU

Directly into
2-4-6-8-10….

Pull ups
Pistols

2.
100 DU/ 150 SU

Directly into
2-4-6-8-10….

STOH
Box Jumps

3.
100 DU/ 150 SU

Directly into
2-4-6-8-10….

Power Clean (61/43kg)
TTB

4.

100 DU/ 150 SU

Directly into
2-4-6-8-10….

Deadlift (61/43kg)
Bar Facing Burpees

C.

CORE TABATA (if time)

Hollow Hold/ Superman

Montag, 26. September

3 min of Cardio

3 Rounds: 10 Ring Rows + 10 DB Deadlift

Mobility for lower back

A.

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

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

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

3rd: 1 min row or ski sprint

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

B.

2 Sets for max reps (12 min)

1:30 min Med Ball Clean

1:30 min Burpees over Med Ball

1:30 min Wall Balls

C.

1 Tabata Single Leg V-Ups

Freitag, 23. September

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

+ fast Mobility

A.

work for 16 min.

40 sec work / 20 sec rest

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

B.

"The Chief"

Five 3-minute AMRAPs in 19 minutes

AMRAP in 3 minutes

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

Then Rest 1 minute
Repeat 5 times

C.

1 Tabata L-Sit hanging on Pull Ups Bar

Donnerstag, 22. September

3 min of Cardio

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

+ Squat Mobility

A.

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

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

Build over the course of the sets.

B.

8 min EMOM

1 Frontsquats @ ca. 80%-90% of 1RM

C.

12 min AMRAP

3 Muscle Ups or 6 Pull Ups

6 Handstand Push Ups or Push Ups

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

D.

3 Sets of

12 V-Ups

6-8 Matador Dips

Mittwoch, 21. September

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

A.

work for 12 min

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

B.

Benchpress

Every 2:30 min. for 15 min.

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

Set 4,5,6 = 4 reps @ 79%

C.

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

Pull Ups

Wall Balls

TC: 10 min.

Dienstag, 20. September

1 min Sinle Unders

1 min Box Step Ups

1 min Plank with feet step in/out

1 min Inchworm Push Ups

1 min Shoulder Dislocates

A.

9 min AMRAP

1 lane Sled Pull

1 lane Sled Push

9/6 Cal. Air Bike

2 min rest

9 min AMRAP

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

2 min rest

9 min AMRAP

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

2 min rest

9 min AMRAP

4 Devil Press (2 DB)

6 DB Front Rack Squats

8 Push Ups on DB

2 min rest

Montag, 19. September

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

A.

10 min EMOM

1st: 3-4 Box Jumps for Height

2nd: 3-6 strict Pull Ups

Set up weight and Equipment in 10 min.

B.

For Time

30 Alternating Dumbbell Snatches 22,5/15kg

30 Deadlifts 40/30

30 Backsquats 40/30 (clean from ground)

30 Push-Ups

30 Hang Cleans 40/30

30 Wall Ball Shots 9/6

30 Kettlebell Swings 24/16

30 Burpees over Bar

30 Shoulder-to-Overheads 40/30

Cash Out: 20/14 Cal Air Bike

Time Cap: 30 min.

Sonntag, 18. September

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

A.

45 min AMRAP (in Teams of 3)

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

Partner B performs AMRAP:

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

Partner C: Rest

All partners rotate when Partner A finishes the run.

Count the Barbell Rounds.

Freitag, 16. September

Work for 8 min.

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

A.

"The running Seven"

7 Rounds For Time

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

Time Cap: 40 min.

B.

For time (if time left):

24/18 Cal Bike
30 Sit Ups

Donnerstag, 15. September

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

+ Triceps Lacrosse Rolling

A.

Benchpress

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

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

B.

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

10 Pendlay Rows + 8 Ab Roll Outs

C.

12 min. AMRAP

4 Pull Ups or 2 MU

8 Wall Balls

12 KB Swings (am. Style)

Mittwoch, 14. September

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

Mobility for Squat

A.

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

Front Squat

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

B.

8 min EMOM

2 Backsquats for speed @ 75% of 1RM

C.

AMRAP in 12 minutes

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

D.

3 Sets of 8-10 reps Reverse DB Flys

Dienstag, 13. September

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

A.

6 min. AMRAPs
2 min. REST

AMRAP 1 und 4

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

AMRAP 2 und 5

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

AMRAP 3 und 6

9 Pistols
6 TTB
3 HSPU

Montag, 12. September

3 min Cardio

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

+ Mobility Shoulder

A.

10 min EMOM

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

2nd: 2 Wall Walks or practice Handstand Walk

B.

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

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

C.

1 Tabata

Plank with Jumping Feet

Sonntag, 11. September

6 min EMOM

1st: Rope Jump

2nd: Air Squat

3rd: Med Ball Clean

A.

AMRAP (with a Partner) in 30 minutes

11 min AMRAP

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

4 min rest

11 min AMRAP

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

4 min rest

11 min AMRAP

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

4 min rest

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

Freitag, 09. September

7 min:

1 Lane Bear Walk

1 Lane Bear Crawl

1 Lane Frog Jumps

1 Lane Rabbit

1 Lane Worm

A.

Flight Simulator

UNBROKEN DOUBLE UNDER

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

TC: 10 min

sc. unbroken Single Unders or practice DU

B.

Every 2 min for 16 min.

Benchpress

Set 1 = 8 x 55%

Set 2 = 6 x 67%

Set 3 = 4 x 73%

Set 4 = 2 x 79%

Set 5,6,7,8 = 2 x 85%

C.

12 min. AMRAP

20 Wall Balls

10 DB Push Press

20 Sit Ups

10 Pull Ups

Donnerstag, 08. September

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

Mobility for Lower Back

A.

12 min EMOM

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

B.

Devils Tale

20 min AMRAP

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

C.

4 Rounds with 30 sec Sets of:

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

Mittwoch, 07. September

3 min Cardio

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

Mobility for Squat

A.

Every 3 min for 12 min.

Front Squats

Set 1 = 5 x 65%

Set 2 = 4 x 75%

Set 3 = 4 x 80%

Set 4 = 4 x 85%

B.

Every 3 min for 9 min.

8/8 Barbell Back Rack Lunges

Non alternating. Step feet back.

C.

10 min. AMRAP

4 Push Ups or Handstand Push Ups

6 Sit Ups or Toes to Bar

8 KB Swings 24/16KG

Dienstag, 06. September

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

Workout

(running clock for 45 min.)

400m RUN

4 rounds of:

40 DU
16 Box Jumps
8 Pull ups

400m RUN

4 rounds of:

500m ROW/SKI
25 Wall Balls

400m RUN

4 rounds of

9 Burpees
6 TTB
3 HSPU

400m RUN

AMRAP

8/6 cal. AB
30 sec. PLANK hold

Montag, 05. September

3 min Cardio

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

Mobility lower Back

A.

Every 3 min for 15 min (5 Sets)

8 Kneeling Single Arm DB Shoulder Press
8 Landmine Rows

Go heavy in Set 3,4,5

C.

14 min EMOM

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

D.

Tabata 1

Copenhagen Side Plank

Tabata 2

Monster Walk

Sonntag, 4. September - Team

7 min Pizzabote

A. in Teams with Partner

11 min for

10 Cal Ski
max Lanes Rope Pull & Sled Push

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

- 3 min rest -

11 min for

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

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

- 3 min rest -

11 min for

10 Cal row
max reps Wall Balls

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

- 3 min rest -

11 min for

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

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

Freitag, 2. September

3 min of Cardio

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

A.

10 min EMOM

3-6 Wide Grip Pronated Pull Ups

B.

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

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

C.

1 set of

100 Plate Front Raises

TC: 10 min.

Donnerstag, 1. September

3 min of Cardio

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

A.

Overhead Stability for 10 min.

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

B.

Every 1:30 for 15 min.

3-Position-Snatch

C.

20 min AMRAP

400 m run

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

10 Pull Ups or 5 Muscle Ups

400 m run

10 Power Snatch 30/20

10 Toes to Bar or HKR or Sit Ups

Mittwoch, 31. August

3 min of Cardio

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

A.

Every 2:30 min for 7:30 min

BB Stiff Legged Deadlift x 15 reps

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

B.

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

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

C.

For time:

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

Split Sets & excercices as needed!

Time Cap:15 min.

Dienstag, 30. August

Warm Up:
Technique with light weight
2 rounds

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

A.

Cardio Kettlebell Hell

2 x AMRAP a 20 min.

AMRAP 1

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

*unbroken, technique before weight

400 m RUN

REST: 3 min.

AMRAP 2

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

B.

TABATA

Russian Twist with KB/ Leg raises over KB

Montag, 29. August

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

Mobility for Shoulder

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

A.

24 min EMOM (6 Rounds)

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

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

B.

8 min EMOM

Farmers Carry (KB or DB)
8 alt backstepping Lunges

C.

(if time left)

1 Tabata Biceps Curls

Sonntag, 28. August

5 min Rowling / 5 min Skiing

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

"Lupo" (CrossFIt Hero Wod)

For Time (with a Partner)

(Gewichte/Skalierungen entprechend anpassen)

Cash-In: 2k Row

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

Cash-Out: 2k Row

Time Cap: 45 minutes

Freitag, 26. August

2 Rounds of 1 min ON / 30 sec OFF

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

A.

Benchpress

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

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

C.

For time:

10 Burpees
25 Push-Ups

50 Lunges
10 Burpees
25 Push-Ups

75 Sit Ups
50 Lunges
10 Burpees
25 Push-Ups

100 Air Squats

75 Sit Ups
50 Lunges
10 Burpees
25 Push-Ups

RX+: wear vest

Time Cap: 18 min.

Donnerstag, 25. August

3 min of Cardio

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

A.

Every 3 min for 12 min. (4 Sets)

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

B.

15 min AMRAP

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

RX+: wear vest!

C.

ABS
3 Sets of

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

Mittwoch, 24. August

3 min of Cardio

With empty Barbell:

10 Deadlift + 10 Shoulder Press + 10 Back Squats

10 Hang Muscle Cleans + 10 Front Squats

10 Hang Power Clean + 10 Barbell Rows

10 Squat Cleans

A.

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

B.

Work for 35 minutes

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

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

Dienstag, 23. August

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

A.

Buy in 100 DU

200m RUN

5 Burpee Box Jump Over

200m RUN

5 Burpee Box Jump Over
10 Wall Balls

200m RUN

5 Burpee Box Jump Over
10 Wall Balls
15 Sit ups

200m RUN

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

200m RUN

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

200m RUN

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

In rem. Time:
ROW/SKI/AB for cal.

B.

3 rounds

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

Montag, 22. August

400 m run

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

A.

Every 2 min for 10 min. - 5 Sets

Wide Grip Pronated Strict Pull Ups x 6-10 reps

B.

Every 3 min for 12 min. - 4 Sets

Banded Lat Pull Down x 15-20 reps

C.

Every 5 min for 20 min. - 4 Set

Set 1

1 min. Ski
200 m Sprint

Set 2

1 min. legless Air Bike
200 m Sprint

Set 3

1 min. DB Thruster
200 m Sprint

Set 4

max reps Push Ups
200 m Sprint

C.

if time left

100 banded Triceps Extensions - TC 6 min

Sonntag, 21. August

400 m run

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

A. "Speedy" (Team)

AMRAP (with a Partner) in 30 minutes

Every 3 minutes, perform:

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

Only count Burpees :-)

B.

For Time 1 runs / 1 does excercise

200 m run
200 Sit Ups

Freitag, 19. August

3 min Cardio

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

A.

Every 2 min for 10 min.

5 Sets of 4-6 reps Benchpress

B.

400 m run

24 - 18 -12

Double Unders or SU x 2
DB Snatch

400 m run

21-15-9

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

400 m run

7-5-3

Pull Ups or Muscle Ups
Devil Press

Time Cap: 25 min.

Donnerstag, 18. August

3 min of Cardio

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

+ Mobility Lower Back

A.

6 min EMOM

Muscle Ups or Pull Ups

ca. 1/3 Eurer max. Reps

B.

Deadlift

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

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

C.

For time

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

Deadlift @ 55% of your 1 RM
Toes to Bar

Time Cap: 12 min.

D.

1 Tabata

Single Leg V-Ups

Mittwoch, 17. August

3 min of Cardio

for 5 min.

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

A.

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

Very slow Backsquats x 2 reps

10 sec down - 10 sec up

Build over in weight in 4 Sets.

B.

Every 3 min for 9 min.

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

B.

10 min EMOM "Macho Man"

3 Power Clean + 3 Front Squats + 3 Push Jerk

RX: 60/40kg

C.

Tabata

Single Arm KB Front Rack Carry

Dienstag, 16. August

Warm up:

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

A. Kelly meets Mary (light)

A) Workout with TC: 45 min.

KELLY - 5 ROUNDS FOR TIIME

400m RUN
30 Box Jumps
30 Wall Balls

REST: 3 min.

MARY light- AMRAP

2 HSPU
4 Pistols
6 Pull ups

Montag, 15. August

3 min of Cardio

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

A. Strength, Conditioning & Stability

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

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

B.

8 min AMRAP

3 Push Ups
6 KB Swings
9 Sit Ups

C.

2 Sets of

20 banded Pull Ups
12 V-Ups

Freitag, 12. August

3 min of Cardio

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

+ Mobility for Squat

A. Squats

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

Back Squats

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

Followed by...

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

Front Squat

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

Set 4 = 4 reps @ 80%

B.

For time

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

Wall Balls
HSPU or Push Ups

C.

ABS

3 Rounds for time

20 Star Fish
30 Flutter Kicks

Donnerstag, 11. August

3 min of Cardio

+ Mike Burgener Warm Up

A1.

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

3 Position Snatch (Power or Squat Snatch)

A2.

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

B. Run - Snatch - Ropeclimb

2 Rounds:

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

REST: 4:00

1 Rounds:

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

C.

1 Set of

Bar Dead Hang accumulate 3 min. - no grips

Mittwoch, 10. August

3 min of Cardio

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

+ Stretching Lower Back

A.

Work up to Training weight for Deadlift in 10 min.

B.

18-12-8

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

(rest 3 min after each Round)

REST for all

then

10-8-6

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

(no rest between Rounds)

C.

(if time: 3 Sets of )

12 Barbell Biceps Curls
12 Banded Triceps Push Downs

Dienstag, 9. August

3 rounds 30 sec. ON / 30 sec. OFF

SU/DU
Med Ball Thruster
Scap Push ups

A. Cardio

Workout - TC 45 min.

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

>> 200m Run After each exercise

Directly into Amrap

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

Montag, 8. August

3 min of Cardio

10 min work:

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

A. Strength, Conditioning & Stability

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

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

Go heavy in Set 2-4

B.

Blackjack

For time

20 Double Unders - 1 Sit Up

19 Double Unders - 2 Sit Ups

18 Double Unders - 3 Sit Ups

...

2 Double Unders - 19 Sit Ups

1 Double Under - 20 Sit Up

RX+: only unbroken DU Sets!!!

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

Time Cap: 15 min.

Sonntag, 07. August

400 m run

7 min. Cone Game

A.

4 Rounds for Time (with a Partner)

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

Buy-Out: 300 AbMat Sit-Ups

Freitag, 05. August

10 min work

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

10/10 banded Ankle Mobility

10 Med Ball Thruster

10 Leg Raises

A.

20 min EMOM

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

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

3rd: 10 Pistols (alt.)

4th: 5/5 DB Hang Clean & Jerk

5th: 8 Ab Wheel Roll Outs

B.

40-30-20-10

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

TC: 15 min.

C.

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

Donnerstag, 04. August

3 min of Cardio

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

A.

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

Front Squat

Set 1 = 8 reps @ 62%

Set 2 = 6 reps @ 71%

Set 3 = 4 reps @ 81%

Set 4 = 4 reps @ 86%

B.

8 min EMOM

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

C.

10 min AMRAP

50 Mountain Climber
15 KB Swings

D.

10 min work

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

Mittwoch, 03. August

400 m run

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

Mobility for Shoulder in Wallwalk-Style

A.

Find a 7 RM Push Press in 10 min.

B.

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

7 Push Press @ ca. 90% of A.

+ 8 Landmine Rows(Slings)

C.

20 min AMRAP

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

RX+: wear vest

Dienstag, 02. August

200m RUN
3 rounds
10 Ring Rows
3 Inchworm PU

A.

Workout - TC: 45 min.

2 rounds

400m RUN
with 2 rounds

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

REST: 2 min.

200m RUN

21 Barfacing Burpees

200m RUN

15 Barfacing Burpees

200m RUN

9 Barfacing Burpees

REST: 2 min.

2 rounds

400m RUN
20 Box Jumps

Directly into

AMRAP

30 DU
10 Single Leg V-Ups

Montag, 01. August

Warm Up for 7 min:

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

+ Mobility Lower Back

A.

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

Deadlift:

Set 1 = 15 reps @ 40%

Set 2 = 12 reps @ 45%

Set 3 = 8 reps @ 55%

Set 4-5 = 5 reps @ 68%

>> Finish each Set with 10 weighted Sit Ups

B.

10 min AMRAP

4 Pull Ups
6 Push Ups
8 Sit Ups

C.

2 Rounds of

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

Sonntag, 31. Juli - Partner WOD

Warm Up for 6 min:

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

+ Stretching

Set Up weight and Equipment in 10 min.

Each Partner completes 1 Excercise

A.

AMRAP (with a Partner) in 11 minutes

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

4 min rest

B.

AMRAP (with a Partner) in 11 minutes

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

4 min rest

C.

AMRAP (with a Partner) in 11 minutes

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

4 min rest

Freitag, 29. Juli

A.

5 Rounds for Time:

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

TC: 15 min.

B.

5 Rounds for Time

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

TC: 15 min.

C.

3 Rounds for Time

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

TC: 16 min.

Donnerstag, 28. Juli

400 m run

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

A.

in 10 min. work up to a heavy Set of

Backsquat x 4 reps

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

then:

every 3 min for 12 min (4 Sets)

Backsquats x 4 reps (same tempo)

B.

40 sec ON / 20 sec OFF for 4 Rounds

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

C.

work for 10 min

1 Lane Rope Pull + 1 Lane Sled Push

go heavy

Mittwoch, 27. Juli

400 m run

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

A.

in 15 min.

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

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

B. "Jumping Bear"

13 min AMRAP

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

C. Hip/Knee Stability

1 Tabata Monster Walk

1 Tabata Copenhagen Plank

Dienstag, 26. Juli

3 rounds - 30 sec. ON - 15 sec. OFF

Single Under
OH Squats
Scap Pull Ups

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

A. Nancy

5 rounds

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

B. "Annie on the run"

50-40-30-20-10

Double Under
Sit Ups

*400m RUN after each round

C. "Helen"

3 rounds

400m RUN
21 KB Swings
12 Pull ups

Montag, 25. Juli

2 Rounds: 10 DB Squats + 4 Inchworm Push Ups

3 Rounds: 10 alt. Lunges + 10 Ring Rows

A.

Every 3 min for 15 min. (5 Sets)

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

work up in weight over the course of the Sets

go heavy in Set 3-5

B.

Find a 1 RM Turkish Get Up in

12 min.

C.

8 min. AMRAP

4 Toes to Bar

8 Wall Balls

12 KB Swings (am. Style

Sonntag, 24. Juli

6 min Pizzabote

A.

In Teams of 2

4 Rounds for time

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

TC: 20 min.

- 5 min rest -

B.

For time in Teams of 2

40 Cal row/ski/bike

then...

8 Lanes Rope Pull / Sled Push

40 Cal row/ski/bike

then...

400 m KB Farmers Carry 2x24/2x16

40 Cal row/ski/bike

then...

40 Burpee Box Jump Overs

TC: 20 min.

Freitag, 22. Juli

2 Rounds of:

15 Ringrows / 15 Sit Ups / 15 DB Squats

A.

Work for 8 min.

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

B.

EMOM for 16 min. (4 Sets)

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

C.

12 min AMRAP

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

D.

1 Tabata V-Ups, or Leg Raises

Donnerstag, 21. Juli

2 Rounds of:

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

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

A.

10 min of Shoulder Stability

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

B.

EMOM for 20 min. (4 Sets)

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

C.

8 min AMRAP

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

Box Jump Overs
Wall Balls

Mittwoch, 20. Juli

8 min. of Kettlebell Warm Up:

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

A.

Every 3 min. for 15 min. - 5 Sets -

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

(aim for min. 8 reps)

B.

12 min AMRAP

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

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

C.

1 Tabata KB Single Arm Row in Sumo Position

if time left

1 Tabata KB Biceps Curls

Dienstag, 19. Juli

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

SU
Box Step ups
Scap Pull ups

A.

Workout “FREAK” - Burpee Style

For Time - TC 45 min.

800 m run

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

800 meter Run

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

400 meter Run

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

800 m row or ski

*5 Burpees after each movement

Montag, 18. Juli

400 m run

10 min work

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

10 Barbell Glute Bridges

10 Windshield Wipers

10 Good Mornings

A.

12 min EMOM - 6 Sets -

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

build over the course of the sets

B.

15 min AMRAP

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

C.

1 Tabata Mountain Climber / Superman Hold

Sonntag, 17. Juli

10 min rowling for 100m

Loss = 10 Burpees, Loss @ Strike = 20 Burpees

A.

8 min work / 2 min rest,

AMRAP 1

20 Lanes Farmers Carry
20 Burpees

AMRAP 2

200 Single Unders
20 Pull Ups

AMRAP 3

20 DB Snatch
20 Cal Air Bike

AMRAP 4

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

Freitag, 15. Juli

400 m run

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

+ Mobility for Pistols

A.

10 min EMOM Push/Pull

st: 4-6 Wide Grip Pull Ups

2nd: 8 DB Push Press

B.

20 min AMRAP

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

C.

Find a max weight Sandbag Carry

for 50 Meters

Donnerstag, 14. Juli

3 Rounds: 10 DB Deadlift + 10 Ring Rows

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

A.

10 min EMOM

4 Hang Power Clean
4 Box Jumps for Height

B.

Every 5 min for 20 min. (4 Sets)

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

C.

In 10 min. work up to a 1 RM

Push Press

Dienstag, 12. Juli

400m RUN

2 rounds

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

A.

6 min. WORK (FAST!) / 2 min. REST

AMRAP A/D

25 DU/ 50 SU
10 Sit ups
5 Burpee Box Jump Over

AMRAP B/E

10/8 cal. ROW/SKI
15 Wall Balls
5 Push ups

AMRAP C/F

8/6 cal. AB
1 lane SLED PUSH Sprint
1 lane SLED PULL

B.

Cora Tabata (opt.)

Plank knee in

Montag, 11. Juli

2 Rounds: 10 Ring Rows + 5 Inchworm Push Ups + 10 Air Squats

2 Rounds: 10 bandes Shoulder Dislocates + 5 Push Ups + 10 Sit Ups

A.

Every 2:30 min for 12:30 min. (5 Sets)

Benchpress

Set 1 = 10 reps @ 50%

Set 2 = 8 reps @ 60%

Set 3 = 6 reps @ 70%

Set 4-5 = 4 reps @ 80%

B.

13 min of Power - AMPRAP

4 Push Ups

6 Box Jumps or Step Ups

8 KB Swings (american Style)

10 Sit Ups

C.

For time

100 Plate Front Raises

TC: 8 min.

Sonntag, 10. Juli

2 Rounds: 10 Med Ball Squats + 10 RIng Rows + 10 Med Ball Clean + 10 Med Ball Press

With empty Barbell:

10 Deadlift + 10 Hang Power Clean + 10 Shoulder Press

12 Deadlifts + 9 Hang Power Clean + 6 Push Jerk or Push Press

A.

For Time (with a Partner)

7 rounds of 'Cindy'
2 rounds of 'DT'

6 rounds of 'Cindy'
2 rounds of 'DT'

5 rounds of 'Cindy'
2 rounds of 'DT'

4 rounds of 'Cindy'
2 rounds of 'DT'

3 rounds of 'Cindy'
2 rounds of 'DT'

2 rounds of 'Cindy'
2 rounds of 'DT'

1 round of 'Cindy'
2 rounds of 'DT'

Time Cap: 40 min.

1 Round of 'Cindy' consists of: 5 Pull-Ups, 10 Push-Ups, and 15 Air Squats

1 Round of 'DT' consists of: 12 Deadlifts, 9 Hang Power Cleans, and 6 Shoulder-to-Overheads

Donnerstag, 07. Juli

3 min Cardio

6 min.: 10 Plate Snatch + 10 RIng Rows + 4 Inchworm Push Ups

A.

Every 2 min for 36 min.

1st: 10/10 KB Snatch
2nd: 1-2 Lanes Rope Pull
3rd: 1 min for max Cal Row
4th: 4-10 Box Jumps for Height

B.

1 Tabata

Leg Raises / Slow Knee Tucks

Mittwoch, 06. Juli

10 min work

8/8 Single Leg Glute Bridges

8/8 Heel Taps on 2x20gk Bumper

8/8 banded Lunges

A.

Backsquats

Every 1,5 min. for 10,5 min. (7 Sets)

Set 1-4 = 2 reps @ 88% (des neuen Wunsch-1RM)
Set 5-7 = 3 reps @ 94% (des neuen Wunsch-1RM)

B.

For time

10-9-8-7-6-5-4-3-2-1

DB Power Cleans
DB Front Squats
Pull Ups

TC: 12 min.

C. Tabata

KB Front Rack Carry (go heavy)

Dienstag, 05. Juli

3 rounds of

5 KB Thruster
10 KB Overhead Lunges
5 KB Snatches
10 KB Clean and Presses
5 KB Swings

A.

Workout - AMRAP 40 min.

2 KB a 16/24kg (alternativ DB)

10 KB Thruster
40 DU/ 80 SU
10 KB Overhead Lunges
200m RUN

10 KB Snatches
40 DU/ 80 SU
10 KB Clean and Presses
200m RUN

10 KB Swings
40 DU/ 80 SU
100m KB Farmers Walk
200m RUN

B. Tabata

„GHD-Sit ups“

Donnerstag, 30. Juni

400 m run

5 min. 3 Inch Worm Push Ups + 6/6 banded Lunges + 9 Ring Rows

+ Mobility for Squat

A.

Frontsquats

Every 1,5 min. for 10,5 min. (7 Sets)

Set 1-4 = 2 reps @ 82% (des neuen Wunsch-1RM)
Set 5-7 = 3 reps @ 87% (des neuen Wunsch-1RM)

B.

7 min for

400m run

+ max reps BackSquats 40/30kg

7 min for

400m run

AMRAP

8 Push Press 40/30
6 Box Jump or Climb Overs 30''

7 min for

400m run

AMRAP

5 Pull Ups
10 Push Ups
15 Air Squats

7 min for

400m run

AMRAP

7 Wall Balls
7 Sit Ups
7 KB Swings am. Style

Dienstag, 28. Juni

2 min. Cardio machine
3 rounds: 5 Med Ball Thruster +3 Inchworm Push ups

A.

EMOM 20

1st: 10-15 cal. ROW
2nd: 10-15 Wall Balls
3rd: 10-15 Burpees
4th: 10-15 Push ups
5th: REST

REST 2 min.

B.

AMRAP 20

200m RUN
20 Pistols
200m RUN
20 Sit ups
200m RUN
20 SB Lunges
200m RUN

C.

Core Tabata - Hollow Hold

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