CrossFit Bad Marienberg
powered by Atlas Sport
Vor der Heeg 3
56470 Bad Marienberg (Eichenstruth)
Tel.: +49 177-7240851
info@crossfit-badmarienberg.de
Equipment
Sonntag, 25. Juli
3 min of Cardio
2 Rounds of Mobility Drill
A.
For time - in Teams of 2-3
100 Sumo Deadift High Pull 30/20kg
80 Burpees over Bar
60 Matador Dips
40 Pull Ups
20 Thruster
Time Cap: 20 min
B.
In Teams of 2-3
7 min to prepare for 3 min max t Benchpress
min: 8-10 max weight Benchpress in 3 min.
C.
For time in Teams of 2-3
60 Cal Bike
D.
For time in Teams of 2-3
60 Cal Ski
Freitag, 23. Juli
3 min of Cardio
2 Rounds of Mobility Drill
With empty Barbell:
10 Deadlift + 10 Barbell Rows
10 Snatch Deadlift + 10 Hang Snatch High Pull
10 Hang Muscle Snatch
10 Hang Power Snatch
A.
In 10 min
Work up to 1 a RM Hang Power Snatch for the day
B.
Every min on the minute for 8 min.
1 Hang Power Snatch @ 90% of 1 RM
C.
7 min for
- 40/30 cal. AB
- 4 Lanes of Sled Sprint + Rope Pull
7 min for
- 40/30 cal. Ski
- 30 Hang Power Snatch
7 min for
- 200 m Farmers Carry (2x24/2x16kg)
- 40 Gorilla Rows
D.
1 Tabata Sideplank to Elbow Knee Touch
Donnerstag, 22. Juli
1 min Air Squats
1 min Sit Ups
1 min Ring Rows
1 min Inchworm Push Ups
1 min Couch Stretch left
1 min Couch Stretch right
work up for training weight
A.
4 min for max Meter Ski
3 min rest
4 min for max reps DB Box Step Ups 24/20"
3 min rest
4 min for max weight Hang Power Clean
3 min rest
4 min for max weight Benchpress
3 min rest
4 min for max Cal Row
3 min rest
4 min for max reps Wall Balls
3 min rest
B.
1 Tabata Handstand Hold or Wall Walk Hold (RX+: single arm)
Mittwoch, 21. Juli
400 m run
2 Sets: 10 Ring Rows + 10 DB Deadlift + 10 EOO Leg Raises + 4 Inchworm Push Ups
+ Lacrosse Rolling Lower Back
A.
12 min to find a 1 RM weight for 1 Round of DT (unbroken!)
12 Deadlift
9 Hang Power Cleans
6 Push Jerks
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, 20. Juli
3 min on a machine
2 Sets of: 10/10 ultimate Stretch + 10 Half-Prone Angel + 10/10 Glute Bridges
A.
Every 3 min for 10 min,
Overhead or Backsquats
Set 1 = 8 reps @ 50-55% of 1 RM
Set 2 = 8 reps @ 55-60% of 1 RM
Set 3 = 8 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
L-Sit on Pull Up Bar
Montag, 19. Juli
400 m run
2 Rounds: 8 Med Ball Pec Squats + 8 Med Ball Press+ 8 Ring Rows + 8 Med Ball Cleans
Stretching
A.
Every 3 min for 12 min
Cleans (Power or Squat, touch´n go - no dropping) x 3 reps + 6 Burpees over Bar
B.
400 m run
30 Deadlift @ 40% of 1 RM
30 Wall Balls 9/6
400 m run
20 Deadlift @ 50% of 1 RM
20 Wall Balls 9/6
400 m run
10 Deadlift 60% of 1 RM
10 Wall Balls 9/6
Time Cap: 20 min.
C.
1 Tabata
Single Arm Seated DB Press
Sonntag, 18. Juli - "Buddy Time"
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 & 20 Partner Wall Balls
On min 8/16/24/32 perform 8 Cal row & 8 Cal Ski
1 works / 1 rests
(nach jeder Unterbrechung genau dort weiterarbeiten wo aufgehört wurde)
Freitag, 15. Juli - "CrossFit MAX-Day"
3 min on a machine or 400 m run
2 Rounds: 6/6 Windmills + 10 DB Deadlift with toes on Bumper + 4 Inchworm Push Ups + 10 Ring Rows + DB Squats + 10 Sit Ups
A.
In 30 min.
find a MAX for the day for 2 or 3 excercises!
Benchpress / Shoulder Press / Backsquat / Front Squat / Deadlift / Bear Complex / Clean / Snatch / Pull Ups / Muscle Ups / Toes to Bar
B.
1-2-3-4-5-6-7-8-9-10
Thruster 40/30kg
Burpees over Bar
Time Cap: 10 min.
C.
1 Tabata Flutterkicks/Mountain Climber
Donnerstag, 15. Juli
3 min on a machine
2 Rounds: 10 Ring Rows + DB Deadlift + 10 Sit Ups
A.
16 min EMOM
1st: 6/6 DB Lunges with foot on bumper
2nd: 30/30sec KB Bottom Up Hold or Carry
3rd: 6-10 strict Pull Ups
4th: rest
B.
20-18-16-14-12-10-8-6-4-2
- Deadlift 60/40 (RX+:80/60)
- Sit Ups (RX+ Toes to Bar)
Perform 40 SU/DU to end each round
Time Cap 20 min.
C.
1 Tabata Monster Walk
1 Tabata Copenhagen Plank
Mittwoch, 14. Juli
2 Rounds: 10 Ring Rows + 10/10 DB Kneeling Single Arm Press + 10 Toes on a Plate DB Stiff Leg Deadlift + 3 Inchworm Push Ups
A.
Every 3 min for 9 min (3 Sets)
Strict Press
- Set 1 = 10 reps @ 50%
- Set 2 = 10 reps @ 60%
- Set 3 = 8 reps @ 65%
Every 3 min for 6 min (2 Sets)
Push Press
- Set 1 = 7 reps
- Set 2 = 7 reps
B.
For time:
Buy in: 100 DU or SU (RX+:200 DU)
5 Rounds of
- 8 Power Clean
- 10 Burpees over Bar
Buy Out: 16/12 Cal Bike
Time Cap: 20 min.
C.
1 Tabata V-Ups, Sit Ups or Leg Raises
Dienstag, 13. Juli
3 min of Cardio
2 Rounds: 10 DB Goblet Squats + 10 Ring Rows + 10/10 Glute Bridges
Stretching for Squat
A.
Every 3 min for 12 min (4 Sets)
Back Squats
- Set 1 = 10 reps @ 50% of 1RM Backsquat
- Set 2 = 10 reps @ 60% of 1RM Backsquat
- Set 3 = 10 reps @ 70% of 1RM Backsquat
- Set 4 = 10 reps @ 75-80% of 1RM Backsquat
4 min rest
B.
Every min on the min for 10 min. (10 Sets)
- 1 Backsquat @ 90-95% of 1 RM
C.
9 min AMRAP
- 3 Push Ups or Handstand Push Ups#
- 6 KB Swings 24/16
- 9 Sit Ups
Montag, 12. Juli
400 m run
2 Rounds: 10 DB Deadlift + 10 Sit Ups + 10 BD Goblet Squats + 10 Ring Rows
Ankle Mobility / Shoulder Mobility
A.
Every 4 min for 8 min (2 Rounds)
- 18/12 Cal Ski Erg Sprint
- 1 Lane Sled Sprint + Rope Pull
Every 4 min for 8 min (2 Rounds)
- 18/12 Cal Row Sprint
- 200 m Sandbag Run
Every 4 min for 8 min (2 Rounds)
- 12/8 Cal Bike
- 8 Burpees
B.
3 Rounds of
10 Handstand Step Ups on Bumper
10/10 Single Leg DB weighted Glute Bridges
Sonntag, 11. Juli - Buddy Time
Farell Williams "Happy"
Happy = 1 Squat, Happiness = 1 Burpee
In Teams of 2:
A.
6 min for max Cal. Row
B.
6 min for max weight Benchpress
C.
6 min for max reps Wall Balls (9/6kg)
Perform 20 Partner Med Ball Sit Ups after each 40 reps (use heavier Med Ball)
D.
6 min for max weight Deadlift
perform 10 barfacing Burpees after each 40 reps
E.
6 min for max reps DB Box Step Overs (2x22x5 or 2x15kg)
Perform 20 Push Ups after each 30 reps
3 min rest between workouts
1 works / 1 rests
Freitag, 09. Juli
Roxanne with Burpees
+ 1 min in Squat Position
Lacrosse Rolling Shoulder
A.
Work up to heavy Triple Benchpress in 10 min.
B.
Every 4 min for 12 min. (3 Sets)
18/12 Cal Bike
9 DB Thruster
C.
8 min EMOM
- 2 Benchpress @ 80-85% of 1 RM
D.
3 Sets of
- 20 banded Pull Ups
- 8/8 kneeling DB Shoulder Press (each side)
Donnerstag, 08. Juli
2 Rounds of: 10/10 Banded Squats + 10 Face Pull + 10 Ring Rows + 10 Lunges
With empty Barbell:
8 Muscle Clean + 8 Front Squats
8 Power Clean + 8 Push Press
8 Push Jerk + 8 Back Squats
A.
12 min to work up to heavy Triple Clean (Power or Squat)
B.
"Grettel"
10 Rounds for time
- 3 Clean & Jerk (50/30kg)
- 3 Burpees over Bar
Time Cap: 10 min
C.
8 min EMOM
- 2 Backsquats @ 80-85%
D.
Laffy Taffy Biceps Curls
Mittwoch, 07. Juli
400 m run
2 Rounds of
10 Med Ball Clean & Throw + 10 Ring Rows + 10 Sit Ups
A.
3 Sets of
10/10 Pallof Press in Squat Position
2-4 Wall Walks
B.
3 Rounds for time (RX+: 4 Rounds)
- 400 m run
- 2 Rope Climbs (RX+: legless)
- 4 Handstand Push Ups or Push Ups
- 6 Devil Thruster (1 DB alternierend)
- 8 DB Box Step Ups
- 10/10 DB Overhead Squats (sc: 20 DB Goblet Squats)
Time Cap: 25 min.
C.
1 Tabata Copenhagen Plank
1 Tabata Monster Walk
Dienstag, 06. Juli
3 min on a machine
3 Rounds of 10 Facepulls + 3 Inchworm Push Ups + DB Deadlift
Set up Equipment and work up to training weight in 10 min.
A.
20 min EMOM (5 Rounds)
1sgt: 8 Deadlift (go heavy)
2nd: 6-8 Bar Facing Burpees AFAP
3rd: "x" Double Unders or DU Versuche
4th: 6-8 Toes to Bar or HKR or weighted Sit Ups
B.
8 min EMOM
- 2 Power Clean @ 75-80 % of 1 RM
C.
3 Sets of
- 8/8 Shoulder Rotations on Box/Bench
- 8-12 EOO Leg Raises
Montag, 05. Juli
3 min on a machine
3 Rounds of 3 Inchworm Push Ups + 6 Sit Ups + 9 DB Goblet Squats
A.
IEvery 3 min for 12 min
Benchpress + 8/8 DB weighted Lunges
Benchpress:
- Set 1 = 10 reps @ 55% of 1RM
- Set 2 = 8 reps @ 60% of 1RM
- Set 3 = 6 reps @ 65% of 1RM
- Set 4 = 6 reps @ 70% of 1RM
B.
9 mn. AMRAP
1-2-3-4-5-6-7-8-9-10-11-12-13-...
- Hang Squat Cleans
2-4-6-8-10-12-14-16-...
- Push Ups on DB
C.
1 Tabata V-Ups
Sonntag, 04. Juli - TEAMTIME
6 min Pizzabote
A.
In Teams of 2
10 min for
100 DB Box Steps Ups 22,5/15
then AMRAP
- 2 Burpees
- 4 Wall Balls
- 6 Box Jumps or Step Ups
B.
10 min for
100 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.
10 min for
100 Cal Bike
then AMRAP
- Med Ball 12kg Burpees over Jerk Blocks
Rest 5 min between workout parts
Freitag, 02. Juli
2 Rounds: 10 DB Deadlift + 10 DB Goblet Squats + 10 Sit Ups
2 Rounds: 10 RIng Rows + 3 Inchworm Push Ups
3 min Stretching
3 Rounds for time (RX+: 4 Rounds)
35 DU / 70 SU
30 Sit Ups (RX+: Toes to Bar)
25 KB Swings 24/16kg
20 Mountain Climber
15 Goblet Squats 24/16kg
10 Push Ups or Handstand Push Ups
5 Pull Ups or MU
400 m run
Time Cap: 30 min.
3 Rounds of
- 10/10 Single Arm DB Benchpress
- 15 weigthed Sit Ups
Donnerstag, 01. Juli
3 min on a machine
+ 20 banded Shoulder Dislocates
With empty Barbell:
- 10 Snatch Deadlift + 10 Shoulder Press
- 10 Hang Snatch High Pull + 10 Back Squats
- 10 Muscle Snatch + 10 Overhead Squats
- 10 Power Snatch
A.
Work up to training weight in 5 min.
B.
3 Rounds for time of:
- 2 Ropeclimbs (RX+: Legless)
- 20 Power Snatch 30/20 kg (RX+: 35/25)
- 20 Burpees over Bar
- 20 Overhead Squats 30/20 kg (RX+: 35/25), (sc. Back Squats)
- 20 Cal (row/ski/AB)
Time Cap: 40 min.
C.
Tabata: Hang on Pull Up Bar
Mittwoch, 30. Juni
3 Rounds: 10 DB Deadlift + 10 EOO Leg Raises + 10 DB Goblet Squats + 10 Ring Rows
+ Mobility for lower Back
A.
work up to 90% of your 1 RM Deadlift in 10 min.
B.
30 min EMOM
1st: 8 Deadlift
2nd: 8 TTB /HKR / weighted Sit Ups
3rd: 8 alt. Double KB Overhead Lunges
4th: 8 Pull Ups or 4 MU
5th: 8 Pistols
C.
Tabata 1: Flutter Kicks + V-Ups
Tabata 2: Push Ups + Pull Ups
Dienstag, 29. Juni
3 min Cardio
2 Rounds
8 Airsquats + 8/8 Plate Shoulder Press + 8/8 Cossack Squats + 8 Ring Rows
A.
Intervalle
Every 4 min for 20 min (5 Sets)
18/12 Cal AB
16 alt. Double KB Single Arm Thruster
B.
Find a 1RM Benchpress for the Day in 12 min.
C.
Annie
For time
50-40-30-20-10
- Double Unders
- Sit Ups
Time Cap: 10 min.
Sonntag, 27. Juni
1 Tabata row/ski/bike
A.
10 min EMOM
- 3 Clean & Jerk 40/25
- 3 Burpees over Bar
B.
5 Rounds for time
- 12 Wall Balls
- 9 TTB
- 6 Power Snatch 40/25
Time Cap: 15 min.
C.
3 Rounds for time of
- 6 HSPU or Push Ups
- 9 Pull Ups
- 400 m run
Time Cap: 15 min.
Rest 5 min between workouts
Montag, 28. Juni
With empty Barbell
- 10 Deadlift + 10 Shoulder Press
- 10 Power Clean + 10 Front Squats
- 10 Push Press + 10 Back Squats
- 10 Behind the neck Press
Mobility for Squat & Lower Back
A.
Work up to heavy Bear Complex in 12 min.
1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 behind the neck Push Press
B.
10 Rounds for time of
- 5 Burpees
- 2 Bear Complex 60/40kg
- 20 Double or 40 Single Unders
Time Cap: 20 min.
C.
2 Rounds of
- 8 Kneeling Single Arm DB Shoulder Press
- 8 strict Pull Ups
D.
Tabata 1
- Copenhagen Side Plank
Tabata 2
- Monster Walk
Freitag, 25. Juni
3 min on a machine
2 Rounds: 10 Single Leg Glute Bridges Each side + 30 Flutter Kicks
2 Rounds: 15 DB Goblet Squats + 10 DB EOO Leg Raises
A.
Every 2:30 min for 10 min (4 Sets)
Backsquats
- Set 1 = 10 reps @ 55% of 1RM
- Set 2 = 8 reps @ 60% of 1RM
- Set 3 = 6 reps @ 65% of 1RM
- Set 4 = 6 reps @ 70% of 1RM
B.
Every min on the min for 8 min. (8 Sets)
Front Squats x 1 rep
C.
8 min AMRAP
12 KB Swings (am. Style)
8 V-Ups
4 Burpee Box Jump Overs
D.
3 Sets of
- 30 sec KB Bottom Up Carry left
- 30 sec KB Bottom Up Carry right
- 30 sec Plank Hold
Donnerstag, 24. Juni - Gymnastics Skill Day
2 Rounds: 5 Push Ups + 10 Ring Rows + 15 Shoulder Dislocats
2 Rounds: 15 DB Deadlift + 3 Inchworm Push Ups
A.
25 min EMOM (5 Rounds)
work 40 sec on Gymnastics Drills - use 20 sec to switch to next Excercise
- 1st: Supported Russian Dips (for Ring Muscle Ups)
- 2nd: Jumping Ring Muscle Up Transition
- 3rd: straight arms Muscle Up Skill (for Bar Muscle Ups)
- 4th: Kipping Pull Up Drill or Kipping Pull Up
- 5th: rest
B.
Set up equipment and work up to training weight in 10 min
For time:
21-15-9
- Deadlift
- HSPU or Push Ups
Time Cap: 15 min.
Mittwoch, 23. Juni
2 Rounds: 5 Push Ups + 10 Ring Rows + 15 Shoulder Dislocats
2 Rounds: 5 Burpees + 10 Air Squats
A.
Every 3 min for 15 min. (5 Sets)
Benchpress x 10 reps + 2 Ropeclimbs
- Set 1 @ 50% of 1 RM Benchpress
- Set 2 @ 58% of 1 RM Benchpress
- Set 3-5 @ 63% of 1 RM Benchpress
B.
For time:
10-9-8-7-6-5-4-3-2-1
Pull Ups
Box Jumps or Step Ups
Wall Balls 9/6
Time Cap: 15 min.
C.
3 Sets of
15 DB Benchpress
Dienstag, 22. Juni
3 min on Cardio Machine
With empty Barbell:
- 8 Deadlift + 8 Back Squats + 8 Press in Split
- 8 Snatch Deadlift + Muscle Snatch
- 4 Power Snatch + 4 Hang Power Snatch
- 8 Hang Power Snatch
(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)
Work up to training weight for Snatch
A.
20 min EMOM (5 Rounds)
1st: 2 Hang Power Snatch (go heavy, short rest between reps)
2nd: 4-6 Burpees over Bar (go fast!!!)
3rd: all out Barbell Row (same weight as for Snatch)
4th: all out Toes to Bar or HKR
B.
3 Sets of
- 30 Cal on a machine (switch each round: AB, Rower, Ski Erg or Bike Er
- 30 Back Rack Squats 40/30kg (RX+: Overhead Squats)
- 30 Sit Ups
Time Cap: 25 min
C.
1 Tabata
Side Plank (switch each intervall)
Montag, 21. Juni
2 Rounds: 15 DB Deadlift + 10 Ring Rows + 5 Push Ups
2 Rounds: 5 Burpees + 3 Inchworm Push Ups
Shoulder Lacrosse Rolling
Set up Equipment and work up to Training Weight for A. in 10 min
A.
24 min EMOM
- 1st: 6 Strict Press + 4 Push Press
- 2nd: 30-50 DU
- 3th: 5/5 Single Arm DB Hang Clean & Jerk (go heavy!!!)
- 4th: rest
B.
8 min AMRAP
- 4 Burpees Over DB
- 6 DB Snatch
- 8 weighted Sit Ups
C.
1 Tabata
Lateral Leg Shoot Through
Sonntag, 20. Juni
400 m run
3 Rounds of: 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.
A.
7 min AMRAP
- 8 Deadlift 80/50 kg
- 50 DU / SU
B.
I7 min AMRAP
- 5 Squat Cleans 50/30kg
- 5 Wall Walks
C.
I7 min AMRAP
- 6 Push Press
- 6 Pull Ups
D.
7 min AMRAP
- 4 Burpee Box Jump Over
- 6 Push Ups
- 8 Wall Balls
Rest 3 min between AMRAPS
Samstag, 19. Juni
Restday
Freitag, 18. Juni
400 m run
3 Rounds: 10 DB Deadlift + 10 DB EOO Leg Raises + 10 Ring Rows
1 Round Shoulder Mobility
A.
Every 2:30 min for 7:30 min (3 Sets)
Deadlift x 12 reps
build up in weight if possible
B.
6 min EMOM
Deadlift x 2 reps with 3 sec pause at knee
C.
Every 3 min for 9 min.
- 8/8 Double DB Lunges with foot on bumper
- 8 Barbell Rows
D.
3 Sets of
- 15 banded Pull Ups
- 15 weighted Sit Ups
rest as needed
Donnerstag, 17. Juni - Skillday
1 Tabata on a machine
3 Rounds: 3 Inchworm Push Ups + 6 heavy RingRows + 9 banded Shoulder Dislocates
A.
30 min EMOM (6 Rounds)
1st: 4-8 Pull Ups (Kipping or Butterfly) or 1-3 Muscle Ups (sc. with Band)
2nd: 4-8 Burpee Box Jump Overs AFAP
3rd: 4-8 Double KB Snatch
4th: 1-3 Ropeclimbs (scaled up: legless)
5th: 4-8 Handstand Push Ups or 10-20 Push Ups
B.
Every 3 min for 15 min. (5 Sets)
- 6 Matador Dips (go weighted if possible)
- 8 Kneeling Single Arm DB Shoulder Press (each side)
- 10 V Ups
Mittwoch, 16. Juni
3 Rounds: 8 Air Squats + Ring Rows + 8 Jumping Lunges
With empty Barbell:
- 5 Front Squat, 5 Deadlift, 5 Press in Split
- 5 Muscle Clean
- 10 Power Clean + 10 Front Squats
(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)
A.
Work up to heavy triple in 10 min.
Every 3 min for 12 min. (4 Sets)
3 Powerclean (go unbroken, touch n go!)
Build up in weight over the sets if possible.
B.
25 min
1st AMRAP
- 5 Deadlift @ 60% of 1RM
- 8 Toes to Bar
After 5 min: 200 m run
2nd AMRAP
- 5 Pull Ups
- 8 Wall Balls 9/6
After 10 min: 200 m run
3rd AMRAP
- 5 HSPU or Push Ups
- 8 KB Swings
After 15 min: 200 m run
4th AMRAP
- 5 Cal Ski
- 8 KB Swings
After 20 min: 200 m run
5th AMRAP
- 5 Hang Power Clean @ 50% of (1RM Power Clean)
- 8 Burpees over Bar
C.
1 Tabata Plank
- 1st: left arm / right leg
- 2nd: right arm / left leg
Dienstag, 15. Juni
3 min of Cardio
2 Rounds: 10 Lunges + 5 Burpees + 10 Ring Rows + 10 Cossack Squats
3 Sets of 5/5 Hip Airplane
A.
Every 2:30 min for 10 min. (4 Sets)
Back Squats
- Set 1 = 10 reps @ 57 %
- Set 2 = 8 reps @ 67 %
- Set 3 = 6 reps @ 71 %
- Set 4 = 4 reps @ 76 %
Every 2:30 min for 7:30 min. (3 Sets)
5 Front Squats @ 60-70% (build in weight if possible)
B.
Every 30 sec for 10 min
- 1st: x Pistols
- 2nd: Double Unders
C.
800 m Sandbag Carry in Teams of 2
15/10 Cal Bike
Monday, 14. Juni
3 min on a machine
3 Rounds of: 2 Inchworm Push Ups + 8 Ring Rows
2 Rounds of: 10 Lunges + 6 Push Ups + 4 Burpees
A.
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%
B.
12 min AMRAP
20 DB Biceps Curls (1DB)
20 DB Front Rack Lunges (Farmers Carry, 10 left arm / 10 right arm)
20 weighted DB Sit Ups
50 DU/SU
C.
3 Set of
30 sec KB Bottom Up Carry left
10 sec rest
30 sec KB Bottom Up Carry right
10 sec rest
30 sec V-Ups
10 sec rest
Sunday, 13. Juni
3 min on a machine
1 min in bottom postiion Air Squat
With empty Barbell
- 10 Deadlift + 10 Power Clean
- 10 Strict Press + 10 Back Squats
- 10 Power Clean + 10 Front Squats
A.
Prepare for Macho Man in 10 min.
B.
1/2 Macho Man
10 min EMOM
3 Power Clean + 3 Front Squats + 3 Shoulder to Overhead
C.
For time
40 dumbbell shoulder-to-overheads
400 m run
40 Sit Ups
400 m run
40 Deadlift 80/50kg
400 m run
40 Sit Ups
400 m run
40 Dumbbell Shoulder to Overhead
Time Cap: 30 min.
Saturday, 12. Juni
Restday
Friday, 11. Juni
1 Tabata on a machine
3x
- 10/10 Single Leg Glute Bridges
- 4 Inchworm Push Ups
- 10/10 Lunges
- 5/5 Hip Airplane
A.
Every 2:30 min for 7:30 min. (4 Sets)
Back Squats
- Set 1 = 10 reps @ 50 %
- Set 2 = 10 reps @ 55 %
- Set 3 = 10 reps @ 60 %
B.
10 min EMOM
Front Squats
2 Front Squats @ 85-90% of 1RM
C.
ABS
Every 3 min for 9 min.
10/10 V-Ups with alternating arms & legs
20 L-Sit Heel Over
30 Flutter Kicks
D.
Flight Simulator "Light"
5-10-15-20-25-30-35-40-35-30-25-20-15-10-5
Unbroken Double Unders or Unbroken Single Unders
TC: 10 min.
Donnerstag, 10. Juni
400 m run
3 x
10/10 Single Arm Kneeling DB Press
10 Toes up Romanian Deadlift
10 /10 Single Leg Romanian Deadlift
10 Ring Rows
A.
Every 90 sec for 15 min (10 Sets)
- 3 Deadlift + 3 Chin Ups
B.
12 min AMRAP:
- 8 Push Press
- 6 Burpees over Bar
- 4 Hang Power Cleans
- 20 DU or 40 SU
C.
2 Sets of:
20 band assisted Strict Pull Ups
Dienstag, 8. Juni
400 m run
2 Rounds: 15 Ring Rows + 10 Lunges + 5 Burpees
2 Rounds: 10 EOO DB Leg Raises + 5 Inchworm Push Ups
Stretching
A.
Every 2 min for 24 min.
- Bike
- 1 Lane Sled Sprint / 1 Lane Rope Pull
- Ski
- Lanes of Sandbag Carry + 5 Squats at end of lane
B.
Every 3 min for 12 min. (4 Sets)
Bench Press x 18 reps
C.
1 Tabata
- Plank with feet jumping in and out
- max reps V-Ups
Montag, 7. Juni
3 Sets of:
15 cal on a machine (Row/Ski/AB)
6/6 Cossack Squats
6/6 Single Arm DB Overhead Squats
10 Push Ups
A.
3 Sets of:
8 Overhead Squats with Band and KB (barefoot for better balance)
B.
Every 2 min for 10 min (5 Sets)
Overhead Squats x 5
- Set 1 @ 50 % of 1RM Overhead Squat
- Set 2-4 @ 60 % of 1RM Overhead Squat
- Set 5 @ 50 % of 1RM Overhead Squat
C.
Every 4 min on the min, for 12 min.
- 30 alt Back Rack Lunges (35/25kg)
- 20/15 Cal on a machine (1. rower / 2. ski erg / 3. AB)
D.
3 Sets for ABS & Core of:
- 1 min Plan
- 30 sec Suitcase Carry each side
Sonntag 6. Juni
2 Rounds: 10 RIng Rows + 5 Push Ups + 10 Goblet Squats
2 Rounds: 10 kneeling Sinlge Arm Sh.-Press + 10 EOO Leg Raises
3 min Stretching
3 Rounds for time of
35 DU / 70 SU
28 DB Snatch
21 Toes to Bar or HKR or Sit Ups
18 DB Goblet Squats (RX+ = Single Arm Overhead Squats)
15 Pull Ups or RIng Rows
12 Burpee Box Jumps over
9 Handstand Push Ups or 3 Wall Walks
400 m run
Time Cap: 40 min.
Samstag 5. Juni
Restday
Freitag 4. Juni
3 Rounds: 5 Push Ups + 10 Ring Rows + 15 DB Deadlift
2 Rounds: 5 DB Squats + 10 DB EOO Leg Raises
A.
work up to training weight in 10 min.
15 min EMOM
- 1st: 10 Benchpress
- 2nd: 10 Deadlift
- 3rd: 20 weighted Lunges with foot on Bumper (hold weights like farmers carry (DB, KB)
B.
8 min AMRAP
8 Pull Ups or 3 MU
8 DB Hang Squat Cleans
8 DB Push Press
C.
2 Sets of:
- 20 single arm banded Lat Pull Downs each side
- 60 sec Plank
rest as needed
Donnerstag, 3. Juni
Restday
Dienstag, 1. Juni
2 Rounds: 15 Air Squats + 10 Ring Rows + 5 Push Ups
2 Rounds: 5 Inchworm Push Ups + 10 Lunges
With empty Barbell:
- 10 Deadlift, 10 Shoulder Press, 10 Back Squats
- 5 Muscle Clean + 5 Front Squats
- 5 Power Clean
- 5 Power Clean
(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)
Lower Back Mobility
A.
Build up to training weight in 7 min.
Every 5 min for 20 min (4 Sets)
25/18 Cal Air Bike
10 Hang Power Cleans 60/40kg
10 Toes to Bar or HKE
Goal: go consistent on Air Bike
B.
6 min AMRAP (goal: EMOM or faster)
- 3 Burpees
- 6 KB Swings
- 9 Sit Ups
C.
3 Sets of :
- 4-8 Strict Pull Ups
- 20 Face Pulls
Montag, 31. Mai
Warm Up:
- 30 sec DB Goble Squats
- 30 sec DB Single Arm Front Rack Carry left
- 30 sec DB Single Arm Front Rack Carry right
- 30 sec EOO
- 30 sec EOO Leg Raises
- 30 sec DB Single Arm Row left
- 30 sec DB Single Arm Row right
- 30 sec DB Single Arm Deadlift left
- 30 sec DB Single Arm Deadlift right
- 30 sec Plank
- 30 sec DB Deadift
Mobility for lower Back
A.
Every 3 min. for 15 min (5 Sets)
- 12 Barbell Rows
- 12 Barbell Glute Bridges (same weight as Rows)
B.
Every 60 sec for 12 min (12 Sets)
3 Deadlift @ 55-60% of 1 RM Deadlift
c.
800 m Sandbag Carry with Partner
Sonntag, 29. Mai
400 m run
2 Rounds: 10 Air Squats +5 Inchworm Push Ups + 3 Burpees
2 Rounds: 10 Jumping Lunges + 10 Ring Rows
Set up weight and Equipment in 10 min
A.
The (running) 7
7 Rounds for time (TC: 35 min.)
- 7 Push Ups
- 7 DB Thruster
- 7 Sit Ups
- 7 Deadlift 60/40kg
- 7 Burpees
- 7 KB Swings
- 7 Pull Ups
Every 7 min. 400 m run
Samstag, 28. Mai
Restday!
Freitag, 27. Mai
2/2 min on a machine (row, ski or bike)
3x15 sec. hard spin on Air Bike
ca.1-2 min revovery between sets
A.
30 sec work, 30 sec. rest for 20 min.
- KB Bottom up carry left/right
- Copenhagen Side Plank left/right
B.
Benchpress
10 min to work up to a 10 RM Benchpress for the day
at min 12
Every 2 min for 4 min
10 reps @ 90-95% of 10 RM Benchpress
C.
1 Tabata
- Plate Pinch Grip Hold
Mittwoch, 26. Mai
400 m run
then 3 Rounds
- 10/10 Single Arm Kneeling DB Press
- 10 DB EOO
- 10 DB Deadlift
A.
in 12 min work up to a set of 8 heavy Deadlift
B.
4 Rounds for time
400 m run
- 10 Deadlift 80/55kg (RX+: 100/70kg)
- 10 Burpees over Bar
- 2 Ropeclimbs (RX+: legless)
Time Cap: 25 min.
C.
3 Sets of:
- 8/8 Single Leg Barbell Deadlift
- 15 Banded Triceps Pushdowns
rest as needed
Dienstag, 25. Mai
3 Rounds
- 2 Lanes Walking Lunges
- 10 Glute Bridges
- 20 Band Pull Aparts
- 1 Wall Walk
A.
Every 2:30 for 7:30 min. (3 Sets)
Back Squats
- Set 1 = 10 reps @ 57%
- Set 2 = 8 reps @ 67%
- Set 3 = 6 reps @ 71%
at 10:00 min do
Every 2:30 for 5:00 min. (2 Sets)
Front Squats
- Set 1 = 5 reps @ 60%
- Set 2 = 5 reps @ 70%
B.
12 min AMRAP
8/8 Single Arm DB Benchpress on Box
16 DB Box Step Ups with DB
C.
3 Sets of:
30 sec Plank Hold
15 sec rest
30 sec Flutter Kicks
15 sec rest
Montag, 24. Mai
1,5 min row - 1 min rest
1,5 min ski - 1 min rest
1,5 min in deep Squat Position - 1 min rest
1,5 min bike - 1 min rest
A.
Every 2:30 for 10 min. (4 Sets)
10 Shoulder Press
at 12:30 min do
Every 2:30 for 7:30 min. (3 Sets)
10 Push Press
B.
10 min EMOM
6 Wall Balls
9 KB Swings
12 Sit Ups
C.
3 Sets of:
- 20 strict banded Pull Ups
- 20 weighted Sit Ups
Sonntag, 23. Mai
5 Rounds: 8 Air Squats + 6 Lunges + 4 Burpees + 2 Pull Ups (or 4 Ring Rows)
A.
5 min AMRAP
- 5 Thruster 40/25kg
- 5 Pull Ups
- 5 min rest -
5 min AMRAP
- 5 Deadlift 80/60kg
- 5 Push Ups or Handstand Push Ups
- 5 min rest -
5 min AMRAP
- 5 Power Cleans 40/25kg
- 25 DU/SU
- 5 min rest -
5 min AMRAP
- 5 Cal Bike
- 5 Burpees
- 5 min rest -
5 min AMRAP
- 5 Wall Balls
- 5 Toes to Bar
Samstag, 22. Mai
3 Rounds
8/8 Single Leg Glute Bridges
8/8 Single Leg Arm/Leg Extensions
8/8 Single Leg EOO
8/8 Kneeling Single Arm Shoulder Press
A.
Strength
Every 3 min. for 12 min. (4 Sets)
8 Benchpress + 8 Deadlift with 3 sec. stop at knee
B.
15 min Amrap
20 Cal Ski
40 Double or Single Unders
10 DB Snatch (alt.)
C.
3 Sets
- 8 Kneeling Single Arm Shoulder Press each side
- 8 V-Ups
Freitag, 21. Mai
5 min.
20 Jumping Jacks + 5 Push Ups + 5/5 Lunges + 10 Sit Ups
A.
20 min. EMOM
- 1st: 1st: 8-10 TTB / HKR
- 2nd: 8-10 Box Jumps or Step Ups
- 3rd: 30-50 DU/SU
- 4th: 5-10 Pull Ups or Ring Rows
- 5th: rest
B.
12 min AMRAP
- 5 Hang Power Clean
- 5 Burpees over Bar
- 5 Wall Balls
C.
Tabata
- Barbell Biceps Curls
Montag, 17. Mai
3 Rounds of
3 Inchworm Push Ups + 6 Burpees + 9 Air Squats + 12 Lunges
A.
4 Sets of
heavy Shoulder Press x 8 Reps
followed by
4 Sets of
heavy Push Press x 8 Reps
B.
12 min EMOM
- 1st: 7 Push Jerk
- 2dn: 8 Bar Facing Burpees
- 3rd: 9 Toes to Bar
- 4th: 10 Wall Balls
Finish every exercise as fast as possible!
C.
3 Sets of
- 8 Pull Ups
- 45 Hollow Rock
Sonntag, 16. Mai
Restday
Samstag, 15. Mai
10 min to work on your mobility weaknesses
10 min to work with empty barbell on your technichal weakness
A.
In 16 min, build to a 10 RM Benchpress
At the 18 min. mark perform:
2 Sets of
Benchpress x 10 reps @ 93% of your 10 RM weight
rest as needed between sets
B.
4 Sets of
- 8 Chin ups (Klimmzüge mit Untergriff)
- 8 Dips
rest as needed
C.
Every 2 min for 6 min. (3 Sets)
Toes to Bar
(go all out in every set)
Freitag, 14. Mai
3 minutes of Cardio
2 Rounds: 5 Push Ups + 30 sec Plank + 10 Cossack Squats
With empty Barbell:
- 10 Deadlifts, 10 Press, 10 Front Squats
- 10 Deadlifts, 10 Press, 10 Front Squats
(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)
A.
In 12 min. build up to
2 Power Clean (touch´n go) @ 85% of 1RM
B.
5 Rounds for time of:
- 5 Muscle Ups (sc. Pull Ups)
- 10 heavy Deadlifts unbroken
- 20m Single Arm DB Overhead Walking Lunges (switch hand after 10m)
- 400m run
C.
3 Sets of
- 8 strict leg raises
- 8 weighted Glute Bridges
rest as needed
Donnerstag, 13. Mai
Vatertag
AMRAP
- Einarmiges Reissen
TC: 23:59
Mittwoch, 12. Mai
3 minutes of Cardio
3 Rounds: 10 Air Squats + 5 Inchworm Push Ups + 3 Burpees
2 Rounds: 10 Jumping Lunges + 5 Pull Ups
With empty Barbell:
- 5 Deadlifts, 5 Press in Split, 5 Front Squats
- 5 Muscle Cleans, 5 Front Squats
- 5 Power Cleans, 5 Front Squats
- 5 Squat Cleans
(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)
A.
10 Rounds of (scaled: 5-7 Rounds)
- 10 Squat Cleans (40/30kg), try touch´n go
- 10 Barfacing Burpees
- 10 m Handstand Walk (scaled: 4 Wall Walks)
Dienstag, 11. Mai
3 Rounds
- 5 Pull Ups + 5 Push Ups + 10 Lunges + 10 Cossack Squats
With empty Barbell:
- 8 Front Stepping Lunges, 8 Deadlifts, 8 Press
- 8 Front Stepping Lunges, 8 Deadlifts, 8 Press
(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)
A.
Four Sets of:
Shoulder Press x 10 reps
rest as needed
B.
14 min EMOM
- 10 Deadlift + 4 Bar facing Burpees (Deadlift @ 30-35% of 1RM)
C.
Every 3min. for 9 min. (3 Sets)
8 Barbell Lunges each leg
rest as needed
Montag, 10. Mai
2 Rounds
- 15 Air Squats + 10 Sit Ups + 5 Inchworm Push Ups
2 Rounds
- 10 Lunges + 6 Cossack Squats
With empty Barbell:
- 10 Deadlift, 10 Press, 10 Back Squats
- 10 Muscle Clean, 10 Front Squats
(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)
A.
Every 2:30 min. for 15 min (6 Sets)
Front Squat
- Set 1 = 2 reps @ 85% of 1RM Front Squat
- Set 2 = 4 reps @ 80% of 1RM Front Squat
- Set 3-4 = 2 rep @ 85-90% of 1RM Front Squat
- Set 5 = 4 rep @ 80-85% of 1RM Front Squat
- Set 6 = max. reps @ 70% of 1RM Front Squat
B.
Annie
For time
50-40-30-20-10
- Double Unders
- Sit Ups
C.
Four Sets of
- 8 Pull Ups (strict)
- 20 Face Pulls
Rest as needed
Sonntag, 9. Mai
Muttertag - Rest Day
Samstag, 8. Mai
3 min. of Cardio
then 5 Rounds
- 8 Air Squats + 6 Cossack Squats + 4 Pike Push Ups+ 2 Pull Ups
A.
Every 3 min for 12 min. (4 Sets)
Benchpress x 10 Reps @ 85-90% of 10 RM Benchpress
(if u don´t no your 10 RM Benchpress, establish that today instead of doing these sets
B.
For time
400 Double Unders
Every time y break perform
- 5 Burpees
- 5 Pull Ups
C.
1 Tabata
V-Ups
Freitag, 7. Mai
3 min. of Cardio
then 5 Rounds
- 8 Air Squats + 6 Lunges + 4 Burpees + 2 Pull Ups
With empty Barbell:
- 10 Deadlift, 10 Press in Split, 10 Back Squats
- 5 Muscle Snatch, 5 Overhead Squats
- 5 Power Snatch, 5 Overhead Squats
- 5 Snatch Balance
(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)
A.
In 12 min. build up to:
Thruster x 5 heavy reps
this is designed to be the extended warm up!
B.
Every 2:30 min for 15 min. (6 Sets)
Front Squats x 4 reps @ 80% of 1RM Front Squat
C.
Three Sets of
- 8 Bent over rows
- 30 sec max reps Push Ups or Wall Balls
- 1 min Plank Hold
Donnerstag, 6. Mai
Restday
Mittwoch, 5. Mai
4 min. of Cardio
then 3 Rounds
- 5 Sit Ups + 20 Jumping Jacks + 5 Inchworm Push Ups
5 min of Mobility for Ankle and Lower Back
A.
10 Rounds of
400 m run or 600m ski or 700 m row
40 Double Unders
10 Toes to Bar
D.
Mobility
- 2 min. in deep Squat
- 2 min. Couch Stretch (each side)
Dienstag, 4. Mai
5 min. of Cardio
then 3 Rounds
- 5 Push Ups + 5 Burpees + 5 Pull Ups + 15 Air Squats
With empty Barbell:
- 5 Power Clean, 5 Front Squats
- 10 Barbell Rows
- 5 Squat Cleans
(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)
A.
30 min EMOM
2 Muscle Up + 1 Squat Clean
Go heavy with the Squat Cleans (scaled: 1 Power Clean + 1 Front Squat)
Scaling instead of 2 MU perform 3-4 strict Pull Ups
C.
Every 2:30 min for 10 min (4 Sets)
Seated Barbell Shoulder Press x 10 reps
Aim for 2 really heavy sets!
D.
Barbell Walking Lunges x 100 alt. steps
Montag, 3. Mai
4 Rounds
- 10 Single Leg Glute Bridges + 10 External Oblique Opener (Prayer Version) + 5 Inchworm Push Ups
With empty Barbell:
- 10 Deadlift, 10 Shoulder Press
- 10 Super Slow Sumo Deadlifts
- 10 Shoulder Press
- 10 Good Mornings
(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)
A.
Every 3 min for 15 min.
Position Deadlift (Stop for 4 sec. below the knees + 4 sec above the knees in up and down movement!)
- Set 1-2, 5 reps @ 40% of your 1 RM Deadlift
- Set 3-5, 5 reps @ 50% of your 1 RM Deadlift
- Set 5, 5 reps @ 60% of your 1 RM Deadlift
B.
30 Rounds of
1 Strict Pull Up or Muscle Up
2 Squat Clean @ 70% of your 1 RM Squat Clean
C.
3 Rounds of
8 Strict Toes to Bar or Hanging Knee Raises
8 Single Arm DB Shoulder Press (each side) kneeling Position
Sonntag, 2. Mai
Restday
Samstag, 1. Mai
CrossFit Bad Marienberg feiert heute 6 Monate Berufsverbot unbroken und Solidarität.
Hoch die Tassen!
Freitag, 30. April
4 Rounds
- 3 Inchworm Push Ups + 6 Cossack Squats + 9 Sit Ups + 12 Ring Rows
5 min. of Mobility for Ankle & Shoulder
A.
4 Rounds of
- 40 Double Under
- 20 Toes to Bar
- 10 alt. Single Arm Devil Thruster (1 Devil Press + 1 Thruster)
B.
30 Rounds of
1 Burpee
2 Pistols
3 strict Pull Ups
Donnerstag, 29. April
Rest Day
Mittwoch, 28. April
3 Rounds
- 10 Air Squats + 6 Cossack Squats + 3 Inchworm Push Ups
2 Rounds
- 10 Front Stepping Lunges + 5 Pull Ups
With empty Barbell:
- 10 Deadlift, 10 Shoulder Press, 10 Frontsquats
- 10 Front Rows, 10 Back Squats
- 5 Squat Clean, 5 Front Squats
(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)
A.
Every 2 min. for 8 min. (4 Sets)
6-8 weighted Glute Bridges
B.
Every 2 min. for 16 min. (8 Sets)
4 Backsquats
- Set 1-4 = @ 70% of 1RM Back Squat
- Set 5-8 = @ 75% of 1RM Back Squat
C.
Three Sets of
- 10 Supinated Grip Barbell Rows
- 30 sec V-Ups
Dienstag, 27. April
4 Rounds of
- 4 Inchworm Push Ups
- 8 Ring Rows
- 4 Squats with 1 DB
- 8 External Oblique Opener with DB
With empty Barbell:
- 10 Deadlift, 10 Shoulder Press
- 10 Super Slow Sumo Deadlifts
- 10 Shoulder Press
- 10 Good Mornings
(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)
A.
work up to training weight for 5 Sumo Deadlift
in 15 min.
B.
Strength
Every 3 min. for 15 min. (5 Sets)
- 5 Sumo Deadlift
- 8-10 Dips
C.
For time
- 80 Sit Ups
- 40 Push Ups
- 60 Wall Balls
- 30 Pull Ups
- 40 Burpees
- 15 Toes To Bar
Montag, 26. April
5 Rounds of
- 8 Air Squats
- 6 Lunges
- 4 Burpees
- 2 Pull Ups
With empty Barbell:
- 10 Deadlift, 10 Shoulder Press, 10 Frontsquats
- 5 Muscle Snatch, 5 Overhead Squats
- 5 Power Snatch, 5 behind the neck Shoulder Press
(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)
A.
work ups to 1 RM Power Snatch
in 15-20 min
B.
For time
40-30-20-10
- Power Snatch (30/20kg)
- Burpees over Bar
Wer keine Langhantel zur Verfügung hat, alternierende DB-Snatches und Burpees
C.
4 Sets (not for time)
- 12 V-Ups
- 10 Push Ups
- 8 Strict supinated Pull Ups
rest as needed
Sonntag, 25. April
Rest Day
Samstag, 24. April
4 Rounds of
- 10 Single Leg Glute Bridges (each leg)
- 10 External Oblique Opener
- 5 Inchworm Push Ups
- 10 Ring Rows
Work up to weight for 1st. Set:
A.
Every 3 min for 15 min. (5 Sets)
- 8 Benchpress
- 8 Deadlift
B.
4 Rounds for time
- 600m run
- 30 KB-Swings (24/16kg) / or 30 Deadlift with light weight
- 20 Push Press (30/20kg)
- 10 Pull Ups
-rest 2 min after each round-
C.
3 Rounds of
- 8 Single arm kneeling DB Press (each side)
- 8 strict Toes to Bar or Hanging Knee Raises
- 60 sec. Plank
rest as needed
Freitag, 23. April
400m run, then
4 Rounds of
- 10 Air Squats
- 5 Inchworm Push Ups
- 10 Ring Rows
- 5 Push Ups
Work up from empty Barbell in Bear Complex for 3 unbroken Sets (touch´n go, no dropping):
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Behind the neck Push Press(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)
A.
For time
200m run
1 Bear Complex
400m run
2 Bear Complex
600m run
3 Bear Complex
800m run
4 Bear Complex
1000m run
5 Bear Complex
RX: 60/30kg
Donnerstag, 22. April
Rest Day
Mittwoch, 21. April
4 Rounds of
- 10 Air Squats
- 5 Inchworm Push Ups
- 20 Jumping Jacks
- 5 Push Ups
With empty Barbell:
- 10 Deadlift / 10 Front Rows / 10 Front Squat
- 10 Shoulder Press / 10 Back Squats
- 15 Push Press
(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)
A.
32 min EMOM (8 Rounds)
- 1st: 40 Double Unders (scaled Single Unders)
- 2nd: 8 Toes to Bar
- 3rd: 8 Box Jump Overs (24/20`)
- 4th: 8 Push Press (40/25kg)
(Reduce weight or reps if u can´t keep up, but keep it challengeing!)
Dienstag, 20. April
4 Rounds of
- 5 Single Leg Glute Bridges (each leg)
- 10 Leg Raises
- 5 Squat Jumps (5 sec in lowering phase, explosive jump)
- 10 Ring Rows
With empty Barbell
- 5 Muscle Clean / 5 Front Squats
- 5 Power Clean / 5 Shoulder Press
- 5 Squat Clean / 5 Sots Press
A.
Every 5 min for 20 min.
3 Squat Cleans (touch´n go without dropping)
B.
Every 3 min. for 12 min.
10 alt. Front Stepping Lunges (Backsquat Pos.)
8 Pull Ups
C.
3 Rounds for time:
20 Wall Balls (try to go unbroken)
30 Sit Ups
40 Double Unders
Montag, 19. April
4 Rounds of
- 5 Single Leg Glute Bridges (each leg)
- 10 Leg Raises
- 5 Squat Jumps (5 sec in lowering phase, explosive jump)
- 10 Ring Rows
A.
Establish a 3 RM Deadlift in 20 min.
B.
15 min AMRAP:
- 3 Deadlift @ 80% of your 3RM Deadlift
- 6 Bar Facing Burpees
- 9 Toes to Bar (scaled: V-Ups)
C.
15 min AMRAP:
2-4-6-8-10-12-14-16-...
Deadlift @ 50% of your 3RM
Finish each round with 40 Double Unders
Sonntag, 18. April
Rest Day
Samstag, 17. April
4 Rounds of
- 5 Inchworm Push Ups
- 10 Air Squats
- 5 Cossack Squats (each side)
- 10 Ring Rows
A.
Every 3 min. for 12 min. (4 Sets)
10 Benchpress @ 90-95 of your 10 RM BP
(if you don´t know your 10 RM Benchpress, establish that instead of doin these sets)
B.
Three Sets of:
- 8 strict Pull Ups
- 8 Dips
C.
15 min EMOM:
- 1st: 15 Wall Balls
- 2nd: 10 Box Jumps
- 3rd: 5 strict Toes to Bar
Freitag, 16. April
Warm Up:
4 Rounds of
- 10 Leg Raises
- 5 Inchworm Push Ups
- 10 Wall Squats
With empty Barbell:
- 10 Deadlift / 5 Muscle Clean / 10 Front Squats
- 10 Front Rows / 5 Power Clean / 10 Back Squat
- 5 Squat Clean / 5 Thruster
(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)
A.
Every 2:30 min. for 15 min. (6 Sets)
Complex: 1 Front Squat with 3 sec rest at bottem + 1 Front Squat with double bounce at bottem + 1 Front Squat
use weight @ 65-70% of 1RM Front Squat
B.
For time:
10-9-8-7-6-5-4-3-2-1
Toes to Bar
1-2-3-4-5-6-7-8-9-10
Squat Cleans (scaled: 1 Power Clean + 1 Front Squat), 60/35kg
C.
For time:
10-9-8-7-6-5-4-3-2-1
- V-Ups
- Push Ups
Donnerstag, 15. April
Rest Day
Mittwoch, 14. April
400 m run
then: 4 Rounds of
- 10 Leg Raises
- 5 Inchworm Push Ups
- 40 Single Unders
With empty Barbell:
- 10 Deadlift / 10 Front Rows / 10 Front Squats
- 5 Muscle Clean / 10 Shoulder Press / 10 Good Mornings Thruster
- 10 Barbell Lunges / 10 Behind the Neck Shoulder Press
(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)
A.
Push Press
Find your 10 RM in 5 Sets (ad weight every set, focus on explosice hip extension!)
3min./Set
B.
Shoulder Press
Find your 8 RM in 4 Sets (ad weight every set)
3min./Set
C.
400 m run or 500m row or 30 Cal. Air Bike
then 4 Rounds of
- 8 Power Cleans (touch´n go)
- 8 Bar facing Burpees
Sprint: 200 m run or 250m row or 15 Cal. Air Bike
Dienstag, 13. April
4 Rounds of
- 10 Air Squats
- 5 Inchworm Push Ups
- 20 Jumping Jacks
- 10 Superman
With empty Barbell:
- 10 Deadlift / 10 Front Rows / 10 Front Squat
- 5 Muscle Clean / 10 Front Rows / 5 Thruster
- 5 Power Clean / 10 Front Rows / 5 Thruster
(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)
A.
28 min EMOM (7 Rounds)
- 1st: 40 Double Unders (scaled Single Unders)
- 2nd: 8 Thruster (40/25kg)
- 3rd: 8 Burpee Box Jump Overs
- 4th: 12 DB Snatches (22,5/15kg)
(Reduce weight or reps if u can´t keep up, but keep it challengeing!)
Montag, 12. April
2 Rounds of
- 15 Air Squats / 10 Push Ups / 5 Pull Ups or 10 Ring Rows
3 Rounds of
- 10 Lunges / 5 Inchworm Push Ups
With empty Barbell:
- 10 Deadlift / 10 Shoulder Press / 10 Back Squat
- 5 Muscle Clean / 5 Front Squats
- 5 Power Clean / 5 Overhead Squats
- 5 Clean / 5 Push Jerk
(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)
A.
Every 2 min for 10 min. (45 Sets)
5 Sets of
- 3 Power Clean (touch´n go)
- 3 Push Jerk
55-65% of 1RM Clean & Jerk
B.
Every 2:30 for 12:30 (5 Sets)
3 Back Squats @ 60-70% of 1RM Back Squat
(with 3 sec. stop in bottom position - focus on explosive upward movement)
C.
Every 2:30 for 10 min. (4 Sets)
- 8 Chin Ups (Klimmzüge mit Untergriff)
- 30 sec. V-Ups
Sonntag, 11. April
Rest Day
Samstag, 10. April
Warm Up:
4 Rounds of
- 5 Sit Ups
- 20 Jumping Jacks
- 5 Inchworm Push Ups
5 min of Mobility for Abs and Ankle
Specific Warm Up:
(mit leerer Langhantel)
- 10 Snatch Grip Deadlift / 5 Overhead Squats
- 3 Hang Muscle Snatch / 5 Shoulder Pess
- 5 Hang Power Snatch
(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)
Get into Movement for Hang Power Snatch and work up to 1st weight Hang Power Snatch
Practice Hang Power Snatch
6 Rounds of 2 Reps (1:30min./Set)
- Set 1-2 @ 50% of 1RM Hang Power Snatch
- Set 3 @ 60% of 1RM Hang Power Snatch
- Set 4 @ 70% of 1RM Hang Power Snatch
- Set 5 @ 80% of 1RM Hang Power Snatch
- Set 6 @ 80-85% of 1RM Hang Power Snatch
Workout
For time
- 100 Toes to Bar
- EMOM perform 5 Burpees (Ap Empfehlung: WOD Timer)
Assessory Excercises
3 Rounds of
- 8 DB Single Arm Kneeling Shoulder Press (each side)
- 30 m Single Arm DB Front Rack Carry (go heavy!)
Freitag, 9. April
Warm Up:
3 Rounds of
- 5 Push Ups
- 10 Lunges
- 5 Kneeling Single Arm DB Shoulder Press
- 10 Cossack Squats (each side)
Specific Warm Up:
(mit leerer Langhantel)
- 10 Stiff Leg Deadlift / 10 Front Rows
- 10 Front Squats / 10 Shoulder Pess
- 10 Back Squats /10 Good Mornings
(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)
Strength
4 Sets of Front Squats (3 min / Set)
- Set 1, 10 reps @ 50% of 1RM Front Squat
- Set 2, 8 reps @ 60% of 1RM Front Squat
- Set 3, 6 reps @ 70% of 1RM Front Squat
- Set 4, 4 reps @ 80% of 1RM Front Squat
3 Sets of Benchpress (3 min / Set)
- Set 1-3, 15 reps @ 50% of 1RM Benchpress
Additional Work
do 3 Rounds of
- 20 banded Pull Ups (dickes Gummiband empfohlen)
- 15 banded Triceps (leichtes Gummiband empfohlen, "all out" im letzten Satz)
Workout
4 Rounds of
- 20 Cal Row, Bike, Ski or 400 m run
- 30 Barbell Front Stepping Lunges
Donnerstag, 8. April
Rest Day
Mittwoch, 7. April
Warm Up:
3 Rounds of
- 10 Leg Raises
- 10 Superman
- 10 Squat Jumps
Specific Warm Up:
(mit leerer Langhantel)
- 10 Stiff Leg Deadlift / 10 Front Rows
- 10 Muscle Cleans / 10 Back Squats
- 10 Power Cleans / Front Squats
(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)
Work up to Workout Weight Power Cleans (choose a weight you can do "touch´n go"! in first 3 Sets)
Workout
"Cleaning Annie"
For time:
- 50 Double Unders
- 50 Sit Ups
- 5 Power Cleans 50/30kg
- 40 Double Unders
- 40 Sit Ups
- 10 Power Cleans 50/30kg
- 30 Double Unders
- 30 Sit Ups
- 15 Power Cleans 50/30kg
- 20 Double Unders
- 20 Sit Ups
- 20 Cleans 50/30kg
- 10 Double Unders
- 10 Sit Ups
- 25 Cleans 50/30kg
Additional Work
do 3 Rounds of
- 15 Barbell Biceps Curls
- 20 Windshield Wipers
Dienstag, 6. April
Warm Up:
3 Rounds of
- 10 Good Mornings
- 5 Inchworm Push Ups
- 10 Shoulder Dislocates
- 5 Sit Ups
Specific Warm Up:
(mit leerer Langhantel)
- 5 Deadlift / 5 Front Rows / 5 Shoulder Press
- 10 Good Mornings / 10 Front Rows
- 10 Single Leg Deadlift (left leg) / 10 Single Leg Deadlift (right leg)
(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)
Work up to Workout Weight for Single Leg Deadlift and Benchpress
Strength
Every 4 min for 20 min
- 8 Single Leg Deadlift (each Side, same weight for all 5 Sets)
- Benchpress:
- Set 1 for 10 Reps @ 50% of 1RM BP
- Set 2 for 10 Reps @ 60%
- Set 2 for 10 Reps @ 65%
- Set 2 for 10 Reps @ 65%
- Set 2 for 10 Reps @ 65%
Additional work
3 Sets of
- 15 V-Ups
- 30 sec rest
- 45 sec Plank Hold
- 30 sec rest
- 20 Superman
- 30 sec rest
Montag, 5. April
Warm Up:
3 Rounds of
- 10 Sit Ups
- 5 Inchworm Push Ups
- 10 Air Squats
- 5 RingRows
Specific Warm Up:
(mit leerer Langhantel)
- 5 Deadlift / 5 Muscle Cleans / 5 Shoulder Press
- 5 Front Squats / 5 Push Press / 5 Back Squats
- 5 Power Cleans / 5 Cleans / 5 Push Jerk
- 5 Power Clean & Jerk / 5 Squat Clean & Jerk
(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)
Work up to Workout Weight for Clean & Jerk
Workout
50 Rounds for time
- 1 Clean & Jerk (Male 60kg / Female 40kg)
- 2 Toes to Bar
- 3 Bar Facing Burpees
Skaliere Dir das Workout, indem Du mehr oder weniger Gewicht bei den C&J verwendest und / oder weniger Runden absolvierst.
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