Equipment

Sonntag, 28. April - Buddy Time

Farell Williams "Happy"

Happy = 1 Squat, Happiness = 1 Burpee

In Teams of 2:

A.

6 min for max Cal. Ski

B.

6 min for max total weight Benchpress

C.

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

D.

6 min for max total weight Deadlift

E.

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

3 min rest between workouts

1 works / 1 rests

Freitag, 26. April

400 m run

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

CrossFit Hero WOD "Lumberjack 20"

For Time
20 Deadlifts 125/82,5
400 meter Run or 36/30 Cal. Cardio
20 Kettlebell Swings 24/16
400 meter Run or 36/30 Cal. Cardio
20 Overhead Squats 52,5/35
400 meter Run or 36/30 Cal. Cardio
20 Burpees
400 meter Run or 36/30 Cal. Cardio
20 Chest-to-Bar Pull-Ups
400 meter Run or 36/30 Cal. Cardio
20 Box Jumps (24/20 in)
400 meter Run or 36/30 Cal. Cardio
20 Dumbbell Hang Squat Cleans 2x22,5/2x15
400 meter Run or 36/30 Cal. Cardio

Tabata

Plank / Hollow Hold

Donnerstag, 25. April

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

+ Mobility Lower Back

A.

For load:

Every 3 min. for 12 min (4 Sets)

Triple Clean (Power or Squat)

B.

"Grettel"

10 Rounds for time

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

Time Cap: 10 min

C.

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

2 Backsquats with a 20 sec down and 20 sec up

D.

Tabata Handstand

Mittwoch, 24. April

3 min on a machine or 400m run

5 min.:

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

A.

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

B.

20 min EMOM

1st: 40 DU or 60 SU
2nd: 4/4 Single Arm DB Overhead Squats or Overhead Lunges (RX+: Double KB Overhead Lunges)
3rd: 8 DB Sit Ups
4th: 2 Wall Walks or 5 m Handstand Walk (or practice)
5th: 4/4 DB Hang Clean & Jerk

C.

For time:

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

Wall Balls

Push Ups (RX+: HSPU)

D.

if time left...

Tabata: Hang on Pull Up Bar

Dienstag, 23. April

3 min. Cardio
3 rounds:

2 Inchworm Push Ups
4 Cleans
6 Thruster

5 min. to find Workout weight:

A.

Workout - Clock runs 45 min.

Hero Workout TOG51

51 bar facing burpee clusters
RX 61/43 kg

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

Rest: 4 min.

AMRAP

400m RUN

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

Montag, 22. April

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

+ Mobility lower Back

A.

work up to Training weight in 10 min.

Every 3 min for 12 min (4 Sets)

Deadlift + Benchpress

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

B.

20 min AMRAP

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

C.

1 Tabata Starfish

Sonntag, 21. April

400 m run or 3 min. of Cardio

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

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

In Teams of 2

A.

7 min AMRAP

20 Deadlift 80/50 kg
80 DU / SU

B.

7 min AMRAP

20 DB Hang Squat Cleans
6 Wall Walks

C.

7 min AMRAP

20 alt. Backrack Lunges 40/30
10 Pull Ups

D.

7 min AMRAP

10 Burpees over Bar
20 Partner Wall Balls

Rest 3 min between AMRAPS

Freitag, 19. April

Roxanne with Burpees

+ 1 min in Squat Position

Lacrosse Rolling Shoulder

A.

Work up to heavy Triple Benchpress in 10 min.

B.

Every 4 min for 12 min. (3 Sets)

12/9 Cal Bike

9 Wall Balls

C.

8 min EMOM

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

D.

3 Sets of

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

Donnerstag, 18. April

10 min work:

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

A.

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

(touch´n go, perfect form!)

B.

For time

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

Deadlift @ 60% of your 1 RM)
weighted Sit Ups 20/10 kg Bumper (RX+: Toes to Bar)

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

Time Cap: 25 min.

C.

Iif time left 1 Tabata Handstand Hold

Mittwoch, 17. April

8 min work:

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

A.

work up to a heavy Double Bear Complex

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

in 15 min.

B.

20 min AMRAP

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

RX+: wear vest

C.

1 Tabata Copenhagen Plank

1 Tabata Monster Walk

Dienstag, 16. April

Tabata

Box Step ups
Scap Pull ups
Med Ball Thruster
Single Under

A.

Workout For Time - TC 45 min.

50 Cal. Cardio

21-15-9

Pull Ups
Wall Balls

50 Cal. Cardio

30-20-10

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

50 Cal. Cardio

2-4-6-8-10

Hang Squat Cleans
Box Jumps (24/20 in)

50 Cal. Cardio

2-4-6-8-10-12

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

Montag, 15. April

3 min Cardio

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

A.

Intervalle

Every 5 min for 15 min (3 Sets)

18/12 Cal AB

16 alt. Double DB Single Arm Thruster

B.

B.1

Shoulder Press

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

then...

B.2

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

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

C.

For time

50-40-30-20-10

KB-Swings
Sit Ups

Time Cap: 12 min.

Sonntag, 14. April - TEAMTIME

6 min Pizzabote

A.

In Teams of 2

12 min for

50 DB Box Steps Ups 22,5/15

then AMRAP

2 Burpees
4 Wall Balls
6 Box Jumps or Step Ups

B.

12 min for

60 Cal Ski

then AMRAP

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

C.

12 min for

70 Cal Row

then AMRAP

1 Rope Climb
6 alt DB Snatch
8 KB Swings

Rest 4 min between workout parts

Freitag, 12. April

10 min work:

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

A.

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

12 Minutes EMOM of Macho Man

3 Power Cleans
3 Front Squats
3 Jerks

B.

B.1

Benchpress

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

then...

B.2

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

Benchpress x 3 reps @ 85-90% of B1

C.

Iif time left 1 Tabata Hang on Pull Up Bar

Donnerstag, 11. April

3 min Cardio or 400 m run

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

+ Mobility for Squat

A.

8 min EMOM

8 Wall Balls + 8 Sit Ups

B.

Frontsquats

Every 2:30 min for 10 min.

Set 1 = 8 x 62%

Set 2 = 6 x 71%

Set 3 = 4 x 81%

Set 4 = 4 x 86%

4 min EMOM

2 Backsquats (go heavy)

C.

12 min AMRAP

4 alt. Single Arm Devil Press

6 Pull Ups or 3 MU

8 Plate weighted Sit Ups 20/10kg

Mittwoch, 10. April

A.

10 min work:

10 EOO Leg Raises

5/5 Windmills

10 Prone Angels

10/10 banded Lunges

10 Ring Rows

B.

16 min EMOM - 4 Rounds

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

2nd: 6-12 Burpees over Bar for Speed

3rd: 6-12 Ab Roll Outs

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

C.

20 min AMRAP

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

Dienstag, 9. April

Tabata Shuttle Run / Box Step ups

3 rounds with empty BB
8 Deadlift
4 Hang Power Clean

A.

45 min. on a Running clock

500m ROW/SKI
30 Hang Power Cleans

10 Burpee Box Jump Overs

500m ROW/SKI
20 Hang Power Cleans

20 Burpee Box Jump Overs

500m ROW/SKI
10 Hang Power Cleans

30 Burpee Box Jump Overs

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

Directly into

AMRAP

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

Montag, 8. April

3 min Cardio or 400 m run

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

+ Mobility for Lower Back

A.

7 min EMOM

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

B.

Every 3 min for 12 min.

8-12 Benchpress + 8-12 banded Sumo Deadlift

C.

Five 3-minute AMRAPs in 19 minutes

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

Rest 1 minute between AMRAPs

Sonntag, 07. April

300 m Partner Sandbag Carry

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

A.

2 Rounds for time in Teams of 2

30 DB Burpees

30 Partner Wall Balls

300m KB Farmers Carry

30 Pull Ups

30 Cal Air Bike

300 m Sandbag Run (Hyrox SB)

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

30 KB Swings 24x16kg

300 m KB Farmers Carry

30 Cal Ski

30 DB Snatch 22,5/15

300 m Sandbag Carry (1x75lbs/1x50lbs)

Time Cap: 45 min.

Freitag, 05. April

3 min Cardio or 400 m run

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

A.

8 min EMOM

8 KB Swings am. Style + 1 Wall Walk

B.

30 min AMRAP

1 HSPU

8 Pistols

20 DU or 40 SU

200 m run

2 HSPU

8 Pistols

20 DU or 40 SU

200 m run

3 HSPU

8 Pistols

20 DU or 40 SU

200 m run

Continue with this pattern, addin 1 rep HSPU per Round

C.

Tabata Hang On Pull Up Bar / V- Ups

Donnerstag, 04. April

10 min work:

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

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

A.

24 min EMOM

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

B.

8 min AMRAP

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

C.

"Sally"

with Air Squats or weighted Squats

Mittwoch, 03. April

400m run or 3 min of Cardio

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

A.

Backsquats

Every 2:30 min for 10 min.

Set 1 = 8 x 62%

Set 2 = 6 x 71%

Set 3 = 4 x 81%

Set 4 = 4 x 86%

4 min EMOM

2 Frontsquats (go heavy)

B.

For time

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

15-10-5 TTB

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

TC 15 min.

C.

1 Tabata

Biceps Curls (Barbell) / L-Sit Hang on Pull Up Bar

Dienstag, 02. April

3 min. CARDIO
3 rounds:

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

A.

EMOM 40 (Mat Fraser)

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

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

B.

CORA TABATA

Sonntag, 31. März - Oster-Team-Workout

in Teams of 2

A.

AMRAP 10

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

2 min rest

B.

AMRAP 10

20 Clean & Jerk 61/43kk
200 m run

2 min rest

C.

AMRAP 10

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

2 min rest

D.

AMRAP 10

30 Cal. row/ski/bike
60 Wall Balls

2 min rest

E.

AMRAP 10

20 TTB
30 Burpees

2 min rest

Donnerstag, 28. März

400 m run or 3 min Cardio

then 10 min work:

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

A.

Every 1:30 min for 4 Rounds

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

B.

12 min AMRAP

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

C.

Tabata 1: Copenhagen Plank

Tabata 2: Monster Walk

Mittwoch, 27. März

3 min of Cardio or 400m run

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

A.

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

Single Leg Barbell Romanian Deadlift x 8 reps each side

build up in weight if possible

B.

Every 2 min for 10 min.

6 Strict Press + 4 Push Press + 2 Push Jerk

C.

15 min AMRAP

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

Dienstag, 26. März

Warm Up:
Tabata Single Under / Air Squats

7 min. to find workout weight

A.

WORKOUT - THE MASH “WHIRLWIND”

Clock runs 45 min.

10 Rounds of:

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

Rest 3 min.

10 Rounds of:

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

Rest 3 min.

10 Rounds of:

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

Rest: 3 min.

In remaining time:
AMRAP

5 lanes Shuttle Run
5 TTB
5 Push Ups

Montag, 25. März

400 m run or 3 min of Cardio

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

Mobility Lower Back

A.

Every 90 sec for 15 min (10 Sets)

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

B.

15 min AMRAP:

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

RX: 1x22,5/1x15

C.

Every 2 min for 6 min.:

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

Sonntag 24. März

400 m run or 3 min of Cardio

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

2 Rounds: 10 Jumping Lunges + 10 Ring Rows

Set up weight and Equipment in 10 min

A.

The (running) 7 in Teams of 2

7 Rounds for time (TC: 42 min.)

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

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

Every 7 min. 300 m Partner-Run

Freitag, 22. März

400 m run

2 Rounds: 5 Inchworm Push Ups + 15 Ring Rows

A.

2 Rounds for time

TC: 30 min.

20 Double Under / 40 Single Unders

10 DB Burpees

200 m run or 400m on Cardio Machine

20 KB Swings

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

200 m run or 400 m on Cardio Machine

20 DB Snatch (alt.)

10 Pull Ups (RX+: 4 Muscle Ups)

200m run or 400m on Cardio Machine

20 DB Box Step Ups (1 DB)

10 Toes to Bar

200 m run or 400m on Cardio Machine

B.

Every 3 min for 9 min.

8 Backrack Lunges each leg (go heavy)

C.

if time

Tabata Handstand / V- Ups

Donnerstag, 21. März

400 m run or 3 min Cardio

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

A.

Every 3 min. for 12 min.

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

B.

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

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

C.

20 min AMRAP

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

Bear Complex

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

Mittwoch, 20. März

4 min on a Cardio Machine

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

+ Squat Mobility

A.

Frontsquats

Every 2:30 for 15 min.

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

build over the course of the Sets

B.

Every 4 min. for 16 min.

20/16 Cal Row or Ski or Bike + 6-12 Pull Ups + 16 alt. Barbell Overhead Lunges (sc. Backrack)

C.

4 Sets of

6-10 Matador Dips

8/8 Single Arm DB Rows

8 Ab Roll Outs

Dienstag, 19. März

Warm Up:

400m RUN

3 rounds

2 Inchworm Push ups

4 Double DB Hang Snatches

6 Double DB Push Presses 8 Box Step ups

A.

WORKOUT - TC: 40 min.

1000m RUN

3 rounds of
9 Toes To bar
12 Box Jumps
15 Sit ups

1000m RUN

3 rounds of
6 Double DB Hang Snatches
8 lanes DB Farmers Walk
10 Double DB Push Press

1000m RUN

3 rounds of
3 Burpee Pull Ups / Burpee Muscle Ups
6 Pistols
9 Wall Balls

1000m RUN

B.

TABATA, if time

Dead Hang on PU Bar

Montag, 18. März

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

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

A.

6 min of.

8/8 Shoulder Rotations

8/8 Kneeling KB Windmill

B.

Every 2:30 min for 7:50 min

Benchpress

Set 1 = 10 reps @ 50%

Set 2 = 10 reps @ 55%

Set 3 = 10 reps @ 60%

followed by...

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

Benchpress x 2 Reps @ 80-85%

C.

ABS

Every 3 min for 9 min.

10 very slow L-Sit Heel Over

20 V-Ups Single Leg V-Ups

D.

Flight Simulator

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

Unbroken Double Unders or Unbroken Single Unders
Sit Ups

TC: 10 min.

(sc.: work up to 40 or 30)

Sonntag, 17. März - Team

6 min EMOM

30 Single Unders
3 Inchworm Push Ups
10 Ring Rows

A.

12 min AMRAP

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

Box Jump Over

Syncro Plate Ground to Overhead

> perform 1 syncro Wall Walk after each Round

4 min rest

B.

12 min AMRAP

for max Cal. ski or row

Partner A works on Cal.

Partner B performs 2 Lanes of Sled Push

the switch

4 min rest

C.

12 min AMRAP

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

20 Plate weighted Partner Sit Ups

2 Rope Climbs

Freitag, 15. März

Herzlich willkommen zum
CrossFit Open Workout 24.3

Donnerstag, 14. März

3 min of Cardio

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

A.

I12 min EMOM

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

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

3rd: practice Handstandpush Ups or Handstand Walk

B. Running

25 min AMRAP

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

40 DU or 80 SU

30 Sit Ups

20 Push Ups

10 Pull Ups

C.

if time left: 1 Tabata Plank/Hollow Rock

Mittwoch, 13. März

1 Tabata Burpee Shuttle Run

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

Mobility Ankle/Lower Back

A.

8 min EMOM

4/4 DB Hang Clean % Jerk + 4 Burpees

B.

Work for 20 min.

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

C.

1 Tabata Copenhagen Plank

1 Tabata Monster Walk

Dienstag, 12. März

Warm up:
Tabata Single Under/ Med Ball Thruster

Workout

WORK: 11 min. / REST 2 min.

*light weight

1.

250m ROW
3 Burpees over Rower

2.

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

3.

150m SKI
2 lanes Sled Push (moderate)

4.

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

Montag, 11. März

6 min.

10 DB Deadlift
10 Ring Rows
10 weighted Prone Angels

A.

Build up to training weight in 7 min.

Every 5 min for 20 min (4 Sets)

12/9 Cal Air Bike

4-12 Pull Ups or 2-6 Muscle Ups

8 Burpees to Target

go for speed in every Round

B.

6 min AMRAP (goal: EMOM or faster)

3 HSPU or Push Ups
6 DB Snatch
9 Sit Ups

C.

Every 3 min. for 9 min (3 Sets)

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

Sonntag, 10. März

400m Run
4 min.:

5 Inchworm Push Ups
5 Air Squats
5 Ring Rows

A. in Teams of 2

12 min AMRAP

6 Wall Balls
9 KB Swings
12 Sit Ups

Partner A works on AMRAP / Partner B 200 m run

(switch after each run)

B. in Teams of 2

12 min AMRAP

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

Partner A works on AMRAP / Partner B 300 m Ski

(switch after each 500 m ski)

C. in Teams of 2

12 min AMRAP

6 Pull Ups
8 DB Snatch
10 AB Roll Outs

Partner A works on AMRAP / Partner B 300 m row

(switch after each 500 m row)

Freitag, 08. März

Herzlich willkommen zum
CrossFit Open Workout 24.2

Donnerstag, 07. März

3 minutes of Cardio (or 400m run)

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

A.

Every 2min. for 12 min.

8 Barbell Rows (supinated Grip)

8 weighted Sit Ups

B.

5 Rounds for time of:

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

Time Cap: 25 min.

Mittwoch, 06. März

400 m run or 3 min of Cardio

then 3 Rounds

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

A.

in 10 min work up to a set of 4 Benchpress

then...

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

4 Benchpress @ 90-95%

B.

7 min EMOM

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

C.

6 Sets of

1 Lanes of Rope Pull
1 Set Wall Balls unbroken

rest as needed

Dienstag, 05. März

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

A.

iWORKOUT - For Time, TC: 45 min.

5 rounds

200m RUN*
20 Squats

1. Round: Air Squats
2. Round: Pistols
3. Round: Back Squats (40/25kg)
4. Round: Front Squats (40/25kg)
5. Round: OH-Squats (40/25kg)

4 rounds

200m Run
20 Cleans

1. Round: Power Cleans (40/25kg)
2. Round: Hang Power Cleans (40/25kg)
3. Round: Squat Cleans (40/25kg)
4. Round: Hang Squat Cleans (40/25kg)

3 rounds

200m Run
20 Push

1. Round: Sit ups
2. Round: V-Ups
3. Round: Toes to Bar

2 rounds

200m Run
20 Push

1. Round: Push ups
2. Round: Push Presses (40/25kg)

1 round

200m Run
20 Pull

1. Round: Pull Ups / MU/ C2B

*(250m Cardio)

Montag, 04. März

6 min EMOM

Single Unders
Inchworm Push Ups
Ring Rows

A.

10 min work

8/8 Turkish Sit Ups

4 Box Jumps for Height

8/8 Banded Lat Pulls in Plank

B.

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

20 banded Pull Ups

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

C.

18-14-10-14-18

DB Push Press (2x22,5/2x15kg)
Sit Ups

TC: 12 min.

D.

(if time) Tabata

V-Ups + Handstand Hold

Sonntag 03. März

3 min of Cardio

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

In Teams of 2

A.

20 min AMRAP

200 meter Partner Run or 8 Rounds of Hurdle Sprint
20 DB Snatch
20 Burpee Box Jump Overs (24/20 in)

20 Pull Ups

4 min rest

20 min AMRAP

200 m Partner Run or 8 Rounds of Hurdle Sprint

60 Double or 120 Single Unders

40 Wall Balls 9/6
20 Toes to Bar

Freitag, 1. März

Herzlich willkommen zum
CrossFit Open Workout 24.1

Donnertag, 29. Februar

6 min.

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

A.

20 min. EMOM

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

B.

12 min AMRAP

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

RX: 22,5/15kg

C.

Tabata

DB Hammer Curls

Mittwoch, 28. Februar

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

A.

8 min EMOM

8 DB Snatch + 3-4 Burpees over Bar

B.

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

6/6 Single Leg Deadlift (Barbell)

C.

Perform 100 alt. Barbell Backrack Lunges (Front Stepping)

in 8 min.

D.

Mobility

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

Dienstag, 27. Februar

Warm up: Tabata

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

6 min. to find Workout weight Clean and Jerk

A.

Workout - AMRAP for 45 min.

Buy in: 1000m RUN

AMRAP

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

*10 Burpees after 2 rounds

B.

Core Tabata

Hollow Hold/ Superman

Montag, 26. Februar

E1,5MOM for 9 min.

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

+ Mobility for Squat

A.

10 min to work on Overhead Stability / Overhead Squats

with Bamboo Bar + Band and KB

(Overhead Squats and/or Overhead Carry

B.

Every 2:30 min. for 10 min.

Overhead Squats or Frontsquats - 5 sets

build over the course of the Sets

C.

Dumbbell Version of "Macho Man"

Goal: 10-15 min EMOM

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

Sonntag 25. Februar

Warm Up:

Tabata Shuttle Run / Med Ball Thruster

Startmöglichkeiten: Einzeln oder im Team

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

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

OC - Strong with you!

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

60/40* Wall Balls 9/6kg

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

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

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

60/40* Toes to Bar

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

60/40* Pistols

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

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

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

60/40* Hinfallen + trotzdem wieder Aufstehen!

Reihenfolge der Zwischenübungen nach dem Cardio ist egal!

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

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

Freitag 23. Februar

3 min of Cardio

5 min. of 3 Inchworm Push Ups + 10 Ring Rows + 10 weighted Prone Angels + 10 banded Shoulder Dislocates

+ Shoulder Mobility

A.

Every 2 min for 12 min.

Shoulder Press

Set 1 = 10 reps @ 50%

Set 2 = 8 reps @ 60%

Set 3 = 6 reps @ 70%

Set 4 = 5 reps @ 75%

into Push Press

Set 5 = 8 reps (go heavy)

Set 6 = 8 reps ( go heavy)

B.

7 min. for max reps & weight

Hang Power Clean (RX: 40/30kg)

Every time u break up perform 5 Burpees

C.

3 Sets of

6-8 Chin Ups
12 V-Ups

D.

Cooldown on an Cardio Machine for 6 min. or 800m run

Donnerstag, 22. Februar

3 min Cardio

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

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

A.

Every 2 min. for 12 min. - 6 Sets

Bear Complex

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 behind the Neck Push Press

B.

14 min AMRAP

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

C.

1 Tabata

V-Ups / Handstand or Wall Walk Hold

Mittwoch, 21. Februar

6 min.

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

A.

20 min. EMOM

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

B.

12 min AMRAP

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

C.

Tabata

DB Hammer Curls

Dienstag, 20. Februar

Tabata
Hurdle Sprint / Med Ball Thruster

A.

WORK: 7 min. / REST: 3 min.

1.

12 Wall Balls
12 cal. ROW

2.

4 Burpee Pull Ups
6 lanes Shuttle Run

3.

1-2-3… Wall Walks
10-20-20… DU

4.

8 alt. DB Snatches
12 Box Jump Overs

5.

6 Toes To Bar
8 Sit Ups

Montag, 19. Februar

3 min Cardio

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

A.

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

then:

Every 1:30 for 9 min.

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

B.

18 min work

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

C.

Tabata Reverse Plank

Sonntag, 18. Februar

4 min Cardio

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

A.

For Time (with a Partner)

Buy-In: 1500 meter Ski or Row

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

200 Single Unders

1000 m Ski or Row

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

40 KB Swings

50 Cal Air Bike

Time Cap: 45 min.

Freitag, 16. Februar

3 min of Cardio

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

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

Set up Equipment and work up to training weight

A. EMOM 20

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

B.

8 min AMRAP

3 Push Ups
6 Wall Balls
9 Sit Ups

C.

2 Sets of

1 min KB or DB overhead Carry l

1 min KB or DB overhead Carry r

1 min rest

Donnerstag, 15. Februar

3 min of Cardio

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

A.

8 min EMOM

3-6 strict Pull Ups + 6 DB Push Press

B.

20 min AMRAP

40 Double Unders /80 SU

30 Air Squats

20 Push Ups (scaled:10)

10 KB Swings

RX+: wear vest

C.

Every 4 min for 12 min. -3 Sets-

7-7-7 (21) Barbell Biceps Curls

25 DB Benchpress into 25 Triceps Extensions on Bench

D.

1 Tabata Plank/Flutter Kicks

Mittwoch, 14. Februar

4 min.

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

With empty Barbell:

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

(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)

A.

Every 3 min for 15 min.

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

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

B.

10 min AMRAP

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

Hang Power Clean
Burpees over Bar

C.

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

10 Plate weighted Sit Ups + 10 Barbell Biceps Curls

D.

Tabata for max. reps Sit Ups

Dienstag, 13. Februar

Tabata:

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

5 min. to find Workout weight and set equipment

A.

10 min. AMRAP / 2 min. REST

1.

200m ROW
4 Box Jumps
6 Toes To Bar

2.

2 Hang Power Snatches
4 Overhead Squats
6 Burpees over Bar

RX: 30/20 kg
RX+: 43/30 kg

3.

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

4.

150m SKI
4 Push ups
6 Pistols

Montag, 12. Februar

3 min of Cardio

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

+ Squat Mobility

A.

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

then:

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

B.

Every 5 min for 15 min. (3 Sets)

18/12 Cal of Cardio + 20 Barbell Lunges

C.

Every 3 min. for 12 min. - 4 Rounds

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

Sonntag, 11. Februar

4 min of Cardio

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

A. "Lupo"

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

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

Cash-Out: 1,967 Row

Time Cap: 40 in

B.

if time

"Sally" with Squats

Freitag, 09. Februar

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

A.

20 min EMOM

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

B.

15 min AMRAP

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

RX+: wear vest

C.

1 Tabata Plank/Flutter Kicks

Donnerstag, 8. Februar

3 min of Cardio

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

+ Lower Back Mobility

A.

Every 5 min for 15 min. (3 Rounds)

18/12 Cal Srint
8 Deadlift 70/40kg
8 Wall Balls

B.

20 Rounds of

1 Squat Clean 60/40

2 Burpees over Bar

3 Toes to Bar

Time Cap: 15 min.

RX: 80/50

C.

3 Rounds of

30 Russian Twists into 20 Knee Tucks

rest as needed

Mittwoch, 7. Februar

3 min of Cardio

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

A.

8 min EMOM

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

B.

25 min EMOM

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

2nd: 8-12 Landmine Rows

3rd: 8-12 DB Benchpress

4th: 8-12 KB Biceps Curls

5th: 8-12 Toes to Bar / HKR

C.

For time:

24/18 Cal Air Bike + 10 Burpees

Dienstag, 6. Februar

Tabata Cardio Machines

Mobility: Shoulder

A.

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

1.

12 cal. ROW
12 Wall Balls
max reps sit ups

2.

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

3.

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

Montag, 5. Februar

3 min of Cardio

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

+ Squat Mobility

A.

Tabata 1: Copenhagen Plank

Tabata 2: Monster Walk

B.

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

Frontssquats or Backsquats

Set 1 = 8 reps @ 65% of 1 RM

Set 2 und 3 = 6 reps @ 70%

Set 4 und 5 = 5 reps @ 75%

C.

14 min AMRAP

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

Sonntag, 04. Februar

3 min of Cardio

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

A.

AMRAP (with a Partner) in 21 minutes

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

B.

AMRAP (with a Partner) in 21 minutes

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

Freitag, 2. Februar

3 min of Cardio

4 min. of: 10 Med Ball Pec Squats + 5 Inchworm Push Ups + 10 Ring Rows

+ Squat Mobility

A.

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

Backsquats

Set 1 = 8 reps @ 65

Set 2 und 3 = 6 reps @ 70%

Set 4 und 5 = 5 reps @ 75%

B.

24 min work...

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

C.

Tabata

L-Sit Hang on Pull Up Bar

Donnerstag, 1. Februar

3 min of Cardio

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

A.

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

Benchpress

Set 1 = 8 reps @ 70%

Set 2 und 3 = 6 reps @ 75%

Set 4 und 5 = 5 reps @ 80%

B.

Work for 20 min.

10/7 Cal. Air Bike
10 heavy Ring Rows
6-10 Matador Dips (RX+: weighted)
6 Burpee Box Jump Overs

C.

3 Sets of

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

Mittwoch, 31. Januar

3 min of Cardio

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

A.

Every 1:30 for 15 min (10 Sets)

Power Clean + 2 Front Squats

Build over the course of the sets.

B.

10 min EMOM

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

C.

12 min AMRAP

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

Dienstag, 30. Januar - Kettlebell Fun

Technique with light weight

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

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

A.

Workout

1. AMRAP 20

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

* 60 DU / 120 SU after each round

Rest: 5 min.

2. AMRAP 20

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

* 5 Push ups + 10 Pull ups
after each round

B.

Core Tabata Plank

Montag, 29. Januar

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

A.

8 min EMOM

4/4 DB Hang Clean & Jerk + 4 Burpees

B. Strength

15 min EMOM - 5 Rounds

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

C.

8 min. AMRAP

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

Cal row/ski/AB/Bike Erg/run

Wall Balls (try to go unbroken in every Set)

REST: 3 min.

6 min. AMRAP same workout

Sonntag, 28. Januar

7 min Pizzabote

+ Mobility

A.

12 min for

2.000 m row

then AMRAP

12 Burpees over Bar
12 Ground to Overhead 40/30kg

B.

12 min

80 Wall Balls

then AMRAP

10 Round of Suitcae Carry
30 DB Snatch

C.

12 min

80 Cal Ski

then AMRAP

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

Freitag, 26. Januar

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

A.

8 min EMOM

6-8 DB Snatch + 3-4 Burpees

B.

Every 4 min. for 16 min.

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

C.

Perform 100 alt. Barbell Backrack Lunges

TC: 10 min.

D.

4 Sets of

7-7-7 Triceps Curls

Perform 8-10 Ab Roll Outs after each Set

Donnerstag, 25. Januar

3 min of Cardio

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

A.

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

Push Press

Set 1 = 12 reps @ 50%

Set 2 und 3 = 8 reps @ 65%

Set 4 und 5 = 5 reps (go heavy)

B.

For time

50-40-30-20 Cal. Cardio

10-10-10-10 Power Clean

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

RX: 60/35kg

C.

For Time

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

Deadlift

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

TC: 10 min.

RX: 70/45kg

Mittwoch, 24. Januar

3 min of Cardio

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

A.

10 min EMOM

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

B.

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

Tempo Front or Back Squats x 2 reps

10 sec down / 10 sec up

C.

10 min AMRAP

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

Pull Ups
Box Jumps
Pistols

Dienstag, 23. Januar

3 min of Cardio

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

A.

1.
“Felix the Cat” - TC: 25 min.

6 Rounds for Time

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

RX+: wear a weight vest

REST: 5 min.

2.
AMRAP 10

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

B. Tabata

Kettlebell Crush Grip Hollow Flutters / Kettlebell Crush Grip L Crunches

Montag, 22. Januar

3 min of Cardio

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

A. Benchpress

Find a new 1 RM Benchpress in 12 min.

then

8 min. EMOM

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

B. "Sprint Training"

Every 4 min. for 20 min.

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

C. Tabata

Handstand Hold or Wall Walk Hold

Sonntag, 21. Januar

3 min of Cardio

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

A.

For time:

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

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

2.000 m row (1works / 1 rests)

Time Cap: 45 min.

Freitag, 19. Januar

3 min. Cardio
4 min. 10 Med Ball Pec Squats + 20 band Pull Aparts + 10/10 Single Leg Deadlift

A.

Every 2:30 min for 7:30 min.

Backsquats

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

Every 2:30 min. for 7:30 min

Frontsquats

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

B.

1 Round of

3 min ON / 30 sec Off

Ski
AB
Row

C.

AMRAP for 10 min.

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

Donnerstag, 18. Januar

3 min of Cardio

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

+ Mobility for Pistols

A.

8 min EMOM

6 Pistols + 4-6 Pull Ups or 2-3 Muscle Ups

(reduce reps if u can´t keep up)

B.

18 min work

20/16 Cal. of Cardio

8 Hang Power Cleans or Hang Power Snatch (RX+: Power Clean or Power Snatch)

4 Burpees over Bar

(sprint rounds - rest as needed)

C.

10 min EMOM

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

Mittwoch, 17. Januar

3 min of Cardio

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

+ Mobility for Shoulder

A.

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

Benchpress

Set 1 = 8 reps @ 65%

Set 2 und 3 = 6 reps @ 70%

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

B.

11 min AMRAP:

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

C.

Annie - TC-8 min.

50-40-30-20-10

Double Unders
Sit Ups

Dienstag, 16. Januar

Workout Equipment vor dem Warm Up aufbauen

Warm up: Tabata

Med Ball Clean
Burpees
Scap. Pull Ups
Med Ball Thruster
Scap Push Ups
Box Step Ups
Med Ball Deadlift
Single Under

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

A.

Workout – AMRAP 45 min.

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

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

Montag, 15. Januar

3 min of Cardio

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

A.

Find a 1 RM for the Day of

Turkish Get Up

in 10 min.

B.

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

Shoulder Press

Set 1 = 8 reps @ 65%

Set 2 und 3 = 6 reps @ 70%

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

C. Sprint Workout

21 - 15 - 9

Burpees
KB Swings
Double Unders

TC: 10 min.

D.

1 Tabata: Turkish Sit Ups

1 Tabata: Monster Walk

Sonntag, 14. Januar

5 min Rowling / 5 in Skiin

Strike @ 100m

A.

In Teams of 2

11 min for

60 DB Box Steps Ups 2x15/2x10

then AMRAP

2 Push Ups or HSPU
4 Pull Ups
6 Wall Balls

B.

11 min for

60 Cal Ski or Row

then AMRAP

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

C.

11 min for

60 Cal Air Bike

then AMRAP

4 Lanes Sandbag Lunges
4 Lanes Sled Push

Rest 3 min between workout parts

Freitag, 12. Januar

3 min Cardio

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

+ Squat Mobility

A.

8 min EMOM

6 Pistols + 6 Toes to Bar

B.

Every 2 min for 10 min. (5 Sets)

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

or

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

Build over the course of the Sets

C.

For time: 21-15-9

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

RX+: 60/40kg

Donnerstag, 11. Januar

3 min Cardio

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

+ Squat Mobility

A.

Deadlift

Every 2 min for 10 min. - 5 Sets -

Set 1 = 8 reps @ 60%

Set 2 und 3 = 6 reps @ 65%

Set 4 und 5 = 5 reps @ 70%

B.

Every 3 min for 15 min. 5 Sets

8-12 Barbell Rows
8-12 Ab Roll Outs

C.

15 min AMRAP

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

Mittwoch, 10. Januar

3 min of Cardio

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

Overhead Mobility

A.

32 min EMOM (8 Rounds)

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

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

B.

Perform 3 Sets of:

6-8 strict Pull Ups
6-8 Dips

Dienstag, 09. Januar

5 min.

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

5 min. to build up Workout weight for Deadlift

A.

AMRAP - 13 min.
1 Wall Walk

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

Rest: 3 min.

FOR TIME - TC: 13 min.
2 rounds

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

Rest: 3 min.

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

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

B.

Core Tabata

Hollow Hold / Superman

Montag, 08. Januar

3 min Cardio

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

+ Ankle Mobility + Hamstrings

A.

8 min EMOM

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

B.

12 min EMOM

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

2nd: practice Handstand Shoulder Tappings or practice Handstand Walk

3rd: 40 Double Unders or pracctice Double Unders

C.

For time - time Cap: 20 min.

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

RX+: wear vest

Sonntag, 07. Januar

3 min Cardio

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

+ Squat Mobility

A. Kjäll - Team

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

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

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

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

Freitag, 5. Januar

6 min EMOM

1st: 1-2 Rope Climbs

2nd: 10-15 Push Ups

B.

Bankdrücken

Every 2 min for 10 min. - 5 Sets -

Set 1 = 8 reps @ 65%

Set 2 = 6 reps @ 70%

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

C.

For Time

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

Time Cap: 20 min.

RX+: wear vest

Donnerstag, 04. Januar

4 min of Cardio

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

A.

For time

21-15-9

Burpees

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

TC: 10 min.

B.

Front Squats

Every 2 min for 12 min. -6 Sets -

Set 1 = 12 reps @ 40%

Set 2 = 8 reps @ 60%

Set 3,4,5,6 = 4 reps (go heavy)

C.

27-21-15-9

Shoulder to Overhead

Pull Ups

Round 27: 30/20

Round 21: 40/25

Round 15: 55/30

Round of 9: 60/35

Mittwoch, 03. Januar

3 min of Cardio

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

A.

12 min EMOM (go for Skill not for Strength)

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

2nd: 6-8 Pistols (alt.)

B.

Every 4 min for 16 min.

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

C.

3 Sets of

1 min KB Front Rack Carry left arm

1 min for: 12 V-Ups

1 min KB Front Rack Carry right arm

1 min for: 12 V-Ups

Dienstag, 02. Januar

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

A.

For time - TC: 12 min.

500m ROW

40 Thruster (30/20 kg) 
30 Pull ups

250m ROW 

20 Thruster (40/30 kg) 
15 C2B Pull ups

REST: 5 min.

B.

For time - TC 12 min.

80 DU
40 Sit ups
20 Burpees
60 DU
30 TTB
15 Burpee Box Jump Over (20/24 Zoll)
40 DU
20 TTB
10 Burpee Box Jump Over (24/30 Zoll)

REST: 5 min.

C.

For time - TC: 12 min.

1 Round for time (50/35 kg)

15 Deadlift
12 Hang Power Clean
9 Shoulder to Overhead

2 rounds (60/40 kg)

12 Deadlift
9 Hang Power Clean
6 Shoulder to Overhead

3 rounds (70/45 kg)

9 Deadlift
6 Hang Power Clean
3 Shoulder to Overhead

Sonntag, 31. Dezember

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

Freitag, 29. Dezember

3 min Cardio

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

+ Mobility for lower Back

A.

In 15 min. for Strength:

Do sets of

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

B.

AMRAP in 12 minutes

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

C.

2 Sets of

1 min KB Front Rack Carry each side

with 1 min rest after each round

Donnerstag, 28. Dezember

3 min of Cardio

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

A.

Every 3 min. for 15 min (5 Sets)

1st: 8-12 seated Shoulder Press
3rd: 8-12 Barbell Rows

B. "Maud WOD"

2 Rounds for Time

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

Time Cap: 18 min.

RX+: wear vest

C. if time

3 Sets of

8-12 Ab Roll Outs

8-12 Good Mornings

Mittwoch, 27. Dezember

3 min Cardio

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

+ ca. 3 min. Mobility for lower back

A. Skill & Strength

10 min work

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

B.

Every 2 min for 12 min. (6 Sets)

Benchpress

Set 1 = 15 reps @ 40%

Set 2 = 12 reps @ 45%

Set 3 = 8 reps @ 65%

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

C.

For time

15 – 12 – 9 – 6 – 3

Power snatch 35/25 kg
Burpees over Bar

50 DU or 75 Single Unders after each set

Time Cap: 15 min.

Sonntag, 24. Dezember

Warm Up Game

A. Heilig Abend WOD

TEAM WORKOUT

WORK: 14 min.

REST: 2 min.

1.

Buy in

1000m ROW/SKI

AMRAP

8 Box Jumps

8 Toes To Bar

8 Burpees

2.

Buy in

1000m ROW/SKI

AMRAP

2 Double DB Devil Presses

4 Pistols

80 Double under

3.

Buy in

1000m ROW/SKI

AMRAP

5 HSPU

10 Pull ups

15 Air Squats

RX+: synchron

B. Core

Freitag, 21. Dezember

3 min Cardio

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

+ Moility for Lower Back

A.

Every 3 min. for 15 min. - 5 Sets

8/8 Single Leg DB Deadlift + 10 Facepulls

B.

Every 5 min. for 15 min.

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

C.

2 Sets of

CORE Burner

20 sec. WORK / 10 sec. REST

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

D.

if time:

1 Tabata Hang on Pull Up Bar

Donnerstag, 20. Januar

1 Tabata Rope Jumps

1 Tabata Med Ball Thruster / RingRows

A.

10 min work

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

B. Test of Open Workout 21.1

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

with shorter Time Cap of 15 min.

C. Strength

18 min work

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

Mittwoch, 19. Dezember

3 min Cardio

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

A.

10 min work

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

B.

Benchpress - 5 sets

Every 2 min for 10 min.

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

C.

15 min work

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

Dienstag, 19. Dezember

Tabata Shuttle Run / Med Ball Thruster

Mobility

A.

WORK: E3MOM x 3 / Rest: 2 min.

1.

15 cal. ROW
50 DU
max. reps Wall Walks

2.

12 Burpee Box Jump Over
12 Toes to Bar
max. reps Sit ups

3.

15 Wall Balls
10 Pull ups
max. reps Push ups

4.

15 cal. SKI
10 cal. AB
max. reps air squats

B.

TABATA

PLANK / SIDE PLANK / BACK PLANK

Montag, 17. Dezember

3 min Cardio

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

A.

1 Tabata Monster Walk

1 Tabata Copenhagen Plank

B.

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

Every 2:30 min for 5 Sets

Build over the course of the sets

C.

12 min AMRAP

4 alt. Single Arm Devil Press

8 Pistols

12 Sit Ups

D.

3 Sets of

12 banded Triceps Extensions
12 V-Ups

Sonntag, 16. Dezember

6 min

8/8 Parter Med Ball Throws

8 Med Ball Partner Sit Ups

8 Ring Rows

1 Wall Walk

+Mobility with Balance Pad

A.

5 Rounds for Time (with a Partner)

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

Time Cap: 20 min.

5 min rest.

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

4 Burpee Box Jump Overs each Partner

4 Pull Ups each Partner

Time Cap: 20 min.

Freitag, 15. Dezember

3 min Cardio

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

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

A. "Moszer" Hero WOD

9 Rounds for Time

30/24 Cal Cardio
6 Air Squats
6 Pull-Ups
6 Box Jumps (20/24 in)
6 Burpees
6 Sit-Ups
6 Lunges (alternating)
6 Russian Kettlebell Swings (53/35 lb)

Wear a Weight Vest (20/14 lb)

Time Cap: 45 min.

Donnerstag, 14. Dezember

1 Tabata Rope Jumps

1 Tabata Mountain Climber/Ring Rows

A.

10 min EMOM

1st: 3-6 Chin Ups

2nd: 8/8 single Leg Calf Dips

B.

Every 4 min. for 3 Rounds

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

C.

7 min EMOM

6 DB Snatch + max reps Sit Ups

D.

1 Tabata Hang on Pull Up Bar

Mittwoch, 13. Dezember

3 min of Cardio

4 min with empty Barbell

5 Hang Power Clean
3 Front Squats
2 Push Jerk

A.

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

5 Hang Power Clean

3 Front Squats

2 Push Jerk

Increase weight over the course of the Sets

B.

Benchpress

Every 2 min. for 10 min.

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

C.

7 min AMRAP

3 Push Ups or HSPU
6 KB Swings
9 Sit Ups

D.

2 Sets of

CORE Burner

20 sec. WORK / 10 sec. REST

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

Dienstag, 12. Dezember

Warm up: Tabata Cardio Machines

A.

3 x 12 min. AMRAP / 3 min. REST

1.

10 Box Jumps
3 Burpee Pull Ups
10 Wall Balls

2.

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

3.

2 lanes Lunges
10 lanes Shuttle Run
2 lanes KB FW

B.

Core Burner

3 rounds

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

directly into...
2 rounds

20 Flutter Kicks
10 leg raises

Montag, 11. Dezember

3 min Cardio

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

A.

10 min work

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

B.

Deadlift

Every 2:30 for 12:30 min.

Set 1 = 10 reps @ 50%

Set 2 = 10 reps @ 58%

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

C. Conditioning

3 Rounds for max Reps

3 min AMRAP / 2 min rest

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

D.

If time: Tabata Plank/Starfish

Sonntag, 10. Dezember

6 min "Pizzabote"

A.

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

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

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

1 Ground to Overhead (50/30kg, RX+: 70/45kg)

2 Pull-Ups or Muscle Ups

3 Handstand Push Ups or Push-Ups

4 Box Jumps (24”/20”)

5 Wall Balls (9/6kg)

6 Dumbbell Snatch (22,5/15kg)

7 Sit-Ups

8 Pistols (oder 16 Air-Squats)

9 Kettlebell Swings American Style (24/16kg)

10 Toes-to bar

11 Front Squats (50/30kg, RX+: 70/45kg)

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

(

Round 1 = 1

Round 2 = 2,1

Round 3 = 3,2,1

Round 4 = 4,3,2,1

...

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

Freitag, 08. Dezember

3 min Cardio

8 min work:

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

A.

8 min AMRAP

5 Pull Ups
10 Push Ups
15 Air Squats

3 min rest

8 min AMRAP

5 Push Press 40/30kg

10 Backrack Lunges 40/30kg

15 Sit Ups

C. Strength

work for 15 min.

8-12 Single Arm Row on Bench

8-12 Ab Roll Outs

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

Donnerstag, 07. Dezember

3 min Cardio

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

A.

10 min EMOM

8 KB Swings am. Style + 8 Sit Ups

B.

12 min EMOM

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

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

C.

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

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

Rest only 15 sec between Sets

Mittwoch, 06. Dezember

3 min Cardio

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

A.

Every 3 min for 12 min. (4 Rounds)

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

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

B.

3 Rounds for max reps/cal. of

1 min row or ski
1 min Wall Balls

4 min rest

3 Rounds for max reps/cal. of

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

C.

10 min EMOM

1st: 3-8 Chin Ups or 3 BMU

2nd: 8 Pistols

Dienstag, 05. Dezember

3 min Cardio

Warm Up Special Julia

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

A.

WORKOUT – TC: 45 min.

5 rounds for time (40/30kg)

12 Hang Power Clean
23 Shoulder to OH

For time

23 Burpee Pull ups
12 HSPU
5 BBJOWWBBJO

5 rounds for time (35/25kg)

12 Hang Power Snatch
23 OH-Squats

For time

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

5 rounds for time

12 Toes To Bar
23 Sit Ups

For time

23 cal. SKI
12 Wall Balls
5 Push Ups

B.

Core Tabata

Mountain Climber/ Turkish Sit Ups

Montag, 04. Dezember

3 min Cardio

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

A.

8 min EMOM

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

B.

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

10 Good Mornings + 10 weighted Sit Ups

go heavy in Round 3,4,5

C.

For Time

24-18-10

DB Burpees

DB Box Step Ups

TC: 15 min.

RX: 2x22,5/2x15kg

Sonntag, 03. Dezember

5 min rowling / 5 min skiing

Strike @ 100m

+ Stretching

A.

For Time (with a Partner):

860 meter Ski or Row

86 Push-Ups
(Partner holds Hollow Hold)

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

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

860 meter Ski or Row

TC: 18 min.

B.

20 Rounds (with a Partner) For Time

4 Clusters 70/45
8 Bar-Facing Burpees

Then: 80 Cal. Air Bike

TC: 18 min.

Freitag, 1. Dezember - Christmas Party Workout

Warm up (eigenständig)

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

A.

8 min AMRAP

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

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

- 4 min. rest -

B.

8 min AMRAP

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

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

- 4 min. rest -

C.

8 min AMRAP

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

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

- 4 min. rest -

D.

8 min AMRAP

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

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

- 4 min. rest -

Freitag, 01. Dezember

3 min Cardio

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

A.

12 min work

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

B.

For time

100 Backsquats 40/30kg)
100 Sit Ups

(partioned any way!)

TC: 12 min.

C.

3 Rounds for time - TC- 15 min.

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

Donnerstag, 30. November

3 min Cardio

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

+ Box Squat Mobility + Prayer Stretch

A.

20 min EMOM (5 Rounds)

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

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

3rd: 4 Box Jumps for Height

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

5th: 8 Ab Wheel Roll Outs

B.

8 Rounds for time

15/12 Cal row/ski/bike

5-10 Toes to Bar

5 DB Hang Squat Cleans

TC: 18 min.

Mittwoch, 29. November

3 min Cardio

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

A.

For time

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

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

Time Cap: 16 min.

B.

Benchpress

Every 2,5 min for 15 min.

Set 1 = 15 reps @ 40%

Set 2 = 12 reps @ 45%

Set 3 = 8 reps @ 53%

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

C.

1 Tabata

Plank Jacks/Flutter Kicks

Dienstag, 28. November

Tabata Shuttle Run / DB Snatch light weight

A.

„Hold on to it!“ - TC: 12 min.

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

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

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

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

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

REST: 5 min.

B.

“Keep it Up!"

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

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

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

REST: 5 min.

C.

„Plain and Simple“ - TC: 7 min.

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

Original: C2Bike

D.

CORE Burner

3 rounds

20 sec. WORK / 10 sec. REST

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

Montag, 27. November

3 min Cardio

20 banded Shoulder Dislocates

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

A.

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

Hang Power Snatch (RX+: Snatch)

Set 1-2 = 3 reps @ 60%

Set 3-4 = 2 reps @ 70%

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

B.

18 min work

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

C.

1 Tabata Copenhagen Plank

1 Tabata Monster Walk

Sonntag, 26. November

5 min rowling / 5 min skiing

Strike @ 100m

+ Stretching

A.

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

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

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

TC: 40 min.

B.

1 Tabata Plank Jacks

Freitag, 24. November

3 min Cardio

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

A.

8 min EMOM

8 DB Snatch + 4 Burpees

B.

18 min work

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

C.

Every 3 min for 12 min.

8-12 Sitting Shoulder Press
1 Lane heavy Rope Pull

build over the course of the Sets

Donnerstag, 23. November

3 min Cardio

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

A.

10 min EMOM

3-6 HSPU or Push Ups + 8 Sit Ups

B.

20 min AMRAP

30/24 Cal. Row/Ski/AB

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

C.

7 min AMRAP

10 DB Snatches (22,5/15kg)

3 Muscle Ups (sc. Pull Ups)

Mittwoch, 22. November

3 min Cardio

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

+ Squat Mobility

A.

10 min EMOM

1st: 4 Box Jumps for Height

2nd: 20 Ring Rows

B.

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

Backsquat

Set 1 = 5 reps @ 60%

Set 2 = 5 reps @ 68%

Set 3 = 5+ @ 76%

C.

Open Prep:

Open Workout 20.2

AMRAP in 20 minutes

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

Dienstag, 21. November

3 rounds with empty BB

20 Single Under
5 Power Clean
10 Lunges
5 Shoulder Press

Athena WOD

TC: 45 min.

„P-Party“: AMRAP 12 min.

4 Curtis P’s (50/35kg)
25 Sit ups

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

REST: 2 min.

„Optimus Prime“: 2 ROUNDS FOR TIME

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

Rest 3 min.

„4th Quarter“: 3 ROUNDS FOR TIME

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

Tabata

Handstand Hold

Montag, 20. November

3 min Cardio

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

Conditioning 1

12 min EMOM

1st: 10 Burpees

2nd: max reps Wall Balls

5 min. rest

Conditioning 2

8 Rounds for time

12/9 Cal AB + 10 Pull Ups

TC: 12 min.

Strength

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

Benchpress

Set 1 = 5 reps @ 60%

Set 2 = 5 reps @ 68%

Set 3 = 5+ @ 76%

Sonntag, 19. November

Tabata Shuttle Run / Med Ball Thruster

Tabata Shuttle Run / Ring Rows

A.

AMRAP (with a Partner) in 12 minutes

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

Partners switch after each full round.

B.

AMRAP (with a Partner) in 12 minutes

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

Partners switch after each full round.

C.

AMRAP (with a Partner) in 12 minutes

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

Partners switch after each full round.

Freitag, 17. November

3 min Cardio

Burgener Warm Up

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

A.

10 min EMOM

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

B.

12 min AMRAP

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

C.

Every 3 min for 9 min. (3 Sets)

all out banded Lat Pull Downs (each side)

Donnerstag, 16. November

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

A.

8 min EMOM

6 DB Snatches + 8 Sit Ups

B.

Every 2:30 min.

Sumo Deadlift

5-5-5-5 (for load)

C.

"Diane"

For Time:

21-15-9

Deadlift 102/70kg
HSPU

TC: 10 min.

D.

if time: 3 Rounds of

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

Mittwoch, 15. November

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

A.

work for 20 min.

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

B.

12 min AMRAP

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

C.

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

Benchpress

Set 1 = 5 reps @ 60%

Set 2 = 5 reps @ 68%

Set 3 = 5+ @ 76%

Dienstag, 14. November - Open Feeling

6 min. EMOM with light weight/ empty BB

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

A.

18.5 = 12.5 = 11.6 - AMRAP in 7 min.

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

REST: 4 min.

11.5 (3/4) - AMRAP in 15 min. (Original: AMRAP in 20 min.)

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

REST 4 min.

20.1.

10 Rounds for Time - TC: 15 min.

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

B.

CORE TABATA - If Time

Hollow Hold / Superman

Montag, 13. November

3 min Cardio

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

A.

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

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

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

B.

Every 4 min for 8 min. (2 Rounds)

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

C.

1 Tabata Monster Walk

1 Tabata Copenhagen Plank

Sonntag, 12. November

7 min. Pizzabote

A.

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

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

8 Rounds Hurdle Sprint

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

8 Rounds Hurdle Sprint

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

8 Rounds Hurdle Sprint

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

8 Rounds Hurdle Sprint

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

8 Rounds Hurdle Sprint

Time Cap: 40 min.

B.

Tabata Starfish / Ring Rows

Freitag, 10. November

3 min of Cardio

5 min.:

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

Mobility for Shoulder & Lower Back

A.

For time - TC 8 min.

6-12-18-24-30

KB Swings
Wall Balls

5 min. rest

B.

For time - TC 8 min.

6-12-18-24-30

DB Snatch 22,5/15
Sit Ups

C.

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

Start with light weight!!!

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

Donnerstag, 9. November

3 min of Cardio

5 min.:

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

A.

10 min EMOM

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

B. Strength

Every 3 min. for 12 min.

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

C. "The Chief"

Five 3-minute AMRAPs in 19 minutes

AMRAP in 3 minutes

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

1 minute Rest after each 3-minute AMRAP

Mittwoch, 8. November

3 min of Cardio

4 min. with empty Barbell

5 Deadlift
5 Power Clean
5 Front Squats
5 Shoulder Press

A. Bear Complex

Work up to a heavy Set of "Bear Complex"

in 10 min.

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

B.

Every 4 min. for 16 min.

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

C.

Work up to a NEW 6RM Backsquat in 5 Sets

Start with light weight!!!

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

Dienstag, 7. November

6 min.

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

A.

7 min. WORK / 2 min. REST - 2 rounds

1.

6 TTB
12 Sit ups
30 sec. Plank

2.

2 HSPU
4 Burpees
6 Pistols

3.

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

Montag, 6. November

7 min. of:

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

A.

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

Start with light weight!!!

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

6 Deadlift
6 Benchpress

B.

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

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

C.

Every 4 min for 12 min. (3 Sets)

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

Sonntag, 05. November

6 min.:

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

Mobility

Teamwod with a Partner

12 min AMRAP

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

Push Press 40/30
Barbell Lunges 40/30

- 3 min rest -

12 min AMRAP

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

Cal Air Bike
Lanes of Hurdle Sprint

- 3 min rest -

12 min AMRAP

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

Box Jump Overs
DB Snatch
Pull Ups

Freitag, 3. November

3 min of Cardio

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

+ Squat Mobility

A.

5 min EMOM

10 Wall Balls + 5 Burpees

B.

For Load

Banded Sumo Deadlift

4-4-4-4

2:30 min./Set

C. "Cindy"

20 min AMRAP

5 Pull Ups

10 Push Ups

15 Air Squats

D.

1 Tabata

Lying Reverse Flys / Handstand

Donnerstag, 2. November

3 min of Cardio

3 Rounds: 10 Glute Bridges + 10 Goblet Squats + 10 lying Reverse Flys

A.

6 min EMOM

6 DB Snatch + 4 Burpees - go for speed!

B.

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

Backsquats

Set 1 = 7 reps @ 62%

Set 2 = 5 reps @ 70%

Set 3 = 3+ @ @ 78%

B.

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

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

C.

2 Sets of

30 sec V-Ups

30 sec Hollow Hold

30 sec Flutter Kicks

D.

If time: 1 Tabata Barbell Biceps Curls

Mittwoch, 1. November - Restday

Dienstag, 31. Oktober - Happy Halloween

Warm Up: Tabata Single Under / DB Deadlift

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

A. HALLOWOD - TC: 45 min.

3 Rounds for Time

*

2 Clean & Jerk
*

3 SA Devil Presses
2 Clean & Jerk
*

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

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

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

Rest 3 minutes after each round

*
1. Round: 100 SU/ 50 DU

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

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

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

Montag, 30. Oktober

7 min.

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

A.

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

Benchpress

Set 1 = 7 reps @ 62%

Set 2 = 5 reps @ 70%

Set 3 = 3+ @ @ 78%

B.

Work for 20 min.:

18/13 Cal. Cardio Sprint
2 rope climps
6 Burpee Box Jumps Overs
10 Benchpress @ 50%

C.

3 Sets of

10 Rear DB Fly
8 Ab Roll Outs

Sonntag, 29. Oktober

5 min. rowling / min. skiing

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

A.

15 min. AMRAP with a Partner

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

B.

8 min AMRAP with a Partner

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

C.

For time with a Partner

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

TC: 18 min.

Freitag, 27. Oktober

3 min of Cardio

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

Mobility for Shoulder

A.

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

Shoulder Press

Set 1 = 7 reps @ 62%

Set 2 = 5 reps @ 70%

Set 3 = 3+ @ @ 78%

B.

Every 2 min. for 24 min. 3 Rounds

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

C.

1 Tabata Monster Walk

Donnerstag, 26. Oktober

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

Mobility for Lower Back

A.

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

Deadlift

Set 1 = 7 reps @ 62%

Set 2 = 5 reps @ 70%

Set 3 = 3+ @ @ 78%

B.

12 min EMON - 4 Rounds

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

C.

Every 4 min for 12 min - 3 Rounds

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

Mittwoch, 25. Oktober

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

A.

Flight Simulator

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

unbroken reps of DU

Time Cap. 10 min.

scaled: 40 reps is your Point of Return

RX+: 55 reps is your Point of Return

B.

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

Benchpress

Set 1 = 7 reps @ 62%

Set 2 = 5 reps @ 70%

Set 3 = 3+ @ @ 78%

C.

Every 2 min for 20 min. (10 Rounds)

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

D.

if time

Tabata Handstand

Dienstag, 24. Oktober

3 rounds

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

A.

WORKOUT - Clock runs 45 min.

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

Rest: 3 min.

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

Rest: 3 min.

50 Alternating Pistols
30 Pull ups
10 Front Squats

Rest: 3 min.

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

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

B.

Core Work

3 rounds

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

Rest: 30 sec.

Montag, 23. Oktober

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

+ Mobility for Squat

A.

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

Backsquat

Set 1 = 7 reps @ 62%

Set 2 = 5 reps @ 70%

Set 3 = 3+ @ @ 78%

B.

12 min EMOM

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

C.

8 min AMRAP

3 Push Ups or HSPU
6 DB Snatch
9 Sit Ups

Sonntag, 22. Oktober

7 min Pizzabote

A.

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

Bar Facing Burpees

Rest 1 minute

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

Macho Man Complex (45/30 kg)*

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

Rest 1 minute

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

B.

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

2 Rope Climbs
20 Partner Wall Balls
20 Box Jump Overs

C.

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

20 Cal Ski
4 Rounds Hurdle Run (each Partner)

%

Freitag, 20. Oktober

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

+ Ankle Mobility

A.

Flight Simulator

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

unbroken reps of DU

Time Cap. 10 min.

scaled: 40 reps is your Point of Return

RX+: 55 reps is your Point of Return

B. Evil Emom

EMOM for 14 minutes

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

C.

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

Lanes of Shuttle Run

Toes to Bar or KHR or Sit Ups

Single Arm KB Box Step Ups (Front Rack Position)

TC: 16 min.

Donnerstag, 19. Oktober

7 min.

10 lying reverse Flys
10 Med Ball Thruster
10 Ring Rows
10 banded Shoulder Dislocates

A.

10 min EMOM

5 Wall Balls
5 Push Ups or HSPU

(reduce reps if u can´t keep up!)

B.

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

Backsquats

Set 1 = 5 reps @ 57%

Set 2 = 5 reps @ 65%

Set 3 = 5+ @ @ 73%

C.

14 min AMRAP

4/4 Single Arm DB Hang Clean & Jerk

8 Pistols (alt.)

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

Mittwoch, 18. Oktober

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

2 Rounds: 10 Ring Rows + 10 Sit Ups

A.

10 min EMOM

1st: 4-10 Strict Pull Ups

2nd: 20-40 DU or DU-Versuche or Cross Overs

B.

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

Deadlift

Set 1 = 5 reps @ 57%

Set 2 = 5 reps @ 65%

Set 3 = 5+ @ @ 73%

C.

Every 5 min for 20 min.

4 Rounds of Hurdle Spring

1 Rope Climb

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

D.

Tabata 1: Hang on Pull Up Bar

Dienstag, 17. Oktober

6 min.

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

A.

For time, TC: 45 min.

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

40 Pull Ups
40 Burpees

B.

CORE TABATA Hollow Hold/ Superman

Montag, 16. Oktober

8 min Work

12 lying reverse flys

12 Ring Rows

12 Plate Thruster

12 banded Shoulder Dislocates

A.

8 min EMOM (for speed)

6 Hang Power Clean +4 Burpees over Bar

B.

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

Benchpress

Set 1 = 7 reps @ 52%

Set 2 = 7 reps @ 60%

Set 3 = 7+ @ @ 68%

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

C.

5 Rounds for time...

300 m row

3 Deadlifts

30 Double Unders (or 50 DU)

3 Squat Cleans

TC: 16 min.

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

D.

If time:

1 Tabata Single Leg V-Ups

Sonntag, 15. Oktober - Team

5 min rowing / 5 min skiing

Strike @ 100m

A.

12 min AMRAP

Partner A completes:

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

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

3 min rest

B.

12 min AMRAP with Partner - 1 works / 1 rests

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

3 min rest

C.

12 min with Partner - 1 works / 1 rests

max Cal Row

3 min rest

Freitag, 13. Oktober

3 min of Cardio

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

A.

6 Rounds for time

10 DB Snatch 22,5/15kg

25 CrossOver / or 50 Double Under / or 100 Single Under

Time Cap: 12 min.

B.

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

Deadlift

Set 1 = 7 reps @ 52%

Set 2 = 7 reps @ 60%

Set 3 = 7+ @ @ 68%

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

C.
Every 4 min. for 12 min.

20 strict banded Pull Ups + 10 Ab Roll Outs

Donnerstag, 12. Oktober

3 min of Cardio

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

A.

16 min AMRAP

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

B.

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

Benchpress

Set 1 = 7 reps @ 52%

Set 2 = 7 reps @ 60%

Set 3 = 7+ @ @ 68%

C.
Every 4 min. for 12 min.

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

Mittwoch, 11. Oktober

4 min of Cardio

A.

8 min. work

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

B.

2 Rounds For Time

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

Time Cap: 16 min.

C.

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

Backsquat

Set 1 = 7 reps @ 52%

Set 2 = 7 reps @ 60%

Set 3 = 7+ @ @ 68%

D.

Tabata

1st: WallWalk Hold or Handstand Hold

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

Dienstag, 10. Oktober

Warm up:
Tabata Shuttle Run / Med Ball Thruster

A.

WORKOUT
WORK: 10 min. / REST: 2 min.

1.

1000m ROW
AMRAP

2 Wall Walks
20 Box Jumps

2.

1000m SKI
AMRAP

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

3.

1000m RUN
AMRAP

10 Toes to Bar
20 Sit ups

4.

70 cal. AB
AMRAP

5 Burpees
10 Wall Balls

Montag, 9. Oktober

8 min work

10 banded Press (1 band / 2 DB)

10 Ring Rows

10 Goblet Squats

20 Mountain Climbers

A.

10 min AMRAP

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

B.

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

Shoulder Press

Set 1 = 7 reps @ 50%

Set 2 = 7 reps @ 55%

Set 3 = 7 reps @ 60%

C.

Every 5 min. for 15 min.

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

Sonntag, 08. Oktober

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

A.

12 min AMRAP

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

Partner B: 10 Wall Balls + 10 Cal Ski

Switch after each Round

B.

12 min AMRAP

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

Partner B: Plank Hold

Switch after each Round

C.

12 min AMRAP

Parter A: 100 Single Unders

Partner B does 1 Round of Macho Man:

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

Switch after each Round

- 3 min rest after each AMRAP -

Freitag, 6. November

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

+ Mobility for Shoulder

A.
10 Rounds for time

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

TC: 10 min.

B.

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

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

C.
10 min AMRAP

go for max reps Sit Ups

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

Donnerstag, 5. Oktober

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

Mobility for Shoulder

A.
CF Benchmark Workout „Ellen“

3 rounds for Time (TC: 14 min.)

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

B.

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

Benchpress

Set 1 = 7 reps @ 52%

Set 2 = 7 reps @ 60%

Set 3 = 7+ @ @ 68%

C.

1 Tabata Monster Walk

1 Tabata Copenhagen Plank

Mittwoch, 4. Oktober

3 min of Cardio

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

A.

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

8-12 Ab Roll Outs
8-12 Landmine Rows

B.

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

20/15 Cal on a machine (1. rower / 2. ski erg / 3. AB)
2 Lanes Singel Arm DB Overhead Lunges (switch Hand after each Lane)

C.

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

Backsquat

Set 1 = 7 reps @ 52%

Set 2 = 7 reps @ 60%

Set 3 = 7+ @ @ 68%

Dienstag, 3. Oktober

Tabata Cardio Machines

2 rounds

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

A.

WORKOUT in Teams of 2

On a running clock for 45 min.

1000m SKI

AMRAP for 10 min.

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

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

1 Power Snatch
3 Overhead Squats
5 Burpees over Bar

1000m ROW

AMRAP for 10 min.

200m RUN
20 Partner Sit Ups
20 Partner Wall Balls

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

5 Deadlift
3 Hang Power Clean
1 Shoulder to Overhead

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

Montag, 02. Oktober

3 min Cardio

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

A1.

3 Rounds of 3 min./1 min rest

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

3 Rounds of 3 min./1 min rest

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

4 min rest

A2.

3 Rounds of 3 min./1 min rest

40 Sit Ups + max reps Pull Ups

3 Rounds of 3 min./1 min rest

40 KB Swings + max reps DB Benchpress (light weight)

4 min rest

B.

iif time: Tabata Plank

Sonntag, 1. Oktober

5 min. light weight

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

A) in teams of 2

22 min. AMRAP

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

DB: 2x22,5/15kg

REST: 5 min.

B) in teams of 2

FOR TIME - TC 22 min.

100 Thruster
75 Pull Ups
50 Single Arm Devil Presses

iif time left: max. Cal. row or ski

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

Freitag, 29. September

3 min Cardio

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

Mobility: Chest/Shoulder/Ankle

A)

For time - TC: 10 min.

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

Pull Ups
KB Swings

B)

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

Benchpress

Set 1 = 5 reps @ 57%

Set 2 = 5 reps @ 65%

Set 3 = 5+ @ @ 73%

C)

For time - TC: 10 min.

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

Toes to Bar
Push Ups

Donnerstag, 28. September

3 min Cardio

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

A)

10 min EMOM - (move AFAP)

4 Cluster 30/20kg

4 Burpees over Bar

B)

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

Backsquat

Set 1 = 5 reps @ 57%

Set 2 = 5 reps @ 65%

Set 3 = 5+ @ @ 73%

C)

For time

30-20-10

Pistols
Double Unders

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

Time Cap: 15 min.

Mittwoch, 27. September

3 min Cardio

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

A)

For Time - TC: 10 min.

30-20-10

Sit Ups

DB Snatch (light weight)

TC: 10 min.

B)

work up to training weight, then...

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

Deadlift

Set 1 = 5 reps @ 57%

Set 2 = 5 reps @ 65%

Set 3 = 5+ @ @ 73%

C)

9 min AMRAP

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

D)

if time: 1 Tabata Plank - step in/out

Dienstag, 26. September

400m RUN

2 rounds

10 Deadlift
8 Squat Cleans
6 Scap Pull Ups
4 Burpees

A)

LUMBERJACK 20 (+), TC 45 min.:

Buy in:
1000m RUN

20 Deadlifts (275/185 lb)
400 meter Run

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

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

20 Burpees
400 meter Run

20 Chest-to-Bar Pull-Ups
400 meter Run

20 Box Jumps (24/20 in)
400 meter Run

20 Dumbbell Squat Cleans (45/35 lb)
400 meter Run

Cash Out:

AMRAP

50 DU
20 Sit ups

Montag, 25. September

10 min work

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

A)

10 Rounds for time

5 Wall Balls

3 HSPU

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

TC: 10 min.

B)

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

Shoulder Press

Set 1 = 5 reps @ 57%

Set 2 = 5 reps @ 65%

Set 3 = 5+ @ @ 73%

C)

4 Rounds for max reps:

1 min Burpee Box Jump Overs 24/20"

1 min Plate Overhead Lunges

Sonntag, 24. September

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

Fast Squat Mobility

in Teams of 2

A)

18 min AMRAP

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

B)

18 min AMRAP

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

4 min rest between AMRAPS

Freitag, 22. September

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

Lacrosse Rolling Shoulder/Chest

A)

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

Benchpress

Set 1 = 5 reps @ 57%

Set 2 = 5 reps @ 65%

Set 3 = 5+ @ @ 73%

B)

Every 4 min for 12 min.

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

C)

"Annie"

For time

50-40-30-20-10

Double Unders
Sit Ups

Donnerstag, 21. September

3 min of Cardio

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

A)

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

Deadlift

Set 1 = 5 reps @ 57%

Set 2 = 5 reps @ 65%

Set 3 = 5+ @ @ 73%

B)

Power Clean

Every 3 min. for 3 rounds (9 min)

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

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

C)

20 min work

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

Mittwoch, 20. September

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

Mobility: 10/10 Best Stretch

A)

8 min. EMOM

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

B)

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

Backsquats

Set 1 = 7 reps @ 52%

Set 2 = 7 reps @ 60%

Set 3 = 7+ @ @ 68%

C)

16 min AMRAP

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

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

Dienstag, 19. September

Tabata Shuttle Run / Box Step ups

3 rounds with empty BB

8 Deadlift
8 Hang Power Clean

45 min. on a Running clock

Wokout

FOR TIME

500m ROW/SKI

30 Hang Power Cleans
10 Burpee Box Jump Overs

500m ROW/SKI

20 Hang Power Cleans
20 Burpee Box Jump Overs

500m ROW/SKI

10 Hang Power Cleans
30 Burpee Box Jump Overs

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

REST: 5 min.

if time left...

AMRAP

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

Montag, 18. September

8 min work:

8 Cossack Squats

4 Inchworm Push Ups

8 Ring Rows

4/4 best Stretch

A.

Tempo Front Squats

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

2 Frontsquats (10 sec down / 10 sec up)

B. "Bradshaw"

10 Rounds for Time

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

TC: 25 min.

Sonntag, 17. September

Warmup: "Roxanne"

In Teams of 2 (you go / I go)

9 min work in each AMRAP / 3 min rest.

AMRAP 1

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

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

AMRAP 2

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

Wall Balls
Cal Ski Erg und...

AMRAP 3

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

Sit Ups
Handstand Push Ups (sc. Push Ups)

AMRAP 4

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

Rounds of Hurdle Sprint
Cal. Air Bike

Freitag, 15. September

3 min of Cardio

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

A)

12 min AMRAP

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

B)

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

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

C)

Every 3 min for 12 min (4 Sets)

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

D)

1 Tabata Monster Walk

Donnerstag, 14. September

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

Mobility

A.

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

Deadlift/Benchpress/Shoulder Press/Backsquat

B.

8 min AMRAP

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

D.

(if time left)

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

Mittwoch, 13. September

8 min work

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

A.

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

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

B.

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

For Time:
21-15-9

Sumo Deadlift High-Pulls (95/65 lb)

Handstand Push Ups or Push Ups

C. if time

Tabata V-Ups or Sit Ups or Leg Raises

Dienstag, 12. September

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

A.

12 min. WORK / 3 min. REST

1. Burpee Hell

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

2. Core

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

3. Engine

200m RUN
250m SKI
300m ROW

Montag, 11. September

8 min work

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

A.

12 min EMOM

1st: 10-14 Cross KB Swings

2nd: 1 Lane Sandbag Lunges

B.

i5 Rounds for Time:

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

TC: 15 min.

C. 1 mile Run or 2.000m row or ski

Sonntag, 10. September

1 min Sinle Unders

1 min Box Step Ups

1 min Plank with feet step in/out

1 min Inchworm Push Ups

1 min Shoulder Dislocates

A.

in Teams of 2

9 min AMRAP

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

3 min rest

9 min AMRAP

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

3 min rest

9 min AMRAP

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

3 min rest

9 min AMRAP

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

3 min rest

Freitag, 08. September

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

A.

8 min. EMOM

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

B.

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

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

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

C.

8 min EMOM

6-10 Pistols

C.

3 Sets of

30 Weighted Russian Twists Directly into 20 Slow Knee Tucks

Donnerstag, 07. September

3 min of Cardio

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

+ Squat Mobility

A. "Incredible Hulk"

(Benchmark WOD)

AMRAP in 20 minutes

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

B.

Work for 16 min.

1 Lane Rope Pull/Sled Push

500m Row or Ski or 400m run

C.

Tabata 1 Plank Step In/Out

Mittwoch, 06. September

3 min of Cardio

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

A.

Work up to a heavy Triple Hang Power Snatch in 8 min. (RX+: Hang Squat Snatch)

B.

8 min AMRAP

8 Hang Power Snatches 30/20kg

6 Toes to Bar

4 Burpees over Bar

C.

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

Benchpress

7-7-7-7-7+

D.

1 Tabata

Barbell Biceps Curls

Dienstag, 05. September

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

A.

TC: 40 min.

1000m RUN

3 rounds of

9 Toes To bar
12 Box Jumps
15 Sit ups

1000m ROW/SKI

3 rounds of

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

1000m ROW/SKI

3 rounds of

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

1000m RUN

B.

TABATA, if time

Dead Hang on PU Bar

Montag, 04. September

3 min of Cardio

3 Rounds: 10 Ring Rows + 10 DB Deadlift

Mobility for lower back

A.

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

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

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

3rd: 1 min row or ski sprint

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

B.

2 Sets for max reps (12 min)

1:30 min Med Ball Clean

1:30 min Burpees over Med Ball

1:30 min Wall Balls

1:30 min REST

C.

1 Tabata Single Leg V-Ups

Freitag, 01. September

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

+ fast Mobility

A.

work for 16 min.

40 sec work / 20 sec rest

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

B.

"The Chief"

Five 3-minute AMRAPs in 19 minutes

AMRAP in 3 minutes

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

Then Rest 1 minute
Repeat 5 times

C.

1 Tabata L-Sit hanging on Pull Ups Bar

Donnerstag, 31. August

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

+ Ankle Stretch

A.

10 min EMOM

1st: 3-4 Box Jumps for Height

2nd: 3-6 strict Pull Ups

Set up weight and Equipment in 10 min.

B.

For Time

30 Alternating Dumbbell Snatches 22,5/15kg

30 Deadlifts 40/30

30 Backsquats 40/30 (clean from ground)

30 Push-Ups

30 Hang Cleans 40/30

30 Wall Ball Shots 9/6

30 Kettlebell Swings 24/16

30 Burpees over Bar

30 Shoulder-to-Overheads 40/30

Cash Out: 20/14 Cal Air Bike

Time Cap: 30 min.

Mittwoch, 30. August

3 min of Cardio

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

+ Squat Mobility

A.

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

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

Build over the course of the sets.

B.

8 min EMOM

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

C.

12 min AMRAP

3 Muscle Ups or 6 Pull Ups

6 Handstand Push Ups or Push Ups

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

D.

3 Sets of

12 V-Ups

6-8 Matador Dips

Dienstag, 29. August

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

A.

7 min. WORK / 3 min. REST

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

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

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

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

B.

CORE TABATA (if time)

Hollow Hold/ Superman

.

Montag, 28. August

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

A.

work for 12 min

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

B.

Benchpress

Every 2:30 min. for 15 min.

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

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

C.

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

Pull Ups

Wall Balls

TC: 10 min.

Sonntag, 27. August

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

A.

45 min AMRAP (in Teams of 3)

Partner A: 400 m run / or 500m row / or 500 m ski

Partner B performs AMRAP:

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

Partner C: Rest

All partners rotate when Partner A finishes the run.

Count the Barbell Rounds.

Freitag, 25. August

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

+ Triceps Lacrosse Rolling

A.

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

10 Pendlay Rows + 8 Ab Roll Outs

B.

Benchpress

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

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

C.

12 min. AMRAP

20/16 Cal on Cardion Machine

12 Barbell Overhead Lunges

Donnerstag, 24. August

Work for 8 min.

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

A. Wilhelm Tell

For Time - TC: 40 min.

3 Rounds of:

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

Directly into, 10-8-6 reps of:

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

Then, perform 200 meter Sandbag Carry

Directly into, 20-15-10 reps of:

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

Then, perform 200 meter Sandbag Carry

Directly into:

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

Finally, 3 Rounds of:

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

B.

if time left

Tabata Hang on Pull Up Bar

Mittwoch, 23. August

3 min Cardio

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

Mobility lower Back

A.

Every 3 min for 15 min (5 Sets)

8 Kneeling Single Arm DB Shoulder Press
8 Landmine Rows

Go heavy in Set 3,4,5

C.

14 min EMOM

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

D.

Tabata 1

Copenhagen Side Plank

Tabata 2

Monster Walk

Dienstag, 22. August

Warm up with an Empty BB - 3 rounds:

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

5 -7 min. to find Workout Weight

A.

WORKOUT - on a running clock for 45 min.

400m RUN

4 rounds

5 Toes To Bar
10 Box Jumps
5 PU / C2B

200m RUN after 2 rounds

4 rounds (RX: 40/30 kg)

3 Power Snatch
5 Overhead Squats
7 Bar Facing Burpees

200m RUN after 2 rounds

4 rounds

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

200m RUN after 2 rounds

4 rounds (RX: 40/30kg)

3 Deadlift
5 Hang Power Clean
7 Shoulder To Overhead

200m RUN after 2 rounds

4 rounds

30 Double Under
10 Pistols
3 HSPU

200m RUN after 2 rounds

400m RUN

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

Montag, 21. August

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

Mobility for Squat

A.

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

Front Squat

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

B.

8 min EMOM

2 Backsquats for speed @ 75% of 1RM

C.

AMRAP in 12 minutes

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

D.

3 Sets of 8-10 reps Reverse DB Flys

Sonntag, 20. August

8 min EMOM

1st: Rope Jump

2nd: Air Squat

3rd: Med Ball Press

4th: Dog Toes Taps

A.

AMRAPS (with a Partner)

11 min AMRAP

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

4 min rest

11 min AMRAP

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

4 min rest

11 min AMRAP

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

4 min rest

Freitag, 18. August

7 min:

1 Lane Bear Walk

1 Lane Bear Crawl

1 Lane Frog Jumps

1 Lane Rabbit

1 Lane Worm

A.

Flight Simulator

UNBROKEN DOUBLE UNDER

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

TC: 10 min

sc. unbroken Single Unders or practice DU

B.

Every 2 min for 16 min.

Benchpress

Set 1 = 8 x 55%

Set 2 = 6 x 67%

Set 3 = 4 x 73%

Set 4 = 2 x 79%

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

C.

12 min. AMRAP

4 Man Maker

10 Sit Ups

4 Pull Ups or Muscle Ups

Donnerstag, 17. August

3 min Cardio

2 Rounds: 10 Sit Ups + 4 Inchworm Push Ups + 10 Ring Rows

+ Mobility Shoulder

A.

10 min EMOM

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

2nd: 2 Wall Walks or practice Handstand Walk

B.

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

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

C.

1 Tabata

Plank with Jumping Feet

Mittwoch, 16. August

8 min work

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

B.

Every 2:30 min for 12:30 min.

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

Build over the Course of the Sets.

C. "The Payne Train" Hero WOD

300 meter Run

5 Rounds of Cindy*

300 meter Run

4 Rounds of Cindy*

300 meter Run

3 Rounds of Cindy*

300 meter Run

2 Rounds of Cindy*

300 meter Run

1 Round of Cindy*

300 meter Run

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

TC: 30 min.

Dienstag, 15. August

6 min.

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

Mobility Shoulder + Wrists

A.

Workout der Box Battles der Fitness Bundesliga 2023

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

Buy in: 24 Pull Ups

5 rounds of

3 Wall Walks
9 Toes to Bar
12 Box Jumps Over

3 min. REST

5 rounds

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

RX: 22,5 / 15 kg

B.

Finisher

EMOM 12

Plank Hold
Wall sit
Hollow Hold/Superman
Air Squats

Montag, 14. August

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

Mobility for Lower Back

A.

12 min EMOM

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

B.

Devils Tale

20 min AMRAP

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

C.

4 Rounds with 30 sec Sets of:

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

Sonntag, 13. August - Team

7 min Pizzabote

A. in Teams with Partner

11 min for

10 Cal Ski
max Lanes Rope Pull & Sled Push

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

- 3 min rest -

11 min for

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

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

- 3 min rest -

11 min for

10 Cal row
max reps Wall Balls

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

- 3 min rest -

11 min for

1 Round of Cindy (5 Pull Ups + 10 Push Ups + 15 Air Squats)
max reps Sandbag Clean & Jerk

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

Freitag, 11. August

400m run

then

400m Sandbag Walk

A.

Practice Crossovers for 5 min.

B.

10 min AMRAP

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

10 Crossover or 20 Single Unders

C.

1 mile run

+ max Rounds

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

TC: 20 min.

Donnerstag, 10. August

3 min of Cardio

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

A.

Every 2:00 min for 10 min

Benchpress x 3 reps

B.

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

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

C.

For time:

perform 100 Backsquats (40/30kg)

Split Sets & excercices as needed!

Time Cap:10 min.

Mittwoch, 9. August

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

Mobility for Shoulder

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

A.

24 min EMOM (6 Rounds)

1st: 40 Double Unders (scaled Single Unders, or practice DU)
2nd: 4/4 DB Hang Clean & Jerk
3rd: 12 V-Ups
4th: 8 Plate Walks or 5 m Handstand Walk

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

B.

8 min EMOM

Farmers Carry (2 KB or 2 DB)
8 alt backstepping Lunges

C.

(if time left)

1 Tabata Biceps Curls

Dienstag, 8. August

6 min EMOM

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

A.

10 min. WORK / 2 min. REST

AMRAP 1

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

AMRAP 2

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

AMRAP 3

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

AMRAP 4

40 DU
8 Sit Ups
4 HSPU

Montag, 7. August

3 min Cardio

5 min with empty Barbell:

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

A.

Every 3 min for 12 min. - 4 Sets

4 unbroken Hang Squat Cleans - or Squat Cleans for load

B.

400 m run

24 - 18 -12

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

400 m run

21-15-9

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

400 m run

7-5-3

Pull Ups or Muscle Ups
Handstand Push Ups or DB Push Press

Time Cap: 25 min.

C.

if time left - Tabata

Starfish

Sonntag, 6. August

3 min of Cardio

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

Work up to Training weight

A.

For Time (with a Partner):

2,000 meter Row or Ski

4 rounds of "Cindy"

50 Toes-to-Bar

4 rounds of "Cindy"

50 Power Cleans (135/95 lb)

4 rounds of "Cindy"

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

4 rounds of "Cindy"

2,000 meter Row or Ski

TC: 40 min.

Freitag, 4. August

3 min of Cardio

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

A.

8 min EMOM

3-6 Sling Pull Ups

B.

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

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

C.

2-3 Sets of

200m sprint or 300m Cardio

1 lane Rope Pull

Donnerstag, 3. August

3 min of Cardio

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

A.

Every 3 min for 12 min. (4 Sets)

8/8 BB Back Rack Lunges - non alternating
8-12 Landmine Rows (Band)

B.

15 min AMRAP

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

RX+: wear vest!

C.

ABS
3 Sets of

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

Mittwoch, 2. August

4 min rowlin / 4 min skiing

Strike @ 100m (loss 2 rounds hurdle Sprint)

A.

2-3 Sets of Turkish Get Up each Side

Build over the Course of the Sets

TC: 10 min.

B.

Benchpress

Every 2 min for 10 min

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

+ 1 all out Set @ 50% of 1 RM

C.

18 min AMRAP

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

Dienstag, 1. August

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

A.

For Time – TC: 45 min. (Clock runs)

Buy in: 100 DU

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

Rest: 3 min.

Buy in: 50/40 cal. ROW/SKI

30 – 20 – 10
Pull Ups
Burpees to target

Rest: 3 min.

Buy in: 100 DU

30 – 20 – 10
Box Jumps
Pistols

Rest: 3 min.

Buy in: 50/40 cal. ROW/SKI

30 – 20 – 10
Toes To Bar
Sit ups

* AMRAP
10 lanes Shuttle RUN
10 Plate G2OH

Montag, 31. Juli

10 min work

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

A.

Practice Crossovers for 5 minutes

Skill / go for a PR of max. reps

B.

Every 2 min for 8 min. - 4 Sets

3 Thruster - take BB from Rig

Build over the Course of the Sets

C.

10 min AMRAP

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

D.

For 5 min. AMRAP

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

Sonntag, 30. Juli

5 min Rowling / 5 min Skiing

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

"Lupo" (CrossFIt Hero Wod)

For Time (with a Partner)

(Gewichte/Skalierungen entprechend anpassen)

Cash-In: 2k Row or Ski

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 or Ski

Time Cap: 45 minutes

Freitag, 28. Juli

3 min of Cardio

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

+ Mobility Shoulder

A.

8 min EMOM

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

B.

Benchpress

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

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

C.

For time

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

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

Time Cap: 15 min.

D.

1 Tabata

Handstand or Wall Walk Hold

Donnerstag, 27. Juli

3 min of Cardio

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

+ Mobility Lower Back

A.

6 min EMOM

Sling Pull Ups x 3-6 reps

B.

Hang Power Clean

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

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

C.

For time

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

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

Time Cap: 12 min.

D.

1 Tabata

Hang on Pull Up Bar

Mittwoch, 26. Juli

3 min of Cardio

for 5 min.

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

A.

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

Very slow Backsquats x 2 reps

10 sec down - 10 sec up

Build over in weight in 4 Sets.

B.

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

TC: 25 min.

C.

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

Single Arm DB Overhead Carry

Dienstag, 25. Juli

3 min of Cardio

for 5 min.

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

A.

Nancy

5 rounds for time (TC: 15 min.)

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

REST: 4 min.

B.

Karen

150 Wall Balls (TC: 10 min.)

REST: 4 min.

C.

Helen

3 rounds for time (TC: 14 min.)

400m RUN
21 KB Swings
12 Pull-Ups

Montag, 24. Juli

3 min of Cardio

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

A. Strength, Conditioning & Stability

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

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

B.

8 min AMRAP

3 Push Ups
6 KB Swings
9 Sit Ups

C.

2 Sets of

20 banded Pull Ups
12 V-Ups

Sonntag, 23. Juli

400 m run

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

A. "Speedy" (Team)

AMRAP (with a Partner) in 30 minutes

Every 3 minutes, perform:

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

Only count Burpees :-)

B.

For Time 1 runs / 1 does excercise

200 m run
200 Sit Ups

Freitag, 21. Juli

3 min of Cardio

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

+ Mobility for Lower Back

A.

Every 3 for 6 Sets

8 Sandbag Clean & Press + 8 Ab Roll Outs

B.

For time

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

Wall Balls
HSPU or Push Ups

C.

ABS

3 Rounds for time

20 Star Fish
30 Flutter Kicks

Donnerstag, 20. Juli

3 min of Cardio

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

A.

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

Front Squat

Set 1 = 8 reps @ 62%

Set 2 = 6 reps @ 71%

Set 3 = 4 reps @ 81%

Set 4 = 4 reps @ 86%

B.

8 min EMOM

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

C.

10 min AMRAP

50 Mountain Climber
15 KB Swings

D.

10 min work

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

Mittwoch, 19. Juli

3 min of Cardio

+ Mike Burgener Warm Up

A1.

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

3 Position Snatch (Power or Squat Snatch)

A2.

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

B. Run - Snatch - Ropeclimb

2 Rounds:

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

Rest for all...

1 Rounds:

800m RUN or 1000m on Cardio Machine
20 Snatch (Power Snatch / Snatch)(52/38,5kg or 55% of 1RM)
6 Rope Climbs

C.

1 Set of

Bar Dead Hang accumulate 3 min. - no grips

Dienstag, 18. Juli

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

Workout

7 min. WORK (AMRAP) / 3 min. REST

1.
200m ROW
5 Burpees over Rower

2.
24 Sit ups
6 Single Arm Devil Presses

3.

200m SKI
15 Wall Balls

4.

40 DU
8 TTB

5.

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

Montag, 17. Juli

3 min of Cardio

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

+ Stretching Lower Back

A.

Work up to Training weight for Deadlift in 10 min.

B.

18-12-8

Cal AB/Ski Erg or Row
Deadlift @ ca. 60% of your 1 RM
Toes to Bar/V-Ups/Leg Raises or SitUps

(rest 3 min after each Round)

REST for all

then

10-8-6

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

(no rest between Rounds)

C.

(if time: 3 Sets of )

12 Barbell Biceps Curls
12 Banded Triceps Push Downs

Sonntag, 16. Juli

400 m run

7 min. Cone Game

A.

4 Rounds for Time (with a Partner)

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

Buy-Out: 300 AbMat Sit-Ups

Freitag, 14. Juli

3 min of Cardio

10 min work:

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

A. Strength, Conditioning & Stability

Every 2,5 min for 7 Sets

8-12 Benchpress
8-12 Sandbag Squats

B. "Angel Juarbe Jr."

10 min EMOM

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

C.

1 Tabata Sit Ups for max Reps

1 Tabata Hang on Pull Up Bar

Donnerstag, 13. Juli

400 m run

8 min.

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

CrossFit Hero WOD ABBATE

For Time - Time Cap 40 min

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

RX: 70/45kg

Intermediate 55/35

Scaled 40/25

Mittwoch, 12. Juli

10 min work

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

10/10 banded Ankle Mobility

10 Med Ball Thruster

10 Leg Raises

A.

20 min EMOM

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

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

3rd: 10 Pistols (alt.)

4th: all out Push Ups or HSPU or practice HSPU

5th: 8 Ab Wheel Roll Outs

B. "Annie"

50-40-30-20-10

Double Unders
Sit Ups

TC: 10 min.

C.

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

Dienstag, 11. Juli

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

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

A. WORKOUT (inspiriert durch onyx games comp)

1. TC: 15 min.

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

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

REST: 5 min.

2. TC: 15 min.

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

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

B. Tabata

PLANK / SIDE PLANK l/r / BACK PLANK

Montag, 10. Juli

3 min of Cardio

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

A.

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

Front Squat

Set 1 = 8 reps @ 62%

Set 2 = 6 reps @ 71%

Set 3 = 4 reps @ 81%

Set 4 = 4 reps @ 86%

B. CrossFit Hero WOD "Will"

6 Rounds for Time

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

Time Cap: 15 min.

C.

Tabata

Hanging Knee Raises

Sonntag, 09. Juli - Partner WOD

Warm Up for 6 min:

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

+ Stretching

Set Up weight and Equipment in 10 min.

Each Partner completes 1 Excercise

A.

AMRAP (with a Partner) in 11 minutes

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

4 min rest

B.

AMRAP (with a Partner) in 11 minutes

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

4 min rest

C.

AMRAP (with a Partner) in 11 minutes

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

4 min rest

Freitag, 07. Juli

7 min.

7 Plate Snatch

7 weighted Prone Angels

7 Ring Rows

7 Plate Squats

Squat + Shoulder Mobility with Bumper Plate

A.

12 min AMRAP

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

B.

12 min AMRAP

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

C.

3 Rounds for Time

400m run
8 TTB
12 KB Swings am. Style

TC: 15 min.

Donnerstag, 06. Juli

400 m run

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

Mobility for Shoulder in Wallwalk-Style

A.

Find a 7 RM Push Press in 10 min.

B.

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

7 Push Press @ ca. 90% of A.

+ 8 Landmine Rows(Slings)

C.

20 min AMRAP

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

RX+: wear vest

Mittwoch, 05. Juli

400 m run

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

A.

in 10 min. work up to a heavy Set of

Backsquat x 4 reps

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

then:

every 3 min for 12 min (4 Sets)

Backsquats x 4 reps (same tempo)

B.

40 sec ON / 20 sec OFF for 4 Rounds

Burpee Box Jumps
DB Sit Ups left arm
DB Snatch
DB Sit Ups right Arm

C.

work for 10 min

1 Lane Rope Pull + 1 Lane Sled Push

go heavy

Dienstag, 04. Juli

5 min.

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

A.

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

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

REST: 4 min.

B.

3 rounds for total meters

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

C.

CORE TABATA

Hollow Hold/ Superman

Montag, 03. Juli

Warm Up for 7 min:

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

+ Mobility Lower Back

A.

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

Deadlift:

Set 1 = 15 reps @ 40%

Set 2 = 12 reps @ 45%

Set 3 = 8 reps @ 55%

Set 4-5 = 5 reps @ 68%

>> Finish each Set with 10 weighted Sit Ups

B.

10 min AMRAP

4 Pull Ups
6 Push Ups
8 Sit Ups

C.

2 Rounds of

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

Sonntag, 02. Juli

6 min Pizzabote

A.

In Teams of 2

4 Rounds for time

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

TC: 20 min.

- 5 min rest -

B.

For time in Teams of 2

40 Cal row/ski/bike

then...

8 Lanes Rope Pull / Sled Push

40 Cal row/ski/bike

then...

400 m KB Farmers Carry 2x24/2x16

40 Cal row/ski/bike

then...

40 Burpee Box Jump Overs

TC: 20 min.

Freitag, 30. Juni

2 Rounds: 10 DB Squats + 4 Inchworm Push Ups

3 Rounds: 10 alt. Lunges + 10 Ring Rows

A.

Every 3 min for 15 min. (5 Sets)

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

work up in weight over the course of the Sets

go heavy in Set 3-5

B.

Find a 1 RM Turkish Get Up in

12 min.

C.

8 min. AMRAP

8 Plate weighted Sit Ups

8 Wall Balls

8 KB Swings (am. Style

Donnerstag, 29. Juni

400 m run

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

A.

in 15 min.

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

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

B. "Jumping Bear"

13 min AMRAP

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

C. Hip/Knee Stability

1 Tabata Monster Walk

1 Tabata Copenhagen Plank

Mittwoch, 28. Juni

2 Rounds of:

15 Ringrows / 15 Sit Ups / 15 DB Squats

A.

Work for 8 min.

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

B.

EMOM for 16 min. (4 Sets)

1st: 2 Rope Climbs (RX+: go legless)
2nd: 8/8 DB Farmes Lunges with foot on Bumber (1x20 or 2x20)
3rd: 8 AbRollOuts
4th: 4/4 DB Hang Clean & Jerk

C.

12 min AMRAP

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

D.

1 Tabata V-Ups, or Leg Raises

Dienstag, 27. Juni

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

6 min. to find workout weight

A.

Work: 10 min. AMRAP / Rest: 2 min.

1.

200m RUN
50 DU / 100 SU
1 Rope Climb

2.

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

3.

250m ROW
10 PU / 5 C2BPU
1 Wall Walk

4.

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

Montag, 26. Juni

8 min. of Kettlebell Warm Up:

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

A.

Every 3 min. for 15 min. - 5 Sets -

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

(aim for min. 8 reps)

B.

12 min AMRAP

5 KB Snatch left arm
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

Sonntag, 25. Juni

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

SU
Box Step ups
Scap Pull ups

A.

In Teams of 2

For Time - TC 45 min.

1200 m row or Ski

21-15-9

Thruster
Pull Ups

800 meter Sandbag Run (1 SB per Team)

50-40-30

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

400 meter Sandbag Run (1 SB per Team)

30-20-10

Box Jumps overs
Wall Balls (9/6kg)

2000 m row or ski

Freitag, 23. Juni

400 m run

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

+ Mobility for Pistols

A.

10 min EMOM Push/Pull

st: 4-6 Wide Grip Pull Ups

2nd: 8 DB Push Press

B.

20 min AMRAP

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

C.

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

Donnerstag, 22. Juni

2 Rounds of:

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

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

A.

10 min of Shoulder Stability

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

B.

EMOM for 20 min. (4 Sets)

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

C.

8 min AMRAP

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

Box Jump Overs
Wall Balls

Mittwoch, 21. Juni

400 m run

8 min work

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

10 Goblet Lunges

5 Inchworm Push Ups

10 Shoulder Dislocates

A.

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

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

build over the course of the sets

B.

12 min AMRAP

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

C.

1 Tabata Barbell Biceps Curls

Dienstag, 20. Juni

6 min.

20 Single Under

10 Box Step ups

5 Deadlift + 3 Hang Power Clean + 1 Shoulder Press with empty BB

Find your workout weight in 5 min.

A. 5 Rounds of

2 min. WORK with 1 min. REST

1. (Oly Raum)

30 DU
6 lanes Shuttle Run

in rem. time: ROW for meters

REST: 2 min.

2.

4 Burpees over Bar
4 Shoulder to OH (43/30 kg / RX+ 50/35kg)
4 Toes to Bar

in remaining time: max. reps OH Squats (43/30 kg / RX+ 50/35kg)

REST: 2 min.

3.

10 Pull Ups (6 C2B/ 4 MU)

10 Box Jumps

in remaining time: max reps Hang Power Clean (43/30 kg / RX+ 50/35kg)

Montag, 19. Juni

3 Rounds: 10 DB Deadlift + 10 Ring Rows

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

A.

10 min EMOM

4 Hang Power Clean
4 Strict Pull Ups

B.

Every 5 min for 20 min. (4 Sets)

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

C.

In 10 min. work up to a 1 RM

Push Press or Push Jerk

Sonntag, 18. Juni

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, 16. Juni

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

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

A.

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

Benchpress

Set 1 = 10 reps @ 50%

Set 2 = 8 reps @ 60%

Set 3 = 6 reps @ 70%

Set 4-5 = 4 reps @ 80%

B.

13 min of Power - AMPRAP

4 Push Ups (sc. up: HSPU)

6 Wall Balls

8 alt. DB Hang Clean & Jerk

10 Sit Ups

C.

For time

100 Plate Front Raises

TC: 8 min.

Donnerstag, 15. Juni

400 m run

then 10 min work

8/8 Single Leg Glute Bridges

8/8 banded Heel Taps on 2x20gk Bumper

8 banded Squats

8 Ring Rows

A.

Backsquats

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

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

B.

For time

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

DB Power Cleans
DB Front Squats
Pull Ups

TC: 12 min.

C. Tabata

KB Front Rack Carry (go heavy)

Mittwoch, 14. Juni

3 min Cardio

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

A.

Every 2 min for 36 min.

1st: 6-10 KB Bottom Up Press
2nd: 1-2 Lanes Rope Pull
3rd: 1 min for max Cal Row or Ski
4th: 4-10 Box Jumps for Height

B.

1 Tabata

Leg Raises / Slow Knee Tucks

Dienstag, 13. Juni

Warm up with an Empty BB - 3 rounds:

5 Power Snatches
5 OH Squats
5 Deadlift
5 Hang Power Clean
5 Shoulder Press

5 -7 min. to find Workout Weight:

A.

On a running clock for 45 min.

800m RUN/ SKI/ ROW

4 rounds

10 Toes To Bar
10 Box Jumps
10 Pull Ups
10 alt. DB Snatches

200m RUN

8 rounds (RX: 40/30 kg)

1 Power Snatch
3 Overhead Squats
5 Bar Facing Burpees

200m RUN

4 rounds

200m RUN
20 Sit Ups
20 Wall Balls

200m RUN

8 rounds (RX: 40/30kg)

3 Deadlift
3 Hang Power Clean
3 Shoulder To Overhead

200m RUN

4 rounds

30 Double Under
10 Push ups
10 Pistols
1 Wall Walk

800m RUN/ SKI/ ROW

*amrap

5 lanes Shuttle Run
10 Push Ups
10 Air Squats

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

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

CrossFit Bad Marienberg

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