CrossFit Bad Marienberg
powered by Atlas Sport
Vor der Heeg 3
56470 Bad Marienberg (Eichenstruth)
Tel.: +49 177-7240851
info@crossfit-badmarienberg.de
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)
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
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
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
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.
C.
7 min AMRAP
D.
2 Sets of
CORE Burner
20 sec. WORK / 10 sec. REST
Montag, 11. Dezember
3 min Cardio
4 min. 8 Air Squats + 8 Sit Ups + 8 Ring Rows
A.
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
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!)
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:
A.
8 min AMRAP
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.
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
4 min rest
3 Rounds for max reps/cal. of
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)
For time
5 rounds for time (35/25kg)
For time
5 rounds for time
For time
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
860 meter Ski or Row
TC: 18 min.
B.
20 Rounds (with a Partner) For Time
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
>> when both have finished: 4 Rope Climbs (in Summe) - then switch
- 4 min. rest -
B.
8 min AMRAP
>> when both have finished: 6 Lanes Shuttle Run (sync. / together) - then switch
- 4 min. rest -
C.
8 min AMRAP
>> when both have finished: 6 sync. Burpees - then switch
- 4 min. rest -
D.
8 min AMRAP
>> 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
B.
For time
(partioned any way!)
TC: 12 min.
C.
3 Rounds for time - TC- 15 min.
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
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
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
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
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
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
B.
18 min work
C.
Every 3 min for 12 min.
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
Dienstag, 21. November
3 rounds with empty BB
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
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
Partners switch after each full round.
B.
AMRAP (with a Partner) in 12 minutes
Partners switch after each full round.
C.
AMRAP (with a Partner) in 12 minutes
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
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
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.
B.
12 min AMRAP
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
A.
18.5 = 12.5 = 11.6 - AMRAP in 7 min.
3 - 6 - 9 - 12 …
Thrusters (45/30 kg)
Chest-to-Bar Pull-Ups
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
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)
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
8 Rounds Hurdle Sprint
8 Rounds Hurdle Sprint
Time Cap: 40 min.
B.
Tabata Starfish / Ring Rows
Freitag, 10. November
3 min of Cardio
5 min.:
Mobility for Shoulder & Lower Back
A.
For time - TC 8 min.
6-12-18-24-30
5 min. rest
B.
For time - TC 8 min.
6-12-18-24-30
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.:
A.
10 min EMOM
B. Strength
Every 3 min. for 12 min.
C. "The Chief"
Five 3-minute AMRAPs in 19 minutes
AMRAP in 3 minutes
1 minute Rest after each 3-minute AMRAP
Mittwoch, 8. November
3 min of Cardio
4 min. with empty Barbell
A. Bear Complex
Work up to a heavy Set of "Bear Complex"
in 10 min.
B.
Every 4 min. for 16 min.
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.
A.
7 min. WORK / 2 min. REST - 2 rounds
1.
2.
3.
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 )
B.
Every 4 min. for 12 min. (3 Sets)
C.
Every 4 min for 12 min. (3 Sets)
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-...
- 3 min rest -
12 min AMRAP
2-4-6-8-10-12-14-16-18-20-22-...
- 3 min rest -
12 min AMRAP
2-4-6-8-10-12-14-16-18-20-22-...
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)
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.:
C.
3 Sets of
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
B.
8 min AMRAP with a Partner
C.
For time with a Partner
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
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
C.
Every 4 min for 12 min - 3 Rounds
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)
D.
if time
Tabata Handstand
Dienstag, 24. Oktober
3 rounds
A.
WORKOUT - Clock runs 45 min.
Rest: 3 min.
Rest: 3 min.
Rest: 3 min.
RX: 60/40kg
Int.: 50/40kg
Sc.: 40/20kg
B.
Core Work
3 rounds
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
C.
8 min AMRAP
Sonntag, 22. Oktober
7 min Pizzabote
A.
AMRAP (with a Partner) in 10 minutes
From 0:00-2:00, AMRAP of
Rest 1 minute
From 3:00-7:00, AMRAP of:
Macho Man Complex (45/30 kg)*
Rest 1 minute
From 8:00-10:00, AMRAP of:
Deadlift (45/30 kg)
B.
10 min. AMRAP (with a Partner) in 10 minutes
C.
10 min. AMRAP (with a Partner) in 10 minutes
%
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
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.
A.
10 min EMOM
(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.
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)
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:
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
3 min rest
C.
12 min with Partner - 1 works / 1 rests
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.
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
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.
Mittwoch, 11. Oktober
4 min of Cardio
A.
8 min. work
B.
2 Rounds For Time
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.
1000m SKI
AMRAP
3.
1000m RUN
AMRAP
4.
70 cal. AB
AMRAP
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
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.
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:
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
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
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.)
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)
B.
Every 4 min on the min, for 12 min. (3 Rounds)
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
A.
WORKOUT in Teams of 2
On a running clock for 45 min.
1000m SKI
AMRAP for 10 min.
8 rounds of Barbell Complex with 40/30 kg (igyg)
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)
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
A) in teams of 2
22 min. AMRAP
DB: 2x22,5/15kg
REST: 5 min.
B) in teams of 2
FOR TIME - TC 22 min.
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
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
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
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
D)
if time: 1 Tabata Plank - step in/out
Dienstag, 26. September
400m RUN
2 rounds
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
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
B)
18 min AMRAP
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.
C)
"Annie"
For time
50-40-30-20-10
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.
C)
20 min work
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
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
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
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
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-...
AMRAP 2
2-4-6-8-10-12-14-16-...
AMRAP 3
2-4-6-8-10-12-14-16-...
AMRAP 4
2-4-6-8-10-12-14-16-...
Freitag, 15. September
3 min of Cardio
5 min: 10 alt. Cossack Squats + 3 Inchworm Push Ups + 10 Ring Rows
A)
12 min AMRAP
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)
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
D.
(if time left)
4-5 heavy Lanes of Rope Pull (no Hip Twist!)
Mittwoch, 13. September
8 min work
A.
Every 4 min. for 20 min. (5 Sets)
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
2. Core
3. Engine
Montag, 11. September
8 min work
A.
12 min EMOM
1st: 10-14 Cross KB Swings
2nd: 1 Lane Sandbag Lunges
B.
i5 Rounds for Time:
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
3 min rest
9 min AMRAP
3 min rest
9 min AMRAP
3 min rest
9 min AMRAP
3 min rest
Freitag, 08. September
4 Rounds of: 8 Box Step Ups + 4 Burpees + 8 Ring Rows
A.
8 min. EMOM
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
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
1000m ROW/SKI
3 rounds of
1000m ROW/SKI
3 rounds of
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
B.
"The Chief"
Five 3-minute AMRAPs in 19 minutes
AMRAP in 3 minutes
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
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:
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.
A. Wilhelm Tell
For Time - TC: 40 min.
3 Rounds of:
Directly into, 10-8-6 reps of:
Then, perform 200 meter Sandbag Carry
Directly into, 20-15-10 reps of:
Then, perform 200 meter Sandbag Carry
Directly into:
Finally, 3 Rounds of:
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)
Go heavy in Set 3,4,5
C.
14 min EMOM
D.
Tabata 1
Tabata 2
Dienstag, 22. August
Warm up with an Empty BB - 3 rounds:
5 -7 min. to find Workout Weight
A.
WORKOUT - on a running clock for 45 min.
400m RUN
4 rounds
200m RUN after 2 rounds
4 rounds (RX: 40/30 kg)
200m RUN after 2 rounds
4 rounds
200m RUN after 2 rounds
4 rounds (RX: 40/30kg)
200m RUN after 2 rounds
4 rounds
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
B.
8 min EMOM
2 Backsquats for speed @ 75% of 1RM
C.
AMRAP in 12 minutes
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)
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
300 meter Run
300 meter Run
300 meter Run
300 meter Run
300 meter Run
TC: 30 min.
Dienstag, 15. August
6 min.
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 min. REST
5 rounds
RX: 22,5 / 15 kg
B.
Finisher
EMOM 12
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
B.
Devils Tale
20 min AMRAP
C.
4 Rounds with 30 sec Sets of:
Sonntag, 13. August - Team
7 min Pizzabote
A. in Teams with Partner
11 min for
(Partner A does 10 Cal Ski while Partner B does max Lanes Rope Pull & 1 Lane Sled Push)
- 3 min rest -
11 min for
(Partner A does 10 Box Step Overs while Partner B does max Toes to Bar or HKR)
- 3 min rest -
11 min for
(Partner A does 10 Cal row while Partner B does max reps Wall Balls)
- 3 min rest -
11 min for
(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
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)
C.
For time:
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)
(Reduce weight or reps if u can´t keep up, but keep it challengeing!)
B.
8 min EMOM
C.
(if time left)
1 Tabata Biceps Curls
Dienstag, 8. August
6 min EMOM
A.
10 min. WORK / 2 min. REST
AMRAP 1
AMRAP 2
AMRAP 3
AMRAP 4
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
400 m run
21-15-9
400 m run
7-5-3
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)
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)
B.
15 min AMRAP
RX+: wear vest!
C.
ABS
3 Sets of
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
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
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
D.
For 5 min. AMRAP
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
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
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
Time Cap: 12 min.
D.
1 Tabata
Hang on Pull Up Bar
Mittwoch, 26. Juli
3 min of Cardio
for 5 min.
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.
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)
B.
8 min AMRAP
C.
2 Sets of
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:
Only count Burpees :-)
B.
For Time 1 runs / 1 does excercise
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
C.
ABS
3 Rounds for time
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
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)
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:
Rest for all...
1 Rounds:
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
(rest 3 min after each Round)
REST for all
then
10-8-6
(no rest between Rounds)
C.
(if time: 3 Sets of )
Sonntag, 16. Juli
400 m run
7 min. Cone Game
A.
4 Rounds for Time (with a Partner)
Buy-Out: 300 AbMat Sit-Ups
Freitag, 14. Juli
3 min of Cardio
10 min work:
A. Strength, Conditioning & Stability
Every 2,5 min for 7 Sets
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
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
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.
RX: 22,5 / 15 kg
SC: 15 / 10 kg
REST: 5 min.
2. TC: 15 min.
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
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
4 min rest
B.
AMRAP (with a Partner) in 11 minutes
4 min rest
C.
AMRAP (with a Partner) in 11 minutes
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
B.
12 min AMRAP
C.
3 Rounds for Time
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
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
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)
B.
40 sec ON / 20 sec OFF for 4 Rounds
C.
work for 10 min
1 Lane Rope Pull + 1 Lane Sled Push
go heavy
Dienstag, 04. Juli
5 min.
A.
1.
3 Rounds for total reps (Fight Gone Bad Style)
REST: 4 min.
B.
3 rounds for total meters
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
C.
2 Rounds of
Sonntag, 02. Juli
6 min Pizzabote
A.
In Teams of 2
4 Rounds for time
TC: 20 min.
- 5 min rest -
B.
For time in Teams of 2
40 Cal row/ski/bike
then...
40 Cal row/ski/bike
then...
400 m KB Farmers Carry 2x24/2x16
40 Cal row/ski/bike
then...
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)
B. "Jumping Bear"
13 min AMRAP
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.
B.
EMOM for 16 min. (4 Sets)
C.
12 min AMRAP
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.
2.
3.
4.
Montag, 26. Juni
8 min. of Kettlebell Warm Up:
A.
Every 3 min. for 15 min. - 5 Sets -
(aim for min. 8 reps)
B.
12 min AMRAP
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 -
A.
In Teams of 2
For Time - TC 45 min.
1200 m row or Ski
21-15-9
800 meter Sandbag Run (1 SB per Team)
50-40-30
400 meter Sandbag Run (1 SB per Team)
30-20-10
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
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
A.
10 min of Shoulder Stability
B.
EMOM for 20 min. (4 Sets)
C.
8 min AMRAP
2-4-6-8-10-12-14-...
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)
build over the course of the sets
B.
12 min AMRAP
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)
in rem. time: ROW for meters
REST: 2 min.
2.
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
B.
Every 5 min for 20 min. (4 Sets)
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
AMRAP 2
AMRAP 3
AMRAP 4
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)
B.
For time
10-9-8-7-6-5-4-3-2-1
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.
B.
1 Tabata
Leg Raises / Slow Knee Tucks
Dienstag, 13. Juni
Warm up with an Empty BB - 3 rounds:
5 -7 min. to find Workout Weight:
A.
On a running clock for 45 min.
800m RUN/ SKI/ ROW
4 rounds
200m RUN
8 rounds (RX: 40/30 kg)
200m RUN
4 rounds
200m RUN
8 rounds (RX: 40/30kg)
200m RUN
4 rounds
800m RUN/ SKI/ ROW
*amrap
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)
C.
"Renegade"
20 min. AMRAP
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)
B.
10 min AMRAP
C.
3 Sets
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.
2.
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
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
D.
9 min AMRAP
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
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)
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
REST: 2 min.
2 rounds
REST: 2 min.
3 rounds
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:
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
Perform 20 DU/30 SU to end each round
Time Cap 20 min.
C.
1 Tabata V-Ups
Donnerstag, 25. Mai
7 min.: 10 Ring Rows + 10/10 DB Kneeling Single Arm Press + 10 Toes on a Plate DB Stiff Leg Deadlift + 3 Inchworm Push Ups
+ Mobility lower Back
A.
work up to Training weight in 10 min.
Every 3 min for 12 min (4 Sets)
Deadlift + Benchpress
B.
4 Rounds for time (RX+: 5 Rounds)
Time Cap: 20 min.
C.
1 Tabata Starfish
Mittwoch, 24. Mai
3 min on a machine or 400m run
5 min.:
A.
Set up Equipment and work up to training weight in 5 min.
B.
20 min EMOM
C.
For time:
10-9-8-7-6-5-4-3-2-1
Wall Balls
Push Ups (RX+: HSPU)
D.
if time left...
Tabata: L-Sit Hang on Pull Up Bar (sc. Hang on Pull Up Bar)
Dienstag, 23. Mai
Tabata
A.
Workout For Time - TC 45 min.
800 m Run
21-15-9
800 m Run
30-20-10
800m Run
2-4-6-8-…-20
800 m RUN
*cal. on Cardio
B.
Core-Tabata
Plank/ Side Plank/ Back Plank
Montag, 22. Mai
2 Rounds of: 8/8 banded Heel Taps + 8 weighted Prone Angels + 8 Ring Rows + Touchdown Squats
+ Mobility Lower Back
A.
12 min to work up to heavy Triple Clean (Power or Squat)
B.
"Grettel"
10 Rounds for time
Time Cap: 10 min
C.
Every 2,5 min. for 10 min. (4 Sets)
D.
Laffy Taffy Biceps Curls
Sonntag, 21. Mai
400 m run
then...
"The Cone Game"
A.
36 min AMRAP in Teams of 2
2-4-6-8-10-12-14-16-18-20-22-24-26-28-...
On min. 4/12/20/28 perform 2 Rope Climbs & 8 Cal. Ski
On min 8/16/24/32 perform 20 Toes to Bar
1 works / 1 rests
(nach jeder Unterbrechung genau dort weiterarbeiten wo aufgehört wurde)
B.
Tabata Starfish
Freitag, 19. Mai
Roxanne with Burpees
+ 1 min in Squat Position
Lacrosse Rolling Shoulder
A.
Work up to heavy Triple Benchpress in 10 min.
B.
Every 4 min for 12 min. (3 Sets)
12/9 Cal Bike
9 DB Thruster
C.
8 min EMOM
Benchpress with only 2 reps of your heavy Triple of A.
D.
3 Sets of
Donnerstag, 18. Mai - Restday
Mittwoch, 17. Mai
8 min work:
10 Ring Rows + 10 Barbell Shoulder Press + 10 Back Squat + 10 Windshield Wipers
A.
work up to a heavy Double Bear Complex
1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 behind the Neck Push Press
in 15 min.
B.
4 Rounds for time (RX+: 5 Rounds)
Time Cap: 20 min.
RX+: wear vest
C.
1 Tabata Copenhagen Plank
1 Tabata Monster Walk
Dienstag, 16. Mai
400m Run + Tabata Med Ball Thruster / Single Under
A.
Workout „Captain Tom“ (Running Version)
TC: 45 min.
10 Rounds of
*200m RUN after each round
Directly into:
100 Burpees
RX+: with weightvest
B.
Core - Tabata
Plank to Push up
Montag, 15. Mai
10 min work:
A.
work up to training weight in 8 min.
then...
Frontsquats
Every 2 min for 5 Sets
B.
12 min AMRAP
4 Toes to Bar
6 alt. DB Snatch
4 Pull Ups or 2 Muscle Ups
6 alt. DB Snatch
C.
For time - Time Cap: 10 min.
100 Barbell Lunges
Sonntag, 14. Mai - Buddy Time
Farell Williams "Happy"
Happy = 1 Squat, Happiness = 1 Burpee
In Teams of 2:
A.
6 min for max Cal. Ski
B.
6 min for max total weight Benchpress
C.
6 min for max reps Wall Balls (9/6kg)
D.
6 min for max total weight Deadlift
E.
6 min for max reps DB Box Step Overs (2x22x5 or 2x15kg)
3 min rest between workouts
1 works / 1 rests
Freitag, 12. Mai
8 min work:
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
Finish each Round with 200m run or 26/20 Cal of Cardio
Time Cap: 30 min.
C.
Iif time left 1 Tabata Handstand Hold
Donnerstag, 11. Mai
10 min work:
A.
work up to training weight (in 8 min.) for:
12 Minutes EMOM of Macho Man
B.
B.1
Benchpress
work up to a Set of 3 heavy Rep for the Day in 10 min.
then...
B.2
Every 1:30 min for 9 min. (6 Sets)
Benchpress x 3 reps @ 85-90% of B1
C.
Iif time left 1 Tabata Hang on Pull Up Bar
Mittwoch, 10. Mai
A.
10 min work:
10 EOO Leg Raises
5/5 Windmills
10 Prone Angels
10/10 banded Lunges
10 Ring Rows
B.
16 min EMOM - 4 Rounds
1st: 6-12 Toes to Bar or practice TTB
2nd: 6-12 Burpees over Bar
3rd: 6-12 Barbell Ab Roll Outs
4th: 6-12 Power Snatch (light weigt! 30/20kg)
C.
20 min AMRAP
Time Cap: 15 min.
Dienstag, 09. Mai
Tabata
2 rounds
2 Inchworm Push ups 4 Med Ball Thruster 6 Down Dog Toe Taps
A.
6 min. AMRAPs 2 min. REST
AMRAP 1 und 4
AMRAP 2 und 5
AMRAP 3 und 6
Montag, 08. Mai
3 min Cardio
5 min.: 8 Airsquats + 8/8 Plate Shoulder Press + 8 alt. Cossack Squats + 8 Ring Rows
A.
Intervalle
Every 5 min for 15 min (3 Sets)
18/12 Cal AB
16 alt. Double KB Single Arm Thruster
B.
B.1
Shoulder Press
work up to a Set of 6 heavy Reps in 8 min.
then...
B.2
Every 1:30 min for 6 min. (4 Sets)
Shoulder Press x 3 reps (go heavy with perfect form!)
C.
For time
50-40-30-20-10
Time Cap: 12 min.
Sonntag, 7. Mai - TEAMTIME
6 min Pizzabote
A.
In Teams of 2
12 min for
50 DB Box Steps Ups 22,5/15
then AMRAP
B.
12 min for
60 Cal Ski
then AMRAP
C.
12 min for
70 Cal Row
then AMRAP
Rest 4 min between workout parts
Freitag, 5. Mai
3 min Cardio or 400 m run
6 min. 8/8 Heel Taps with Foot on Bumper + 4 Inchworm Push Ups + 8 weighted Prone Angels
A.
8 min EMOM
8 KB Swings am. Style + 1 Wall Walk
B.
30 min AMRAP
1 HSPU
8 Pistols
20 DU or 40 SU
200 m run
2 HSPU
8 Pistols
20 DU or 40 SU
200 m run
3 HSPU
8 Pistols
20 DU or 40 SU
200 m run
Continue with this pattern, addin 1 rep HSPU per Round
C.
Tabata Hang On Pull Up Bar / V- Ups
Donnerstag, 4. Mai
3 min Cardio or 400 m run
2 Rounds: 10 Ring Rows + 3 Inchworm Push Ups + 10 Glute Bridges with Hands on Wall
+ Mobility for Lower Back
A.
6 min EMOM
4/4 DB Hang Clean & Jerk + 4 Single Arm DB Burpees
B.
Every 3 min for 12 min.
C. "Macho Taco"
Five 3-minute AMRAPs in 19 minutes
Rest 1 minute between AMRAPs
*1 Round of Macho Man consists of: 3 Power Cleans, 3 Front Squats, and 3 Jerks
Mittwoch, 3. Mai
3 min Cardio or 400 m run
2 Rounds: 10 Ring Rows + 3 Inchworm Push Ups + 10 Wall Squats
+ Mobility for Squat
A.
8 min EMOM
8 Wall Balls + 8 Sit Ups
B.
Frontsquats
Every 2:30 min for 10 min.
Set 1 = 8 x 62%
Set 2 = 6 x 71%
Set 3 = 4 x 81%
Set 4 = 4 x 86%
4 min EMOM
2 Backsquats (go heavy)
C.
12 min AMRAP
4 alt. Single Arm Devil Press
6 Pull Ups
8 Plate weighted Sit Ups 20/10kg
Dienstag, 2. Mai
6 min.
A.
Workout - For Time, TC: 45 min.
5 rounds
200m RUN
16 Squats
1. Round: Air Squats
2. Round: Pistols
3. Round: Back Squats (43/30kg)
4. Round: Front Squats (43/30kg)
5. Round: OH-Squats (43/30kg)
Directly into
4 rounds
200m Run
16 Cleans
1. Round: Power Cleans (43/30kg)
2. Round: Hang Power Cleans (43/30kg)
3. Round: Squat Cleans (43/30kg)
4. Round: Hang Squat Cleans (43/30kg)
Directly into
3 rounds
200m Run
16 Push
1. Round: Push ups
2. Round: Push Press (43/30kg)
3. Round: Push Jerks (43/30kg)
Directly into
2 rounds
200m Run
16 Pull ups
1. Round: C2B Pull ups
2. Round: Pull ups
Directly into
1 round
200m Run
16 TTB
Sonntag, 30. April
300 m Partner Sandbag Carry
2 Rounds: 10 Ring Rows + 5 Burpees + 10 Wall Squats
A.
2 Rounds for time in Teams of 2
30 DB Burpees
30 Partner Wall Balls
300m KB Farmers Carry
30 Pull Ups
30 Cal Air Bike
300 m Sandbag Run (Hyrox SB)
30 DB Benchpress (2x22,5/2x15kg)
30 KB Swings 24x16kg
300 m KB Farmers Carry
30 Cal Ski
30 DB Snatch 22,5/15
300 m Sandbag Carry (1x75lbs/1x50lbs)
Time Cap: 45 min.
Freitag, 28. April
10 min work:
8 banded DB Shoulder Press + 8 Turkish Sit Ups + 8 Ring Rows + 20 Jumping Jacks
Set up Equipment and work up to Training Weight for A. in 10 min
A.
24 min EMOM
B.
8 min AMRAP
C.
"Sally"
with Air Squats or weighted Squats
Donnerstag, 27. April
400m run or 3 min of Cardio
8/8 Single Leg Glute Bridges + 8 Hanging Knee Raises + 8 Goblet Squats
A.
Backsquats
Every 2:30 min for 10 min.
Set 1 = 8 x 62%
Set 2 = 6 x 71%
Set 3 = 4 x 81%
Set 4 = 4 x 86%
4 min EMOM
2 Frontsquats (go heavy)
B.
For time
30/24 - 20/16 - 10/8 cal. Cardio or 400-300-200m run
15-10-5 TTB
15-10-5 Deadlift @ 60% of 1RM
TC 15 min.
C.
1 Tabata
Biceps Curls / L-Sit Hang on Pull Up Bar
Mittwoch, 26. April
400 m run or 3 min Cardio
then 10 min work:
8/8 Half Kneeling Single Arm DB Press + 8 Ring Rows + 8 weighted Prone Angels + 8/8 Heel Taps (2x20kg Bumper)
A.
Every 1:30 min for 12 Sets
B.
10 min AMRAP
C.
Tabata 1: Copenhagen Plank
Tabata 2: Monster Walk
Dienstag, 25. April
Tabata
6 min. to find Workout weight Clean and Jerk
A.
Workout
Amrap for 45 min. with buy in
Buy in
800m RUN (+200)
Amrap
*10 Burpees after 3 rounds
B.
Core Tabata
Hollow Hold/ Superman
Montag, 24. April
400 m run
5 min with empty Barbell: 10 Deadlift + 10 Press + 10 Backsquats + 10 Ring Rows
A.
Mobility/Stability for Squat
B.
15 min to work up to a heavy Set of
Bear Complex
1 Power Clean
1 Frontsquat
1 Push Press
1 Back Squat
1 behind the neck Push Press
C.
18 min AMRAP
D.
if time left
Tabata Plank/Plank Jacks
Sonntag, 23. April
400 m run or 3 min. of Cardio
5 min: 10 DB Deadlift + 10 DB Squats + 10 Ring Rows + 3 Inchworm Push Ups
work up to training weights and set up equipment in 10 min.
In Teams of 2
A.
7 min AMRAP
B.
7 min AMRAP
C.
7 min AMRAP
D.
7 min AMRAP
Rest 3 min between AMRAPS
Freitag, 21. April
3 min of Cardio or 400m run
3 Rounds: 10 DB Deadlift + 10 DB EOO Leg Raises + 10 Ring Rows
A.
Every 2:30 min for 7:30 min (3 Sets)
Single Leg Barbell Romanian Deadlift x 8 reps each side
build up in weight if possible
B.
Every 2 min for 10 min.
6-8 Strict Press
C.
20 min AMRAP
Donnerstag, 20. April
3 min on a Cardio Machine
5 min.: 10 Cossack Squats + 8 Ring Rows + 10 Lunges
+ Squat Mobility
A.
Frontsquats
Every 2:30 for 15 min.
build over the course of the Sets
B.
Every 4 min. for 16 min.
20/16 Cal Row or Ski or Bike + 6 Pull Ups + 16 alt. Barbell Overhead Lunges (sc. Backrack)
C.
4 Sets of
6-10 Matador Dips
8/8 Single Arm DB Rows
8 Ab Roll Outs
Mittwoch, 19. April
3 Rounds of: 3 Inchworm Push Ups + 8 Ring Rows
2 Rounds of: 10 Lunges + 6 Push Ups + 4 Burpees
A.
6 min of.
8 /8 Shoulder Rotations
8/8 Kneeling KB Windmill
B.
Every 2:30 min for 7:50 min
Benchpress
Set 1 = 10 reps @ 50%
Set 2 = 10 reps @ 55%
Set 3 = 10 reps @ 60%
followed by...
Every 60 sec. for 6 min. (6 Sets)
Benchpress x 2 Reps @ 80-85%
C.
ABS
Every 3 min for 9 min.
10 very slow L-Sit Heel Over
20 V-Ups with alternating arms & legs
D.
Flight Simulator
5-10-15-20-25-30-25-20-15-10-5
TC: 10 min.
(sc.: work up to 40 or 30)
Dienstag, 18. April
2 rounds
30 sec. ON - 15 sec. OFF
5 min. to find Workout weight OH Squats
Workout "The Running CrossFit Girls" - TC: 45 min.
A.
Nancy
5 rounds
B.
Annie on the run
50-40-30-20-10
*200m RUN after each round
C.
Helen
3 rounds
Montag, 17. April
400 m run
4 min.: 10 Ring Rows . 10 DB Deadlift + 10 Wall Squats
Mobility Lower Back
A.
Every 90 sec for 15 min (10 Sets)
B.
15 min AMRAP:
RX: 2x22,5/2x15
C.
Every 2 min for 6 min.:
all out Toes to Bar or Hanging Knee Raises + max Time in Plank
Sonntag 16. April
400 m run or 3 min of Cardio
2 Rounds: 10 Air Squats +5 Inchworm Push Ups + 3 Burpees
2 Rounds: 10 Jumping Lunges + 10 Ring Rows
Set up weight and Equipment in 10 min
A.
The (running) 7 in Teams of 2
7 Rounds for time (TC: 42 min.)
(Partner A starts with 7 reps, when he finishes, Partner B does 7 reps...)
Every 7 min. 300 m Partner-Run
Freitag, 14. April
400 m run
2 Rounds: 5 Inchworm Push Ups + 15 Ring Rows
A.
2 Rounds for time
TC: 30 min.
20 Double Under / 40 Single Unders
10 DB Burpees
200 m run
20 KB Swings
10 DB Goblet Squats (RX+: Single Arm DB Overhead Squats)
200 m run
20 DB Snatch (alt.)
10 Pull Ups (RX+: 4 Muscle Ups)
200m run
20 DB Box Step Ups (1 DB)
10 DB Push Press
200 m run
B.
Every 3 min for 9 min.
8 Backrack Lunges each leg (go heavy)
C.
if time
Tabata Handstand/V- Ups
Donnerstag, 13. April
With empty Barbell:
(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)
A.
Build up to training weight in 7 min.
Every 5 min for 20 min (4 Sets)
18/12 Cal Air Bike
8 Hang Power Cleans 60/40kg
8 Barfacing Burpees
Goal: go consistent on Air Bike
B.
6 min AMRAP (goal: EMOM or faster)
A.
Every 3 min. for 9 min (3 Sets)
Mittwoch, 12. April
400 m run or 3 min of Cardio
then 3 Rounds
A.
in 10 min work up to a set of 4 Benchpress
then...
Every 1:30 min for 6 min. (4 Sets)
B.
7 min EMOM
C.
6 Sets of
rest as needed
Dienstag, 11. April
Warm up:
5 min. 10 Box Step Ups 5 Scap Push ups 5 Med Ball Thruster 20/20 Spiderman
A.
3 Rounds - 4 min. AMRAPs/1 min. REST
1.
2.
3.
B.
CORE
Tabata Plank to Push up
Montag, 10. April
400m RUN
3 rounds: 10 Box Step ups + 3 Inchworm Push ups
A.
WORKOUT: 4 x AMRAP a 8 min. with 2 min. REST
AMRAP 1:
AMRAP 2:
AMRAP 3:
AMRAP 3:
B.
Tabata: Plank Shoulder Tabs / Plank Jacks
Sonntag, 9. April
400 m run
4 min.: 10 Med Ball Thruster + 10 Ring Rows + 5 Burpees
A.
For Time (with a Partner)
Buy-In: 1500 meter Ski or Row
Then, 5 Rounds of:
20 Thrusters (40/25 kg)
10 Burpee Box Climbs Overs 48"
200 m Partner run
1000 m Ski or Row
Then, 5 Rounds of:
20 Pull Ups
20 Push Press
100 DU or 200 SU
50 Cal Air Bike
Time Cap: 45 min.
Freitag, 7. April
400 m run
8 min. 5/5 Best Stretch + 10 DB Deadlift + 10 Ring Rows + 5 Inchworm Push Ups
CrossFit Hero WOD "Lumberjack 20"
For Time
20 Deadlifts 125/82,5
400 meter Run
20 Kettlebell Swings 24/16
400 meter Run
20 Overhead Squats 52,5/35
400 meter Run
20 Burpees
400 meter Run
20 Chest-to-Bar Pull-Ups
400 meter Run
20 Box Jumps (24/20 in)
400 meter Run
20 Dumbbell Squat Cleans 20/15
400 meter Run
Tabata
Plank / Hollow Hold
Donnerstag, 6. April
400 m run
5 min with empty Barbell: 3 Power Clean + 3 Front Squat + 3 Push Press + 3 Back Squat + 3 behind the Neck Push Press + 10 Ring Rows
A.
Every 3 min. for 12 min.
B.
work up to a heavy Set of Bear Complex in 10 min.
C.
20 min AMRAP
1-2-3-4-5-6-7-8-9-...
Bear Complex
Finish each Round with a 200 m run or 300m of Cardio
Mittwoch, 5. April
1 Tabata Burpee Shuttle Run
4 min. of 10 DB Deadlift Toes on Bumper + 10 weighted Prone Angels
Mobility Ankle/Lower Back
A.
8 min EMOM
4/4 DB Hang Clean % Jerk + 4 Burpees
B.
Work for 20 min.
C.
1 Tabata Copenhagen Plank
1 Tabata Monster Walk
Dienstag, 4. April
400m RUN
Tabata:
Workout
TC: 45 min.
800m RUN
4 rounds of:
400m RUN
4 rounds of:
*200m RUN after 2 rounds
400m RUN
4 rounds of
*200m RUN after 2 rounds
800m RUN
AMRAP in Remaining time:
Montag, 3. April
6 min.
20 Jumping Jacks + 5 Push Ups + 10 Lunges + 10 Sit Ups
A.
20 min. EMOM
B.
12 min AMRAP
RX: 22,5/15kg
C.
Tabata
Sonntag, 2. April
6 min EMOM
A.
12 min AMRAP
2-4-6-8-10-12-14-16-18-...
Box Jump Over
Syncro Plate Ground to Overhead
> perform 1 syncro Wall Walk after each Round
4 min rest
B.
12 min AMRAP
for max Cal. ski or row
Partner A works on Cal.
Partner B performs 2 Lanes of Sled Push
the switch
4 min rest
C.
12 min AMRAP
-4-6-8-10-12-14-16-18-... Double KB Single Arm Thruster
20 Plate weighted Partner Sit Ups
2 Rope Climbs
Freitag, 31. März
6 min EMOM
A.
10 min work
8/8 Turkish Sit Ups
4 Box Jumps for Height
8/8 Band Lat Pulls in Plank
B.
Every 4 min. for 12 min. - 3 Rounds -
20 banded Pull Ups
all out Single Arm DB Benchpress (goal: > 10 reps, start with weak side, same reps each arm)
C.
18-14-10-14-18
TC: 12 min.
D.
(if time) Tabata
V-Ups + Handstand Hold
Donnerstag, 30. März
6 min EMOM
+ Mobility for Squat
A.
10 min to work on Overhead Stability / Overhead Squats
with Bamboo Bar + Band and KB
(Overhead Squats and/or Overhead Carry
B.
Every 2 min. for 10 min.
Overhead Squats - 5 sets
C.
Dumbbell Version of "Macho Man"
Goal: 10-15 min EMOM
Mittwoch, 29. März
3 minutes of Cardio (or 400m run)
2 Rounds: 5 Push Ups + 30 sec Plank + 10 Ring Rows + 5-10 Hanging Knee Raises
A.
Every 2min. for 12 min.
8 Pendlay Rows
8 weighted Sit Ups
B.
5 Rounds for time of:
Time Cap: 25 min.
Dienstag 28. März
Tabata
Shuttle Run
Stepping Burpees
Box Step Ups
Shuttle Run
Scap Pull ups
Med Ball Thruster
Shuttle Run
Hanging Knee Raises
A.
“Felix the Cat”, TC: 25 min.
6 Rounds for Time
RX+: wear a weight vest
REST: 3 min.
B.
3 x 2:30 min. WORK - 30 sec. REST
max Reps Wall Balls in remaining time
REST: 2 min.
C.
3 x 2 min. WORK - 30 sec. REST
max. Plank Hold in remaining time
D.
CORE TABATA
Kettlebell Crush Grip Hollow Flutters / Kettlebell Crush Grip L Crunches
Montag 27. März
3 min of Cardio
5 min. of 3 Inchworm Push Ups + 10 Ring Rows + 6 banded Shoulder Press + 10 banded Shoulder Dislocates
+ Shoulder Mobility
A.
Every 2 min for 12 min.
Shoulder Press
Set 1 = 10 reps @ 50%
Set 2 = 8 reps @ 60%
Set 3 = 6 reps @ 70%
Set 4 = 5 reps @ 75%
into Push Press
Set 5 = 8 reps (go heavy)
Set 6 = 8 reps ( go heavy)
B.
7 min. for max reps & weight
Every time u break up perform 5 Burpees
C.
3 Sets of
D.
Cooldown on an Cardio Machine for 6 min.
Sonntag 26. März
3 min of Cardio
4 min. of: 10 Ring Rows + 10 Sit Ups + 10 Med Ball Thruster
In Teams of 2
A.
20 min AMRAP
200 meter Partner Run
20 DB Snatch
20 Burpee Box Jump Overs (24/20 in)
20 Pull Ups
4 min rest
20 min AMRAP
200 m Partner Run
60 Double or 120 Single Unders
40 Wall Balls 9/6
20 Toes to Bar
Freitag, 24. März
3 min of Cardio
4 min: 10 Med Ball Thruster + 5 Push Ups + 10 Ring Rows
A. Max Out
IIn 12 min. build up to:
Thruster x 5 heavy reps
this is designed to be the extended warm up!
B. Running
25 min AMRAP
400 m run
40 DU or 80 SU
30 Sit Ups
20 Push Ups
10 Pull Ups
C.
1 Tabata Plank/Hollow Rock
Donnerstag, 23. März
3 min of Cardio
4 min. of: 10 Ring Rows + 10 Sit Ups + 10 Med Ball Thruster
A.
20 min work for Strength
B.
10 min EMOM
C.
Tabata 1: work Single Leg V-Ups / Leg Raises
Tabata 2: Hang on Pull Up Bar
Mittwoch, 22. März
3 min Cardio
4 min of: 8/8 Single Arm DB banded Press+ 8 Ring Rows + 8 weighted Prone Angels + 8/8 Turkish Sit Ups
A.
Find a 1 RM Benchpress for the Day in 10 min.
then:
Every 1:30 for 9 min.
Benchpress x 3 reps @ 80-85 % of 1 RM
B.
18 min work
Dienstag, 21. März
400m RUN
3 rounds
A.
Running Nate
Amrap for 20 min.
*200m RUN after 2 rounds
Rest: 3 min.
B.
Angie
For Time, TC: 20 min.
*split as you want
Montag, 20. März
3 min Cardio
4 min of building Milo: 8 Glute Bridges with Hands on Wall + 8/8 Cat Stance Knees to Elbow + 8 HInges with Plate on Glutes
3 min practice of: Bear Complex with empty Barbell or PVC
A.
Every 2 min. for 12 min. - 6 Sets
Bear Complex
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 behind the Neck Push Press
B.
14 min AMRAP
C.
1 Tabata
V-Ups / Handstand or Wall Walk Hold
Sonntag, 19. März
400m Run
4 min.:
A. in Teams of 2
12 min AMRAP
Partner A works on AMRAP / Partner B 200 m run
(switch after each run)
B. in Teams of 2
12 min AMRAP
Partner A works on AMRAP / Partner B 300 m Ski
(switch after each 500 m ski)
C. in Teams of 2
12 min AMRAP
Partner A works on AMRAP / Partner B 300 m row
(switch after each 500 m row)
Freitag, 17. März
3 min of Cardio
for 4 min.: 10 DB Deadlift + 5 Inchworm Push Ups + 10 Ring Rows
for 6 min: 8/8 Banded KB Bottom Up Press + 8/8 KB Windmills + 8 Prone Angels
Set up Equipment and work up to training weight
A. EMOM 20
B.
8 min AMRAP
C.
2 Sets of
1 min KB or DB overhead Carry l
1 min KB or DB overhead Carry r
1 min rest
Donnerstag, 16. März
3 min of Cardio
4 min: 10 Med Ball Thruster + 5 Push Ups + 10 Ring Rows
A.
8 min EMOM
3-6 strict Pull Ups + 6 DB Push Press
B.
20 min AMRAP
40 Double Unders /80 SU
30 Air Squats
20 Push Ups (scaled:10)
10 KB Swings
RX+: wear vest
C.
Every 3 min for 9 min. -3 Sets-
8-12 Single Arm DB Rows on Bench l/r
8-12 Ab Roll Outs
D.
1 Tabata Plank/Flutter Kicks
Mittwoch, 15. März
3 min of Cardio
then 4 min.: 6/6 Cossack Squats + 6/6 Single Leg Glute Bridges + 6 DB Squats
+ Squat Mobility
A.
Find a 1 RM Frontsquat for the Day in 12 min.
then:
6 min EMOM Frontsquats x 2 reps @ 85% of your 1 RM
B.
Every 5 min for 15 min. (3 Sets)
C.
Perform 6 Lanes of Rope Pull (go heavy in 4 Lanes)
Dienstag, 14. März
Kettlebell Fun
Technique with light weight 3 rounds
A1.
20 min. WORK (AMRAP)
4 min. REST
*
60 DU / 120 SU
after each round
A2.
*
5 Push ups + 10 Pull ups
after each round
Montag, 13. März
4 min.
With empty Barbell:
(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!)
B.
10 min AMRAP
2-4-6-8-10-12-14-16-18-20-...
C.
Every 3 min. for 9 min. -3 Sets-
10 Plate weighted Sit Ups + 10 Barbell Biceps Curls
D.
Tabata for max. reps Sit Ups
Sonntag, 12 März
4 min Cardio
4 min.: 10 Med Ball Thruster + 10 Ring Rows + 5 Burpees
A.
For Time (with a Partner)
Buy-In: 1500 meter Ski or Row
Then, 5 Rounds of:
20 Thrusters (40/25 kg)
10 Burpee Box Climbs Overs 48"
200 Single Unders
1000 m Ski or Row
Then, 5 Rounds of:
20 Pull Ups
30 Med Ball Partner Sit Ups
40 KB Swings
50 Cal Air Bike
Time Cap: 45 min.
Freitag, 10 März
3 min. CARDIO
4 min: 5 Push Ups + 10 Ring Rows + 5 Sit Ups + 10 Air Squats
A.
20 min EMOM
B.
15 min AMRAP
RX+: wear vest
C.
1 Tabata Plank/Flutter Kicks
Donnerstag, 9. März
6 min.: 4 Inchworm Push Ups + 8 Ring Rows + 8 Lunges + 8 SDHP (empty Barbell)
A.
8 min EMOM
8 DB Snatch + 3-4 Burpees over Bar
B.
In 12 min, build to a 4 RM Deadlift
then
8 min EMOM with 2 reps of your 4 RM each Minute
C.
Perform 100 alt. Barbell Backrack Lunges
in 8 min.
D.
Mobility
Mittwoch, 8. März
3 min of Cardio
4 min of: 10 Ring Rows + 5 Push Ups + 10 Plate Squats
A.
8 min EMOM
3-6 Pull Ups or Muscle Ups + 4-6 Pistols
B.
25 min EMOM
1st: 8-12 Wall Balls (go heavy)
2nd: 8-12 Landmine Rows
3rd: 8-12 DB Benchpress
4th: 8-12 KB Biceps Curls
5th: 8-12 Toes to Bar / HKR
C.
For time:
24/18 Cal Air Bike + 10 Burpees
Dienstag, 7. März
Tabata:
5-6 min. to find Workout weight and set equipment
A.
6 1/2 min. AMRAP / 2 1/2 min. REST
AMRAP1
200m ROW
4 Toes To Bar
6 Box Jumps
AMRAP2
2 Hang Power Snatches
4 Overhead Squats
6 Burpees over Bar
RX: 40/20 kg
AMRAP3
30 DU
6 Pull Ups
9 Wall Balls
AMRAP1
200m SKI
4 Pistols
6 Push ups
AMRAP1
5 Hang Power Clean
5 Push Press
5 Back Squats
RX: 50/30 kg
B.
CORE
Tabata PLANK
(if time)
Montag, 6. März
3 min of Cardio
4 min of: 6 Cossack Squats + 6/6 Kneeling DB Press + 6 V-Ups
+ Squat Mobility
A.
Tabata 1: Copenhagen Plank
Tabata 2: Monster Walk
B.
Every 3 min. for 15 min. (5 Sets)
Frontssquats
Set 1 = 8 reps @ 65% of 1 RM
Set 2 und 3 = 6 reps @ 70%
Set 4 und 5 = 5 reps @ 75%
C.
15 min AMRAP
Sonntag, 5. März
4 min of Cardio
then 4 min.: 10 Deadlift + 10 Shoulder Press + 10 BackSquats + 10 Hanging Knee Raises
A. "Lupo"
For Time (with a Partner)
Cash-In: 1,943 meter Row or Ski
100 Wall Ball Shots 9/6
90 Deadlifts 60/40
80 Hand Release Push-Ups
70 Box Jumps (24/20 in)
60 Toes-to-Bars
50 Burpees
40 Power Cleans 60/40
30 Push Presses 60/40
20 Backsquats 60/40
10 Thrusters 60/40
Cash-Out: 1,967 Row
Time Cap: 40 in
B.
if time
Biceps Curls "Laffy Taffy"
Freitag, 3. März
3 min of Cardio
4 min. of: 10 DB Squats + 5 Inchworm Push Ups + 10 Ring Rows
+ Squat Mobility
A.
Every 2:30 min. for 12:30 min. (5 Sets)
Backsquats
Set 1 = 8 reps @ 65
Set 2 und 3 = 6 reps @ 70%
Set 4 und 5 = 5 reps @ 75%
B.
24 min AMRAP
C.
Tabata
L-Sit Hang on Pull Up Bar
Donnerstag, 2. März
3 min of Cardio
4 min of: 3 Inchworm Push Ups + 6 Sit Ups + 9 DB Deadlift
+ Lower Back Mobility
A.
Every 5 min for 15 min. (3 Rounds)
B.
20 Rounds of
1 Squat Clean 60/40
2 Burpees over Bar
3 Toes to Bar
Time Cap: 15 min.
C.
3 Rounds of
30 Russian Twists into 20 Knee Tucks
rest as needed
Mittwoch, 1. März
3 min of Cardio
4 min. of: 5 Push Ups + 10 Ring Rows + 1 Lane Worm + 10 Air Squats
+ Squat Mobility
A.
Every 2 min. for 10 min. (5 Sets)
Benchpress
Set 1 = 8 reps @ 70%
Set 2 und 3 = 6 reps @ 75%
Set 4 und 5 = 5 reps @ 80%
B.
Work for 20 min.
C.
3 Sets of
Dienstag, 28. Februar
400m RUN
3x
2 Inchworm
4 Scap Pull Ups
6 Med Ball Thruster
8 Box Step ups
A.
AMRAP: 45 min.
RX+: Wear weightvest
Montag, 27. Februar
3 min of Cardio
4 min of: 10 Ring Rows + 10 DB Deadlift Toes Up + 10 DB Squats
A.
10 min EMOM
B.
Every 1:30 for 15 min (10 Sets)
C.
12 min AMRAP
2-4-6-8-10-12-14-16-18-20-...
Sonntag, 26. Februar
3 min of Cardio
4 min of: 10 Ring Rows + 10 Med Ball Cleans + 10 Sit Ups
A.
AMRAP (with a Partner) in 21 minutes
B.
AMRAP (with a Partner) in 21 minutes
Freitag, 24. Februar
3 min. Cardio
4 min. 10 Ring Rows + 10 Sit Ups + 10 Front Stepping Lunges
A.
8 min EMOM
4/4 DB Hang Clean & Jerk + 4 Burpees
B. Strength
15 min EMOM - 5 Rounds
C.
10 min. AMRAP
8-10-12-14-16-...
Cal row/ski/AB/Bike Erg/run
Wall Balls (try to go unbroken in every Set)
REST: 3 min.
6 min. AMRAP same workout
Donnerstag, 23. Februar
3 min. Cardio
4 min. 10/10 Half Kneeling DB Press + 15 Facepulls + 10 Med Ball Clean
A.
Push Press
B.
50-40-30 cal. Ski/Bike/Row/Run/Bike Erg
10-10-10 Power Clean (61/43kg)
REST: 1:30 min. after each set of PC
TC: 20 min.
C.
For time
10-9-8-7-6-5-4-3-2-1
Deadlift 70/40kg
Toes to Bar/V-Ups/Sit Ups/Ab-Roll Outs
TC: 10 min.
Mittwoch, 22. Februar
3 min. Cardio
4 min. 5/5 Single Leg Glute Bridges + 20 band Pull Aparts + 10/10 Single Leg Deadlift
A.
Every 2:30 min for 7:30 min.
Backsquats
Every 2:30 min. for 7:30 min
Frontsquats
B.
1 Round of
3 min ON / 30 sec Off
C.
AMRAP for 10 min.
Dienstag, 21. Februar
7 min.
3 Burpees
8 Deadlift
6 Hang Power Cleann
4 Shoulder to OH
10 Air Squats
A.
For time - TC: 12 min.
500m ROW
40 Thruster (20/15 kg)
30 Pull ups
250m ROW
20 Thruster (50/35 kg)
15 C2B Pull ups
REST: 5 min.
B.
For time - TC 12 min.
REST: 5 min.
C.
For time - TC: 12 min.
1 Round for time (50/35 kg)
2 rounds (60/40 kg)
3 rounds (70/47,5 kg)
Montag, 20. Februar
3 min of Cardio
4 min.: 3 Inchworm Push Ups + 10 Facepulls + 10 DB Squats
A. Benchpress
IFind a new 1 RM Benchpress in 12 min.
min. 12-min 20
EMOM
Benchpress x 1 rep @ 90% of your 1 RM
B. "Sprint Training"
Every 4 min. for 20 min.
C. Tabata
Handstand Hold or Wall Walk Hold
Sonntag, 19. Februar
7 min Pizzabote
+ Mobility
A.
12 min for
2.000 m row
then AMRAP
B.
12 min
80 Wall Balls
then AMRAP
C.
12 min
80 Back Squats 40/30
then AMRAP
Freitag, 17. Februar
3 min of Cardio
4 min of: 10 Single Arm Bumper Shoulder Press + 4 Inchworm Push Ups + 10 Ring Rows
A.
Find a 1 RM for the Day of
Turkish Get Up
in 10 min.
B.
Every 2 min. for 10 min. (5 Sets)
Shoulder Press
Set 1 = 8 reps @ 65%
Set 2 und 3 = 6 reps @ 70%
Set 4 und 5 = 5 reps @ 75%
C. Sprint Workout
21 - 15 - 9
TC: 10 min.
D.
1 Tabata: Turkish Sit Ups
1 Tabata: Monster Walk
Donnerstag, 16. Februar
3 min of Cardio
4 min of: 10 Cossack Squats + 10 weighted Prone Angels + 10 DB Deadlift with Toes on Bumper
+ Mobility for Pistols
A.
8 min EMOM
6 Pistols + 6 Pull Ups or 3 Muscle Ups
(reduce reps if u can´t keep up)
B.
18 min work
20/16 Cal. of Cardio
8 Hang Power Cleans or Hang Power Snatch
4 Burpees over Bar
(sprint rounds - rest as needed)
C.
10 min EMOM
3 Power Clean + 3 Front Squats + 3 Shoulder to Overhead
Mittwoch, 15. Februar
3 min of Cardio
4 min of: 5/5 Single Leg Glute Bridges + 10 weighted Prone Angels + 10 DB Deadlift with Toes on Bumper
+ Mobility Lower Back
A.
Every 2:30 min. for 12:30 min. (5 Sets)
Benchpress & Deadlift
Set 1 = 8 reps @ 65%
Set 2 und 3 = 6 reps @ 70%
Set 4 und 5 = 5 reps @ 75%
B.
11 min AMRAP:
C.
Annie - TC-8min.
50-40-30-20-10
Dienstag, 14. Februar
5 min.
20 Single under + 10 Box Step ups + 5 Med Ball Thruster
2 rounds of 5 min. WORK/ 1 min. REST
A.
ROW/SKI/AB for cal.
B.
20 DU/ 40 SU
10 Sit Ups
C.
10 Wall Balls
5 Burpees
D.
5 Push Ups
5 Burpee Box Jump over
Montag, 13. Februar
3 min of Cardio
4 min.: 10 Plate OH Lunges + 3 Inchwor Push Ups + 10 Ring Rows
Overhead Mobility
A.
32 min EMOM (8 Rounds)
(Reduce weight or reps if u can´t keep up, but keep it challengeing!)
B.
Perform 3 Sets of:
Sonntag, 12. Februar - Teamtime
5 min Rowling / 5 in Skiin
Strike @ 100m
A.
In Teams of 2
11 min for
60 DB Box Steps Ups 2x15/2x10
then AMRAP
B.
11 min for
60 Cal Ski or Row
then AMRAP
C.
11 min for
60 Cal Air Bike
then AMRAP
Rest 3 min between workout parts
Freitag, 10. Februar
3 min Cardio
4 min.: 10 Ring Rows + 3 Inchworm Push Ups + 10 DB Deadlift Toes Up
+ Squat Mobility
A.
Every 3 min for 15 min. 5 Sets
B.
Deadlift
Every 2 min for 10 min. - 5 Sets -
Set 1 = 8 reps @ 60%
Set 2 und 3 = 6 reps @ 65%
Set 4 und 5 = 5 reps @ 70%
C.
15 min AMRAP
Donnerstag, 09. Februar
3 min Cardio
4 min.: DB Deadlift with Toes on Bumper + 10 Plate Snatch + 10 Plate Thruster
+ Ankle Mobility + Hamstrings
A.
8 min EMOM
B.
12 min EMOM
st: 5/5 DB Hang Clean & Jerk (go heavy)
2nd: 2-3 Wall Walks or practice Handstand Walk
3rd: 40 Double Unders or pracctice Double Unders
C.
For time - time Cap: 20 min.
RX+: wear vest
Mittwoch, 08. Februar
3 min Cardio
4 min.: 10 Ring Rows + 3 Inchworm Push Ups + 10 Lunges
+ Squat Mobility
A.
8 min EMOM
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
Dienstag, 7. Februar
7 min.
10 Box Step Ups
5 Scap Push ups
5 Med Ball Thruster
30/30 Spiderman
A.
Workout: Burpee Hell - AMRAPs
WORK 7 min.
REST 2 min.
1)
2)
3)
4)
5)
B.
Tabata (if time)
Plank Hold
Montag, 6. Februar
3 min of Cardio
4 min.: 10 Ring Rows + 3 Inchworm Push Ups + 10 Lunges
A.
6 min EMOM
1st: 1-2 Rope Climbs
2nd: 10-15 Push Ups
B.
Bankdrücken
Every 2 min for 10 min. - 5 Sets -
Set 1 = 8 reps @ 65%
Set 2 = 6 reps @ 70%
Set 3, 4 und 5 = 3 reps @ 75%+
C.
For Time
Time Cap: 20 min.
RX+: wear vest
Sonntag, 05. Februar
3 min of Cardio
4 min.: 10 Benchpress (empty Barbell) + 10 DB Deadlift (Toes up) + 10 Sit Ups
A.
For time:
2000 m ski (Partner A: Ski/ Partner B: 10 Wall Balls, switch after each 10 Wall Balls)
2.000 m row (1works / 1 rests)
Time Cap: 45 min.
Freitag, 03. Februar
4 min of Cardio
4 min.: 10 weighted Prone Angels, 10 Ring Rows, 3 Inchworm Push Ups, 10 Med Ball Squats
A.
For time
21-15-9
Wall Balls
Sit Ups
B.
Front Squats
Every 2 min for 12 min. -6 Sets -
Set 1 = 12 reps @ 40%
Set 2 = 8 reps @ 60%
Set 3 = 4 reps (go heavy)
C.
27-21-15-9
Shoulder to Overhead
Pull Ups
Round 27: 30/20
Round 21: 40/25
Round 15: 55/30
Round of 9: 60/35
Donnerstag, 02. Februar
3 min of Cardio
4 min.: 10 alt Cossack Squats + 3 Inchworm Push Ups + 10 Ring Rows
A.
12 min EMOM (go for Skill not for Strength)
1st: 2-4 Muscle Ups or strict Pull Ups
2nd: 6-8 Pistols (alt.)
B.
Every 4 min for 16 min.
9/7 Cal Air Bike + 12-20 Wall Balls unbroken
C.
3 Sets of
1 min KB Front Rack Carry left arm
1 min for: 12 V-Ups
1 min KB Front Rack Carry right arm
1 min for: 12 V-Ups
Mittwoch, 01. Februar
3 min of Cardio
4 min.: 10 Benchpress (empty Barbell) + 10 Barbell Rows + 10 Sit Ups
A.
Every 3 min. for 15 min (5 Sets)
B. "Maud WOD"
2 Rounds for Time
Time Cap: 18 min.
RX+: wear vest
C. if time
3 Sets of
8-12 Ab Roll Outs
8-12 Good Mornings
Dienstag, 31. Januar
Warm Up:
Tabata Box Step ups & Med Ball Thruster
3 min. to find Workout weight for Hang Power Clean
Workout
FOR TIME, TC: 45 min.
50 Air Squats
50 Sit Ups
*
40 Box Jumps
40 Hang Power Clean (43/30kg)
*
30 Pull Ups
30 Burpee Over Bar
*
20 Toes To Bar
20 Wall Balls
*
10 Muscle Ups / C2B Pull Ups / Pull up + Ring Dip
*
20 Wall Balls
20 Toes To Bar
*
30 Burpee Over Bar
30 Pull Ups
*
40 Hang Power Clean (43/30kg)
40 Box Jumps
*
50 Sit Ups
50 Air Squats
*
25 DU/ 50 SU
Montag, 30. Januar
Warm up/ Hot start (TC: 7 min.)
10-9-8-7-6-5-4-3-2-1
Sprawls
Med Ball Thruster
A.
work up to a heavy Double "Bear Complex"
in 15 min:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 behind the Neck Push Press
B.
10 min EMOM
C.
Every 3 min for 12 min. (4 Sets)
9/7 Cal AB + 8 Barbell Thruster
Sonntag, 29. Januar
3 min Cardio
4 min: 10 DB Squats + 3 Inchworm Push Ups + 10 DB Deadlift
+ Squat Mobility
A. Kjäll
AMRAP (in a Team of 3) in 45 minutes
Buy-In:
1,962 meter Row or Ski
210 Back Squats (50/35 kg)
Then, AMRAP in remaining time of:
57 Burpees
57 Deadlifts (80/55 kg)
57 Kettlebell Swings (24/20 kg)
This memorial workout is dedicated to Powerlifter Kjäll Gustafsson who was killed on December 14, 2019, when he tried to stop a robbery at a restaurant in Gislaved, Sweden.
– 1,962 meter Row, for his birth year (1962)
– 210 Back Squats for his back squat PR (210kg)
– 57 for the age when he was killed.
Freitag, 27. Januar
3 min Cardio
4 min: 10 Ring Rows + 3 Inchworm Push Ups + 10 DB Deadlift
+ Moility for Lower Back
A.
Every 3 min. for 15 min. - 5 Sets
B.
Every 4 min. for 16 min.
C.
3 Sets of
Donnerstag, 26. Januar
3 min Cardio
4 min.: 10 DB Deadlift with Toes on Bumper + 10 Ring Rows + 10 DB Squats
+ Mobility for lower Back
A.
In 15 min. for Strength:
Do sets of
B.
AMRAP in 12 minutes
C.
2 Sets of
1 min KB Front Rack Carry each side
with 1 min rest after each round
Mittwoch, 25. Januar
6 min.
10/10 Plate Press + 4 Burpees Jump with jump on Bumper + 10 Plate Snatch + 10 Ring Rows
+ Ankle Mobility
A.
Every 1:15 min for 10 min. (8 Sets)
Hang Power Snacht x 2 reps
Build over the course of the sets
B. Open Workout 21.2 Test
(with smaller TC)
IFor time:
15 burpee box jump-overs
15 burpee box jump-overs
15 burpee box jump-overs
15 burpee box jump-overs
15 burpee box jump-overs
don´t go to fast, cause it´s only a test of 21.2
22,5/15kg DB, 24/20 in. Box
Time cap: 10 min. instead of 20 min.
C.
Shoulder Press
Every 2 min for 10 min. (5 Sets)
Dienstag, 24. Januar
Warm up:
Tabata Single under/ Med Ball Thruster
A.
4 rounds of 3:30 min. for 14 min. (14 min.)
Rest: 3 min.
B.
4 rounds of 3:30 min. for 14 min. (14 min.)
Rest: 3 min.
C.
4 rounds of 3:30 min. for 14 min. (14 min.)
Skalierung:
A) 1 1/2 min. ROW / SKI - leichter Ball
B) 1 1/2 min. DU / SU - HKR
C) 1 1/2 min. BBJO / Jumping PU oder RR - kein Gummiband
RX+:
A) schwerer Ball
B) -
C) 10 C2B PU / 5 MU
Ziel 1: möglichst schnell durchkommen, um noch ein wenig Pause innerhalb der 3 1/2 min zu haben
Ziel 2: so einteilen, dass man bis zum Ende durchkommt, ohne sehr viel langsamer zu werden
Montag, 23. Januar
3 min Cardio
4 min: 10 Plate Snatch + 3 Inchworm Push Ups + 20 alt. Lunges
+ ca. 3 min. Mobility for lower back
A. Skill & Strength
10 min work
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
50 DU or 75 Single Unders after each set
Time Cap: 15 min.
Sonntag, 22. Januar - TEAM
3 min Cardio
4 min: 10 Plate Thruster + 3 Burpees + Jump on Plate + 10 Ring Rows
A.
For time with a Partner - TC 12 minutes
1600 meter Ski or Row
50 Burpee Broad Jumps
B.
10 min AMRAP
switch after each completed round
B.
For time - Time Cap: 15 min.
Freitag, 20. Januar
1 Tabata Rope Jumps
A.
10 min work
B. Test of Open Workout 21.1
For Time
1-3-6-9-15-21 Wall Walks
10-30-60-90-150-210 Double-Unders
with shorter Time Cap of 15 min.
Goal is to not to destroy shoulder muscle ;-)
C. Strength
18 min work
Mittwoch, 18. Januar
3 min Cardio
4 min: 10/10 DB Kneeling Press + 10 RIng Rows + 10 Sit Ups
A.
10 min work
B.
Benchpress - 5 sets
Every 2 min for 10 min.
C.
15 min work
Dienstag, 17. Januar
OPEN FEELING
WARM UP:
6 min. EMOM with light weight/ empty BB
A.
15.2. (3/4)
AMRAP in 15 min. (Original: AMRAP in 20 min.)
REST 4 min.
B.
17.5. (1/2)
5 Rounds for Time - TC: 10 min. (Original: 10 Rounds and TC 40 min.)
REST 4 min.
C.
20.1.
10 Rounds for Time - TC: 15 min.
Montag, 16. Januar
3 min Cardio
4 min: 3 Inchworm Push Ups + 6 Hanging Knee Raises + 9 DB Squats
A.
1 Tabata Monster Walk
1 Tabata Copenhagen Plank
B.
12 min AMRAP
4 Pistols
8 KB Swings am. Style
12 Sit Ups
C.
1 Deadlift with a 4 sec pause of barbell in mid shinbone position
Every 1:15 min for 12 Sets
Build over the course of the sets
D.
3 Sets of
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