CrossFit Bad Marienberg
powered by Atlas Sport
Vor der Heeg 3
56470 Bad Marienberg (Eichenstruth)
Tel.: +49 177-7240851
info@crossfit-badmarienberg.de
Montag, 23. Mai
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
Sonntag, 22. Mai
300 m run
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 Benchpress 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 Run (Hyrox SB)
Time Cap: 45 min.
Freitag, 20. Mai
3 min of Cardio
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.
6 min EMOM
6 Good Mornings
C.
12 min AMRAP
D.
2 Sets of
Donnerstag, 19. Mai
3 min on a Cardio Machine
5 min.: 10 Cossack Squats + 8 Ring Rows + 10 Lunges + 8
+ Squat Mobility
A.
Frontsquats
Every 1,5 min. for 10,5 min. (7 Sets)
B.
Every 4 min. for 16 min.
20/16 Cal Row + 1 Rope Climp + 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, 18. Mai
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
Dienstag, 17. Mai
400 m run
3 Rounds á: 10 Box Step Ups + 10 Sit Ups + 10 Ring Rows
A.
12 min. for
800 m run
then AMRAP:
directly into...
B.
12 min. for
800 m run
then AMRAP:
directly into...
C.
12 min. for
800 m run
then AMRAP:
directly into...
D.
12 min. for
800 m run
then AMRAP:
Monday, 16. Mai
400 m run
3 Rounds of: 2 Inchworm Push Ups + 8 Ring Rows
2 Rounds of: 10 Lunges + 6 Push Ups + 4 Burpees
A.
6 min of.
20 Prone Angels
10 /10 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
30 Flutter Kicks
D.
Flight Simulator "Light"
5-10-15-20-25-30-35-40-35-30-25-20-15-10-5
Unbroken Double Unders or Unbroken Single Unders
TC: 10 min.
Sonntag, 15. Mai - Team
400 m run
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.
I7 min AMRAP
C.
I7 min AMRAP
D.
7 min AMRAP
Rest 3 min between AMRAPS
Freitag, 13. Mai
400 m run
5 min of:
A.
Every 90 sec for 15 min (10 Sets)
B.
12 min AMRAP:
C.
2 Sets of:
20 band assisted Strict Pull Ups
Donnerstag, 12. Mai
3 min on a machine
With empty Barbell
A.
Prepare for Macho Man in 10 min.
B.
1/2 Macho Man
10 min EMOM
3 Power Clean + 3 Front Squats + 3 Shoulder to Overhead
C.
For time
40 Box Jumps
400 m run
40 Sit Ups
400 m run
40 KB Swings
400 m run
40 DB Benchpress
400 m run
40 Air Squats
400m run
Time Cap: 30 min.
Mittwoch, 11. Mai
3 min of Cardio
4 min. of 10 Ring Rows + 10 alt. Cossack Squats + 10 Plate Snatch
A.
8 min work
8/8 Hip Airplane
10 Hip Flexor Pulls
20/20s Kettlebell Bottom Up Carry
B.
Every 5 min. for 20 min.
C.
Frontsquats
Every 1,5 min. for 13,5 min. (9 Sets)
Dienstag, 10. Mai
5 min.
A.
Workout For Time - TC 50 min.
50-40-30-20-10
*200m run After Each exercise
*400m run After Each Round
Montag, 9. Mai
400 m run
then 5 min. of:
A.
in 10 min work up to a set of 4 Shoulder Press
then...
Every 1:30 min for 6 min. (4 Sets)
B.
14 min. AMRAP
Finish each Round with 25 Double or 50 Single Under
C.
3 Sets of
rest as needed
Sonntag, 8. Mai
400 m run
2 Rounds: 10 Air Squats +5 Inchworm Push Ups + 3 Burpees
2 Rounds: 10 Jumping Lunges + 10 Ring Rows
Set up weight and Equipment in 10 min
A.
The (running) 7 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, 6. Mai
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.
Backsquats
Every 1,5 min. for 10,5 min. (7 Sets)
Donnerstag, 5. Mai
2 Rounds: 15 Air Squats + 10 Ring Rows + 5 Push Ups
2 Rounds: 5 Inchworm Push Ups + 10 Lunges
With empty Barbell:
(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)
Lower Back Mobility
A.
Build up to training weight in 7 min.
Every 5 min for 20 min (4 Sets)
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, 4. Mai
400 m run
then 3 Rounds
A.
in 12 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, 3. Mai
400m RUN
3 rounds: 10 Box Step ups + 3 Inchworm Push ups
A.
WORKOUT: 3 x AMRAP a 14 min. with 2 min. REST
AMRAP 1:
AMRAP 2:
AMRAP 3:
B.
Tabata: Plank Shoulder Tabs
Montag, 2. Mai
1,5 min row - 30 sec. rest
1,5 min ski - 30 sec. rest
1,5 min in deep Squat Position - 30 sec. rest
1,5 min bike - 30 sec. rest
A.
Tabata 1: Monster Walk
Tabata 2: Copenhagen Plank
B.
13 min. AMRAP
3 HSPU (sc. 6 Push Ups)
6 Toes to Bar
9 Box Jumps or Step Ups
12 Sit Ups
C.
Frontsquats
Every 1,5 min. for 10,5 min. (7 Sets)
Sonntag, 1. Mai
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, 29. 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
Donnerstag, 28. April
6 min.
20 Jumping Jacks + 5 Push Ups + 10 Lunges + 10 Sit Ups
A.
20 min. EMOM
B.
12 min AMRAP
C.
Tabata
Mittwoch, 27. April
3 minutes of Cardio
2 Rounds: 5 Push Ups + 30 sec Plank + 10 Cossack Squats
With empty Barbell:
(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)
A.
In 12 min. build up to a heavy Set of
2 Power Clean (touch´n go)
B.
5 Rounds for time of:
Time Cap: 25 min.
Dienstag, 26. April
5 min.: 20 Single under + 10 Box Step ups + 5 Med Ball Thruster
2 rounds of 4 AMRAPS a 5 min. with 1 min. REST
A.
4 min AMC
B.
4 min AMRAP
C.
4 min AMRAP
D.
4 min AMRAP
(Tabata: Plankjacks (RX+: Plank in Rest))
Montag, 25. April
3 Rounds of
3 Inchworm Push Ups + 6 Burpees + 9 Air Squats + 12 Lunges
+ 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 24. April
3 min of Cardio
4 min. of: 10 Ring Rows + 10 Sit Ups + 10 Med Ball Thruster
A.
20 min AMRAP
200 meter Partner Run
20 Clean-and-Jerks (50/30kg)
20 Burpee Box Jump Overs (24/20 in)
20 Toes to Bar
4 min rest
20 min AMRAP
200 m Partner Run
60 Double or 120 Single Unders
40 Wall Balls 9/6
20 Power Snatches 30/20kg
Freitag, 22. April
3 min of Cardio
4 min. of: 10 Ring Rows + 10 Sit Ups + 10 Med Ball Thruster
A.
20 min work for Strength
B.
8 min EMOM
C.
1 Tabata
work Single Leg V-Ups / rest Leg Raises
Donnerstag, 21. April
400m run
4 min of: 10/10 Single Arm DB Press + 10 Ring Rows + 10 DB Squats
6 min of building Milo: 8 Half Prone Angels + 8/8 External Rotation Press + 8/8 Turkish Sit Ups
A.
Find a 1 RM Benchpress for the Day in 12 min.
then:
Every 1:30 for 9 min.
Benchpress x 3 reps @ 80-85 % of 1 RM
B.
18 min AMRAP
Mittwoch, 20. April
400m run
4 min of: 10 DB Deadlift + 10 Ring Rows + 10 Lunges
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
A.
Every 3 min. for 15 min.
8 Deadlift + 8/8 Lunges
B.
14 min AMRAP
C.
1 Tabata
V-Ups / Handstand or Wall Walk Hold
Dienstag, 19. April
400m Run
2 rounds
5 Inchworm Push Ups
5 Air Squats
5 Ring Rows
A. Burpee Bonanza
TC: 15 min.
1 min. Rest
1 min. Rest
1 min Rest
4 min. REST
B. AMRAP for 30 min.
After 15 min. into
Donnerstag, 14. April
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
20 min AMRAP
400 m run
40 Double Unders
4 Muscle Ups or 8 Pull Ups
C.
1 Tabata Plank/Hollow Rock
Mittwoch, 13. April
3 min of Cardio
4 min: 10 DB Squats + 10 Sit Ups + 10 Ring Rows
+ Squat Mobility
A.
Find a 1 RM Frontsquat for the Day in 15 min.
B.
8 min EMOM
C. Kettlebell Workout
4 Rounds for time of:
Time Cap: 12 min.
Dienstag, 12. April
1 Tabata: SU or DU
A. Cardio Workout
FOR TIME - TC: 50 min.
400m RUN
200m RUN (300m ROW/ 250m SKI / 15 cal. AB)
200m RUN (300m ROW/ 250m SKI / 15 cal. AB)
200m RUN (300m ROW/ 250m SKI / 15 cal. AB)
200m RUN (300m ROW/ 250m SKI / 15 cal. AB)*
200m RUN (300m ROW/ 250m SKI / 15 cal. AB)
200m RUN (300m ROW/ 250m SKI / 15 cal. AB)
200m RUN (300m ROW/ 250m SKI / 15 cal. AB)
200m RUN (300m ROW/ 250m SKI / 15 cal. AB)
400m RUN
(DB 2x15/22,5kg)
In Remaining time:
AMRAP
Montag, 11. April
3 min of Cardio
for 4 min.: 10 DB Deadlift + 5 Inchworm Push Ups + 10 Ring Rows
for 6 min: 8 Banded "W" + 8/8 Banded KB Bottom Up Press + 8/8 KB Rotations (Head) + 8 Seated Angel
A. EMOM 20
B.
8 min AMRAP
C.
2 Sets of
5 Lanes Sandbag Carry + 5 Sandbag Squats (try to go unbroken)
Sonntag, 10. April
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.
Biceps Curls "Laffy Taffy"
Freitag, 8. April
3 min of Cardio
then 4 min.: 6/6 Cossack Squats + 6/6 Single Leg Glute Bridges + 6 DB Squats
A.
Find a 1 RM Frontsquat for the Day in 15 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)
Donnerstag, 7. April
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.
3 Sets of
10 V-Ups
10 Biceps Curls
D.
Sit Ups
Mittwoch, 6. April
3 min. CARDIO
4 min: 5 Push Ups + 10 Ring Rows + 5 Sit Ups + 10 Air Squats
A.
20 min EMOM
B. "Cindy"
20 min AMRAP
Dienstag, 5. April
2 min. CARDIO
3 rounds: 10 Med Ball Thruster + 10 Lunges + 5 Push ups
A.
AMRAP 1-3 a 6 min. for 2 cycles (REST: 2 min.)
6 min. AMRAP
6 min. AMRAP
6 min. AMRAP
B. Core
9 min. EMOM
Montag, 4. April
6 min.: 4 Inchworm Push Ups + 8 Ring Rows + 8 Lunges + 8 SDHP (empty Barbell)
A.
In 12 min, build to a 5 RM Benchpress
At the 13 min. mark perform:
2 Sets of
Benchpress x 5 reps @ 93% of your 5 RM weight
rest as needed between sets
+ 1 all out Set @ 60% of your 5 RM
B.
8 min EMOM
8 Sumo Deadlift High Pull 30/20kg + 4 Burpees over Bar
C.
Perform 100 alt. Barbell Backrack Lunges
in 8 min.
D.
Mobility
Sonntag, 3. April
3 min of Cardio
4 min of: 10 Ring Rows + 10 Med Ball Cleans + 10 Sit Ups
A. "Laura"
AMRAP (with a Partner) in 21 minutes
B.
AMRAP (with a Partner) in 21 minutes
Freitag, 1. April
3 min of Cardio
4 min of: 10 Ring Rows + 5 Push Ups + 10 Sit Ups
A.
8 min EMOM
3-6 strict Pull Ups or Muscle Ups
B.
30 min EMOM
1st: 15 Crunch Wall Balls
2nd: 8 Pendlay Rows
3rd: 15 DB Benchpress
4th: 8 KB Biceps Curls
5th: 15 KB Swings
C.
For time:
24/18 Cal Air Bike + 18 Burpees
Donnerstag, 31. 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)
Frontsquats
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
Mittwoch, 30. 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
Dienstag, 29. März
400m RUN
2 rounds of: 20 Lunges + 15 Ring Rows + 10 Med Ball Thruster + 5 Inchworm Push ups
A.
WORKOUT with TC: 40 min.
500m SKI/ROW / 30 cal. AB/ 400 RUN
500m SKI/ROW / 30 cal. AB/ 400 RUN
500m SKI/ROW / 30 cal. AB/ 400 RUN
X m/ cal. for the rest of the time
*every 5 min. 3 Burpees
B.
EMOM 8
1st: 30/30 sec PLATE TURKISH SIT UPS
2nd: PLATE HOLLOW HOLD 30-40 sec.
Montag, 28. März
3 min of Cardio
4 min of: 10 Ring Rows + 10 DB Deadlift Toes Up + 10 DB Squats
A.
10 min EMOM
B.
Every 1:15 for 12,5 min (10 Sets)
C.
12 min AMRAP
2-4-6-8-10-12-14-16-18-20-...
Sonntag, 27. März - Teamtime
400 m run
4 min of: 10 Ring Rows + 5 Burpees + 10 Box Step Ups
A.
In Teams of 2
11 min for
60 DB Box Steps Ups 2x15/2x10
then AMRAP
B.
11 min for
60 Cal Ski
then AMRAP
C.
11 min for
400 m Sandbag run (together)
then AMRAP
Rest 3 min between workout parts
Freitag, 25. März
3 min of Cardio
4 min. of: 10 DB Squats + 5 Inchworm Push Ups + 10 Ring Rows
+ Squat Mobility
A.
Every 3 min. for 15 min. (5 Sets)
Backsquats
Set 1 = 8 reps @ 73% (of 1 RM Front Squats!)
Set 2 und 3 = 6 reps @ 78%
Set 4 und 5 = 5 reps @ 83%
B.
24 min AMRAP
-rest 2 min after each round-
Donnerstag, 24. 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
Mittwoch, 23. März
3 min Cardio (400m run)
4 min. of: 3 Burpees + 10 Air Squats + 10 RIng Rows
A.
30 min EMOM
B.
7 min EMOM of Bergeron Beep Test
Dienstag, 22. März - Cardio Time
1 Round
then 3 min.:
A.
For Time with TC: 40 min.
Buy in: 90/ 75 cal. on a machine
20 DU/ 30 SU
B.
6 min EMOM
Montag, 21. März
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
Sonntag, 20. März
3 min of Cardio
4 min. with empty Barbell:
A.
work up to a heavy Double of Bear Complex
in 12 min.
B.
For Time (with a Partner)
Buy-In: 2,000 meter Row
Directly into, 4 Rounds of:
8 Rope Climbs
10 Bear Complexes (@ 70% of your 2RM)
12 Barfacing Burpees
Cash-Out: 2000 meter Ski
Time Cap: 30 min
Freitag, 18. März
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
Donnerstag, 18. März
3 min of Cardio
4 min. with empty Barbell:
A.
32 min EMOM (8 Rounds)
(Reduce weight or reps if u can´t keep up, but keep it challengeing!)
B.
5 Lanes of Rope Pulls (go heavy in 3 Lanes)
Mittwoch, 16. März
3 min of Cardio
4 min of: 5/5 Single Leg Glute Bridges + 10 Leg Raises + 10 DB Deadlift with Toes on Bumper
+ Mobility Lower Back
A.
Establish a 3 RM Deadlift in 20 min.
B.
12 min AMRAP:
C.
Annie
50-40-30-20-10
Dienstag, 15. März - Cardio Time
3 min. Cardio
5 min.: 3 Burpees + 5 Med Ball Thruster + 3 Inchworm to Push up + 5 Ring Rows
A. "Nash"
10 min. EMOM
- 2 min rest -
10 min. EMOM
- 2 min rest -
10 min. EMOM
- 2 min rest -
*Skalierung: weniger Wiederholungen, wenn Pausenzeit zu kurz (mind. 10 sec. Pause!)
B. Core
"Sally"
Plank to Push up Position
Tabata: Sit ups
Montag, 14. März
3 min of Cardio
4 min of: 10 alt. Cossack Squats + 4 Inchworm Push Ups + 10 Ring Rows
A.
Every 3 min. for 15 min. (5 Sets)
Frontsquats
Set 1 = 8 reps @ 65%
Set 2 und 3 = 6 reps @ 70%
Set 4 und 5 = 5 reps @ 75%
B.
3 Rounds of
Time Cap: 12 min.
C.
Three Sets of:
Sonntag, 13. März
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, 11. März
3 min Cardio
4 min.: DB Deadlift with Toes on Bumper + 10 Plate Snatch + 10 Plate Thruster
+ Ankle Mobility + Hamstrings
A.
10 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.
Donnerstag, 10. März
3 min Cardio
4 min.: 10 Ring Rows + 3 Inchworm Push Ups + 10 Lunges
+ Squat Mobility
A.
10 min EMOM
B.
Shoulder Press
Every 2 min for 10 min. - 5 Sets -
Set 1 = 8 reps @ 65%
Set 2 und 3 = 6 reps @ 70%
Set 4 und 5 = 5 reps @ 75%
C.
15 min AMRAP
Mittwoch, 09. März
3 min Cardio
4 min.: 10 Ring Rows + 3 Inchworm Push Ups + 10 Lunges
+ Squat Mobility
A.
10 min EMOM
B.
Every 2 min for 10 min. (5 Sets)
1 Power Clean + 3 Frontsquats (or 1 Squat Clean 2 Front Squats)
Start @ ca. 65% of your 1 RM Front Squat and build over the course of the Sets
C.
For time: 21-15-9
Dienstag, 8. März - Cardio Day -
Tabata
Med Ball Thruster/ Single under
A.
4 min. ROW for cal.
Followed by: 15 min. AMRAP
REST: 3 min.
4 min. SKI for cal.
Followed by: 15 min. AMRAP
B.
Tabata: Sit ups/ Flutter Kicks
Montag, 7. März
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 und 3 = 6 reps @ 70%
Set 4 und 5 = 5 reps @ 75%
C. "Filthy Fifty"
For Time
Time Cap: 25 min.
Sonntag, 6. März
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, 4. März
3 min of Cardio
4 min.: 10 Benchpress (empty Barbell) + 10 DB Deadlift (Toes up) + 10 Sit Ups
A.
Every 3 min. for 15 min (5 Sets)
B. "Maud WOD"
2 Rounds for Time
Time Cap: 20 min.
C.
3 Sets of
8-12 Ab Roll Outs
8-12 Good Mornings
Donnerstag, 3. März
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
2nd: 6 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, 2. März
3 min of Cardio
4 min with empty Barbell:
A.
work up to a heavy Triple "Bear Complex"
in 15 min:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 behind the Neck Push Press
B.
"Grettel"
10 Rounds for Time
Time Cap: 12 min.
C.
Frontsquats
Every 1:15 min for 15 min. (12 Sets)
Set 1-4 = 1 rep @ 80%
Set 5-8 = 1 rep @ 84%
Set 9-12 = 2 reps @ 88%
Dienstag, 29. Februar
Warm up/ Hot start (TC: 7 min.)
10-9-8-7-6-5-4-3-2-1
Sprawls
Med Ball Thruster
A.
2 rounds
2 min. WORK with 1,5 min. REST
1. ROW/SKI
2. Sit ups
3. Burpee Broad Jumps
4. Back stepping lunges
5. Wall Balls
B.
2 rounds
30 sec. WORK with 30 sec. REST
Plank Hold
Side Plank left
Side Plank right
Montag, 28. Februar
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
3 min Suitcase Carry (KB or DB)
with 2 min rest between the Sets
Sonntag, 27. Februar - Team
6 min work
A. "Hangul Day"
For Time (with a Partner)
Time Cap: 45 min.
Freitag, 25. Februar
3 min Cardio
4 min.: 10 Plate Thruster + 10 Ring Rows + 5 Push Ups
A.
IEvery 3 min for 12 min. (4 Sets)
9/7 Cal AB + 8 Barbell Thruster
B. "Nate"
AMRAP in 20 minutes
C.
Tabata
Flutterkicks/Leg Raises
Donnerstag, 24. Februar
3 min Cardio
8 min EMOM
1st: 2 KB or 2 DB Farmers Carry
2nd: 10 Lunges (Farmers Carry)
A.
In 15 min perform
6 Lanes of Rope Pull
(go heavy in Set 4-6)
B.
8 min AMRAP
C.
Backsquats
Every 1:15 min for 15 min. (12 Sets)
Set 1-4 = 1 rep @ 84% of 1 RM Frontsquat
Set 5-8 = 1 rep @ 89%
Set 9-12 = 2 reps @ 93%
Mittwoch, 23. Februar
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.
Benchpress
Every 2 min for 12 min. (6 Sets)
Dienstag, 22. Februar
5 x 45 sec. WORK with 15 sec. REST
A.
6 x 6 min. AMRAPs with 2 min. REST
1+4
2+5
3+6
Montag, 21. Februar
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
Sonntag, 20. Februar
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, 18. Februar
3 min Cardio
4 min: 10 DB Deadlift with Toes on Bumper + 3 Inchworm Push Ups + 20 alt. Lunges
+ ca. 3 min. Mobility for lower back
A.
10 min work
B.
Every 2 min for 12 min. (6 Sets)
Deadlift
Set 1 = 15 reps @ 40%
Set 2 = 12 reps @ 45%
Set 3 = 8 reps @ 53%
Set 4,5,6 = 5 reps @ 64%
C.
For time
15 – 12 – 9 – 6 – 3
50 DU or 75 Single Unders after each set
Time Cap: 15 min.
Donnerstag, 17. Februar
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
3 Rounds of Hurdle Sprint
Wear a Weight Vest (20/14 lb)
Time Cap: 45 min.
Mittwoch, 16. Februar
3 min Cardio
4 min: 10 Ring Rows + 5 Inchworm Push Ups + 10 Air Squats
A.
18 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 10 min. (original 15 min.)
Goal is to not to destroy shoulder muscle ;-)
C.
Frontquats
Every 1:15 min for 15 min. (12 Sets)
Set 1-4 = 1 rep @ 78%
Set 5-8 = 1 rep @ 83%
Set 9-12 = 2 reps @ 87%
Dienstag, 15. Februar
3 min. of Cardio
then 3 min.
A.
For Time (TC 45 min.)
Buy in: 80/65 cal. Cardio
40 SU / DU
32 Wall Balls
25 Burpees
16 DB Thruster
8 Devil Presses
Cash out:
80/65 cal. Cardio
C.
Core
Tabata Superman/ Hollow Hold
Montag, 14. Februar
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
Sonntag, 13. Februar - TEAM
3 min Cardio
4 min: 10 Plate Thruster + 3 Burpees + Jump on Plate + 10 Ring Rows
A.
AMRAP (with a Partner) in 20 minutes
2,000 meter Ski or Row
50 Burpee Broad Jumps
B.
For time - Time Cap: 20 min.
10 Rounds Hurdle Sprint
10 Rounds of
20 Rounds of Hurdle Sprint
Samstag, 12. Februar
Da auch in unserer Box Angehörige der Polizei sind, fühlen wir uns besonders verbunden mit den Geschehnissen von Montag, bei denen 2 junge Kollegen:innen im Einsatz getötet wurden. In stillem Gedenken und zur Unterstützung der Stiftung, welche von der Gewerkschaft der Polizei ins Leben gerufen wurde, werden wir für alle Interessierten das Hero Workout, ins Leben gerufen von @crossfitwiesbaden in unserer Box hosten und dabei Spenden sammeln (2GPlus).
Termin:
Samstag, 12.02.2022 um 13 Uhr
Anmeldung erforderlich!
MEMBER über goteamup, Externe bitte per Insta-Message oder E-Mail
Benefiz Workout
20 min AMRAP
Team of 2
1min Break
Wer möchte, kann hierbei eine Gewichtsweste tragen‼️
Freitag, 11. Februar
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
6 Toes to Bar or 12 Sit Ups
8 KB Swings american Style
C.
Backsquats
Every 1:15 min for 15 min. (12 Sets)
Set 1-4 = 1 rep @ 82% of 1 RM Frontsquat
Set 5-8 = 1 rep @ 87 %
Set 9-12 = 2 reps @ 91%
D.
3 Sets of
Donnerstag, 10. Februar
3 min Cardio
4 min: 10 Ring Rows + 5 Push Ups + 10 DB Squats
A.
Benchpress - 4 sets
Every 2:30 min for 10 min.
B.
Cindy
20 min AMRAP
C.
3 Sets of
20 V-ups with alternating arms and legs
30 Flutter Kicks
rest as needed
Mittwoch, 09. Februar
6 min ON / 15 sec rest
A.
Every 2 min. for 10 min. (5 Sets)
3 Power Cleans into 1 Power Jerk
(Do not touch and go. Focus on speed and technique)
B.
Deadlift
Every 2 min. for 12 min.
C.
7 min EMOM
6 Barbell Push Press or Push Jerk + 6 Burpees over Bar
D.
3 Sets of
30 Weighted Russian Twists Directly into 20 Tuck Crunches
Dienstag, 08. Februar
1 min. Cardio
1 min. Plank
1 min. Med Ball Thruster
1 min. Inchworms
1 min. Cardio
A.
1-15 min.
1000/800 m ROW/SKI
then AMRAP:
16-30 min.
60/40 cal. AB
then AMRAP
31-45: min.
150 DU/ 200 SU
then AMRAP
B.
Tabata KB Crush Grip L Chrunches
Montag, 07. Februar
3 min Cardio
4 min.: 10 alt. Cossack Squats + 5 Push Ups + 10 Ring Rows
+ Mobility for Pistols
A.
10 min EMOM
1st: 3-8 Chin Ups or 3 BMU
2nd: 8 Pistols
B.
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)
C.
20 min work (aim: 4-5 Rounds)
Sonntag, 06. Februar
6 min Pizzabote
+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, 04. Februar
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 over Bar (go for speed!)
B.
Every 2:30 min. for 12:30 min
Deadlift + 10 Hanging Knee Raises
Set 1 = 10 reps @ 50%
Set 2 = 10 reps @ 58%
Set 3,4,5 = 10 reps @ 63%
C.
9 min EMOM
1st: 8-10 Good Mornings
2nd: 8-10 Barbell Ab Roll Outs
3rd: 8-10 Pendlay Rows
Donnerstag, 03. Februar
3 min Cardio
4 min: 10 Plate Sit Ups + 10/10 Plate Press + 10 Plate Squats + 3 Burpees with Jump on Bumper
A.
12 min EMOM
1st: 20 WallBalls (go unbroken)
2nd: 5 heavy HSPU or 2 Wall Walks
B.
12 min EMOM
1st: 6-12 Toes to Bar (go unbroken)
2nd: 8-12 DB Push Press (go unbroken)
C.
Front Squats
Every 1:15 min for 15 min. (12 Sets)
Set 1-4 = 1 rep @ 78%
Set 5-8 = 1 rep @ 82 %
Set 9-12 = 2 reps @ 87%
Mittwoch, 02. Februar
3 min Cardio
4 min with empty Bar: 10 Deadlift + 5 Hang Power Clean + 3 Inchworm Push Ups + 10 Ring Rows
A.
Work up to a heavy Set of 3 Power Clean
in 10 min.
B.
Buy in:
Flight Simulator with Time Cap: 7 min.
UNBROKEN DOUBLE UNDER
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
then 5 rounds of:
Cash out:
Flight Simulator
UNBROKEN DOUBLE UNDER
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Ges. Time Cap: 24 min.
C.
6 Lanes Rope Pull (go heavy in min. 3 Sets!)
Dienstag, 01. Februar
3 min Cardio
3 rounds: 6 Med Ball Thruster + 6 push ups + 6 Box Step ups
A.
WORK for 10 min. / with 2 min. REST
10 min EMOM
10 min AMRAP
10 min EMOM
10 min. AMRAP
B.
Tabata Plank Hold/ Flutter kicks (in rest time)
Montag, 31. Januar
3 min Cardio
4 min. 10 Box Step Ups + 10 Sit Ups + 10 Ring Rows
A.
B.
20 min work
20/15 Cal row / ski / bike
8 Burpee Box Jump or Step Overs
8 DB Thruster
8 Pull Ups
C.
Benchpress
Every 2:30 for 12:30 min.
Set 1 = 10 reps @ 50%
Set 2 = 10 reps @ 58%
Set 3,4,5 = 10 reps @ 63%
Sonntag, 30. Januar
5 min rowling / 5 min skiing
Strike @ 100m
A.
For Time (with a Partner)
1,000 meter Row
1,000 meter Row
Only 1 athlete works at a time.
B.
1 Tabata
Flutter Kicks / Leg Raises
Freitag, 28. Januar
3 min Cardio
4 min. 10 Sit Ups + 10 Ring Rows + 10 DB Squats
A.
Plate/Box Squat Mobility
B.
25 min EMOM (5 Rounds)
1st: 5/5 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: 60 DU or 80 SU (max 40 sec.)
5th: 8 Ab Wheel Roll Outs
C.
Frontsquats
Every 1,5 min. for 10,5 min (7 Sets)
Donnerstag, 27. Januar
3 min Cardio
4 min. 10 DB Deadlift (Toes up) + 10 EOO Leg Raises + 10 Ring Rows + 3 Inchworm Push Ups
A.
Deadlift
Every 2 min for 12 min.
Set 1 = 15 reps @ 40%
Set 2 = 12 reps @ 45%
Set 3 = 8 reps @ 53%
Set 4,5,6 = 6 reps @ 60%
B.
21-18-15-12-9-6-3
Time Cap: 16 min.
C.
Every 3 min for 9 in (3 Sets)
8-12 reps of
Mittwoch, 26. Januar
3 min Cardio
4 min. 10 Plate Sit Ups + 10/10 Single Arm Plate Press + 10 Ring Rows
A.
Every 3 min. for 12 min.
Seated Shoulder Press + 2 Rope Climbs
B.
18 min work
C.
3 Sets of
Dumbbell Head Pinch
Dienstag, 25. Januar - Cardio Day
5 min.: 3 Burpees + 5 Med Ball Shoulder Press + 3 inchworm PU + 5 air squats
A.
For time
(TC 45 min.)
40/30 cal. ROW/SKI/AB
40/30 cal. ROW/SKI/AB
40/30 cal. ROW/SKI/AB
40/30 cal. ROW/SKI/AB
B.
CORE
2 rounds
45 sec. WORK 15 sec REST
Plank
Montag, 24. Januar
20 banded Shoulder Dislocates
3 min Cardio
4 min. 10 alt. Cossack Squats + 6/6 Single Arm Plate OH Squats + 3 Inchworm Push Ups
A.
Every 1,5 min for 10,5 min (7 Sets)
Hang Power Snatch (RX+: Snatch)
Set 1-2 = 3 reps @ 60%
Set 3-4 = 3 reps @ 70%
Set 5,6,7 = 1 rep > 70%
B.
18 min work
C.
3 Rounds of
1 min Plank + 30/30 sec KB Front Rack Carry each side
30 sec rest between rounds
Sonntag, 23. Januar
5 min rowling / 5 min skiing
Strike @ 100m
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, 21. Januar
3 min Cardio
+ Mobility for Ankle, Shoulder, Hip
A.
Flight Simulator - for time (Time Cap: 10 min.)
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
B.
8 min AMRAP
2 min rest
8 min AMRAP
6 KB Benchpress right
6 Toes to Bar or 12 Sit Ups
6 KB Benchpress left
6 Pull Ups or 3 Muscle Ups
C.
Backsquats
Every 1,5 min. for 10,5 min (7 Sets)
Donnerstag, 20. Januar
3 min Cardio
4 min: 10/10 Single Arm Kneeling DB Press + 10 Sit Ups + 10 Ring Rows
A.
Every 3 min for 12 min.
B.
Every 3 min for 9 min.
13/10 Cal Ski Erg + 15 Lat Pull Downs
C.
3 Sets of
D.
10 Ropeclimbs (if u can, go legless!)
Mittwoch, 19. Januar
3 min Cardio
4 min: 10/10 Single Arm Kneeling DB Press + 10 Toes Up BD Romanian Deadlift + 10 Ring Rows
A.
Every 1:30 min for 9 min (6 Sets)
2 Power Clean
Build over the Course of the Sets
B.
20 min work
C.
Every 3 min for 9 min. (3 Sets)
Band Assisted Strict Pull Ups
Dienstag, 18. Januar
2 rounds 45 sec. WORK / 15 sec. REST
A.
2 rounds of 3 AMRAPs à 6 min. / with 2 min. REST
AMRAP 1
AMRAP 2
AMRAP 3
B.
Tabata
Leg Raises/ Flutter Kicks
Montag, 17. Januar
3 min Cardio
4 min. : 10 Glute Bridges + 20 Band Pull Apart + 10/10 Single Leg Barbell Romanian Deadlift
A.
3 Sprint Sets on Rower for max Cal./60 sec.
rest as needed (ca. 2-3 min)
2 Sprint Sets on Rower for max Cal. in 30 sec.
ca 1-2 min rest
B.
Benchpress
Every 2 min for 10 min. (5 Sets)
Benchpress Accessory
Every 3 min for 9 min. (3 Sets)
C.
3 Rounds
30 sec ON/ 20 sec OFF
Sonntag, 16. Januar
3 min Cardio
4 min. : 10 DB Squats + 3 Inchworm Push Ups + 10 Ring Rows + 3 Push Ups
+ Mobility
A.
“FFTF 21.2”
2021 FIGHT FOR THE FITTEST PARTNER SERIES ONLINE QUALIFIER WOD #2For Time (with a Partner)
Time Cap: 15 minutes
B.
For time in Teams of 2
50 Cal Air Bike (together)
5 Rounds Hurdle Sprint (each Partner)
50 Cal Ski (together)
5 Rounds Hurdle Sprint (each Partner)
40 Cal Air Bike (together)
4 Rounds Hurdle Sprint (each Partner)
40 Cal Ski (together)
4 Rounds Hurdle Sprint (each Partner)
30 Cal Air Bike (together)
3 Rounds Hurdle Sprint (each Partner)
30 Cal Ski (together)
3 Rounds Hurdle Sprint (each Partner)
20 Cal Air Bike (together)
2 Rounds Hurdle Sprint (each Partner)
20 Cal Ski (together)
2 Rounds Hurdle Sprint (each Partner)
10 Cal Air Bike (together)
1 Round Hurdle Sprint (each Partner)
10 Cal Ski (together)
1 Round Hurdle Sprint (each Partner)
Time Cap: 30 min.
C.
1 Tabata
V-Ups
Freitag, 13. Januar
3 min Cardio
4 min. : 10 DB Squats + 3 Inchworm Push Ups + 10 Ring Rows
+ Mobility
A.
10 min EMOM
1st: 4 Box Jumps for Height
2nd: 20 Ring Rows
B.
Open Prep:
Open Workout 20.2
AMRAP in 20 minutes
C.
Frontsquats
Every 1,5 min. for 10,5 min (7 Sets)
Donnerstag, 12. Januar
3 min Cardio
4 min. : 10 Ring Rows + 10 Plate Sit Ups + 10 Plate Raises
+ 3 Sets of banded Side Raises
A.
work for 20 min.
B.
12 min AMRAP
C.
For time
100 Plate Front Raises
Time Cap: 10 min.
Mittwoch, 12. Januar
5 min. : 10 Ring Rows + 5 Inchworm Push Ups + 10 Sit Ups + 10 DB Deadlift with Toes on Bumper
A.
6 min EMOM
6-8 Wide Grip Pull Ups (strict) + 8 heavy Plate Sit Ups
B.
Every 3 min for 12 min. (4 Sets)
C.
"Diane"
For Time:
21-15-9
D.
3 Rounds of heavy KB Single Arm Front Rack Carry
40 sec. ON / 10 sec. OFF
Dienstag, 11. Januar "Cardio Time"
3 min Cardio
2 rounds
A.
Workout (TC: 45 min)
5 rounds
Into
Buy in
Into 10 rounds
Into
Into
Cash out:
B.
Tabata
Plank 20 sec. / Side plank 10 sec.
Montag, 10. Januar "Ab&Booty Special"
3 min Cardio
4 min of: 8/8 Single Leg Glute Bridges + 8 Sit Ups + 8 Ring Rows
A.
20 min EMOM
1st: 10 Leg Shoot Throughs (Parallettes)
2nd: 10 Barbell Glute Bridges
3rd: 10 Winshield Wipers
4th: 10 Good Mornings
B.
Every 4 min for 16 min. (4 Rounds)
C.
1 Tabata Monster Walk
1 Tabata Copenhagen Plank
Sonntag, 09. Januar
Warm up:
Strike @ 100 m
A.
Partner Karen
150 Partner Wall Balls
Every min perform 8 syncron Kettlebell Swings
TC: 10 min.
- 2 min rest. -
B.
Establish a Bar Buddy Deadlift in 10 min.
- 2 min. rest -
C.
Partner DT
5 Rounds for time of
- 2 min rest -
D.
Then 10 minutes to establish max weight in 5 attemps each of
Bear Complex
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Freitag, 07. Januar
3 min of Cardio
4 min.: 5 DB Squats + 10 Ring Rows + 5 Push Ups + 10 Sit Ups
A.
work up to a heavy TRIPLE
Thruster
in 8 min.
B.
7 Rounds For Time
TC: 25 min.
RX+: 60/40kg
C.
Frontsquats
Every 1,5 min. for 13,5min (9 Sets)
5 Sets of 2 reps @ % 77% of 1 RM Front Squats
4 Sets of 3 reps @ % 82% of 1 RM Front Squats
Donnerstag, 06. Januar
2 Rounds: 5 Push Ups + 10 Ring Rows + 15 Banded Shoulder Dislocates
2 Rounds: 5 Burpees + 10 Air Squats
A.
Every 3 min for 15 min. (5 Sets)
Benchpress x 8 reps + 2 Ropeclimbs
B.
For time:
10-9-8-7-6-5-4-3-2-1
Pull Ups
Box Jumps or Step Ups
Wall Balls 9/6
Time Cap: 15 min.
C.
3 Sets of
8-12 Sitting Single Arm DB Press (each side)
4-8 strict Toes to Bar (sc. 10 V-Ups)
Mittwoch, 05. Januar
3 min on a machine
2 Rounds: 10 Ring Rows + DB Deadlift + 10 Sit Ups
A.
16 min EMOM
1st: 6/6 DB Lunges with foot on bumper
2nd: 30/30sec KB Bottom Up Hold or Carry
3rd: 6-10 strict Pull Ups (Neck Pull Ups or supinated Grip)
4th: 8 Plate Sit Ups (go heavy)
B.
20-18-16-14-12-10-8-6-4-2
Perform 40 SU/DU to end each round
Time Cap 20 min.
C.
1 Tabata Copenhagen Plank
Dienstag, 04. Januar
5 min.
A) "Nash"
EMOM 10
2 min. REST
EMOM 10
2 min. REST
EMOM 10
*Skalierung: weniger Wiederholungen, wenn Pausenzeit zu kurz (mind. 10 sec. Pause)
B) Core
Tabata: (heavy) KB Suitcase Carry r/l (alt. DB)
Montag, 03. Januar
3 min of Cardio
3 Rounds of: 10 alt. Cossack Squats + 10 Band Pull Aparts + 20 Russian Twists
A)
6 min EMOM
Backsquats x 7 reps @ 65% of 1 RM Back Squats
B)
Every 2:30 min. for 7:30 min. (3 Sets)
Frontsquats x 5 reps @ 65% of 1 RM Front Squat
C)
5 Rounds (not for time) of:
10 Benchpress @ 61% of 1 RM
5 Wall Walks or 15 m Handstand Walk
2 Lanes of Rope Pull
Time Cap: 20 min.
D)
For time:
100 Pistols
Time Cap: 10 min.
Donnerstag, 30. Dezember
3 min of Cardio
4 min. with empty Barbell
A. Bear Complex
Work up to a heavy Set of "Bear Complex"
in 15 min.
B.
20 min AMRAP
C.
Backsquats
Every 1:30 min for 10:30 min. (7 Sets)
Mittwoch, 29. Dezember
3 min of Cardio
5 min. of:
10 Ring Rows + 3 Inchworm Push Ups + 10 Sit Ups + 10 DB Deadlift with Toes ob Bumper
A.
Benchpress & Deadlift
Every 3 min. for 15 min. ( 5 Sets )
B.
Every 4 min. for 12 min. (3 Sets)
C.
Every 3 min for 9 min. (3 Sets)
Dienstag, 28. Dezember
2 rounds
A."Burn the Christmas Cookies"
AMRAP 1 for 12 min.
Rest: 1 min.
AMRAP 2 for 12 min.
Rest: 1 min.
AMRAP 3 for 12 min.
B. Core
Tabata:
Directly into 30 Flutter Kicks
Freitag, 24. Dezember - Heiligabend
6 min "Pizzabote"
A.
12 min AMRAP in Teams of 2 (extended warm up, 1 works/1 rests!)
B. 12 Days of Christman (in Teams of 2, 1 works/1 rests)
1 Ground to Overhead (50/30kg)
2 Pull-Ups or Muscle Ups
3 Handstand Push Ups or Push-Ups
4 Box Jumps (24”/20”)
5 Wall Balls (9/6kg)
6 Dumbbell Snatch (22,5/15kg)
7 Sit-Ups
8 Pistols (oder 16 Air-Squats)
9 Kettlebell Swings American Style (24/16kg)
10 Toes-to bar
11 Front Squats (50/30 kg)
12 OH Front Stepping Lunges (50/30 kg) (sc. Front Rack)
(RX+ 70/35kg), anstelle Push-Ups Handstand-Pushups anstelle der Pull-Ups Muscle Ups
Round 1 = 1
Round 2 = 2,1
Round 3 = 3,2,1
Round 4 = 4,3,2,1
...
Round 12 = 12,11,10,9,8,7,6,5,4,3,2,1
C. Find your 1 RM
Donnerstag, 23. Dezember
3 min of Cardio
then 5 min.
A.
Work for 10 min.
B.
Work for 25 min.
do a 12/10 Cal Sprint on a Cardio Machine after each Round
C.
"Annie"
50-40-30-20-10
Time Cap: 10 min.
Mittwoch, 21. Dezember
5 min.
A.
10 min EMOM
B.
Hang Power Clean
Work up to a heavy rep in 10 min.
C.
Frontsquats
10 min AMRAP
D.
Frontsquats
Every 1:30 min for 10,5 min. (7 Sets)
Dienstag, 21. Dezember
5 min.
A.
WOD - 12 days of Christmas Cardio
(TC: 40 min.)
Buy in 90/75 Cal on a Cardio machine
1 Man Maker
2 Pull Ups or Muscle Ups
3 Devil Presses (2 DB)
4 Double DB Thruster
5 Wall Balls
6 Push ups on DB
7 Burpees
8 DB (2) Box Step Over 22,5/15
9 Box Jumps
10 Sit Ups
11 Pistols
12 Lanes Hurdle Sprint + Sprint
Cash out 90/75 Cal on a Cardio machine
B.
Core Burner
3 rounds
Directly into
2 rounds
no Rest
Montag, 20. Dezember
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
A.
Every 3 min for 18 min.
Benchpress (%) + 10 Pendlay Rows (seperate weight)
B.
13 min AMRAP
12 Barbell Biceps Curls
8/8 DB Single Arm alt. Overhead Lunges
6 Toes to Bar
C.
1 Tabata
V-Ups/Deep Push Up Position
Sonntag, 19. Dezember
3 min of Cardio
3 Rounds: 10 Air Squats + 10 Sit Ups + 10 Ring Rows
+ Mobility
A.
For time in Teams of 2
8 Lanes Hurdle Sprint
8 Lanes Hurdle Sprint
Time Cap: 30 min
B.
12 min AMRAP in Teams of 2
2-4-6-8-10-12-14-16-18-...
Freitag, 17. Dezember
3 min of Cardio
3 Rounds: 10 Med Ball Pec Squats + 10 Ring Rows + 10 Sit Ups
A.
10 min EMOM
B.
12 min AMRAP
C.
Frontsquats
Every 1:30 min. for 13:30 min. (9 Sets)
Donnerstag, 16. Dezember
3 min of Cardio
3 Rounds: 10/10 Kneeling Single Arm DB Press + 10 DB Squats + 30 sec Plank
Lacrosse Rolling Shoulder
A.
Every 2 min for 12 min (6 Sets)
Shoulder Press
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.
DB Biceps Curls "Laffy Taffy"
Mittwoch, 15. Dezember
3 min of Cardio
3 Rounds: 10 DB Deadlift with Toes on Plate + 10 DB Squats + 10 DB EOO Leg Raises
Mobility
A.
8 min EMOM
1st: 2 Lanes Broad Jumps
2nd: 4 Box Jumps for Height
B.
Every 2 min for 12 min (6 Sets)
Deadlift
C.
For time: (TC 12 min)
1-2-3-4-5-6-7-8-9-10
D. (if times left)3 Sets of 8-12 Good Mornings
Dienstag, 14. Dezember
2 min. CARDIO + 1 min. Down Dog Toe Taps + 1 min. Inch Worm Push Ups
A.
IFor time ( TC: 40 min)
40 cal. SKI
4 rounds:
20 cal. AB
4 rounds:
40 cal. ROW
4 rounds:
20 cal. AB
4 rounds:
———————————————————————
In remaining time:
AMRAP
B.
2 rounds
1 min. REST between the rounds
Montag, 13. Dezember
3 min of Cardio
then 3 Rounds of: 10 Ring Rows + 5 Push Ups + 10 Lunges + 5 Sit Ups
Mobility
A.
Every 2 min. for 24 min. 3 Rounds
B.
6 min AMRAP
into...
6 min AMRAP
into...
6 min AMRAP
Sonntag, 12. Dezember
3 Rounds of 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, 10. Dezember
3 Rounds of 8/8 Cossack Squats + 8 Ring Rows + 8 Sit Ups + 20 Single Unders
A.
10 min work
B.
7 min AMRAP
2 min rest
7 min AMRAP
4 Pull Ups
6 Pistols
8 KB Swings (american Style)
C.
Every 2 in for 14 min.
Frontsquats
Donnerstag, 09. Dezember
3 Rounds of 15/11 Cal Row/Ski/Bike + 5 Push Ups + 10/10 Single Arm DB Row + 10 Heal Over
A.
Benchpress
Every 2 min for 12 min. (6 Sets)
Set 1 = 15 reps @ 40%
Set 2 = 12 reps @ 50%
Set 3 = 6 reps @ 65%
Set 4,5,6 = 3-4 reps @ 75-80%
B.
Work for 20 min.:
C.
3 Sets of
Mittwoch, 08. Dezember
3 min of Cardio
2 Rounds: 8/8 kneeling DB Press + 8 Ring Rows + 8 Hanging Knee Raises + 8 DB Deadlift
A.
Every 3 for 12 min. - 4 Sets
B.
8 min AMRAP
into
8 min AMRAP
C.
TABATA: Hollow Hold
Dienstag, 07. Dezember
2 rounds:
A.
Clock runs 40 min.
Buy in: 1000m row or ski
AMRAP 1
After 20 min.
Buy in: 1000m row or ski
AMRAP 2
Every 5 min. do 5 V-Ups or Leg Raises!
B.
TABATA: DB row in Plank
Montag, 06. Dezember
2 Rounds: 10 Air Squats + 3 Inchworm Push Ups + 3 Burpees
2 Rounds: 10 Ring Rows + 10 Sit Ups
A.
10 min EMOM
1st: 6-10 Strict Pull Ups
2nd: 20-40 DU or DU-Versuche
B1. With empty Barbell:
(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)
B2. WOD
Every 2 min for 20 min (10 Rounds)
C.
Tabata 1: Ring Rows
Tabata 2: Handstand or Wall Walk Hold
Sonntag, 05. Dezember
5 min. rowling / min. skiing
Strike at 100m (Loss: 10 Burpees, Loss @ strike: 15 Burpees)
A.
15 min. AMRAP with a Partner (igyg)
B.
8 min AMRAP with a Partner (igyg)
C.
For time with a Partner
Freitag, 03. Dezember
4 min of Cardio
A.
Tabata 1 Monster Walk
Tabata 2 Copenhagen Plank
B.
14 min AMRAP
5 Pull Ups or 3 MU
8 Pistols
12 Sit Ups
After each 3 min perform 10 KB Swings am. Style
C.
Front Squats
Every 2 min for 14 min. (7 Sets)
Set 1-3 = 2 reps @ 70% (3 Sets)
Set 4-7 = 3 reps @ 75% (4 Sets)
D.
2 Sets of
30 Russian Twists into 40 Mountain Climber
Donnerstag, 02. Dezember
3 Rounds
15/10 Cal Cardio + 3 Inchworm Push Ups + 1 Lane Lunges
A.
8 min Work
2 Lanes Broad Jumps
3 Box Jumps for Height
B.
Every 1:30 for 6 min. (for speed)
C.
21-18-15-12-9-6-3
Deadlift 85/60
Toes to Bar
TC: 20 min.
D.
Every 2 min. for 12 min. (6 Sets)
Mittwoch, 01. Dezember
3 Rounds
15/10 Cal Cardio + 10/10 Single Arm DB Row + 10 Heal over DB
A.
Every 2:15 min for 13:30 min (6 Sets)
Shoulder Press
B.
Every 4 min for 12 min. (4 Sets)
15/11 Cal AB + all out Benchpress @ 50% of 1 RM
C.
3 Sets of
Dienstag, 30. November
2 min. Cardio
2 rounds
10 Med Ball Thruster
5 Push ups
3 Burpees
A.
For 12 min.
Start with 750m on a Cardio machine (Ski/ Row)
AMRAP:
REST: 2 min.
B.
For 12 min.
Start with 200 DU/ 350 SU
AMRAP:
REST: 2 min.
C.
For 12 min.
Start with 5 lanes Burpee Broad Jumps
AMRAP:
D.
For 12 min.
3 rounds
NO REST!
Montag, 29. November
4 min of Cardio
A.
8 min. work
B.
2 Rounds For Time
Time Cap: 16 min.
C.
BackSquats
Every 2 min for 14 min.
D.
Tabata
1st: WallWalk Hold or Handstand Hold
2nd: V-Ups
%
Sonntag, 28. November
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:
Thrusters (45/30 kg)
B.
10 min. AMRAP (with a Partner) in 10 minutes
C.
10 min. AMRAP (with a Partner) in 10 minutes
%
Freitag, 26. November
3 rounds: 3 Inchworm Push Ups + 10 Ring Rows + 10 Leg Raises
A.
Every 3 min for 12 min. (4 Sets)
Go heavy in Set 2-4 of Benchpress/ very light weight with the reverse flys
B.
16 min AMRAP
C.
3 Sets with Partner of
%
Donnerstag, 25. November
3 rounds: 8/8 Kneeling Shoulder Press + 8 Ring Rows + 8 DB Squats
+ Mobility for lower Back
A.
20 min EMOM
5 Wall Ball Shots 9/6kg
3 Handstand Push-Ups
1 Power Clean (go heavy!)
B.
Frontsquats
Every 2 min for 14 min.
Set 1 = 2 reps @ 75%
Set 1 = 2 reps @ 75%
Set 1 = 2 reps @ 75%
Set 1 = 2 reps @ 75%
Set 1 = 3 reps @ 80%
Set 1 = 3 reps @ 80%
Set 1 = 3 reps @ 80%
C.
3 Sets of 30 Russian Twists into 20 Slow Knee Tucks
%
Mittwoch, 24. November
3 rounds: 10 DB Deadlift with toes on bumper + 10/10 DB row + 10 Sit Ups
+ Mobility for Shoulder
A.
Every 4 min for 20 min (Sets)
10 Pendlay Rows
8/8 Calf Raises on Bumper Ab Rollouts
6 Ab Roll Outs
4 Hang Power Snatch (same weight as Pendlay Rows)
B.
15 min AMRAP
perform 6 Deadlifts 90/60 kg at the top of each minute
C.
6 min on Cardio Machine for Cooldown
Dienstag, 23. November
3 rounds: 10 Med Ball Thruster + 5 Slow walking Burpees + 6 DB Snatches (light weight)
A.
CF Benchmark Workout „Ellen“
3 rounds for Time (TC: 14 min.)
Rest: 5 min.
B.
For Time (TC: 30 min.)
In remaining Time:
perform Box Step ups
Montag, 22. November
3 min of Cardio
3 Rounds: 3 Inchworm Push Ups + 10 Ring Rows + 6/6 Cossack Squats
A.
3 Sets of:
8 Overhead Squats with Band and KB (barefoot for better balance)
B.
Every 2:30 min for 10 min (4 Sets)
C.
Every 4 min on the min, for 12 min. (3 Rounds)
D.
Tabata 1: work: Suitcase Carry with 2 DB / DB Lunges
Tabata 2: Side Plank with Knees to Elbow
Sonntag, 21. November - Team Class
5 min rowing / 5 min skiing
Strike @ 100m
A.
20 min AMRAP
Partner A completes:
Partner B performs:
Max Distance Bike Erg
Switch after every round. Do not reset bike distance.
B.
20 min AMRAP with Partner
Freitag, 19. November
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: 2-5 Muscle Ups or 6-8 Pull Ups
2nd: 12 Barbell Box Step Ups (alt.)
C.
10 min EMOM
6-10 Toes to Bar + 6-10 Box Jumps
D.
3 Sets of
30 Weighted Russian Twists Directly into 10 Plate OH Sit Ups
Donnerstag, 18. November
3 min Cardio
+ Lower Back Mobility
A)
10 min Work
B)
Deadlift
Every 2 min for 8 min. (4 Sets)
3 reps @ 80%
C)
For time
21-15-9-9-15-21
D)
1 Tabata L-Sit hanging on Pull Up Bar
Mittwoch, 17. November
3 min Cardio
2 Rounds: 15 Facepulls + 5 Inchworm Push Ups + 15 Air Squats
A)
Benchpress
Every 2:30 min. for 12:30 min.
Set 1 = 10 reps @ 50%
Set 2 = 10 reps @ 58%
Set 3 = 10 reps @ 63%
Set 4 = 10 reps @ 63%
Set 5 = 10 reps @ 63%
B)
10 min EMOM - (move AFAP)
4 Cluster 30/20kg
4 Burpees over Bar
C)
For time
30-20-10
Time Cap: 10 min.
Dienstag, 16. November
1 Tabata (Single under / Down Dog Toe Taps)
A)
Clock runs 45 min. / Every 5 min. do 5 Burpees
Start with: 1000/850m on a cardio machine
AMRAP
After 15 min.: 1000/850m on a cardio machine
AMRAP
After 30 min.: 300 DU/ 500 SU
AMRAP
B)
Core:
2 rounds of:
Montag, 15. November
3 min of Cardio
2 Rounds of 10/10 Single Leg Glute Bridge + 10 Ring Rows + 10/10 Single Leg DB Romanian DL
A)
Back Squat
Every 2:30 min for 10 min
10 Sets @ 60%
B)
Power Clean
Every 3 min. for 2 rounds (8 min)
touch ´n go in every Set, all 3 Sets in 3 min.
C)
5 Rounds of
In 20 min.
Sonntag, 14. November - Team Class
3 Rounds: 10 Medball Clean + 3 Inchworm Push Ups + 10 Ring Rows + 3 Wall Walks
A)
For Time (with a Partner)
Split the work as necessary.
Time Cap: 45 minutes
Sonntag, 14. November - Team Class
3 Rounds: 10 Medball Clean + 3 Inchworm Push Ups + 10 Ring Rows + 3 Wall Walks
A)
For Time (with a Partner)
Split the work as necessary.
Time Cap: 45 minutes
Freitag, 12. November
3 rmin of Cardio
3 Rounds: 10/10 Single Arm Row + 4 Inchworm Push Ups + 10 Heel Tap over DB
A)
Every 2:15 min. for 13:30 min. (6 Sets)
Benchpress
B)
Every 4 min for 12 min.
C)
10 min EMOM
1st: 4-12 Toes to Bar (fordert Euch)
2nd: 5 Barbell Cluster 50/35kg
Donnerstag, 11. November
3 rmin of Cardio
3 Rounds: 10 DB Squats + 10 Ring Rows + 10 Sit Ups
Fast Squat Mobility
A)
Every 2:30 for 7:30 min. (3 Sets)
Front Squats x 8 reps @ 67%
Followed by...
Every 2:30 for 7:30 min. (3 Sets)
Front Squats with 5 sec down x 3 reps @ 58%
B)
10 min for
C)
Tabata 1: V-Ups
Tabata 2: Copenhagen Plank
Mittwoch, 10. November
3 rounds
10 Barbell Press + 10 Deadlift with toes on bumper + 10 Back Squats + 10 Ring Rows
A)
10 min EMOM
Followed by...
10 min EMOM
B)
Deadlift
Every 2 min. for 12 min.
C)
Every 2 min. for 8 min (4 Sets of)
Dienstag, 09. November
4 rounds
40 sec. Cardio machine / 20 sec. Rest
2 rounds
1 min. Spiderman Stretch (30 sec. Each Side) / 30 sec. Plank Hold
Workouts:
3 x 12 min. WORK with 3 min. REST
A) E1,5MOM
B) AMRAP
C) For Time
Split as you like
(In remaining Time: Do as Many Push ups as you can)
Montag, 08. November
3 min of Cardio
3 Rounds of: 10 Sit Ups + 3 Inchworm Push Ups + 10 Ring Rows + 3 Burpees
A)
Every 1:30 for 9 min. (6 Sets)
50 DU + 8 HSPU (sc. Push Press x 1/2 BW Male , 1/3 BW Female)
(DU sc. up: 75, sc. down = SU)
B)
3 Sets of (4 min./Set)
18/14 Cal Air Bike
+ 1 all Out Set Toes to Bar (sc. V-Ups or weighted Sit Ups)
C)
7 min EMOM
10 Band assisted Strict Pull Ups
5 min EMOM
10 /10 Single Arm OH banded Triceps Extensions
Sonntag, 07. November
3 Rounds of: 10 Med Ball Thruster + 3 Inchworm Push Ups + 10 Ring Rows + 3 Burpees
Fast Squat Mobility
A)
25 min AMRAP
C)
16 min AMRAP
4 min rest between AMRAPS
Freitag, 05. November
3 Rounds of: 10 DB Deadlift + 10 RingRows + 20 Russian Twists
Banded Ankle Mobility
A)
10 min EMOM
B)
Every 3 min for 12 min (4 Sets)
C)
16 min AMRAP
D)
1 Tabata Monster Walk
Donnerstag, 04. November
3 min of Cardio
3 Rounds of: 10 alt. Cossack Squats + 10 Band Pull Aparts + 20 Russian Twists
A)
6 min EMOM
Backsquats x 7 reps @ 65% of 1 RM Back Squats
B)
Every 2:30 min. for 7:30 min. (3 Sets)
Frontsquats x 5 reps @ 65% of 1 RM Front Squat
C)
5 Rounds (not for time) of:
10 Benchpress @ 61% of 1 RM
5 Wall Walks or 15 m Handstand Walk
3 Rope Climbs (scaled up: go legless!)
Time Cap: 20 min.
D)
For time:
100 Pistols
Time Cap: 10 min.
Mittwoch, 03. November
3 min of Cardio
3 Rounds of: 10 Band Pull Aparts + 10 Toe Up DB Romanian Deadlift + 10 Banded Deadbug
A)
10 min EMOM (10 reps)
Power Clean x 1 rep
Build up in weight over the 10 Sets
B)
Every 2 min. for 12 min. (6 Sets)
Deadlift
Set 1 = 8 reps @ 55%
Set 2 = 5 reps @ 68%
Set 3 = 4 reps @ 76%
Set 4 = 3 reps @ 83%
Set 5 = 1 rep @ 89%
Set 6 = 10 reps @ 50%
C)
Every 3 min. for 12 min. (4 Sets)
8-12 Single Arm DB Row (each side)
8 Ab Roll Outs
D) (optional)
1 Tabata Turkish Sit Ups
Dienstag, 02. November
1 min. Cardio machine
1 min. slow Burpees
1 min. Plank Hold
1 min. slow Air Squats
1 min. Cardio machine
A)
For time with Time Cap 20 min.
4 Rounds of
In remaining time AMRAP:
5 min rest
B)
For time with Time Cap 20 min.
in remaining time AMRAP:
6 KB Box Step Ups (1 KB)
6 KB Deadlift (2KB) with KB weight from Push Press)
C)
1 Tabata Turkish Sit Ups
Montag, 01. November
Warmup: "Roxanne"
In Teams of 2 (you go / I go)
9 min work in each AMRAP / 3 min rest.
AMRAP 1 (Raum 2)
2-4-6-8-10-12-14-16-...
(hold DB for 8 min in 1 Hand even during your rest period, if 1 DB touches Ground or Box, perform 10 sync. Burpees for penalty
AMRAP 2 (Cardion Raum)
2-4-6-8-10-12-14-16-...
AMRAP 3 (RAUM 1)
2-4-6-8-10-12-14-16-...
AMRAP 4 (Raum 4)
2-4-6-8-10-12-14-16-...
Sonntag, 31. Oktober
For 12 min.
Deadly Rowing Game
Row for 150m
loss < 5 m: 10 Burpees
Loss > 5 m: 2 lanes Rope Pull
Loss at Strike: 20 Sandbag Squats
A. Haloween Workout
in Teams
40 min AMRAP
10 Devil Thruster 2x15/2x10kg
20 Bloody Hands Pulls
30 Bloody Shinbone Jumps 30/24"
4 Deadly Rope Climps
50 Cal Devil Bike Sprints
60 Deadlift 40/30
Freitag, 29. Oktober
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: 3-4 Muscle Ups or 8 Pull Ups
2nd: 12 DB Box Step Ups (alt.)
C.
8 min EMOM
6-10 Pistols
C.
3 Sets of
30 Weighted Russian Twists Directly into 20 Slow Knee Tucks
Donnerstag, 28. Oktober
3 min of Cardio
3 Rounds of: 8 DB Front Squats + 8/8 Kneeling DB Press + 8 Ring Rows
+ Squat Mobility
A.
Every 2 min. for 16 min. (4 Sets)
1st: 8-10 Sandbag Squats (go heavy in Set 2,3 and 4)
2nd: 2-3 Lanes of Rope Pull (go heavy in Set 2,3 and 4)
B. "Incredible Hulk)
(Benchmark WOD)
AMRAP in 20 minutes
C.
Tabata 1 Plank Step In/Out
Mittwoch, 27. Oktober
3 min of Cardio
3 Rounds of: 10 DB Deadlift with Toes on Bumper + 8 Ring Rows + 6 Knees ot Elbow (strict)
A.
Deadlifts
Every 2 min for 12 min. (6 Sets)
B.
Every 2 min. for 12 min (6 Sets)
4 Burpees over Bar
6 Deadlift 100/65
8 Toes to Bar
max reps DU or SU
C.
For time
Dienstag, 26. Oktober
2 Rounds (50 sec ON/10 sec OFF)
10 sec to switch
A.
Buy in:
1000m row/ 1000m ski / or 1500m Airbike
AMRAP
50 Wall Balls
25 DB Front Stepping Lunges
50 Sit Ups
25 Single Arm DB Thruster
50 DU / or 75 SU
25 Single Arm Snatches
500m Airbike
25 Push Ups on DB
5 lanes Burpee Broad Jumps
Every 5 min. do 5 V-Ups or Leg Raises
Montag, 25. Oktober
4 Rounds: 3 Inchworm Push Ups + 6 Sit Ups + 10 Ring Rows
A.
3 Rounds of:
40 sec work / 20 sec rest
B.
Benchpress
Every 2:30 min. for 17:30 min.
Set 1 = 10 reps @ 55%
Setv 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
Box Jumps
TC: 10 min.
Sonntag, 24. Oktober
4 Rounds: 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: 6 DB Hang Squat Clean + 6 DB Box Step Overs 15/10
Partner B: Plank Hold
Switch after each Round
C.
12 min AMRAP
Parter A: 20 Cal Row
Partner B does AMRAP Macho Man:
Switch after each Round
- 3 min rest after each AMRAP -
Freitag, 22. Oktober
4 Rounds: 3 Inchworm Push Ups + 10 Ring Rows + 20 Single Unders
+ fast Mobility
A.
4 Rounds of
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, 21. Oktober
3 min of Cardio
2 Rounds: 3 Inchworm Push Ups + 10 DB Squats + 10 Ring Rows
+ fast Squat Mobility
A.
Every 2 min. for 12 min. (6 Sets)
Backsquats x 3 reps with 5 sec down - 5 sec in deepest Position - 1 sec up
Build over the course of the sets.
B.
8 min EMOM
1 Frontsquats (go for speed) ca. 80%-90% of 1RM
C.
15 min AMRAP
4 Muscle Ups or 8 Pull Ups
8 Handstand Push Ups or Push Ups
12 Barbell Overhead Lunges 40/30 (sc. Backrack Pos.)
D.
3 Sets of
12 V-Ups
6-8 Matador Dips
Mittwoch, 20. Oktober
3 min of Cardio
2 Rounds: 3 Inchworm Push Ups + 10 Ring Rows + 10 DB Squats
A.
Work up to a heavy Triple Power Snatch touch ´n go in 8 min.
B.
8 min AMRAP
8 Power Snatches 30/20kg
6 Toes to Bar
4 Burpees over Bar
C.
4 Sets of:
all out Sandbag Benchpress
+ 1 Lane Rope Pull
(3 min. Set, go heavy)
D.
3 Sets of
12 Barbell Biceps Curls
12/12 DB Triceps Extensions
Dienstag, 19. Oktober
1 min Sinle Unders
1 min Box Step Ups
1 min Plank
1 min (30/30sec) Spiderman Stretch
1 min Shoulder Dislocates
A.
6 min AMRAP A&D
1 lane Sled Push
2 lanes Shuffle Sprint
2 lanes Farmers Walk
2 min rest
B.
6 min AMRAP B&E
200/150 m ski
250/200 m row
10 SitUps
2 min rest
C.
6 min AMRAP C&F
3 Burpee Box Jump Over
10 Wall Balls
20DU or 30 SU
2 min rest
D.
6 min AMRAP A&D
1 lane Sled Push
2 lanes Shuffle Sprint
2 lanes Farmers Walk
2 min rest
E.
6 min AMRAP B&E
200/150 m ski
250/200 m row
10 SitUps
F.
6 min AMRAP C&F
3 Burpee Box Jump Over
10 Wall Balls
20DU or 30 SU
G.
Core
3 Rounds: 40 sec work / 20 sec rest
Montag, 18. Oktober
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 (goal: 24/18 Cal.)
4th: 2-3 Rope Climbs or 1-2 Pegboard Ascents
B.
2 Sets for max reps (12 min)
1:30 min Med Ball Clean
1:30 min Burpees over Med Ball
1:30 min Wall Balls
C.
1 Tabata V-Ups
Sonntag, 18. Oktober
For 6 min: 10 Plate Ground to OH + 5 Burpees on Plate + 10 Lunges + 10 RingRows
A.
45 min AMRAP (in Teams of 3)
Partner A: 400 m run / or 600m row / or 600 m ski
Partner B performs AMRAP:
Partner C: Rest
All partners rotate when Partner A finishes the run.
Count the Barbell Rounds.
Freitag, 16. Oktober
3 Rounds: 3 Inchworm Push Ups + 10 Ring Rows + 10 DB Squats
+ Triceps Lacrosse Rolling
A.
Benchpress
Every 2 min. for 1 min. (7 Sets)
Set 1 = 8reps @ 55%
Set 2 = 6 reps @ 67%
Set 3 = 4 reps @ 73%
Set 4-7 = 2 reps @ 85%
B.
Every 2 min. for 10 min.
10 Pendlay Rows + 8 Ab Roll Outs
C.
15 min. AMRAP
5 Pull Ups
10 Push Ups on DB
5 DB Hang Squat Cleans
Donnerstag, 15. Oktober
3 min Cardio
A.
Work for 8 min.
B.
"The Seven"
7 Rounds For Time
Time Cap: 35 min.
C.
For time:
Mittwoch, 13. Oktober
5-10-15-20-25-30-25-20-15-10-5
unbroken Double Unders
TC: 5 min.
Mobility for Squat & Shoulder
A.
Overhead Squats (sc. Back- or Frontrack)
Every 2 min. for 10 min. (5 Sets)
B.
Every 3 min. for 6 min. (2 Sets)
8/8 Backstepping Lunges
go for 2 really heavy sets!
C.
"The Cali Bear" light
Every 30 sec for 10 min. (20 Sets)
1 Power Clean + 1 Push Jerk 60/40
D.
3 Sets of Sitting DB Side Raises x 8 reps
Dienstag, 12. Oktober
3 Rounds of:
A.
For time in 40 min.
1000/800m row/ski
3 Rounds of
200 DU / 300 SU
3 Rounds of
1000/800m row/ski
3 Rounds of
200 DU / 300 SU
3 Rounds of
B.
Core (Optional)
3 Rounds 40 sec work / 20 sec rest
Montag, 11. Oktober
3 min Cardio
2 Rounds: 10 DB Squats + 10 Ring Rows + 10 Sit Ups
A.
2:30 min work / 30 sec rest for 30 min. (2 Rounds)
A.
10 min AMRAP
7 Pull Ups
10 KB Swings American Style
13 Superman
Sonntag, 10. Oktober
9 min EMOM
1st: Rope Jump
2nd: Air Squat
3rd: Med Ball Clean
A.
AMRAP (with a Partner) in 30 minutes
11 min AMRAP
Partner A performs:
10 Wall Balls 9/6
10 Double-Unders / 20 SU
Partner B performs max reps AbMat Sit-Ups*
4 min rest
11 min AMRAP
Partner A performs:
10 Alternating Dumbbell Snatches 22,5/15
10 Box Jumps (24/20 in)
Partner B performs Wall Sit*
4 min rest
11 min AMRAP
Partner A performs:
12 Deadlifts 60/40
400 meter Run
Partner B performs max reps Cal Ski
4 min rest
* Partner B performs the solo movement while Partner A does as many reps as possible of the couplet for the current station. Partners switch as needed.
Freitag, 08. Oktober
3 Rounds 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 15 minutes
RX+: wear vest
Donnerstag, 07. Oktober
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 Sets of 30 sec
Mittwoch, 06. Oktober
3 min of Cardio
with empty barbell:
Mobility for Squat & Lower Back
A.
work up to 1 heavy set of bear complex in 15 min.
1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 behind the neck Push Press
B.
Every 5 min. for 20 min. (4 Sets)
perform 3 unbroken Sets of Bear Complex (touch´n go)
C.
8 min of Cardio (easy pace) for Cooldown!
Cardio-Dienstag, 05. Oktober
2 Rounds
40 sec work / 20 sec rest
A.
10 min AMRAP
- 2 min rest -
10 min AMRAP
- 2 min rest -
10 min AMRAP
- 2 min rest -
B.
Tabata 1: Single Leg V-Ups
Tabata 2: Plank Hold
Montag, 04. Oktober
3 min Cardio
2 Rounds: 10 Front Stepping Lunges + 4 Inchworm Push Ups + 10 Ring Rows
A.
10 min EMOM
1st: 40 DU/SU
2nd: 2 Wall Walks
B.
Every 1,5 min. for 24 min (4 Sets)
C.
1 Tabata
Plank with Jumping Feet
Sonntag, 03. Oktober
7 min. Cone Game
A.
4 Rounds for Time (with a Partner)
Buy-Out: 300 AbMat Sit-Ups
Freitag, 01. Oktober
3 min Cardio
3 Rounds: 8 DB Deadlift + 4 Burpees + 8 Ring Rows
Mobility lower Back
A.
Every 4 min for 12 min (3 Sets)
C.
3 Rounds for time
Time Cap: 25 min.
D.
Tabata 1
Tabata 2
Donnerstag, 30. September
3 min Cardio
3 Rounds: 8 DB Squats + 1 Lane Monster Walk + 8 Ring Rows
Mobility for Squat
A.
Every 3 min for 12 min.
Front Squats
Set 1 = 5 x 65%
Set 2 = 4 x 75%
Set 3 = 4 x 80%
Set 4 = 4 x 85%
B.
Every 3 min for 9 min.
8/8 Barbell Back Rack Lunges
Non alternating. Step feet back.
C.
10 min. AMRAP
4 Push Ups or Handstand Push Ups
6 Sit Ups or Toes to Bar
8 KB Swings 24/16KG
Mittwoch, 29. September
7 min:
1 Lane Bear Walk
1 Lane Bear Crawl
1 Lane Frog Jumps
1 Lane Rabbit
1 Lane Worm
A.
Flight Simulator
UNBROKEN DOUBLE UNDER
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
TC: 10 min
sc. unbroken Single Unders or practice DU
B.
Every 2 min for 16 min.
Benchpress
Set 1 = 8 x 55%
Set 2 = 6 x 67%
Set 3 = 4 x 73%
Set 4 = 2 x 79%
Set 5,6,7,8 = 2 x 85%
C.
12 min. AMRAP
20 Wall Balls
10 Med Ball Burpee Box Step Overs 30"
1 Rope Climb
RX: wear vest
Dienstag, 28. September
3 min of Cardio
3 Rounds: 10 PVC Shoulder Dislocates + 10 Overhead Squats + 10 Ring Rows
A.
Overhead Stability for 10 min.
Perform Barbell Overhead Squats or Overhead Walk with banded weights
B.
Every 1:30 for 15 min.
3-Position-Snatch
C.
25 min AMRAP
400 m run
15 Overhead Squats (sc. Backsquats) 40/25
15 Pull Ups or 6 Muscle Ups
400 m run
15 Power Snatch (sc. Power Clean) 40/25
15 Toes to Bar or HKR or Sit Ups
Montag, 27. September
3 min of Cardio
2 Rounds:15 Ring Rows + 10 Sit Ups + 15 DB Deadlift
A.
10 min EMOM
3-6 Wide Grip Pronated Pull Ups
B.
Every 1,5 min. for 30 min (4 Sets)
C.
1 set of
100 Banded Triceps Extensions
TC: 10 min.
Sonntag, 26. September - 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 reps Sit Ups)
- 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 10 Cal row while Partner B does max reps Wall Balls)
Freitag, 24. September
3 min of Carsdio
3 Rounds of: 8/8 Single Leg Glute Bridges + 8 DB Deadlift + 8 Ring Rows + 8 EOO Leg Raises
A.
Every 2:30 min for 7:30 min
BB Stiff Legged Deadlift x 15 reps
(Perform these with your toes placed on a thin plate to elevate them.)
B.
Every 5 min. for 15 min. (3 Sets)
C.
For time:
Split Sets & excercices as needed!
Time Cap:15 min.
Donnerstag, 23. September
3 Rounds of: 20 Jumping Jacks + 8/8 Kneeling Press + 1 Wall Walk + 4 Burpees
Mobility for Shoulder and Ankle
Set up Equipment and work up to training weight in 8 min
A.
28 min EMOM (7 Rounds)
(Reduce weight or reps if u can´t keep up, but keep it challengeing!)
B.
8 min EMOM
Mittwoch, 22. September
400 m run
2 Rounds: 10 Ring Rows + 4 Inchworm Push Ups + 10 Sit Ups
A.
Benchpress
Every 2 min for 14 min. (7 Sets)
B.
For Time
400 meter Run
800 meter Run
400 meter Run
Time Cap: 25 min.
C.
1 Tabata Biceps Curls with 1 DB
Dienstag, 21. September
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
Montag, 20. September
3 min of Cardio
With empty Barbell:
10 Deadlift + 10 Shoulder Press + 10 Back Squats
10 Hang Muscle Cleans + 10 Front Squats
10 Hang Power Clean + 10 Barbell Rows
10 Squat Cleans
A.
Work up to 6 unbroken heavy Squat Cleans in 10 min.
B.
Work for 35 minutes
Sonntag, 19. September - Team
400 m run
2 Rounds of: 10 Med Ball Clean + 10 Rig Rows + 10 Med Ball Press + 2 Wall Walks
A. "Speedy"
AMRAP (with a Partner) in 40 minutes
Every 2 minutes, perform:
Only count Burpees :-)
Freitag, 17. September
3 Rounds of:
A.
Benchpress
Every 2:30 min for 17:30 min. - 7 sets
Set 1 = 10 x 55%
Set 2 = 7 x 63%
Set 3 = 5 x 67%
Set 4-7 = 4 x 79%
C.
For time:
10 Burpees
25 Push-Ups
50 Lunges
10 Burpees
25 Push-Ups
75 Sit Ups
50 Lunges
10 Burpees
25 Push-Ups
100 Air Squats
75 Sit Ups
50 Lunges
10 Burpees
25 Push-Ups
RX+: wear vest
Time Cap: 18 min.
Donnerstag, 16. September
3 min of Cardio
2 Rounds: 10 DB Deadlift + 10 Sit Ups + 15 Ring Rows + 10 banded Shoulder Dislocates
+ Mobility Lower Back
A.
6 min EMOM
Muscle Ups or Pull Ups
ca. 1/3 Eurer max. Reps
B.
Deadlift
Every 2:30 min for 12:30 min. - 5 sets
1 x 15 x 45%
1 x 10 x 55%
1 x 8 x 64%
1 x 6 x 70%
1 x 5 x 76%
C.
3 Rounds for time (RX+: do 4 Rounds)
Time Cap: 20 min.
Mittwoch, 15. September
3 min of Cardio
2 Rounds: 10 DB Squats + 10 EOO Leg Raises + 10 Ring Rows
+ Mobility
A. Squats
Every 2:30 min for 10 min. (4 Sets)
Back Squats
Set 1 = 6 reps @ 67%
Set 2 = 6 reps @ 76%
Set 3 = 3 reps @ 86%
Set 4 = 2 reps @ 90%
Followed by...
Every 2:30 min for 10 min. (4 Sets)
Front Squat
Set 1 = 5 reps @ 65%
Set 2 = 4 reps @ 75%
Set 3 = 4 reps @ 80%
Set 4 = 4 reps @ 80%
B.
For time
10-9-8-7-6-5-4-3-2-1
C.
ABS
3 Rounds for time
Dienstag, 14. September
3 min of Cardio
2 Rounds: 10/10 kneeling Single Arm Press + 10 Ring Rows + 10 DB Squats
A.
Work up to a heavy Turkish Get Up in
10 min.
B. Strength, Conditioning & Stability
Every 1,5 min for 22,5 min. (3 Sets)
C.
Blackjack
For time
20 Double Unders - 1 Sit Up
19 Double Unders - 2 Sit Ups
18 Double Unders - 3 Sit Ups
...
2 Double Unders - 19 Sit Ups
1 Double Under - 20 Sit Up
RX+: only unbroken DU Sets!!!
If you have trouble with jumping movements you can do Push Ups or else instead of DU!
Time Cap: 15 min.
Montag, 13. September
3 min of Cardio
+ Mike Burgener Warm Up
A1.
Every 1:30 min for 6 min. (4 Sets)
A2.
work up to a heavy Snatch before workout (Power or Squat) for the Day or practice Technique in 10 min.
B. Run - Snatch - Ropeclimb
2 Rounds:
REST: 4:00
1 Rounds:
C.
1 Set of
Bar Dead Hang accumulate 3 min. - no grips
Sonntag, 12. September
7 min. "The Cone Game"
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
Cash-Out: 2k Row
Time Cap: 45 minutes
Freitag, 10. September
3 min of Cardio
for 5 min.
A.
Every 2 min for 8 min (4 Sets)
Very slow Backsquats x 2 reps
10 sec down - 10 sec hold in deepest Position - 1 sec up
Build over in weight in 4 Sets.
B.
Every 3 min for 9 min
Back Squat - 3 sets
1 x 6 x 62%
1 x 6 x 71%
1 x 6 x 76%
then...
Every 3 min for 9 min.
Front Squat - 3 sets
1 x 5 x 60%
1 x 5 x 65%
1 x 5 x 70%
B.
DB Benchpress
4 Sets of 15 reps
C.
ABS - 6 min.
3 x 1 min. Single Arm KB Front Rack Carry
Donnerstag, 9. September
3 min of Cardio
3 Rounds: 10/10 Single Leg Glute Bridges + 10 Ring Rows + 20 L Sit Heel Over DB + 10 Jumping Air Squat
+ Stretching Lower Back
A.
Work up to Training weight for Deadlift in 10 min.
B.
Air Bike:
Toes to Bar or Sit Ups:
Deadlift :
REST: ca. 4 min.
then
Air Bike:
Toes to Bar or Sit Ups
Deadlift
C.
(if time: 3 Sets of )
Mittwoch, 8. September
400 m run
With empty Barbell:
2 Rounds: 10 Deadlift + 10 Hang Power Clean + 10 Ring Rows +10 Front Squats + 10 Push Press
work up to training weight for Macho Man in 10 min.
A.
10 min EMOM "Macho Man"
3 Power Clean + 3 Front Squats + 3 Push Jerk
RX: 60/40kg
B.
400 m run
2 Rounds of:
400 m run
2 Rounds of:
400 m run
2 Rounds of:
Time Cap: 20 min.
Dienstag, 7. September
400 m run
3 Rounds: 3 Inchworm Push Ups + 6 heavy RingRows + 9 DB Squats + 12 DB Deadlift
A.
20 min EMOM (4 Rounds)
B.
4 Sprint Sets of 5 min. each
Set 1
Set 2
Set 3
Set 4
Montag, 06. September
2 Rounds: 5 Inchworm Push Ups + 10 Ring Rows + 5 Burpees + 1 Wall Walk
+ Lacrosse Stretching Triceps/Shoulder
8 min to set up Equipment and work up to training weight for:
A.
Every 3 min for 18 min. (6 Sets)
Benchpress + PP
Perform 10 Barbell Rows after each Set
B.
10 min AMRAP
C.
ABS - 3 Rounds for time
Time Cap: 6 min.
Sonntag, 05. September - Team
3 min of Cardio
+ Stretching
2 Rounds: 10 Wall Squats + 5 Push Ups + 10 Ring Rows + 5 Inchworm Push Ups
A. Team 1776
For Time (in a Team of 3 - 1 works / 2 rests)
As a team, complete a total of 1776 reps involving all exercises - in any order
(min: 50 in each excercise)
Time Cap: 40 min.
Sonntag, 05. September - Team
3 min of Cardio
+ Stretching
2 Rounds: 10 Wall Squats + 5 Push Ups + 10 Ring Rows + 5 Inchworm Push Ups
A. Team 1776
For Time (in a Team of 3 - 1 works / 2 rests)
As a team, complete a total of 1776 reps involving all exercises - in any order
(min: 50 in each excercise)
Time Cap: 40 min.
Freitag, 03. September
3 min of Cardio
+ Stretching
2 Rounds: 10 Lunges + 10 EOO Leg Raises + 10 DB Squats + 10 Ring Rows
A.
Every 3 min on the min for 12 min (4 Sets)
Back 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 @ 90%
C.
For time
20 DB Deadlift left
10 L-Sit with Heels over DB
20 DB Deadlift right
10 L-Sit with Heels over DB
20 Single Arm DB Thruster left
10 L-Sit with Heels over DB
20 Single Arm DB Thruster left
10 L-Sit with Heels over DB
20 Single Arm DB Hang Clean & Jerk left
10 L-Sit with Heels over DB
20 Single Arm Hang Clean & Jerk right
10 L-Sit with Heels over DB
20 Single Arm DB Snatch left
10 L-Sit with Heels over DB
20 Single Arm DB Snatch right
10 L-Sit with Heels over DB
Time Cap:15 min.
Donnerstag, 02. September
3 min of Cardio
+ Stretching
With empty Barbell:
10 Deadlift - 10 Row - 10 Hang Power Clean - 10 Back Squats - 10 Hang Power Snatches
work up to Training Weight an set up Equipment in 10 min.
A.
For Time
40 Wall Ball Shots (9/6kg)
40 Hang Cleans (40/30kg)
40 Front Stepping Lunges (40/30kg)
40 Deadlifts (40/30kg)
40 Sit Ups
40 Air Squats
40 Hang Power Snatches (95/65 lb) RX+: Squat Snatches
40 Burpees
400 meter Run at start and after each 40-rep movement
Mittwoch, 01. September
3 min of Cardio
2 Rounds: 8/8 Glute Bridges + 8/8 Knee to Elbow + 8/8 Kneeling DB Press + 8/8 DB Windmills
A.
Find a 8 RM Shoulder Press in 10 min.
Every 2:30 min for 7:30 min. (3 Sets)
8 x 90% (of todays 8 RM)
B.
Every 2:30 min for 10:00 min. (4 Sets)
Push Press
10 x 60% of of 1 RM Push Press
8 x 63%
8 x 66%
C.
13 min AMRAP
2 Rounds of
after 2 Rounds: 1 Legless Rope Climb
RX+: wear vest
Dienstag, 31. August
3 min of Cardio
Gelenke durchbewegen + Stretching
A.
8 min work
B.
Sprint Power
Every 5 min for 15 min. (3 Sets)
Set 1
Set 2
Set 3
C.
3 Rounds of (20 min.)
Montag, 30. August
Warm Up for 6 min:
10 Sit Ups + 10 Ring Rows + 10 Med Ball Clean & Press
+ Stretching
A.
Work up to training weight in 10 min.
then...
Every 1:30 min for 7:30 min (5 Sets)
2 Power Cleans into 2 Power Jerks @ 67 % of 1 RM Power Clean & Jerk
B.
Every 2 min for 12 min (6 Sets)
Deadlift
Set 1 = 15 reps @ 40%
Set 2 = 12 reps @ 45%
Set 3 = 8 reps @ 55%
Set 4-6 = 5 reps @ 68%
C.
12 min AMRAP
Sonntag, 29. August - Partner WOD Day (1 works, 1 rests)
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.
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, 27. August
3 Rounds: 8/8 KB Windmill - 8 RIng Rows - 4/4 KB Single Arm Thruster
A.
Practice Turkish Get Up and work up to 1 RM
in 12 min.
B.
Every 2 min for 30 min. (3 Rounds)
8 Thruster (Barbell)
8 m Handstand Walk or 8 Step Ups in Handstand on Plate
8 Pistols (each leg)
8 Barbell Overhead Front Stepping Lunges
8 Pull Ups or 2-8 Muscle Ups
C.
1 Tabata V- Ups, Sit Ups or Leg Raises
Donnerstag, 26. August
3 Rounds: 8 Med Ball Pec Squats + 8 Ring Rows + 8 Cossack Squats
1/2 Tabata Copenhagen Plank
1/2 Tabata Monster Walk
A.
Every 2,5 min for 10 min.
Back Squat (4 sets)
Set 1= 8 x 62%
Set 2 = 8 x 67%
Set 3 = 8 x 71%
Set 4 = 8 x 76%
B.
Every 2,5 min for 10 min.
Front Squat (4 sets)
Set 1 = 5 x 60%
Set 2 = 4 x 70%
Set 3 = 3 x 80%
Set 4 = 2 x 90%
C.
Cardio Annie
50-40-30-20-10
Finisch each Round with a 15/11 Cal Sprint on a Machine
Time Cap: 15 min.
Mittwoch, 25. August
3 Rounds: 8/8 kneeling Single Arm DB Press + 8 Goble Squats + 8 Ring Rows
+ Mobility
A.
For Time
400 m run
400 m run
400 m run
Time Cap: 40 min.
Dienstag, 24. August
2 Rounds: 10 Med Ball Deadlift + 10 Med Ball Cleans + 10 Med Ball Pec Squats + 10 Med Ball Press + 10 Ring Rows
+ Snatch Mobility
Empty Barbell:
10 Hang Muscle Snatch + 10 Front Squats
10 Hang Power Snatch + 10 Back Squats
A.
work up to a heavy Power Snatch for the Day in 10 min.
then...
8 min EMOM
B.
For time:
40-30-20-10
Time Cap: 20 min.
C.
1 Tabata
Plate Sit Ups
Montag, 23. August
2 Rounds: 10 Lunges + 10 RingRows + 10 banded Shoulder Dislocates
+ Squat Mobility
A.
Extended Warm Up
15 Cal Row
15 WallBalls
15 Cal Ski
15 Wall Balls
15 Cal Bike
15 Wall Balls
15 KB Swings Am. Style
15 Wall Balls
Time Cap: 15 min.
B.
In 12 min. work up to a 4 RM for the day!
Benchpress
C.
3 Sets of
Sonntag, 22. August
6 min Pizzabote
A.
In Teams of 2
4 Rounds for time
TC: 12 min
5 min rest
C.
For time in Teams of 2
50 Cal row/ski/bike
then...
3 Rounds:
50 Cal row/ski/bike
then...
3 Rounds:
50 Cal row/ski/bike
then...
3 Rounds of Cindy:
TC: 30 min.
Freitag, 20. August
3 Rounds: 10 banded Shoulder Dislocates + 4 Inchworm Push Ups + 20 Jumping Jacks
+ Stretching, Ankle Mobility
A.
Work up to 3 RM Push Press or Push Jerk in 12 min.
B.
For time
800 m run (scaled:400 m)
then:
10 Rounds for time of
800 m run (scaled: 400 m)
TIme Cap: 30 min.
(RX+: use vest if you like!)
Donnerstag, 19. August
Pharell Williams "Happy"
Happy = 1 Squat
Happyness = 1 Burpee
A.
Every 3 min for 9 min. (3 Sets)
Backsquats
B.
Every 2 min. for 10 min.
Deadlift
then...
Every 45 sec. for 6 min (8 Sets)
C.
Every 5 min for 10 min. (2 Sets)
Mittwoch, 18. August
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
3 Rounds of
At the end of every 3rd Round perform 40 Double Unders or 40 Single Unders
D.
1 Tabata V-Ups, Sfit Ups or Leg Raises
Dienstag, 17. August
2 Rounds of:
30 sec work on each excercise / 10 sec rest to switch to next excercise
A.
3 Sets of Shoulder Stability (10 min)
B.
EMOM for 20 min. (4 Sets)
C.
8 min AMRAP
2-4-6-8-10-12-14-...
Montag, 16. August
2 Rounds: 10 Med Ball Pec Squats + 10 RIng Rows + 10 Med Ball Press + 4 Inchworm Push Ups
A.
12 min to find a 2RM for the Day
Benchpress
at min 13-20 perform
EMOM
2 Benchpress @ 90-95 % of A.
B.
E2MOM for 20 min.
C.
"Sally" with Push Ups
Sonntag, 14. August
2 Rounds: 10 Med Ball Squats + 10 RIng Rows + 10 Med Ball Clean + 10 Med Ball Press
With empty Barbell:
10 Deadlift + 10 Hang Power Clean + 10 Shoulder Press
12 Deadlifts + 9 Hang Power Clean + 6 Push Jerk or Push Press
A.
For Time (with a Partner)
7 rounds of 'Cindy'
2 rounds of 'DT' (70/50 kg)
6 rounds of 'Cindy'
2 rounds of 'DT' (70/50 kg)
5 rounds of 'Cindy'
2 rounds of 'DT' (70/50 kg)
4 rounds of 'Cindy'
2 rounds of 'DT' (70/50 kg)
3 rounds of 'Cindy'
2 rounds of 'DT' (70/50 kg)
2 rounds of 'Cindy'
2 rounds of 'DT' (70/50 kg)
1 round of 'Cindy'
2 rounds of 'DT' (70/50 kg)
Time Cap: 40 min.
1 Round of 'Cindy' consists of: 5 Pull-Ups, 10 Push-Ups, and 15 Air Squats
1 Round of 'DT' consists of: 12 Deadlifts, 9 Hang Power Cleans, and 6 Shoulder-to-Overheads
Freitag, 12. August
800 m run
2 Rounds: 10/10 Single Arm DB Kneeling Press + 10 Sit Ups + 10 Ring Rows + 10 Air Squats
1 Round of 1 min in deep Squat Position
+ Stretching
A.
20 min EMOM
B.
For time
10-9-8-7-6-5-4-3-2-1
Time Cap: 10 min.
C.
Tabata 1 : Plank with jumping feet
D.
"Sally" with Squats
Donnerstag, 11. August
3 min on a machine
2 Rounds: 8/8 Single Leg Glute Bridges + 6/6 Cossack Squats + 20 sec L-Sit (Ring)
+ Stretching
A.
Every 3 min for 12 min. (4 Sets)
Back Squat
B.
EMOM for 6 min.
Front Squat x 2 Reps @ 80-85%
C.
12 min AMRAP
20 Wall Balls
30 Sit Ups
40 Double Unders or 80 SU
D.
1 Tabata L-Sit (Pull Up Bar or Rings)
Mittwoch, 10. August
400 m run
2 Rounds: 10 band Pull Apartsy + 10 Ring Rows + 10 Sit Ups
With empty Barbell:
Stretching
A.
In 6 min
work up to workout weight and set up equipment
B.
4 Rounds of
Time Cap: 25 min.
RX+: add Round 5:
C.
3 Sets of:
8 Barbell Glute Bridges
12 Windshield Wipers
Dienstag, 10. August
3 Rounds: 10 DB Deadlift + 10 Ring Rows
2 Rounds: 10/10 Single Leg Glute Bridges + 10 DB Squats + 10 Band Pull Aparts
A.
In 12 min
work up to 8 heavy unbroken reps of Deadlift
B.
Every 5 min for 20 min. (4 Sets)
C.
In 10 min. work up to a 1 RM
Push Press
Montag, 9. August
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 3 min for 15 min. (5 Sets)
Benchpress
Set 1 = 10 reps @ 50%
Set 2 = 8 reps @ 58%
Set 3 = 6 reps @ 65%
Set 4-5 = 4 reps @ 70%
B.
13 min of Power - AMPRAP
4 Push Ups
6 Box Jumps or Step Ups
8 KB Swings (american Style)
10 Sit Ups
C.
Accumulate 60 V-Ups (sc. Leg R
break up as needed
Sonntag, 8. August
400 m Partner Sandbag Carry
With empty Barbell
2 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
100 DB Snatch
100 KB Swings
100 Push Ups
100 DB Box Step Ups
100 Pull Ups
1 works / 1 rests
Time Cap: 18 min.
Freitag, 5. August
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
B.
10 min EMOM
1st: practice Handstand Walk (sc. Hand Step Ups on Bumper)
2nd: "x" Double Unders or practice Double Unders
B.
12 min EMOM with 10 sec to switch to next excercise
C.
"Renegade"
20 min. AMRAP
Donnerstag, 5. August
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 Overhead Position, Hip and Ankle
A.
For 30 min. (5 Rounds)
30 sec ON / 30 sec OFF
1st: row for Cal.
2nd: Double KB Overhead Lunges (sc. Front Rack)
3rd: Wall Balls
4th: L-Sit Hang on Pull Up Bar
5th: DB Hang Clean & Jerk
6th: Burpee Box Jumps
B.
1 Tabata Leg Shoot Throughs
Mittwoch, 4. August
3 min on Cardio Machine
2 Rounds of: 15 Med Ball Pec Squats, 15 Ring Rows, 15 Sit Ups
Squat Mobility
A.
Every 3 min for 12 min. (4 Sets)
Back Squats
Set 1 = 8 x 62%
Set 2 = 8 x 67%
Set 3 = 6 x 76%
Set 4 = 6 x 81%
B.
Every 2:30 min. for 7:30 min. (3 Sets)
Front Squats
Set 1 = 1 x 4 x 75%
Set 2 = 1 x 4 x 80%
Set 3 = 1 x 4 x 85%
C.
10 min AMRAP
2-4-6-8-10-12-14-16-18-20-...
Dienstag, 3. August
3 min on Cardio Machine
2 Rounds of 10/10 Kneeling Single Arm DB Press + 10 EOO Leg Raises + 10 alt. Lunges
Lacrosse Rolling Triceps
A.
10 min to work up to 1 heavy Set of 8 reps Strict Press
B.
every 2:30 for 7:30 (3 Sets)
8 Strict Press @ 90% of A.
C.
Every 5 min. for 15 min. (3 Rounds)
15/10 Cal Bike + 10 Push Press @ 100% of A.
D.
3 Sets of
12 banded Triceps Push Downs + 12 banded Lat Pull Downs (each side)
Montag, 2. August
Warm Up:
2 Rounds of
Specific Warm Up:
(mit leerer Langhantel)
(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)
Get prepared for workout in 10 min. and work up to Workout Weight Power Cleans in 10 min.
(choose a weight you can do unbroken at least for 5 reps)
Workout
"Cleaning Annie"
For time:
Time Cap: 30 min.
RX+: Squat Cleans
Additional Work
do 3 Rounds of
Sonntag, 1. August
7 min. Pizzabote
A.
6 min AMRAP
B.
6 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.
6 min for
D.
6 min AMRAP
4 min rest between each round
Freitag, 28. Juli
400 m run
2 Rounds of: 8/8 Half Kneeling Single Arm DB Press + 10 Ring Rows + 10 DB Goblet Squats
A.
18 min EMOM (3 Sets)
B.
15 min EMOM
C.
Tabata 1: Copenhagen Plank
Tabata 2: banded Side Walk
Donnerstag, 28. Juli
400 m run
2 Rounds of: 10 Med Ball Cleans + 10 Med Ball Thruster + 10 Med Ball Deadlift with Toes on Bumper
A.
In 15 min
work up to a heavy Set of 5 Backsquats & 5 Deadlift
B.
Every 3 min for 12 min. (4 Sets)
5 Backsquats + 5 Deadlift @ 90% of A.
C.
3 Rounds of
400 m run (RX+: 800m run)
40 Back Squats
400 m run (RX+: 800m run)
30 Back Squats
400 m run (RX+: 800m run)
20 Back Squats
Time Cap:20 min.
Mittwoch, 27. Juli
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.
30 min EMOM
1st: 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 Ups0 cal. AB 4) 5 SB Cleans
C.
1 Tabata Sideplan to Elbow Knee Touch
Dienstag, 26. Juli
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
A.
Every 3,5 min for 17,5 min.
Benchpress + 12 Pendlay Rows
Set 1 = 10 x 50%
Set 2 = 8 x 60%
Set 3-5 = 8 x 65%
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
Montag, 26. Juli
2 Rounds: 10 DB Deadlift + 10 DB Goblet Squats + 10 Ring Rows
1 Rounds: 10/10 Single Leg Glute Bridges + 20 Lunges
Squat Mobility
A.
IEvery 3 min for 9 min.
Backsquats
Set 1 = 10 x 55%
Set 2 = 8 x 65-70%
Set 3 = 8 x 75%
B.
Every 2,5 min for 7,5 min
Front Squats
Set 1 = 5 x 65%
Set 2 = 5 x 70%
Set 3 = 5 x 75%
C.
For time
1000 m row
15 Box Jumps or Step Ups
100 DU or SU (sc. 50 DU)
1000 m ski
15 Box Jumps or Step Ups
100 DU or SU (sc. 50 DU)
1000 m AB
15 Box Jumps or Step Ups
100 DU or SU (sc. 50 DU)
Time Cap: 30 min.
Sonntag, 25. Juli
3 min of Cardio
2 Rounds of Mobility Drill
A.
For time - in Teams of 2-3
100 Sumo Deadift High Pull 30/20kg
80 Burpees over Bar
60 Matador Dips
40 Pull Ups
20 Thruster
Time Cap: 20 min
B.
In Teams of 2-3
7 min to prepare for 3 min max t Benchpress
min: 8-10 max weight Benchpress in 3 min.
C.
For time in Teams of 2-3
60 Cal Bike
D.
For time in Teams of 2-3
60 Cal Ski
Freitag, 23. Juli
3 min of Cardio
2 Rounds of Mobility Drill
With empty Barbell:
10 Deadlift + 10 Barbell Rows
10 Snatch Deadlift + 10 Hang Snatch High Pull
10 Hang Muscle Snatch
10 Hang Power Snatch
A.
In 10 min
Work up to 1 a RM Hang Power Snatch for the day
B.
Every min on the minute for 8 min.
1 Hang Power Snatch @ 90% of 1 RM
C.
7 min for
7 min for
7 min for
D.
1 Tabata Sideplank to Elbow Knee Touch
Donnerstag, 22. Juli
1 min Air Squats
1 min Sit Ups
1 min Ring Rows
1 min Inchworm Push Ups
1 min Couch Stretch left
1 min Couch Stretch right
work up for training weight
A.
4 min for max Meter Ski
3 min rest
4 min for max reps DB Box Step Ups 24/20"
3 min rest
4 min for max weight Hang Power Clean
3 min rest
4 min for max weight Benchpress
3 min rest
4 min for max Cal Row
3 min rest
4 min for max reps Wall Balls
3 min rest
B.
1 Tabata Handstand Hold or Wall Walk Hold (RX+: single arm)
Mittwoch, 21. Juli
400 m run
2 Sets: 10 Ring Rows + 10 DB Deadlift + 10 EOO Leg Raises + 4 Inchworm Push Ups
+ Lacrosse Rolling Lower Back
A.
12 min to find a 1 RM weight for 1 Round of DT (unbroken!)
12 Deadlift
9 Hang Power Cleans
6 Push Jerks
B.
Every 5 min for 25 min. (5 Rounds)
C.
1 Tabata Handstand Hold or Wall Walk Hold (RX+: single arm)
Dienstag, 20. Juli
3 min on a machine
2 Sets of: 10/10 ultimate Stretch + 10 Half-Prone Angel + 10/10 Glute Bridges
A.
Every 3 min for 10 min,
Overhead or Backsquats
Set 1 = 8 reps @ 50-55% of 1 RM
Set 2 = 8 reps @ 55-60% of 1 RM
Set 3 = 8 reps @ 65-70% of 1 RM
B.
Every 4 min for 12 min.
9/15 Cal Bike + all out Pull Ups/RingRows/MU
C.
8 min EMOM
1 Frontsquat @ 90-95%
D.
1 Tabata
L-Sit on Pull Up Bar
Montag, 19. Juli
400 m run
2 Rounds: 8 Med Ball Pec Squats + 8 Med Ball Press+ 8 Ring Rows + 8 Med Ball Cleans
Stretching
A.
Every 3 min for 12 min
Cleans (Power or Squat, touch´n go - no dropping) x 3 reps + 6 Burpees over Bar
B.
400 m run
30 Deadlift @ 40% of 1 RM
30 Wall Balls 9/6
400 m run
20 Deadlift @ 50% of 1 RM
20 Wall Balls 9/6
400 m run
10 Deadlift 60% of 1 RM
10 Wall Balls 9/6
Time Cap: 20 min.
C.
1 Tabata
Single Arm Seated DB Press
Sonntag, 18. Juli - "Buddy Time"
400 m run
then...
"The Cone Game"
A.
36 min AMRAP in Teams of 2
2-4-6-8-10-12-14-16-18-20-22-24-26-28-...
On min. 4/12/20/28 perform 2 Rope Climbs & 20 Partner Wall Balls
On min 8/16/24/32 perform 8 Cal row & 8 Cal Ski
1 works / 1 rests
(nach jeder Unterbrechung genau dort weiterarbeiten wo aufgehört wurde)
Freitag, 15. Juli - "CrossFit MAX-Day"
3 min on a machine or 400 m run
2 Rounds: 6/6 Windmills + 10 DB Deadlift with toes on Bumper + 4 Inchworm Push Ups + 10 Ring Rows + DB Squats + 10 Sit Ups
A.
In 30 min.
find a MAX for the day for 2 or 3 excercises!
Benchpress / Shoulder Press / Backsquat / Front Squat / Deadlift / Bear Complex / Clean / Snatch / Pull Ups / Muscle Ups / Toes to Bar
B.
1-2-3-4-5-6-7-8-9-10
Thruster 40/30kg
Burpees over Bar
Time Cap: 10 min.
C.
1 Tabata Flutterkicks/Mountain Climber
Donnerstag, 15. Juli
3 min on a machine
2 Rounds: 10 Ring Rows + DB Deadlift + 10 Sit Ups
A.
16 min EMOM
1st: 6/6 DB Lunges with foot on bumper
2nd: 30/30sec KB Bottom Up Hold or Carry
3rd: 6-10 strict Pull Ups
4th: rest
B.
20-18-16-14-12-10-8-6-4-2
Perform 40 SU/DU to end each round
Time Cap 20 min.
C.
1 Tabata Monster Walk
1 Tabata Copenhagen Plank
Mittwoch, 14. Juli
2 Rounds: 10 Ring Rows + 10/10 DB Kneeling Single Arm Press + 10 Toes on a Plate DB Stiff Leg Deadlift + 3 Inchworm Push Ups
A.
Every 3 min for 9 min (3 Sets)
Strict Press
Every 3 min for 6 min (2 Sets)
Push Press
B.
For time:
Buy in: 100 DU or SU (RX+:200 DU)
5 Rounds of
Buy Out: 16/12 Cal Bike
Time Cap: 20 min.
C.
1 Tabata V-Ups, Sit Ups or Leg Raises
Dienstag, 13. Juli
3 min of Cardio
2 Rounds: 10 DB Goblet Squats + 10 Ring Rows + 10/10 Glute Bridges
Stretching for Squat
A.
Every 3 min for 12 min (4 Sets)
Back Squats
4 min rest
B.
Every min on the min for 10 min. (10 Sets)
C.
9 min AMRAP
Montag, 12. Juli
400 m run
2 Rounds: 10 DB Deadlift + 10 Sit Ups + 10 BD Goblet Squats + 10 Ring Rows
Ankle Mobility / Shoulder Mobility
A.
Every 4 min for 8 min (2 Rounds)
Every 4 min for 8 min (2 Rounds)
Every 4 min for 8 min (2 Rounds)
B.
3 Rounds of
10 Handstand Step Ups on Bumper
10/10 Single Leg DB weighted Glute Bridges
Sonntag, 11. Juli - Buddy Time
Farell Williams "Happy"
Happy = 1 Squat, Happiness = 1 Burpee
In Teams of 2:
A.
6 min for max Cal. Row
B.
6 min for max weight Benchpress
C.
6 min for max reps Wall Balls (9/6kg)
Perform 20 Partner Med Ball Sit Ups after each 40 reps (use heavier Med Ball)
D.
6 min for max weight Deadlift
perform 10 barfacing Burpees after each 40 reps
E.
6 min for max reps DB Box Step Overs (2x22x5 or 2x15kg)
Perform 20 Push Ups after each 30 reps
3 min rest between workouts
1 works / 1 rests
Freitag, 09. Juli
Roxanne with Burpees
+ 1 min in Squat Position
Lacrosse Rolling Shoulder
A.
Work up to heavy Triple Benchpress in 10 min.
B.
Every 4 min for 12 min. (3 Sets)
18/12 Cal Bike
9 DB Thruster
C.
8 min EMOM
D.
3 Sets of
Donnerstag, 08. Juli
2 Rounds of: 10/10 Banded Squats + 10 Face Pull + 10 Ring Rows + 10 Lunges
With empty Barbell:
8 Muscle Clean + 8 Front Squats
8 Power Clean + 8 Push Press
8 Push Jerk + 8 Back Squats
A.
12 min to work up to heavy Triple Clean (Power or Squat)
B.
"Grettel"
10 Rounds for time
Time Cap: 10 min
C.
8 min EMOM
D.
Laffy Taffy Biceps Curls
Mittwoch, 07. Juli
400 m run
2 Rounds of
10 Med Ball Clean & Throw + 10 Ring Rows + 10 Sit Ups
A.
3 Sets of
10/10 Pallof Press in Squat Position
2-4 Wall Walks
B.
3 Rounds for time (RX+: 4 Rounds)
Time Cap: 25 min.
C.
1 Tabata Copenhagen Plank
1 Tabata Monster Walk
Dienstag, 06. Juli
3 min on a machine
3 Rounds of 10 Facepulls + 3 Inchworm Push Ups + DB Deadlift
Set up Equipment and work up to training weight in 10 min.
A.
20 min EMOM (5 Rounds)
1sgt: 8 Deadlift (go heavy)
2nd: 6-8 Bar Facing Burpees AFAP
3rd: "x" Double Unders or DU Versuche
4th: 6-8 Toes to Bar or HKR or weighted Sit Ups
B.
8 min EMOM
C.
3 Sets of
Montag, 05. Juli
3 min on a machine
3 Rounds of 3 Inchworm Push Ups + 6 Sit Ups + 9 DB Goblet Squats
A.
IEvery 3 min for 12 min
Benchpress + 8/8 DB weighted Lunges
Benchpress:
B.
9 mn. AMRAP
1-2-3-4-5-6-7-8-9-10-11-12-13-...
2-4-6-8-10-12-14-16-...
C.
1 Tabata V-Ups
Sonntag, 04. Juli - TEAMTIME
6 min Pizzabote
A.
In Teams of 2
10 min for
100 DB Box Steps Ups 22,5/15
then AMRAP
B.
10 min for
100 Cal Ski
then AMRAP
C.
10 min for
100 Cal Bike
then AMRAP
Rest 5 min between workout parts
Freitag, 02. Juli
2 Rounds: 10 DB Deadlift + 10 DB Goblet Squats + 10 Sit Ups
2 Rounds: 10 RIng Rows + 3 Inchworm Push Ups
3 min Stretching
3 Rounds for time (RX+: 4 Rounds)
35 DU / 70 SU
30 Sit Ups (RX+: Toes to Bar)
25 KB Swings 24/16kg
20 Mountain Climber
15 Goblet Squats 24/16kg
10 Push Ups or Handstand Push Ups
5 Pull Ups or MU
400 m run
Time Cap: 30 min.
3 Rounds of
Donnerstag, 01. Juli
3 min on a machine
+ 20 banded Shoulder Dislocates
With empty Barbell:
A.
Work up to training weight in 5 min.
B.
3 Rounds for time of:
Time Cap: 40 min.
C.
Tabata: Hang on Pull Up Bar
Mittwoch, 30. Juni
3 Rounds: 10 DB Deadlift + 10 EOO Leg Raises + 10 DB Goblet Squats + 10 Ring Rows
+ Mobility for lower Back
A.
work up to 90% of your 1 RM Deadlift in 10 min.
B.
30 min EMOM
1st: 8 Deadlift
2nd: 8 TTB /HKR / weighted Sit Ups
3rd: 8 alt. Double KB Overhead Lunges
4th: 8 Pull Ups or 4 MU
5th: 8 Pistols
C.
Tabata 1: Flutter Kicks + V-Ups
Tabata 2: Push Ups + Pull Ups
Dienstag, 29. Juni
3 min Cardio
2 Rounds
8 Airsquats + 8/8 Plate Shoulder Press + 8/8 Cossack Squats + 8 Ring Rows
A.
Intervalle
Every 4 min for 20 min (5 Sets)
18/12 Cal AB
16 alt. Double KB Single Arm Thruster
B.
Find a 1RM Benchpress for the Day in 12 min.
C.
Annie
For time
50-40-30-20-10
Time Cap: 10 min.
Sonntag, 27. Juni
1 Tabata row/ski/bike
A.
10 min EMOM
B.
5 Rounds for time
Time Cap: 15 min.
C.
3 Rounds for time of
Time Cap: 15 min.
Rest 5 min between workouts
Montag, 28. Juni
With empty Barbell
Mobility for Squat & Lower Back
A.
Work up to heavy Bear Complex in 12 min.
1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 behind the neck Push Press
B.
10 Rounds for time of
Time Cap: 20 min.
C.
2 Rounds of
D.
Tabata 1
Tabata 2
Freitag, 25. Juni
3 min on a machine
2 Rounds: 10 Single Leg Glute Bridges Each side + 30 Flutter Kicks
2 Rounds: 15 DB Goblet Squats + 10 DB EOO Leg Raises
A.
Every 2:30 min for 10 min (4 Sets)
Backsquats
B.
Every min on the min for 8 min. (8 Sets)
Front Squats x 1 rep
C.
8 min AMRAP
12 KB Swings (am. Style)
8 V-Ups
4 Burpee Box Jump Overs
D.
3 Sets of
Donnerstag, 24. Juni - Gymnastics Skill Day
2 Rounds: 5 Push Ups + 10 Ring Rows + 15 Shoulder Dislocats
2 Rounds: 15 DB Deadlift + 3 Inchworm Push Ups
A.
25 min EMOM (5 Rounds)
work 40 sec on Gymnastics Drills - use 20 sec to switch to next Excercise
B.
Set up equipment and work up to training weight in 10 min
For time:
21-15-9
Time Cap: 15 min.
Mittwoch, 23. Juni
2 Rounds: 5 Push Ups + 10 Ring Rows + 15 Shoulder Dislocats
2 Rounds: 5 Burpees + 10 Air Squats
A.
Every 3 min for 15 min. (5 Sets)
Benchpress x 10 reps + 2 Ropeclimbs
B.
For time:
10-9-8-7-6-5-4-3-2-1
Pull Ups
Box Jumps or Step Ups
Wall Balls 9/6
Time Cap: 15 min.
C.
3 Sets of
15 DB Benchpress
Dienstag, 22. Juni
3 min on Cardio Machine
With empty Barbell:
(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)
Work up to training weight for Snatch
A.
20 min EMOM (5 Rounds)
1st: 2 Hang Power Snatch (go heavy, short rest between reps)
2nd: 4-6 Burpees over Bar (go fast!!!)
3rd: all out Barbell Row (same weight as for Snatch)
4th: all out Toes to Bar or HKR
B.
3 Sets of
Time Cap: 25 min
C.
1 Tabata
Side Plank (switch each intervall)
powered by Atlas Sport
Vor der Heeg 3
56470 Bad Marienberg (Eichenstruth)
Tel.: +49 177-7240851
info@crossfit-badmarienberg.de