Equipment

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

• Plank with Hip Dips
• Leg Raises

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:

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

Partner C: Rest

All partners rotate when Partner A finishes the run.

Count the Barbell Rounds.

Freitag, 16. 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.

• 10 Facepulls
• 10 banded DB Front Raises
• 15 banded Deadlift
• 10 Hanging Knee Raises

B.

"The Seven"

7 Rounds For Time

• 7 Handstand Push-Ups (sc. Push Ups)
• 7 Thrusters (135/95kg)
• 7 Knees-to-Elbows
• 7 Deadlifts (111/75kg)
• 7 Burpees
• 7 Kettlebell Swings (24/16kg)
• 7 Pull-Ups

Time Cap: 35 min.

C.

For time:

• 24/18 Cal Bike
• 30 Sit Ups

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)

• Set 1 = 5 reps @ 60%
• Set 2 = 5 reps @ 65%
• Set 3 = 4 reps @ 70%
• Set 4 = 3 reps @ 75%
• Set 5 = 2 reps @ 80% 

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:

• 250/200 m row/ski/bike
• 5 Air Squats
• 3 Inchworm Push Ups

A.

For time in 40 min.

1000/800m row/ski

3 Rounds of 

• 15 Wall Balls
• 15 Sit Ups
• 15 Box Jumps

200 DU / 300 SU

3 Rounds of

• 15 Burpees
• 15 Pistols or 30 Air Squats
• 15 Push Ups

1000/800m row/ski

3 Rounds of 

• 15/10 Cal AB
• 2 lanes KB Farmers Walk
• 15 KB Swingss

200 DU / 300 SU

3 Rounds of

• 15 Lunges with Bumper Overhead
• 15 Plate Ground to Overhead
• 15 Burpee Broad Jumps

B.

Core (Optional)

3 Rounds 40 sec work / 20 sec rest

• Flutter Kicks
• Glute Bridges Single Leg with foot on bench

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)

• 1st: max lanes Sled Drag
• 2nd: max Cal Ski
• max lanes Rope Pull
• max time Sandbag Carry unbroken
• max reps Wall Ball Sit Ups

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

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

B.

8 min EMOM

2 Backsquats for speed @ 75% of 1RM

C.

AMRAP in 15 minutes

• 6 Devil Press 2x15/ 2x10kg
• 12 Box Jumps or Step Ups 24/20"
• 18 DB Hang Squat Cleans 2x15/ 2x10kg
• 24 AbMat Sit-Ups
• 30 Double Unders or 60 Singe Unders

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

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

B.

Devils Tale

20 min AMRAP

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

C.

4 Sets of 30 sec

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

Mittwoch, 06. Oktober

3 min of Cardio

with empty barbell:

• 10 Deadlift + 10 Hang Power Clean + 10 Press
• 10 Front Squats + 10 Push Press
• 10 Back Squat + 10 behind the neck Push Press
• 3 Sets of Bear Complex

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

• row
• 10 Air Squats  10 Shoulder Dislocates
• Ski
• alt. Dog Toe Taps

A.

10 min AMRAP

• 1 Lane Sled Pull + Push
• 10 Cal AB

- 2 min rest -

10 min AMRAP

• 4 Box Facing Burpee Box Jump Overs
• 10 Wall Balls

- 2 min rest -

10 min AMRAP

• 10 alt. Single Arm Devil Press
• 10 alt. Single Arm OH Lunges

- 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)

• 1st: 8-10 Seated Barbell Press
• 2nd: 8/8 Single Arm weighted Backstepping Lunges with Foot on Bumper
• 3rd: 8 Shoot Throughs
• 4th: 24/18 Cal Row

C.

1 Tabata 

Plank with Jumping Feet

Sonntag, 03. Oktober

7 min. Cone Game

A.

4 Rounds for Time (with a Partner)

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

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)

• 8 Kneeling Single Arm DB Shoulder Press
• 8 Pendlay Rows

C.

3 Rounds for time

• 1000 meter Row/Ski/Bike
• 12 Deadlifts (Bodyweight)
• 21 Box Jumps (24/20 in)

Time Cap: 25 min.

D.

Tabata 1

• Copenhagen Side Plank

Tabata 2

• Monster Walk

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)

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

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

• 10 Cal Ski
• max Lanes Rope Pull & Sled Push

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

- 3 min rest -

11 min for 

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

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

- 3 min rest -

11 min for 

• 10 Cal row
• max reps Wall Balls

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

- 3 min rest -

11 min for

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

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

Freitag, 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)

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

C.

For time:

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

Split Sets & excercices as needed!

Time Cap:15 min.

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)

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

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

B.

8 min EMOM

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

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)

• Set 1 = 8 x 55%
• Set 2 = 6 x 67%
• Set 3 = 4 = 76%
• Set 4-7 = 3 x 82%

B.

For Time

400 meter Run

• 50 DB Bench Press 22,5/15kg
• 50 Plate Sit Ups 

800 meter Run

• 30 Wall Balls
• 3 Rope Climbs

400 meter Run

• 50 Push Ups
• 50 KB Swings

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)

• 10/10 BB Back Rack Lunges - non alternating. Step the feet back. 
• 10 Pendlay Rows

B.

15 min AMRAP

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

RX+: wear vest!

C.

ABS 
3 Sets of 

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

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

• 15/12 cal. ROW / Ski / Bike / Bike Erg or run 200m
• 6 Squat Cleans touch and go (61/43kg) 
• 15/12 cal. Row / Ski / Bike / Bike Erg or run 200m
• 60 DU

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:

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

Only count Burpees :-)

Freitag, 17. September

3 Rounds of:

• ca. 1 min. on bike, bike erg or ski erg
• 20 Band Pull Apart
• 20 Lunges
• 15 Rower Pike-Ups

A.

Benchpress

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

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

C.

For time:

10 Burpees
25 Push-Ups

50 Lunges
10 Burpees
25 Push-Ups

75 Sit Ups
50 Lunges
10 Burpees
25 Push-Ups

100 Air Squats

75 Sit Ups
50 Lunges
10 Burpees
25 Push-Ups

RX+: wear vest

Time Cap: 18 min.

Donnerstag, 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)

• 6 Hang Power Clean @ 55-60% of your max Power Clean 
• 15 Bar Facing Burpees 
• 100 DU or SU
• 200 m run

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

• Wall Balls
• HSPU or Push Ups

C.

ABS

3 Rounds for time

• 20 Star Fish 
• 20 L Sit Heel Over DB
• 30 Flutter Kicks

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)

• 1st: 8/8 Single Arm Double KB Benchpress
• 2nd: 2 Lanes Rope Pull / Sled Push
• 3rd: 20 alt. DB Rows in Push Ups Position
• 4rd: 2 Lanes Sandbag Lunges (große Halle)
• 5th: 24/18 Cal Row

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)

• 3 Position Snatch (Power or Squat Snatch)

A2. 

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

B. Run - Snatch - Ropeclimb

2 Rounds:

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

REST: 4:00

1 Rounds:

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

C.

1 Set of

Bar Dead Hang accumulate 3 min. - no grips

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

1. 100 Wall Ball Shots (20/14 lb)
2. 90 Deadlifts (135/95 lb)
3. 80 Hand Release Push-Ups
4. 70 Box Jumps (24/20 in)
5. 60 Toes-to-Bars
6. 50 Burpees
7. 40 Power Cleans (135/95 lb)
8. 30 Push Presses (135/95 lb)
9. 20 Medball Weighted Lunges (20/14 lb)
10. 10 Thrusters (135/95 lb)

Cash-Out: 2k Row

Time Cap: 45 minutes

Freitag, 10. September

3 min of Cardio

for 5 min.

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

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:

• 30/24 - 20/16 - 10/8 cal.

Toes to Bar or Sit Ups:

• 15 - 10 - 5

Deadlift :

• 15 - 10 - 5  (125/92kg or 63% of 1RM DL)

REST: ca. 4 min.

then

Air Bike:

• 20/16-15/12-10/8 cal.

Toes to Bar or Sit Ups

• 15 - 8 - 6

Deadlift

• 10 - 8 - 6  (111/80kg or 55% of 1RM DL)

C.

(if time: 3 Sets of )

• 12 Barbell Biceps Curls
• 12 Banded Triceps Push Downs

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: 

• 30 DU or SU
• 10 DB Snatch
• 5 Pull Ups or Muscle Ups

400 m run

2 Rounds of:

• 18 Wall Balls
• 15 Sit Ups (sc. up: Toes to Bar)
• 12 Push Ups (sc.down: 6 Push Ups, scaled up: 12 HSPU)

400 m run

2 Rounds of:

• 14 KB Swings
• 7 Wall Walks

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)

• 1st: 4-8 Double KB Snatch
• 2nd: 8/8 DB Lunges with foot on Bumper
• 3rd: 10 weighted Sit Ups
• 4th: 1-3 Ropeclimbs or Pecboard ascends (scaled up: legless)
• 5th: 10 Pistols (alt.)

B.

4 Sprint Sets of 5 min. each

Set 1

• 1 min. Ski
• 200 m Sprint

Set 2

• 1 min. legless Air Bike
• 200 m Sprint

Set 3

• 1 min. DB Thruster
• 200 m Sprint

Set 4

• max reps Push Ups
• 200 m Sprint

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 

• Set 1 =10 x 50% 
• Set 2 =  8 x 60% 
• Set 3 =  6 x 67% 
• Set 4-6 = 6 x 73%

Perform 10 Barbell Rows after each Set

B.

10 min AMRAP

• 4 Burpee Box Jump Over (boxfacing)
• 6 Pull Ups
• 8 KB Swings (american Style)

C.

ABS - 3 Rounds for time 

• 10 V-Ups 
• 20 Plank Jumps in and out 
• 30 Flutter Kicks (Total)

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)

• Kettlebell Swings 24/16kg
• Box Jumps (24/20 in)
• Air Squats
• Push-Ups
• Burpees
• Pull-Ups
• Sit-Ups
• Bike (calories)
• Ski (Calories)
• Wall Ball Shots (9/6
• Dumbbell Push Press 2x15 or 2x10

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)

• Kettlebell Swings 24/16kg
• Box Jumps (24/20 in)
• Air Squats
• Push-Ups
• Burpees
• Pull-Ups
• Sit-Ups
• Bike (calories)
• Ski (Calories)
• Wall Ball Shots (9/6
• Dumbbell Push Press 2x15 or 2x10

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 

• 5 HSPU
• 7 Box Jumps
• 9 Toes to Bar

after 2 Rounds: 1 Legless Rope Climb

RX+: wear vest

Dienstag, 31. August 

3 min of Cardio

Gelenke durchbewegen + Stretching

A.

8 min work

• 1 Lane Rabbit forwards / 1 Lane Rabbit backwards
• 6 Ring Rows
• 1 Lane Crab left / 1 Lane Crab right
• 6 Ring Rows
• 1 Lane Worm
• 6 Ring Rows

B.

Sprint Power

Every 5 min for 15 min. (3 Sets)

Set 1 

• 16/11 Cal Bike
• 2 Lanes Sled Sprint & Rope Pull

Set 2 

• 16/11 Cal Row
• 20-30 Sandbag Squats for Speed

Set 3 

• 16/11 Ski
• 20-30 Wall Balls unbroken

C.

3 Rounds of (20 min.)

• 20 banded Pull Ups
• 15/15 Single Arm DB Overhead Triceps Extensions
• 15/15 Single Leg Banded Glute Ham Curls

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 

• 30 Mountain Climber
• 15/15 Single Arm seated DB Press
• 30 DB Russian Twists

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

• 6 Burpees
• 6/4 calorie Assault Airbike
• 3 Right-Arm Dumbbell Hang Clean-and-Jerks 22,5/15kg
• 3 Left-Arm Dumbbell Hang Clean-and-Jerks 22,5/15 kg

4 min rest

B.

AMRAP (with a Partner) in 11 minutes

• 4 Double KB Box Step Overs 2x16/2x12kg
• 6 Wall Balls
• 4 Pull Ups

4 min rest

C.

AMRAP (with a Partner) in 11 minutes

• 4 barfacing Burpees
• 6 Power Clean 40/30kg
• 8 Sit Ups 

4 min rest

Freitag, 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

• Double Unders
• Sit Ups

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

• 22 DB Snatches 22,5/15kg
• 22 Pull-Ups
• 22 Medicine Ball Cleans 9/6 kg
• 22 Elbow Plank to Push-Ups
• 22 Wall Ball Shots 9/6kg

400 m run

• 22 Air Squats
• 22 Single Arm DB Overhead Walking Lunges 22,5/15kg
• 22 Box Jumps 24/20`
• 22 Toes to Bar
• 22 Handstand Push-Ups or Push Ups

400 m run

• 22 DB Goblet Squats
• 22 Burpees
• 22 alt. DB Hang Clean & Jerk 9/6kg
• 2 Rope Climbs
• 22 Single Arm DB Overhead Squats 9/6 kg

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

• Power Snatch x 2 reps

B.

For time:

40-30-20-10 

• Power Snatch 30/20
• Burpees over Bar

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

• 12 bent over Barbell Rows (keep the reps slow and controlled on the way down)
• 12 Side Plank Hip Raises (each side)
• 12 Curtsey Lunges with DB in Goblet Position

Sonntag, 22. August

6 min Pizzabote

A.

In Teams of 2

4 Rounds for time

• 21 Wall Balls
• 18 Pull Ups
• 15 KB Swings am. Style
• 12 HSPU or Push Ups

TC: 12 min

5 min rest

C.

For time in Teams of 2

50 Cal row/ski/bike

then...

3 Rounds:

• 15 TTB or HKR
• 12 Box Jumps

50 Cal row/ski/bike

then...

3 Rounds:

• 2 Rope Climbs
• 20 Burpees

50 Cal row/ski/bike

then...

3 Rounds of Cindy:

• 5 Pull Ups
• 10 Push Ups
• 15 Air Squats

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

• 10 Push Ups (RX+: Handstand Push Ups)
• 15 Sit Ups (RX+: V-Ups)
• 20 Double or Single Unders (RX+: 40 DU or SU)

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

• Set 1 = 7 reps @ 50%
• Set 2 = 6 reps @ 60%
• Set 3 = 5 reps @ 70%

B.

Every 2 min. for 10 min.

Deadlift

• Set 1-2 = 5 reps @ 50%
• Set 3-4 = 3 reps @ 60%
• Set 5 = 2 reps @ 75%

then...

Every 45 sec. for 6 min (8 Sets)

• Deadlift x 1 rep @ 75-80%

C.

Every 5 min for 10 min. (2 Sets)

• 20/14 Cal Bike
• 8 Deadlift @ 40%
• 8 Burpees over Bar

Mittwoch, 18. August

2 Rounds of:

15 Ringrows / 15 Sit Ups / 15 DB Squats

A.

Work for 8 min.

• 1 Lane Crab left / 1 Lane Crab right
• 1 Lane Rabbit forward / 1 Lane Rabbit backward
• 1 Lane Cricket or Worm 

B.

EMOM for 16 min. (4 Sets)

• 1st: 2 Rope Climbs (RX+: go legless)
• 2nd: 6/6 DB Farmes Lunges with foot on Bumber
• 3rd: 8 AbRollOuts
• 4th: 6/6 DB Hang Clean & Jerk

C.

12 min AMRAP

3 Rounds of

• 4 Pistols
• 4 DB Hang Squat Cleans
• 4 Pull Ups or 2-4 Muscle Ups

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

• Single Under
• 10 Ring Rows 
• Single Under 
• Inchworm Push Ups
• Single Unders
• Air Squats

A.

3 Sets of Shoulder Stability (10 min)

• 8 Banded External Rotation Press each side
• 8 Seated Angels
• 8 Full Can with Band

B.

EMOM for 20 min. (4 Sets)

• 1st: 6-10 Burpees for Speed
• 2nd: 6-10 Pull Ups or 2-3 Muscle Ups
• 3rd: 20 KB Swings
• 4th: 6-10 Box Jump Overs or Step Overs
• 5th: 6-10 Toes to Bar or Hanging Knee Raises

C.

8 min AMRAP

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

• Box Jumps or Step Ups
• Wall Balls

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.

• 1st: 20/16 Cal Row
• 2nd: 2 Lanes Rope Pull/Sled Push
• 3rd: 3 heavy Sandbag Clean & Jerk or 3 Atlas Stone Lifts
• 4th: 6 Single Arm DB Shoulder to Overhead each side
• 5th: 12 weighted Sit Ups

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

• 1st: 6/6 Single Arm DB Kneeling Press
• 2nd: 4-10 strict Pull Ups
• 3rd: 10 Plate Sit Ups
• 4th: Handstand Hold or Wall Walk Hold
• 5th: 8/8 DB Row on Bench

B.

For time

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

• Handstandpush Ups or Push Ups
• Wall Balls

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

• 1 x 8 x 62%
• 1 x 8 x 67%
• 1 x 6 x 76%
• 1 x 6 x 81%

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:

• 10 Clean Deadlift + 10 Clean Pull
• 10 Power Clean + 10 Front Squats
• 10 Shoulder Press + 10 Lunges 

Stretching

A.

In 6 min

work up to workout weight and set up equipment

B.

4 Rounds of

• 400 m run
• 2 Rope Climbs
• 20 Back Rack Front Stepping Lunges 40/30 kg (RX+: Overhead Pos.)

• 400 m run
• 2 Rope Climbs
• 20 Pull Ups

• 400 m run
• 2 Rope Climbs
• 20 Power Cleans 40/30kg (RX+: Squat Cleans)

• 400 m run
• 2 Rope Climbs
• 20 Burpees over Bar

Time Cap: 25 min.

RX+:  add Round 5:

• 400 m run
• 2 Rope Climbs
• 20 Toes to Bar

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)

• 14/9 Cal AB Sprint
• 8 Deadlift @ 75-80% of A.
• 6 Barfacing Burpees

C.

In 10 min. work up to a 1 RM 

Push Press

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

• 1st: banded Ankle Mility left
• 2nd: banded Ankle Mobility right
• 3rd: Kettlebell Weight Shift left
• 4th: Kettlebell Weight Shift right
• 5th: Piriformis Stretch left
• 6th: Piriformis Stretch right

C.

"Renegade"

20 min. AMRAP

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

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-...

• Hang Power Snatch 30/20kg
• Toes to Bar

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

• 10 Leg Raises
• 10 Superman
• 10 Squat Jumps
• 10 Ring Rows

Specific Warm Up:

(mit leerer Langhantel)

• 10 Stiff Leg Deadlift / 10 Front Rows
• 10 Muscle Cleans / 10 Back Squats
• 10 Power Cleans / Front Squats

(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)

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:

• 50 Double Unders
• 50 Sit Ups
• 5 Power Cleans 50/30kg
• 40 Double Unders
• 40 Sit Ups
• 10 Power Cleans 50/30kg
• 30 Double Unders
• 30 Sit Ups
• 15 Power Cleans 50/30kg
• 20 Double Unders
• 20 Sit Ups
• 20 Power Cleans 50/30kg
• 10 Double Unders
• 10 Sit Ups
• 25 Power Cleans 50/30kg

Time Cap: 30 min.

RX+: Squat Cleans

Additional Work

do 3 Rounds of

• 15 Barbell Biceps Curls
• 20 Windshield Wipers

Sonntag, 1. August

7 min. Pizzabote

A.

6 min AMRAP

• 5 DB Snatch left arm
• 4 DB Box Step Ups
• 5 DB Snatch right arm
• 4 DB Box Step Ups

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

• 800 m run + max reps Sit Ups (RX+: Toes to Bar)

D.

6 min AMRAP

• 6 Pull Ups
• 12 KB Swings

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)

• 1st: 10 Paloff Press left
• 2dn: 10 Paloff Press right
• 3rd: 10 Face Pulls
• 4th: all out banded Lat Pull Down left
• 5th: all out banded Lat Pull Down right
• 6th: all out KB Power Twister Carry

B.

15 min EMOM

• 4 Push Press 
• 10 Double Unders (RX+: 20 Double Unders)

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

• 3 Power Clean + 3 Front Squats + 3 Push Jerk

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

• 40/30 cal. AB
• 4 Lanes of Sled Sprint + Rope Pull

7 min for

• 40/30 cal. Ski
• 30 Hang Power Snatch 

7 min for

• 200 m Farmers Carry (2x24/2x16kg)
• 40 Gorilla Rows

D.

1 Tabata Sideplank to Elbow Knee Touch

Donnerstag, 22. Juli

1 min Air Squats

1 min Sit Ups

1 min Ring Rows

1 min Inchworm Push Ups

1 min Couch Stretch left

1 min Couch Stretch right

work up for training weight

A.

4 min for max Meter Ski 

3 min rest

4 min for max reps DB Box Step Ups 24/20"

3 min rest

4 min for max weight Hang Power Clean

3 min rest

4 min for max weight Benchpress

3 min rest

4 min for max Cal Row

3 min rest

4 min for max reps Wall Balls

3 min rest

B.

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

Mittwoch, 21. Juli

400 m run

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

+ Lacrosse Rolling Lower Back

A.

12 min to find a 1 RM weight for 1 Round of DT (unbroken!)

12 Deadlift

9 Hang Power Cleans

6 Push Jerks

B.

Every 5 min for 25 min. (5 Rounds)

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

C.

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

Dienstag, 20. Juli

3 min on a machine

2 Sets of: 10/10 ultimate Stretch + 10 Half-Prone Angel + 10/10 Glute Bridges

A.

Every 3 min for 10 min,

Overhead or Backsquats

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

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

Set 3 = 8 reps @ 65-70% of 1 RM

B.

Every 4 min for 12 min.

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

C.

8 min EMOM

1 Frontsquat @ 90-95%

D.

1 Tabata

L-Sit on Pull Up Bar

Montag, 19. Juli

400 m run

2 Rounds: 8 Med Ball Pec Squats + 8 Med Ball Press+ 8 Ring Rows + 8 Med Ball Cleans

Stretching

A.

Every 3 min for 12 min

Cleans (Power or Squat, touch´n go - no dropping) x 3 reps + 6 Burpees over Bar

B.

400 m run

30 Deadlift @ 40% of 1 RM

30 Wall Balls 9/6

400 m run

20 Deadlift @ 50% of 1 RM

20 Wall Balls 9/6

400 m run

10 Deadlift 60% of 1 RM

10 Wall Balls 9/6

Time Cap: 20 min.

C.

1 Tabata

Single Arm Seated DB Press

Sonntag, 18. Juli - "Buddy Time"

400 m run

then...

"The Cone Game"

A.

36 min AMRAP in Teams of 2

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

• DB Snatch
• Box Jump Overs or Step Overs

On min. 4/12/20/28 perform 2 Rope Climbs & 20 Partner Wall Balls

On min 8/16/24/32 perform 8 Cal row & 8 Cal Ski

1 works / 1 rests

(nach jeder Unterbrechung genau dort weiterarbeiten wo aufgehört wurde)

Freitag, 15. Juli - "CrossFit MAX-Day"

3 min on a machine or 400 m run

2 Rounds: 6/6 Windmills + 10 DB Deadlift with toes on Bumper +  4 Inchworm Push Ups + 10 Ring Rows + DB Squats + 10 Sit Ups

A.

In 30 min.

find a MAX for the day for 2 or 3 excercises!

Benchpress / Shoulder Press / Backsquat / Front Squat / Deadlift / Bear Complex / Clean / Snatch / Pull Ups / Muscle Ups / Toes to Bar

B.

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

Thruster 40/30kg

Burpees over Bar

Time Cap: 10 min.

C.

1 Tabata Flutterkicks/Mountain Climber

Donnerstag, 15. Juli 

3 min on a machine

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

A.

16 min EMOM

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

2nd: 30/30sec KB Bottom Up Hold or Carry

3rd: 6-10 strict Pull Ups

4th: rest

B.

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

• Deadlift 60/40   (RX+:80/60)
• Sit Ups              (RX+ Toes to Bar)

Perform 40 SU/DU to end each round

Time Cap 20 min.

C.

1 Tabata Monster Walk

1 Tabata Copenhagen Plank

Mittwoch, 14. Juli 

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

A.

Every 3 min for 9 min (3 Sets)

Strict Press

• Set 1 = 10 reps @ 50%
• Set 2 = 10 reps @ 60%
• Set 3 = 8 reps @ 65%

Every 3 min for 6 min (2 Sets)

Push Press

• Set 1 = 7 reps
• Set 2 = 7 reps

B.

For time:

Buy in: 100 DU or SU (RX+:200 DU)

5 Rounds of

• 8 Power Clean
• 10 Burpees over Bar

Buy Out: 16/12 Cal Bike

Time Cap: 20 min.

C.

1 Tabata V-Ups, Sit Ups or Leg Raises

Dienstag, 13. Juli 

3 min of Cardio

2 Rounds: 10 DB Goblet Squats + 10 Ring Rows + 10/10 Glute Bridges

Stretching for Squat

A.

Every 3 min for 12 min (4 Sets)

Back Squats

• Set 1 = 10 reps @ 50% of 1RM Backsquat
• Set 2 = 10 reps @ 60% of 1RM Backsquat
• Set 3 = 10 reps @ 70% of 1RM Backsquat
• Set 4 = 10 reps @ 75-80% of 1RM Backsquat

4 min rest

B.

Every min on the min for 10 min. (10 Sets)

• 1 Backsquat @ 90-95% of 1 RM

C.

9 min AMRAP

• 3 Push Ups or Handstand Push Ups#
• 6 KB Swings 24/16
• 9 Sit Ups

Montag, 12. Juli 

400 m run

2 Rounds: 10 DB Deadlift + 10 Sit Ups + 10 BD Goblet Squats + 10 Ring Rows

Ankle Mobility / Shoulder Mobility

A.

Every 4 min for 8 min (2 Rounds)

• 18/12 Cal Ski Erg Sprint
• 1 Lane Sled Sprint + Rope Pull

Every 4 min for 8 min (2 Rounds)

• 18/12 Cal Row Sprint
• 200 m Sandbag Run

Every 4 min for 8 min (2 Rounds)

• 12/8 Cal Bike
• 8 Burpees

B.

3 Rounds of 

10 Handstand Step Ups on Bumper

10/10 Single Leg DB weighted Glute Bridges

Sonntag, 11. Juli - Buddy Time

Farell Williams "Happy"

Happy = 1 Squat, Happiness = 1 Burpee

In Teams of 2:

A.

6 min for max Cal. Row 

B.

6 min for max weight Benchpress

C.

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

Perform 20 Partner Med Ball Sit Ups after each 40 reps (use heavier Med Ball)

D.

6 min for max weight Deadlift

perform 10 barfacing Burpees after each 40 reps

E.

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

Perform 20 Push Ups after each 30 reps

3 min rest between workouts

1 works / 1 rests

Freitag, 09. Juli

Roxanne with Burpees

+ 1 min in Squat Position

Lacrosse Rolling Shoulder

A.

Work up to heavy Triple Benchpress in 10 min.

B.

Every 4 min for 12 min. (3 Sets)

18/12 Cal Bike

9 DB Thruster

C.

8 min EMOM

• 2 Benchpress @ 80-85% of 1 RM

D.

3 Sets of

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

Donnerstag, 08. Juli

2 Rounds of: 10/10 Banded Squats + 10 Face Pull + 10 Ring Rows + 10 Lunges

With empty Barbell:

8 Muscle Clean + 8 Front Squats

8 Power Clean + 8 Push Press

8 Push Jerk + 8 Back Squats

A.

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

B.

"Grettel"

10 Rounds for time

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

Time Cap: 10 min

C.

8 min EMOM

• 2 Backsquats @ 80-85%

D.

Laffy Taffy Biceps Curls

Mittwoch, 07. Juli

400 m run

2 Rounds of

10 Med Ball Clean & Throw + 10 Ring Rows + 10 Sit Ups

A.

3 Sets of

10/10 Pallof Press in Squat Position

2-4 Wall Walks

B.

3 Rounds for time (RX+: 4 Rounds)

• 400 m run
• 2 Rope Climbs (RX+: legless)
• 4 Handstand Push Ups or Push Ups
• 6 Devil Thruster (1 DB alternierend)
• 8 DB Box Step Ups
• 10/10  DB Overhead Squats (sc: 20 DB Goblet Squats)

Time Cap: 25 min.

C.

1 Tabata Copenhagen Plank

1 Tabata Monster Walk

Dienstag, 06. Juli

3 min on a machine

3 Rounds of 10 Facepulls + 3 Inchworm Push Ups + DB Deadlift

Set up Equipment and work up to training weight in 10 min.

A.

20 min EMOM (5 Rounds)

1sgt: 8 Deadlift (go heavy)

2nd: 6-8 Bar Facing Burpees AFAP

3rd: "x" Double Unders or DU Versuche

4th: 6-8 Toes to Bar or HKR or weighted Sit Ups

B.

8 min EMOM

• 2 Power Clean @ 75-80 % of 1 RM

C.

3 Sets of 

• 8/8 Shoulder Rotations on Box/Bench
• 8-12 EOO Leg Raises

Montag, 05. Juli

3 min on a machine

3 Rounds of 3 Inchworm Push Ups + 6 Sit Ups + 9 DB Goblet Squats

A.

IEvery 3 min for 12 min

Benchpress + 8/8 DB weighted Lunges

Benchpress:

• Set 1 = 10 reps @ 55% of 1RM
• Set 2 = 8 reps @ 60% of 1RM
• Set 3 = 6 reps @ 65% of 1RM
• Set 4 = 6 reps @ 70% of 1RM

B.

9 mn. AMRAP

1-2-3-4-5-6-7-8-9-10-11-12-13-...

• Hang Squat Cleans

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

• Push Ups on DB

C.

1 Tabata V-Ups

Sonntag, 04. Juli - TEAMTIME

6 min Pizzabote

A.

In Teams of 2

10 min for

100 DB Box Steps Ups 22,5/15

then AMRAP

• 2 Burpees
• 4 Wall Balls
• 6 Box Jumps or Step Ups

B.

10 min for

100 Cal Ski

then AMRAP

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

C.

10 min for

100 Cal Bike

then AMRAP

• Med Ball 12kg Burpees over Jerk Blocks

Rest 5 min between workout parts

Freitag, 02. Juli

2 Rounds: 10 DB Deadlift + 10 DB Goblet Squats + 10 Sit Ups

2 Rounds: 10 RIng Rows + 3 Inchworm Push Ups

3 min Stretching

3 Rounds for time (RX+: 4 Rounds)

35 DU / 70 SU

30 Sit Ups (RX+: Toes to Bar)

25 KB Swings 24/16kg

20 Mountain Climber

15 Goblet Squats 24/16kg

10 Push Ups or Handstand Push Ups

5 Pull Ups or MU

400 m run

Time Cap: 30 min.

3 Rounds of

• 10/10 Single Arm DB Benchpress
• 15 weigthed Sit Ups

Donnerstag, 01. Juli

3 min on a machine

+ 20 banded Shoulder Dislocates

With empty Barbell:

• 10 Snatch Deadlift + 10 Shoulder Press
• 10 Hang Snatch High Pull + 10 Back Squats
• 10 Muscle Snatch + 10 Overhead Squats
• 10 Power Snatch

A.

Work up to training weight in 5 min.

B.

3 Rounds for time of:

• 2 Ropeclimbs (RX+: Legless)
• 20 Power Snatch 30/20 kg (RX+: 35/25)
• 20 Burpees over Bar
• 20 Overhead Squats 30/20 kg (RX+: 35/25), (sc. Back Squats)
• 20 Cal (row/ski/AB)

Time Cap: 40 min.

C.

Tabata: Hang on Pull Up Bar

Mittwoch, 30. Juni

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

+ Mobility for lower Back

A.

work up to 90% of your 1 RM Deadlift in 10 min.

B.

30 min EMOM

1st: 8 Deadlift

2nd: 8 TTB /HKR / weighted Sit Ups

3rd: 8 alt. Double KB Overhead Lunges

4th: 8 Pull Ups or 4 MU

5th: 8 Pistols

C.

Tabata 1: Flutter Kicks + V-Ups

Tabata 2: Push Ups + Pull Ups

Dienstag, 29. Juni

3 min Cardio

2 Rounds

8 Airsquats + 8/8 Plate Shoulder Press + 8/8 Cossack Squats + 8 Ring Rows

A.

Intervalle

Every 4 min for 20 min (5 Sets)

18/12 Cal AB

16 alt. Double KB Single Arm Thruster

B.

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

C.

Annie

For time

50-40-30-20-10

• Double Unders
• Sit Ups

Time Cap: 10 min.

Sonntag, 27. Juni

1 Tabata row/ski/bike

A.

10 min EMOM

• 3 Clean & Jerk 40/25
• 3 Burpees over Bar

B.

5 Rounds for time

• 12 Wall Balls
• 9 TTB
• 6 Power Snatch 40/25

Time Cap: 15 min.

C.

3 Rounds for time of

• 6 HSPU or Push Ups
• 9 Pull Ups
• 400 m run

Time Cap: 15 min.

Rest 5 min between workouts

Montag, 28. Juni

With empty Barbell

• 10 Deadlift + 10 Shoulder Press
• 10 Power Clean + 10 Front Squats
• 10 Push Press + 10 Back Squats
• 10 Behind the neck Press

Mobility for Squat & Lower Back

A.

Work up to heavy Bear Complex in 12 min.

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

B.

10 Rounds for time of

• 5 Burpees
• 2 Bear Complex 60/40kg
• 20 Double or 40 Single Unders

Time Cap: 20 min.

C.

2 Rounds of

• 8 Kneeling Single Arm DB Shoulder Press
• 8 strict Pull Ups

D.

Tabata 1

• Copenhagen Side Plank

Tabata 2

• Monster Walk

Freitag, 25. Juni

3 min on a machine

2 Rounds: 10 Single Leg Glute Bridges Each side + 30 Flutter Kicks

2 Rounds: 15 DB Goblet Squats + 10 DB EOO Leg Raises

A.

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

Backsquats

• Set 1 = 10 reps @ 55% of 1RM
• Set 2 = 8 reps @ 60% of 1RM
• Set 3 = 6 reps @ 65% of 1RM
• Set 4 = 6 reps @ 70% of 1RM

B.

Every min on the min for 8 min. (8 Sets)

Front Squats x 1 rep

C.

8 min AMRAP

12 KB Swings (am. Style)

8 V-Ups

4 Burpee Box Jump Overs

D.

3 Sets of

• 30 sec KB Bottom Up Carry left
• 30 sec KB Bottom Up Carry right
• 30 sec Plank Hold

Donnerstag, 24. Juni - Gymnastics Skill Day

2 Rounds: 5 Push Ups + 10 Ring Rows + 15 Shoulder Dislocats

2 Rounds: 15 DB Deadlift + 3 Inchworm Push Ups

A.

25 min EMOM (5 Rounds)

work 40 sec on Gymnastics Drills - use 20 sec to switch to next Excercise

• 1st: Supported Russian Dips (for Ring Muscle Ups)
• 2nd: Jumping Ring Muscle Up Transition
• 3rd: straight arms Muscle Up Skill (for Bar Muscle Ups)
• 4th: Kipping Pull Up Drill or Kipping Pull Up
• 5th: rest

B.

Set up equipment and work up to training weight in 10 min

For time:

21-15-9

• Deadlift
• HSPU or Push Ups

Time Cap: 15 min.

Mittwoch, 23. Juni

2 Rounds: 5 Push Ups + 10 Ring Rows + 15 Shoulder Dislocats

2 Rounds: 5 Burpees + 10 Air Squats

A.

Every 3 min for 15 min. (5 Sets)

Benchpress x 10 reps + 2 Ropeclimbs

• Set 1 @ 50% of 1 RM Benchpress
• Set 2 @ 58% of 1 RM Benchpress
• Set 3-5 @ 63% of 1 RM Benchpress

B.

For time:

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

Pull Ups

Box Jumps or Step Ups

Wall Balls 9/6

Time Cap: 15 min.

C.

3 Sets of

15 DB Benchpress

Dienstag, 22. Juni

3 min on Cardio Machine

With empty Barbell:

• 8 Deadlift + 8 Back Squats + 8 Press in Split
• 8 Snatch Deadlift +  Muscle Snatch
• 4 Power Snatch + 4 Hang Power Snatch
• 8 Hang Power Snatch

(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)

Work up to training weight for Snatch

A.

20 min EMOM (5 Rounds)

1st: 2 Hang Power Snatch (go heavy, short rest between reps)

2nd: 4-6 Burpees over Bar (go fast!!!)

3rd: all out Barbell Row (same weight as for Snatch)

4th: all out Toes to Bar or HKR

B.

3 Sets of

• 30 Cal on a machine (switch each round: AB, Rower, Ski Erg or Bike Er
• 30 Back Rack Squats 40/30kg (RX+: Overhead Squats)
• 30 Sit Ups

Time Cap: 25 min

C.

1 Tabata

Side Plank (switch each intervall)

Montag, 21. Juni

2 Rounds: 15 DB Deadlift + 10 Ring Rows + 5 Push Ups

2 Rounds: 5 Burpees + 3 Inchworm Push Ups

Shoulder Lacrosse Rolling

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

A.

24 min EMOM

• 1st: 6 Strict Press + 4 Push Press
• 2nd: 30-50 DU
• 3th: 5/5 Single Arm DB Hang Clean & Jerk (go heavy!!!)
• 4th: rest

B.

8 min AMRAP

• 4  Burpees Over DB
• 6 DB Snatch
• 8 weighted Sit Ups

C.

1 Tabata

Lateral Leg Shoot Through

Sonntag, 20. Juni

400 m run

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

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

A.

7 min AMRAP

• 8 Deadlift 80/50 kg
• 50 DU / SU

B.

I7 min AMRAP

• 5 Squat Cleans 50/30kg
• 5 Wall Walks

C.

I7 min AMRAP

• 6 Push Press
• 6 Pull Ups

D.

7 min AMRAP

• 4 Burpee Box Jump Over
• 6 Push Ups
• 8 Wall Balls

Rest 3 min between AMRAPS

Samstag, 19. Juni

Restday

Freitag, 18. Juni

400 m run

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

1 Round Shoulder Mobility

A.

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

Deadlift x 12 reps

build up in weight if possible

B.

6 min EMOM

Deadlift x 2 reps with 3 sec pause at knee

C.

Every 3 min for 9 min.

• 8/8 Double DB Lunges with foot on bumper
• 8 Barbell Rows

D.

3 Sets of

• 15 banded Pull Ups
• 15 weighted Sit Ups

rest as needed

Donnerstag, 17. Juni - Skillday

1 Tabata on a machine

3 Rounds: 3 Inchworm Push Ups + 6 heavy RingRows + 9 banded Shoulder Dislocates

A.

30 min EMOM (6 Rounds)

1st: 4-8 Pull Ups (Kipping or Butterfly) or 1-3 Muscle Ups (sc. with Band)

2nd: 4-8 Burpee Box Jump Overs AFAP

3rd: 4-8 Double KB Snatch

4th: 1-3 Ropeclimbs (scaled up: legless)

5th: 4-8 Handstand Push Ups or 10-20 Push Ups

B.

Every 3 min for 15 min. (5 Sets)

• 6 Matador Dips (go weighted if possible)
• 8 Kneeling Single Arm DB Shoulder Press (each side)
• 10 V Ups

Mittwoch, 16. Juni

3 Rounds: 8 Air Squats + Ring Rows + 8 Jumping Lunges

With empty Barbell:

• 5 Front Squat, 5 Deadlift, 5 Press in Split
• 5 Muscle Clean
• 10 Power Clean + 10 Front Squats

(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)

A.

Work up to heavy triple in 10 min.

Every 3 min for 12 min. (4 Sets)

3 Powerclean (go unbroken, touch n go!)

Build up in weight over the sets if possible.

B.

25 min

1st AMRAP

• 5 Deadlift @ 60% of 1RM
• 8 Toes to Bar

After 5 min: 200 m run

2nd AMRAP

• 5 Pull Ups
• 8 Wall Balls 9/6

After 10 min: 200 m run

3rd AMRAP

• 5 HSPU or Push Ups
• 8 KB Swings

After 15 min: 200 m run

4th AMRAP

• 5 Cal Ski
• 8 KB Swings

After 20 min: 200 m run

5th AMRAP

• 5 Hang Power Clean @ 50% of (1RM Power Clean)
• 8 Burpees over Bar

C.

1 Tabata Plank

• 1st: left arm / right leg
• 2nd: right arm / left leg

Dienstag, 15. Juni

3 min of Cardio

2 Rounds: 10 Lunges + 5 Burpees + 10 Ring Rows + 10 Cossack Squats

3 Sets of 5/5 Hip Airplane

A.

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

Back Squats

• Set 1 = 10 reps @ 57 %
• Set 2 = 8 reps @ 67 %
• Set 3 = 6 reps @ 71 %
• Set 4 = 4 reps @ 76 %

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

5 Front Squats @ 60-70% (build in weight if possible)

B.

Every 30 sec for 10 min

• 1st: x Pistols
• 2nd: Double Unders

C.

800 m Sandbag Carry in Teams of 2

15/10 Cal Bike

Monday, 14. Juni

3 min on a machine

3 Rounds of: 2 Inchworm Push Ups + 8 Ring Rows

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

A.

Every 2:30 min for 7:50 min

Benchpress

Set 1 = 10 reps @ 50%

Set 2 = 10 reps @ 55%

Set 3 = 10 reps @ 60%

followed by...

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

Benchpress x 2 Reps @ 80-85%

B.

12 min AMRAP

20 DB Biceps Curls (1DB)

20 DB Front Rack Lunges (Farmers Carry, 10 left arm / 10 right arm)

20 weighted DB Sit Ups

50 DU/SU

C.

3 Set of

30 sec KB Bottom Up Carry left

10 sec rest

30 sec KB Bottom Up Carry right

10 sec rest

30 sec V-Ups

10 sec rest

Sunday, 13. Juni

3 min on a machine

1 min in bottom postiion Air Squat

With empty Barbell

• 10 Deadlift + 10 Power Clean
• 10 Strict Press + 10 Back Squats
• 10 Power Clean + 10 Front Squats 

A.

Prepare for Macho Man in 10 min.

B.

1/2 Macho Man

10 min EMOM

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

C.

For time

40 dumbbell shoulder-to-overheads

400 m run
40 Sit Ups

400 m run

40 Deadlift 80/50kg

400 m run

40 Sit Ups 

400 m run

40 Dumbbell Shoulder to Overhead

Time Cap:  30 min.

Saturday, 12. Juni

Restday

Friday, 11. Juni

1 Tabata on a machine

3x

• 10/10 Single Leg Glute Bridges
• 4 Inchworm Push Ups
• 10/10 Lunges
• 5/5 Hip Airplane

A.

Every 2:30 min for 7:30 min. (4 Sets)

Back Squats

• Set 1 = 10 reps @ 50 %
• Set 2 = 10 reps @ 55 %
• Set 3 = 10 reps @ 60 %

B.

10 min EMOM

Front Squats

2 Front Squats @ 85-90% of 1RM

C.

ABS

Every 3 min for 9 min.

10/10 V-Ups with alternating arms & legs

20 L-Sit Heel Over

30 Flutter Kicks

D.

Flight Simulator "Light"

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

Unbroken Double Unders or Unbroken Single Unders

TC: 10 min.

Donnerstag, 10. Juni

400 m run

3 x

10/10 Single Arm Kneeling DB Press

10 Toes up Romanian Deadlift

10 /10 Single Leg Romanian Deadlift

10 Ring Rows

A.

Every 90 sec for 15 min (10 Sets)

• 3 Deadlift + 3 Chin Ups

B.

12 min AMRAP:

• 8 Push Press
• 6 Burpees over Bar
• 4 Hang Power Cleans
• 20 DU or 40 SU

C.

2 Sets of:

20 band assisted Strict Pull Ups

Dienstag,  8. Juni

400 m run

2 Rounds: 15 Ring Rows + 10 Lunges + 5 Burpees

2 Rounds: 10 EOO DB Leg Raises + 5 Inchworm Push Ups

Stretching

A.

Every 2 min for 24 min.

• Bike
• 1 Lane Sled Sprint / 1 Lane Rope Pull
• Ski
• Lanes of Sandbag Carry + 5 Squats at end of lane

B.

Every 3 min for 12 min. (4 Sets)

Bench Press x 18 reps

C.

1 Tabata

1. Plank with feet jumping in and out
2. max reps V-Ups

Montag, 7. Juni

3 Sets of:

15 cal on a machine (Row/Ski/AB)

6/6 Cossack Squats

6/6 Single Arm DB Overhead Squats

10 Push Ups

A.

3 Sets of:

8 Overhead Squats with Band and KB (barefoot for better balance)

B.

Every 2 min for 10 min (5 Sets)

Overhead Squats x 5

• Set 1 @ 50 % of 1RM Overhead Squat
• Set 2-4 @ 60 % of 1RM Overhead Squat
• Set 5 @ 50 % of 1RM Overhead Squat

C.

Every 4 min on the min, for 12 min.

• 30 alt Back Rack Lunges (35/25kg)
• 20/15 Cal on a machine (1. rower / 2. ski erg / 3. AB)

D.

3 Sets for ABS & Core of:

• 1 min Plan
• 30 sec Suitcase Carry each side

Sonntag  6. Juni

2 Rounds: 10 RIng Rows + 5 Push Ups + 10 Goblet Squats

2 Rounds: 10 kneeling Sinlge Arm Sh.-Press + 10 EOO Leg Raises

3 min Stretching

3 Rounds for time of

35 DU / 70 SU

28 DB Snatch

21 Toes to Bar or HKR or Sit Ups

18 DB Goblet Squats (RX+ = Single Arm Overhead Squats)

15 Pull Ups or RIng Rows

12 Burpee Box Jumps over

9 Handstand Push Ups or 3 Wall Walks

400 m run

Time Cap: 40 min.

Samstag  5. Juni

Restday

Freitag 4. Juni

3 Rounds: 5 Push Ups + 10 Ring Rows + 15 DB Deadlift

2 Rounds: 5 DB Squats + 10 DB EOO Leg Raises

A.

work up to training weight in 10 min.

15 min EMOM

• 1st: 10 Benchpress
• 2nd: 10 Deadlift
• 3rd: 20 weighted Lunges with foot on Bumper (hold weights like farmers carry (DB, KB)

B.

8 min AMRAP

8 Pull Ups or 3 MU

8 DB Hang Squat Cleans

8 DB Push Press

C.

2 Sets of:

• 20 single arm banded Lat Pull Downs each side
• 60 sec Plank

rest as needed

Donnerstag, 3. Juni

Restday

Dienstag, 1. Juni

2 Rounds: 15 Air Squats + 10 Ring Rows + 5 Push Ups

2 Rounds: 5 Inchworm Push Ups + 10 Lunges

With empty Barbell:

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

(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)

Lower Back Mobility

A.

Build up to training weight in 7 min.

Every 5 min for 20 min (4 Sets)

25/18 Cal Air Bike

10 Hang Power Cleans 60/40kg

10 Toes to Bar or HKE

Goal: go consistent on Air Bike

B.

6 min AMRAP (goal: EMOM or faster)

• 3 Burpees
• 6 KB Swings
• 9 Sit Ups

C.

3 Sets of :

• 4-8 Strict Pull Ups
• 20 Face Pulls

Montag, 31. Mai

Warm Up:

• 30 sec DB Goble Squats
• 30 sec DB Single Arm Front Rack Carry left
• 30 sec DB Single Arm Front Rack Carry right
• 30 sec EOO
• 30 sec EOO Leg Raises
• 30 sec DB Single Arm Row left
• 30 sec DB Single Arm Row right
• 30 sec DB Single Arm Deadlift left
• 30 sec DB Single Arm Deadlift right
• 30 sec Plank
• 30 sec DB Deadift

Mobility for lower Back

A.

Every 3 min. for 15 min (5 Sets)

• 12 Barbell Rows
• 12 Barbell Glute Bridges (same weight as Rows)

B.

Every 60 sec for 12 min (12 Sets)

3 Deadlift @ 55-60% of 1 RM Deadlift

c.

800 m Sandbag Carry with Partner

Sonntag, 29. Mai

400 m run

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

2 Rounds: 10 Jumping Lunges + 10 Ring Rows

Set up weight and Equipment in 10 min

A.

The (running) 7

7 Rounds for time (TC: 35 min.)

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

Every 7 min. 400 m run

Samstag, 28. Mai

Restday!

Freitag, 27. Mai

2/2 min on a machine (row, ski or bike)

3x15 sec. hard spin on Air Bike

ca.1-2 min revovery between sets

A.

30 sec work, 30 sec. rest for 20 min.

• KB Bottom up carry left/right
• Copenhagen Side Plank left/right

B.

Benchpress

10 min to work up to a 10 RM Benchpress for the day

at min 12

Every 2 min for 4 min

10 reps @ 90-95% of 10 RM Benchpress

C.

1 Tabata

• Plate Pinch Grip Hold

Mittwoch, 26. Mai

400 m run

then 3 Rounds

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

A.

in 12 min work up to a set of 8 heavy Deadlift

B.

4 Rounds for time

400 m run

• 10 Deadlift 80/55kg (RX+: 100/70kg)
• 10 Burpees over Bar
• 2 Ropeclimbs (RX+: legless)

Time Cap: 25 min.

C.

3 Sets of:

• 8/8 Single Leg Barbell Deadlift
• 15 Banded Triceps Pushdowns

rest as needed

Dienstag, 25. Mai

3 Rounds

• 2 Lanes Walking Lunges
• 10 Glute Bridges
• 20 Band Pull Aparts
• 1 Wall Walk
   

A.

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

Back Squats

• Set 1 = 10 reps @ 57%
• Set 2 = 8 reps @ 67%
• Set 3 = 6 reps @ 71%

at 10:00 min do

Every 2:30 for 5:00 min. (2 Sets)

Front Squats

• Set 1 = 5 reps @ 60%
• Set 2 = 5 reps @ 70%

B.

12 min AMRAP

8/8 Single Arm DB Benchpress on Box

16 DB Box Step Ups with DB

C.

3 Sets of:

30 sec Plank Hold

15 sec rest

30 sec Flutter Kicks

15 sec rest

Montag, 24. Mai

1,5 min row - 1 min rest

1,5 min ski - 1 min rest

1,5 min in deep Squat Position  - 1 min rest

1,5 min bike - 1 min rest

A.

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

10 Shoulder Press

at 12:30 min do

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

10 Push Press

B.

10 min EMOM

6 Wall Balls

9 KB Swings

12 Sit Ups

C.

3 Sets of:

• 20 strict banded Pull Ups
• 20 weighted Sit Ups

Sonntag, 23. Mai

5 Rounds: 8 Air Squats + 6 Lunges + 4 Burpees + 2 Pull Ups (or 4 Ring Rows)

A.

5 min AMRAP

• 5 Thruster 40/25kg
• 5 Pull Ups

- 5 min rest -

5 min AMRAP

• 5 Deadlift 80/60kg
• 5 Push Ups or Handstand Push Ups

- 5 min rest -

5 min AMRAP

• 5 Power Cleans 40/25kg
• 25 DU/SU

- 5 min rest -

5 min AMRAP

• 5 Cal Bike
• 5 Burpees

- 5 min rest -

5 min AMRAP

• 5 Wall Balls
• 5 Toes to Bar

Samstag, 22. Mai

3 Rounds

8/8 Single Leg Glute Bridges

8/8 Single Leg Arm/Leg Extensions

8/8 Single Leg EOO

8/8 Kneeling Single Arm Shoulder Press

A.

Strength

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

8 Benchpress + 8 Deadlift with 3 sec. stop at knee

B.

15 min Amrap

20 Cal Ski

40 Double or Single Unders

10 DB Snatch (alt.)

C.

3 Sets

• 8 Kneeling Single Arm Shoulder Press each side
• 8 V-Ups

Freitag, 21. Mai

5 min.

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

A.

20 min. EMOM

• 1st: 1st: 8-10 TTB / HKR
• 2nd: 8-10 Box Jumps or Step Ups
• 3rd: 30-50 DU/SU
• 4th: 5-10 Pull Ups or Ring Rows
• 5th: rest

B.

12 min AMRAP

• 5 Hang Power Clean
• 5 Burpees over Bar
• 5 Wall Balls

C.

Tabata

• Barbell Biceps Curls

Montag, 17. Mai

3 Rounds of

3 Inchworm Push Ups + 6 Burpees + 9 Air Squats + 12 Lunges
 

A.

4 Sets of

heavy Shoulder Press x 8 Reps

followed by

4 Sets of

heavy Push Press x 8 Reps

B.

12 min EMOM

• 1st: 7 Push Jerk
• 2dn: 8 Bar Facing Burpees
• 3rd: 9 Toes to Bar
• 4th: 10 Wall Balls

Finish every exercise as fast as possible!

C.

3 Sets of

• 8 Pull Ups
• 45 Hollow Rock

Sonntag, 16. Mai

Restday

Samstag, 15. Mai

10 min to work on your mobility weaknesses

10 min to work with empty barbell on your technichal weakness

A.

In 16 min, build to a 10 RM Benchpress

At the 18 min. mark perform:

2 Sets of

Benchpress x 10 reps @ 93% of your 10 RM weight

rest as needed between sets

B.

4 Sets of

• 8 Chin ups (Klimmzüge mit Untergriff)
• 8 Dips

rest as needed

C.

Every 2 min for 6 min. (3 Sets)

Toes to Bar

(go all out in every set)

Freitag, 14. Mai

3 minutes of Cardio

2 Rounds: 5 Push Ups + 30 sec Plank + 10 Cossack Squats

With empty Barbell:

• 10 Deadlifts, 10 Press, 10 Front Squats
• 10 Deadlifts, 10 Press, 10 Front Squats

(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)

A.

In 12 min. build up to

2 Power Clean (touch´n go) @ 85% of 1RM

B.

5 Rounds for time of:

• 5 Muscle Ups (sc. Pull Ups)
• 10 heavy Deadlifts unbroken
• 20m Single Arm DB Overhead Walking Lunges (switch hand after 10m)
• 400m run

C.

3 Sets of

• 8 strict leg raises
• 8 weighted Glute Bridges

rest as needed

Donnerstag, 13. Mai

Vatertag

AMRAP

• Einarmiges Reissen

TC: 23:59

Mittwoch, 12. Mai

3 minutes of Cardio

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

2 Rounds: 10 Jumping Lunges + 5 Pull Ups

With empty Barbell:

• 5 Deadlifts, 5 Press in Split, 5 Front Squats
• 5 Muscle Cleans, 5 Front Squats
• 5 Power Cleans, 5 Front Squats
• 5 Squat Cleans

(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)

A.

10 Rounds of (scaled: 5-7 Rounds)

• 10 Squat Cleans (40/30kg), try touch´n go
• 10 Barfacing Burpees
• 10 m Handstand Walk (scaled: 4 Wall Walks)

Dienstag, 11. Mai

3 Rounds

• 5 Pull Ups + 5 Push Ups + 10 Lunges + 10 Cossack Squats

With empty Barbell:

• 8 Front Stepping Lunges, 8 Deadlifts, 8 Press
• 8 Front Stepping Lunges, 8 Deadlifts, 8 Press

(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)

A.

Four Sets of:

Shoulder Press x 10 reps
rest as needed

B.

14 min EMOM

• 10 Deadlift + 4 Bar facing Burpees (Deadlift @ 30-35% of 1RM)

C.

Every 3min. for 9 min. (3 Sets)

8 Barbell Lunges each leg

rest as needed

Montag, 10. Mai

2 Rounds

• 15 Air Squats + 10 Sit Ups + 5 Inchworm Push Ups

2 Rounds

• 10 Lunges + 6 Cossack Squats

With empty Barbell:

• 10 Deadlift, 10 Press, 10 Back Squats
• 10 Muscle Clean, 10 Front Squats

(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)

A.

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

Front Squat

• Set 1 = 2 reps @ 85% of 1RM Front Squat
• Set 2 = 4 reps @ 80% of 1RM Front Squat
• Set 3-4 = 2 rep @ 85-90% of 1RM Front Squat
• Set 5 = 4 rep @ 80-85% of 1RM Front Squat
• Set 6 = max. reps @ 70% of 1RM Front Squat

B.

Annie

For time

50-40-30-20-10

• Double Unders
• Sit Ups

C.

Four Sets of

• 8 Pull Ups (strict)
• 20 Face Pulls

Rest as needed

Sonntag, 9. Mai

Muttertag - Rest Day

Samstag, 8. Mai

3 min. of Cardio

then 5 Rounds

• 8 Air Squats + 6 Cossack Squats + 4 Pike Push Ups+ 2 Pull Ups

A.

Every 3 min for 12 min. (4 Sets)

Benchpress x 10 Reps @ 85-90% of 10 RM Benchpress

(if u don´t no your 10 RM Benchpress, establish that today instead of doing these sets

B.

For time

400 Double Unders

Every time y break perform

• 5 Burpees
• 5 Pull Ups

C.

1 Tabata

V-Ups

Freitag, 7. Mai

3 min. of Cardio

then 5 Rounds

• 8 Air Squats + 6 Lunges + 4 Burpees + 2 Pull Ups

With empty Barbell:

• 10 Deadlift, 10 Press in Split, 10 Back Squats
• 5 Muscle Snatch, 5 Overhead Squats
• 5 Power Snatch, 5 Overhead Squats
• 5 Snatch Balance

(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)

A.

In 12 min. build up to:

Thruster x 5 heavy reps

this is designed to be the extended warm up!

B.

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

Front Squats x 4 reps @ 80% of 1RM Front Squat

C.

Three Sets of

• 8 Bent over rows
• 30 sec max reps Push Ups or Wall Balls
• 1 min Plank Hold

Donnerstag, 6. Mai

Restday

Mittwoch, 5. Mai

4 min. of Cardio

then 3 Rounds

• 5 Sit Ups + 20 Jumping Jacks + 5 Inchworm Push Ups

5 min of Mobility for Ankle and Lower Back

A.

10 Rounds of

400 m run or 600m ski or 700 m row

40 Double Unders

10 Toes to Bar

D.

Mobility

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

Dienstag, 4. Mai

5 min. of Cardio

then 3 Rounds

• 5 Push Ups + 5 Burpees + 5 Pull Ups + 15 Air Squats

With empty Barbell:

• 5 Power Clean, 5 Front Squats
• 10 Barbell Rows
• 5 Squat Cleans

(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)

A.

30 min EMOM

2 Muscle Up + 1 Squat Clean

Go heavy with the Squat Cleans (scaled: 1 Power Clean + 1 Front Squat)

Scaling instead of 2 MU perform 3-4 strict Pull Ups

C.

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

Seated Barbell Shoulder Press x 10 reps

Aim for 2 really heavy sets!

D.

Barbell Walking Lunges x 100 alt. steps

Montag, 3. Mai

4 Rounds

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

With empty Barbell:

• 10 Deadlift, 10 Shoulder Press
• 10 Super Slow Sumo Deadlifts
• 10 Shoulder Press
• 10 Good Mornings

(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)

A.

Every 3 min for 15 min.

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

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

B.

30 Rounds of

1 Strict Pull Up or Muscle Up

2 Squat Clean @ 70% of your 1 RM Squat Clean

C.

3 Rounds of

8 Strict Toes to Bar or Hanging Knee Raises

8 Single Arm DB Shoulder Press (each side) kneeling Position

Sonntag, 2. Mai

Restday

Samstag, 1. Mai

CrossFit Bad Marienberg feiert heute 6 Monate Berufsverbot unbroken und Solidarität.

Hoch die Tassen!

Freitag, 30. April

4 Rounds

• 3 Inchworm Push Ups + 6 Cossack Squats + 9 Sit Ups + 12 Ring Rows

5 min. of Mobility for Ankle & Shoulder

A.

4 Rounds of

• 40 Double Under
• 20 Toes to Bar
• 10 alt. Single Arm Devil Thruster (1 Devil Press + 1 Thruster)

B.

30 Rounds of

1 Burpee

2 Pistols

3 strict Pull Ups

Donnerstag, 29. April

Rest Day

Mittwoch, 28. April

3 Rounds

• 10 Air Squats + 6 Cossack Squats + 3 Inchworm Push Ups

2 Rounds

• 10 Front Stepping Lunges + 5 Pull Ups

With empty Barbell:

• 10 Deadlift, 10 Shoulder Press, 10 Frontsquats
• 10 Front Rows, 10 Back Squats
• 5 Squat Clean, 5 Front Squats

(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)

A.

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

6-8 weighted Glute Bridges

B.

Every 2 min. for 16 min. (8 Sets)

4 Backsquats

• Set 1-4 = @ 70% of 1RM Back Squat
• Set 5-8 = @ 75% of 1RM Back Squat

C.

Three Sets of

• 10 Supinated Grip Barbell Rows
• 30 sec V-Ups

Dienstag, 27. April

4 Rounds of

• 4 Inchworm Push Ups
• 8 Ring Rows
• 4 Squats with 1 DB
• 8 External Oblique Opener with DB

With empty Barbell:

• 10 Deadlift, 10 Shoulder Press
• 10 Super Slow Sumo Deadlifts
• 10 Shoulder Press
• 10 Good Mornings

(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)

A.

work up to training weight for 5 Sumo Deadlift

in 15 min.

B.

Strength

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

• 5 Sumo Deadlift
• 8-10 Dips

C.

For time

• 80 Sit Ups
• 40 Push Ups
• 60 Wall Balls
• 30 Pull Ups
• 40 Burpees
• 15 Toes To Bar

Montag, 26. April

5 Rounds of

• 8 Air Squats
• 6 Lunges
• 4 Burpees
• 2 Pull Ups

With empty Barbell:

• 10 Deadlift, 10 Shoulder Press, 10 Frontsquats
• 5 Muscle Snatch, 5 Overhead Squats
• 5 Power Snatch, 5 behind the neck Shoulder Press

(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)

A.

work ups to 1 RM Power Snatch

in 15-20 min
 

B.

For time

40-30-20-10

• Power Snatch (30/20kg)
• Burpees over Bar

Wer keine Langhantel zur Verfügung hat, alternierende DB-Snatches und Burpees

C.

4 Sets (not for time)

• 12 V-Ups
• 10 Push Ups
• 8 Strict supinated Pull Ups

rest as needed

Sonntag, 25. April

Rest Day

Samstag, 24. April

4 Rounds of

• 10 Single Leg Glute Bridges (each leg)
• 10 External Oblique Opener
• 5 Inchworm Push Ups
• 10 Ring Rows

Work up to weight for 1st. Set:

A.

Every 3 min for 15 min. (5 Sets)

• 8 Benchpress
• 8 Deadlift

B.

4 Rounds for time

• 600m run
• 30 KB-Swings (24/16kg) / or 30 Deadlift with light weight
• 20 Push Press (30/20kg)
• 10 Pull Ups

-rest 2 min after each round-

C.

3 Rounds of

• 8 Single arm kneeling DB Press (each side)
• 8 strict Toes to Bar or Hanging Knee Raises
• 60 sec. Plank

rest as needed

Freitag, 23. April

400m run, then

4 Rounds of

• 10 Air Squats
• 5 Inchworm Push Ups
• 10 Ring Rows
• 5 Push Ups

Work up from empty Barbell in Bear Complex for 3 unbroken Sets (touch´n go, no dropping):

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Behind the neck Push Press(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)

A.

For time

200m run

1 Bear Complex

400m run

2 Bear Complex

600m run

3 Bear Complex

800m run

4 Bear Complex

1000m run

5 Bear Complex

RX: 60/30kg

Donnerstag, 22. April

Rest Day

Mittwoch, 21. April

4 Rounds of

• 10 Air Squats
• 5 Inchworm Push Ups
• 20 Jumping Jacks
• 5 Push Ups

With empty Barbell:

• 10 Deadlift / 10 Front Rows / 10 Front Squat
• 10 Shoulder Press / 10 Back Squats
• 15 Push Press

(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)

A.

32 min EMOM (8 Rounds)

• 1st: 40 Double Unders (scaled Single Unders)
• 2nd: 8 Toes to Bar
• 3rd: 8 Box Jump Overs (24/20`)
• 4th: 8 Push Press (40/25kg)

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

Dienstag, 20. April

4 Rounds of

• 5 Single Leg Glute Bridges (each leg)
• 10 Leg Raises
• 5 Squat Jumps (5 sec in lowering phase, explosive jump)
• 10 Ring Rows

With empty Barbell

• 5 Muscle Clean / 5 Front Squats
• 5 Power Clean / 5 Shoulder Press
• 5 Squat Clean / 5 Sots Press

A.

Every 5 min for 20 min.

3 Squat Cleans (touch´n go without dropping)

B.

Every 3 min. for 12 min.

10 alt. Front Stepping Lunges (Backsquat Pos.)

8 Pull Ups

C.

3 Rounds for time:

20 Wall Balls (try to go unbroken)

30 Sit Ups

40 Double Unders

Montag, 19. April

4 Rounds of

• 5 Single Leg Glute Bridges (each leg)
• 10 Leg Raises
• 5 Squat Jumps (5 sec in lowering phase, explosive jump)
• 10 Ring Rows

A.

Establish a 3 RM Deadlift in 20 min.

B.

15 min AMRAP:

• 3 Deadlift @ 80% of your 3RM Deadlift
• 6 Bar Facing Burpees
• 9 Toes to Bar (scaled: V-Ups)

C.

15 min AMRAP:

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

Deadlift @ 50% of your 3RM

Finish each round with 40 Double Unders

Sonntag, 18. April

Rest Day

Samstag, 17. April

4 Rounds of

• 5 Inchworm Push Ups
• 10 Air Squats
• 5 Cossack Squats (each side)
• 10 Ring Rows

A.

Every 3 min.  for 12 min. (4 Sets)

10 Benchpress @ 90-95 of your 10 RM BP

(if you don´t know your 10 RM Benchpress, establish that instead of doin these sets)

B.

Three Sets of:

• 8 strict Pull Ups
• 8 Dips

C.

15 min EMOM:

• 1st: 15 Wall Balls
• 2nd: 10 Box Jumps
• 3rd: 5 strict Toes to Bar

Freitag, 16. April

Warm Up:

4 Rounds of

• 10 Leg Raises
• 5 Inchworm Push Ups
• 10 Wall Squats

With empty Barbell:

• 10 Deadlift / 5 Muscle Clean / 10 Front Squats
• 10 Front Rows / 5 Power Clean / 10 Back Squat
• 5 Squat Clean / 5 Thruster

(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)

A.

Every 2:30 min.  for 15 min. (6 Sets)

Complex: 1 Front Squat with 3 sec rest at bottem + 1 Front Squat with double bounce at bottem + 1 Front Squat

use weight @ 65-70% of 1RM Front Squat

B.

For time:

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

Toes to Bar

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

Squat Cleans (scaled: 1 Power Clean + 1 Front Squat), 60/35kg

C.

For time:

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

• V-Ups
• Push Ups

Donnerstag, 15. April

Rest Day

Mittwoch, 14. April

400 m run

then: 4 Rounds of

• 10 Leg Raises
• 5 Inchworm Push Ups
• 40 Single Unders

With empty Barbell:

• 10 Deadlift / 10 Front Rows / 10 Front Squats
• 5 Muscle Clean / 10 Shoulder Press / 10 Good Mornings Thruster
• 10 Barbell Lunges / 10 Behind the Neck Shoulder Press

(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)

A.

Push Press

Find your 10 RM in 5 Sets (ad weight every set, focus on explosice hip extension!)

3min./Set

B.

Shoulder Press

Find your 8 RM in 4 Sets (ad weight every set)

3min./Set

C.

400 m run or 500m row or 30 Cal. Air Bike

then 4 Rounds of

• 8 Power Cleans (touch´n go)
• 8 Bar facing Burpees

Sprint: 200 m run or 250m row or 15 Cal. Air Bike

Dienstag, 13. April

4 Rounds of

• 10 Air Squats
• 5 Inchworm Push Ups
• 20 Jumping Jacks
• 10 Superman

With empty Barbell:

• 10 Deadlift / 10 Front Rows / 10 Front Squat
• 5 Muscle Clean / 10 Front Rows / 5 Thruster
• 5 Power Clean / 10 Front Rows / 5 Thruster

(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)

A.

28 min EMOM (7 Rounds)

• 1st: 40 Double Unders (scaled Single Unders)
• 2nd: 8 Thruster (40/25kg)
• 3rd: 8 Burpee Box Jump Overs
• 4th: 12 DB Snatches (22,5/15kg)

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

Montag, 12. April

2 Rounds of

• 15 Air Squats / 10 Push Ups / 5 Pull Ups or 10 Ring Rows

3 Rounds of

• 10 Lunges / 5 Inchworm Push Ups

With empty Barbell:

• 10 Deadlift / 10 Shoulder Press / 10 Back Squat
• 5 Muscle Clean / 5 Front Squats
• 5 Power Clean / 5 Overhead Squats
• 5 Clean / 5 Push Jerk

(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)

A.

Every 2 min for 10 min. (45 Sets)

5 Sets of

• 3 Power Clean (touch´n go)
• 3 Push Jerk

55-65% of 1RM Clean & Jerk

B.

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

3 Back Squats @ 60-70% of 1RM Back Squat

(with 3 sec. stop in bottom position - focus on explosive upward movement)

C.

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

• 8 Chin Ups (Klimmzüge mit Untergriff)
• 30 sec. V-Ups

Sonntag, 11. April

Rest Day

Samstag, 10. April

Warm Up:

4 Rounds of

• 5 Sit Ups
• 20 Jumping Jacks
• 5 Inchworm Push Ups

5 min of Mobility for Abs and Ankle

Specific Warm Up:

(mit leerer Langhantel)

• 10 Snatch Grip Deadlift / 5 Overhead Squats
• 3 Hang Muscle Snatch / 5 Shoulder Pess
• 5 Hang Power Snatch

(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)

Get into Movement for Hang Power Snatch and work up to 1st weight Hang Power Snatch

Practice Hang Power Snatch

6 Rounds of 2 Reps (1:30min./Set)

• Set 1-2 @ 50% of 1RM Hang Power Snatch
• Set 3 @ 60% of 1RM Hang Power Snatch
• Set 4 @ 70% of 1RM Hang Power Snatch
• Set 5 @ 80% of 1RM Hang Power Snatch
• Set 6 @ 80-85% of 1RM Hang Power Snatch

Workout

For time

• 100 Toes to Bar
• EMOM perform 5 Burpees (Ap Empfehlung: WOD Timer)

Assessory Excercises

3 Rounds of

• 8 DB Single Arm Kneeling Shoulder Press (each side)
• 30 m Single Arm DB Front Rack Carry (go heavy!)

Freitag, 9. April

Warm Up:

3 Rounds of

• 5 Push Ups
• 10 Lunges
• 5 Kneeling Single Arm DB Shoulder Press
• 10 Cossack Squats (each side)

Specific Warm Up:

(mit leerer Langhantel)

• 10 Stiff Leg Deadlift / 10 Front Rows
• 10 Front Squats / 10 Shoulder Pess
• 10 Back Squats /10 Good Mornings

(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)

Strength

4 Sets of Front Squats (3 min / Set)

• Set 1, 10 reps @ 50% of 1RM Front Squat
• Set 2, 8 reps @ 60% of 1RM Front Squat
• Set 3, 6 reps @ 70% of 1RM Front Squat
• Set 4, 4 reps @ 80% of 1RM Front Squat

3 Sets of Benchpress (3 min / Set)

• Set 1-3, 15 reps @ 50% of 1RM Benchpress

Additional Work

do 3 Rounds of

• 20 banded Pull Ups (dickes Gummiband empfohlen)
• 15 banded Triceps (leichtes Gummiband empfohlen, "all out" im letzten Satz)

Workout

4 Rounds of

• 20 Cal Row, Bike, Ski or 400 m run
• 30 Barbell Front Stepping Lunges

Donnerstag, 8. April

Rest Day

Mittwoch, 7. April

Warm Up:

3 Rounds of

• 10 Leg Raises
• 10 Superman
• 10 Squat Jumps

Specific Warm Up:

(mit leerer Langhantel)

• 10 Stiff Leg Deadlift / 10 Front Rows
• 10 Muscle Cleans / 10 Back Squats
• 10 Power Cleans / Front Squats

(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)

Work up to Workout Weight Power Cleans (choose a weight you can do "touch´n go"! in first 3 Sets)

Workout

"Cleaning Annie"

For time:

• 50 Double Unders
• 50 Sit Ups
• 5 Power Cleans 50/30kg

• 40 Double Unders
• 40 Sit Ups
• 10 Power Cleans 50/30kg

• 30 Double Unders
• 30 Sit Ups
• 15 Power Cleans 50/30kg

• 20 Double Unders
• 20 Sit Ups
• 20 Cleans 50/30kg

• 10 Double Unders
• 10 Sit Ups
• 25 Cleans 50/30kg

Additional Work

do 3 Rounds of

• 15 Barbell Biceps Curls
• 20 Windshield Wipers

Dienstag, 6. April

Warm Up:

3 Rounds of

• 10 Good Mornings
• 5 Inchworm Push Ups
• 10 Shoulder Dislocates
• 5 Sit Ups

Specific Warm Up:

(mit leerer Langhantel)

• 5 Deadlift / 5 Front Rows / 5 Shoulder Press
• 10 Good Mornings / 10 Front Rows
• 10 Single Leg Deadlift (left leg) / 10 Single Leg Deadlift (right leg)

(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)

Work up to Workout Weight for Single Leg Deadlift and Benchpress

Strength

Every 4 min for 20 min

• 8 Single Leg Deadlift (each Side, same weight for all 5 Sets)
• Benchpress:
  • Set 1 for 10 Reps @ 50% of 1RM BP
  • Set 2 for 10 Reps @ 60%
  • Set 2 for 10 Reps @ 65%
  • Set 2 for 10 Reps @ 65%
  • Set 2 for 10 Reps @ 65%

Additional work

3 Sets of

• 15 V-Ups
• 30 sec rest
• 45 sec Plank Hold
• 30 sec rest
• 20 Superman
• 30 sec rest

Montag, 5. April

Warm Up:

3 Rounds of

• 10 Sit Ups
• 5 Inchworm Push Ups
• 10 Air Squats
• 5 RingRows

Specific Warm Up:

(mit leerer Langhantel)

• 5 Deadlift / 5 Muscle Cleans / 5 Shoulder Press
• 5 Front Squats / 5 Push Press / 5 Back Squats
• 5 Power Cleans / 5 Cleans / 5 Push Jerk
• 5 Power Clean & Jerk / 5 Squat Clean & Jerk

(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)

Work up to Workout Weight for Clean & Jerk

Workout

50 Rounds for time

• 1 Clean & Jerk (Male 60kg / Female 40kg)
• 2 Toes to Bar
• 3 Bar Facing Burpees

Skaliere Dir das Workout, indem Du mehr oder weniger Gewicht bei den C&J verwendest und / oder weniger Runden absolvierst.