Equipment

Sonntag, 22. September

5 min rowing / 5 min skiing

Strike @ 100m

A.

12 min AMRAP

Partner A completes:

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

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

3 min rest

B. 

12 min AMRAP with Partner - 1 works / 1 rests

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

3 min rest

C. 

12 min with Partner - 1 works / 1 rests

• max Cal Row

3 min rest

Freitag, 20. September

3 min of Cardio

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

A.

6 Rounds for time

10 DB Snatch 22,5/15kg

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

Time Cap: 12 min.

B.

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

Deadlift

Set 1 = 7 reps @ 52%

Set 2 = 7 reps @ 60%

Set 3 = 7+ @ @ 68%

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

C.
Every 4 min. for 12 min.

• 20 strict banded Pull Ups + 10 Ab Roll Outs

Donnerstag, 19. September

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

+ Ankle Mobility

A.

Flight Simulator

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

unbroken reps of DU

Time Cap. 10 min.

scaled: 40 reps is your Point of Return

RX+: 55 reps is your Point of Return

B. Evil Emom

EMOM for 14 minutes

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

C.

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

• Lanes of Shuttle Run
• Toes to Bar or KHR or Sit Ups
• Push Ups

TC: 16 min.

Mittwoch, 18. September

3 min of Cardio 

A.

6 min. work

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

B.

2 Rounds For Time

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

Time Cap: 16 min.

C.

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

Backsquat

Set 1 = 7 reps @ 52%

Set 2 = 7 reps @ 60%

Set 3 = 7+ @ @ 68%

D.

Tabata

1st: WallWalk Hold or Handstand Hold

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

Dienstag, 17. September

6 min.

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

A.

For time, TC: 45 min.

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

40 Pull Ups
40 Burpees

400m run

B.

CORE TABATA Hollow Hold/ Superman

Montag, 16. September

3 min of Cardio

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

A.

16 min AMRAP

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

B.

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

Benchpress

Set 1 = 7 reps @ 52%

Set 2 = 7 reps @ 60%

Set 3 = 7+ @ @ 68%

C.
Every 4 min. for 12 min.

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

Sonntag, 15. September

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

A.

12 min AMRAP

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

Partner B: 10 Wall Balls + 10 Cal Ski

Switch after each Round

B.

12 min AMRAP

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

Partner B: Plank Hold (or 1 min. if you work as single)

Switch after each Round

C.

12 min AMRAP

Parter A: 100 Single Unders

Partner B does 1 Round of Macho Man:

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

Switch after each Round

- 3 min rest after each AMRAP -

Freitag, 13. September

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

+ Mobility for Shoulder 

A.
10 Rounds for time

• 7 Sandbag Squats (43/34kg
• 5 HSPU or Push Ups
• 3 SB Over Shoulder

TC: 10 min.

B.

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

200m Sprint or 20/16 Cal Sprint + all out Pull Ups (aim > 8)

C.
10 min AMRAP

• go for max reps Sit Ups

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

Donnerstag, 12. September

6 min work

10 banded Press (1 band / 2 DB)

10 Ring Rows

10 Goblet Squats

20 Mountain Climbers

A.

10 min AMRAP

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

B.

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

Shoulder Press

Set 1 = 7 reps @ 50%

Set 2 = 7 reps @ 55%

Set 3 = 7 reps @ 60%

C.

Every 5 min. for 20 min. 

• 1st: 20/15 Cal Air Bike + 1 min for max reps Push Ups
• 2nd: 20/15 Cal Ski + 15-20 Pull Ups
• 3rd: 20/15 Cal Row + 15-20 Toes to Bar
• 4th: 200m Sprint + 1 min. for max reps DU or SU

Mittwoch, 11. September

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

Mobility for Shoulder

A.

3 rounds for Time (TC: 14 min.)

• 20 Burpees
• 20 alt. DB Snatches (22,5/15kg)
• 12 Single Arm DB Thruster (22,5/15kg)

B.

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

Benchpress

Set 1 = 7 reps @ 52%

Set 2 = 7 reps @ 60%

Set 3 = 7+ @ @ 68%

C.

1 Tabata Monster Walk

1 Tabata Copenhagen Plank

Dienstag, 10. September

Warm up:
Tabata Shuttle Run / Med Ball Thruster

A.

WORKOUT
WORK: 10 min. / REST: 2 min.

1.

1000m ROW
AMRAP

• 2 Wall Walks
• 20 Box Jumps

2.

1000m SKI
AMRAP

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

3.

1000m RUN
AMRAP

• 10 Toes to Bar
• 20 Sit ups

4.

70 cal. AB
AMRAP

• 5 Burpees
• 10 Wall Balls

Montag, 09. September

3 min of Cardio

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

A) 

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

Deadlift

Set 1 = 5 reps @ 57%

Set 2 = 5 reps @ 65%

Set 3 = 5+ @ @ 73%

B) 

Hang Power Clean (RX+: Power Clean)

Every 3 min. for 3 rounds (9 min)

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

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

C) 

20 min work

• 400m run or 36/30 Cal Cardio
• 1 Rope Climb
• 10 Hang Power Clean (go unbroken)
• 6 Pull Ups or 3 MU

Sonntag, 08. September

5 min. light weight

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

A) in teams of 2

22 min. AMRAP

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

DB: 2x22,5/15kg

REST: 5 min.

B) in teams of 2

FOR TIME - TC 22 min.

• 100 Thruster
• 75 Pull Ups 
• 50 Single Arm Devil Presses

iif time left: max. Cal. row or ski

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

Freitag, 06. September

3 min Cardio

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

Mobility: Chest/Shoulder

A) 

For time - TC: 8 min.

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

• Wall Balls
• KB Swings

B) 

Every 2:30 min. for 12:30 min. (3 Sets)

Benchpress

3-3-3-3-3-3+

C) 

For time - TC: 10 min.

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

• Toes to Bar or Sit Ups or V-Ups
• Push Ups

Donnerstag, 05. September

3 min Cardio

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

A1.

3 Rounds of 3 min./1 min rest

200 m run + max reps Backsquats 40/30kg (clean BB from Ground)

3 Rounds of 3 min./1 min rest

200m run + max reps Single Arm DB Clean & Jerk

4 min rest

A2. 

3 Rounds of 3 min./1 min rest

40 Sit Ups + max reps Pull Ups

3 Rounds of 3 min./1 min rest

30 KB Cross Swings (light weight) + max reps DB Benchpress

4 min rest

B. 

iif time: Tabata Plank

Mittwoch, 4. September

3 min of Cardio

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

A.

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

• 8-12 Ab Roll Outs + all out Pull Ups or Muscle Ups

B.

Every 5 min on the min, for 15 min. (3 Rounds)

• 20/15 Cal on a machine (1. rower / 2. ski erg / 3. AB) or 400m run
• 8-10 Hang Power Cleans

C.

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

Backsquat

Set 1 = 7 reps @ 52%

Set 2 = 7 reps @ 60%

Set 3 = 7+ @ @ 68%

Dienstag, 03. September

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

A) 

1. “Felix the Cat” - TC: 24 min.

6 Rounds for Time

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

RX+: wear a weight vest or C2B PU + Thruster (50/30 kg)
 
REST: 5 min.

B) 

AMRAP 12 -  12 min.

200m RUN

• 2 Rope Climbs
• 1 Wall Walk

C) 

Tabata

Kettlebell Crush Grip Hollow Flutters / Kettlebell Crush Grip L Crunches

Montag, 02. September

10 min work

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

A) 

10 Rounds for time

5 Wall Balls

3 HSPU

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

TC: 10 min.

B) 

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

Shoulder Press

Set 1 = 5 reps @ 57%

Set 2 = 5 reps @ 65%

Set 3 = 5+ @ @ 73%

C) 

4 Rounds for max reps:

1 min Burpee Box Jump Overs 24/20"

1 min Plate Overhead Lunges

Sonntag, 01. September

Warmup: "Roxanne"

In Teams of 2 (you go / I go)

9 min work in each AMRAP / 3 min rest.

AMRAP 1

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

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

AMRAP 2

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

• Wall Balls
• Cal Ski Erg und...

AMRAP 3

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

• Sit Ups
• Handstand Push Ups (sc. Push Ups)

AMRAP 4

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

• Rounds of Hurdle Sprint
• Cal. Air Bike

Freitag, 30. August

3 min of Cardio

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

A) 

12 min AMRAP

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

B) 

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

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

C) 

Every 3 min for 12 min (4 Sets)

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

D) 

1 Tabata Monster Walk

Donnerstag, 29. August

3 min of Cardio

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

A.

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

• 8-12 Ab Roll Outs
• 8-12 Landmine Rows

B.

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

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

C.

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

Deadlift

Set 1 = 7 reps @ 52%

Set 2 = 7 reps @ 60%

Set 3 = 7+ @ @ 68%

Mittwoch, 28. August

3 min Cardio

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

A) 

10 min EMOM - (move AFAP)

4 Cluster 30/20kg

4 Burpees over Bar

B) 

Every 2:00 min. for 10:00 min. (5 Sets)

Benchpress

5-5-5-5-5+

C) 

For time

30-20-10

• Pistols
• Double Unders

500m row/ski or 400m run to finish each Round

Time Cap: 16 min.

Dienstag, 27. August

Tabata

• Shuttle Run
• Box Step Ups
• Scap Pull Ups
• Med Ball Thruster

Shoulder / Ankle Mobility

A. 

WORKOUT - TC: 45 min.

2 rounds
400m RUN
20 Burpee Movements*

• 1. Burpees
• 2. Burpee Box Jump Over

Into 

4 rounds
200m RUN
20 Gymnastics Movements*

• 1. Pull Ups
• 2. Toes To Bar
• 3. Push Ups
• 4. Pistols

Into

2 rounds
800m RUN
20 cal. Erg*

• 1. SKI
• 2. ROW

Into

4 rounds
200m RUN
20 KB-Movements*

• 1. KB-Swing american
• 2. alt. SA KB Clean & Jerk
• 3. KB Goblet Lunges
• 4. SA KB Snatch (10/10)

Montag, 26. August

8 min work:

8 Cossack Squats

4 Inchworm Push Ups

8 Ring Rows

4/4 best Stretch

A. 

Tempo Front Squats

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

2 Frontsquats (10 sec down / 10 sec up)

B. "Bradshaw" 

10 Rounds for Time

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

TC: 25 min.

Sonntag, 25. August

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

Fast Squat Mobility

in Teams of 2

A) 

18 min AMRAP

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

B) 

18 min AMRAP

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

5 min rest between AMRAPS

Freitag, 23. August

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

Lacrosse Rolling Shoulder/Chest

A) 

Every 2:30 min. for 12:30 min. 

Benchpress

5-5-5-5-5+

B) 

Every 4 min for 12 min.

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

C)

"Annie"

For time

50-40-30-20-10

• Double Unders
• Sit Ups

Donnerstag, 22. August

3 min Cardio

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

A) 

For Time - TC: 10 min.

30-20-10

Sit Ups 

DB Snatch (light weight)

TC: 10 min.

B) 

work up to training weight, then...

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

Deadlift

Set 1 = 5 reps @ 57%

Set 2 = 5 reps @ 65%

Set 3 = 5+ @ @ 73%

C) 

9 min AMRAP

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

D) 

if time: 1 Tabata Plank - step in/out

Mittwoch, 21. August

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

Mobility: 10/10 Best Stretch

A) 

8 min. EMOM

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

B) 

Every 2:30 min. for10 min.

Backsquats

7-7-7-7+

C)

16 min AMRAP

• 6 alt Single Arm Devil Press
• 8 Wall Balls
• 6 Toes to Bar or 12 Sit Ups (RX+: 12 TTB)
• 8 Wall Balls

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

Mittwoch, 21. August

5 min. with light DB

• 10 alt. DB Snatches
• 10 Single Arm DB Thruster
• 3 Burpees
• 10 Box Step Ups

Mobility for Running

A) 

FOR TIME - TC: 45 min.

400m RUN

• 500m SKI/ROW
• 40 Single Arm DB Thruster
• 30 Pull Ups

400m RUN

• 500m SKI/ROW
• 40 Single Arm Devil Presses
• 30 Push Ups

400m RUN

• 500m SKI/ROW
• 40 Single Arm DB Snatches
• 30 Toes To Bar

400m RUN

• 500m SKI/ROW
• 40 Single Arm DB Box Step Ups
• 30 Double DB Push Press

* AMRAP 10 cal. Air Bike
10 Wall Balls
1 lane Sled Pull

B) 

Core TABATA - if Time

Turkish Sit Ups with DB / Leg Raises over DB

Montag, 19. August

8 min work

• 8 alt. DB Snatch (light weight)
• 8 Scap Pull Ups
• 8/8 Heel Taps with Foot on Bumper
• 8 Shoulder Dislocates

A.

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

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

B.

practice Hang Power Snatch or Power Snatch for 5 min and work up to training weight...

For Time:
21-15-9

Hang Power Snatch 30/20kg  (RX+: Power Snatch) 

Handstand Push Ups or Push Ups

TC: 10 min.

C. if time

Tabata V-Ups or Sit Ups or Leg Raises

Sonntag, 18. August

1 min Sinle Unders

1 min Box Step Ups

1 min Plank with feet step in/out

1 min Inchworm Push Ups

1 min Shoulder Dislocates

A.

in Teams of 2

9 min AMRAP

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

3 min rest

9 min AMRAP

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

3 min rest

9 min AMRAP

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

3 min rest

9 min AMRAP

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

3 min rest

Freitag, 16. August

8 min work

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

A.

12 min EMOM

1st: 10-14 Cross KB Swings

2nd: 6-8 Wide Grip Pull Ups

B.

5 Rounds for Time:

• 8/8 Single Arm DB Snatch (switch arm after 8 reps!)
• 16 Wall Balls (20/14 lb)
• 16 Sit Ups or sc. up Toes to Bar

TC: 15 min.

C. 1 mile Run or 2.000m row or ski

Donnerstag, 15. August

3 min of Cardio

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

+ Squat Mobility

A. "Incredible Hulk"

(Benchmark WOD)

AMRAP in 20 minutes

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

B.

Work for 16 min.

1 Lane Rope Pull/Sled Push

500m Row or Ski or 400m run

C.

Tabata 1 Plank Step In/Out

Mittwoch, 14. August

3 min of Cardio

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

A.

Work up to a heavy Triple Hang Power Snatch in 10 min. (RX+: Hang Squat Snatch)

B.

8 min AMRAP

8 Hang Power Snatches 30/20kg (RX+: Power Snatch 30/20kg)

6 Toes to Bar

4 Burpees over Bar

C.

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

Benchpress 

7-7-7-7-7+

D.

1 Tabata

Barbell Biceps Curls

Dienstag, 13. August

400m RUN
3 rounds

• 20 Box Step Ups
• 1 lane OH Walking Lunges left (light weight)
• 1 lane OH Walking Lunges right (light weight)
• 10 Scap Pull Ups

Mobility: Shoulders

A.

20 min.

Buy in: 800m RUN (alt.: ROW/SKI)

AMRAP:

• 1 lane Double DB OH Walking Lunges
• 3 Push Ups on DB
• 5 Double DB Hang Snatches
• 7 Pull Ups
• 200m RUN (alt.: Hurdle)

REST: 4 min.

B.

20 min.

Buy in: 800m RUN (alt.: ROW/SKI)

AMRAP:

• 1 Rope Climb
• 5 Burpees
• 10 Box Jumps
• 15 Toes To Bar
• 200m RUN (alt.: Hurdle)

Montag, 11. August

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

A.

8 min. EMOM

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

B. 

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

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

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

C.

8 min EMOM

6-10 Pistols

C.

3 Sets of

30 Weighted Russian Twists Directly into 20 Slow Knee Tucks

Sonntag, 11. August

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

A.

45 min AMRAP (in Teams of 3)

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

Partner B performs AMRAP:

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

Partner C: Rest

All partners rotate when Partner A finishes the run.

Count the Barbell Rounds.

Freitag, 10. August - Grill & Chill Event

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

+ Mobility Lower Back

CFBMG - Workout

1 mile run or 2.000m row or ski

1 Deadlift + 1 Push Up or HSPU

2 Deadlift + 2 Push Ups or HSPU

3 Deadlift + 3 Push Up or HSPU

...

10 Deadlift + 10 Push Ups or HSPU

RX: 60% of 1RM

400 m run

4 Rounds of

2 Lanes DB Overhead Lunges + 15 Wall Balls

400 m run

10 Pull Ups + 20 DU/40 SU

9 Pull Ups + 20 DU / 40 SU

8 Pull Ups + 20 DU / 40 SU

...

1 Pull Up + 20 DU /40 SU

1 mile run or 2.000m row or ski

Freitag, 10. August

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

+ fast Mobility

A.

work for 16 min.

40 sec work / 20 sec rest

• Gorilla Rows
• Toes to Bar or HKR or V-Ups
• seated Barbell Press
• Sandbag Over Shoulder

B.

"The Chief"

Five 3-minute AMRAPs in 19 minutes

AMRAP in 3 minutes

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

Then Rest 1 minute
Repeat 5 times

C.

1 Tabata L-Sit hanging on Pull Ups Bar

Donnerstag, 08. August

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

+ Ankle Stretch

A.

10 min EMOM

1st: 3-4 Box Jumps for Height

2nd: 3-6 strict Pull Ups

Set up weight and Equipment in 10 min.

B.

For Time

30 Alternating Dumbbell Snatches 22,5/15kg

30 Deadlifts 40/30

30 Backsquats 40/30 (clean from ground)

30 Push-Ups

30 Hang Cleans 40/30

30 Wall Ball Shots 9/6

30 Kettlebell Swings 24/16

30 Burpees over Bar

30 Shoulder-to-Overheads 40/30

Cash Out: 20/14 Cal Air Bike

Time Cap: 30 min.

Mittwoch, 7. August

3 min of Cardio

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

+ Squat Mobility

A.

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

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

Build over the course of the sets.

B.

8 min EMOM

1 Frontsquats  @ ca. 80%-90% of 1RM

C.

12 min AMRAP

3 Muscle Ups or 6 Pull Ups

6 Handstand Push Ups or Push Ups

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

D.

3 Sets of 

12 V-Ups

6-8 Matador Dips

Dienstag, 06. August

Tabata SKI / ROW

A.

12 min. WORK / 3 min. REST

1. Burpee Hell

• 3 Burpee PU / 1 Burpee MU
• 6 Burpee Box Jump Over
• 9 Burpees
• 200m RUN

2. Core

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

3. Engine

• 800m RUN
• 800m SKI/ROW
• 800m ROW/SKI

Montag, 05. August

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

A.

work for 12 min

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

B.

Benchpress

Every 2:30 min. for 15 min.

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

Set 4,5,6 = 4 reps @ 79%

C.

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

Pull Ups

Wall Balls

TC: 10 min.

Sonntag, 04. August

Work for 8 min.

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

A. Wilhelm Tell (Team oder Single!)

For Time - TC: 40 min.

3 Rounds of:

• 50 Double-Unders or 100 Single Unders
• 20 Alternating Dumbbell Snatches (30/20 kg)

Directly into, 10-8-6 reps of:

• Thrusters (60/40 kg)
• Chest-to-Bar Pull-ups (sc. Pull Ups)

Then, perform 200 meter Sandbag Carry (single) or 400m Sandbag Carry (Team) 100lbs/75lbs

Directly into, 20-15-10 reps of:

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

Then, perform 200 meter Sandbag Carry (single) or 400m Sandbag Carry (Team) 100lbs / 75lbs

Directly into:

• 10 Deadlifts 60/40kg
• 20 Burpees
• 8 Deadlifts 
• 16 Burpees
• 6 Deadlifts 
• 12 Burpees

Finally, 3 Rounds of:

• 50 Double-Unders (Sc. 100 Single Unders)
• 20 Alternating Dumbbell Snatches (30/20 kg)

B.

if time left

Tabata Hang on Pull Up Bar

Freitag, 02. August

8 min:

3 Inchworm Push Ups

10 Ring Rows

10 Prone Angels

10 Med Ball Pec Squats

A.

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

10 Pendlay Rows + 8 Ab Roll Outs

B.

Benchpress

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

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

C.

12 min. AMRAP

• 20/16 Cal on Cardion Machine or 200m run
• 12 Barbell Overhead Lunges (sc. Backrack-Lunges or Backsquats)
• 12 Wall Balls

Donnerstag, 01. August

7 min.

7 Plate Snatch

7 weighted Prone Angels

7 Ring Rows

7 Plate Squats

Set up Equipment and work up to training weight

A.

12 min AMRAP

• 4 Pull Ups or Bar Muscle Ups
• 8 Power Snatch 30/20 kg (RX+: 40/30kg) (sc. Hang Snatch!)
• 20 DU / 40 SU

B.

12 min AMRAP

• 4 HSPU
• 8 Power Clean 40/30kg (RX+: 70/40)
• 12 alt. Pistols

C.

3 Rounds for Time

• 400m run
• 8 TTB
• 12 KB Swings am. Style

TC: 15 min.

Mittwoch, 31. Juli

3 min Cardio

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

Mobility lower Back

A.

Every 3 min for 15 min (5 Sets)

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

Go heavy in Set 3,4,5

C.

14 min EMOM

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

D.

Tabata 1

• Copenhagen Side Plank

Tabata 2

• Monster Walk

Dienstag, 30. Juli

6 min.

• 5 Med Ball Thruster
• 2 lanes Shuttle Run
• 20 SU
• 5 Leg Raises

The Girls Day - TC: 45 min.

1.

Pushing KAREN

• 150 Wall Balls

*every time you break perform 5 Push Ups

REST: 4 min.

2.

ANNIE RX+ on the run

• 50-40-30-20-10

Double Under

• 25-20-15-10-5

Toes To Bar (sc. Sit Ups)

*200m RUN after each round

REST: 4 min.

3.

ELLEN
3 rounds

• 20 Burpees
• 21 alt. DB Snatches
• 12 DB Thruster

(2x22,5 / 2x15 kg)

Montag, 29. Juli

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

Mobility for Squat

A.

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

Front- or Back 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 (go heavy)

C.

AMRAP in 12 minutes

• 4 DB Hang Squat Cleans (2x22,5/2x15kg)
• 6 HSPU or Push Ups
• 8 KB Sqwings (am. Style)
• 10 Sit Ups

D.

For time

100 Plate Front Raises 

TC: 8 min.

Sonntag, 28. Juli

Every 30 sec. ON/ 15 sec rest - for 2 Rounds

1st: Scap Pull ups

2nd: Air Squat

3rd: Med Ball Press

4th: Dog Toes Taps

+ Stretching

Work up to Training weight and set up Equipment

A.

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

60 KB Swings am. Style

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

60 Pull Ups

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

60 Toes to Bar (sc. HKR, V-Ups or Sit Ups)

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

60 Squat Cleans 40/30 kg

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

60 DB Snatch 22,5/15kg

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

60 Handstand Push Ups (sc. Push Ups)

Reihenfolge der Zwischenübungen nach dem Cardio ist egal!

Time Cap: 45 min.

Freitag, 26. Juli

3 min Cardio

5 min with empty Barbell:

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

A.

Every 3 min for 12 min. - 4 Sets

4 unbroken Hang Squat Cleans - or Squat Cleans for load

(sc. DB)

B.

400 m run

24 - 18 -12

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

400 m run

21-15-9

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

400 m run

7-5-3

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

Time Cap: 25 min.

C.

if time left - Tabata

Starfish

Donnerstag, 25. Juli

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

Mobility for Shoulder

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

A.

24 min EMOM (6 Rounds)

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

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

B.

8 min EMOM

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

C.

(if time left)

1 Tabata Biceps Curls

Mittwoch, 24. Juli

3 min Cardio

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

+ Mobility Shoulder

A.

10  min EMOM

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

2nd: 2 Wall Walks or practice Handstand Walk

B.

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

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

C.

1 Tabata 

Plank with Jumping Feet

Dienstag, 23. Juli

5 min.

• 20 SU
• 3 Inchworm PU
• 5 Hang Power Clean

A. in Teams with Partner

WORKOUT – CLOCK RUNS 45 min.

1. For Time:

• 800m RUN
• 100 DU
• 40 Burpees over Bar
• 20 Hang Power Cleans 50/35kg
• 400m Run
• 20 Hang Power Cleans 50/35kg
• 40 Burpees over Bar
• 100 DU
• 800m RUN

REST: 3 min.

2. AMRAP in remaining time:

• 200m RUN
• 5 Pull Ups into 5 Toes To Bar
• 1 Wall Walk 

Montag, 22. Juli

7 min:

1 Lane Bear Walk

1 Lane Bear Crawl

1 Lane Frog Jumps

1 Lane Rabbit

1 Lane Worm

A.

Flight Simulator

UNBROKEN DOUBLE UNDER

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

TC: 10 min

sc. unbroken Single Unders or practice DU

B.

Every 2 min for 16 min.

Benchpress

Set 1 = 8 x 55% 

Set 2 = 6 x 67% 

Set 3 = 4 x 73% 

Set 4 = 2 x 79% 

Set 5,6,7,8 = 2 x 85% 
 

C.

12 min. AMRAP

4 Man Maker

10 Sit Ups

4 Pull Ups or Muscle Ups

Sonntag, 21. Juli - Team

7 min Pizzabote

A. in Teams with Partner

11 min for

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

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

- 3 min rest -

11 min for 

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

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

- 3 min rest -

11 min for 

• 10 Cal row
• max reps Wall Balls

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

- 3 min rest -

11 min for

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

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

Freitag, 19. Juli

3 min of Cardio

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

A.

Every 2:00 min for 10 min

Benchpress x 3 reps

B.

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

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

C.

For time:

• perform 100 Backsquats (40/30kg)

Split Sets & excercices as needed!

Time Cap:10 min.

Donnerstag, 18. Juli

8 min work

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

B.

Every 2:30 min for 12:30 min.

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

Build over the Course of the Sets.

C. "The Payne Train" Hero WOD

300 meter Run

• 5 Rounds of Cindy*

300 meter Run

• 4 Rounds of Cindy*

300 meter Run

• 3 Rounds of Cindy*

300 meter Run

• 2 Rounds of Cindy*

300 meter Run

• 1 Round of Cindy*

300 meter Run

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

TC: 30 min.

Mittwoch, 17. Juli

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

Mobility for Lower Back

A.

12 min EMOM

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

B.

Devils Tale

20 min AMRAP

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

C.

4 Rounds with 30 sec Sets of:

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

Dienstag, 16. Juli

200m Run

3 rounds

• 3 Burpees
• 5 Hanging Knee Raises
• 10 DB Push Presses (very light weight)

A.

WORK: 12 min. AMRAP / REST: 3 min.

1.

• 200m Run
• 10 Toes To Bar
• 15 Burpees

2.

• 200m RUN
• 10 Pull Ups (RX+ 6 C2B / 4 MU)
• 20 DU

3.

• 200m RUN
• 5 HSPU
• 10 Box Jumps

B.

Core
3 rounds
45 sec. ON / 15 sec. OFF

• Med Ball Leg Kicks
• Plank

Montag, 15. Juli

400m run

then

400m Sandbag Walk (sc. 5 min ski or row)

A.

Practice Crossovers for 5 min.

B.

10 min AMRAP

1-2-3-4-5-6-7-8-9-10-... Sandbag over Shoulder (sc. Wall Balls)

10 Crossover or 20 Single Unders

C.

1 mile run

+ max Rounds 

• 5 Burpees over Sandbag (sc. Burpees over DB)
• 5 Sandbag Push Press (sc. DB Push Press)
• 5 Lanes Sandbag Carry (sc. DB Farmers Carry)

TC: 20 min.

Sonntag, 14. Juli

3 min of Cardio

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

Work up to Training weight

A.

For Time (with a Partner):

2,000 meter Row or Ski

4 rounds of "Cindy"

50 Toes-to-Bar

4 rounds of "Cindy"

50 Power Cleans (135/95 lb)

4 rounds of "Cindy"

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

4 rounds of "Cindy"

2,000 meter Row or Ski

TC: 40 min.

Freitag, 12. Juli

3 min of Cardio

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

A.

8 min EMOM

3-6 Pull Ups + 6 Wall Balls

B.

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

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

C.

2-3 Sets of

200m sprint or 300m Cardio

1 lane Rope Pull

rest as needed after each set

Donnerstag, 11. Juli

3 min of Cardio

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

+ Mobility Lower Back

A.

6 min EMOM

Sling Pull Ups x 3-6 reps

B.

Hang Power Clean

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

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

C.

For time 

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

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

Time Cap: 12 min.

D.

1 Tabata

Hang on Pull Up Bar

Mittwoch, 10. Juli

4 min rowlin / 4 min skiing

Strike @ 100m (loss 2 rounds hurdle Sprint)

A.

2-3 Sets of Turkish Get Up each Side

Build over the Course of the Sets

TC: 10 min.

B.

Benchpress

Every 2 min for 10 min

10-8-6-4 (build over the course of the Sets)

+ 1 all out Set @ 50% of 1 RM

C.

18 min AMRAP

• 400m run or 500m row or ski
• 20 Wallballs
• 1 Rope Climb

Dienstag, 09. Juli

400m Run

3 rounds 

• 2 Inchworm Push Ups
• 4 Deadlift
• 20 Single Under

5 min. to find Workout Weight for DL and to warm up for HSPU/PU

A.

Workout  - TC: 40 min.

“BARBARA ANN” - CROSSFIT "GIRL" BENCHMARK WOD

5 Rounds for Time:

• 20 Handstand Push-Ups
• 30 Deadlifts (135/95 lb)
• 40 Sit-Ups
• 50 Double-Unders

Rest 3 minutes after each round!

B.

CORE-Tabata

Leg Raises/ Flutter Kicks

Montag, 08. Juli

3 min of Cardio

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

A.

Every 3 min for 12 min. (4 Sets)

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

B.

15 min AMRAP

• 8 Toes to Bar
• 16 Box Step Ups
• 8 Pull Ups
• 16 Box Step Ups
• 8 Push Ups

RX+: wear vest!

C.

ABS 
3 Sets of 

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

Sonntag, 07. Juli

5 min Rowling / 5 min Skiing

Work up to training weight and set up Equipment

"Lupo" (CrossFIt Hero Wod)

For Time (with a Partner)

(Gewichte/Skalierungen entprechend anpassen)

Cash-In: 2k Row or Ski

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 or Ski

Time Cap: 50 minutes

Freitag, 05. Juli

3 min of Cardio

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

A. Strength, Conditioning & Stability

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

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

B.

8 min AMRAP

• 3 Push Ups
• 6 KB Swings
• 9 Sit Ups

C.

2 Sets of

• 20 banded Pull Ups
• 12 V-Ups

Donnerstag, 04. Juli

3 min of Cardio

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

+ Stretching Lower Back

A.

Work up to Training weight for Deadlift in 10 min.

B.

18-12-8

• Cal AB/Ski Erg or Row
• Deadlift @ ca. 60% of your 1 RM
• Pull Ups

(rest 3 min after each Round)

REST for all

then

10-8-6

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

(no rest between Rounds)

C.

(if time: 3 Sets of )

• 12 Barbell Biceps Curls
• 12 Banded Triceps Push Downs

Mittwoch, 03. Juli

10 min work

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

A.

Practice Crossovers for 5 minutes

Skill / go for a PR of max. reps

B.

Every 2 min for 8 min. - 4 Sets

3 Thruster - take BB from Rig

Build over the Course of the Sets

C.

10 min AMRAP

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

D.

For 5 min. AMRAP

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

Dienstag, 02. Juli

Warm Up:
2 rounds
30 sec. ON 
10 sec. OFF

Box Step Ups
Med Ball Thruster
Scap Pull Ups

A.

WORKOUT:

WORK: E3MOM x 3 
REST: 2 min.
 
1.
150m ROW
100m SKI
20 Wall Balls

2. AMRAP
6 Burpee Box Jump Over
6 Toes to Bar
6 Sit Ups
 
3.
40 DU / 80 SU
10 Pull ups
5 HSPU

4. AMRAP
3 Double DB Thruster
3 Push Ups on DB
3 DB Box Step Over

B.

TABATA
PLANK / SIDE PLANK l/r / BACK PLANK

Montag, 31. Juli

3 min of Cardio

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

+ Mobility Shoulder

A.

8 min EMOM

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

B.

Benchpress

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

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

C.

18 min AMRAP

• 200m run or 300m row or ski
• 1 Lane DB Overhead Lunges left arm 
• 1 Lane DB Overhead Lunges right arm
• 30 Sit Ups

Time Cap: 15 min.

D.

if time: 1 Tabata

Handstand or Wall Walk Hold

Sonntag, 30. Juni

400 m run

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

A. "Speedy" (Team)

AMRAP (with a Partner) in 30 minutes

Every 3 minutes, perform:

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

Only count Burpees :-)

B. 

For Time 1 runs / 1 does excercise

• 200 m run
• 200 Sit Ups

Freitag, 28. Juni

400 m run

8 min. 

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

Work up to training weight in 7 min.

CrossFit Hero WOD ABBATE

For Time - Time Cap 40 min

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

RX: 70/45kg

Intermediate 55/35

Scaled 40/25

Donnerstag, 27. Juni

3 min of Cardio

for 5 min.

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

A.

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

Very slow Backsquats x 2 reps

10 sec down - 10 sec up

Build over in weight in 4 Sets.

B.

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

TC: 25 min.

C.

3 Sets of 30 sec. each side / no rest

Single Arm DB Overhead Carry

Mittwoch, 26. Juni

3 min of Cardio

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

+ Mobility for Lower Back

A. 

Every 3 for 6 Sets

8 Sandbag Clean & Press + 8 Ab Roll Outs

B.

For time

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

• Wall Balls
• HSPU or Push Ups

C.

ABS

3 Rounds for time

• 20 Star Fish 
• 30 Flutter Kicks

Dienstag, 25. Juni

5 min. 
20 Shoulder Tabs in Plank or Wall Walk postion 

with empty BB: 

• 5 Snatch Grip Deadlift 
• 5 Hang Power Snatches 
• 5 OH Squats 

5-8 min. to find Workout weight 

A) WORKOUT – TC: 45 min. 
Be careful, this one looks easier on paper than it is in practice. 
Don’t come out too hot and pace according to your capacity from the start.  
For the barbell you should be able to do quick singles throughout. 
Do not use more than 75% of your most recent 1RM Snatch/Cluster. 

1 – 2 – 3 – 4  

• Rope climbs 
• Wall-walks 
• Burpee box jump overs  

Directly into: 
4 – 3 – 2 – 1  

• Squat snatch 
• Cluster 
• Burpee box jump overs 

Rest: 4 min 

10 – 20 – 30 – 40 cal Ski/Row 
200m Run after each round 

Rest: 4 min 

1 – 2 – 3 – 4 

• Squat snatch 
• Cluster 
• Burpee box jump overs 

Directly into: 
4 – 3 – 2 – 1 

• Rope climbs 
• Wall-walks 
• Burpee box jump overs

Montag, 24. Juni

3 min of Cardio

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

A.

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

Front Squat

Set 1 = 8 reps @ 62%

Set 2 = 6 reps @ 71%

Set 3 = 4 reps @ 81%

Set 4 = 4 reps @ 86%

B.

8 min EMOM

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

C.

10 min AMRAP 

• 4 Push Ups
• 6 KB Swings
• 8 Sit Ups

D.

10 min work

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

Sonntag, 23. Juni

400 m run

7 min. Cone Game

A.

4 Rounds for Time (with a Partner)

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

Buy-Out: 300 AbMat Sit-Ups

Freitag, 21. Juni

3 min of Cardio

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

A.

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

Front Squat

Set 1 = 8 reps @ 62%

Set 2 = 6 reps @ 71%

Set 3 = 4 reps @ 81%

Set 4 = 4 reps @ 86%

B. "Running Will"

6 Rounds for Time

• 14 Back Squats (60/40kg)
• 19 Deadlifts (60/40kg)
• 200m run or 18/14 Cal. Cardio

Time Cap: 25 min.

Donnerstag, 20. Juni

3 min of Cardio

+ Mike Burgener Warm Up

A1. 

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

• 3 Position Snatch (Power or Squat Snatch)

A2. 

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

B. Run - Snatch - Jump

3 Rounds:

• 400m RUN or 500m on Cardio Machine
• 10 Snatch (Power Snatch / Snatch) (61/43kg or 60% of 1RM)
• 30 Double Unders or 50 Single Unders

2 min rest

1 Rounds:

• 800m RUN or 1000m on Cardio Machine
• 20 Snatch (Power Snatch / Snatch)(52/38,5kg or 55% of 1RM)
• 60 Double Unders or 100 Single Unders

TC: 23 min.

C.

1 Set of

Bar Dead Hang accumulate 3 min. - no grips

Mittwoch, 19. Juni

10 min work

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

10/10 banded Ankle Mobility

10 Med Ball Thruster

10 Leg Raises

A.

20 min EMOM

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

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

3rd: 10 Pistols (alt.)

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

5th: 8 Ab Wheel Roll Outs

B. "Annie"

50-40-30-20-10

• Double Unders
• Sit Ups

TC: 10 min.

C.

3 Sets of 40 sec of Single Arm KB Frontrack Carry with 20 sec rest

Dienstag, 18. Juni

3 rounds with empty BB:

• 10 Back Squats
• 10 alt. BB Lunges
• 10 Shoulder Press
• Burpees

A.

For Time – TC: 45 min.

Buy in: 100 DU
 
30 - 20 - 10

• Back Squats 45/30 kg
• Burpees over Bar
• Sit Ups

 
Rest: 3 min.
 
Buy in: 1000m SKI
 
30 - 20 - 10

• Pistols
• Wall Balls
• Pull Ups

Rest: 3 min.
 
Buy in: 1000m ROW

30 - 20 - 10

• KB OH (sc. FR) Lunges (2 KB)
• Burpee Box Jumps
• Toes to Bar

*AMRAP:
2 lanes Hurdle Sprint
5 Push Ups
10 Air Squats

B.

TABATA

Med Ball alternating leg kicks / Leg raises

Montag, 17. Juni

3 min of Cardio

10 min work:

• 10/10 kneeling Single Arm Press
• 10 Ring Rows
• 10/10 Lunges witth foot on bumper
• 10/0 Single Leg Glute Bridges

A. Strength, Conditioning & Stability

Every 2,5 min for 6 Sets

• 8-12 Benchpress
• 8-12 Sandbag Squats

B. 

10 min EMOM

4 Hang Clean & Jerk + max reps Burpees over Bar

C.

1 Tabata Sit Ups for max Reps

if time left:

1 Tabata Hang on Pull Up Bar

Sonntag, 16. Juni - Partner WOD 

Warm Up for 6 min:

10 Snatches with Bumper + 5 Burpees & Jump on Plate + 10 RingRows + 5 Thruster with Bumper

+ Stretching

Set Up weight and Equipment in 10 min.

Each Partner completes 1 Round

A.

AMRAP (with a Partner) in 11 minutes

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

4 min rest

B.

AMRAP (with a Partner) in 11 minutes

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

4 min rest

C.

AMRAP (with a Partner) in 11 minutes

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

4 min rest

Donnerstag, 13. Juni

5 min.

• 10 Air Squats
• 10 Shoulder Press (empty BB)
• 10 Scap Pull Ups
• 3 Burpees

A.

3 Rounds for total reps (Fight Gone Bad Style)

• 1 minute Box Jums
• 1 minute OH Squats (35/25 kg)
• 1 minute Overhead (Squats 35/25kg)
• 1 minute Push Press (35/25 kg)
• 1 minute Toes to Bar or HKR
• 1 minute Rest

REST: 4 min.

B.

3 rounds for total meters

• 2 min. ROW
• 2 min. RUN (200m)
• 2 min. SKI

C.

CORE TABATA

Hollow Hold/ Superman

Freitag, 14. Juni

400 m run

7 min work: 8/8 Kneeling DB Press + 8/8 DB Windmills + 8 Ring Rows

Mobility for Shoulder in Wallwalk-Style

A.

Find a  6 RM Behind the Neck Push Press in 10 min.

B.

Every 3 min for 12 min. (4 Sets)

6 Behind the Neck Push Press @ ca. 90% of A.

+ 8/8 DB Rows on Bench

C.

20 min AMRAP

• 4 Hang Squat Cleans
• 6 Push Press
• 8 Barbell Rows
• 200 m Run

RX+: wear vest

Mittwoch, 12. Juni

400 m run

8 min work: 10 ankle banded Plate Squats + 5 Plate Raises in Squat Position + 10 Plate EOO Leg Raises + 10 Ring Rows

A. 

in 10 min. work up to a heavy Set of 

•  Backsquat x 4 reps

10 sec down/1 sec Up  (no rest in tall position / no rest in deep Squat position)

then:

every 3 min for 12 min (4 Sets)

• Backsquats x 4 reps (same tempo)

B. 

40 sec ON / 20 sec OFF for 4 Rounds

• Benchpress light weight
• DB Sit Ups left arm
• DB Snatch alt.
• DB Sit Ups right Arm

C. 

work for 10 min

1 Lane Rope Pull + 1 Lane Sled Push

go heavy

Dienstag, 11. Juni

Warm up:
200m RUN

3 rounds with empty BB

• 3 Power Clean
• 3 Thruster
• 3 Burpees
• 3 Power Snatches
• 3 OH Squats

Mobility Shoulder

A.

WORKOUT 45 min.

10 rounds

• 3 Pull Ups
• 2 Power Clean
• 1 Burpee over Bar

*400m Run

10 rounds

• 3 Toes To Bar
• 2 Thruster
• 1 Burpee Pull Up

*400m RUN

10 rounds

• 3 HSPU
• 2 Power Snatches
• 1 Wall Walk

*400m RUN

RX: 40/30 kg

*AMRAP:
20 DU
10 Sit Ups

Montag, 10. Juni

Warm Up for 8 min:

8/8 KB Single Leg Deadlift + 8/8 KB Shoulder Rotations + 8/8 KB Sit Ups + 8 Ring Rows

A.

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

+ Mobility Lower BackDeadlift:

Set 1 = 15 reps @ 40%

Set 2 = 12 reps @ 45%

Set 3 =   8 reps @ 55%

Set 4-5 = 5 reps @ 68%

 >> Finish each Set with 8 Ab Rollouts

B.

10 min AMRAP

• 4 Pull Ups
• 6 Push Ups
• 8 Sit Ups

C.

2 Rounds of 

• 15-20 banded Pull Ups
• 10 banded Overhead Triceps Extensions
• 10/10 Single Leg Banded Glute Ham Curls

Sonntag, 09. Juni

6 min Pizzabote

A.

In Teams of 2

4 Rounds for time

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

TC: 20 min.

- 5 min rest - 

B.

For time in Teams of 2

40 Cal row/ski/bike

then...

• 8 Lanes Rope Pull / Sled Push

40 Cal row/ski/bike

then...

400 m KB Farmers Carry 2x24/2x16

40 Cal row/ski/bike

then...

• 40 Burpee Box Jump Overs

TC: 20 min.

Freitag, 07. Juni

2 Rounds: 10 DB Squats + 4 Inchworm Push Ups

3 Rounds: 10 alt. Lunges + 10 Ring Rows

A.

Every 3 min for 15 min. (5 Sets)

8 Benchpress + 16 Backrack Lunges (Clean from Ground), RX+>: Overhead Lunges

work up in weight over the course of the Sets

go heavy in Set 3-5

B.

Find a 1 RM Turkish Get Up in 

12 min.

C.

8 min. AMRAP

8 Plate weighted Sit Ups

8 Wall Balls

8 KB Swings (am. Style)

Donnerstag, 06. Juni

400 m run

8 min work: 4 Inchworm Push Ups + 10/10 banded Lunges + 10 banded Good Mornings + 10/10 Single Arm Ring Rows

A. 

in 15 min.

work up to a heavs DOUBLE Bear Complex (go unbroken)

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

B. "Jumping Bear"

13 min AMRAP

• 6 Burpees over Bar
• 2 Bear Complex @ 75-80% of A. (go unbroken!)
• 60 SU or 30 DU

C. Hip/Knee Stability

1 Tabata Monster Walk

1 Tabata Copenhagen Plank

Mittwoch, 05. Juni

2 Rounds of:

15 Ringrows / 15 Sit Ups / 15 DB Squats

A.

Work for 8 min.

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

B.

EMOM for 16 min. (4 Sets)

• 1st: 2 Rope Climbs (RX+: go legless)
• 2nd: 8/8 DB Farmes Lunges with foot on Bumber (1x20 or 2x20)
• 3rd: 8 AbRollOuts
• 4th: 4/4 DB Hang Clean & Jerk

C.

12 min AMRAP

• 4 Pistols
• 4 DB Hang Squat Cleans
• 4 Pull Ups or 2-4 Muscle Ups
• 40 Single Unders or 20 Double Unders

D.

1 Tabata V-Ups, or Leg Raises

Dienstag, 04. Juni

Tabata:
Single under / Scap Pull ups / Med Ball Thruster / Scap Push ups

6 min. to find workout weight

A.

Work: 10 min. AMRAP / Rest: 2 min.

1.

• 200m RUN or 20/15 Cal. Cardio
• 50 DU / 100 SU
• 1 Rope Climb

2.

• 10 Wall Balls
• 5 Hang Power or Hang Squat Clean (40/30 kg)
• 10 Toes to Bar

3.

• 200 m RUN or 20/15 Cal. Cardio
• 10 Pull Ups or  5 C2B Pull Ups
• 1 Wall Walk

4.

• 5 Power or Squat Snatches (40/30 kg)
• 5 Burpees over Bar
• 20 Sit Ups

Montag, 03. Juni

400 m run

6 min.: 10/10 Single Arm Kneeling Press + 10 Ring Rows + 10 DB Squats

+ Mobility for Pistols

A.

10 min EMOM Push/Pull

st: 4-6 Wide Grip Pull Ups

2nd: 8 DB Push Press

B.

20 min AMRAP

• 400m run or 500m row or ski
• 4 Pull Ups or 2 Muscle Ups
• 6 Push Ups or HSPU
• 8 Pistols
• 10 Front Stepping Barbell Lunges 40/30kg

C.

200-400m Single Arm KB Front Rack or Bottom Up Carry

Sonntag, 02. Juni

30 sec. ON/OFF for 6 min. - 2 Sets -

• SU
• Box Step ups
• Scap Pull ups

A.

In Teams of 2

For Time - TC 45 min.

2000 m row or Ski

21-15-9

• Thruster
• Pull Ups

800 meter Sandbag Run (1 SB per Team)

50-40-30

• 30 Kettlebell Swings (24/16kg)
• 50 Sit-Ups

2000 meter Row or SKi

30-20-10

• Box Jumps overs
• Wall Balls (9/6kg)

800 m Sandbag Run (1SB per Team)

Freitag, 31. Mai

8 min. of Kettlebell Warm Up:

• 8 Goblet Squats
• 8 /8 KB Windmills
• 8/8 Single Arm KB Sit Ups
• 8/8 Single Arm KB Thruster

A.

Every 3 min. for 15 min. - 5 Sets - 

• all out DB Single Arm Benchpress (start with weak side, same reps strong side)
• all out banded Landmine Rows

(aim for min. 8 reps)

B.

12 min AMRAP

• 5 KB Snatch left arm
• 5 KB Thruster left arm
• 5 KB Sit Ups left arm
• 30 DU or 50 SU
• 5 KB Snatch right arm
• 5 KB Thruster right arm
• 5 KB Sit Ups right arm
• 30 DU or 50 SU

C.

1 Tabata KB Single Arm Row in Sumo Position

if time left

1 Tabata KB Biceps Curls

Mittwoch, 29. Mai

2 Rounds of:

30 sec work on each excercise / 10 sec rest to switch to next excercise

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

A.

10 min of Shoulder Stability

• 8 Banded Press
• 8 Seated Angels
• 8/8 DB Seated Shoulder Rotations

B.

EMOM for 20 min. (4 Sets)

• 1st: 6-10 Burpees for Speed
• 2nd: 6-10 Pull Ups or 2-3 Muscle Ups
• 3rd: 14-20 KB Swings am. Style
• 4th: 4-6 Box Jumps for Hight
• 5th: 6-10 Handstand Push Ups or Push Ups

C.

8 min AMRAP

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

• Box Jump Overs
• Wall Balls

Dienstag, 28. Mai

200m RUN
3 rounds

• 3 Burpees
• 6 Med Ball Thruster
• 9 Box Step ups

Shoulder Mobility with bands

A.

WORKOUT:
Clock runs 45 min.

400m RUN

5 rounds of:

• 2 Man Maker
• 4 Box Facing Burpee Box Jump Over

REST: 2 min.

400m RUN

5 rounds of:

• 4 Toes to Bar
• 6 Wall Balls

REST: 2 min.

400m RUN

5 rounds of:

• 4 HSPU 
• 8 Pistols

REST: 2 min.

400m RUN

5 rounds of:

• 5 Pull Ups 
• 20 DU

REST: 2 min.

400m RUN

5 rounds of:

• 20 Sit ups
• 10 DB Lunges

*AMRAP

• 1 RC
• 200m RUN

Montag, 27. Juni

400 m run

8 min work

5/5 Single Arm Barbell Shoulder Press (focus on Lat-Tension)

10 Barbell Lunges

5 Inchworm Push Ups

10 Shoulder Dislocates

A.

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

• 1st: 8/8 Single Arm KB Bulgarian Split Squats (foot on Bumper)
• 2nd: 8-12 Benchpress

build over the course of the sets

B.

12 min AMRAP

• 10 alt. DB Snatch
• 4-12 Toes to Bar or HKR or 12 Sit Ups
• 40 Mountain Climber

C.

1 Tabata Barbell Biceps Curls

Samstag, 25. Mai

Warm Up: 400m run

5 min of: 10 Ring Rows + 5 Push Ups + 10 DB Squats + 2 Inchworm Push Ups

Murph Event

In Gedenken an Navy Lieutenant Michael Murphy, der mit 29 Jahren in Afghanistan getötet wurde (verfilmt mit Mark Wahlberg in „Lone Survivor) findet in den CrossFit Boxen jährlich sein Lieblings-Workout statt. Er nannte es „Body Armor“, heute besser bekannt als „Murph“. Auch bei uns könnt Ihr Euch für dieses Workout eintragen, das wir als Event am Donnerstag, den 26. Mai hier in der Box anbieten. Ihr könnt das Workout bei uns ab 09:30 Uhr (Heat 1) oder 10:30 Uhr (Heat 2) als Einzelstarter oder im Team absolvieren. Für Getränke ist gesorgt, und wer einen Kuchen, Nussecken o.Ä. mitbringen möchte, den werden wir ganz bestimmt nicht daran hindern!

For time:

• 1 Mile Run
• 100 Pull-ups
• 200 Push-ups
• 300 Squats
• 1 Mile Run

Ihr könnt die Pull-Ups, Push Ups und Squats wie im Original beschrieben absolvieren, oder in 10 Runden à 10 Pull Ups, 20 Push Ups, 30 Squats, oder in 20 Runden à 5-10-15. Wer eine Gewichtsweste verfügbar hat, darf sie gerne tragen, sofern ihr damit alle Bewegungsstandarts sauber erfüllt, aber auch Bodyweight ist das Workout echt cool! Habt Spaß!!!

Samstag, 25. Mai

Warm Up: 400m run

5 min of: 10 Ring Rows + 5 Push Ups + 10 DB Squats + 2 Inchworm Push Ups

Murph Event

In Gedenken an Navy Lieutenant Michael Murphy, der mit 29 Jahren in Afghanistan getötet wurde (verfilmt mit Mark Wahlberg in „Lone Survivor) findet in den CrossFit Boxen jährlich sein Lieblings-Workout statt. Er nannte es „Body Armor“, heute besser bekannt als „Murph“. Auch bei uns könnt Ihr Euch für dieses Workout eintragen, das wir als Event am Donnerstag, den 26. Mai hier in der Box anbieten. Ihr könnt das Workout bei uns ab 09:30 Uhr (Heat 1) oder 10:30 Uhr (Heat 2) als Einzelstarter oder im Team absolvieren. Für Getränke ist gesorgt, und wer einen Kuchen, Nussecken o.Ä. mitbringen möchte, den werden wir ganz bestimmt nicht daran hindern!

For time:

• 1 Mile Run
• 100 Pull-ups
• 200 Push-ups
• 300 Squats
• 1 Mile Run

Ihr könnt die Pull-Ups, Push Ups und Squats wie im Original beschrieben absolvieren, oder in 10 Runden à 10 Pull Ups, 20 Push Ups, 30 Squats, oder in 20 Runden à 5-10-15. Wer eine Gewichtsweste verfügbar hat, darf sie gerne tragen, sofern ihr damit alle Bewegungsstandarts sauber erfüllt, aber auch Bodyweight ist das Workout echt cool! Habt Spaß!!!

Freitag, 24. Mai

3 min. Cardio

3 Rounds: 10 DB Deadlift + 10 Ring Rows

2 Rounds: 10 Shoulder Dislocates + 10 DB Squats + 10 Band Pull Aparts

A.

10 min EMOM

• 6 Hang Power Clean (Langhantel)
• 4 Strict Pull Ups

B.

Every 5 min for 20 min. (4 Sets)

• 200 m Sprint or 14/9 Cal Air Bike
• 8 Deadlift @ ca. 60% of 1 RM
• 6 Burpees over Bar

C.

In 10 min. work up to a 1 RM 

Push Press or Push Jerk

Donnerstag, 23. Mai

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

2 Rounds: 10 bandes Shoulder Dislocates + 5 Push Ups + 10 Sit Ups

A.

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

Benchpress 

Set 1 = 10 reps @ 50%

Set 2 = 8 reps @ 60%

Set 3 = 6 reps @ 70%

Set 4-5 = 4 reps @ 80%

B.

13 min of Power - AMPRAP

4 Push Ups (sc. up: HSPU)

6 Wall Balls

8 alt. DB Hang Clean & Jerk

10 Sit Ups

C.

For time

100 Plate Front Raises

TC: 8 min.

Mittwoch, 22. Mai

400m run

8 min. work: 10/10 Heel Taps + 10 weighted Prone Angels + 10 DB Squats + 10 Ring Rows

Mobility for Overhead Position, Hip and Ankle

8 min to work up to training weight

A.

For 30 min. (5 Rounds)

30 sec ON / 30 sec OFF

1st: Overhead Squats sc. Hang Power Snatch (light weight)

2nd: barfacing Burpees for Speed

3rd: Single Arm DB Hang Clean & Jerk

4th: alt. Pistols

5th: L-Sit Hang on Pull Up Bar

6th: Barbell Rows (same weight)

B.

1 Tabata Superman / Hollow Rock

Dienstag, 21. Mai

Warm up: 6 min.

2 lanes Shuttle Run
4 Slow Stepping Burpees
6 Med Ball Thruster
8 Jumping Jacks

A.

9 min. WORK (AMRAP)
2,5 min. REST
 
1.

• 200m ROW
• 150m SKI
• 10 Wall Balls

 
2.

• 6 Pull Ups
• 4 Burpees To Target
• 2 Devil Presses

3.

• 30 DU
• 6 TTB
• 1 Wall Walk

4.

• 2 lanes SLED PUSH
• 2 lanes SB LUNGES
• 1 lane Burpee Broad Jumps

B.

CORE TABATA

Hollow Hold
Arch Hold

Sonntag, 19. Mai

Warm Up:

Tabata Shuttle Run / Med Ball Thruster

Startmöglichkeiten: Einzeln oder im Team

Spenden für ein gemeinnütziges Projekt sind willkommen!

Dieses Workout ist unsere Art unserem Mitglied und lieben Freund Olli zu gedenken, der am 09. Mai seinen Kampf gegen den Krebs verloren hat. Olli, Du bist nicht nur heute bei diesem Workout in unseren Herzen, sondern wirst es für immer sein! Dieses Workout von CrossFit Bad Marienberg ist nur für DICH!!!

Olli in our hearts - Remembrance WOD

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

60/40* Wall Balls 9/6kg

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

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

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

60/40* Toes to Bar

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

60/40* Pistols

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

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

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

60/40* Hinfallen + trotzdem wieder Aufstehen!

Reihenfolge der Zwischenübungen nach dem Cardio ist egal!

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

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

Freitag, 17. Mai

3 min Cardio

6 min.: 10 Plate Snatch + 10 RIng Rows + 4 Inchworm Push Ups

A.

Every 2 min for 36 min.

• 1st: 6-10 KB Bottom Up Press
• 2nd: 1-2 Lanes Rope Pull
• 3rd: 1 min for max Cal Row or Ski
• 4th: 4-10 Box Jumps for Height

B.

1 Tabata

Leg Raises / Slow Knee Tucks

Donnerstag, 16. Mai

400 m run

then 10 min work

8/8 Single Leg Glute Bridges

8/8 banded Heel Taps on 2x20gk Bumper

8 banded Squats

8 Ring Rows

A.

Backsquats

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

• Set 1-4 = 2 reps (work up to heavy)
• Set 5-7 = 3 reps (use weight of Set 4)

B.

For time

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

• DB Power Cleans
• DB Front Squats
• Pull Ups

TC: 12 min.

C. Tabata

KB Front Rack Carry (go heavy)

Mittwoch, 15. Mai

3 min on a Cardio Machine

2 Rounds of: 10 Single Arm Plate Press + 10 Plate Snatch + 10 Plate Squats + 10 Ring Rows

Mobility for wrists

A.

8 min EMOM

1st: practice Handstand Walk (sc. Hand Step Ups on Bumper)

2nd: "x" Double Unders or practice Double Unders

B.

Every 2 min. for 10 min (5 Sets)

• 6 heavy Deadlift + 10 Hanging Knee Raises (strict!!!)

C.

"Renegade"

20 min. AMRAP

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

Dienstag, 14. Mai

200m RUN

3 rounds with empty BB:

• 5 Thruster
• 3 Burpees
• 1 Inchworm Push Up

8 min. to find your Workout weight

A.

Clock runs 45 min.

Part 1.
21–15-9

• Thruster (40/25kg)
• Burpee Over Bar

*200m RUN after each round

15-12-9

• Front Squats (50/35kg)
• Burpee Box Jumps

*400m RUN after each round

9-6-3 

• Ground to Overhead (60/40kg)
• Barfacing Burpees over Bar

*200m RUN after each round

REST: 5 min.

Part 2.

AMRAP in remaining time

• 1 Wall Walk
• 5 Pull Ups
• 5 Push Ups
• 5 Toes To Bar
• 50 SU/ 25 DU

Montag, 13. Mai

400 m run

then 10 min work:

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

A.

20 min EMOM (4 Sets)

• 1st: 8 backrack Lunges left
• 2dn: 8 backrack Lunges right
• 3rd: all out Gorilla Rows
• 4th: all out DB weighted Sit Ups
• 5th: rest

B.

10 min AMRAP

• 8 Shoulder to Overhead 40/30kg
• 16 Deadlift (40/30kg)
• 24 Double Unders or 40 Single Unders

C.

3 Sets

• all out banded Triceps Push Down
• all out Toes to Bar or HKR

rest as needed

Sonntag, 12. Mai

10 min rowling for 100m

Loss = 10 Burpees, Loss @ Strike = 20 Burpees

A.

8 min work / 2 min rest,

AMRAP 1

• 200 m Farmers Carry Partner A
• Partner B: max Reps Burpees

AMRAP 2

• 200 Single Unders Partner A
• max reps Pull Ups Partner B

AMRAP 3

• 20 DB Snatch Partner A
• max Reps Cal Air Bike Partner B

AMRAP 4

• 200 m run Parntner B (switch after each round)
• max. reps Box Step Ups Partner A

Freitag, 10. Mai

3 min of Cardio

3 Rounds of: 10/10 Half Kneeling Single Arm DB Press + 10 Sit Ups + 4 Inch Worm Push Ups

Lacross Rolling Elbow/Triceps

A.

Every 3 min for 15 min. (5 Sets)

10 Benchpress + 10/10 Single Arm DB Row on Box

(go heavy in 3 Sets)

B.

12 min AMRAP

12 Barbell Biceps Curls

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

Mittwoch, 08. Juni

3 min of Cardio

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

A.

In 10 min 

work up to 1 heavy Set Macho Man

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

B.

25 min AMRAP

• 3 Rounds of Macho Man (RX: 40/30, RX+: 60/40)
• 400 m run or 36/30 Cal Cardio
• 2 Rope Climbs

C.

1 Tabata Sideplan to Elbow Knee Touch

Dienstag, 07. Mai

Warm up: Tabata 
Jumping Jacks / Scap Push ups / Scap Pull Ups/ Air Squats

A.

MURPH PREP

every 5 min. for 30 min.

200m RUN
2 rounds:

• 5 Pull Ups
• 10 Push Ups
• 15 Air Squats
• REST: 5 min.

B.

AMRAP for 15 min.

• 2 HSPU
• 4 Burpee Box Jump Over
• 6 Toes to Bar
• 8 Wall Balls
• 10 Sit Ups

Montag, 06. Mai

3 min on a machine

2 Sets of: 10/10 ultimate Stretch + 10 weighted Prone Angels + 10/10 Glute Bridges  + 30/30 sec KB Overhead Carry

A.

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

Overhead or Backsquats

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

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

Set 3-4 = 6 reps @ 65-70% of 1 RM

B.

Every 4 min for 12 min.

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

C.

8 min EMOM

1 Frontsquat @ 90-95%

D.

1 Tabata

Single Leg V-Ups

Sonntag, 05. Mai

20 Single Under

10 Med Ball Pec Squats

10 Ring Rows

A.

9 min AMRAP

• 20 DB Snatch
• 20 Box Jump Overs

B.

9 min AMRAP

1 Wall Walk

10 Partner Wall Balls

2 Wall Walks

10 Partner Wall Balls

3 Wall Walks

10 Partner Wall Balls

4 Wall Walks

10 Partner Wall Balls

5 Wall Walks

10 Partner Wall Balls

...

C.

9 min for

• 400 m KB Farmers Carry + max reps V-Ups

D.

9 min AMRAP

• 10 Pull Ups
• 20 Overhead Squats 40/30kg (sc. Backsquats)

3 min rest between each round

Freitag, 03. Mai

400 m run

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

+ Lacrosse Rolling Lower Back

A.

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

5 heavy Benchpress (go all out in last Set!)

B.

Every 5 min for 25 min. (5 Rounds)

• 200 m Sprint or 24/18 Cal Cardio
• 20 Push Ups (scaled 10 reps)
• all out Toes to Bar or 20 Sit Ups for Speed

C.

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

Donnerstag, 02. Mai

10 min work: 

• 8 Glute Bridges with Hands on Wall
• 2 Lanes Monster Walk
• 8/8 Single Leg Heel Taps
• 8 Ring Rows

A. 

work up to training weight in 8 min.

then...

Backsquats

Every 3 min for 5 Sets

• 5 heavy reps (go all out in last set!)

B.

20 min AMRAP

400m run or 36/30 Cal Cardio

16 Barbell Lunges 40/30kg

8 Burpees over Barbell

4 Hang Squat Cleans 40/30kg 

C.

if Time:

Tabata Biceps Curls (Barbell)

Mittwoch, 01. Mai - RestDay

Dienstag, 30. April

Tabata: Single under / Scap Pull ups / Med Ball Thruster / Scap Push ups

6 min. to find workout weight

A.

Work: 10 min. / Rest: 2 min.
 
1.

• 200m RUN
• 6 SA Devil Presses
• 1 Rope Climb

 
2.

• 3 HSPU
• 30 DU / 60 SU
• 6 Toes to Bar 

 
3.

• 250m ROW/SKI
• 10 Wall Balls
• 1 lane Sled Push

 
4.

• 200m RUN
• 4 Man Maker over Box
• 1 Wall Walk

Montag, 29. April

3 min on a machine

Tabata: Rope Jumps/Med Ball Thruster

A.

20 min EMOM

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

2nd: 6/6 KB Bottom Up Press

3rd: 6-10 strict Pull Ups

4th: 6-10 Ab Roll Outs

B.

10 Rounds for time

• 6 Hang Clean & Jerk
• 6 Burpees over Bar

Perform 20 DU/30 SU to end each round

Time Cap 15 min.

C.

1 Tabata V-Ups / Superman

Sonntag, 28. April - Buddy Time

Farell Williams "Happy"

Happy = 1 Squat, Happiness = 1 Burpee

In Teams of 2:

A.

6 min for max Cal. Ski

B.

6 min for max total weight Benchpress

C.

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

D.

6 min for max total weight Deadlift

E.

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

3 min rest between workouts

1 works / 1 rests

Freitag, 26. April

400 m run

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

CrossFit Hero WOD "Lumberjack 20"

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

Tabata

Plank / Hollow Hold

Donnerstag, 25. April

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

+ Mobility Lower Back

A.

For load:

Every 3 min. for 12 min (4 Sets)

Triple Clean (Power or Squat)

B.

"Grettel"

10 Rounds for time

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

Time Cap: 10 min

C.

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

• 2 Backsquats with a 20 sec down and 20 sec up 

D.

Tabata Handstand

Mittwoch, 24. April

3 min on a machine or 400m run

5 min.:

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

A.

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

B.

20 min EMOM

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

C.

For time:

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

Wall Balls

Push Ups (RX+: HSPU)

D.

if time left...

Tabata: Hang on Pull Up Bar

Dienstag, 23. April

3 min. Cardio
3 rounds:

• 2 Inchworm Push Ups
• 4 Cleans
• 6 Thruster 

5 min. to find Workout weight:

A.

Workout - Clock runs 45 min.

Hero Workout TOG51

51 bar facing burpee clusters
RX 61/43 kg

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

Rest: 4 min.

AMRAP

400m RUN

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

Montag, 22. April

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

+ Mobility lower Back

A.

work up to Training weight in 10 min.

Every 3 min for 12 min (4 Sets)

Deadlift + Benchpress

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

B.

20 min AMRAP

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

C.

1 Tabata Starfish

Sonntag, 21. April

400 m run or 3 min. of Cardio

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

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

In Teams of 2

A.

7 min AMRAP

• 20 Deadlift 80/50 kg
• 80 DU / SU

B.

7 min AMRAP

• 20 DB Hang Squat Cleans 
• 6 Wall Walks

C.

7 min AMRAP

• 20 alt. Backrack Lunges 40/30
• 10 Pull Ups

D.

7 min AMRAP

• 10 Burpees over Bar
• 20 Partner Wall Balls

Rest 3 min between AMRAPS

Freitag, 19. April

Roxanne with Burpees

+ 1 min in Squat Position

Lacrosse Rolling Shoulder

A.

Work up to heavy Triple Benchpress in 10 min.

B.

Every 4 min for 12 min. (3 Sets)

12/9 Cal Bike

9 Wall Balls

C.

8 min EMOM

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

D.

3 Sets of

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

Donnerstag, 18. April

10 min work: 

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

A. 

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

(touch´n go, perfect form!)

B.

For time

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

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

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

Time Cap: 25 min.

C.

Iif time left 1 Tabata Handstand Hold

Mittwoch, 17. April

8 min work:

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

A.

work up to a heavy Double Bear Complex

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

in 15 min. 

B.

20 min AMRAP

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

RX+: wear vest

C.

1 Tabata Copenhagen Plank

1 Tabata Monster Walk

Dienstag, 16. April

Tabata 

• Box Step ups
• Scap Pull ups
• Med Ball Thruster 
• Single Under

 
A.

Workout For Time - TC 45 min.
 
50 Cal. Cardio

21-15-9 

• Pull Ups
• Wall Balls

50 Cal. Cardio

30-20-10

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

50 Cal. Cardio

2-4-6-8-10

• Hang Squat Cleans 
• Box Jumps (24/20 in)

50 Cal. Cardio

2-4-6-8-10-12

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

Montag, 15. April

3 min Cardio

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

A.

Intervalle

Every 5 min for 15 min (3 Sets)

18/12 Cal AB

16 alt. Double DB Single Arm Thruster

B.

B.1

Shoulder Press

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

then...

B.2

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

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

C.

For time

50-40-30-20-10

• KB-Swings
• Sit Ups

Time Cap: 12 min.

Sonntag, 14. April - TEAMTIME

6 min Pizzabote

A.

In Teams of 2

12 min for

50 DB Box Steps Ups 22,5/15

then AMRAP

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

B.

12 min for

60 Cal Ski

then AMRAP

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

C.

12 min for

70 Cal Row

then AMRAP

• 1 Rope Climb
• 6 alt DB Snatch
• 8 KB Swings

Rest 4 min between workout parts

Freitag, 12. April

10 min work: 

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

A. 

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

12 Minutes EMOM of Macho Man

• 3 Power Cleans
• 3 Front Squats
• 3 Jerks

B.

B.1

Benchpress

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

then...

B.2

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

Benchpress x 3 reps @ 85-90% of B1

C.

Iif time left 1 Tabata Hang on Pull Up Bar

Donnerstag, 11. April

3 min Cardio or 400 m run

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

+ Mobility for Squat

A.

8 min EMOM

8 Wall Balls + 8 Sit Ups

B.

Frontsquats

Every 2:30 min for 10 min.

Set 1 = 8 x 62%

Set 2 = 6 x 71%

Set 3 = 4 x 81%

Set 4 = 4 x 86%

4 min EMOM

2 Backsquats (go heavy)

C.

12 min AMRAP

4 alt. Single Arm Devil Press

6 Pull Ups or 3 MU

8 Plate weighted Sit Ups 20/10kg

Mittwoch, 10. April

A.

10 min work: 

10 EOO Leg Raises

5/5 Windmills

10 Prone Angels

10/10 banded Lunges

10 Ring Rows

B.

16 min EMOM - 4 Rounds

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

2nd: 6-12 Burpees over Bar for Speed

3rd: 6-12 Ab Roll Outs

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

C.

20 min AMRAP

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

Dienstag, 9. April

Tabata Shuttle Run / Box Step ups
 
3 rounds with empty BB
8 Deadlift
4 Hang Power Clean

A.

45 min. on a Running clock

500m ROW/SKI
30 Hang Power Cleans

10 Burpee Box Jump Overs

500m ROW/SKI
20 Hang Power Cleans

20 Burpee Box Jump Overs

500m ROW/SKI
10 Hang Power Cleans

30 Burpee Box Jump Overs
 
(RX: 40/30 kg - RX+: 61/43 kg)
 
Directly into

AMRAP 

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

Montag, 8. April

3 min Cardio or 400 m run

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

+ Mobility for Lower Back

A.

7 min EMOM

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

B.

Every 3 min for 12 min.

• 8-12 Benchpress  +  8-12 banded Sumo Deadlift

C.

Five 3-minute AMRAPs in 19 minutes

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

Rest 1 minute between AMRAPs

Sonntag, 07. April

300 m Partner Sandbag Carry

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

A.

2 Rounds for time in Teams of 2

30 DB Burpees

30 Partner Wall Balls

300m KB Farmers Carry

30 Pull Ups

30 Cal Air Bike

300 m Sandbag Run (Hyrox SB)

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

30 KB Swings 24x16kg

300 m KB Farmers Carry

30 Cal Ski

30 DB Snatch 22,5/15

300 m Sandbag Carry (1x75lbs/1x50lbs)

Time Cap: 45 min.

Freitag, 05. April

3 min Cardio or 400 m run

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

A.

8 min EMOM

8 KB Swings am. Style + 1 Wall Walk

B.

30 min AMRAP

1 HSPU

8 Pistols

20 DU or 40 SU

200 m run

2 HSPU

8 Pistols

20 DU or 40 SU

200 m run

3 HSPU

8 Pistols

20 DU or 40 SU

200 m run

Continue with this pattern, addin 1 rep HSPU per Round

C.

Tabata Hang On Pull Up Bar / V- Ups

Donnerstag, 04. April

10 min work:

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

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

A.

24 min EMOM

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

B.

8 min AMRAP

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

C.

"Sally"

with Air Squats or weighted Squats

Mittwoch, 03. April

400m run or 3 min of Cardio

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

A.

Backsquats

Every 2:30 min for 10 min.

Set 1 = 8 x 62%

Set 2 = 6 x 71%

Set 3 = 4 x 81%

Set 4 = 4 x 86%

4 min EMOM

2 Frontsquats (go heavy)

B.

For time

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

15-10-5 TTB

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

TC 15 min.

C.

1 Tabata

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

Dienstag, 02. April

3 min. CARDIO
3 rounds:

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

A.

EMOM 40 (Mat Fraser)

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

1. 10-15 cal. ROW
2. 6-12 TTB (unbroken)
3. 30-60 DU
4. 6-12 Pull Ups (unbroken) (RX+: C2B/MU)
5. 6-10 Burpee Box Jump Over

B.

CORA TABATA

Sonntag, 31. März - Oster-Team-Workout

in Teams of 2

A.

AMRAP 10

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

2 min rest

B.

AMRAP 10

• 20 Clean & Jerk 61/43kk
• 200 m run

2 min rest

C.

AMRAP 10

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

2 min rest

D.

AMRAP 10

• 30 Cal. row/ski/bike
• 60 Wall Balls

2 min rest

E.

AMRAP 10

• 20 TTB
• 30 Burpees

2 min rest

Donnerstag, 28. März

400 m run or 3 min Cardio

then 10 min work:

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

A.

Every 1:30 min for 4 Rounds

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

B.

12 min AMRAP

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

C.

Tabata 1: Copenhagen Plank

Tabata 2: Monster Walk

Mittwoch, 27. März

3 min of Cardio or 400m run

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

A.

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

Single Leg Barbell Romanian Deadlift x 8 reps each side

build up in weight if possible

B.

Every 2 min for 10 min.

6 Strict Press + 4 Push Press + 2 Push Jerk

C.

15 min AMRAP

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

Dienstag, 26. März

Warm Up:
Tabata Single Under / Air Squats

7 min. to find workout weight

A.

WORKOUT - THE MASH “WHIRLWIND”

Clock runs 45 min.

10 Rounds of:

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

Rest 3 min.

10 Rounds of:

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

Rest 3 min.

10 Rounds of:

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

Rest: 3 min.

In remaining time:
AMRAP

• 5 lanes Shuttle Run
• 5 TTB
• 5 Push Ups

Montag, 25. März

400 m run or 3 min of Cardio

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

Mobility Lower Back

A.

Every 90 sec for 15 min (10 Sets)

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

B.

15 min AMRAP:

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

RX: 1x22,5/1x15

C.

Every 2 min for 6 min.:

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

Sonntag 24. März

400 m run or 3 min of Cardio

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

2 Rounds: 10 Jumping Lunges + 10 Ring Rows

Set up weight and Equipment in 10 min

A.

The (running) 7 in Teams of 2

7 Rounds for time (TC: 42 min.)

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

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

Every 7 min. 300 m Partner-Run

Freitag, 22. März

400 m run

2 Rounds: 5 Inchworm Push Ups + 15 Ring Rows

A.

2 Rounds for time

TC: 30 min.

20 Double Under / 40 Single Unders

10 DB Burpees 

200 m run or 400m on Cardio Machine

20 KB Swings

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

200 m run or 400 m on Cardio Machine

20 DB Snatch (alt.)

10 Pull Ups (RX+: 4 Muscle Ups)

200m run or 400m on Cardio Machine

20 DB Box Step Ups (1 DB)

10 Toes to Bar

200 m run or 400m on Cardio Machine

B.

Every 3 min for 9 min.

8 Backrack Lunges each leg (go heavy)

C.

if time

Tabata Handstand / V- Ups

Donnerstag, 21. März

400 m run or 3 min Cardio

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

A.

Every 3 min. for 12 min.

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

B.

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

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

C.

20 min AMRAP

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

Bear Complex

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

Mittwoch, 20. März

4 min on a Cardio Machine

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

+ Squat Mobility

A.

Frontsquats

Every 2:30 for 15 min.

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

build over the course of the Sets

B.

Every 4 min. for 16 min.

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

C.

4 Sets of 

6-10 Matador Dips

8/8 Single Arm DB Rows

8 Ab Roll Outs

Dienstag, 19. März

Warm Up:

400m RUN

3 rounds

2 Inchworm Push ups

4 Double DB Hang Snatches

6 Double DB Push Presses 8 Box Step ups

A.

WORKOUT - TC: 40 min.

1000m RUN
 
3 rounds of 
9 Toes To bar 
12 Box Jumps
15 Sit ups
 
1000m RUN
 
3 rounds of 
6 Double DB Hang Snatches
8 lanes DB Farmers Walk
10 Double DB Push Press
 
1000m RUN
 
3 rounds of 
3 Burpee Pull Ups / Burpee Muscle Ups
6 Pistols
9 Wall Balls
 
1000m RUN
 

B.

TABATA, if time

Dead Hang on PU Bar

Montag, 18. März

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

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

A.

6 min of.

8/8 Shoulder Rotations

8/8 Kneeling KB Windmill

B.

Every 2:30 min for 7:50 min

Benchpress

Set 1 = 10 reps @ 50%

Set 2 = 10 reps @ 55%

Set 3 = 10 reps @ 60%

followed by...

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

Benchpress x 2 Reps @ 80-85%

C.

ABS

Every 3 min for 9 min.

10 very slow L-Sit Heel Over

20 V-Ups Single Leg V-Ups

D.

Flight Simulator 

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

• Unbroken Double Unders or Unbroken Single Unders
• Sit Ups

TC: 10 min.

(sc.: work up to 40 or 30)

Sonntag, 17. März - Team

6 min EMOM

• 30 Single Unders
• 3 Inchworm Push Ups
• 10 Ring Rows

A.

12 min AMRAP

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

Box Jump Over

Syncro Plate Ground to Overhead

> perform 1 syncro Wall Walk after each Round

4 min rest

B.

12 min AMRAP

for max Cal. ski or row

Partner A works on Cal.

Partner B performs 2 Lanes of Sled Push

the switch

4 min rest

C.

12 min AMRAP

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

20 Plate weighted Partner Sit Ups

2 Rope Climbs

Freitag, 15. März

Herzlich willkommen zum
CrossFit Open Workout 24.3

Donnerstag, 14. März

3 min of Cardio

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

A. 

I12 min EMOM

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

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

3rd: practice Handstandpush Ups or Handstand Walk

B. Running 

25 min AMRAP

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

40 DU or 80 SU

30 Sit Ups

20 Push Ups

10 Pull Ups

C. 

if time left: 1 Tabata Plank/Hollow Rock

Mittwoch, 13. März

1 Tabata Burpee Shuttle Run

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

Mobility Ankle/Lower Back

A.

8 min EMOM

4/4 DB Hang Clean % Jerk + 4 Burpees

B.

Work for 20 min.

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

C.

1 Tabata Copenhagen Plank

1 Tabata Monster Walk

Dienstag, 12. März

Warm up:
Tabata Single Under/ Med Ball Thruster

Workout

WORK: 11 min. / REST 2 min.

*light weight

1.

• 250m ROW
• 3 Burpees over Rower

2.

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

3.

• 150m SKI 
• 2 lanes Sled Push (moderate)

4. 

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

Montag, 11. März

6 min.

• 10 DB Deadlift
• 10 Ring Rows
• 10 weighted Prone Angels

A.

Build up to training weight in 7 min.

Every 5 min for 20 min (4 Sets)

12/9  Cal Air Bike

4-12 Pull Ups or 2-6 Muscle Ups

8 Burpees to Target

go for speed in every Round

B.

6 min AMRAP (goal: EMOM or faster)

• 3 HSPU or Push Ups
• 6 DB Snatch
• 9 Sit Ups

C.

Every 3 min. for 9 min (3 Sets)

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

Sonntag, 10. März

400m Run
4 min.:

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

A. in Teams of 2

12 min AMRAP

• 6 Wall Balls
• 9 KB Swings
• 12 Sit Ups

Partner A works on AMRAP / Partner B 200 m run

(switch after each run)

B. in Teams of 2

12 min AMRAP

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

Partner A works on AMRAP / Partner B 300 m Ski

(switch after each 500 m ski)

C. in Teams of 2

12 min AMRAP

• 6 Pull Ups
• 8 DB Snatch
• 10 AB Roll Outs

Partner A works on AMRAP / Partner B 300 m row

(switch after each 500 m row)

Freitag, 08. März

Herzlich willkommen zum
CrossFit Open Workout 24.2

Donnerstag, 07. März

3 minutes of Cardio (or 400m run)

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

A.

Every 2min. for 12 min.

8 Barbell Rows (supinated Grip)

8 weighted Sit Ups

B.

5 Rounds for time of:

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

Time Cap: 25 min.

Mittwoch, 06. März

400 m run or 3 min of Cardio

then 3 Rounds

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

A.

in 10 min work up to a set of 4 Benchpress

then...

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

• 4 Benchpress @ 90-95%

B.

7 min EMOM

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

C.

6 Sets of

• 1 Lanes of Rope Pull  
• 1 Set Wall Balls unbroken

rest as needed

Dienstag, 05. März

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

A.

iWORKOUT - For Time, TC: 45 min.
 
5 rounds
 
200m RUN*
20 Squats
 
1. Round: Air Squats
2. Round: Pistols
3. Round: Back Squats (40/25kg)
4. Round: Front Squats (40/25kg)
5. Round: OH-Squats (40/25kg)
 
4 rounds
 
200m Run
20 Cleans
 
1. Round: Power Cleans (40/25kg)
2. Round: Hang Power Cleans (40/25kg)
3. Round: Squat Cleans (40/25kg)
4. Round: Hang Squat Cleans (40/25kg)
 
3 rounds
 
200m Run
20 Push
 
1. Round: Sit ups
2. Round: V-Ups
3. Round: Toes to Bar
 
2 rounds
 
200m Run
20 Push
 
1. Round: Push ups
2. Round: Push Presses (40/25kg)
 
1 round
 
200m Run
20 Pull  
 
1. Round: Pull Ups / MU/ C2B
 
*(250m Cardio) 

Montag, 04. März

6 min EMOM

• Single Unders
• Inchworm Push Ups
• Ring Rows

A.

10 min work

8/8 Turkish Sit Ups

4 Box Jumps for Height

8/8 Banded Lat Pulls in Plank

B.

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

20 banded Pull Ups

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

C.

18-14-10-14-18

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

TC: 12 min.

D.

(if time) Tabata

V-Ups + Handstand Hold

Sonntag 03. März

3 min of Cardio

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

In Teams of 2

A.

20 min AMRAP

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

20 Pull Ups

4 min rest

20 min AMRAP

200 m Partner Run or 8 Rounds of Hurdle Sprint

60 Double or 120 Single Unders

40 Wall Balls 9/6
20 Toes to Bar

Freitag, 1. März

Herzlich willkommen zum
CrossFit Open Workout 24.1

Donnertag, 29. Februar

6 min.

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

A.

20 min. EMOM

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

B.

12 min AMRAP

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

RX: 22,5/15kg

C.

Tabata

• DB Hammer Curls

Mittwoch, 28. Februar

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

A.

8 min EMOM

8 DB Snatch + 3-4 Burpees over Bar

B.

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

6/6 Single Leg Deadlift (Barbell)

C.

Perform 100 alt. Barbell Backrack Lunges (Front Stepping)

in 8 min.

D.

Mobility

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

Dienstag, 27. Februar

Warm up: Tabata 

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

6 min. to find Workout weight Clean and Jerk 

A.

Workout - AMRAP for 45 min. 

Buy in: 1000m RUN

AMRAP

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

*10 Burpees after 2 rounds 

B.

Core Tabata

Hollow Hold/ Superman

Montag, 26. Februar

E1,5MOM  for 9 min.

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

+ Mobility for Squat

A.

10 min to work on Overhead Stability / Overhead Squats

with Bamboo Bar + Band and KB

(Overhead Squats and/or Overhead Carry

B.

Every 2:30 min. for 10 min.

Overhead Squats or Frontsquats - 5 sets

• build over the course of the Sets

C.

Dumbbell Version of "Macho Man"

Goal: 10-15 min EMOM

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

Sonntag 25. Februar

Warm Up:

Tabata Shuttle Run / Med Ball Thruster

Startmöglichkeiten: Einzeln oder im Team

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

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

OC - Strong with you!

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

60/40* Wall Balls 9/6kg

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

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

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

60/40* Toes to Bar

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

60/40* Pistols

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

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

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

60/40* Hinfallen + trotzdem wieder Aufstehen!

Reihenfolge der Zwischenübungen nach dem Cardio ist egal!

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

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

Freitag 23. Februar

3 min of Cardio

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

+ Shoulder Mobility

A.

Every 2 min for 12 min.

Shoulder Press

Set 1 = 10 reps @ 50%

Set 2 = 8 reps @ 60%

Set 3 = 6 reps @ 70%

Set 4 = 5 reps @ 75%

into Push Press

Set 5 = 8 reps (go heavy)

Set 6 = 8 reps ( go heavy)

B.

7 min. for max reps & weight

• Hang Power Clean (RX: 40/30kg)

Every time u break up perform 5 Burpees

C.

3 Sets of

• 6-8 Chin Ups
• 12 V-Ups

D.

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

Donnerstag, 22. Februar

3 min Cardio

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

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

A.

Every 2 min. for 12 min. - 6 Sets

Bear Complex

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 behind the Neck Push Press

B.

14 min AMRAP

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

C.

1 Tabata

V-Ups / Handstand or Wall Walk Hold

Mittwoch, 21. Februar

6 min.

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

A.

20 min. EMOM

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

B.

12 min AMRAP

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

C.

Tabata

• DB Hammer Curls

Dienstag, 20. Februar

Tabata
Hurdle Sprint / Med Ball Thruster

A.

WORK: 7 min. / REST: 3 min.

1.

• 12 Wall Balls
• 12 cal. ROW

2.

• 4 Burpee Pull Ups
• 6 lanes Shuttle Run

3.

• 1-2-3… Wall Walks
• 10-20-20… DU

4.

• 8 alt. DB Snatches
• 12 Box Jump Overs

5.

• 6 Toes To Bar
• 8 Sit Ups

Montag, 19. Februar

3 min Cardio

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

A.

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

then: 

Every 1:30 for 9 min. 

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

B.

18 min work

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

C.

Tabata Reverse Plank

Sonntag, 18. Februar

4 min Cardio

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

A. 

For Time (with a Partner)

Buy-In: 1500 meter Ski or Row

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

200 Single Unders

1000 m Ski or Row

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

40 KB Swings

50 Cal Air Bike

Time Cap: 45 min.

Freitag, 16. Februar

3 min of Cardio

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

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

Set up Equipment and work up to training weight

A. EMOM 20

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

B.

8 min AMRAP

• 3 Push Ups
• 6 Wall Balls
• 9 Sit Ups

C.

2 Sets of

1 min KB or DB overhead Carry l

1 min KB or DB overhead Carry r

1 min rest

Donnerstag, 15. Februar

3 min of Cardio

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

A. 

8 min EMOM

3-6 strict Pull Ups + 6 DB Push Press

B.  

20 min AMRAP

40 Double Unders /80 SU

30 Air Squats

20 Push Ups (scaled:10)

10 KB Swings

RX+: wear vest

C. 

Every 4 min for 12 min. -3 Sets-

7-7-7 (21) Barbell Biceps Curls