Equipment

Montag, 03. Oktober

7 min.: 5 Inchworm Push Ups + 10 Sit Ups + 15 Ring Rows

A. Hero WOD “KILLER ELITE”

7 Rounds for Time

400 meter Run
24 Pull-Ups
24 Dips
34 Crunches
9 Burpees

Time Cap: 50 min.

Sonntag, 02. Oktober

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

A.

12 min AMRAP

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

Partner B: 10 Wall Balls + 10 Cal Ski

Switch after each Round

B.

12 min AMRAP

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

Partner B: Plank Hold

Switch after each Round

C.

12 min AMRAP

Parter A: 100 Single Unders

Partner B does AMRAP 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, 30. September

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

A.

8 min. EMOM

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

B.

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

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

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

C.

8 min EMOM

6-10 Pistols

C.

3 Sets of

30 Weighted Russian Twists Directly into 20 Slow Knee Tucks

Donnerstag, 29. September

3 min of Cardio

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

+ Squat Mobility

A.

Every 2 min. for 16 min. (4 Sets)

1st: 8-10 Sandbag Squats (go heavy in Set 2,3 and 4)

2nd: 1-2 Lanes of Rope Pull (go heavy in Set 2,3 and 4)

B. "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

C.

Tabata 1 Plank Step In/Out

Mittwoch, 28. September

3 min of Cardio

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

A.

Work up to a heavy Triple Hang Power Snatch in 8 min.

B.

8 min AMRAP

8 Hang Power Snatches 30/20kg

6 Toes to Bar

4 Burpees over Bar

C.

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

Benchpress

7-7-7-7-7+

D.

1 Tabata

Barbell Biceps Curls

Dienstag, 27. September

Tabata Single Under

A.

10 min.
to find your Workout weight (STOH, Power Clean & DL) and set equipment

B.

WORKOUT

4 x 7 min. AMRAP with 3 min. REST

1.
100 DU/ 150 SU

Directly into
2-4-6-8-10….

Pull ups
Pistols

2.
100 DU/ 150 SU

Directly into
2-4-6-8-10….

STOH
Box Jumps

3.
100 DU/ 150 SU

Directly into
2-4-6-8-10….

Power Clean (61/43kg)
TTB

4.

100 DU/ 150 SU

Directly into
2-4-6-8-10….

Deadlift (61/43kg)
Bar Facing Burpees

C.

CORE TABATA (if time)

Hollow Hold/ Superman

Montag, 26. September

3 min of Cardio

3 Rounds: 10 Ring Rows + 10 DB Deadlift

Mobility for lower back

A.

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

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

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

3rd: 1 min row or ski sprint

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

B.

2 Sets for max reps (12 min)

1:30 min Med Ball Clean

1:30 min Burpees over Med Ball

1:30 min Wall Balls

C.

1 Tabata Single Leg V-Ups

Freitag, 23. September

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

+ fast Mobility

A.

work for 16 min.

40 sec work / 20 sec rest

12 KB Gorilla Rows
4 Box Jumps for Height
8/8 Single Arm seated DB Press
1 Lane Monster Walk left / 1 Lane Monster Walk right

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, 22. September

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

Mittwoch, 21. September

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.

Dienstag, 20. September

1 min Sinle Unders

1 min Box Step Ups

1 min Plank with feet step in/out

1 min Inchworm Push Ups

1 min Shoulder Dislocates

A.

9 min AMRAP

1 lane Sled Pull

1 lane Sled Push

9/6 Cal. Air Bike

2 min rest

9 min AMRAP

200/150 m ski
10 Sit Ups
250/200 m row
10 SitUps

2 min rest

9 min AMRAP

6 Burpee Box Jump Over
8 Wall Balls
20DU or 30 SU

2 min rest

9 min AMRAP

4 Devil Press (2 DB)

6 DB Front Rack Squats

8 Push Ups on DB

2 min rest

Montag, 19. September

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

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.

Sonntag, 18. September

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. September

Work for 8 min.

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

A.

"The running Seven"

7 Rounds For Time

7 Handstand Push-Ups (sc. Push Ups)
7 Thrusters (61/43kg)
7 Knees-to-Elbows
7 Deadlifts (111/75kg)
7 Burpees
7 Kettlebell Swings (24/16kg)
7 Pull-Ups
200m run

Time Cap: 40 min.

B.

For time (if time left):

24/18 Cal Bike
30 Sit Ups

Donnerstag, 15. September

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 = 3 reps @80- 85%

B.

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

10 Pendlay Rows + 8 Ab Roll Outs

C.

12 min. AMRAP

4 Pull Ups or 2 MU

8 Wall Balls

12 KB Swings (am. Style)

Mittwoch, 14. September

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

Mobility for Squat

A.

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

Front Squat

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

B.

8 min EMOM

2 Backsquats for speed @ 75% of 1RM

C.

AMRAP in 12 minutes

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

D.

3 Sets of 8-10 reps Reverse DB Flys

Dienstag, 13. September

400m RUN
2 rounds
2 Inchworm Push ups
4 Med Ball Thruster
6 Down Dog Toe Taps

A.

6 min. AMRAPs
2 min. REST

AMRAP 1 und 4

25 DU/ 50 SU
10 Sit ups
5 Burpee Pull ups

AMRAP 2 und 5

10/8 cal. ROW/SKI
15 Wall Balls
5 Push ups

AMRAP 3 und 6

9 Pistols
6 TTB
3 HSPU

Montag, 12. September

3 min Cardio

2 Rounds: 10 Front Stepping Lunges + 4 Inchworm Push Ups + 10 Ring Rows

+ Mobility Shoulder

A.

10 min EMOM

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

2nd: 2 Wall Walks or practice Handstand Walk

B.

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

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

C.

1 Tabata

Plank with Jumping Feet

Sonntag, 11. September

6 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, 09. 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 DB Push Press

20 Sit Ups

10 Pull Ups

Donnerstag, 08. September

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

Mittwoch, 07. September

3 min Cardio

6 min.: 8/8 banded Lunges + 1 Lane Monster Walk + 4 Burpees + 8 Sit Ups

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

Dienstag, 06. September

3 rounds of
30 SU + 10 Box Step ups + 5 Scap Pull ups

Workout

(running clock for 45 min.)

400m RUN

4 rounds of:

40 DU
16 Box Jumps
8 Pull ups

400m RUN

4 rounds of:

500m ROW/SKI
25 Wall Balls

400m RUN

4 rounds of

9 Burpees
6 TTB
3 HSPU

400m RUN

AMRAP

8/6 cal. AB
30 sec. PLANK hold

Montag, 05. September

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

Sonntag, 4. 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, 2. 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 Barbell Glute Bridges

C.

1 set of

100 Plate Front Raises

TC: 10 min.

Donnerstag, 1. 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 Lunges, Squats or Overhead Walk with banded weights

B.

Every 1:30 for 15 min.

3-Position-Snatch

C.

20 min AMRAP

400 m run

10 Overhead Squats, or Overhead Lunges (sc. Backsquats) 30/20

10 Pull Ups or 5 Muscle Ups

400 m run

10 Power Snatch 30/20

10 Toes to Bar or HKR or Sit Ups

Mittwoch, 31. August

3 min of Cardio

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

A.

Every 2:30 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.

Dienstag, 30. August

Warm Up:
Technique with light weight
2 rounds

5 KB Snatch (l/r)
5 KB Push Press (l/r)
5 KB Hang Clean (l/r)
5 KB Swings (l/r)
5 KB Thruster (l/r)

A.

Cardio Kettlebell Hell

2 x AMRAP a 20 min.

AMRAP 1

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

*unbroken, technique before weight

400 m RUN

REST: 3 min.

AMRAP 2

5 KB Thruster l
5 KB Thruster r
5 KB Box Step Over
5 Burpees over KB
50 DU

B.

TABATA

Russian Twist with KB/ Leg raises over KB

Montag, 29. August

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

Mobility for Shoulder

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

A.

24 min EMOM (6 Rounds)

1st: 40 Double Unders (scaled Single Unders, or practice DU)
2nd: 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

C.

(if time left)

1 Tabata Biceps Curls

Sonntag, 28. August

5 min Rowling / 5 min Skiing

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

"Lupo" (CrossFIt Hero Wod)

For Time (with a Partner)

(Gewichte/Skalierungen entprechend anpassen)

Cash-In: 2k Row

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

Cash-Out: 2k Row

Time Cap: 45 minutes

Freitag, 26. August

2 Rounds of 1 min ON / 30 sec OFF

row, bike, bike erg or ski erg
Band Pull Apart
Lunges
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, 25. August

3 min of Cardio

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

A.

Every 3 min for 12 min. (4 Sets)

8/8 BB Back Rack Lunges - non alternating. Step the feet back.
8-12 Landmine Rows (Band)

B.

15 min AMRAP

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

RX+: wear vest!

C.

ABS
3 Sets of

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

Mittwoch, 24. August

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
1 Rope Climb
6 Squat Cleans touch and go (61/43kg)

15/12 cal. Row / Ski / Bike / Bike Erg or run 200m
6-12 Pull Ups
6 Squat Cleans touch and go (61/43kg)

Dienstag, 23. August

200m RUN
2 rounds of: 10 Med Ball Thruster + 10 Box Step ups + 10 scap. Push ups

A.

Buy in 100 DU

200m RUN

5 Burpee Box Jump Over

200m RUN

5 Burpee Box Jump Over
10 Wall Balls

200m RUN

5 Burpee Box Jump Over
10 Wall Balls
15 Sit ups

200m RUN

5 Burpee Box Jump Over
10 Wall Balls
15 Sit ups
20 Plate OH Lunges

200m RUN

5 Burpee Box Jump Over
10 Wall Balls
15 Sit ups
20 Plate OH Lunges
25 Air Squats

200m RUN

5 Burpee Box Jump Over
10 Wall Balls
15 Sit ups
20 Plate OH Lunges
25 Air Squats
30 (15/15) single arm KB Swings

In rem. Time:
ROW/SKI/AB for cal.

B.

3 rounds

5/5 Push ups on DB (1 DB)
20 Flutter Kicks (small range, but fast) with 1 DB

Montag, 22. August

400 m run

3 Rounds: 3 Inchworm Push Ups + 6 RingRows + 9 DB Squats + 12 DB Deadlift

A.

Every 2 min for 10 min. - 5 Sets

Wide Grip Pronated Strict Pull Ups x 6-10 reps

B.

Every 3 min for 12 min. - 4 Sets

Banded Lat Pull Down x 15-20 reps

C.

Every 5 min for 20 min. - 4 Set

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

C.

if time left

100 banded Triceps Extensions - TC 6 min

Sonntag, 21. August

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, 19. August

3 min Cardio

2 Rounds: 5 Push Ups + 10 Plate Snatch + 5 Sit Ups + 10 Scap Pull Ups

A.

Every 2 min for 10 min.

5 Sets of 4-6 reps Benchpress

B.

400 m run

24 - 18 -12

Double Unders or SU x 2
DB Snatch

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
Devil Press

Time Cap: 25 min.

Donnerstag, 18. August

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.

For time

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

Deadlift @ 55% of your 1 RM
Toes to Bar

Time Cap: 12 min.

D.

1 Tabata

Single Leg V-Ups

Mittwoch, 17. August

3 min of Cardio

for 5 min.

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

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.

Every 3 min for 9 min.

Backsquats - 3 sets
1 x 5 x 60%
1 x 5 x 65%
1 x 5 x 70%

B.

10 min EMOM "Macho Man"

3 Power Clean + 3 Front Squats + 3 Push Jerk

RX: 60/40kg

C.

Tabata

Single Arm KB Front Rack Carry

Dienstag, 16. August

Warm up:

2 rounds
200m RUN
10 Box Step ups
5 Med Ball Thruster

A. Kelly meets Mary (light)

A) Workout with TC: 45 min.

KELLY - 5 ROUNDS FOR TIIME

400m RUN
30 Box Jumps
30 Wall Balls

REST: 3 min.

MARY light- AMRAP

2 HSPU
4 Pistols
6 Pull ups

Montag, 15. August

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

B.

8 min AMRAP

3 Push Ups
6 KB Swings
9 Sit Ups

C.

2 Sets of

20 banded Pull Ups
12 V-Ups

Freitag, 12. August

3 min of Cardio

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

+ Mobility for Squat

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
30 Flutter Kicks

Donnerstag, 11. August

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 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

Mittwoch, 10. August

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 @ 63% of your 1 RM
Toes to Bar/V-Ups/Leg Raises or SitUps

(rest 3 min after each Round)

REST for all

then

10-8-6

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

(no rest between Rounds)

C.

(if time: 3 Sets of )

12 Barbell Biceps Curls
12 Banded Triceps Push Downs

Dienstag, 9. August

3 rounds 30 sec. ON / 30 sec. OFF

SU/DU
Med Ball Thruster
Scap Push ups

A. Cardio

Workout - TC 45 min.

100 DU
90 Air Squats
80 Sit ups
70 Wall Balls
60 Burpees
50 Box Jumps
40 Push ups
30 Pistols
20 C2B Pull ups / Pull ups
10 Muscle ups / C2B Pull ups

>> 200m Run After each exercise

Directly into Amrap

8/6 cal. Sprint on a Cardio machine
30 sec. Plank/ Hollow Hold

Montag, 8. August

3 min of Cardio

10 min work:

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

A. Strength, Conditioning & Stability

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

1st: 8-12 Benchpress
2nd: 1-2 Rope Climbs
3rd: 16 alt. Gorilla Rows
4rd: 2 Lanes Single Arm DB Overhead Lunges

Go heavy in Set 2-4

B.

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.

Sonntag, 07. August

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, 05. August

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: 5/5 DB Hang Clean & Jerk

5th: 8 Ab Wheel Roll Outs

B.

40-30-20-10

Double Unders
Toes to Bar, V-Ups or Sit Ups

TC: 15 min.

C.

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

Donnerstag, 04. August

3 min of Cardio

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

A.

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

Front Squat

Set 1 = 8 reps @ 62%

Set 2 = 6 reps @ 71%

Set 3 = 4 reps @ 81%

Set 4 = 4 reps @ 86%

B.

8 min EMOM

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

C.

10 min AMRAP

50 Mountain Climber
15 KB Swings

D.

10 min work

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

Mittwoch, 03. August

400 m run

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

Mobility for Shoulder in Wallwalk-Style

A.

Find a 7 RM Push Press in 10 min.

B.

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

7 Push Press @ ca. 90% of A.

+ 8 Landmine Rows(Slings)

C.

20 min AMRAP

4 DB Hang Squat Cleans
6 DB Push Press
8 DB Plank Rows
1 Rope Climb
200 m Run

RX+: wear vest

Dienstag, 02. August

200m RUN
3 rounds
10 Ring Rows
3 Inchworm PU

A.

Workout - TC: 45 min.

2 rounds

400m RUN
with 2 rounds

3 HSPU (sc. DB Push Press)
6 TTB (sc. Hanging Knee Raises)
9 Pull ups (sc. Jumping Pull ups)

REST: 2 min.

200m RUN

21 Barfacing Burpees

200m RUN

15 Barfacing Burpees

200m RUN

9 Barfacing Burpees

REST: 2 min.

2 rounds

400m RUN
20 Box Jumps

Directly into

AMRAP

30 DU
10 Single Leg V-Ups

Montag, 01. August

Warm Up for 7 min:

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

+ Mobility Lower Back

A.

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

Deadlift:

Set 1 = 15 reps @ 40%

Set 2 = 12 reps @ 45%

Set 3 = 8 reps @ 55%

Set 4-5 = 5 reps @ 68%

>> Finish each Set with 10 weighted Sit Ups

B.

10 min AMRAP

4 Pull Ups
6 Push Ups
8 Sit Ups

C.

2 Rounds of

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

Sonntag, 31. Juli - Partner WOD

Warm Up for 6 min:

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

+ Stretching

Set Up weight and Equipment in 10 min.

Each Partner completes 1 Excercise

A.

AMRAP (with a Partner) in 11 minutes

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

4 min rest

B.

AMRAP (with a Partner) in 11 minutes

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

4 min rest

C.

AMRAP (with a Partner) in 11 minutes

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

4 min rest

Freitag, 29. Juli

A.

5 Rounds for Time:

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

TC: 15 min.

B.

5 Rounds for Time

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

TC: 15 min.

C.

3 Rounds for Time

400m run
8 TTB
12 alt. DB Snatch 22,5/15

TC: 16 min.

Donnerstag, 28. Juli

400 m run

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

A.

in 10 min. work up to a heavy Set of

Backsquat x 4 reps

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

then:

every 3 min for 12 min (4 Sets)

Backsquats x 4 reps (same tempo)

B.

40 sec ON / 20 sec OFF for 4 Rounds

Burpee Box Jumps
DB Sit Ups left arm
Ring Rows
DB Sit Ups right Arm

C.

work for 10 min

1 Lane Rope Pull + 1 Lane Sled Push

go heavy

Mittwoch, 27. Juli

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

Dienstag, 26. Juli

3 rounds - 30 sec. ON - 15 sec. OFF

Single Under
OH Squats
Scap Pull Ups

"The Running CrossFit Girls" - TC:50 min.

A. Nancy

5 rounds

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

B. "Annie on the run"

50-40-30-20-10

Double Under
Sit Ups

*400m RUN after each round

C. "Helen"

3 rounds

400m RUN
21 KB Swings
12 Pull ups

Montag, 25. Juli

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

4 Toes to Bar

8 Wall Balls

12 KB Swings (am. Style

Sonntag, 24. Juli

6 min Pizzabote

A.

In Teams of 2

4 Rounds for time

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

TC: 20 min.

- 5 min rest -

B.

For time in Teams of 2

40 Cal row/ski/bike

then...

8 Lanes Rope Pull / Sled Push

40 Cal row/ski/bike

then...

400 m KB Farmers Carry 2x24/2x16

40 Cal row/ski/bike

then...

40 Burpee Box Jump Overs

TC: 20 min.

Freitag, 22. Juli

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
3rd: 8 AbRollOuts
4th: 6/6 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

Donnerstag, 21. Juli

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 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: 4-6 Box Jumps for Hight
5th: 6-10 Matador Dips

C.

8 min AMRAP

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

Box Jump Overs
Wall Balls

Mittwoch, 20. Juli

8 min. of Kettlebell Warm Up:

8 Goblet Squats
8 Shoulder Rotations left / 8 Shoulder Rotations right
8/8 Single Arm KB Sit Ups
8/8 Single Arm KB Thruster

A.

Every 3 min. for 15 min. - 5 Sets -

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

(aim for min. 8 reps)

B.

12 min AMRAP

5 KB Snatch left arm
6 KB Thruster left arm
7 KB Sit Ups left arm
30 DU or 50 SU

5 KB Snatch right arm
6 KB Thruster right arm
7 KB Sit Ups right arm
30 DU or 50 SU

C.

1 Tabata KB Single Arm Row in Sumo Position

if time left

1 Tabata KB Biceps Curls

Dienstag, 19. Juli

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

SU
Box Step ups
Scap Pull ups

A.

Workout “FREAK” - Burpee Style

For Time - TC 45 min.

800 m run

21 Thrusters (43/30kg)
21 Pull-Ups

800 meter Run

30 Kettlebell Swings (24/16kg)
30 Pull-Ups
50 Double-Under
50 Sit-Ups

400 meter Run

30 Box Jumps (24/20 in)
30 Wall Balls (9/6kg)

800 m row or ski

*5 Burpees after each movement

Montag, 18. Juli

400 m run

10 min work

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

10 Barbell Glute Bridges

10 Windshield Wipers

10 Good Mornings

A.

12 min EMOM - 6 Sets -

1st: 8 Good Mornings
2nd: 8 weighted Sit Ups

build over the course of the sets

B.

15 min AMRAP

10 Deadlift 60/40kg
8 Toes to Bar or HKR
4 Rounds of Hurdle Sprint

C.

1 Tabata Mountain Climber / Superman Hold

Sonntag, 17. Juli

10 min rowling for 100m

Loss = 10 Burpees, Loss @ Strike = 20 Burpees

A.

8 min work / 2 min rest,

AMRAP 1

20 Lanes Farmers Carry
20 Burpees

AMRAP 2

200 Single Unders
20 Pull Ups

AMRAP 3

20 DB Snatch
20 Cal Air Bike

AMRAP 4

20 DB Box Step Ups Partner A
200 m run Parntner B (switch after each round)

Freitag, 15. Juli

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

200m run
4 Pull Ups or Muscle Ups
6 Push Ups or HSPU
8 Pistols
10 Front Stepping Barbell Lunges 40/30kg

C.

Find a max weight Sandbag Carry

for 50 Meters

Donnerstag, 14. Juli

3 Rounds: 10 DB Deadlift + 10 Ring Rows

2 Rounds: 10/10 Single Leg Glute Bridges + 10 DB Squats + 10 Band Pull Aparts

A.

10 min EMOM

4 Hang Power Clean
4 Box Jumps for Height

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

Mittwoch, 13. Juli

400m run

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: Overhead Squats

2nd: barfacing Burpees for Speed

3rd: Single Arm DB Hang Clean & Jerk

4th: Leg Shoot Throughs on Paralettes

5th: L-Sit Hang on Pull Up Bar

6th: Gorilla Rows

B.

1 Tabata Ab Wheel Roll Outs

Dienstag, 12. Juli

400m RUN

2 rounds

3 Inchworm Push ups
5 Med Ball Thruster
10 Down Dog Toe Taps

A.

6 min. WORK (FAST!) / 2 min. REST

AMRAP A/D

25 DU/ 50 SU
10 Sit ups
5 Burpee Box Jump Over

AMRAP B/E

10/8 cal. ROW/SKI
15 Wall Balls
5 Push ups

AMRAP C/F

8/6 cal. AB
1 lane SLED PUSH Sprint
1 lane SLED PULL

B.

Cora Tabata (opt.)

Plank knee in

Montag, 11. Juli

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

6 Box Jumps or Step Ups

8 KB Swings (american Style)

10 Sit Ups

C.

For time

100 Plate Front Raises

TC: 8 min.

Sonntag, 10. Juli

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'

6 rounds of 'Cindy'
2 rounds of 'DT'

5 rounds of 'Cindy'
2 rounds of 'DT'

4 rounds of 'Cindy'
2 rounds of 'DT'

3 rounds of 'Cindy'
2 rounds of 'DT'

2 rounds of 'Cindy'
2 rounds of 'DT'

1 round of 'Cindy'
2 rounds of 'DT'

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, 08. Juli

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.

10 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 12 min (6 Sets)

6 Deadlift + 10 DB weighted Sit Ups

C.

"Renegade"

20 min. AMRAP

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

Donnerstag, 07. Juli

3 min Cardio

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

A.

Every 2 min for 36 min.

1st: 10/10 KB Snatch
2nd: 1-2 Lanes Rope Pull
3rd: 1 min for max Cal Row
4th: 4-10 Box Jumps for Height

B.

1 Tabata

Leg Raises / Slow Knee Tucks

Mittwoch, 06. Juli

10 min work

8/8 Single Leg Glute Bridges

8/8 Heel Taps on 2x20gk Bumper

8/8 banded Lunges

A.

Backsquats

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

Set 1-4 = 2 reps @ 88% (des neuen Wunsch-1RM)
Set 5-7 = 3 reps @ 94% (des neuen Wunsch-1RM)

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)

Dienstag, 05. Juli

3 rounds of

5 KB Thruster
10 KB Overhead Lunges
5 KB Snatches
10 KB Clean and Presses
5 KB Swings

A.

Workout - AMRAP 40 min.

2 KB a 16/24kg (alternativ DB)

10 KB Thruster
40 DU/ 80 SU
10 KB Overhead Lunges
200m RUN

10 KB Snatches
40 DU/ 80 SU
10 KB Clean and Presses
200m RUN

10 KB Swings
40 DU/ 80 SU
100m KB Farmers Walk
200m RUN

B. Tabata

„GHD-Sit ups“

Montag, 04. Juli

400 m run

then 10 min work:

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

A.

20 min EMOM (4 Sets)

1st: all out Single Arm DB Benchpress (start with weak side)
2dn: Single Arm DB Benchpress (strong side, same reps)
3rd: all out Gorilla Rows
4th: all out DB weighted Sit Ups
5th: rest

B.

10 min AMRAP

8 Shoulder to Overhead 40/30kg
20 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

Montag, 04. Juli

400 m run

then 10 min work:

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

A.

20 min EMOM (4 Sets)

1st: all out Single Arm DB Benchpress (start with weak side)
2dn: Single Arm DB Benchpress (strong side, same reps)
3rd: all out Gorilla Rows
4th: all out DB weighted Sit Ups
5th: rest

B.

10 min AMRAP

8 Shoulder to Overhead 40/30kg
20 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, 3. Juli

400 m Partner Sandbag Carry

With empty Barbell

3 Rounds of 5 BearComplex + 10 RIng Rows

A.

In Teams of 2

20 min AMRAP

Bear Complex: 2-4-6-8-10-12-14-16-18

10 Bar faceing Burpees to finish each Round

1 works / 1 rests

B.

For time in Teams of 2

80 DB Snatch

80 KB Swings

80 Push Ups

80 DB Box Step Ups

80 Pull Ups

1 works / 1 rests

Time Cap: 18 min.

Freitag, 01. Juli

400 m run

2 Rounds of: 8/8 Half Kneeling Single Arm DB Press + 10 Ring Rows + 10 DB Goblet Squats

A.

20 min EMOM (4 Sets)

1st: 10 Paloff Press left
2dn: 10 Paloff Press right
3rd: 10 banded Deadlift
4th: all out banded Lat Pull Down left
5th: all out banded Lat Pull Down right

B.

15 min AMRAP

5 HSPU
10 Deadlift
30 Double Unders / 50 Single Unders

C.

Tabata 1: Copenhagen Plank

Tabata 2: banded Side Walk

Donnerstag, 30. Juni

400 m run

5 min. 3 Inch Worm Push Ups + 6/6 banded Lunges + 9 Ring Rows

+ Mobility for Squat

A.

Frontsquats

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

Set 1-4 = 2 reps @ 82% (des neuen Wunsch-1RM)
Set 5-7 = 3 reps @ 87% (des neuen Wunsch-1RM)

B.

7 min for

400m run

+ max reps BackSquats 40/30kg

7 min for

400m run

AMRAP

8 Push Press 40/30
6 Box Jump or Climb Overs 30''

7 min for

400m run

AMRAP

5 Pull Ups
10 Push Ups
15 Air Squats

7 min for

400m run

AMRAP

7 Wall Balls
7 Sit Ups
7 KB Swings am. Style

Mittwoch, 29. Juni

3 min of Cardio

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

Lacross Rolling Elbow

A.

Every 3 min for 15 min. (5 Sets)

10 Benchpress + 10 Pendlay Rows

(go heavy in 3 Sets)

B.

13 min AMRAP

12 DB Biceps Curls (1 DB)

8/8 DB Single Arm Overhead Lunges

12 alt. Push Ups with 1 Hand on DB

C.

1 Tabata

V-Ups/deep Push Up Position

Dienstag, 28. Juni

2 min. Cardio machine
3 rounds: 5 Med Ball Thruster +3 Inchworm Push ups

A.

EMOM 20

1st: 10-15 cal. ROW
2nd: 10-15 Wall Balls
3rd: 10-15 Burpees
4th: 10-15 Push ups
5th: REST

REST 2 min.

B.

AMRAP 20

200m RUN
20 Pistols
200m RUN
20 Sit ups
200m RUN
20 SB Lunges
200m RUN

C.

Core Tabata - Hollow Hold

Montag, 27. Juni

3 min of Cardio

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

A.

In 10 min

work up to 1 heavy Set Macho Man

3 Power Clean + 3 Front Squats + 3 Push Jerk

B.

25 min EMOM - 5 Sets -

1st: 2 Rope Climbs

2nd: 4-12 Toes to Bar

3rd: 1 heavy Set Macho Man

4th: 15 Sit Ups

5th: 4-12 Pull Ups or 2-4 Muscle

C.

1 Tabata Sideplan to Elbow Knee Touch

Sonntag, 26.

7 min. Pizzabote

A.

9 min AMRAP

20 DB Snatch
20 Box Jump Overs

B.

9 min AMRAP

1 Wall Walk

10 Wall Balls

2 Wall Walks

10 Wall Balls

3 Wall Walks

10 Wall Balls

4 Wall Walks

10 Wall Balls

5 Wall Walks

10 Wall Balls

...

C.

9 min for

800 m KB Farmers Carry + max reps Sit Ups (RX+: Toes to Bar)

D.

9 min AMRAP

10 Pull Ups
20 KB Swings

3 min rest between each round

Freitag, 24. Juni

400 m run

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

+ Lacrosse Rolling Lower Back

A.

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

8 Benchpress

Go heavy in 3 Sets

B.

Every 5 min for 25 min. (5 Rounds)

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

C.

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

Donnerstag, 23. Juni

3 min on a machine

2 Sets of: 10/10 ultimate Stretch + 10 Half-Prone Angel + 10/10 Glute Bridges + 30/30 sec KB Overhead Carry

A.

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

Overhead or Backsquats

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

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

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

B.

Every 4 min for 12 min.

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

C.

8 min EMOM

1 Frontsquat @ 90-95%

D.

1 Tabata

Single Leg V-Ups

Mittwoch, 22. Juni

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 2 min for 8 min (3 Sets)

Deadlift

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

B.

5 Rounds for time

8 Hang Power Clean
10 Burpees over Bar
200 m run

Time Cap: 20 min.

C.

1 Tabata L-Sit hanging on Pull Up Bar

Dienstag, 21. Juni

400m RUN
The Junkyard Dog

A.

3 x 15 min. WORK with 2 min. REST

RX+: wear a weightvest

AMRAP 1
200m RUN
6 SA Devil Presses (22,5 / 15)
12 DB Box Step Over (22,5 / 15)

AMRAP 2

250m SKI/ROW
10 Wall Balls
10 V-Ups

AMRAP 3

200m RUN
3 Man Maker (2 x 22,5 / 2 x 15)
6 DB Swings (22,5 / 15)

B.

Tabata Single Arm DB Turkish Sit Up

Montag, 20. Juni

3 min on a machine

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

A.

15 min EMOM

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

2nd: 6/6 KB Bottom Up Press

3rd: 6-10 strict Pull Ups

B.

10 Rounds for time

5 Devil Clean & Jerk
10 DB Squats

Perform 20 DU/30 SU to end each round

Time Cap 25 min.

C.

1 Tabata V-Ups

Sonntag, 19. Juni

400m run

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 30/20kg

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, 17. Juni

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.

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

4 Backsquats with a 8 sec down and explosive up

D.

Laffy Taffy Biceps Curls

Mittwoch, 15. Juni

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

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)

Dienstag, 14. Juni

400m Run
Mobility (Waden, Schultern, Squat)

A.

WORKOUT (TC 42 min.)

800m RUN

50 DU/ 100 SU
50 Sit ups
10 Burpees
10 Wall Balls

800m RUN

40 DU/ 80 SU
40 Sit ups
10 Burpees
10 Wall Balls

400m RUN

30 DU/ 60 SU
30 Sit ups
10 Burpees
10 Wall Balls

400m RUN

20 DU/ 40 SU
20 Sit ups
10 Burpees
10 Wall Balls

200mRUN

10 DU/ 20 SU
10 Sit ups
10 Burpees
10 Wall Balls

200m RUN

AMRAP

200m ROW/SKI
1 lane Sled Push

RX+ Weight vest

B.

CORE
Tabata: Plank to Push up /
Plank Hold

Montag, 13. Juni

8 min work:

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

A.

work up to a heavy Double Bear Complex

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

in 15 min.

B.

4 Rounds for time

400 m run
2 Rope Climbs (RX+: legless)
4 Handstand Push Ups or Push Ups
6 Pull Ups
8 DB Burpees

Time Cap: 20 min.

RX+: wear vest

C.

1 Tabata Copenhagen Plank

1 Tabata Monster Walk

Sonntag, 12. Juni

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 & 8 Cal. Ski

On min 8/16/24/32 perform 20 Toes to Bar

1 works / 1 rests

(nach jeder Unterbrechung genau dort weiterarbeiten wo aufgehört wurde)

Freitag, 10. Juni

10 min work:

8/8 Single Leg Glute Bridges
8/8 Unilateral Abduction
8/8 Touchdown Squats (2x20kg Bumper)
15 Ring Rows

A.

work up to training weight in 8 min.

then...

Frontsquats

Every 1,5 min. for 13,5 min. (9 Sets)

Set 1-5 = 2 reps @ 73% (des neuen Wunsch-1RM)
Set 6-9 = 3 reps @ 78% (des neuen Wunsch-1RM)

B.

12 min AMRAP

4 Toes to Bar

6 alt. DB Snatch

4 Pull Ups or Muscle Ups

6 alt. DB Snatch

C.

IFor time - Time Cap: 7 min.

50 alt. Pistols

Donnerstag, 9. Juni

10 min work:

10 banded Deadlift
10 Ring Rows
10/10 Windmills
10 EOO Leg Raises

A.

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

then...

A2. 8 min EMOM of 2 reps of Deadlift with weight A1

B.

For time

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

Deadlift
Sit Ups

Finish each Round with 30 DU or 40 SU

Time Cap: 14 min.

C.

Iif time left 1 Tabata Handstand Hold

Mittwoch, 8. Juni

10 min work:

10/10 banded Lunges
10 Ring Rows
10 Half Prone Angels
10/10 Touchdown Squats

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

Dienstag, 7. Juni

400m RUN
2 rounds

10 Med Ball Thruster
10 Box Step ups
30/30 sec. Samson Stretch

A.

4 rounds

2 min. WORK - 1 min. REST

ROW for cal.
AMRAP: 6 Wall Balls + 3 Burpees
RUN
AMRAP: 6 Sit Ups + 3 Box Jumps

B.

Core - Tabata

Sonntag, 5. Juni - 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)

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

D.

6 min for max total 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, 03. Juni

3 min on a machine

+ 20 banded Deadlift + 20 Shoulder Dislocates

5 min.:

10 Deadlift + 10 Shoulder Press + 10 Back Squats +10 Ring Rows

A.

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

B.

30 min EMOM

1st: 2 Ropeclimbs (RX+: Legless)
2nd: 4/4 Single Arm DB Overhead Squats or 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.

Tabata: L-Sit Hang on Pull Up Bar (sc. Hang on Pull Up Bar)

Donnerstag, 02. Juni

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 (4 Sets)

18/12 Cal AB

16 alt. Double KB Single Arm Thruster

B.

Find a 1RM Benchpress for the Day in 15 min.

C.

For time

50-40-30-20-10

KB-Swings
Sit Ups

Time Cap: 12 min.

Mittwoch, 01. Juni

A.

10 min work:

10 EOO Leg Raises

5/5 Windmills

10 Prone Angels

10/10 banded Lunges

10 Ring Rows

B.

20 min EMOM - 5 Runds

1st: 6-12 Toes to Bar

2nd: 6-12 Burpees over Bar

3rd: 6-12 Barbell Ab Roll Outs

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

C.

3 Rounds for time of

6 HSPU or Push Ups
9 Pull Ups
400 m run

Time Cap: 15 min.

Dienstag, 31. Mai

Warm up:
Tabata on a cardio Machine

A. Batman "CF BMG Version"

For Time - TC 45 min.

Buy-In:
100 Air Squats

50-40-30-20-10

Box Jumps
Wall Balls
Kettlebell Swings

200 meter Run after each round

Buy-Out:
100 Burpees

Wear a Weight Vest

B.

TABATA Single leg V ups (REST: Leg raises)

Montag, 30. Mai

10 min work:

8/8 Single Leg Glute Bridges
8/8 Unilateral Abduction
8/8 Touchdown Squats (2x20kg Bumper)
15 Ring Rows

A.

For time:

10-9-8-7-6-5-4-3-2-1
Pull Ups
Box Jumps or Step Ups
Wall Balls 9/6

RX+: start with 12-11-10-9-...

Time Cap: 15 min.

B.

Backsquats

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

Set 1-4 = 2 reps @ 85% (des neuen Wunsch-1RM)
Set 5-7 = 3 reps @ 90% (des neuen Wunsch-1RM)

Time Cap: 15 min.

C.

3 Sets of

12 V-Ups

12 weighted Prone Angels (kleine Hantelscheiben!)

Sonntag, 29. Mai - 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
4 DB Hang Squatz Cleans
8 KB Swings

Rest 4 min between workout parts

Freitag, 27. Mai

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 Workout weight for Bear Complex and Set up Equipment in 10 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 DB reverse Flys
8 strict Pull Ups

D.

Tabata 1

Copenhagen Side Plank

Tabata 2

Monster Walk

Donnerstag, 26. Mai

Warm Up: 400m run

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

Murph Event

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

For time:

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

Ihr könnt die Pull-Ups, Push Ups und Squats wie im Original beschrieben absolvieren, oder in 5 Runden à 20 Pull Ups, 40 Push Ups, 60 Squats, oder in 20 Runden à 5-10-15. Wer eine Gewichtsweste verfügbar hat, darf sie gerne tragen, aber auch Bodyweight ist das Workout echt cool! Habt Spaß!!!

Mittwoch, 25. Mai

10 min work:

10 banded Deadlifts + 10 Sit Ups + 10 Shoulder Dislocates + 10 Ring Rows

A.

16 min EMOM (4 Rounds)

1st: 4-6 Hang Power Snatch

2nd: 6-8 Burpees over Bar (go fast!!!)

3rd: 12 alt. KB Gorilla Rows

4th: 8 Ab Roll Outs

B.

Every 5 min for 20 min. (4 Set)

20/16 Cal Row or Ski Sprint
12 Deadlift
6 Burpees over Bar

>>> go for Speed in every Set

C.

1 Tabata

Handstand or Wall Walk

Dienstag, 24. Mai - Cardio Time

5 min.

20 Single under
5 Med Ball Thruster
3 Burpees
1 Inchworm PU

A.

WORKOUT - TC: 45 min.

BUY IN: 20 Burpees

2 rounds of

100 DU / 200 SU
80 Sit ups
60 Wall Balls
40 Box Jumps
20 Pistols

CASH OUT 20 Burpees

Directly into

AMRAP

200m RUN (alt.: 2 lanes SLED PUSH)
12/10 cal. SPRINT (!) on a cardio machine
5 Push ups

B.

CORE TABATA

Leg lift over DB

Montag, 23. Mai

10 min work:

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

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

A.

24 min EMOM

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

Sonntag, 22. Mai

300 m run

A.

2 Rounds for time in Teams of 2

30 DB Burpees

30 Partner Wall Balls

300m KB Farmers Carry

30 Pull Ups

30 Cal Air Bike

300 m Sandbag Run (Hyrox SB)

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

30 KB Swings 24x16kg

300 m KB Farmers Carry

30 Cal Ski

30 DB Snatch 22,5/15

300 m Sandbag Run (Hyrox SB)

Time Cap: 45 min.

Freitag, 20. Mai

3 min of Cardio

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

A.

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

Single Leg Barbell Romanian Deadlift x 8 reps each side

build up in weight if possible

B.

6 min EMOM

6 Good Mornings

C.

12 min AMRAP

7/7 Single Arm DB Hang Clean & Jerk
7 Toes to Bar
7 Box Jumps
7 DB Sit ups (Variante)

D.

2 Sets of

20 banded Pull Ups

Donnerstag, 19. Mai

3 min on a Cardio Machine

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

+ Squat Mobility

A.

Frontsquats

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

Set 1-4 = 2 reps @ 78% (des neuen Wunsch-1RM)
Set 5-7 = 3 reps @ 83% (des neuen Wunsch-1RM)

B.

Every 4 min. for 16 min.

20/16 Cal Row + 1 Rope Climp + 16 alt. Barbell Overhead Lunges (sc. Backrack)

C.

4 Sets of

6-10 Matador Dips

8/8 Single Arm DB Rows

8 Ab Roll Outs

Mittwoch, 18. Mai

400 m run

5 min with empty Barbell: 10 Deadlift + 10 Press + 10 Backsquats + 10 Ring Rows

A.

Mobility/Stability for Squat

B.

15 min to work up to a heavy Set of

Bear Complex

1 Power Clean

1 Frontsquat

1 Push Press

1 Back Squat

1 behind the neck Push Press

C.

18 min AMRAP

4 Pull Ups
4 Squat Cleans 40/30kg
4 HSPU or Push Ups
4 Toes to Bar
4 Push Press 40/30kg
4 Burpees

D.

if time left

Tabata Plank/Plank Jacks

Dienstag, 17. Mai

400 m run

3 Rounds á: 10 Box Step Ups + 10 Sit Ups + 10 Ring Rows

A.

12 min. for

800 m run

then AMRAP:

1 Lanes Sandbag Lunges
20/16 Cal Ski

directly into...

B.

12 min. for

800 m run

then AMRAP:

2 Rope Climbs
20 DB Box Step Ups alt. (1x22,5/1x15)

directly into...

C.

12 min. for

800 m run

then AMRAP:

10 DB Snatch (alt.)
20 Sit Ups

directly into...

D.

12 min. for

800 m run

then AMRAP:

10 Wall Balls
20/16 Cal Row

Monday, 16. Mai

400 m run

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

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

A.

6 min of.

20 Prone Angels

10 /10 Shoulder Rotations

8/8 Kneeling KB Windmill

B.

Every 2:30 min for 7:50 min

Benchpress

Set 1 = 10 reps @ 50%

Set 2 = 10 reps @ 55%

Set 3 = 10 reps @ 60%

followed by...

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

Benchpress x 2 Reps @ 80-85%

C.

ABS

Every 3 min for 9 min.

10 very slow L-Sit Heel Over

20 V-Ups with alternating arms & legs

30 Flutter Kicks

D.

Flight Simulator "Light"

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

Unbroken Double Unders or Unbroken Single Unders

TC: 10 min.

Sonntag, 15. Mai - Team

400 m run

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

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

In Teams of 2

A.

7 min AMRAP

20 Deadlift 80/50 kg
80 DU / SU

B.

I7 min AMRAP

10 Squat Cleans 50/30kg
6 Wall Walks

C.

I7 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, 13. Mai

400 m run

5 min of:

10/10 Single Arm Kneeling DB Press
10 /10 Single Leg Romanian Deadlift
10 Ring Rows

A.

Every 90 sec for 15 min (10 Sets)

3 Deadlift + 3 Chin Ups (go heavy)

B.

12 min AMRAP:

8 Hang Power Clean 40/30
6 Burpees over Bar
4 Push Press
20 DU or 40 SU

C.

2 Sets of:

20 band assisted Strict Pull Ups

Donnerstag, 12. Mai

3 min on a machine

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 Box Jumps

400 m run
40 Sit Ups

400 m run

40 KB Swings

400 m run

40 DB Benchpress

400 m run

40 Air Squats

400m run

Time Cap: 30 min.

Mittwoch, 11. Mai

3 min of Cardio

4 min. of 10 Ring Rows + 10 alt. Cossack Squats + 10 Plate Snatch

A.

8 min work

8/8 Hip Airplane

10 Hip Flexor Pulls

20/20s Kettlebell Bottom Up Carry

B.

Every 5 min. for 20 min.

15/11 cal. ROW
10/10 DB Snatch (22,5/15kg)
8/8 Single Arm OH Lunge (22,5/15kg)

C.

Frontsquats

Every 1,5 min. for 13,5 min. (9 Sets)

Set 1-5 = 2 reps @ 70% (des neuen Wunsch-1RM)
Set 6-8 = 3 reps @ 75% (des neuen Wunsch-1RM)

Dienstag, 10. Mai

5 min.

20 SU
10 air Squats
5 Inchworm PU

A.

Workout For Time - TC 50 min.

50-40-30-20-10

DU
Sit ups
Burpees
Box Jump Over
Wall Balls

*200m run After Each exercise

*400m run After Each Round

Montag, 9. Mai

400 m run

then 5 min. of:

10/10 Single Arm Kneeling DB Press
5 Burpees
10 Ring Rows

A.

in 10 min work up to a set of 4 Shoulder Press

then...

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

4 Shoulder Press @ 90-95%

B.

14 min. AMRAP

6 Pull Ups or 3 Muscle Ups
6 HSPU or Push Ups
6 Box Jumps

Finish each Round with 25 Double or 50 Single Under

C.

3 Sets of

30/30 sec Single Arm KB Front Rack Carry
20 Superman/women (in 60 sec)

rest as needed

Sonntag, 8. Mai

400 m run

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

2 Rounds: 10 Jumping Lunges + 10 Ring Rows

Set up weight and Equipment in 10 min

A.

The (running) 7 in Teams of 2

7 Rounds for time (TC: 42 min.)

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

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, 6. Mai

400 m run

2 Rounds: 5 Inchworm Push Ups + 15 Ring Rows

A.

2 Rounds for time

TC: 30 min.

20 Double Under / 40 Single Unders

10 DB Burpees

200 m run

20 KB Swings

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

200 m run

20 DB Snatch (alt.)

10 Pull Ups (RX+: 4 Muscle Ups)

200m run

20 DB Box Step Ups (1 DB)

10 DB Push Press

200 m run

B.

Backsquats

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

Set 1-4 = 2 reps @ 81% (des neuen Wunsch-1RM Front Squat)
Set 5-7 = 3 reps @ 86% (des neuen Wunsch-1RM Front Squat)

Donnerstag, 5. Mai

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

2 Rounds: 5 Inchworm Push Ups + 10 Lunges

With empty Barbell:

10 Deadlift, 10 Shoulder Press, 10 Back Squats
10 Muscle Clean + 5 Front Squats
10 Hang 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)

18/12 Cal Air Bike

8 Hang Power Cleans 60/40kg

8 Barfacing Burpees

Goal: go consistent on Air Bike

B.

6 min AMRAP (goal: EMOM or faster)

3 HSPU
6 KB Swings
9 Sit Ups

A.

Every 3 min. for 9 min (3 Sets)

8/8 Single Arm DB Rows on Bench
8/8 DB Single Leg Glute Bridges

Mittwoch, 4. 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 4 Benchpress

then...

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

4 Benchpress @ 90-95%

B.

7 min EMOM

8 Deadlift @ 50% of 1 RM + 4 Burpees over Bar

C.

6 Sets of

1 Lanes of Rope Pull
8 Wall Balls

rest as needed

Dienstag, 3. Mai

400m RUN
3 rounds: 10 Box Step ups + 3 Inchworm Push ups

A.

WORKOUT: 3 x AMRAP a 14 min. with 2 min. REST

AMRAP 1:

2 lanes SLED PUSH
20 Wall Balls
200m SKI/ROW

AMRAP 2:

2 Rope Climbs
20 Russian Twists
200m RUN

AMRAP 3:

2 Burpee Pull ups (Sc. Jumping PU/ Ring Rows)
20 DB (1) Box Step ups
200 SU/ 100 DU

B.

Tabata: Plank Shoulder Tabs

Montag, 2. Mai

1,5 min row - 30 sec. rest

1,5 min ski - 30 sec. rest

1,5 min in deep Squat Position - 30 sec. rest

1,5 min bike - 30 sec. rest

A.

Tabata 1: Monster Walk

Tabata 2: Copenhagen Plank

B.

13 min. AMRAP

3 HSPU (sc. 6 Push Ups)

6 Toes to Bar

9 Box Jumps or Step Ups

12 Sit Ups

C.

Frontsquats

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

Set 1-4 = 2 reps @ 75% (des neuen Wunsch-1RM)
Set 5-7 = 3 reps @ 80% (des neuen Wunsch-1RM)

Sonntag, 1. Mai

400 m run

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

A.

For Time (with a Partner)

Buy-In: 1500 meter Ski or Row

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

200 m Partner run

1000 m Ski or Row

Then, 5 Rounds of:
20 Pull Ups
20 Push Press

100 DU or 200 SU

50 Cal Air Bike

Time Cap: 45 min.

Freitag, 29. April

400 m run

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

A.

Every 3 min. for 12 min.

1 all out Set Benchpress (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

Donnerstag, 28. April

6 min.

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

A.

20 min. EMOM

1st: 1st: 6-12 TTB / HKR
2nd: 8-10 Box Jumps or Step Ups
3rd: 30-50 DU/SU
4th: 5-10 Pull Ups or Ring Rows or 2-5 Muscle Ups
5th: rest

B.

12 min AMRAP

5 Hang Power Clean
6 Burpees over Bar
7 Wall Balls

C.

Tabata

Barbell Biceps Curls

Mittwoch, 27. April

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 Hang Power Clean, 10 Press, 10 Backsquats

(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)

A.

In 12 min. build up to a heavy Set of

2 Power Clean (touch´n go)

B.

5 Rounds for time of:

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

Time Cap: 25 min.

Dienstag, 26. April

5 min.: 20 Single under + 10 Box Step ups + 5 Med Ball Thruster

2 rounds of 4 AMRAPS a 5 min. with 1 min. REST

A.

4 min AMC

ROW/SKI/AB for cal.

B.
4 min AMRAP

20 DU/ 40 SU
10 Sit Ups

C.
4 min AMRAP

10 Wall Balls
5 Burpees

D.
4 min AMRAP

5 Push Ups
5 Burpee Box Jump over

(Tabata: Plankjacks (RX+: Plank in Rest))

Montag, 25. April

3 Rounds of

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

+ Shoulder Mobility

A.

Every 2 min for 12 min.

Shoulder Press

Set 1 = 10 reps @ 50%

Set 2 = 8 reps @ 60%

Set 3 = 6 reps @ 70%

Set 4 = 5 reps @ 75%

into Push Press

Set 5 = 8 reps (go heavy)

Set 6 = 8 reps ( go heavy)

B.

7 min. for max reps & weight

Hang Power Clean

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.

Sonntag 24. April

3 min of Cardio

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

A.

20 min AMRAP

200 meter Partner Run
20 Clean-and-Jerks (50/30kg)
20 Burpee Box Jump Overs (24/20 in)

20 Toes to Bar

4 min rest

20 min AMRAP

200 m Partner Run

60 Double or 120 Single Unders

40 Wall Balls 9/6
20 Power Snatches 30/20kg

Freitag, 22. April

3 min of Cardio

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

A.

20 min work for Strength

8 Pendlay Rows
8 Plate weighted Sit Ups
8 Overhead Front Stepping Lunges (sc. Backrack)
8/6 Cal on AB Sprint
8 DB Biceps Curls each arm

B.

8 min EMOM

3 Hang Power Clean + 3 Front Squats + 3 Burpees over Bar

C.

1 Tabata

work Single Leg V-Ups / rest Leg Raises

Donnerstag, 21. April

400m run

4 min of: 10/10 Single Arm DB Press + 10 Ring Rows + 10 DB Squats

6 min of building Milo: 8 Half Prone Angels + 8/8 External Rotation Press + 8/8 Turkish Sit Ups

A.

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

then:

Every 1:30 for 9 min.

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

B.

18 min AMRAP

200 m run
20 Push Ups or 10 HSPU or 3 Wall Walks
20 Sit Ups
20 Double Unders

Mittwoch, 20. April

400m run

4 min of: 10 DB Deadlift + 10 Ring Rows + 10 Lunges

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

A.

Every 3 min. for 15 min.

8 Deadlift + 8/8 Lunges

B.

14 min AMRAP

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

Dienstag, 19. April

400m Run
2 rounds
5 Inchworm Push Ups
5 Air Squats
5 Ring Rows

A. Burpee Bonanza

TC: 15 min.

25 Burpee Box Jump Overs

1 min. Rest

25 Bar Facing Burpees

1 min. Rest

25 Burpees to Target

1 min Rest

25 Burpee Broad Jumps

4 min. REST

B. AMRAP for 30 min.

200m RUN
20 Wall Balls
20 Sit Ups

After 15 min. into

200m RUN
12/10 cal. ROW
10/8 cal. SKI

Donnerstag, 14. April

3 min of Cardio

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

A. Max Out

IIn 12 min. build up to:

Thruster x 5 heavy reps

this is designed to be the extended warm up!

B. Running

20 min AMRAP

400 m run

40 Double Unders

4 Muscle Ups or 8 Pull Ups

C.

1 Tabata Plank/Hollow Rock

Mittwoch, 13. April

3 min of Cardio

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

+ Squat Mobility

A.

Find a 1 RM Frontsquat for the Day in 15 min.

B.

8 min EMOM

1st: 6-12 Pull Ups
2nd: 6-12 Toes to Bar

C. Kettlebell Workout

4 Rounds for time of:

8 KB Clean & Jerk left /8 KB Clean & Jerk right
8 KB Snatch left / 8 KB Snatch right
8 KB Press left / 8 KB Press right
8 Burpees

Time Cap: 12 min.

Dienstag, 12. April

1 Tabata: SU or DU

A. Cardio Workout

FOR TIME - TC: 50 min.

400m RUN

10 DB Thruster