CrossFit Bad Marienberg
powered by Atlas Sport
Vor der Heeg 3
56470 Bad Marienberg (Eichenstruth)
Tel.: +49 177-7240851
info@crossfit-badmarienberg.de
Dienstag, 6. Juni - Hyrox Team
A.
WORKOUT: WORK 13 min. / REST: 2 min.
1.
400m TEAM RUN
50/40 cal. ROW 400m TEAM RUN
In remaining time:
AMRAP:
2.
400m TEAM RUN
45/35 cal. SKI 400m TEAM RUN
In remaining time:
AMRAP:
3.
400m TEAM RUN
50/40 cal. ROW 400m TEAM RUN
In remaining time:
AMRAP:
4.
400m TEAM RUN
45/35 cal. SKI 400m TEAM RUN
In remaining time:
AMRAP:
B.
CORE TABATA
Dienstag, 30. Mai - Hyrox Team
Warm up Game
A.
Workout AMRAP 17 min. WORK / 3 min. REST
1.
2.
3.
B.
Core-Tabata
Dienstag, 23. Mai - Hyrox Team
Warm up Game
A.
Workout in Teams of 2
TC: 55 min.
800m Team RUN
80 Burpee Box Jump Over
400m RUN (A)/200m KB/DB Farmers Walk (B)
160 Wall Balls
400m RUN (B)/200m KB/DB Farmers Walk (A)
8 lanes SLED PULL
800m Team RUN
80 cal. SKI/ROW
400m RUN (A) /200m KB/DB Farmers Walk (B)
160 DU/ 320 SU
400m RUN (B)/200m KB/DB Farmers Walk (A)
80 Sit ups
800m Team RUN
8 lanes SLED PUSH
400m RUN (A)/200m KB/DB Farmers Walk (B)
160 lunges
400m RUN (B)/200m KB/DB Farmers Walk (A)
80 Push ups
800m Team RUN
*Amrepsap Burpees
B.
Core-Tabata
Heels over DB
Dienstag, 16. Mai - Hyrox Team
Warm up Game
A.
Workout in Teams of 2
For Time - TC 60 min.
Buy-In: 100 Air Squats syn.
80-60-40-20
400m Team-Run after each round
Buy-Out: 100 Burpees
*Ammap
Row/ Ski for meters
B.
Core - TABATA
Single leg V ups / REST: Leg raises
Freitag, 12. Mai - Hyrox Team
3 Rounds
A.
Teams of 2
1000 m Run
10 L Barrow
200 m Run
200 Sit Ups
200 m Run
100 TTB/HKR
200 m Run
400 m KBW
200 m Run
200 WB
200 m Run
10 L SBL
1000 m Run
Dienstag, 8. Mai - Hyrox Team
In teams of 3
WORK: 18 min. REST: 2 min.
A.
ROW for meters
AMRAP: 2 lanes Burpee Broad Jumps syn.
2 lanes SB Lunges syn.
10 Box Jumps syn.
B.
SKI for meters
AMRAP
2 lanes SLED PULL
2 lanes SLED PUSH
C.
RUN/ BIKE ERG for meters
AMRAP
10 syn. Wall Balls
20 Partner Sit ups
CORE TABATA
Freitag, 25. Mai - Hyrox Team
Teams of 2
1000 m Run
12 L Sled Push
400 m Run
2000 m AB legless
60 Box Jump
400 m Run
1000 m Row
200 Sit Ups
400 m Run
10 L SBL
80 Push Ups
400 m Run
400 m KBW
400 m Run
10 L Hurdle Jump
400 m Run
TC 70 min
Dienstag, 2. Mai - Hyrox Team
2 x 4 x 5 min. AMRAP with 1 ½ min. REST
Teams of 2
1)
SLED Pull & Push
2)
20 Wall Balls
2 lanes KB Farmers Walk syn.
3)
ROW/SKI for cal. *switch every 150m
4)
2 lanes Burpee Broad Jumps
1 lane weighted lunges syn.
Freitag, 28. April - Hyrox Team
Teams of 2
1000 m Run
2000 m Ski Erg
KB Hold
200 m Run
40 Partner Sit Ups mit WB
400 m Run
100 WB
200 m Run
12 l SBL
400 m Run
10 L Sled Push
200 m Run
2000 m Row
Plank
1000 m Run
Dienstag, 25. April - Hyrox Team
Workout in Teams of 4
3 x
Amrap: 17 min.
Rest: 3 min.
A.
200m Med Ball Team Run
20 Partner Wall Balls
X Partner Sit ups
B.
20 Burpees (as fast as you can)
400m ROW
X lanes Shuttle Run
C.
400m Team Run (4)
2 lanes Sled Push
X syn. Air Squats
Freitag, 21. April - Hyrox Team
Warm Up Game
A.
Workout in Teams of 2
TC 60 min
1000 m Run (A&B)
4000 m Airbike / KB Walk
400 m Run
100 Patner Sit Ups
400 m Run
100 Box Step Over
400 m Run
10 Rounds Sled Pull/Push
400 m Run
2000 m Row / Hurdle Jumps
400 m Run
1000 m Ski Erg / Plank
400 m Run
Dienstag, 18. April - Hyrox Team
Warm Up Game
A.
Workout in Teams of 2 - TC 60 min.
800m RUN
200 Wall Balls (9/6)
1000m SKI/ROW *Farmers Carry
200 Alternating Back Stepping Lunges (weighted with DB)
800m RUN
100 Burpees
1000m SKI/ROW *Farmers Carry
100 Box Jumps
800m Run
20 lanes SLED PUSH
1000m SKI/ROW *Farmers Carry
200 KB Swings
*
AMRAP
10 Push ups
20 Air Squats
30 Sit ups
B.
CORE Tabata
Dienstag, 04. April - Hyrox Team
Warm Up Game
A.
WORKOUT in TEAMS of 3
17 min. WORK
3 min. REST
1.
Every time you change: 5 syn. Burpees
2.
Every time you change: 5 syn. Push ups
3.
Every time you change: 5 Air Squats syn.
B.
CORE Tabata
Dienstag, 29. März - Hyrox Team
WORKOUT in Teams of 2
WORK: 18 min.
REST: 2 min.
A.
1500 m ROW
AMRAP:
B.
AMRAP:
C.
1300m SKI
AMRAP:
A completes one round - B does KB Farmers walk
*10 syn. air squats after each round
D.
CORE
3 rounds 30/15 sec.
Dienstag, 21. März - Hyrox Team
„Synchro Warm up“ Game
Workout: 11 min. WORK / 2 min. REST
A.
150m ROW (Sprint)
3 Burpees syn.
6 Box Step Over
B.
1-2-3-4….
lanes Burpee Shuttle Run syn.
10-10-10….
Wall Balls
C.
1 lane Sled Pull
10 Plate OH lunges syn.
waiting in Deep Squat
D.
100m SKI (Sprint)
4 DB Single Arm Devil Presses syn.
waiting in Front leaning Rest
E.
2-4-6-8-10-12…
Burpees over Planking Partner
2-2-2… lanes KB Farmers Walk syn.
Dienstag, 14. März
Hyrox Team
Clock runs for 60 min.
150 cal. SKI
Every time you break: 20 back stepping Lunges syn.
15 lanes SLED PUSH heavy
Every time you break: 3 lanes KB Farmers Walk syn.
150 cal. ROW
Every time you break: 5 Push ups syn.
15 lanes Burpee Broad Jumps
Every time you break: 15 Partner Sit ups
150 Wall Balls
Every time you break: 5 lanes Shuttle Run syn.
Dienstag, 07. März
Hyrox Team
12 min. AMRAP / 3 min. REST
AMRAP1
500m ROW (Wall Sit) 20 Box Jumps
10 slow leg raises syn.
AMRAP3
400m SKI (Plank)
20 Wall Balls
10 Push ups syn.
AMRAP2
4 lanes BBJ
6 lanes SB lunges
8 lanes KB FW syn.
AMRAP4
2 lanes SLED Pull heavy
4 lanes SLED Push heavy
Dienstag, 28. Februar
Hyrox Team
WORKOUT FOR TIME TC: 60 min.
1000m ROW
1000m SKI
1000m ROW
1000m SKI
Dienstag, 21. Februar
Hyrox Team
WORK: every 4 min. for 16 min.
REST: 3 min.
A.
500m ROW
25 Partner Sit ups
B.
400m SKI
20 Wall Balls syn.
C.
8 lanes SLED PUSH
4 lanes SLED Pull
If Time: Core-Tabata
Dienstag, 14. Februar
Hyrox Team inkl. Einsteiger
Tunnel Game with Med Ball
16 min. WORK / 4 min. REST
A.
Buy in:
30 Burpees over Buddy
AMRAP (igyg)
B.
AMRAP
500m SKI *Barbell Hold
C.
ROW for cal.
2 rounds of
Dienstag, 06. Februar
Team
18 min. WORK
2 min. REST
AMRAP 1
AMcalAP ROW
AMRAP:
AMRAP 2
AMcalAP SKI
AMRAP:
AMRAP 3
AMmAP BIKE/RUN
AMRAP:
Dienstag, 31. Januar
A. "Nash"
EMOM 10
15 syn. Wall Balls
2 min. REST
EMOM 10
10 syn. Burpee Broad Jumps
2 min. REST
EMOM 10
12 cal. ROW A / SKI B
*Skalierung: weniger Wiederholungen, wenn Pausenzeit zu kurz (mind. 10 sec. Pause)
4 min rest
B.
AMRAP - 15 min.
Dienstag, 24. Januar
WORKOUT in Teams of 2
A.
17 min. „STRENGTH“
5 min. AMRAP SLED PULL (go heavy)
Rest 1 min.
5 min. AMRAP SLED PUSH (go heavy)
Rest: 1 min.
5 min. AMRAP KB Farmers Walk (go heavy)
REST: 4 min.
B.
17 min. „SKILL“
AMRAP
15 Wall Balls
10 SB Lunges syn.
5 Burpees
REST: 4 min.
C.
17 min. „CARDIO“
8 min. AMCALAP SKI *PLANK HOLD
1 min. REST
8 min. AMCALAP ROW * HOLLOW HOLD
Dienstag, 17. Januar
Workout
Teams of 2 - Clock runs 60 min.
Buy in: 2000m row (Partner holds Wall Sit)
AMRAP 1
40 Wall Balls
40 Sit Ups
40 Burpee Box Jump over
40 Push Ups
after 30 min. ...
Buy in: 2000m ski (Partner holds Front leaning rest)
AMRAP 2
4 lanes SLED Pull and PUSH
40 cal. air Bike
4 lanes SB lunges
40 KB Swings
Every 5 min. do 5 syn. Air squats
Dienstag, 10. Januar
EMOM 6:
1. Hurdle Sprint
2. 6 Med Ball Thruster + 3 Inchworm Push ups
WORKOUT - Teams of 2
4 x AMRAP
WORK: 12 min. / REST: 3 min.
1.
2.
3.
4.
Dienstag, 03. Januar
WORKOUT In teams of 4
WORK: 20 min.
REST: 2 min.
A.
1500m ROW *Wall Sit
AMRAP
B.
1200m SKI *Plank Hold
AMRAP
C.
400 SU / 200 DU *Dead Hang at Pull up Bar
AMRAP
Dienstag, 27. Dezember
EMOM 6
1. Hurdle Sprint
2. 20 Shoulder Taps and 20 Mountain Climber
3. 3 Inchworm Push Ups & 10 Air Squats
1.
"Burn the Christmas Cookies in a Team”
18 min. WORK
2 min. REST
AMRAP 1
15 cal. ROW *KB Farmers Hold
15 Partner Sit Ups
15 cal. ROW *KB Farmers Hold
15 syn. Air Squats
AMRAP 2
100 Single Under *Hurdle Sprint
10 Wall Balls syn.
100 Single Under *Hurdle Sprint
10 Box Jumps syn.
AMRAP 3
12 cal. SKI *PLANK
1 lane BBJ syn.
12 cal. SKI *PLANK
2 lanes SLED PUSH
Dienstag, 20. Dezember
WORKOUT in teams of 3
1.
8 min. x 3
1 ROW
2 and 3 IGYG
4 lanes SLED PUSH
4 lanes SB Lunges
4 lanes Farmers Carry
REST: 1 min. between
REST: 2 min.
2.
8 min. x 3
1 SKI
2 and 3 IGYG
10 Burpee Broad Jumps
20 Wall Balls
30 Sit ups
REST: 1 min. between
Core
9 min. EMOM
1st: KB Crunch Grip L Crunches
2nd: KB Crush Grip Hollow Flutters
3rd: KB Single Arm Cross Body Crunches
Dienstag, 13. Dezember0
Warm Up:
Warm Up Game "Funnel Tag"
Penalty: 5 Burpees
A.
Workout in teams of 2
For Time (TC: 55 min.)
200/180 cal. SKI/ROW
50 KB Swings syn.
75 Partner Wall Balls
100 DB/KB OH lunges (1 KB)
3 rounds
200/180 cal. SKI/ROW
75 Partner Sit ups
100 Box Jump over
200 DU / 300 SU
*every 7 min. perform 5 syn. Air Squats
In remaining Time:
Dienstag, 06. Dezember0
Warm Up:
Warm Up Game "Funnel Tag"
Penalty: 5 Burpees
A.
Workout in Teams of 3 – TC: 60 min.
2022m ROW
*
6 Burpees (1:1)
12 Box Jump (Step) Over (1:1)
22 lanes KB Farmers Carry
REST: 2 min.
2022m SKI
*
6 Partner Wall Balls
12 Partner Sit ups
22 lanes SLED PUSH
REST: 2 min.
2022m ROW
*
6 Rope Climbs (1:1)
12 Lunges syn.
22 lanes Hurdle Sprint
REST: 2 min.
2022m SKI
*
6 Push ups (1:1)
12 Air Squats syn.
Dienstag, 29. November
A.
WORKOUT In teams of 2
13 min. WORK / 2 min. REST
AMRAP 1
AMRAP 2
AMRAP 3
AMRAP 4
Freitag, 25. November
10 min Work, 1 min Rest
A.
400 m Run
20 HR Push Ups
20 BJO
B.
400 Ski Erg
40 Sit Ups
40 WB
C.
400 m Row
4 L Sled Push/Pull
D.
400 m AB
40 SBL
20 BJ
E.
400 m Ski Erg
20 DB Thruster
20 V-Ups
Freitag, 18. November
2 min row
2 min ski
2 min bike
A.
10 min for
25 Rounds of KB Farmers Carry
+ max reps Sandbag Box Step Ups
B.
10 min for
1500/1000 m row
+ max reps Sandbag Box Step Ups
C.
10 min for
100 Wall Balls (light Wall Ball! / Try to go unbroken!)
+ max reps Sandbag Box Step Ups
D.
10 min for
1500/1000 m ski
+ max reps Sandbag Box Step Ups
Dienstag, 15. November - Team
WORKOUT in Teams of 3
A.
AMRAP 25 min.
ROW for Meters
Synchro reps of
- at 2000m REST for 1 min.
ROW for Meters
Synchro reps of
- at 4000m REST for 1 min.
ROW for Meters
Synchro reps of
- at 6000m REST for 1 min.
REST: 5 min.
B.
AMRAP 25 min.
Freitag, 11. November
Warmup 1000 m Run
2 Rounds 10 PU/ 20 AS/ 20 Jumping Jacks
10 min Work, 2 min Rest
A.
500 m Row
30 Sit Ups
30 Russian Twist
20 TTB or HKR
B.
500 m Ski Erg
20 Box Jump Over
20 Glute Bridges
20 Lunges
C.
500 m Row
30 KBS
30 Goblet Squats
30 KB Deadlift
D.
500 m Ski Erg
4 L Sled Push/Pull
Dienstag, 8. November - Team
Laureles – HYROX Workout
8 min. AMRAPS
1 min. REST between A + B and C + D and E + F
2 min REST between B + C and after D
A.
20 Burpees
ROW
B.
40 Lunges
SKI ERG
C.
40 Wall Balls
ROW
D.
40 Sit ups
SKI ERG
----------------------------------------------------------
E.
2 lanes SLED PUSH
BBJ
F.
12/10 cal. AB
KB Farmers Walk
Freitag, 4. November
WORKOUT in teams of 2 (FT: 45 min.)
1000m ROW (KB Hold)
4 rounds
1000m SKI (Plank Hold)
4 rounds
250 Double Under / 500 Single Under
4 rounds
If you finish before TC:
AMRAP
Dienstag, 28. Oktober
10 min Work, 1 min Rest
A.
250 m Row
30 WB
10 HR Push Ups
B.
250 m SkiErg
30 SBL
10 V-Ups
C.
500 m AB
30 DB Snatch
20 OHS
D.
250 m Row
6 L. Sled Push/Pull
E.
250 m SkiErg
1 L SB Pull
1 L BBJ
Dienstag, 25. Oktober
8 min Work, 2 min Rest
A.
FOR TIME - TC 50 min.
Buy in 100 Air Squats
50-40-30-20-10
*10 syn. Burpees after each round
Cash out:
10 lanes SLED Pull & Push
AMRAP:
B. CORE
2 rounds 40 sec. WORK with 20 sec. REST
Freitag, 21. Oktober
8 min Work, 2 min Rest
A.
B.
C.
D.
E.
F.
Dienstag, 18. Oktober
5 min.
A.
Workout in Teams of 2
10 min. WORK / 2 min. REST
AMRAP 1
AMRAP 2
AMRAP 3
AMRAP 4
AMRAP 5
B.
Tabata Core
Freitag, 14. Oktober
Warmup
800 m Run + 500 m Row
2 Rounds:
A.
WOD. PFT for Time:
B.
Tabata Core
Dienstag, 11. Oktober
2 rounds - 45sec ON / 15sec OFF
A.
Workout in Teams of 2
TC: 50 min.
50-40-30-20-10
>> 10 (2/2) lanes Hurdle Sprint after each round or 200m Team RUN
4 min. REST
10-20-30-40-50
>>10 syn. Push ups and 4 lanes sled Push after each round
B.
Tabata Core
Freitag, 07. Oktober
400 m Run
400 m Run
400 m Run
400 m Run
400 m Run
400 Run
400 m Run
400 m Run
Dienstag, 04. Oktober
Warm up:
3 min.: CARDIO machine
3 min.: 5 Med Ball Thruster, 2 Inchworm Push ups, 5 Scap Push ups
A.
WORKOUT in teams of 2:
For Time in 60 min.
2500/2000m ROW
switch every 250m and do 3 syn. Burpees or every 500m and do 6 syn. Burpees
5 rounds of
(switch AB every 10 cal. and do 3 syn. Burpees or every 20 cal. and do 6 syn. Burpees)
5 rounds of
(switch Ski Erg every 250m and do 3 syn. Burpees or every 500m and do 6 syn. Burpees)
5 rounds of
if you finish before TC:
AMRAP:
Freitag, 30. September
Warm up:
EMOM 8
1) ROW
2) SKI
Stretching
A.
WORKOUT
every 5 min for 45 min.
A, D, G
B, E, H
C, F, I
Montag, 26. September
A.
WORKOUT FOR TIME IN TEAMS of 2 - TC: 60 min.
1200/1000m ROW/SKI *SIDE PLANK LEFT
90 Double DB Shoulder Press
90 alt. DB Hang Snatches
90 Double DB Deadlift
1200/1000m ROW/SKI *SIDE PLANK RIGHT
60 Push ups
60 Pistols
60 Slam Balls
1200/1000m ROW/SKI *PLANK
90 Sit ups
90 KB Swings
90 Wall Balls
1200/1000m ROW/SKI *HOLLOW HOLD
60 Burpees
60 Pull ups
60 Box Jump Over
1200/1000m ROW/SKI *SUPERMAN
9 lanes Broad Jumps
9 lanes lunges
9 lanes SLED Push
*
10/8 cal. AB
20 DU
Freitag, 23. September
A.
1200 m Run
1500 m Ski Erg
1200 m Run
300 m KBW
1200 m Run
8 L. BBJ
1200 m Run
100/75 WB
1200 m Run
Dienstag, 20. September - Team
1 min Sinle Unders
1 min Box Step Ups
1 min Plank
1 min Inchworm Push Ups
1 min Shoulder Dislocates
A.
11 min AMRAP
1 lane Sled Push (Partner A schiebt Partner B)
1 Lane Sled Push (Partner B fährt Partner A)
1 Lane Sandbag Lunges Partner A
1 Lane Sandbag Lunges Partner B
3 min rest
B.
11 min AMRAP
200/150 m ski (Partner A)
x m row (Partner B)
10 SitUps sync.
switch after each Round
3 min rest
C.
11 min AMRAP
8 Burpee Box Jump Over (Partner A)
x lanes or rounds of KB Farmers Carry (2x22,5/2x16kg) (Partner B)
10 Wall Balls sync.
switch after each round
3 min rest
D.
11 min AMRAP
20 Air Squats (Partner A)
x Push Ups (Partner B)
5 Burpees sync.
switch after each round
Freitag, 16. September
A.
1200 m Run
1200 m Run
1200 m Run
1200 m Run
400 m Run
TC 60 min
Dienstag, 12. September
Tabata Single Under
A.
4 AMRAPs a 12 min.
Rest: 2 min.
AMRAP 1
AMRAP 2
AMRAP 3
AMRAP 4
B.
3 rounds 45 sec Work 15 sec Rest
Dienstag, 06. September
A.
WORKOUT in teams of 3/4 - TC: 60 min.
BUY IN:
3000/2500m ROW/SKI
collect lanes SLED PULL
KB Farmers Carry
AMRAP:
*400 RUN
B.
CORE: Tabata
Dienstag, 30. August
A.
HOT START - 10 min. AMRAP
2 Wall Balls - Partner 1
2 Synchronized Burpees
2 Wall Ball- Partner 2
2 Synchronized Burpees
4 Wall Balls - Partner 1
4 Synchronized Burpees
4 Wall Balls - Partner 2
4 Synchronized Burpees
6 Wall Balls - Partner 1
6 Synchronized Burpees
6 Wall Balls - Partner 2
6 Synchronized Burpees
…
Rest: 4 min.
B.
FOR TIME, TC: 22 min.
ACCUMULATE
200 cal. ROW/SKI *Partner holds KB)
every 2 min.
5 syn. Air Squats
In remaining time:
AMRAP
*finish 1 complete round
REST: 4 min.
C.
AMRAP 22 min.
Freitag, 26. August
A.
1000 m Run
1000 m Ski/Row or 2000 m AB
50 WB
800 m Run
600 m Run
400 m Run
600 m Run
800 m Run
1000 m Run
TC 60 min
Dienstag, 23. August
200m RUN
2 rounds of: 10 Med Ball Thruster + 10 Box Step ups + 10 scap. Push ups
A.
WORKOUT in TEAMS of 3
4 x AMRAP a 14 min.
2 min. REST
1.
250/200m ROW
Sit Ups
Plank Hold
2.
200m RUN
KB Swings
KB Farmers Carry
3.
15/12 cal. SKI
SLED PULL
SLED PUSH
4.
200m RUN
Burpees
Wall Balls
Freitag, 19. August
In Teams of 2
For time - TC: 60 min.
1000 m Ski Erg
1000 m Row
after each exercise, 200 m Run
Dienstag, 16. August - Team
4 x
12 min. AMRAPs with 2 min. REST
A. "Everest" - TC: 60 min.
If you finish before TC:
AMRAP
B.
TABATA CORE
Dienstag, 9. August - Team
4 x
12 min. AMRAPs with 2 min. REST
1.
synchron
2.
igyg
3.
synchron
4.
igyg
Freitag, 29. Juli - Teamclass mit CrossFit Einsteigern
WORKOUT in Teams of 2
15 min AMRAPs
2 min REST
A.
200m RUN
20 Wall Balls
20 SB Lunges syn.
B.
10/8 cal. Row/ Ski syn.
1 lane Sled pull and Push
C.
200m RUN
1 lane Burpee Broad Jumps
100m KB Farmers Walk syn.
*every 3 min. 3 Burpees Syn.
Dienstag, 26. Juli
A.
WORKOUT in Teams of 2
TC: 55 min.
Sprint-Workout
BUY IN: 2000/1600m ROW/SKI
400m TEAM RUN
400m TEAM RUN
400m TEAM RUN
CASH OUT: 2000/1600m ROW/SKI
B.
Tabata Core
Freitag, 22. Juli
Sprint Workout
Sprint-Workout
1 min Exercise
200 m Sprint
1 min Rest
Exercise:
Freitag, 17. Juli
3 x 15 min. WORK / 3 min. REST
A.
EMOM 15
B.
AMRAP 15
5-10-15-20-25-...
3-3-3-3-3-...
C.
FOR TIME – TC 15 min.
5 rounds
Dienstag, 12. Juli
A.
iWorkout In teams of 2
18 min. WORK (AMRAPS) / 2 min. REST
BUY in: 1000m RUN (200m slow, 200m fast)
1. AMRAP
2. AMRAP
3.
AMRAP
B. Core Tabata
Freitag, 07. Juli
A.
inTeams of 2/3
Buy In:
1000 m Run
10 min Work / 1 min Rest
Amrap 1
Ski Erg / 200 m Run
Amrap 2
Sled Push / 200 m Run
Amrap 3
Row / 200 m Run
Amrap 4
Sled Pull / 200 m Run
Amrap 5
Airbike / 200 m Run
One works, one runs.
Dienstag, 05. Juli
Tabata Single under
A.
Workout in Teams of 2 - TC 60 min.
Buy-In: 2000m ROW/SKI /KB-Hold
*split as you want
B.
Core Tabata
Montag, 28. Juni
Tabata Single under
2 rounds: 10 Med Ball Thruster + 10 Box Step ups + 5 Inchworm PU
A.
Workout in Teams of 2 - TC: 60 min.
1000m RUN
200m RUN
200m RUN
200m RUN
1000m RUN
200m RUN
200m RUN
200m RUN
1000m RUN
*
AMRAP 10 cal AB
200m KB Farmers Walk
B.
Core Tabata
Flutter Kicks / Hollow Hold
Freitag, 24. Juni
Workout
For time
* outside
** jump over 2 Lines 90cm apart
*** alternating / start with 2 feet behind the line
Dienstag, 21. Juni - TEAM
400m RUN
The Junkyard Dog
A.
WORKOUT in TEAMS of 2
Clock runs 60 min.
*you can wear a weightvest
AMRAP A 0-20 min.
AMRAP B 21-40 min.
AMRAP C 41-60 min.
every 5 min. perform 5 syn. Burpees (as fast as possible)
Dienstag, 14. Juni - TEAM
400m RUN
3 Rounds á 10 Ring Rows + 10 Box Step Ups + 4 Inchworm Push Ups400m Run
Mobility (Waden, Schultern, Squat)
A.
WORKOUT in Teams of 2
TC: 60 min.
800m TEAM RUN
200m TEAM RUN
200m TEAM RUN
200m TEAM RUN
200m TEAM RUN
10 x 100m SPRINT igyg
200m TEAM RUN
200m TEAM RUN
200m TEAM RUN
200m TEAM RUN
800m TEAM RUN
*
ROW/ SKI for cal.
2 lanes Sled Push and Pull
RX+ Weight vest
B.
CORE
3 r. 45 sec. WORK 15 sec. REST
Freitag, 10. Juni
400m RUN
3 Rounds á 10 Ring Rows + 10 Box Step Ups + 4 Inchworm Push Ups
A.
3 Rounds of 5 min. work on each Set Up
Dienstag, 07. Juni
400m RUN
The Junkyard Dog
A.
Workout in Teams of 2
3 x
18 min. WORK - 2 min. REST
1.
800m Team RUN
30 - 30 - 30
In remaining Time AMRAP:
X x 200m Team RUN
2.
1000m ROW/SKI
30 - 30 - 30
In remaining Time
X x 200m Team RUN
3.
80 cal. AB
4 - 4 -4 lanes
In remaining Time
X x 200m Team RUN
B.
Core Tabata
Freitag, 03. Juni
A.
1000 m Run
800 m Run
600 m Run
400 m Run
600 m Run
800 m Run
1000 m Run
TC 60 min
Dienstag, 31. Mai
Warm up:
Tabata on a Cardio Machine
A. Batman "CF BMG Team Version"
For Time - TC 75 min.
Buy-In:
100 Air Squats
100-80-60-40-20
200 meter Team-Run after each round
Buy-Out:
100 Burpees
Wear a Weight Vest
B.
TABATA Single leg V ups (REST: Leg raises)
Freitag, 27. Mai
A.
WORKOUT
400m run
400m run
400m run
400m run
400m run
400m run
400m run
400m run
Dienstag, 24. Mai - Team
A.
WORKOUT in TEAMS of 2 - TC 60 min.
SKI/ ROW for cal.
min. 1-30 SKI
REST: 2 min.
31-60 ROW
*
AMRAP
Freitag, 20. Mai - Einzel
2 Rounds
20 AS/ 5 Inchworm
20 Russian Twist
AMRAP 8 min Work/ 1 min Rest
A.
250 m Row
50 SBL
B.
250 m Ski Erg
30 WB
C.
500 m AB
50 Sit Ups
D.
250 m Row
4 L Sled Pull/ Sled Push
E.
250 m Ski Erg
20 Box Jump Over
F.
500 m AB
4 L Hurdle Sprint
Dienstag, 17. Mai - Team
400 m run
3 Rounds á: 10 Box Step Ups + 10 Sit Ups + 10 Ring Rows
A.
15 min. for
400m Team KB Farmers Carry
then AMRAP for max Calories:
Switch after each Lane Sandbag Lunges
2 min rest
B.
15 min. for
800 m Teamrun
then AMRAP:
1 works / 1 rests
2 min. rest
C.
15 min. for
400 m Sandbag Carry (Strongfit Sandbags) together
then AMRAP:
1 works / 1 rests
2 min rest
D.
15 min. for
800 m Teamrun
then AMRAP for max Cal AB:
Freitag, 13. Mai
Warm Up:
400 Run, 10 Push Ups, 20 Air Squats
12 min Work, 2 min Rest
A.
30 Sit Ups
30 Russian Twist
20 TTB of HKR
200 m Run
B.
20 Box Jump Over
20 Glute Bridges
20 Lunges
200 m Run
C.
30 KBS
30 Goblet Squats
30 KB Deadlift
200 m KBW
D.
4 L Sled Pull
200 m Run
Dienstag, 09. Mai - TEAM
5 min.
20 SU
10 air Squats
5 Inchworm PU
A.
For Time - TC 35 min.
50-40-30-20-10
*200m run After Each exercise
*400m run After Each Round
Rest: 2 min.
B.
For Time - TC 35 min.
50-40-30-20-10
*2 lanes Heavy Sled Pull and Push After Each exercise
*Partner Holds KB
Freitag, 06. Mai
Cash in 1000 m Run
AMRAP 8 min
2 min Rest
A.
2 lanes Sled Push
200 m Run
B.
2 l Sled Pull
200 m Run
C.
30 WB
200 m Run
D.
2 l BBJ
200 m Run
E.
300 m Row
200 Run
F.
300 m Ski Erg
200 m Run
Cash Out 1000 m Run
Dienstag, 03. Mai
For 5 min.:
10 Box Step ups
2 Inchworm Push ups
20 Jumping Jacks
A.
WORKOUT IN TEAMS OF 2 (TC: 55 min.)
800m RUN (A&B)
400m RUN (A)/200m KB/DB Farmers Walk (B)
400m RUN (B)/200m KB/DB Farmers Walk (A)
800m RUN (A&B)
400m RUN (A) /200m KB/DB Farmers Walk (B)
400m RUN (B)/200m KB/DB Farmers Walk (A)
800m RUN (A&B)
400m RUN (A)/200m KB/DB Farmers Walk (B)
400m RUN (B)/200m KB/DB Farmers Walk (A)
800m RUN (A&B)
B.
Tabata: Heels over DB
Freitag, 29. April
A.
Buy in: 800m RUN
AMRAP for 45 min.
200m RUN
400m RUN
200m RUN
B.
Tabata: Plank Shoulder Tabs
Dienstag, 26. April
A. Burpee Bonanza
Burpee Bonanza in teams of 2 (TC: 30 min.)
REST 1 min.
REST 1 min.
REST 1 min.
REST 1 min.
REST: 5 min.
B.
For Time in teams of 2 (TC: 30 min.)
ROW/SKI for m 200-400–600-800-1000…
*after each set ROW/SKI do
C.
Tabata
Plankjacks (RX+: Plank in Rest)
Freitag, 22. April
400 m RUN
3 rounds of: 5 Med Ball Thruster + 10 KB Swings + 10 Box Step up
A. Workout
Cash In 1000 m Run
AMRAP
Between each Exercise 100 m Run.
Dienstag, 19. April - Team
400 m RUN
3 rounds of: 5 Med Ball Thruster + 10 KB Swings + 10 Box Step up
A. Workout in Teams of 2 - TC 60 min.
800m RUN
400m RUN
400m RUN
400m RUN
400m RUN
400m RUN
800m RUN
*amrap 200m RUN with 1 min. REST
B.
TABATA: HOLLOW HOLD
Dienstag, 12. April - Team
A. Workout in Teams of 3
4 x AMRAP a 14 min. / 2 min. REST
1. CORE
2. KB
3. SLED
4. DB
Freitag, 08. April
2 min. CARDIO
3 rounds: 10 Med Ball Thruster + 10 Lunges + 5 Push ups
A.
12 min EMOM
REST: 2 min.
B.
12 min EMOM
REST: 2 min.
C.
E3MOM for 30 min.
Dienstag, 05. April
2 min. CARDIO
3 rounds: 10 Med Ball Thruster + 10 Lunges + 5 Push ups
A.
AMRAP 1-3 a 12 min. for 2 cycles (REST: 2 min.)
12 min AMRAP
12 min AMRAP
12 min AMRAP
B. Core
9 min. EMOM
Freitag, 1. April
A) 1000 m Row
50 Box Jump Over
B) 1000 m Ski Erg
60 WB
C) 50 Cal. AB
4 L Sled Push
D) 1000 m Row
4 L Sled Pull
E) 1000 m Ski Erg
100 Sit Ups
F) 50 Cal. AB
4 L Sled Pull with strap
Dienstag, 29. März
A.
WORKOUT in TEAMS OF 2 with TC: 60 min.
1500m ROW/SKI
1000m RUN (TEAM)
1500m ROW/SKI
Xm/ cal. For the rest of the time
Every 5 min.
3 Burpees over Planking Partner
B.
EMOM 8
1st: 30/30s PLATE TURKISH SIT UPS
2nd: PLATE HOLLOW HOLD 30-40 sec.
Dienstag, 25. März
Workout.
Cash In 1000 m Run
Sprint-Workout: 1 min Exercise + 200 m Run + 1 min Rest
Exercise:
TC 60 min
Dienstag, 22. März - Hyrox Team
1 Round
then 3 min.:
A.
in teams of 2 - TC: 60 min.
Buy in: 100 cal. AB/ 80 cal. ROW/SKI
7 rounds of A) / 2 rounds of B)
70 Partner Wall Balls
6 rounds of A) / 2 rounds of B)
6 lanes SLED PUSH
5 rounds of A) / 2 rounds of B)
50 Partner Sit ups
4 rounds of A) / 2 rounds of B)
40 Box Jump Over
3 rounds of A) / 2 rounds of B)
30 syn. Push ups on DB
2 rounds of A) / 2 rounds of B)
20 SIngle arm Devil Presses
1 round of A) / 2 rounds of B)
10 syn. Single arm DB Thruster
Cash out: 100 cal. AB/ 80 cal. ROW/SKI (Partner holds Plank)
A)
B)
B.
9 min EMOM
1st: 10 Yoga Push ups
2nf: 20 Flutter Kicks (small range, but fast) with 1 DB
Freitag, 18. März
A.
2 Rounds of:
1000 m Run
200 m KBW
TC 60 min
Dienstag, 15. März - Team
in Teams of 2
A. "Hot Start"
10 min. AMRAP Ascending Ladder
2 Wall Ball Shots (20/14 lb) - Partner 1
2 Synchronized Burpees
2 Wall Ball Shots (20/14 lb) - Partner 2
2 Synchronized Burpees
4 Wall Ball Shots (20/14 lb) - Partner 1
4 Synchronized Burpees
4 Wall Ball Shots (20/14 lb) - Partner 2
4 Synchronized Burpees
6 Wall Ball Shots (20/14 lb) - Partner 1
6 Synchronized Burpees
6 Wall Ball Shots (20/14 lb) - Partner 2
6 Synchronized Burpees
etc...
B.
AMRAP 1-3
15 min. with 2 min. REST
AMRAP 1
AMRAP 2
AMRAP 3
C.
AMRAP 1-3
"Sally"
Plank / Push up Position
Dienstag, 8. März - TEAM
Tabata
Med Ball Thruster/ Single under
A.
WORKOUT in teams of 2
10 min. ROW for cal.
Followed by: 20 min. AMRAP
REST: 3 min.
10 min. SKI for cal.
Followed by: 20 min. AMRAP
B.
EMOM 9
a) 15-20 Sit ups
b) 20 Flutter Kicks
c) 3-5 Push ups (Tempo 3:1:1)
Dienstag, 29. Februar - TEAM
Warm up/ Hot start (TC: 7 min.)
10-9-8-7-6-5-4-3-2-1
Sprawls
Med Ball Thruster
A.
I
Team Workout (in teams of 2)
4 rounds
2 min. WORK with 1 min. REST
1. ROW/SKI (A) - AB (B) for cal.
2. Partner Sit ups
3. Burpee Broad Jumps syn.
4. Sled Push
5. Wall Balls
B.
Core
2 rounds
40 sec. WORK with 20 sec. REST
Dienstag, 21. Februar - TEAM
WARM UP (5 x 45 sec. WORK with 15 sec. REST)
A.
IWORKOUT in teams of 2 (6 x 10 min. AMRAPSs with 1 min. REST)
1+4
2+5
3+6
B.
Tabata: Tuck ups and Single Arm V ups
Freitag, 18. Februar - TEAM
WARM UP (5 x 45 sec. WORK with 15 sec. REST)
2 Rounds
A.
B.
8 L Sled Push
8 L Sled Pull
8 L BBJ
12 L KBW
C.
1000 m Row
100 Sit Ups
80 Push Ups
Dienstag, 14. Februar - TEAM
A.
In Teams of 2 - FT (TC 60 min.)
Buy in: 200 SU / 150 DU
80-60-40-20
*After Each round
——
3 min. REST
——
In remaining Time
ROW/SKI for cal.
Change Every 300/250m and do 5 Push ups syn.
B.
Core
Tabata Superman/ Hollow Hold
Freitag, 11. Februar
Warm Up 3 rounds
10 AS
10 MB-SP
5 Burpees
Single or Double WOD
A:
1000 m Row
4 L Sled Push
B:
200 SU
80 SBL
C:
1000 m Ski Erg
4 L Sled Pull
D:
2000 m Ski Erg
40 Burpees
E:
1000 m Row
8 L KBW
F:
1000 m Ski Erg
60 WB
Dienstag, 8. Februar - TEAM
Warm up - 6 min. Game:
Med Ball Pushing in Plank (Penalty: 3 Burpees)
A.
Workout: 3 AMRAPS a 18 min. in Teams of 3 (REST: 2 min.)
1.
Every time you change: A,B und C) do 5 syn. Burpees
2.
Every time you change: A,B und C) do 5 syn. Push ups
3.
Every time you change: A,B und C) do 5 DB Deadlift
B.
EMOM 9
Freitag, 4. Februar
Test WORKOUTS des DBVfF:
A. Endurance
5km ROW - E3MOM 6 Burpees Over Rower
TC: 30 min.
B. Mixed Modal
12 min. AMRAP
Dienstag, 1. Februar
3 min. Cardio
3 rounds: 6 Med Ball Thruster + 6 push ups + 6 Box Step ups
A.
4 x E1,5MOM for 12 min. (2 rounds) with 3 min. REST
1.
ROW/SKI for cal. – SPRINT! (A works - B holds 2 KB))
Wall Balls (5-5-5-….)
2.
10 Burpee Broad Jumps syn.
20 Partner sit ups with Med Ball
3.
1 lane SLED Pull & Push (A)
X Cal. AB (B as long as Partner A works)
4.
Box Jumps (1-1-1-….)
Single arm Devil Presses (1-1-1-…)
B.
3 rounds
Freitag, 28. Januar
20 min Animals World
+ Hurdle Sprints
10 min work / 2 min rest:
A.
B.
C.
Dienstag, 25. Januar - Team
5 min.: 3 Burpees + 5 Med Ball Shoulder Press + 3 inchworm PU + 5 air squats
A.
Workout in teams of 2 (TC: 60 min.)
1000m ROW or SKI (Partner A: Cardio machine, Partner B: KB Farmers Carry)
1 round
1000m ROW or SKI (Partner A: Cardio machine, Partner B: KB Farmers Carry)
2 rounds
1000m ROW or SKI (Partner A: Cardio machine, Partner B: KB Farmers Carry)
3 rounds
1000m ROW or SKI (Partner A: Cardio machine, Partner B: KB Farmers Carry)
If you finish before the TC:
AMRAP:
8/6 cal. AB (Partner A)
8/6 cal. AB (Partner B)
B.
Tabata
Single leg V ups
Star Fish side plank l/r
Freitag, 21. Januar
6 min Warm-Up
Teamworkout
3 AMRAPs of 16 min / 2 min rest
AMRAP A)
AMRAP B)
AMRAP C)
Dienstag, 18. Januar
2 rounds 45 sec. WORK / 15 sec. REST
A)
2 rounds of 2 AMRAPs a 15 min. with 2 min. REST
AMRAP 1 - Open Workout 19.1
AMRAP 2
B)
Tabata Leg Raises/ Flutter Kicks
Dienstag, 11. Januar - in Teams of 2
Warm up
Rowling
A)
Workout - igyg (TC: 65 min.)
Directly into 1000m ROW/SKI
8 rounds
8 rounds
8 rounds
Cash out 100 Wall Balls
(Every time you break up do 5 Push ups syn.)
B)
Tabata
Plank 20 sec. / Side plank 10 sec.
Dienstag, 04. Januar
5 min.
A) "Nash"
EMOM 10
2 min. REST
EMOM 10
2 min. REST
EMOM 10
*Skalierung: weniger Wiederholungen, wenn Pausenzeit zu kurz (mind. 10 sec. Pause)
REST: 3 min.
B)
AMRAP (TC: 20 min.)
Start each round with 50 DU/75 SU each Partner
Then (igyg)
C) Core
Montag, 27. Dezember
2 rounds
A."Burn the Christmas Cookies"
AMRAP 1 for 20 min.
AMRAP 2 for 20 min.
AMRAP 3 for 20 min.
B. Core
Tabata:
Directly into 30 Flutter Kicks
Dienstag, 21. Dezember - Team
5 min.
A.
WOD - 12 days of Christmas Cardio/ Hyrox (TC: 55 min.)
Buy in 3000m Cardio machine
1 Man Maker
2 Pull Ups or Muscle Ups
3 Devil Presses (2 DB)
4 Double DB Thruster
5 Wall Balls
6 Push ups on DB
7 Burpees
8 DB (2) Box Step Over 22,5/15
9 Box Jumps
10 Sit Ups
11 Pistols
12 Lanes Hurdle Sprint + Sprint
(Perform all movements synchron)
Cash out 3000m Cardio machine
B.
Core Burner
3 rounds
directly into...
2 rounds
no Rest
Freitag, 17. Dezember
A.
Sprint-Workout
Exercise:
Dienstag, 14. Dezember - Team
2 min. CARDIO + 1 min. Down Dog Toe Taps + 1 min. Inch Worm Push Ups
A.
For time ( TC: 60 min)
80 cal. SKI
8 rounds:
80 cal. AB
8 rounds _
80 cal. ROW
8 rounds:
80 cal. AB
8 rounds:
———————————————————————
In remaining time:
AMRAP
B.
2 rounds
1 min. REST between the rounds
Dienstag, 07. Dezember - Team
2 rounds:
A.
IIn Teams of 2
Clock runs 60 min.
Buy in: 2000m row or ski (Partner holds 2 KB)
AMRAP 1
After 30 min.
Buy in: 2000m row or ski (Partner does Plank)
AMRAP 2
Every 5 min. do 5 sync. V-Ups or Leg Raises!
B.
Tabata: DB row in Plank
Dienstag, 07. Dezember - Team
2 rounds:
A.
IIn Teams of 2
Clock runs 60 min.
Buy in: 2000m row or ski (Partner holds 2 KB)
AMRAP 1
After 30 min.
Buy in: 2000m row or ski (Partner does Plank)
AMRAP 2
Every 5 min. do 5 sync. V-Ups or Leg Raises!
B.
Tabata: DB row in Plank
Freitag, 03. Dezember
2 min. Cardio
2 rounds
10 Med Ball Thruster
5 Push ups
3 Burpees
A.
In Teams of 2
10 minutes work / 2 min Rest
1.
2.
3.
4.
5.
Dienstag, 30. November
2 min. Cardio
2 rounds
10 Med Ball Thruster
5 Push ups
3 Burpees
A.
Teams of 2
For 20 min.
Start with 1500 on a Cardio machine (Ski/ Row) - igyg
AMRAP:
Partner A completes one round, Partner B does 5-10 Wall Balls
REST: 2 min.
B.
Teams of 2
For 20 min.
Start with 350 DU/ 500 SU - igyg
AMRAP:
Partner A completes one round, Partner B hangs on bar
REST: 2 min.
C.
Teams of 2
For 20 min.
Start with 10 lanes Burpee Broad Jumps - igyg
AMRAP:
Partner A completes one round, Partner B does KB Farmers walk
D.
3 rounds
NO REST!
Freitag, 26. November
Running Clock
A. Minute 1-15
B. Minute 16-30
C. Minute 31-45
D. Minute 46-60
Dienstag, 15. November
1 Tabata (Single under / Down Dog Toe Taps)
Hyrox Workout
Workout in Teams of 3 - Clock runs 60 min. - Every 5 min. do 5 Burpees
A)
Start with: 1300/1000m on a cardio machine - 1 works/ 2 hold a BB
AMRAP
After 20 min.: 1300/1000m on a cardio machine - 1 works / 2 hold a BB
AMRAP
After 40 min. 600 DU /1000 SU
AMRAP
B)
Core:
3 rounds
Dienstag, 9. November
4 Rounds
30 sec. Cardio machine / 30 sec. Rest
2 Rounds
1 min. Spiderman Stretch (30 sec. Each Side) / 30 sec. Plank Hold
Hyrox Workout
3 x 18 min. WORK with 3 min. REST
A) E1,5MOM
B) AMRAP in Teams of 2
C) For Time in Teams of 2
Split as you like
(In remaining Time: Do as Many Push ups as you can in the team)
Freitag, 29. Oktober
Warm Up: 5 min.
Hyrox Workout
2 Rounds in Teams of 2 of:
Amrap 1
Partner A: 4 Lanes Frog Jumps
Partner B: Sit Ups
Amrap 2
A: 2 Lanes Sled Push
B: 2 Lanes Sled Pull
Amrap 3
A: Row
B: 40 Wall Balls
Amrap 4
A: 50 Sandbag Lunges
B: KB Hold/Walk
Amrap 5
A: Ski Erg
B: Burpees
(Every Amrap 5 min / 1 min Rest)
Dienstag, 26. Oktober - Team
2 Rounds (50 sec ON/10 sec OFF)
10 sec to switch
A.
In Teams of 2 (TC: 55 min.)
Buy in:
2000m row or ski / Parter holds 2 KB)
AMRAP (igyg)
140 Wall Balls
70 DB Front Stepping Lunges
140 Sit Ups
70 Single Arm DB Thruster
140 DU / or 210 SU
70 Single Arm Snatches
140/70 Cal Airbike
70 Push Ups on DB
14 lanes Burpee Broad Jumps
Every 5 min. do 5 sync. V-Ups or Leg Raises
Dienstag, 19. Oktober - Team
1 min Sinle Unders
1 min Box Step Ups
1 min Plank
1 min (30/30sec) Spiderman Stretch
1 min Shoulder Dislocates
A.
8 min AMRAP A&D
1 lane Sled Push
x lanes Shuffle Sprint
2 lanes Farmers Walk sync.
2 min rest
B.
8 min AMRAP B&E
200/150 m ski
x m row
10 SitUps sync.
2 min rest
C.
8 min AMRAP C&F
3 Burpee Box Jump Over
x DU or SU
10 Wall Balls sync.
2 min rest
D.
8 min AMRAP D&G
20 Air Squats
x Push Ups
5 Burpees sync.
G.
Core
3 Rounds: 40 sec work / 20 sec rest
Freitag, 21. Mai
5 min.
20 Jumping Jacks + 5 Push Ups + 5/5 Lunges + 10 Sit Ups
A.
20 min. EMOM
B.
12 min AMRAP
C.
Tabata
Montag, 17. Mai
3 Rounds of
3 Inchworm Push Ups + 6 Burpees + 9 Air Squats + 12 Jumping Lunges
A.
4 Sets of
Strict Handstand Push Ups x 4 Reps
followed by
4 Sets of
Kipping Handstand Push Ups x 4 Reps
B.
Four Rounds for time of:
C.
3 Sets of
Sonntag, 16. Mai
Restday
Samstag, 15. Mai
5 min of Cardio
10 min to work on your mobility weaknesses
A.
30 min EMOM
1st: 6 Burpee Box Jumps overs
2nd: 7 Toes to Bar
3rd: 8 Push Ups
4th: 9 V-Ups
5th: 50 m sprint (2x25m to get back to your workout zone)
B.
4 Sets of
rest as needed
Freitag, 14. Mai
3 minutes of Cardio
2 Rounds: 5 Pull Ups + 5 Push Ups + 30 sec Plank + 10 Cossack Squats
A.
5 Rounds for time
B.
3 Sets of
rest as needed
Donnerstag, 13. Mai
Vatertag
(am heutigen Workout darf nur mit Equipment teilgenommen werden - ansonsten Restday!)
Mittwoch, 12. Mai
3 minutes of Cardio
3 Rounds: 10 Air Squats + 5 Inchworm Push Ups + 3 Burpees
2 Rounds: 10 Jumping Lunges + 5 Pull Ups
A.
10 Rounds of (scaled: 5-7 Rounds)
Dienstag, 11. Mai
3 Rounds
A.
Four Sets of:
max. reps Handstand Push Ups or Push Ups
rest as needed
B.
14 min EMOM
C.
Every 3min. for 9 min. (3 Sets)
8 Single Leg Glute Bridges each leg
8 External Oblique Opener
Montag, 10. Mai
2 Rounds
2 Rounds
2 min Hold in Deep Squat Position
A.
Every 2:30 min. for 15 min (6 Sets)
Front Squat
B.
Annie
For time
50-40-30-20-10
C.
Four Sets of
Rest as needed
Sonntag, 9. Mai
Muttertag - Rest Day
Samstag, 8. Mai
3 min. of Cardio
then 3 Rounds
A.
Every 3 min for 15 min. (5 Sets)
30 sec max reps Push Ups
B.
For time
400 Double Unders
Every time y break perform
C.
1 Tabata
V-Ups
Freitag, 7. Mai
3 min. of Cardio
then 5 Rounds
then:
A.
In 12 min. build up to:
Handstand Push Ups x 5 heavy reps (or a set of 5 unbroken Wall Walks)
B.
Every 2:30 min for 15 min. (6 Sets)
Pistols x 10-20 reps
C.
Three Sets of
Donnerstag, 6. Mai
Restday
Mittwoch, 5. Mai
4 min. of Cardio
then 3 Rounds
5 min of Mobility for Ankle and Lower Back
A.
10 Rounds of
400 m run or 600m ski or 700 m row
40 Double Unders
10 Toes to Bar
D.
Mobility
Dienstag, 4. Mai
5 min. of Cardio
then 3 Rounds
With empty Barbell:
A.
30 min EMOM
2 Muscle Ups (or strict Pull Ups) + 2 Handstand Push Ups
C.
Every 2:30 min for 10 min (4 Sets)
10-20 Push Ups + 20 Sit Ups
D.
Walking Lunges x 100 alt. steps
Montag, 3. Mai
4 Rounds
A.
Every 3 min for 15 min.
Position Deadlift (Stop for 4 sec. below the knees + 4 sec above the knees in up and down movement!)
B.
30 Rounds of
1 Strict Pull Up or Muscle Up
2 High Box Jumps or Stair Jumps
C.
3 Rounds of
8 Strict Toes to Bar or Hanging Knee Raises
20 Single Arm Bottle Press in kneeling Position (each side)
Sonntag, 2. Mai
Restday
Samstag, 1. Mai
CrossFit Bad Marienberg feiert heute 6 Monate Berufsverbot unbroken und Solidarität.
Hoch die Tassen!
Freitag, 30. April
4 Rounds
5 min. of Mobility for Ankle & Shoulder
A.
4 Rounds of
B.
30 Rounds of
1 Burpee
2 Pistols
3 strict Pull Ups
Donnerstag, 29. April
Rest Day
Mittwoch, 28. April
3 Rounds
2 Rounds
Mobility
A.
Every 2 min. for 8 min. (4 Sets)
6-8 Single Leg Glute Bridges each side
B.
Every 2 min. for 16 min. (8 Sets)
10 Pistols
C.
Three Sets (not for time!)
rest as needed
Dienstag, 27. April
4 Rounds of
With empty Barbell:
(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)
A.
work up to training weight for 5 Sumo Deadlift
in 15 min.
B.
Strength
Every 3 min. for 15 min. (5 Sets)
C.
For time
Montag, 26. April
5 Rounds of
Mobility/Dehnen: unterer Rücken, hinterer Oberschenkel und Sprunggelenk
A.
For time
30-20-10-5
B.
4 Sets (not for time)
rest as needed
Sonntag, 25. April
Rest Day
Samstag, 24. April
4 Rounds of
A.
Every 3 min for 15 min. (5 Sets)
B.
4 Rounds for time
-rest 2 min after each round-
C.
3 Rounds of
rest as needed
Freitag, 23. April
400m run, then
4 Rounds of
A.
For time
200m run
1 Round of: 5 Pull Ups / 10 Push Ups / 15 Air Squts
400m run
2 Rounds of: 5 Pull Ups / 10 Push Ups / 15 Air Squts
600m run
4 Rounds of: 5 Pull Ups / 10 Push Ups / 15 Air Squts
800m run
3 Rounds of: 5 Pull Ups / 10 Push Ups / 15 Air Squts
1000m run
5 Rounds of: 5 Pull Ups / 10 Push Ups / 15 Air Squts
B.
3 Rounds of
Donnerstag, 22. April
Rest Day
Mittwoch, 21. April
4 Rounds of
5 min. of Mobility for Ankle and Shoulder
A.
32 min EMOM (8 Rounds)
Dienstag, 20. April
4 Rounds of
A.
20 min AMRAP
20 alt. Front Stepping Lunges
6 Pull Ups
3 Wall Walks
B.
3 Rounds for time:
20 Bottle Thruster
30 Sit Ups
40 Double Unders or Jumping Jacks
Montag, 19. April
4 Rounds of
A.
15 min AMRAP:
B.
15 min AMRAP:
1-2-3-4-5-6-7-8-9-10-11-...
Handstand Push Ups or Pike Push Ups
Finish each round with 30 High Knee Runs
Sonntag, 18. April
Rest Day
Samstag, 17. April
4 Rounds of
A.
Every 3 min. for 12 min. (4 Sets)
1 Set all out Push Ups
B.
Three Sets of:
C.
15 min EMOM:
Freitag, 16. April
Warm Up:
4 Rounds of
5 min. Mobility for Squat & Ankle
A.
Every 30sec. for 10 min. (20 Sets)
Complex: 1 very slow Air Squat with 3 sec rest at bottem + 1 Air Squat with double bounce at bottem + 1 Squat Jump
(perfect form!)
B.
For time:
10-9-8-7-6-5-4-3-2-1
Toes to Bar (scaled: sit ups x 2 or weighted sit ups)
1-2-3-4-5-6-7-8-9-10
High Box Jumps (30"/ 24")
C.
For time:
10-9-8-7-6-5-4-3-2-1
Donnerstag, 15. April
Rest Day
Mittwoch, 14. April
400 m run
then: 4 Rounds of
5 min Mobility for Shoulder & Ankle
A.
5 Sets of
2min./Set
B.
4 Sets of
2min./Set
C.
400 m run
then 4 Rounds of
200 m sprint
Dienstag, 13. April
4 Rounds of
With empty Barbell:
(Nach jeder Reihe kurz durchatmen und ablegen)
A.
28 min EMOM (7 Rounds)
(Reduce reps if u can´t keep up, but keep it challengeing!)
Wir empfehlen die App "WOD Timer".
Montag, 12. April
2 Rounds of
3 Rounds of
Do 5 min mobility for ankle and shoulder!
A.
Every 2 min for 10 min. (45 Sets)
5 Sets of
B.
Every 2:30 for 12:30 (5 Sets)
C.
Every 2:30 for 10 min. (4 Sets)
Sonntag, 11. April
Rest Day
Samstag, 10. April
Warm Up:
4 Rounds of
5 min of Mobility for Abs and Ankle
Workout
For time
Assessory Excercises
3 Rounds of
Freitag, 9. April
Warm Up:
3 Rounds of
5 min of Mobility for Squat
Workout I
4 Rounds of for time
Strength I
do 4 Rounds of
Workout II
4 Rounds of
Donnerstag, 8. April
Rest Day
Mittwoch, 7. April
Warm Up:
3 Rounds of
3 min. Stretching:
Workout
For time:
Additional Work
do 3 Rounds of
Dienstag, 6. April
Warm Up:
3 Rounds of
5 min. Stretching:
Strength
Every 4 min for 20 min
Additional work
3 Sets of
Montag, 5. April
Warm Up:
3 Rounds of
Do 5 min. Mobility for Shoulder and Lower Back
Workout
50 Rounds for time
Skaliere Dir das Workout, indem Du weniger Runden absolvierst.
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