CrossFit Bad Marienberg
powered by Atlas Sport
Vor der Heeg 3
56470 Bad Marienberg (Eichenstruth)
Tel.: +49 177-7240851
info@crossfit-badmarienberg.de
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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