CrossFit Programme
Freitag, 22. Mai
3 min of Cardio
5 min.: 10 Plate Snatch + 4 Burpees & Jump on Bumper + 10 DB Squats + 10 Ring Rows
A.
8 min EMOM
6 DB Snatch + 4 Burpees
B.
Every 2 min. for 10 min. (5 Sets)
3 Hang Power Clean
Build over the course of the Sets
C.
12 min AMRAP
- 200m run or 18/14 Cal. Cardio
- 20 DU or 40 Su
- 2 Wall Walks
Freitag, 22. Mai
3 min of Cardio
5 min.: 10 Plate Snatch + 4 Burpees & Jump on Bumper + 10 DB Squats + 10 Ring Rows
A.
8 min EMOM
6 DB Snatch + 4 Burpees
B.
Every 2 min. for 10 min. (5 Sets)
3 Hang Power Clean
Build over the course of the Sets
C.
12 min AMRAP
- 200m run or 18/14 Cal. Cardio
- 20 DU or 40 Su
- 2 Wall Walks
Donnerstag, 21. Mai
3 min of Cardio
7 min.: 10//10 banded Lunges + 10 EOO Leg Raises + 10 DB Squats + 10 Ring Rows
A.
Every 3 min on the min for 15 min (5 Sets)
Backsquats x 3 reps
build over the course of the sets
B. "Running Will"
6 Rounds for Time
- 14 Back Squats (60/40kg)
- 19 Deadlifts (60/40kg)
- 200m run or 18/14 Cal. Cardio
Time Cap: 25 min.
Mittwoch, 20. Mai
3 min of Cardio
6 min.: DB Goblet Squats + 10 Ring Rows + 4 Inchworm Push Ups
+ Mobility Lower Back
A.
8 min EMOM
6 Pull Ups or 3 MU + 6 Pistols
B.
Every 3 min. for 15 min. - 5 sets
8 reps kneeling Press each arm
8 Single Arm DB Rows on Box or Bench
C.
2 Rounds for max reps
- 2 min. Med Ball Cleans
- 2 min. Wall Balls
- 2 min. Burpees
Dienstag, 19. Mai
3 min of Cardio
6 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.
Every 3 min for 5 Sets
- 8-12 Benchpress
B.
10 min EMOM
4 Hang Clean & Jerk + max reps Burpees over Bar
C.
1 Tabata:
max reps Sit Ups / Hang on Pull Up Bar
Montag, 18. Mai
3 min Cardio
5 min work
10/10 Single Leg Heel Heel Taps with foot on Pad
10 Med Ball Thruster
10 Leg Raises
10 Ringrows
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: 6-10 Pistols (alt.)
4th: all out Push Ups or HSPU or practice HSPU
5th: 8 Ab Wheel Roll Outs
B. "Annie"
50-40-30-20-10
- Double Unders
- Sit Ups
TC: 10 min.
C.
2-3 Sets of 40 sec of Single Arm KB Frontrack Carry with 20 sec rest
Sonntag, 17. Mai - Partner WOD
Warm Up for 6 min:
10 Snatches with Bumper + 5 Burpees & Jump on Plate + 10 RingRows + 5 Thruster with Bumper
+ Stretching
Set Up weight and Equipment in 10 min.
Each Partner completes 1 Round
A.
AMRAP (with a Partner) in 11 minutes
- 6 Burpees
- 6/4 calorie Assault Airbike
- 4/4 Single Arm Dumbbell Hang Clean-and-Jerks 22,5/15kg
4 min rest
B.
AMRAP (with a Partner) in 11 minutes
- 4 Double KB Box Step Overs 2x16/2x12kg
- 6 Wall Balls
- 4 Pull Ups
4 min rest
C.
AMRAP (with a Partner) in 11 minutes
- 4 barfacing Burpees
- 6 Power Clean 40/30kg
- 8 Sit Ups
4 min rest
Freitag, 15. Mai
400 m run
5 min.
3 Inchworm Push Ups
6 Sit Ups
9 Plate Thruster
A.
10 min EMOM
1st: practice DU/SU or Crossover
2nd: 8-10 AbRollOuts
B.
Every 3 min for 12 min
7 Thruster (Clean from Ground)
Build over the course of the sets
C.
8 min AMRAP
3 Push Ups
6 KB Swings (am. Style)
9 Sit Ups
C.
Tabata Side Plank (leg up!)
Mittwoch, 13. Mai
3 min of Cardio
6 min.: 10 Scap Push Ups + 10 EOO Leg Raises + 10 Ring Rows + 10 DB Squats
+ Mobility for Lower Back
A.
Every 3min. for 5 Sets
Benchpress x 8 Reps
Build over the course of the Sets!
B.
For time
10-9-8-7-6-5-4-3-2-1
- Wall Balls
- HSPU or Push Ups
C.
ABS
3 Rounds for time
- 20 Star Fish
- 30 Flutter Kicks
Dienstag, 12. Mai
6 min.
15 Ringrows / 15 Sit Ups / 15 DB Squats
A.
Work for 8 min.
- 8 Heel Taps
- 12 banded Glute Bridges (Hands on Wall)
- 12 weighted Sit Ups
B.
Every 3 min. for 5 Sets
3 reps of Frontsquats
build over the course of the sets!
C.
12 min AMRAP
- 4 DB Hang Squat Cleans
- 8 Pull Ups or 2-4 Muscle Ups
- 40 Single Unders or 20 Double Unders
D.
1 Tabata Single Leg V-Ups / Superman
Montag, 11. Mai
400 m run
7 min work: 8/8 Kneeling DB Press + 8/8 DB Windmills + 8 Ring Rows
Mobility for Shoulder
A.
Find a 6 RM Behind the Neck Push Press in 10 min.
B.
Every 3 min for 9 min. (3 Sets)
6 Behind the Neck Push Press @ ca. 90% of A.
+ 8/8 DB Rows on Bench
C.
20 min AMRAP
- 4 Hang Squat Cleans
- 6 Push Press
- 8 Barbell Rows
- 200 m Run
C.
If time: Tabata Deadhang on Pull Up Bar / Plank
Sonntag, 10. Mai (Muttertag)
Warm Up:
Tabata Shuttle Run / Med Ball Thruster
Startmöglichkeiten: Einzeln oder im Team
Olli Remembrance WOD
Dieses Workout ist unsere Art unserem Mitglied und lieben Freund Olli zu gedenken, der am 09. Mai seinen Kampf gegen den Krebs verloren hat. Olli, Du bist nicht nur heute bei diesem Workout in unseren Herzen, sondern wirst es für immer sein! Dieses Workout von CrossFit Bad Marienberg ist nur für DICH!!!
400m run or 30 Cal Cardio or 10 Rounds Hurdle Run
60/40* Wall Balls 9/6kg
400m run or 30 Cal Cardio or 10 Rounds Hurdle Run
60/40* Barbell Lunges 40/30kg (RX+: Overhead or 60/40kg)
400m run or 30 Cal Cardio or 10 Rounds Hurdle Run
60/40* Toes to Bar
400m run or 30 Cal Cardio or 10 Rounds Hurdle Run
60/40* Pistols
400m run or 30 Cal Cardio or 10 Rounds Hurdle Run
60/40* Power Cleans 40/30kg (RX+: 60/40kg)
400m run or 30 Cal Cardio or 10 Rounds Hurdle Run
60/40* Burpees
Reihenfolge der Zwischenübungen nach dem Cardio ist egal!
*60 reps in Teams of 2 / 40 reps single starter
Time Cap: 40 min.
Freitag, 08. Mai
400m run
6 min.
8 Ring Row + 4 Inchworm Push Ups + 8 Sit Ups
+ Banded Shoulder Mobility
A.
Benchpress:
For start:
3 Sets á 10 reps with light weigt
then...
Every 2,5 min. for 12,5 min. (5 Sets)
3 reps
build over the course of the sets
B.
12 min AMRAP
2-4-6-8-10-12-14-16-18-...
- Pull Ups, Ring Rows or MU
- DB Snatch
- HSPU or Push Ups
C. if time
400 m Sandbag Carry
Donnerstag, 07. Mai
400m run
6 min.
8 Med Ball Clean + 8 Ring Rows + 8 Scap Push Ups
+ Ankle-Mobility
A.
10 min EMOM
1st: 2 lanes broad Jumps
2nd: 3 Box Jumps for Height
B.
10 min AMRAP
2-4-6-8-10-12-14-16-18-...
- Hang Power Cleans
- Burpees over Bar
C.
Every 3 min. for 12 min. (4 Rounds)
- 8-12 DB Rows on Bench
- 8-12 Ab Roll Outs
Mittwoch, 06. Mai
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.
Deadlift
Every 3 min. for 5 Sets
7 reps
build over the course of the sets!
B.
40 sec ON / 20 sec OFF for 4 Rounds
- DB Box Step Ups
- DB Sit Ups left arm
- DB Snatch alt.
- DB Sit Ups right Arm
C.
For time:
50-40-30-20-10
DU or SU
10-10-10-10-10
Burpees
TC: 10 min.
Dienstag, 05. Mai
Warm up: 3 min of Cardio
6 min. á
10 DB Hammer Squats
3 Inchworm Push Ups
10 Glute Bridges (Hands on Wall)
10 Ring Rows
A.
Tempo-Backsquats
every 3 min. for 5 Sets
2 reps (10 sec down / 10 sec up - no rest position!)
B.
12 min AMRAP
6/6 alt. DB Overhead Lunges(sc. 2 Goblet Lunges)
12 KB Swings
12 Sit Ups (sc. up: Toes to Bar)
C.
Tabata Side Plank Glute Abductions
Montag, 4. Mai
400m run
6 min.
8 Med Ball Clean + 8 Sit Ups + 8 Scap Pull Ups
+ Mobility Shoulder
A.
10 min EMOM
1st: all out Pull Ups or Muscle Ups
2nd: Handstand Hold or Wall Walk Static Position
B.
25 min AMRAP
- 400 m run
- 30 Wall Balls
- 400 m run
- 30 Sit Ups
- 400 m run
- 30 KB Swings
- 400 m run
- 30 Push Ups
C.
Tabata Side Plank (leg up)
Sonntag, 3. Mai
400 m run or 3 min. of Cardio
5 min: 10 DB Deadlift + 10 DB Squats + 10 Ring Rows + 3 Inchworm Push Ups
work up to training weights and set up equipment in 10 min.
In Teams of 2
7 min ON / 3 min OFF
A.
7 min AMRAP
- 20 Deadlift 60/40 kg
- 80 SU
B.
7 min AMRAP
- 20 DB Box Step Ups
- 20 Pull Ups
C.
7 min AMRAP
- 40 Cal. Ski
- 20 Wall Balls
D.
7 min AMRAP
- 4 Wall Walks
- 20 PartnerMed Ball Sit Ups
Donnerstag, 30. April
400 m run or 3 min Cardio
7 min work: 4 Inchworm Push Ups + 10/10 banded Lunges + 10/10 Single Arm Ring Rows
A.
in 15 min.
work up to a heavy Set: Bear Complex
- 1 Power Clean
- 1 Front Squat
- 1 Push Press
- 1 Back Squat
- 1 behind the neck Push Press
B. "Running Bear"
17 min AMRAP
- 6 Burpees over Bar
- 2 Bear Complex @ ca. 60% of A. (go unbroken!)
- 200 m run
C. Tabata
Best Stretch
Mittwoch, 29. April
Warm up: 3 min of Cardio
6 min. á
10 Shoulder Dislocates
10 Ring Rows
10 DB Deadlift
A.
8 min work:
8 Ab Roll Outs
8/8 Single Leg KB Deadlift
B.
Deadlift
every 3 min. for 5 Sets
7 reps
Build over the course of the Sets!
C.
12 min AMRAP
3 Push Ups
6 Wall Balls
9 Sit Ups
Dienstag, 28. April
Warm Up for 8 min:
8/8 Kneeling Press + 8/8 DB Shoulder Rotations + 5/5 Turkish Sit Ups + 8 Ring Rows
+ Mobility Lower Back
A.
Benchpress:
Every 3 min. for 15 min.
7 reps
Build over the course of the sets!
B.
10 min AMRAP
- 4 Pull Ups
- 6 Push Ups
- 8 Sit Ups
C. if time
2 Rounds of
- 15-20 banded Pull Ups
- all out Handstand hold
Montag, 27. April
400 m run or 3 min Cardio
6 min.: 10/10 Single Arm Kneeling Press + 10 Ring Rows + 10 DB Squats
+ Mobility
A.
10 min EMOM Push/Pull
st: 4-6 Wide Grip Pull Ups
2nd: 8 Barbell Push Press
B.
20 min AMRAP
- 400m run or 500m row or ski
- 4 Pull Ups or 2 Muscle Ups
- 6 Push Ups or HSPU
- 8 Burpees over Bar
- 10 Front Stepping Barbell Lunges 40/30kg
C.
Tabata KB Bottom Up Hold
Sonntag, 26. April - Team-Workout
6 min Pizzabote + Mobility
in Teams of 2
A.
AMRAP 8
- 18 Pull Ups
- 180 SU
2 min rest
B.
AMRAP 8
- 20 Back Squats 40/30kg
- 200 m Teamrun
2 min rest
C.
AMRAP 8
- 20 Box Jump Overs
- 20 Cal. Ski
2 min rest
D.
AMRAP 8
- 30 Cal. row
- 60 Wall Balls
Freitag, 24. April
Warm up: 3 min of Cardio
6 min. á
10 DB Deadlift Toes Up
3 Inchworm Push Ups
10 Ring Rows
10 Lunges
A.
Tempo-Deadlift
every 3 min. for 5 Sets
start upright: 2 reps (10 sec down / 10 sec up - no rest position!)
build over the course of the sets
B.
20 min AMRAP
- 10 Deadlift 60/40kg
- 6 Burpees over Bar
- 10 Push Ups
- 400 m run or 36/28 Cal Cardio
C.
Tabata Superman
Donnerstag, 23. April
Warm up: 3 min of Cardio
6 min. á
10 Scap Push Ups
10 Scap Pull Ups
10 DB Hammer Squats
A.
Benchpress
every 3 min. for 5 Sets
5 reps
build over the course of the sets
B.
20 min AMRAP
- 4 Hang Squat Clean 40/30kg (RX+: 60/40kg)
- 6 Burpees
- 8 Toes to Bar
- 200 m run or 20/16 Cal Cardio
C.
Tabata Side Plank
Mittwoch, 22. April
2 Rounds of:
10 Ring Rows / 10 Sit Ups / 10 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: 1-2 Rope Climbs (RX+: go legless)
- 2nd: 6/6 DB Farmes Lunges with foot on Bumber (1x20 or 2x20)
- 3rd: 8 AbRollOuts
- 4th: 4/4 DB Hang Clean & Jerk
C.
12 min AMRAP
- 4 Single Arm Devil Press
- 8 Wall Balls
- 12 Sit Ups
D.
1 Tabata Leg Raises / Superman
Dienstag, 21. April
3 min of Cardio
then 7 min work
8 Glute Bridges (Hand on wall)
8 banded Squats
8 Ring Rows
A.
Backsquats
Every 3 min. for 15 min. (5 Sets)
- 5 reps
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)
Montag, 20. April
Warm up: Tabata
Jumping Jacks / Scap Push ups / Scap Pull Ups/ Air Squats
+ 10/10 best Stretch
A.
MURPH PREP
every 5 min. for 30 min.
200m RUN or 20/16 Cal.
1-3 rounds:
- 5 Pull Ups
- 10 Push Ups
- 15 Air Squats
B.
1 mile run or 2000m row or ski
C.
if time: stretching
Sonntag, 19. April
5 min rowling for 100m / 5 min skiing for 100m
Loss = 10 Burpees, Loss @ Strike = 20 Burpees
A.
8 min work / 2 min rest,
AMRAP 1
- 100 m Farmers Carry Partner A
- Partner B: max Reps Burpees
AMRAP 2
- 200 Single Unders Partner A
- max reps Pull Ups Partner B
AMRAP 3
- 20 DB Snatch Partner A
- max Reps Cal Air Bike Partner B
AMRAP 4
- 200 m run Parntner B (switch after each round)
- max. reps Box Step Ups Partner A
Freitag, 17. April
6 min.: 10 Ring Rows + 3 Inchworm Push Ups + 10 Air Squats + 10 bandes Shoulder Dislocates
A.
Every 3 min for 15 min. (5 Sets)
Benchpress x 8 reps
build over the course of the sets
B.
13 min of Power - AMPRAP
4 Push Ups (sc. up: HSPU)
6 Wall Balls
8 alt. DB Hang Clean & Jerk
10 Sit Ups
C.
For time
100 Plate Front Raises
TC: 8 min.
Donnerstag, 16. April
3 min. Cardio
5 min.: 10 DB Deadlift + 10 Ring Rows + 10 Shoulder Dislocates + 10 Band Pull Aparts
A.
8 min EMOM
- 6 Hang Power Clean (Langhantel)
- 4 Strict Pull Ups
B.
Every 5 min for 20 min. (4 Sets)
- 14/9 Cal Spring or 200 m
- 8 Deadlift @ ca. 60% of 1 RM
- 6 Burpees over Bar
C. if time
In 10 min. work up to a heavy 1 rep
Push Press and Push Jerk
Mittwoch, 15. April
8 min. of Kettlebell Warm Up:
- 8 Goblet Squats
- 8 /8 KB Windmills
- 8/8 Single Arm KB Sit Ups
- 8/8 Single Arm KB Thruster
A.
Every 3 min. for 15 min. - 5 Sets -
- 8-12 DB Single Arm Benchpress
- 8-12 Landmine Rows
(aim for min. 8 reps)
B.
12 min AMRAP
- 5 KB Snatch left arm
- 5 KB Thruster left arm
- 5 KB Sit Ups left arm
- 30 DU or 50 SU
- 5 KB Snatch right arm
- 5 KB Thruster right arm
- 5 KB Sit Ups right arm
- 30 DU or 50 SU
C.
if time left
1 Tabata KB Biceps Curls
Dienstag, 14. April
3 min on a Cardio Machine
2 Rounds of: 10 Single Arm Plate Press + 10 Plate Snatch + 10 Plate Squats + 10 Ring Rows
Mobility for wrists
A.
8 min EMOM
1st: practice Handstand Walk (sc. Hand Step Ups on Bumper)
2nd: "x" Double Unders or practice Double Unders
B.
Every 2 min. for 10 min (5 Sets)
- 10 heavy Deadlift + 10 Hanging Knee Raises (strict!!!)
C.
"Renegade"
20 min. AMRAP
- 4 Strict Pull Ups (sc. Kipping Pull Ups)
- 8 Pistols
- 12 Renegade Rows
- 20 Sit-Ups
Montag, 13. April
400 m run
5 min.: 5 Inchworm Push Ups + 15 Ring Rows
A.
2 Rounds for time
TC: 25 min.
20 Double Under / 40 Single Unders
10 DB Burpees (1DB, alt.)
200 m run or 400m on Cardio Machine
20 KB Swings
10 DB Goblet Squats (RX+: Single Arm DB Overhead Squats)
200 m run or 400 m on Cardio Machine
20 DB Snatch (alt.)
10 Pull Ups (RX+: 4 Muscle Ups)
200m run or 400m on Cardio Machine
20 DB Box Step Ups (1 DB)
10 Toes to Bar
200 m run or 400m on Cardio Machine
B.
Every 3 min for 9 min.
8 Backrack Lunges each leg (go heavy)
C.
if time
Tabata Handstand / V- Ups
Sonntag, 12. April
300 m Partner Sandbag Carry
2 Rounds: 10 Ring Rows + 5 Burpees + 10 Wall Squats
A.
2 Rounds for time in Teams of 2
30 DB Burpees
30 Partner Wall Balls
300m KB Farmers Carry
30 Pull Ups
30 Cal Air Bike
300 m Sandbag Run (Hyrox SB)
30 DB Benchpress (2x22,5/2x15kg)
30 KB Swings 24x16kg
300 m KB Farmers Carry
30 Cal Ski
30 DB Snatch 22,5/15
300 m Sandbag Carry (1x75lbs/1x50lbs)
Time Cap: 45 min.
Freitag, 10. April
400m run
8 min. work: 10/10 Heel Taps + 10 weighted Prone Angels + 10 DB Squats + 10 Ring Rows
Mobility for Overhead Position, Hip and Ankle
8 min to work up to training weight
A.
30 min. for max reps/time (5 Rounds)
30 sec ON / 30 sec OFF
1st: Hang Squat Cleans sc. up: Hang Squat Snatch (light weight)
2nd: Burpees over Bar
3rd: Push Jerk (same weight)
4th: alt. Pistols
5th: L-Sit Hang on Pull Up Bar
6th: Barbell Rows (same weight)
B.
1 Tabata Superman / Hollow Rock
Donnerstag, 09. April
8 min work:
10 Ring Rows + 10 Barbell Shoulder Press + 10 Backsquats + 10 Windshield Wipers
A.
work up to a heavy Double Bear Complex
1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 behind the Neck Push Press
in 15 min.
B.
20 min AMRAP
- 400 m run or 36/30 Cal.
- 2 Rope Climbs (RX+: legless)
- 4 Handstand Push Ups or Push Ups
- 6 Pull Ups or 2 MU
- 8 Burpees
RX+: wear vest
C.
1 Tabata Copenhagen Plank
1 Tabata Monster Walk
Mittwoch, 08. April
3 min on a machine
Tabata: Rope Jumps/Med Ball Thruster
A.
20 min EMOM
1st: 6 Bulgarian Split Squats left
2nd: 6 Bulgarian Split Squats right
3rd: 6-10 Ab Roll Outs
4th: 30-60 sec. Plank
B.
10 Rounds for time
- 6 Hang Clean & Jerk
- 6 Burpees over Bar
Perform 20 DU/30 SU to end each round
Time Cap 15 min.
C.
1 Tabata V-Ups / Superman
Dienstag, 07. April
Roxanne with Burpees
+ 1 min in Squat Position
Lacrosse Rolling Shoulder & Triceps
A.
Work up to heavy Triple Benchpress in 10 min.
B.
Every 4 min for 12 min. (3 Sets)
24/18 Cal. Cardio or 200 m Sprint
12 Wall Balls
C.
8 min EMOM
- Benchpress with only 2 reps of your heavy Triple of A.
D.
2-3 Sets of
- 20 banded Pull Ups
- 8/8 kneeling DB Shoulder Press (each side)
Ostermontag, 06. April - TEAMTIME
6 min Pizzabote
A.
In Teams of 2
12 min for
50 DB Box Steps Ups 22,5/15
then AMRAP
- 2 Burpees
- 4 Wall Balls
- 6 Box Jumps or Step Ups
B.
12 min for
60 Cal Ski
then AMRAP
- 2 Push Ups or Handstand Push Ups
- 4 DB Hang Clean & Jerk 22,5/15 alt
- 6 Sit Ups or TTB
C.
12 min for
70 Cal Row
then AMRAP
- 1 Rope Climb
- 6 alt DB Snatch
- 8 KB Swings
Rest 4 min between workout parts
Donnerstag, 02. April
2 rounds
1 min. Shuttle Run
1 min. Plate OH Lunges (light weight)
1 min. Air Squats
A.
WORK: 12 min. / REST: 2 min.
1. AMRAP
- 200m RUN or 18/12 Cal
- 4 lanes Single Arm DB OH Walking Lunges
- 6 Single Arm DB Devil Presses
- 8 Goblet Squats with DB
2. AMRAP
- 40 Box Step Ups
- 30 KB Swings
- 20 Sit Ups
3. AMRAP
- 200m RUN
- 1 Rope Climb
- 10 Pull Ups or 3 MU
- 10 Wall Balls
B.
Tabata
Push Up Position/ Deep Push Up Position
Mittwoch, 01. April
3 min Cardio
6 min: 10/10 ultimate Stretch + 10 DB Hammer Squats + 10 Glute Bridges + 30/30 sec KB Overhead Carry
A.
Every 3 min. for 15 min.
Backsquats x 4 reps
Build over the course of the sets!
B.
Every 4 min for 12 min.
200m Sprint or 18/12 Cal Air Bike + all out Toes to Bar
C.
8 min EMOM
2 Backsquats (go heavy)
D.
1 Tabata
Superman Hold
Dienstag, 31. März
7 min.: 10 Ring Rows + 10/10 DB Kneeling Single Arm Press + 10 Toes on a Plate DB Stiff Leg Deadlift + 3 Inchworm Push Ups
+ Mobility lower Back
A.
work up to Training weight in 10 min.
Every 3 min for 12 min (4 Sets)
Deadlift + Pull Ups
- Set 1 = 10 reps @ 50%
- Set 2 = 10 reps @ 60%
- Set 3 = 8 reps @ 65%
- Set 4 = 6 Reps @ 70%
B.
20 min AMRAP
- 12 DB Snatch 22,5/15kg
- 24 alt. DB Box Step Ups
- 400 m run or 36/30 Cal. on a Cardio Machine
C.
1 Tabata Starfish
Montag, 30. März
10 min work:
- 10/10 banded Lunges
- 10 Ring Rows
- 10 Half Prone Angels
- 10 Plate Thruster
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.
Every 3 min. for 15 min.
Benchpress x 4 reps
C.
if time left 1 Tabata Sit Ups for max. reps
Sonntag, 29. März
Farell Williams "Happy"
Happy = 1 Squat, Happiness = 1 Burpee
In Teams of 2:
A.
6 min for max Cal. Ski
B.
6 min for max total weight Benchpress
C.
6 min for max reps Wall Balls (9/6kg)
D.
6 min for max total weight Deadlift
E.
6 min for max reps DB Box Step Overs (2x22x5 or 2x15kg)
3 min rest between workouts
1 works / 1 rests
Freitag, 27. März
400 m run
8 min. 5/5 Best Stretch + 10 DB Deadlift + 10 Ring Rows + 5 Inchworm Push Ups
CrossFit Hero WOD "Lumberjack 20"
For Time - TC: 35 min.
20 Deadlifts 125/82,5
400 meter Run or 36/30 Cal. Cardio
20 Kettlebell Swings 24/16
400 meter Run or 36/30 Cal. Cardio
20 Overhead Squats 52,5/35
400 meter Run or 36/30 Cal. Cardio
20 Burpees
400 meter Run or 36/30 Cal. Cardio
20 Chest-to-Bar Pull-Ups
400 meter Run or 36/30 Cal. Cardio
20 Box Jumps (24/20 in)
400 meter Run or 36/30 Cal. Cardio
20 Dumbbell Hang Squat Cleans 2x22,5/2x15
400 meter Run or 36/30 Cal. Cardio
Tabata
Plank / Hollow Hold
Donnerstag, 26. März
400 m run
8 min work
5/5 Single Arm Barbell Shoulder Press (focus on Lat-Tension)
10 Barbell Lunges
5 Inchworm Push Ups
10 Shoulder Dislocates
A.
Every 1:30 min for 15 min. (5 Sets)
- 1st: 8/8 Single Arm DB Bulgarian Split Squats (foot on Bumper)
- 2nd: 8-12 Benchpress
build over the course of the sets
B.
12 min AMRAP
- 10 alt. DB Snatch
- 4-12 Toes to Bar or HKR or 12 Sit Ups
- 40 Mountain Climber
C.
1 Tabata Barbell Biceps Curls
Mittwoch, 25. März
2 Rounds of:
30 sec work on each excercise / 10 sec rest to switch to next excercise
- Single Under
- 10 Ring Rows
- Single Under
- Inchworm Push Ups
- Single Unders
- Air Squats
A.
10 min of Shoulder Stability
- 8 Banded Press
- 8 Seated Angels
- 8/8 DB Seated Shoulder Rotations
B.
EMOM for 20 min. (4 Sets)
- 1st: 6-10 Burpees for Speed
- 2nd: 6-10 Pull Ups or 2-3 Muscle Ups
- 3rd: 14-20 KB Swings am. Style
- 4th: 4-6 Box Jumps for Hight
- 5th: 6-10 Handstand Push Ups or Push Ups
C.
8 min AMRAP
2-4-6-8-10-12-14-...
- Sit Ups
- Wall Balls
Dienstag, 24. März
3 min of Cardio
5 min. with empty Barbell
1 Set Bear Complex + 10 Ring Rows
A.
Every 2 min. for 5 Sets
work up to 1 heavy Set Bear Complex
- 1 Power Clean
- 1 Front Squat
- 1 Push Press
- 1 Back Squat
- 1 Behind the Neck Push Press
B.
25 min AMRAP
- 2 Rounds of Bear Complex
- 8 Burpees over Bar
- 400 m run or 36/30 Cal Cardio
C.
1 Tabata Sideplan Leg Up
Montag, 23. März
3 min Cardio
6 min.: 10 Med Ball Thruster + 10 Ring Rows + 4 Inchworm Push Ups
A.
Every 2 min for 36 min.
- 1st: 10-12 alt. KB oder DB alt. Single Arm Thruster
- 2nd: max. time Chin Up hold or 3-4 Down Chin Ups
- 3rd: 1 min for max Cal Row or Ski
- 4th: 10-12 Barbell Rows
B.
1 Tabata
Leg Raises / Slow Knee Tucks
Sonntag, 22. März
5 min.
10 banded Shoulder Dislocates
10 Med Ball Pec Squats
10 Ring Rows
in Teams of 2
A.
9 min AMRAP
- 20 DB Snatch
- 20 Box Jump Overs
B.
9 min AMRAP
1 Wall Walk
10 Partner Wall Balls
2 Wall Walks
10 Partner Wall Balls
3 Wall Walks
10 Partner Wall Balls
4 Wall Walks
10 Partner Wall Balls
5 Wall Walks
10 Partner Wall Balls
...
C.
9 min for
- 400 m KB Farmers Carry + max Rounds of 20 Burpees + 40 K Swings
D.
9 min AMRAP
- 30 Sit Ups
- 20 Backsquats 40/30kg
3 min rest between each round
Freitag, 20. März
3 min of Cardio
5 min.
3 Inchworm Push Ups
10 Ring Rows
10 weighted Prone Angels
10 banded Shoulder Dislocates
A.
Every 3 min for 15 min.
Push Press x 6 reps
Build over the course of the Sets
B.
Every 3 min for 12 min.
6-12 Matador Dips
6-12 DB Rows (each side) on Box
C.
8 min AMRAP
3 Push Ups
6 KB Swings
9 Sit Ups
D.
if time:
Tabata: Starfish
Donnerstag, 19. März
3 min Cardio or 400 m run
6 min. 8/8 Heel Taps with Foot on Bumper + 4 Inchworm Push Ups + 8 weighted Prone Angels
A.
8 min EMOM
8 KB Swings am. Style + 1 Wall Walk
B.
30 min AMRAP
1 HSPU
8 Pistols
20 DU or 40 SU
200 m run or 24/18 Cal.
2 HSPU
8 Pistols
20 DU or 40 SU
200 m run or 24/18 Cal.
3 HSPU
8 Pistols
20 DU or 40 SU
200 m run or 24/18 Cal.
Continue with this pattern, addin 1 rep HSPU per Round
C.
Tabata Hang On Pull Up Bar / V- Ups
Mittwoch, 18. März
3 min Cardio or 400m run
5 min.
- 8 DB Deadlift
- 8 Ring Rows
- 8 Band Pull Aparts
- 8 Sit Ups
A.
Romanian Deadlift
Every 3 min for 5 Sets
- 10 reps
Go heavy in Set 3-5!
B.
12 min AMRAP
12 DB Snatch alt.
12 DB Sit Ups
12 Push Ups
20 DU or 40 SU
C.
if Time:
Tabata Monster Walk
Tabata Copenhagen Plank
Dienstag, 17. März
10 min work:
- 8 Glute Bridges with Hands on Wall
- 2 Lanes Monster Walk
- 8/8 Kneeling Press
- 8 Ring Rows
A.
Benchpress
Every 3 min for 5 Sets
- 6 reps
Build over the course of the Sets!
B.
20 min AMRAP
400m run or 36/30 Cal Cardio
16 Barbell Lunges 40/30kg
8 Burpees over Barbell
4 Hang Squat Cleans 40/30kg (sc. Hang Power Cleans)
C.
if Time:
Tabata Biceps Curls (Barbell)
Montag, 16. März
400 m run or 3 min Cardio
4 min: 10 Ring Rows + 10 DB Hammer Squats + 10 EOO Leg Raises + 4 Inchworm Push Ups
+ Lacrosse Rolling Lower Back
A.
Every 3 min. for 15 min. (5 Rounds)
6 Front-, Back or Overhead Squats
Build over the course of the sets!
B.
20 min AMRAP
- 200m run or 24/18 Cal Cardio
- 20 Push Ups (scaled 10 reps)
- all out Toes to Bar or 20 Sit Ups for Speed
C.
1 Tabata Handstand Hold or Wall Walk Hold
Sonntag, 15. März
Open Workout 26.3
Freitag, 13. März
5 min.: 8/8 Heel Taps + 8 Hang Power Clean + 8 Ring Rows
+ Mobility Lower Back
A.
For load:
Every 3 min. for 12 min (4 Sets)
Triple Clean (Power or Squat)
B.
"Grettel"
10 Rounds for time
- 3 Clean & Jerk (50/30kg)
- 3 Burpees over Bar
Time Cap: 10 min
C.
Every 3 min. for 12 min. (4 Sets)
- 2 Backsquats with a 20 sec down and 20 sec up
D.
if time: Tabata Handstand
Donnerstag, 12. März
3 min on a machine or 400m run
5 min.:
- 8 DB Deadlift (Toes up) + 8/8 Turkish Sit Ups + 8/8 Single Leg Heel Taps + 8 Ring Rows
A.
Set up Equipment and work up to training weight in 5 min.
B.
20 min EMOM
- 1st: 40 DU or 60 SU
- 2nd: 4/4 Single Arm DB Overhead Squats or Overhead Lunges (RX+: Double KB Overhead Lunges)
- 3rd: 8 DB Sit Ups
- 4th: 2 Wall Walks or 5 m Handstand Walk (or practice)
- 5th: 4/4 DB Hang Clean & Jerk
C.
For time:
10-9-8-7-6-5-4-3-2-1
Wall Balls
Push Ups (RX+: HSPU)
D.
if time left...
Tabata: Hang on Pull Up Bar
Mittwoch, 11. März
3 min of Cardio
3 Rounds of: 10 Plate Snatch + 10 Ring Rows + 4 Inch Worm Push Ups
Lacross Rolling Elbow/Triceps
A.
Every 3 min for 15 min. (5 Sets)
10 Benchpress + 10 Barbell Rows (supinated Grip)
(go heavy in 3 Sets)
B.
12 min AMRAP
12 Barbell Biceps Curls
20 Barbell Hops
12 alt. Barbell Overhead Lunges or backrack Lunges (empty Barbell)
C.
1 Tabata
V-Ups/deep Push Up Position
Dienstag, 10. März
3 min Cardio
5 min.: 8 Airsquats + 8/8 Plate Shoulder Press + 8 alt. Cossack Squats + 8 Ring Rows
A.
Every 3 min. for 15 min. (15 min.)
Shoulder Press x 5 reps
Build over the course of the sets!
B.
Every 4 min for 12 min (3 Sets)
18/12 Cal Cardio + 16 alt. Double DB or KB Single Arm Thruster
C.
For time
50-40-30-20-10
- KB-Swings
- Sit Ups
Time Cap: 12 min.
Montag, 9. März
8 min work:
- 10/10 Heel Taps with Foot on Bumper
- 10 Ring Rows
- 10 Hang Power Clean (empty Barbell)
- 10 Front Squats
A.
Every 1:30 min. for 9 min. (6 Sets)
3 Hang Power Clean
build over the course of the sets!
B.
For time
10-9-8-7-6-5-4-3-2-1
- Deadlift @ 60% of your 1 RM)
- Pull Ups
Finish each Round with 200m run or 26/20 Cal of Cardio
Time Cap: 25 min.
C.
Iif time left 1 Tabata Handstand Hold
Sonntag, 08. März
Open Workout 26.2
Freitag, 06. März
400 m run or 3 min. Cardio
then 10 min work:
8/8 Half Kneeling Single Arm DB Press + 8 Ring Rows + 8 weighted Prone Angels + 8/8 Heel Taps
A.
Every 5 min. for 20 min. (4 Sets)
- 30/24 Cal.
- 8 Deadlift
- 6 Burpees over Bar
(build Deadlift over the course of the Sets)
B.
10 min AMRAP
- 8 Shoulder to Overhead 40/30kg
- 16 Deadlift (40/30kg)
- 24 Double Unders or 40 Single Unders
C.
2-3 Sets
- all out Toes to Bar or HKR
- all out Push Ups
rest as needed
Donnerstag, 05. März
3 min Cardio or 400 m run
2 Rounds: 10 Ring Rows + 3 Inchworm Push Ups + 10 Wall Squats
+ Mobility for Squat (10/10 best Stretch)
A.
8 min. EMOM
10 Lunges + 8 Sit Ups
B.
Every 3 min for 15 min.
- 6-8 Front- Back- or Overhead Squat
build over the course of the sets!
C.
12 min AMRAP
- 4/4 Single Arm DB Hang Squat Clean
- 8 Pull Ups
- 12 Sit-Ups
Mittwoch, 04. März
3 min Cardio or 400 m run
2 Rounds: 10 Ring Rows + 3 Inchworm Push Ups + 10 Glute Bridges with Hands on Wall
+ Mobility for Lower Back
A.
7 min EMOM
4/4 DB Hang Clean & Jerk + 4 Burpees
B.
Every 3 min for 15 min.
- 6-8 Benchpress
build over the course of the sets!
C.
Five 3-minute AMRAPs in 19 minutes
- 40 DU or 80 SU
- 20 Jumping Lunges (sc. Lunges or Air Squats)
- + max reps of Dumbbell Snatch (alt.)
Rest 1 minute between AMRAPs
Dienstag, 03. März
3 min of Cardio
4 min of: 3 Inchworm Push Ups + 6 Sit Ups + 9 DB Deadlift
+ Lower Back Mobility
A.
Every 5 min for 15 min. (3 Rounds)
- 18/12 Cal. Sprint
- 8 Deadlift 70/40kg
- 8 Pull Ups
B.
20 Rounds of
1 Squat Clean 60/40
2 Burpees over Bar
3 Toes to Bar
Time Cap: 15 min.
RX: 80/50
C. if time:
3 Rounds of
20 Russian Twists into 15 Knee Tucks
rest as needed
Montag, 02. März
3 min. CARDIO
5 min.:
- 10 Scap Pull Ups
- 5 HKR slow
- 20 SU/10DU
- 5 Air Squats
A.
EMOM 40
*The goal is to maintain your pace throughout the 40 min. but the effort level will increase as you go.
It’s as much a mental toughness workout as anything else.
- 6-12 Wall Balls
- 6-12 TTB (unbroken)
- 30-60 DU
- 6-12 Pull Ups (unbroken) (RX+: C2B/MU)
- 6-10 Burpees
B.
CORA Side Plan / Starfish / Sideplank / Starfish
Sonntag, 01. März
Open Workout Event 26.1
Freitag, 27. Februar
A.
10 min work:
10 EOO Leg Raises
5/5 Windmills
10 Prone Angels
10/10 banded Lunges
10 Ring Rows
B.
16 min EMOM - 4 Rounds
1st: 6-12 Toes to Bar or practice TTB
2nd: 6-12 Burpees over Bar for Speed
3rd: 6-12 Ab Roll Outs
4th: 6-12 Hang Power Snatch (light weigt! 30/20kg)
C.
18 min AMRAP
- 6 HSPU or Push Ups
- 9 Pull Ups or 3-4 MU
- 36/28 Cal. Cardio
Donnerstag, 26. Februar
3 min of Cardio
8/8 Single Leg Glute Bridges + 8 Hanging Knee Raises + 8 Goblet Squats
A.
Backsquats, Frontsquats or Overhead Squats x 6 reps
Every 3 min for 15 min.
B.
For time
30/24 - 20/16 - 10/8 Cal. Cardio
15-10-5 TTB
15-10-5 Deadlift @ 60% of 1RM
TC 15 min.
C.
1 Tabata
Biceps Curls (Barbell) / L-Sit Hang on Pull Up Bar
Mittwoch, 25. Februar
3 min of Cardio
5 min: 5/5 KB Lunges with Torso Rotation + 3 Inchworm Push Ups + 10 Ring Rows
A)
Every 3 min. for 15min. (4 Sets)
Benchpress x 5 reps
build over the course of the sets
B)
Every 3 min for 9 min (3 Sets)
- 8/8 DB Row on Box or Bench
- 8 Shoulder Press
C)
11 min AMRAP
- 5 Pull Ups or 3 MU
- 10 KB Swings
- 15 Sit Ups
- 20 Double or Single Unders
Dienstag, 24. Februar
3 min Cardio
5 min with empty Barbell: 3 Power Clean + 3 Front Squat + 3 Push Press + 3 Back Squat + 3 behind the Neck Push Press + 10 Ring Rows
A.
Every 3 min. for 12 min.
- 1 all out Set DB 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 30/24 Cal. of Cardio
Montag, 23. Februar
3 min. CARDIO
4 min.:
- 10 Scap Pull Ups
- 5 HKR slow
- 20 SU/10DU
- 5 Air Squats
A.
5 min EMOM
8 Wall Balls + 8 Sit Ups
B.
Ever 1:30 min for 4 Rounds (24 min)
- 1st: 8/8 Banded Rows in Plank
- 2nd: 10 Ab Roll Outs
- 3rd: 8 Burpee Box Jump Overs
- 4th: 8/18 Kneeling Press
C.
8 min AMRAP
- 3 Push Ups
- 6 Sit Ups
- 9 KB Swings
Sonntag, 22. Februar
4 min of Cardio
then 4 min.: 10 DB Deadlift + 10 Ring Rows + 10 Prone Angels + 10 Hanging Knee Raises
A.
For Time with a Partner
Cash-In: 110 Cal. Cardio
100 Wall Ball Shots 9/6
90 Deadlifts 60/40
80 Hand Release Push-Ups
70 Box Jumps (24/20 in)
60 Toes-to-Bars
50 Burpees
40 Power Cleans 60/40
30 Push Press 60/40
20 Backsquats 60/40
10 Thrusters 60/40
Cash-Out: 110 Cal. Cardio
Time Cap: 40 min
Freitag, 20. Februar
3 min of Cardio
then 3 Rounds
- 10/10 Single Arm Kneeling DB Press
- 10 DB EOO
- 10 Plate Snatch
A.
in 10 min work up to a set of 4 Benchpress
then...
Every 2 min for 8 min. (4 Sets)
- 4 Benchpress @ 90-95%
B.
7 min EMOM
- 5 Hang Power Clean @ 50% of 1 RM + 4 Burpees over Bar
(RX+: Hang Squat Clean)
C.
3-4 Sets of
- 1 Lanes of Sled Sprint (light weight)
- 1 Set Wall Balls unbroken
rest as needed
Donnerstag, 19. Februar
Warm Up:
Technique with light weight
2 rounds
- 5 KB Snatch (l/r)
- 5 KB Push Press (l/r)
- 5 KB Swings (l/r)
- 5 KB Thruster (l/r)
- 30 Single Under
Shoulder Stability Training for 10 min.
(Sets of Barbell Overhead Walk with banded weights)
A. Workout
AMRAP 24
- 5 KB Snatch l
- 5 KB Push Press l
- 5 KB Swing l
- 5 KB Thruster l
- 6 lanes Burpee Shuttle Run
- 6 Pull Ups
- 5 KB Snatch r
- 5 KB Push Press r
- 5 KB Swing r
- 5 KB Thruster r
- 6 lanes Burpee Shuttle Run
- 6 Pull Ups
- 30/24 Cal Cardio
B. Stretching
2 min each side in Couch Stretch
Mittwoch, 18. Februar
10 min work:
8 banded Press + 8 Turkish Sit Ups (4 each side) + 8 Ring Rows + 20 Jumping Jacks
Set up Equipment and work up to Training Weight for A. in 10 min
A.
E1,5MOM for 30 min. (5 Rounds)
- 1st: 8-12 Benchpress
- 2nd: 2 Rope Climbs
- 3rd: 8 AbRoll Outs
- 4th: 20-16 Cal. Cardio (max. 1 min.)
B.
"Sally" with Push Ups or Ring Rows
Dienstag, 17. Februar
3 min of Cardio
4 min of: 10 Ring Rows + 10 DB Deadlift Toes Up + 10 DB Squats
A.
Every 1:30 for 15 min (10 Sets)
- Power Clean + 3 Front Squats
Build over the course of the sets.
B.
12 min EMOM
- 1st: 8 Barbell Rows supinated Grip
- 2nd: 8 Good Mornings
- 3rd: Handstand hold
C.
12 min AMRAP
- 4 DB Hang Squat Clean
- 10 DB Rows in Plank
- 4 HSPU or Push Ups
Montag, 16. Februar
3 min. Cardio
then 10 min work:
8/8 Half Kneeling Single Arm DB Press + 8 Ring Rows + 8 weighted Prone Angels + 8/8 Heel Taps (2x20kg Bumper)
A.
Every 1:30 min for 4 Rounds
- 1st: 1/1 Lane DB Overhead Lunges
- 2nd: practice Pull Ups or Muscle Ups (Kipping, Butterfly, Ring, Bar)
- 3rd: 8-16 Pistols
B.
8 min AMRAP
- 4/4 DB Hang Squat Clean & Jerk
- 20 Double Unders or 40 Single Unders
- 2 Wall Walks
C.
Tabata 1: Plank
Sonntag 15. Februar
3 min of Cardio
4 min. of: 10 Ring Rows + 10 Sit Ups + 10 Med Ball Thruster
In Teams of 2
A.
17 min AMRAP
40 KB Swings
80 Single Unders
40 Lanes Shuttle Run
80 Cal Ski or Row
4 min rest
17 min AMRAP
80 Wall Balls
60 Box Step Ups
40 Pull Ups
20 Ab Roll Outs
Freitag, 13. Februar
3 min Cardio
2 Rounds: 10 Ring Rows + 3 Inchworm Push Ups + 10 Wall Squats
+ Mobility for Squat
A.
8 min EMOM
8 Wall Balls + 8 Sit Ups
B. Every 3 min. for 15 min. (5 Sets)
Front- Back or Overheadsquats x 5 reps
Build over the course of the sets!
C.
12 min AMRAP
4 Pull Ups
6 Push Ups or HSPU
8 Air Squats
Donnerstag, 12. Februar
5 min.
- 3 Inchworm Push Ups
- 20 SU
- 10 Med Ball Thruster
11 min ON / 4 min OFF
A.
- 40 Wall Balls
- 30 Box Step Ups
- 20 Sit Ups
- 10 Burpees to Target
B.
- 2 Lanes Burpee Broad Jumps
- 30/24 Cal. Cardio
- 2 Lanes Lunges
- 30/24 Cal. Cardio
C.
- 40 KB Swings
- 30 Hanging Knee Raises
- 20 Air Squats
- 10 DB Snatch
Mittwoch, 11. Februar
3 min of Cardio
4 min.: 10 DB Deadlift + 10 DB EOO Leg Raises + 10 Ring Rows
A.
Every 3 min for 12 min (4 Sets)
Single Leg Barbell Romanian Deadlift x 8 reps each side
build up in weight if possible
B.
Every 3 min for 12 min.
6 Strict Press + 4 Push Press + 2 Push Jerk
C.
10 min AMRAP
- 6 Push Ups or HSPU
- 7 Pull Ups
- 8 DB Snatch
- 9 KB-Swings
Dienstag, 10. Februar
3 min of Cardio
4 min: 10 Med Ball Cleans + 1 Wall Walk + 10 Ring Rows
Mobility for Squat
A.
Every 3 min. for 15 min. (5 Rounds)
4 unbroken Hang Squat Cleans
Build over the course of the sets!
B.
Every 4 min for 12 min. (3 Rounds)
10 Bulgarian Split Squats (each leg)
C.
Tabata Plank
Montag, 09. Februar
3 min of Cardio
4 min: 10 Med Ball Thruster + 5 Push Ups + 10 Ring Rows
A.
6 min EMOM
3-6 strict Pull Ups + 1 Handstand Walk
B.
16 min AMRAP
40 Double Unders /80 SU
30 Air Squats
20 Push Ups (scaled:10)
10 KB Swings rus. Style
RX+: wear vest
C.
Every 4 min for 12 min. -3 Sets-
15-20 Barbell Rows + 15-20 Benchpress
D.
1 Tabata Side Plank
Sonntag, 08. Februar
3 min of Cardio
2 Rounds: 10 Air Squats +5 Inchworm Push Ups + 3 Burpees
2 Rounds: 10 Jumping Lunges + 10 Ring Rows
Set up weight and Equipment in 10 min
A.
The Cal. 7 in Teams of 2
AMRAP for 35 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. 30 Cal.
Freitag, 06. Februar
4 min on a Cardio Machine
4 min.: 10 Cossack Squats + 8 Ring Rows + 10 Lunges
A.
Bulgarian Split Squats
Every 3 min. for 15 min.
- x 8 reps/leg
build over the course of the Sets
B.
Every 4 min. for 16 min.
20/16 Cal Row or Ski or Bike + all out Toes to Bar or Plate Sit Ups + 20 DU or 40 SU
C.
3-4 Sets of
6-10 Matador Dips
8/8 Single Arm DB Rows
8 Ab Roll Outs
Donnerstag, 05. Februar
3 min of Cardio
4 min: 10 Med Ball Thruster + 5 Push Ups + 10 Ring Rows
A.
12 min EMOM
1st: all out Toes to Bar or HKR or practice the Kip
2nd: 1 Lane DB Overhead Lunges left arm/ 1 Lane right arm
3rd: practice Handstandpush Ups or Handstand Walk
B.
25 min AMRAP
10 Rounds Hurdle Sprint or 40/32 Cal Cardio
40 DU or 80 SU
30 Sit Ups
20 Push Ups
10 Pull Ups
C.
if time left: 1 Tabata Plank/Hollow Rock
Mittwoch, 04. Februar
5 min. for:
3 Rounds of: 3 Inchworm Push Ups + 8 Ring Rows
2 Rounds of: 10 Lunges + 6 Push Ups + 4 Burpees
A.
6 min of.
8/8 Shoulder Rotations
8/8 Kneeling KB Windmill
B.
Every 3 min for 15 min
Benchpress x 10 reps
Build over the course of the sets!
C.
ABS
Every 3 min for 9 min.
10 very slow L-Sit Heel Over
20 Starfish
D.
Flight Simulator & Abs
5-10-15-20-25-30-25-20-15-10-5
- Unbroken Double Unders or Unbroken Single Unders
- Sit Ups
TC: 10 min.
(sc.: work up to 40 or 30)
Dienstag, 03. Februar
3 min of Cardio
4 min.: 10 Ring Rows . 10 DB Deadlift + 10 Wall Squats
Mobility Lower Back
A.
Every 90 sec for 15 min (10 Sets)
- 5 Hang Power Clean (RX+: Hang Squat Clean) + 3-5 Chin Ups (go heavy)
B.
15 min AMRAP:
- 20 DB Box Step Ups
- 8 DB weighted Sit Ups
- 8 alt. Single Arm DB Devil-Thruster
- 20 DU or 40 SU
RX: 1x22,5/1x15
C.
Every 2 min for 6 min.:
all out Toes to Bar or Hanging Knee Raises + max Time in Plank
Montag, 02. Februar
6 min EMOM
- Single Unders
- Inchworm Push Ups
- Ring Rows
A.
10 min work
8/8 Turkish Sit Ups
4 Box Jumps for Height
8/8 Banded Lat Pulls in Plank
B.
Every 4 min. for 12 min. - 3 Rounds -
20 banded Pull Ups
all out Single Arm DB Benchpress (goal: > 10 reps, start with weak side, same reps each arm)
C.
18-14-10-14-18
- Push Ups
- Sit Ups
- KB Swings
TC: 12 min.
D.
(if time) Tabata
V-Ups + Handstand Hold
Sonntag, 01. Februar
6 min EMOM
- 30 Single Unders
- 3 Inchworm Push Ups
- 10 Ring Rows
A.
12 min AMRAP
2-4-6-8-10-12-14-16-18-...
Box Jump Over
Syncro Plate Ground to Overhead
> perform 1 syncro Wall Walk after each Round
4 min rest
B.
12 min for
for max Cal. ski or row
C.
12 min AMRAP
2-4-6-8-10-12-14-16-18-... Thruster
10 Burpees over Bar
Freitag, 30. Januar
1 Tabata Burpee Shuttle Run / Ring Rows
4 min. of 10 DB Squats + 10 weighted Prone Angels
Mobility Ankle/Hip
A.
8 min EMOM
4/4 DB Hang Clean & Jerk + 4 Burpees
B.
Work for 20 min.
- 10 Sandbag Squats
- 40 SU or 60 SU
- all out Sandbag Benchpress
- 40 Sit Ups
C.
1 Tabata Copenhagen Plank
1 Tabata Monster Walk
Donnerstag, 29. Januar
3 minutes of Cardio
2 Rounds: 5 Push Ups + 30 sec Plank + 10 Ring Rows + 5-10 Hanging Knee Raises
A.
Every 2min. for 12 min.
8 Barbell Rows (supinated Grip)
8 weighted Sit Ups
B.
20 min AMRAP:
- 40 Cal on Cardio Machine / or 10 Rounds of Hurdle Sprint
- 10 Pull Ups or 3 Muscle Ups
- 10 heavy Deadlifts unbroken
- 20 alt. Single Arm DB Overhead Front Stepping Lunges (switch hand after 10reps)
Mittwoch, 28. Januar
E1,5MOM for 9 min.
- 1st: row/ski/bike
- 2nd: 10 Med Ball Thruster
A.
Every 3 min. for 15 min. (5 Sets)
Frontsquats, Backsquats or Overhead Squats x 5 reps
Build over the course of the sets
B.
"Macho Man"
Goal: 10-15 min EMOM
- 3 Power Clean
- 3 Front Squats
- 3 Push Jerks
max. 15 min.
C.
Stretching
- 2 min Couch Stretch each Side
- 2 min. Olympic Wall Squat
Dienstag, 27. Januar
6 min.
- 10 DB Deadlift
- 10 Ring Rows
- 10 weighted Prone Angels
A.
Every 5 min for 20 min (4 Sets)
12/9 Cal Sprint
4-12 Pull Ups or 2-6 Muscle Ups
8 Lanes Burpees Shuttle Run
go for speed in every Round
B.
8 min AMRAP (goal: EMOM or faster)
- 3 HSPU or Push Ups
- 6 DB Snatch
- 9 Sit Ups
C.
Every 3 min. for 9 min (3 Sets)
- 8-12 DB Rows on Bench (each side)
- 8-12 Ab Roll Outs
Montag, 26. Januar
3 min Cardio
4 min of: 8/8 Single Arm DB banded Press+ 8 Ring Rows + 8 weighted Prone Angels + 8/8 Turkish Sit Ups
A.
Find a 1 RM Benchpress for the Day in 10 min.
then:
Every 1:30 for 9 min.
Benchpress x 3 reps @ 80-85 % of 1 RM
B.
18 min work
- 20/15 Cal Cardio
- 4-12 Toes to Bar
- 8 Box Jump Overs
C.
Tabata Reverse Plank/Plank
Sonntag, 25. Januar
4 min Cardio
4 min.:
- 5 Inchworm Push Ups
- 5 Air Squats
- 5 Ring Rows
A. in Teams of 2
11 min AMRAP
- 6 Wall Balls
- 9 KB Swings
- 12 Sit Ups
Partner A works on AMRAP / Partner B 12 Cal AB
(switch after each round)
2 min REST
B. in Teams of 2
11 min AMRAP
- 2 Wall Walks
- 20 Double or 40 Single Under
- 2 Lanes of Single Arm DB Overhead Lunges
Partner A works on AMRAP / Partner B 500 m Ski
(switch after each 500 m ski)
2 min REST
C. in Teams of 2
11 min AMRAP
- 6 Pull Ups
- 8 DB Snatch
- 10 AB Roll Outs
Partner A works on AMRAP / Partner B 500 m row
(switch after each 500 m row)
2 min REST
Freitag, 23. Januar
3 min of Cardio
5 min. of 3 Inchworm Push Ups + 10 Ring Rows + 10 weighted Prone Angels + 10 banded Shoulder Dislocates
+ Shoulder Mobility
A.
Every 3 min for 15 min.
Shoulder Press x 8 reps
Build over the course of the Sets
B.
7 min. for max reps & weight
- Hang Power Clean (RX: 40/30kg)
Every time u break up perform 5 Burpees
C.
3 Sets of
- 6-8 Chin Ups
- 12 V-Ups
D.
Tabata Plank
Donnerstag, 22. Januar
3 min of Cardio
4 min. of: 10 Med Ball Pec Squats + 5 Inchworm Push Ups + 10 Ring Rows
+ Squat Mobility
A.
Every 3 min. for 15 min. (5 Sets)
Backsquats, Frontsquats or Overhead Squats
x 8 reps
Build over the course of the sets!
B.
20 min work...
- 30 Cal Cardio
- 20 Sit Ups
- 10 Pull Ups (RX+ 3 Muscle Ups)
C.
Tabata
L-Sit Hang on Pull Up Bar
Mittwoch, 21. Januar
6 min.: 4 Inchworm Push Ups + 8 Ring Rows + 8 Lunges + 8 DB Deadlift Toes on Bumper
A.
8 min EMOM
8 DB Snatch + 3-4 Single Arm DB Burpees
B.
Every 3 min. for 15 min. - 5 Rounds
6/6 Single Leg Deadlift (Barbell)
Build over the course of the Sets
C.
Perform 100 DB Glute Bridges TC-8 min.
D.
Mobility
- 2 min. in deep Squat
- 2 min. Couch Stretch (each side)
Dienstag, 20. Januar
6 min.
10 Ring Rows + 5 Push Ups + 10 Lunges + 10 Sit Ups
A.
20 min. EMOM
- 1st: 8-12 KB Swings am. Style
- 2nd: 4 Box Jumps for Height
- 3rd: Practice DU or CrossOvers
- 4th: all out Pull Ups or Muscle Ups
B.
12 min AMRAP
- 4 DB Hang Squat Cleans
- 8 V-Ups
- 12 DB Rows in Push Up Position
RX: 22,5/15kg
C.
Tabata
- "Laffy Taffy" Biceps Curls
Montag, 19. Januar
3 min of Cardio
for 4 min.: 10 DB Deadlift + 5 Inchworm Push Ups + 10 Ring Rows
for 6 min: 8/8 Banded KB Bottom Up Press + 8/8 KB Windmills + 8 Prone Angels
Set up Equipment and work up to training weight
A. EMOM 20
- 1st: 8-12 Benchpress
- 2nd: 8-10 Burpee Box Jumps overs for Speed
- 3rd: max time Handstand Hold
- 4th: 8-12 DB weighted Sit Ups
B.
8 min AMRAP
- 3 Push Ups
- 6 Wall Balls
- 9 Sit Ups
C.
2 Sets of
1 min KB or DB overhead Carry l
1 min KB or DB overhead Carry r
1 min rest
Sonntag, 18. Januar
4 min Cardio
4 min.: 10 Med Ball Thruster + 10 Ring Rows + 5 Burpees
A.
For Time (with a Partner)
Buy-In: 70 Cal. row/ski/bike
Then, 5 Rounds of:
20 DB Hang Squat Clean
10 Burpee Box Climbs Overs 30"
200 Single Unders
60 Cal. row/ski/bike
Then, 5 Rounds of:
20 Pull Ups
30 Med Ball Partner Sit Ups
40 KB Swings
40 Cal row/ski/bike
Time Cap: 45 min.
Freitag, 16. Januar
6 min.
10 Scap Pull Ups + 5 Push Ups + 10 Lunges + 10 Sit Ups
A.
20 min. EMOM
- 1st: practice Crossovers or DU
- 2nd: 8 Ab-Roll-Outs
- 3rd: 16 Gorilla Rows
- 4th: 8/8 DB Lunges mit foot on Bumper
- 5th: rest
B.
12 min AMRAP
- 3 Wall Walks
- 6 Wall Balls 9/6kg
- 9 Sit Ups
C.
Tabata
- DB Hammer Curls
Donnerstag, 15. Januar
45 sec. WORK / 15 sec. REST
- SU
- Box Step ups
- SU
- Dog Toe Taps
- SU
AMRAP: 6 min. / REST: 2 min.
2 Rounds of
A.
- 6 Burpee Box Jumps
- 6 Wall Balls
- 6 Sit ups
B.
- 8 cal. AB
- 8 cal. ROW
- 8 cal. SKI
C.
- 6 Toes To Bar
- 30 DU
- 6 Pull Ups
B.
CORE
Tabata Flutter Kicks/ Leg Raises
Mittwoch, 14. Januar
4 min.
- 5/5 Single Leg Glute Bridges + 10 External Oblique Opener (Prayer Version) + 5 Inchworm Push Ups
then:
With empty Barbell:
- 10 superslow Deadlift
- 10 Hang Power Clean
- 10 Shoulder Press
- 10 Good Mornings
(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)
A.
Every 3 min for 15 min.
Position Deadlift x 5 reps
(Stop for 4 sec. below the knees + 4 sec above the knees in UP and DOWN movement!)
Build over the course of the Sets
B.
10 min AMRAP
2-4-6-8-10-12-14-16-18-20-...
- Hang Power Clean
- Burpees over Bar
C.
Every 3 min. for 9 min. -3 Sets-
20-30 sec. Dead Hang on Pull Up Bar + 10 Barbell Biceps Curls
Dienstag, 13. Januar
3 min of Cardio
then 4 min.: 6/6 Cossack Squats + 6/6 Single Leg Glute Bridges + 3 Inchworm Push Ups
+ Mobility Lower Back
A.
Every 2 min for 16 min. (4 Rounds)
- 1st: 8-12 Deadlift
- 2nd: 8-12 Benchpress
B.
Every 5 min for 15 min. (3 Sets)
- 18/12 Cal of Cardio + 20 Barbell Lunges
C.
Every 3 min. for 9 min. - 3 Rounds
- 20 Ring Rows
- 20-30 sec Side Plank each side
Montag, 12. Januar
3 min. CARDIO
4 min: 5 Push Ups + 10 Ring Rows + 5 Sit Ups + 10 Air Squats
A.
20 min EMOM
- 1st: 40 DU or 60 SU or practice DU or Crossover
- 2nd: Handstand Hold or Wall Walk Hold or practice Handstand Walk
- 3rd: 3-8 strict Pull Ups
- 4th: 10 Plate weighted Sit Ups
- 5th: 5/5 DB Hang Clean & Jerk
B.
15 min AMRAP
- 6 Push Ups
- 8 KB Swings
- 10 Goblet Squats
- 12 Sit Ups
C.
1 Tabata Plank/Flutter Kicks
Sonntag, 11. Januar
7 min Pizzabote
+ Mobility with Pad
A.
12 min for
1500 m row
then AMRAP
- 12 Burpees over Bar
- 40 Barbell Rows 40/30kg
B.
12 min
80 Wall Balls
then AMRAP
- 10 Pull Ups
- 20 DB Snatch
C.
12 min
80 Cal Ski
then AMRAP
- 40 Sit Ups
- 140 Single Unders
Freitag, 09. Januar
3 min of Cardio
4 min of: 8 PVC Sumo Deadlift (extra Slow) + 8 Ring Rows + 4 Burpees
+ Mobility Lover Back
A.
Every 3 min. for 15 min. (5 Sets)
Sumo Deadlift x 8 reps
Build over the course of the Sets
B.
8 min AMRAP
4 Hang Power Clean
6 Pull Ups
8 Burpees over Bar
C.
9-12 min EMOM
- 1st: 40 sec. Black Roll Chest Stretch
- 2nd: max time Dead Hang on Pull Up Bar
- 3rd: 20/20sec banded Side Plank (Fitness Bands)
Donnerstag, 08. Januar
Tabata: Single Under / Scap Pull Ups / Inchworm Push Ups / Box Step Ups
A.
WORK: EMOM 6 min.
REST: 3 min.
1.
1st: 12-15 Wall Balls
2nd: 8-10 Pull Ups (RX+: 4-6 C2B or 2-4 MU)
2.
1st: 12-15 cal. ROW
2nd: 5-8 Burpees over Rower
3.
1st: 10-14 Box Jumps / Step Ups
2nd: 8-12 Toes to Bar, Sit Ups or V-Ups
4.
1st: max Reps DU or SU
2nd: 8-12 Pistols
B.
TABATA
Mountain Climber / Superman Hold (RX+: 2x1,25-2,5kg Plates)
Mittwoch, 07. Januar
3 min Cardio
5 min: 8 Glute Bridges with Hands on Wall + 8/8 Cat Stance Knees to Elbow + 8 Hinges with banded PVC
3 min practice of: Bear Complex with empty Barbell or PVC
A.
Every 2 min. for 12 min. - 6 Sets
Bear Complex
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 behind the Neck Push Press
B.
12 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
Flutter Kicks / Plank
Dienstag, 06. Januar
3 min of Cardio
4 min of: 10 Shoulder Dislocates + 8/8 Kneeling Press + 20 Jumping Jacks
A.
8 min EMOM
6 Wall Balls + 6 Sit Ups
B.
Every 3 min. for 15 min. (5 Sets)
Benchpress x 8 reps
Build over the course of the Sets
C.
12 min EMOM
- 1st: 8/8 Single Arm Rows on Bench
- 2nd: 8 Ab Roll Outs
- 3rd: 30/30 sec Side Plank
Montag, 05. Januar
3 min of Cardio
5 min of: 8/8 Lunges with front foot on Pad + 6/6 Best Stretch + 10 Shoulder Dislocates
A.
8 min EMOM
8 alt. Lunges + 3 Burpees
B.
Every 3 min. for 15 min. (5 Sets)
8 Lunges with rear foot on Drop Pad left, then 8 Lunges other leg
Build over the course of the sets!
C.
10 min AMRAP
- 20 DU or 40 SU
- 10 Sit Ups
- 5-10 Push Ups
Sonntag, 04. Januar
4 min of Cardio
4 min of: 10 Ring Rows + 10 Med Ball Cleans + 10 Sit Ups
A.
AMRAP (with a Partner) in 21 minutes
- 40 Row/Ski/AB
- 30 Burpees
- 40 Benchpress 50/25
B.
AMRAP (with a Partner) in 21 minutes
- 40 Cal Row/SKi/AB
- 24 Box Jumps Overs
- 18 DB Snatch 22,5/15kg
- 12 Lanes Single Arm Overhead Lunges 22,5/15kg
- 8 Wall Walks
Freitag, 02. Januar
3 min of Cardio
4 min. of: 5 Push Ups + 10 Ring Rows + 1 Lane Worm + 10 Air Squats
A.
Every 2 min. for 10 min. (5 Sets)
Benchpress
Set 1 = 8 reps @ 70%
Set 2 und 3 = 6 reps @ 75%
Set 4 und 5 = 5 reps @ 80%
B.
Work for 20 min.
- 20/15 Cal. Cardio
- 10 Wall Balls
- 10 DB Push Ups kombiniert mit Renegade Rows
C.
3 Sets of
- 12 V-Ups
- 30/30s Single Arm KB Bottom Up Hold/Press or Carry
Donnerstag, 01. Januar
REST-DAY
Mittwoch, 31. Dezember
Silvesterlauf: 6,8 km run
Dienstag, 30, Dezember
3 min of Cardio
4 min of: 6 Cossack Squats + 6/6 Kneeling DB Press + 6 V-Ups
+ Squat Mobility
A.
Tabata 1: Copenhagen Plank
Tabata 2: Monster Walk
B.
Every 3 min. for 15 min. (5 Sets)
Frontssquats or Backsquats
x 5 reps
Build over the course of the sets!
C.
14 min AMRAP
- 10 alt. Barbell Lunges (Backrack), (RX+: Overhead) 40/30kg
- 20 Double or 40 Single Unders
- 10 Push Jerk 40/30kg or HSPU
- 20 Double or 60 Single Unders
- 10 Burpees over Bar
Montag, 29. Dezember
3 min of Cardio
4 min of: 3 Inchworm Push Ups + 6 Sit Ups + 9 DB Deadlift
+ Lower Back Mobility
A.
Every 3 min for 15 min. (5 Sets)
10 Romanian Deadlift
Build over the course of the sets!
B.
Every 5 min for 15 min. (3 Rounds)
- 18/12 Cal. Srint
- 8 Deadlift 70/40kg
- 8 Pull Ups
B.
8 min AMRAP
3 Push Ups
6 KB Swings am. Style
9 Sit Ups
Sonntag, 28. Dezember - Christmas Party Workout
Warm up
6 min.: 10 banded Shoulder Dislocates / 4 Inchworm Push Ups / 10/10 Lat Pull Downs / 10 Air Squats
in Teams of 2
A.
8 min AMRAP
- Partner A: 10 Cal. Row
- Partner B: 12 DB Snatch
>> when both have finished: 5 Burpees sync., then switch
- 2 min. rest -
B.
8 min AMRAP
- Partner A: 1 Round of Cindy (5 Pull Ups - 10 Push Ups - 15 Air Squats)
- Partner B: 12 Wall Balls
>> when both have finished: 6 Lanes Shuttle Run (sync. / together) - then switch
- 2 min. rest -
C.
8 min AMRAP
- Partner A: 10 Pistols
- Partner B: 5 Handstand Push Ups or Push Ups
>> when both have finished: 6 sync. KB Swings am. Style
- 2 min. rest -
D.
8 min AMRAP
- Partner A: 10 Sit Ups
- Partner B: 6 alt. DB Hang Clean & Jerk
>> when both have finished: 10 Box Jump overs (in Summe) - then switch
- 4 min. rest -
Dienstag, 23. Dezember
3 min. Cardio
4 min. 10 Ring Rows + 10 Sit Ups + 10 Front Stepping Lunges
A.
8 min EMOM
4/4 DB Hang Clean & Jerk + 4 Burpees
B. Strength
15 min EMOM - 5 Rounds
- 1st: 8-12 Landmine Rows
- 2nd: 8-12 Ab Roll Outs
- 3rd: 8-12 alt. DB Box Step Ups
C.
8 min. AMRAP
2-4-6-8-10-12-14-16-...
Push Ups
Wall Balls (try to go unbroken in every Set)
REST: 3 min.
6 min. AMRAP
2-4-6-8-10-12-14-16-...
Pull Ups
weighted Sit Ups 20/10kg Bumper
Montag, 22. Februar
3 min. Cardio
6 min. 10 Med Ball Pec Squats + 20 band Pull Aparts + 10/10 KB Single Leg Deadlift
A.
Every 3 min for 15 min.
Backsquat or Frontsquats x 8 reps
Build over the course of the sets!
B.
1 Round of
3 min ON / 45 sec Off
- Ski
- AB
- Row
- max reps Box Step Ups
C.
AMRAP for 8 min.
- 2 Wall Walks or 5 m of Handstand Walk
- 8 Barbell Biceps Curls
Sonntag, 21. Dezember
3 min of Cardio
4 min.: 10 Benchpress (empty Barbell) + 10 DB Deadlift (Toes up) + 10 Sit Ups
A.
For time in teams of 2,1 works/1 rests:
2000 m ski or row
- 100 Back Squats 50/30kg (1 works/1 rests)
- 100 Benchpress 50/30kg
- 100 Barfacing Burpees
- 100 Deadlift 50/30kg
- 100 Med Ball Partner Sit Ups
2.000 m ski or row (1works / 1 rests)
Time Cap: 40 min.
Freitag, 19. Dezember
6 min.: 10 Ring Rows + 4 Inchworm Push Ups + 10 Lunges
A.
8 min EMOM
6-8 DB Snatch + 3-4 Burpees
B.
Every 4 min. for 16 min.
25 DB Benchpress into 25 DB Triceps Extensions (light weight, 2 DB)
C.
Perform 100 alt. Barbell Backrack Lunges
TC: 10 min.
D.
4 Sets of
7-7-7 heavy Matador Dips
Perform 8-10 Ab Roll Outs after each Set
Donnerstag, 18. Dezember
3 min of Cardio
4 min of: 10 Ring Rows + 5 Push Ups + 10 Plate Squats
+ Mobility for Pistols
A.
10 min EMOM
3-6 Pull Ups or Muscle Ups + 4-6 Pistols
B.
20 min EMOM
1st: 6/6 Single Arm KB Bottom Up Squat
2nd: 8-12 Landmine Rows
3rd: 8-12 Ab Roll Ours
4th: 8-12 KB Biceps Curls
C.
For time:
24/18 Cal Air Bike + 10 Burpees
Mittwoch, 17. Dezember
3 min of Cardio
4 min.: 3 Inchworm Push Ups + 10 Facepulls + 10 Med Ball Pec Squats
A.
Every 3 min. for 15 min. (5 Sets)
Romanian Deadlift x 10 reps
Build over the course of the sets!
B.
3 Rounds for time
- 14/10 Cal. Cardio
- 10 Barbell Rows
- 10 Burpees over Bar
TC: 15 min.
C.
For Time
10-9-8-7-6-5-4-3-2-1
Wall Balls
Toes to Bar or HKR or V-Ups or Sit Ups
TC: 8 min.
Dienstag, 16. Dezember
3 min of Cardio
4 min.: 3 Inchworm Push Ups + 10 Facepulls + 10 DB Squats
A. Benchpress
Find a new 1 RM Benchpress in 12 min.
then
8 min. EMOM
Benchpress x 2 reps @ 85-90% of your 1 RM
B. "Sprint Training"
Every 4 min. for 20 min.
- 1st: 10 sec Air Bike Sprint + 1 min. of HSPU, Push Ups or DB Push Press
- 2nd:10 sec Air Bike Sprint + 1 min. of Wall Balls
- 3rd: 10 sec Air Bike Sprint + 1 min. of Rope Climbs
- 4th: 10 sec Air Bike Sprint + 1 min. of Wall Walks
- 5th: 10 sec Air Bike Sprint + 1 min. of Barbell Biceps Curls
C. Tabata
Handstand Hold or Wall Walk Hold
Montag, 15. Dezember
3 min of Cardio
4 min of: 10 Cossack Squats + 10 weighted Prone Angels + 10 DB Deadlift with Toes on Bumper
+ Mobility for Pistols
A.
8 min EMOM
6 Pistols + 4-6 Pull Ups or 2-3 Muscle Ups
(reduce reps if u can´t keep up)
B.
18 min work
20/16 Cal. of Cardio
8 Hang Power Cleans or Hang Power Snatch (RX+: Hang Clean or Hang Snatch)
4 Burpees over Bar
(sprint rounds - rest as needed)
C.
10 min EMOM
3 Power Clean + 3 Front Squats + 3 Shoulder to Overhead
Samstag, 13. Dezember
3 min of Cardio
4 min of: 5 Inchworm Push Ups + 10 DB Deadlift + 10 Ring Rows
+ Mobility
A.
8 min EMOM
1 Wall Walk
3 Air Squats
6 Sit Ups
B. 12 Days of Christmas (in Teams of 2, 1 works/1 rests)
1 Ground to Overhead (50/30kg, RX+: 70/45kg)
2 Pull-Ups or Muscle Ups
3 Handstand Push Ups or Push-Ups
4 Burpees over Bar
5 Wall Balls (9/6kg)
6 Dumbbell Snatch (22,5/15kg)
7 Sit-Ups
8 Pistols (oder 16 Air-Squats)
9 Kettlebell Swings American Style (24/16kg)
10 Toes-to bar
11 Front Squats (50/30kg, RX+: 70/45kg)
12 OH Front Stepping Lunges (50/30kg, RX+: 70/45kg) (sc. Backrack)
Round 1 = 1
Round 2 = 2,1
Round 3 = 3,2,1
Round 4 = 4,3,2,1
...
Round 12 = 12,11,10,9,8,7,6,5,4,3,2,1
Freitag, 12. Dezember
3 min of Cardio
4 min of: 5 Inchworm Push Ups + 10 weighted Prone Angels + 10 Ring Rows
+ Mobility for Shoulder
A.
Every 3 min for 15 min. (5 Sets)
Benchpress x 8 reps
Build over the course of the sets!
B.
10 min AMRAP:
- 3 Pull Ups (scaled up: Muscle Ups)
- 6 Push Ups or HSPU
- 9 KB Swings am. Style
C.
Annie - TC-10 min.
50-40-30-20-10
- Double Unders
- Sit Ups
Donnerstag, 11. Dezember
3 min of Cardio
4 min of: 10 Sit Ups + 10/10 Single Arm DB Sumo Rows + Med Ball Pec Squats
A.
10 min EMOM
- 1st: 8/8 Single Arm DB Sumo Rows
- 2nd: 8 Ab Wheel Roll Outs
B.
Every 3 min. for 15 min.
- Tempo Front or Back Squats x 2 reps
10 sec down / 10 sec up
C.
10 min AMRAP
2-4-6-8-10-12-14-16-18-20-...
- Pull Ups
- Box Jumps
- Pistols
D.
Tabata Plank
Mittwoch, 10. Dezember
3 min of Cardio
4 min of: 10 Single Arm Bumper Shoulder Press + 4 Inchworm Push Ups + 10 Ring Rows
A.
Find a 1 RM for the Day of
Turkish Get Up
in 10 min.
B.
Every 3 min. for 15 min. (5 Sets)
Shoulder Press + 5 reps
Build over the course of the sets
C. Sprint Workout
21 - 15 - 9
- Burpees
- KB Swings
- Double Unders
TC: 10 min.
D.
1 Tabata: Turkish Sit Ups
Dienstag, 09. Dezember
3 min of Cardio
4 min.: 10 Plate OH Lunges + 3 Inchworm Push Ups + 10 Ring Rows
Overhead Mobility
A.
35 min EMOM (7 Rounds)
- 1st: 12/9 Cal. Air Bike
- 2nd: 6-10 Toes to Bar
- 3rd: 1/1 Lane Single Arm DB Overhead Lunges left 1 lane right arm
- 4th: 1-2 Rope Climbs (RX+: legless)
- 5th: rest
(Reduce weight or reps if u can´t keep up, but keep it challengeing!)
B. if time:
Perform 3 Sets of:
- 6-8 strict Pull Ups
- 6-8 Ring-Dips
Montag, 08. Dezember
3 min Cardio
4 min.: 10 Ring Rows + 3 Inchworm Push Ups + 10 Lunges
+ Squat Mobility
A.
8 min EMOM
- 6 Pistols + 6 Toes to Bar
B.
Every 2 min for 12 min. (6 Sets)
1 Power Clean + 3 Frontsquats (or 1 Squat Clean 2 Front Squats)
or
1 Power Snatch + 3 Overhead Squats (or 1 Squat Snatch 2 Overhead Squats)
Build over the course of the Sets
C.
For time: 21-15-9
- Hang Power Clean (40/25kg)
- Back Squats (40/25kg)
RX+: 60/40kg
TC: 10 min.
Sonntag, 07. Dezember
3 min Cardio
4 min: 10 DB Squats + 3 Inchworm Push Ups + 10 DB Deadlift
+ Squat Mobility
A. Kjäll - Team
(in a Team of 3) in 40 minutes
Buy-In:
1,962 meter Row or Ski
210 Back Squats (50/35 kg)
Then, AMRAP in remaining time of:
57 Burpees
57 Deadlifts (80/55 kg)
57 Kettlebell Swings (24/20 kg)
This memorial workout is dedicated to Powerlifter Kjäll Gustafsson who was killed on December 14, 2019, when he tried to stop a robbery at a restaurant in Gislaved, Sweden.
– 1,962 meter Row, for his birth year (1962)
– 210 Back Squats for his back squat PR (210kg)
– 57 for the age when he was killed.
Freitag, 13. Dezember
3 min Cardio
4 min.: DB Deadlift with Toes on Bumper + 10 Plate Snatch + 10 Plate Thruster
+ Ankle Mobility + Hamstrings
A.
8 min EMOM
- 1st: 4 Box Jumps for Height
- 2nd: 2 Lanes broad Jumps
B.
12 min EMOM
st: 5/5 DB Hang Clean & Jerk (go heavy)
2nd: practice Handstand Shoulder Tappings or practice Handstand Walk
3rd: 40 Double Unders or practice Double Unders
C.
For time - time Cap: 20 min.
- 40/30 Cal.
- 40 Wall Balls
- 40/30 Cal. Rounds Hurdle Sprint
- 40 DB Snatch
- 40/30 Cal.
- 40 DB Box Step Ups (1 DB)
- 40/30 Cal.
- 40 Sit Ups
RX+: wear vest
Donnerstag, 04. Dezember
3 min Cardio
4 min.: 10 DB Lunges + 10 Ring Rows + 10 Leg Raises
+ 10 Best Stretch (each side)
A.
In 15 min. for Strength:
Do sets of
- 6/6 Backrack Lunges
- 8-12 Ab Roll Outs
- 8-12 Landmine Rows
- rest ca. 1 min after each Round
B.
AMRAP in 12 minutes
- 4 strict Pull Ups
- 4 DB Hang Squat Clean
- 4 Push Ups on DB with 1 DB Row each arm between each push Up
C.
2 Sets of
1 min KB Front Rack Carry each side
with 1 min rest after each round
Mittwoch, 03. Dezember
4 min of Cardio
4 min.: 10 weighted Prone Angels, 10 Ring Rows, 3 Inchworm Push Ups, 10 Med Ball Pec Squats
A.
For time
21-15-9
Burpees
Toes to Bar, HKR, V-Ups or Sit Ups
TC: 10 min.
B.
Frontsquats
Every 3 min for 15 min. -5 Sets -
10 reps
Build over the course of the sets!
C.
27-21-15-9
Backsquats (RX: 40/30kg)
Pull Ups
TC: 12 min.
Dienstag, 02. Dezember
6 min EMOM
1st: 1-2 Rope Climbs
2nd: 10-15 Push Ups
B.
Bankdrücken
Every 3 min for 15 min. - 5 Sets -
10 reps
Build over the course of the sets!
C.
For Time
- 50 Box Step Ups (24/20 in)
- 25 Pull Ups
- 50 Kettlebell Swings (24/16kg)
- 25 Push Ups or HSPU
- 50 Walking Lunges
- 25 Back Extensions
- 50 Wall Ball Shots (9/6 kg)
- 25 Burpees
- 50 Double-Unders
Time Cap: 20 min.
RX+: wear vest
Montag, 01. Dezember
3 min Cardio
4 min.: 10 Ring Rows + 3 Inchworm Push Ups + 10 DB Deadlift Toes Up
+ Mobility for Lower Back
A.
Romanian Deadlift
Every 3 min for 15 min. - 5 Sets -
10 reps
Build over the Course of the sets
B.
Every 3 min for 15 min. 5 Sets
- 8-12 Barbell Rows
- 8-12 Ab Roll Outs
C.
12 min AMRAP
- 6 HSPU or Push Ups
- 9 Air Squats
- 12 Plate Sit Ups
- 24 Double Under or 48 Single Unders
Sonntag, 30. November
5 min Rowling / 5 in Skiin
Strike @ 100m
A.
In Teams of 2
11 min for
60 DB Box Steps Ups 2x15/2x10
then AMRAP
- 2 Push Ups or HSPU
- 4 Pull Ups
- 6 Wall Balls
B.
11 min for
60 Cal Ski or Row
then AMRAP
- 4 Sandbag Clean & Jerk
- 20 DB Snatches
- 20 Plate weighted Sit Ups (20/10kg)
C.
11 min for
60 Cal Air Bike
then AMRAP
- 4 Lanes Burpee Broad Jumps
- 4 Lanes "Schubkarre"
Rest 4 min between workout parts
Freitag, 28. November
3 min Cardio
4 min: 10 Plate Snatch + 3 Inchworm Push Ups + 20 alt. Lunges
+ Mobility Lower Back
A. Skill & Strength
12 min EMOM
- all out Toes to Bar or HKR
- 4/4 DB Hang Clean & Jerk (go heavy!)
- 3-6 heavy HSPU or Pike Push Ups
B.
Every 3 min for 15 min. (5 Sets)
Benchpress
Set 1 = 15 reps @ 40%
Set 2 = 12 reps @ 45%
Set 3 = 8 reps @ 65%
Set 4 = 5 reps (go heavy)
Set 5 = 3 reps (go heavy)
C.
For time
15 – 12 – 9 – 6 – 3
- Hang Power Snatch 30/20 kg (RX+: Power Snatch)
- Burpees over Bar
50 DU or 75 Single Unders after each set
Time Cap: 12 min.
Donnerstag, 27. November
3 min Cardio
5 min: 10 Plate Squats + 20 sec deep Squat Position with BP + 3 Inchworm Push Ups + 10 Ring Rows
+ Mobility Lower Back
A.
8 min EMOM
- 8 Wall Balls + 6 Burpees
B.
Every 3 min for 15 min. (5 Sets)
Back- or Frontsquat
Set 1 = 15 reps @ 40%
Set 2 = 12 reps @ 45%
Set 3 = 8 reps @ 65%
Set 4 = 5 reps (go heavy)
Set 5 = 3 reps (go heavy)
C.
15 min AMRAP
5 Pull Ups
10 Push Ups
15 Sit Ups
Mittwoch, 26. November
3 min of Cardio
4 min.: 10/10 kneeling Press + 10 Barbell Rows + 10 Sit Ups
A.
Every 3 min. for 15 min (5 Sets)
- 1st: 8 seated Shoulder Press
- 3rd: 10 Barbell Rows
build over the course of the sets!
B.
18 min AMRAP
- 22 Lunges
- 22 Kettlebell Swings (24/16kg)
- 22 Burpees
- 22 Single Arm KB or DB Thruster (switch arm after 11 reps)
- 22 Push-Ups
- 22 Double-Unders
- 20 Sit-Ups
C. if time
3 Sets of
8-12 Ab Roll Outs
8-12 Banded Row in Plank (each side)
Dienstag, 25. November
3 min Cardio
4 min: 10 Plate Snatch + 10 Glute Bridges (Hands on Wall) + 10 Ring Rows Lunges
+ Mobility 10 "Best Stretch" (each Side)
A.
10 min EMOM
- 6 DB Snatch + 1 Wall Walk + 6 Sit Ups
B.
Every 3 min for 15 min. (5 Sets)
Romanian Deadlift x 10 reps
build over the course of the sets!
C.
For time
15 – 12 – 9 – 6 – 3
- Deadlift (RX: BW)
- Pull Ups
Time Cap: 10 min.
D.
Tabata Side Plank (Leg up)
Montag, 24. November
3 min of Cardio
4 min.: 10 alt Cossack Squats + 3 Inchworm Push Ups + 10 Ring Rows
A.
12 min EMOM (go for Skill not for Strength)
1st: 2-4 Muscle Ups or practice kipping or butterfly Pull Ups
2nd: 6-8 Pistols (alt.)
B.
Every 4 min for 16 min.
9/7 Cal Air Bike Sprint + 12-20 Wall Balls unbroken
C.
3 Sets of
1 min KB Front Rack Carry left arm
1 min for: 12 V-Ups
1 min KB Front Rack Carry right arm
1 min for: 12 V-Ups
Sonntag, 23. November
Tabata Shuttle Run / Plate Snatch
+ Stretching
A.
TEAM WORKOUT
(Teams of 2: Teams können den Start bei 1., 2. oder 3. wählen!)
1.
14 min for:
Buy in
50 Cal.
AMRAP
- 8 Box Jumps
- 8 Toes To Bar
- 8 Burpees
2.
14 min for:
Buy in
50 Cal.
AMRAP
- 2 Double DB Devil Presses
- 4 Pistols
- 80 Double Under
3.
14 min for:
Buy in
50 Cal.
AMRAP
- 5 HSPU
- 10 Pull ups
- 15 Air Squats
RX+: synchron
B. Core
Freitag, 21. November
3 min Cardio
4 min: 10 Ring Rows + 3 Inchworm Push Ups + 10 DB Deadlift
+ Moility for Lower Back
A.
Every 3 min. for 15 min. - 5 Sets
- 12 Deadlift
build over the course of the sets!
B.
Every 5 min. for 15 min.
- 12/8 Cal.
- 12 Wall Balls
- 12 Burpees over Bar
C.
2 Sets of
CORE Burner
20 sec. WORK / 10 sec. REST
- Hollow Hold
- Slow Knee Tucks
- Leg raises
- Bicycle Crunches
D.
if time:
1 Tabata Hang on Pull Up Bar
Donnerstag, 20. November
1 Tabata Rope Jumps
1 Tabata Med Ball Thruster / RingRows
A.
10 min work
- 10 Prone Angels
- 10/10 Lat Pulls in Plank
- 3 Inchworm Push Ups
- 10 banded Squats
B.
15 min AMRAP
5 Wall Balls
3 HSPU or Push Ups
1 Power Clean (80/50kg)
C. Strength
18 min work
- 8-12 Landmine Rows
- 8-12 Ab Roll Outs
- 8-12 DB Side Raises (each arm)
- 8-12 Plate weighted Sit Ups
Mittwoch, 19. November
3 min Cardio
4 min: 10/10 banded Lunges + 10 Sit Ups + 10 Ring Rows
A.
8 min work
- 10 Single Leg Heel Taps on Pad
- 10 Glute Bridges with Hands on Wall
- 10 weighted Sit Ups
B.
Backsquats - 5 sets
Every 3 min for 15 min.
- 12 reps
C.
12 min AMRAP
- 20 alt. Lunges (Bodyweight)
- 10 Sit Ups
- 20 DU or 40 SU
Dienstag, 18. November
3 min Cardio
4 min: 10 Ring Rows + 3 Inchworm Push Ups + 10 Sit Ups + 10 DB Squats
+ 5 min. of Mobility for Shoulder, Ankle, Hip
A. "Moszer" Hero WOD
9 Rounds for Time
- 30/24 Cal Cardio
- 6 Air Squats
- 6 Pull-Ups
- 6 Box Jumps (20/24 in)
- 6 Burpees
- 6 Sit-Ups
- 6 Lunges (alternating)
- 6 Russian Kettlebell Swings (53/35 lb)
Wear a Weight Vest (20/14 lb)
Time Cap: 45 min.
Montag, 17. November
3 min Cardio
4 min: 10/10 DB Kneeling Press + 10 RIng Rows + 10 Sit Ups
A.
10 min work
- 10/10 Lat Pulls in Plank Position
- 10 weighted Prone Angels
- 10 weighted Sit Ups
B.
Benchpress - 5 sets
Every 3 min for 15 min.
- 12 reps
C.
15 min work
- 12/8 Cal row/ski/bike
- 1 Rope Climb
- 12 KB Swings am Style
- 6-12 Pull Ups or 2-3 MU
Sonntag, 16. November
6 min
8/8 Parter Med Ball Throws
8 Med Ball Partner Sit Ups
8 Ring Rows
1 Wall Walk
+Mobility
A.
5 Rounds for Time (with a Partner)
- 40 Cal.
- 40 Wall Balls
- 4 Lanes Single Arm DB Overhead Lunges
Time Cap: 20 min.
5 min rest.
10 Rounds for Time (with a Partner)
1 Round KB Farmers Carry (each Partner, 2x24/2x16kg)
4 Burpee Box Jump Overs (each Partner)
4 Pull Ups (each Partner)
Time Cap: 20 min.
Freitag, 14. November
1 Tabata Mountain Climber/Ring Rows
1 Tabata Rope Jumps
A.
10 min EMOM
1st: 3-6 Chin Ups
2nd: 8/8 single Leg Calf Dips
B.
Every 4 min. for 12 min.
- 18/13 Cal. Cardio
- 8-12 Push Press
- 8-12 Toes to Bar or Hanging Knee Raises
C.
7 min EMOM
6 DB Snatch + max reps Sit Ups
D.
1 Tabata Hang on Pull Up Bar
Donnerstag, 13. November
3 min Cardio
4 min: 3 Inchworm Push Ups + 6 Hanging Knee Raises + 9 DB Squats
A.
1 Tabata banded Knee Side Plank
B.
Every 3 min. for 15 min.
10 Frontsquats or 10 Backsquats
Build over the course of the sets
C.
12 min AMRAP
4 alt. Single Arm Devil Press
8 Pistols
12 Sit Ups
D.
3 Sets of
- 12 banded Triceps Extensions
- 12 V-Ups
Mittwoch, 12. November
3 min of Cardio
4 min with empty Barbell
- 5 Hang Power Clean
- 3 Front Squats
- 2 Push Jerk
A.
Every 2 min. for 10 min. (5 Sets)
5 Hang Power Clean
3 Front Squats
2 Push Jerk
Increase weight over the course of the Sets
B.
Every 3 min. for 15 min. (5 Sets)
Benchpress x 10 reps
Build over the course of the sets
C.
6 min AMRAP
- 3 Push Ups or HSPU
- 6 KB Swings
- 9 Sit Ups
D. if time
2 Sets of
CORE Burner
20 sec. WORK / 10 sec. REST
- Hollow Hold
- Slow Tuck Ups
- Leg raise in and out
- Bicycle Crunches
Dienstag, 11. November
5 min.
- 3 Snatch Grip Deadlift
- 3 Hang Power Snatches
- 3 OH Squats
- 3 Burpees
5 min. to find WORKOUT WEIGHT
A.
Buy in:
4 min. max cal. SKI/ROW/AB/Bike
REST: 4 min.
AMRAP for 8 min.
- 4 Pull Ups
- 6 Box Jumps
- 8 Toes To Bar
- 10 alt. DB Snatches
RX+: C2B or MU
REST: 4 min.
AMRAP for 8 min.
- 1 Snatch Grip Deadlift
- 2 Hang Power Snatches
- 3 Overhead Squats
- 4 Burpees over Bar
RX: 40/30 kg
REST: 4 min.
AMRAP for 8 min.
- 2 Man Maker
- 4 HSPU
- 60 DU
- 8 Pistols
B.
TABATA, if Time
Side Plank
Montag, 10. November
3 min Cardio
4 min. 8 Air Squats + 8 Sit Ups + 8 Ring Rows
A.
8 min work
- 8/8 Paloff Press
- 8/8 Heel Taps foot on Balance Pad
- 8/8 Single Leg DB Deadlift
B.
Deadlift
Every 3 min. for 15 min. (5 Sets)
Deadlift x 10 reps
C. Conditioning
3 Rounds for max Reps
3 min AMRAP / 2 min rest
- 8 Thruster (30/20 kg)
- 8 Burpees over Bar
- 8 Sit Ups
D.
If time: Tabata Plank/Starfish
Sonntag, 09. November
7 min. Pizzabote
A.
For time in Teams of 2 (1 works/1 rests)
- 50 Pull Ups
- 50 Wall Balls
- 50 Cal Ski, Row or Bike
8 Rounds Hurdle Sprint (each Partner)
- 40 Burpee Box Jumps Overs
- 40 Wall Balls
- 40 Cal Ski, Row or Bike
10 Rounds Hurdle Sprint
- 30 Sandbag Clean & Jerks
- 30 Wall Balls
- 30 Cal Ski, Row or Bike
10 Rounds Hurdle Sprint
- 20 Man Maker
- 20 Wall Balls
- 20 Cal Ski, Row or Bike
10 Rounds Hurdle Sprint
- 10 Wall Walks
- 10 Wall Balls
- 10 Cal Ski, Row or Bike
10 Rounds Hurdle Sprint
Time Cap: 40 min.
B.
Tabata Starfish
Freitag, 07. November
3 min Cardio
4 min: 10 Plate Sit Ups + 10/10 Plate Press + 10 Plate Squats + 3 Burpees with Jump on Bumper
A.
10 min EMOM
8 KB Swings am. Style + 8 Sit Ups
B.
12 min EMOM
1st: 6-12 Toes to Bar (go unbroken)
2nd: 8-12 DB Push Press (go unbroken) or 4-8 HSPU
C.
- 3 min for 3 Sets of Lat Pull Down left arm
- 3 min for 3 Sets of Lat Pull Down right arm
- 3 min for 3 Sets for Single Arm DB Benchpress left arm
- 3 min for 3 Sets of Single Arm DB Benchpress right arm
- 3 min for 3 Sets of Hang on Pull Up Bar
Aim in each 1st. Set: 20-30 reps
Rest only 15 sec between Sets
Donnerstag, 06. November
3 min Cardio
6 min work:
- 10 CROSSACK SQUAT
- 10 SCAPULAR PULL UP
- 12 SHOULDER TAP
- 12 MOUNTAIN CLIMBER
A. Strength
every 3 min. for 15 min
- 3 Deadlift
- 3 Hang Power Clean
- 3 Frontsquat
- 3 Push Jerk
build over the course of the sets
C. For time - TC: 12 min.
30 – 20 - 10
- Barbell Hops
- DEADLIFT (100/65)
- BURPEES OVER the BAR
- KB AMERICAN SWING (24/16)
D. Stretching lower Back!
Mittwoch, 05. November
3 min Cardio
6 min work:
- 10 AIR SQUAT
- 10 SCAPULAR PULL UP
- 12 SHOULDER TAP
- 12 SIT UP
A. Strength
every 3 min. for 15 min
- Benchpress x 7 reps
build over the course of the sets!
C. 12 min. AMRAP
- 14 ALT. DB SNATCH
- 4 Wall Walks
- 14 Goblet Squats
- 4 PULL UP STRICT/MU or 8 KIPPING/BUTTERFLY BULL UP or 8 Ring Rows
D. if time
- Tabata Hollow Rock / Superman
Dienstag, 04. November
3 min Cardio
8 min work:
- 10 weighted Prone Angels
- 10 Ring Rows
- 10 Cossack Squats
- 10 banded Shoulder Dislocates
A.
8 min AMRAP
- 5 Pull Ups
- 10 Push Ups
- 15 Air Squats
3 min rest
8 min AMRAP
- 5 Push Press or Push Jerk 40/30kg
- 10 Backrack Lunges 40/30kg
- 15 Sit Ups
C. Strength
work for 15 min.
8-12 Single Arm Row on Bench
8-12 Ab Roll Outs
30/30 Sec Single Arm KB Front Rack or Bottom Up Carry
Montag, 03. November
3 min Cardio
4 min of: 8/8 Single Leg Glute Bridges + 8 Sit Ups + 8 Ring Rows
A.
Every 2 min. for 20 min. (5 Rounds)
- 1st: 8-12 banded Sumo Deadlift (build over the course of the Sets)
- 2nd: all out Hanging Knee Raises or Knees to Elbow
B.
15 min AMRAP
- 10 KB Swings 24/16kg
- 10 Wall Balls
- 10 Burpees
- 20 DU or 30 SU
C.
1 Tabata Side Plan with Knee Band
Sonntag, 02. November
5 min rowling / 5 min skiing
Strike @ 100m
+ Stretching
A.
For Time (with a Partner):
860 meter Ski or Row
- 86 Push-Ups
- (Partner holds Hollow Hold)
- 86 Wall Balls (20/14 lb)
- (Partner holds Plank)
- 86 Box Jumps (24/20 in)
- (Partner holds bottom of Squat)
860 meter Ski or Row
TC: 18 min.
B.
20 Rounds (with a Partner) For Time
- 4 Clusters 70/45
- 8 Bar-Facing Burpees
Then: 80 Cal. Air Bike
TC: 18 min.
Freitag, 31. Oktober
3 min Cardio
4 min. 10 Ring Rows + 10 DB Squats + 3 Inchworm Push Ups
A.
Every 3 min for 12 min. (4 Rounds)
12 Bent Over BB Row (Don’t touch the ground between reps. Keep the reps slow and controlled on the way down.)
10/10 weighted Curtsey Lunge (with DB or KB)
B.
3 Rounds for max reps/cal. of
- 1 min row or ski
- 1 min Wall Balls
4 min rest
3 Rounds for max reps/cal. of
- 1 min Push Ups or HSPU
- 1 min Lanes of Shuttle Run
C.
10 min EMOM
1st: 3-8 Chin Ups or 3 BMU
2nd: 8 Pistols
Donnerstag, 30. Oktober
3 min Cardio
4 min. 10 DB Deadlift (Toes up) + 10 EOO Leg Raises + 10 Ring Rows + 3 Inchworm Push Ups
A.
7 min EMOM
3 Burpees + 30 Flutter Kicks
B.
Benchpress x 8 reps
Every 3 min for 15 min.
build over the course of the sets!
C.
For time
20-18-16-14-12-10-8-6-4-2
- alt. DB Snatch
- Burpees over Bar
Time Cap: 16 min.
Mittwoch, 29. Oktober
3 min Cardio
4 min. 10 Plate Sit Ups + 10 Cossack Squats + 6/6 Overhead Plate Squats (sc. FR)
A.
12 min work
- 10 V-Ups
- 10/10 DB Side Raises
- 8/8 banded Lunges
B.
For time
- 100 Backsquats 40/30kg)
- 100 Sit Ups
(pick up Barbell from Ground! partioned any way!)
TC: 12 min.
C.
3 Rounds for time - TC- 15 min.
- 15 Deadlift 80/50kg
- 50 Wall Balls
- 100 DU or 150 SU
Dienstag, 28. Oktober
3 min Cardio
4 min: 10 Ring Rows + 10 DB Deadlift (toes up!) + 3 Inchworm Push Ups
A.
8 min EMOM
4/4 DB Hang Clean & Jerk + 4 Burpees (go for speed!)
B.
Every 3 min. for 15 min - 5 Rounds
10 Good Mornings + 10 weighted Sit Ups
go heavy in Round 3,4,5
C.
For Time
24-18-10
DB Burpees
DB Box Step Ups
TC: 15 min.
RX: 2x22,5/2x15kg
Montag, 27. Oktober
3 min Cardio
4 min: 10/10 Single Arm Kneeling DB Press + 10 Sit Ups + 10 Ring Rows
A.
8 min EMOM
- 8 DB Snatch + 4 Burpees
B.
18 min work
- 16/13 Cal AB/Row/Ski
- all out Toes to Bar
- 5/5 Single Arm DB Hang Clean & Jerk
C.
Every 3 min for 12 min.
- 8-12 Sitting Shoulder Press
- 8-12 DB Rows on Bench
build over the course of the Sets
Sonntag, 26. Oktober
5 min rowling / 5 min skiing
Strike @ 100m
A.
For Time (with a Partner)
160 Cal.
- 80 Wall Ball Shots (20/14 lb)
- 80 DB Snatch (22,5/15kg, alternate every 8 reps)
- 80 Plate weighted Sit Ups (20/10kg)
- 80 Pull-Ups (alternate every 5 reps)
- 80 Burpees (alternate every 5 reps)
160 Cal.
Only 1 athlete works at a time.
TC: 40 min.
B.
1 Tabata Plank Jacks
Freitag, 24. Oktober
3 min Cardio
5 min. 3 Inchworm Push Ups + 10 weighted Prone Angels + 10 Hanging Knee Raises
Strength
Every 3 min. for 15 min.
Benchpress x 5 reps
build over the course of the sets!
Conditioning 1
10 min EMOM
1st: 8 Burpees
2nd: max reps Wall Balls
4 min. rest
Conditioning 2
7 Rounds for time
12/9 Cal. + all out Pull Ups or Muscle Ups
TC: 10 min.
Donnerstag, 23. Oktober
3 min Cardio
20 banded Shoulder Dislocates
4 min. 10 alt. Cossack Squats + 6/6 Single Arm Plate OH Squats or Shoulder Press + 3 Inchworm Push Ups
A.
Every 1,5 min for 10,5 min (7 Sets)
Hang Power Snatch (RX+: Snatch)
Set 1-2 = 3 reps @ 60%
Set 3-4 = 2 reps @ 70%
Set 5,6,7 = 1 rep > 70%
B.
18 min work
- 20/15 Cal Row or SKi
- 30 alt. Back Rack Lunges (35/25kg)
- 30 Sit Ups
C. if time
1 Tabata Copenhagen Plank
1 Tabata Monster Walk
Mittwoch, 22. Oktober
3 min Cardio
5 min with empty BB. : 3 Power Clean + 3 Front Squats + 3 Push Jerks + 10 Ring Rows
A.
10 min EMOM
3-6 HSPU or Push Ups + 8 Sit Ups
B.
20 min AMRAP
30/24 Cal. Cardio
2 Rounds of Macho Man (3 Power Clean 3 Front Squats + 3 Push Jerks)
C.
3 Sets of
DB Side Raises 8-12 reps ech side
Dienstag, 21. Oktober
3 min Cardio
4 min. 10 Sit Ups + 10 Ring Rows + 10 DB Squats
+ Box Squat Mobility + Prayer Stretch
A.
20 min EMOM (5 Rounds)
1st: 6/6 alt. DB or KB Single Arm OH Front Step. Overhead Lunges (RX+ 2KB)
2nd: 2-3 Wall Walks or practice Handstand Walk
3rd: 4 Box Jumps for Height
4th: 30 sec for max. reps DU or SU
5th: 8 Ab Wheel Roll Outs
B.
8 Rounds for time
15/12 Cal row/ski/bike
5-10 Toes to Bar
5 DB Hang Squat Cleans
TC: 18 min.
Montag, 20. Oktober
6 min. : 10 Ring Rows + 10 lying Reverse Flys + 10 Sit Ups + 10 DB Deadlift with Toes on Bumper
A.
8 min EMOM
6 DB Snatches + 8 Sit Ups
B.
Every 3 min for 15 min.
Sumo Deadlift x 5 reps
build over the course of the sets!
C.
For Time:
21-15-9
- Deadlift 102/70kg
- Pull Ups
TC: 10 min.
D.
if time: 3 Rounds of
6-10 KB Bottom Up Press (each side) + 8-12 Ab Roll Outs
Sonntag, 19. Oktober
Tabata Shuttle Run / Med Ball Thruster
Tabata Shuttle Run / Ring Rows
A.
AMRAP (with a Partner) in 12 minutes
- 5 Burpees
- 6/4 calorie Assault Airbike
- 3 Right-Arm Dumbbell Hang Clean-and-Jerks (50/35 lb)
- 3 Left-Arm Dumbbell Hang Clean-and-Jerks (50/35 lb)
Partners switch after each full round.
B.
AMRAP (with a Partner) in 12 minutes
- 5 Box Jumps
- 4 Clean & Jerk (40/30kg)
- 3 Burpees over Bar
Partners switch after each full round.
C.
AMRAP (with a Partner) in 12 minutes
- 5 Wall Balls
- 4 Toes to Bar
- 3 Pull Ups or Muscle Ups
Partners switch after each full round.
Freitag, 17. Oktober
3 min Cardio
Burgener Warm Up
5 min. to set up equipment and work up to trainings weight
A.
10 min EMOM
4 Hang Power Snatch (RX+: Hang Squat Snatch) + 4 Burpees over Bar
B.
15 min AMRAP
- 10 Wall Balls
- 8 Pull Ups or 3 MU
- 6 Hang Power Clean 40/30kg
- 4 Push Ups
C.
Every 3 min for 9 min. (3 Sets)
all out banded Lat Pull Downs (each side)
Donnerstag, 16. Oktober
6 min. : 10 DB Goblet Squats + 10 Plate Sit Ups + 3 Inchworm Push Ups + 5 Scap Pull Ups
A.
Every 3 min. for 15 min. (5 Sets)
Backsquats x 8 reps
build over the course of the sets!
B.
20 min AMRAP
- 1 Deadlift (1,5xBodyweight)
- 7 Push ups
- 5 Burpees
- 9 Air Squats
C.
Tabata 1: banded Knee Abduction in Side Plank
Tabata 2: Copenhagen Plank
Mittwoch, 15. Oktober
3 min Cardio
5 min. : 10 Scap Pull Ups + 10 Strict Hanging Knee Raises + 10 Air Squats
A.
16 min EMOM
- 1st: 8 Single Arm DB Side Raises (each side)
- 2nd: 2 Rope Climbs
- 3rd: 8 strict Knees to Elbow
- 4th: 8 Ab Roll Outs
B. Bodyweight WOD
12 min AMRAP
- 30 Jumping Jacks
- 30 High Knees
- 30 Mountain Climbers
- 30 sec. Plank Hold
C.
Tabata: Deadhang on Pull Up Bar
Dienstag, 14. Oktober
6 min. : 10 Ring Rows + 10 Plate Sit Ups + 3 Inchworm Push Ups + 10/10 Plate Press
A.
Every 3 min. for 15 min. (3 Sets)
Benchpress
Set 1 = 10 reps (light)
Set 2 = 8 reps (middle)
Set 3=3 reps (heavy)
Set 4-5= max out!
B.
work for 20 min.
- 8-12 reps each side of heavy Single Arm Dumbbell Row
- 8-12 weighted Sit Ups
- 8-12 banded Lat Pull Downs (each arm)
- 8-12 weighted DB Lunges with Foot on 20kg Bumper (each foot)
C.
12 min AMRAP
- 10 KB Biceps Curls
- 20 KB Swings
- 30 DU or 50 SU
Montag, 13. Oktober
6 min.
- 20 Jumping Jacks
- 10 Air Squats
- 5 Scap Pull Ups
- 3 Inchworm PU
A.
For time, TC: 45 min.
3 Rounds for time of
40 Deadlift (40/30kg)
40 Backsquats (40/30kg)
40 Pull Ups
40 alt. Front Stepping Lunges (40/30)
40 Burpees
40 Cal on Cardio Machine
B.
CORE TABATA Hollow Hold/ Superman
Sonntag, 12. Oktober
6 min.:
10 Ring Rows + 5 Push Ups + 10 Lunges + 5 Sit Ups
Mobility
Teamwod with a Partner
12 min AMRAP
2-4-6-8-10-12-14-16-18-20-22-...
- Push Press 40/30
- Barbell Lunges 40/30
- 3 min rest -
12 min AMRAP
2-4-6-8-10-12-14-16-18-20-22-...
- Cal Air Bike
- 2 Lanes Sandbag Lunges
- 3 min rest -
12 min AMRAP
2-4-6-8-10-12-14-16-18-20-22-...
- Box Jump Overs
- DB Snatch
- Pull Ups
Freitag, 10. Oktober
7 min. of:
10 Ring Rows + 3 Inchworm Push Ups + 10 Glute Bridges + 10 DB Deadlift with Toes ob Bumper
A.
Work up to a heavy 6 reps Benchpress & Deadlift in 5 Sets
Start with light weight!!!
Every 3 min. for 15 min. ( 5 Sets )
- 6 Deadlift
- 6 Benchpress
B.
Every 4 min. for 12 min. (3 Sets)
- 12/8 Cal Sprint
- all out Benchpress @ 40-50% of 1 RM BP
C.
Every 4 min for 12 min. (3 Sets)
- 8 Ab Rollouts
- 8 reverse Flys
- 8 DB Rows on Box (each Side)
Donnerstag, 09. Oktober
3 min Cardio
3 rounds
- 5 Snatch Grip Deadlift
- 3 Hang Snatches
- 20 Single Under
5 min. To find Workout Weight
A.
11 min AMRAP
- 3 Pull Ups (MU)
- 2 Bar Facing Burpees
- 1 Squat Snatch or Squat Clean
RX: 43/30kg
RX+: 60/40kg
Rest: 3 min.
11 min AMRAP
- 30 Cal ROW (switch Cardiomachine after each Round)
Rest: 3 min.
11 min AMRAP
- 3 HSPU
- 6 Burpees to Target
- 9 Toes To Bar
B.
Core Tabata, if time
Turkish Sit Ups with Plate in OH Position
Flutter Kicks with Plate OH in Hollow Position
Mittwoch, 08. Oktober
3 min of Cardio
5 min.:
- 8/8 Single Arm Plate Press
- 8 Plate Snatch
- 8 Ring Rows
Mobility for Shoulder & Lower Back
A.
Shoulder Press
build over the course of the sets
Every 3 min. for 15 min. ( 5 Sets )
B.
For time - TC 8 min.
6-12-18-24-30
- KB Swings
- Wall Balls
5 min. rest
B.
For time - TC 8 min.
6-12-18-24-30
- DB Snatch 22,5/15
- Sit Ups
Dienstag, 07. Oktober
3 min Cardio
4 min. : 10 Plate Frontsquats + 3 Inchworm Push Ups + 10 Ring Rows
+ Squat Mobility
A.
10 min EMOM
1st: 4 Box Jumps for Height
2nd: 20 Ring Rows
B.
Every 3 min. for 15 min.
Backsquat
Set 1 = 10 reps (light)
Set 2 = 8 reps (middle)
Set 3=3 reps (heavy)
Set 4-5= max out!
C.
AMRAP in 11 minutes
- 4 Dumbbell Hang Squat Clean (2x22,5/15kg)
- 6 Toes-to-Bar (sc. 12 Sit Ups)
- 24 Double-Unders
Montag, 06. Oktober
6 min: 10 DB Deadlift with Toes on Bumper + 10 Ring Rows + 10 Plate Sit Ups
Mobility for Lower Back
A.
Every 3 min. for 15 min. (3 Sets)
Deadlift
Set 1 = 10 reps (light)
Set 2 = 8 reps (middle)
Set 3=3 reps (heavy)
Set 4-5= max out!
B.
12 min EMON - 4 Rounds
- 1st: max reps Hang Power Clean 40/30
- 2nd: max reps Burpees over Bar
- 3rd: rest
C.
Every 4 min for 12 min - 3 Rounds
- 20 banded Pull Ups + 20 V-Ups or 12 Ab Roll Outs
Sonntag, 05. Oktober
5 min. rowling / min. skiing
Strike at 100m (Loss: 10 Burpees, Loss @ strike: 15 Burpees)
A.
17 min. AMRAP with a Partner
- 40 Benchpress 40/30
- 10 Burpees (sync.)
- 40 KB Swings 24/16kg
- 10 Burpees (sync.)
B.
7 min AMRAP with a Partner
- 8 Wall Balls (each Partner)
- 8 DB Box Step Overs (each Partner), 1x22,5/1x15kg
C.
17 min AMRAP
- 100 Sit Ups
- 50 Cal AB
- 10 Rounds Hurdle Sprint
- 100 Sit Ups
- 50 Cal Ski
Donnerstag, 02. Oktober
3 min of Cardio
5 min.:
- 8/8 Heel Taps with foot on Balance Pad
- 8 Ring Rows
- 4 Inchworm Push Ups
A.
10 min EMOM
- 6 Toes to Bar or 10 Sit Ups or V-Ups + 6 Box Jumps or 8 alt. Step Ups
B. Strength
Every 3 min. for 12 min.
- 8 Ab Roll Outs
- 8/8 Paloff Press
- 8 alt Pistols
C. "The Chief"
Five 3-minute AMRAPs in 19 minutes
AMRAP in 3 minutes
- 3 Power Cleans (RX: 60/40kg)
- 6 Push-Ups
- 9 Air Squats
1 Minute Rest after each 3-minute AMRAP
Mittwoch, 01. Oktober
3 min of Cardio
5 min: 10 Med Ball Pec Squats + 10 Ring Rows + 10 Sit Ups
A.
5 min EMOM
10 Wall Balls + 5 Burpees
B.
Every 3 min. for 15 min.
Banded Sumo Deadlift x10 reps
C.
14 min AMRAP
4 Hang Power Clean
6 Burpees over Bar
8 Deadlift
10 Sit Ups
RX: 60/40 kg
D.
1 Tabata
Lying Reverse Plate Hold (static) / Handstand
Dienstag, 30. November
3 min of Cardio
4 min. with empty Barbell
- 5 Deadlift
- 5 Power Clean
- 5 Front Squats
- 5 Shoulder Press
A. Bear Complex
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
B.
Every 4 min. for 16 min.
- 24/18 Cal row / ski / bike
- 2 Sets of unbroken Bear Complex @ 60-70% of 1RM
C.
For time
- 50-40-30-20-10 DU (or SUx2)
- 10 Hang Power Clean 30/20kg (RX+: Hang Squat Clean)
- 10 Burpees over Bar
TC: 12 min.
Montag, 29. September
7 min.
3 Inchworm Push Ups + 10 weighted Prone Angels + 10/10 Single Arm DB Press + 10 V-Ups
A.
Every 3 min. for 15 min. (5 Sets)
Benchpress x 3 reps
build over the course of the sets
B.
Work for 18 min.:
- 18/13 Cal. Cardio Sprint
- 6-12 Toes to Bar/HKR/or Sit-Ups/V-Ups
- 6 Burpee Box Jumps Overs
rest 1-2 min after each Round
C.
3 Sets of
- 8 DB Side Raises each arm
- 8 Ab Roll Outs
Sonntag, 28. September
7 min Pizzabote
10 min ON / 5 min OFF:
A.
AMRAP (with a Partner) in 10 minutes
From 0:00-2:00, AMRAP of
- Bar Facing Burpees
Rest 1 minute
From 3:00-7:00, AMRAP of:
Macho Man Complex (45/30 kg)*
- 3 Power Cleans
- 3 Front Squats
- 3 Shoulder-to-Overheads
Rest 1 minute
From 8:00-10:00, AMRAP of:
Deadlift (45/30 kg)
B.
10 min. AMRAP (with a Partner) in 10 minutes
- 20 Renegade Rows
- 20 Partner Wall Balls
- 20 Box Jump Overs
C.
10 min. AMRAP (with a Partner) in 10 minutes
- 20 Cal Ski
- 200 m Partner Run
Freitag, 26. September
7 min.: 10/10 banded Knee Abductions in Side Plank + 10 Goblet Squats + 1 Lane Spiderman Stretch + 20 Jumping Jacks
+ Mobility for Squat
A.
Every 3 min. for 15 min. (3 Sets)
Backsquat x 5 reps
B.
12 min EMOM
- 1st: 6/6 DB Lunges with Foot on Bumper (2 DB)
- 2nd: 8-12 Ab Roll Outs
- 3rd: 8-12 Landmine Rows
C.
8 min AMRAP
- 3 Push Ups or HSPU
- 6 DB Snatch
- 9 Sit Ups
Donnerstag, 25. September
5 min.: 3 Inchworm Push Ups + 10 banded Shoulder Dislocates + 10 Ring Rows
A.
10 min EMOM
6 WallBalls + 6 Sit Ups
(reduce reps if u can´t keep up!)
B.
Every 3 min. for 15 min.
Benchpress x 5 reps
build over the course of the sets!
C.
Every 2 min for 20 min. (10 Rounds)
- 7 Pull Ups
- 6 Burpees over Bar
- 5 Push Press (40/30kg, RX+: 60/40kg)
D.
if time
Tabata Handstand
Mittwoch, 24. September
3 min of Cardio
5 min. : 10 Glute Bridges + 10 Goblet Squats + 10 lying Reverse Flys
A.
6 min EMOM
6 DB Snatch + 4 Burpees - go for speed!
B.
Every 2:30 min. for 15 min. (3 Rounds)
Backsquats
1st: 10 Frontsquats
2nd: 10 Backsquats
(constant weight on barbell)
B.
Every 4 min. for 16 min. (4 Sets)
- Set 1 = 18/14 Cal or 200m run + 10-20 Toes to Bar
- Set 2 = 18/14 Cal or 200m run + 20 Barbell Lunges 40/25 (RX+: go OH)
- Set 3 = 18/14 Cal or 200m run + 10-20 Pull Ups
- Set 4 = 18/14 Cal or 200m run + 10 Squat Cleans 40/25 (sc. Power Clean)
C.
If time: 1 Tabata Barbell Biceps Curls
Dienstag, 23. September
5 min.
- 10 weighted Prone Angels
- 10 Med Ball Thruster
- 10 Ring Rows
- 10 banded Shoulder Dislocates
A.
8 min EMOM
- 5 Wall Balls
- 5 Push Ups or HSPU
(reduce reps if u can´t keep up!)
B.
Every 3 min. for 15 min.
Deadlift x 5 reps
build over the course of the sets
C.
10 min AMRAP
4 DB Hang Squat Cleans Single Arm DB Hang Clean & Jerk
8 Renegade Rows
12 Sit Ups (scaled up: strict Knees to Elbow!)
16 Double or 32 SU
Montag, 22. September
3 min. Cardio
4 min.: 3 Burpees + 6 Barbell Thruster + 9 Scap Pull Ups
A)
1. “Felix the Cat” - TC: 24 min.
6 Rounds for Time
- 9 Burpees
- 9 Box Jumps (24/20)
- 9 Pull Ups
- 9 Thruster (40/20 kg)
- 9 Toes To Bar
RX+: C2B PU + Thruster (50/30 kg)
REST: 5 min.
B)
AMRAP 12 - 12 min.
200m RUN
- 1 Rope Climbs
- 2 Wall Walk
C)
Tabata
Kettlebell Crush Grip Hollow Flutters / Kettlebell Crush Grip L Crunches
Sonntag, 21. September
5 min rowing / 5 min skiing
Strike @ 100m
A.
12 min AMRAP
Partner A completes:
- 12/10 calorie Ski Erg
- 9 Wall Balls 9/6
- 6 Single Arm Devil Press 22,5/15
Partner B performs:
Max Distance Air Bike
Switch after every round. Do not reset bike distance.
3 min rest
B.
12 min AMRAP with Partner - 1 works / 1 rests
- 50 DU or 100 SU
- 50 Sit Ups
- 50 DB Push Press
3 min rest
C.
12 min with Partner - 1 works / 1 rests
- max Cal Row
3 min rest
Freitag, 19. September
8 min Work
12 weighted Prone Angels
12 Ring Rows
12 Plate Thruster
12 banded Shoulder Dislocates
A.
8 min EMOM (for speed)
- 6 Hang Power Clean +4 Burpees over Bar
B.
Every 3 min for 15 min. (5 Sets)
Benchpress x 8 reps
C.
4 Rounds for time...
400 m run or 500 m row or ski
8 Deadlifts
40 Double Unders (or 80 DU)
2 Power Cleans (RX+: Squat Cleans)
TC: 16 min. / RX: bodyweigth
D.
If time:
1 Tabata Single Leg V-Ups
Donnerstag, 18. September
3 min of Cardio
5 min.: 10 weighted Prone Angels + 10 RingRows + 10 Plate Thruster
Mobility for Shoulder
A.
Every 3 min for 15 min. (5 Sets
Shoulder Press x 8 reps
build over the course of the sets!
B.
Every 2 min. for 24 min. 3 Rounds
- 1st: 24/18 Cal Row
- 2nd: 2 Lanes of Rope Pull
- 3rd: 24/18 Cal Ski
- 4th: 8 Burpee Box Jump overs for speed
C.
1 Tabata Monster Walk
Mittwoch, 17. September
2 Rounds: 10 Air Squats + 3 Inchworm Push Ups + 3 Burpees
2 Rounds: 10 Ring Rows + 10 Sit Ups
A.
8 min EMOM
1st: 3-7 Strict Pull Ups
2nd: 20-40 DU or DU-Versuche or Cross Overs
B.
Every 3 min for 15 min. (5 Sets)
Backsquats x 8 reps
build over the course of the sets!
C.
Every 5 min for 15 min.
200 m Sprint or 20/16 Cal.
2 Rope Climb
2 Lanes Single Arm DB Overhead Lunges (RX: Double KB Overhead Lunges)
Dienstag, 16. September
Warm Up:
Tabata Shuttle Run / Air Suats
Mobility for Running
A.
WORKOUT - Conditioning Training
TC: 40 min.
- 800 m RUN
- 80m Cal.
- 80 DU or 120 SU
- 20 Burpees
- 40 DB Box Step Ups (1x22,5/1x15kg)
- 40 Wall Balls
- 40 DB Box Step Ups (1x22,5/1x15kg)
- 20 Burpees
- 80 DU or 120 SU
- 80m Cal.
- 800 m RUN
B.
CORE TABATA
Side Plank Leg Up
Montag, 15. September
3 min of Cardio
6 min. : 10 banded Shoulder Dislocates + 10 Ring Rows + 10 DB Deadlift with foot on bumper + 20 Jumping Jacks
A.
6 Rounds for time
10 DB Snatch 22,5/15kg
25 CrossOver / or 50 Double Under / or 100 Single Under
Time Cap: 12 min.
B.
Every 3 min 15 min. (5 Sets)
Deadlift x 10 reps
build over the course of the sets!
C.
Every 4 min. for 12 min.
- 20 strict banded Pull Ups + 10 Ab Roll Outs
Montag, 15. September
3 min of Cardio
6 min. : 10 banded Shoulder Dislocates + 10 Ring Rows + 10 DB Deadlift with foot on bumper + 20 Jumping Jacks
A.
6 Rounds for time
10 DB Snatch 22,5/15kg
25 CrossOver / or 50 Double Under / or 100 Single Under
Time Cap: 12 min.
B.
Every 3 min 15 min. (5 Sets)
Deadlift x 10 reps
build over the course of the sets!
C.
Every 4 min. for 12 min.
- 20 strict banded Pull Ups + 10 Ab Roll Outs
Sonntag, 14. September
6 min.: 10 Box Step Ups + 10 Ring Rows + 3 Inchworm Push Ups
In teams of 2...
A.
12 min AMRAP
Parter A: 2 Lanes Single Arm DB Overhead Lunges 17/12kg
Partner B: 10 Wall Balls + 10 Cal Ski
Switch after each Round
B.
12 min AMRAP
Parter A: 4 DB Hang Squat Clean + 6 DB Box Step Overs 2x15/2x10
Partner B: Plank Hold (or 1 min. if you work as single)
Switch after each Round
C.
12 min AMRAP
Parter A: 100 Single Unders
Partner B does 1 Round of Macho Man:
- 3 Power Clean 40/30
- 3 Front Squats 40/30
- 3 Push Jerk 40/30
Switch after each Round
- 3 min rest after each AMRAP -
Freitag, 12. September
6 min work
10 banded Press (1 band / 2 DB)
10 Ring Rows
10 Goblet Squats
20 Mountain Climbers
A.
10 min AMRAP
- 40 Mountain Climbers
- 10 KB Swings
- 3/3 KB Hang Snatch
B.
Every 2:30 min. for 7:30 min. (3 Sets)
Shoulder Press
Set 1 = 7 reps @ 50%
Set 2 = 7 reps @ 55%
Set 3 = 7 reps @ 60%
C.
Every 5 min. for 20 min.
- 1st: 20/15 Cal Air Bike + 1 min for max reps Push Ups
- 2nd: 20/15 Cal Ski + 15-20 Pull Ups
- 3rd: 20/15 Cal Row + 15-20 Toes to Bar
- 4th: 200m Sprint + 1 min. for max reps DU or SU
Donnerstag, 11. September
5 min.: 3 Inchworm Push Ups + 10 banded Shoulder Dislocates + 10 Ring Rows
+ Ankle Mobility
A.
Flight Simulator
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
unbroken reps of DU
Time Cap. 10 min.
scaled: 40 reps is your Point of Return
RX+: 55 reps is your Point of Return
B. Evil Emom
EMOM for 14 minutes
- 1st.: 10 Thrusters 30/20
- 2nd: 15 Kettlebell Swings 24/16kg
C.
21-18-15-12-9-6-3
- Lanes of Shuttle Run
- Toes to Bar or KHR or Sit Ups
- Push Ups
TC: 16 min.
Mittwoch, 10. September
3 min of Cardio
A.
6 min. work
- 1 Lane Crab left/ 1 Lane Crab right
- 1 Lane Rabbit forward / 1 Lane Rabbit Backwards
- 20 Superman
B.
Every 3 min. for 15 min.
Backsquat x 7 reps
build over the course of the sets
C.
2 Rounds For Time
- 30 Wall Ball Shots 9/6 kg
- 30 Hang Sumo Deadlift High-Pull 30/20kg
- 30 Burpees over Bar
- 30 Push Presses 20/30kg
- 30 Push-Ups 30/20kg
- 30 Back Squats 30/20kg
Time Cap: 16 min.
D.
Tabata (if time left)
1st: WallWalk Hold or Handstand Hold / Deadhang on Pull Up Bar
Dienstag, 09. September
5 min. with light DB
- 10 alt. DB Snatches
- 10 Single Arm DB Thruster
- 3 Burpees
- 10 Box Step Ups
Mobility for Running
A)
FOR TIME - TC: 45 min.
400m RUN
- 30/24 Cal.
- 40 Single Arm DB Thruster
- 30 Pull Ups
400m RUN
- 30/24 Cal.
- 40 Single Arm Devil Presses
- 30 Push Ups
400m RUN
- 30/24 Cal.
- 40 Single Arm DB Snatches
- 30 Toes To Bar
400m RUN
- 30/24 Cal.
- 40 Single Arm DB Box Step Ups
- 30 Double DB Push Press
B)
Core TABATA - if Time
Turkish Sit Ups with DB / Leg Raises over DB
Montag, 08. September
3 min of Cardio
5 min. : 3 Inchworm Push Ups + 10 Ring Rows + 10 Leg Raises + 10 banded Shoulder Dislocates
A.
11 min AMRAP
- 5 Pull Ups
- 5/5 DB Hang Clean & Jerk
- 20 DU or 30 SU
B.
Every 3 min. for 15 min.
Benchpress x 7 reps
build over the course of the sets
C.
Every 4 min. for 12 min.
- all out Single Arm Benchpress each arm @ 20-30% of 1 RM Benchpress
- 20 Sit Up to Medball Hits
Sonntag, 07. September
Warmup: "Roxanne"
In Teams of 2 (you go / I go)
9 min work in each AMRAP / 3 min rest.
AMRAP 1
2-4-6-8-10-12-14-16-...
- Sit Ups
- alt. Single Arm DB Hang Clean & Jerk 22,5/15kg
AMRAP 2
2-4-6-8-10-12-14-16-...
- Wall Balls
- Cal Ski Erg und...
AMRAP 3
2-4-6-8-10-12-14-16-...
- Box Jumps
- Pull Ups
AMRAP 4
2-4-6-8-10-12-14-16-...
- Rounds of Hurdle Sprint
- Cal. Air Bike
Freitag, 05. September
3 min Cardio
5 min.: 10 Ring Rows + 10 Goblet Squats + 10/10 Kneeling Press
A1.
3 Rounds of 3 min./1 min rest
200 m run or 20/16 Cal.+ max reps Backsquats 40/30kg (clean BB from Ground)
3 Rounds of 3 min./1 min rest
200m run or 20/16 Cal. + max reps Single Arm DB Clean & Jerk
4 min rest
A2.
3 Rounds of 3 min./1 min rest
40 Sit Ups + max reps Pull Ups
3 Rounds of 3 min./1 min rest
30 KB Cross Swings (light weight) + max reps DB Benchpress
4 min rest
Donnerstag, 04. September
6 min.: 10 Plate Thruster + 4 Burpees with Hop on Bumper + 10 Plate Snatch + 10 Ring Rows
Mobility for Shoulder
A.
2 rounds for Time (TC: 10 min.)
- 20 Burpees
- 20 alt. DB Snatches (22,5/15kg)
- 5/5 Single Arm DB Thruster (22,5/15kg)
B.
Every 3 min. for 15 min.
Benchpress x 7 reps
C.
1 Tabata Monster Walk
1 Tabata Copenhagen Plank
Mittwoch, 03. September
6 min: 10 Ring Rows + 5 Burpees + 10 Sit Ups
+ Mobility for Shoulder
A.
10 Rounds for time
- 7 Sandbag Squats (43/34kg
- 5 HSPU or Push Ups
- 3 SB Over Shoulder
TC: 10 min.
B.
Every 4 min. for 12 min. (3 Sets)
200m Sprint or 20/16 Cal Sprint + 1 Rope Climb + all out Toes to Bar
C.
10 min AMRAP
- go for max reps Sit Ups
perform 6 Hang Power Clean (ca. 40-50% of 1RM) at the top of each minute
Dienstag, 2. September
3 min of Cardio
5 min: 3 Inchworm Push Ups + 10 Scap Pull Ups + 6 Goblet Squats
A.
8 Min EMOM
- 8 Wall Balls + 6 Sit Ups
B.
20 min work
- 8 Ab Roll Outs
- 8 Landmine Rows
- 8 weighted Prone Angels
- all out Deadhang on Pull Up Bar
C. "Annie"
50-40-30-20-10
- Double Under
- Sit Ups
Montag, 1. September
3 min of Cardio
5 min: 3 Inchworm Push Ups + 10 Ring Rows + 6/6 Cossack Squats
A.
Every 2:30 min for 12:30 min (5 Sets)
- 8-12 Ab Roll Outs + all out Pull Ups or Muscle Ups
B.
Every 4 min on the min, for 12 min. (3 Rounds)
- 20/15 Cal on a machine (1. rower / 2. ski erg / 3. AB) or 400m run
- 8 DB Hang Squat Cleans
C.
Every 3 min. for 15 min.
Back-, Front,- or Overheadsquats x 7 reps
build over the course of the sets!
Sonntag, 31. August
5 min. light weight
- 5 Double DB Deadlift
- 5 Double DB Hang Power Cleans
- 5 Double DB Shoulder to Overhead
- 5 HKR
- 5 Air Squats
A) in teams of 2
22 min. AMRAP
- 12 Double DB Deadlift
- 9 Double DB Hang Power Cleans
- 6 Double DB Shoulder to Overhead
- 24 Double Under
- 9 Toes to Bar
- 6 Burpee Box Jump Over
DB: 2x22,5/15kg
REST: 5 min.
B) in teams of 2
FOR TIME - TC 22 min.
- 100 Thruster
- 75 Pull Ups
- 50 Single Arm Devil Presses
iif time left: max. Cal. row or ski
BB: 30/20kg
DB: 1x22,5/15kg
Freitag, 06. September
3 min Cardio
5 min: 10 Sit Ups + 4 Inchworm Push Ups + 10 Ring Rows
Mobility: Chest/Shoulder
A)
For time - TC: 8 min.
10-9-8-7-6-5-4-3-2-1
- Wall Balls
- KB Swings
B)
Every 3 min. for 15 min.
Benchpress x 7 reps
build over the course of the sets
C)
For time - TC: 10 min.
10-9-8-7-6-5-4-3-2-1
- Toes to Bar or Sit Ups or V-Ups
- Push Ups
Donnerstag, 28. August
10 min work
7/7 banded DB Press + 7/7 Single Arm DB Thruster + 7/7 Lat Pull Downs
A)
10 Rounds for time
5 Wall Balls
3 HSPU
1 Squat Clean 50/30 (RX+: 80/45), (sc.: 1 Power Clean + 1 Frontsquat)
TC: 10 min.
B)
Every 2:30 min. for 7:30 min. (3 Sets)
Shoulder Press
Set 1 = 5 reps @ 57%
Set 2 = 5 reps @ 65%
Set 3 = 5+ @ @ 73%
C)
3 Rounds for max reps:
1 min Burpees
1 min Plate Overhead Lunges
Mittwoch, 27. August
3 min of Cardio
5 min: 10 DB Deadlift with Toes on Bumper + 3 Inchworm Push Ups + 10 Ring Rows
+ Mobility lower Back
A)
Every 3 min for 15 min.
Deadlift x 7 reps
build over the course of the sets
B)
15 min AMRAP
- 2 Rounds of Macho Man (3 Power Clean + 3 Front Squats + 3 Push Jerk)
- 400 m run of 36/30 Cal. on Cardio Machine
C)
Tabata 1 Monster Walk
Tabata 2 Copenhagen Plank
Dienstag, 26. August
3 min of Cardio
5 min: 10 alt. Cossack Squats + 3 Inchworm Push Ups + 10 Scap Pull Ups
A)
12 min work
- 8-12 weighted Sit Ups
- 3 Box Jumps for Height
- practice Kipping/Butterfly or MU
B)
Every 3 min. for 15 min.
Front- Back- or Overhead Squats x 8 reps
C)
12 min AMRAP
- 10 Toes to Bar or Sit Ups or V-Ups
- 16 alt. Barbell Lunges
- 200 m run
Montag, 25. August
3 min of Cardio
5 min: 8 Sit Ups + 8 Air Squats + 8 Scap Pull Ups
A)
16 min EMOM
1st: 8-12 Ab Roll Outs
2nd: 6/6 Single Arm KB Bottom Up Press
3rd: 6-8 Burpees for Speed
4th: 8 weighted Prone Angels
B) Loredo - TC: 30 min.
6 Rounds for time
24 Air Squats
24 Push Ups
24 alt. Front Stepping Lunges
400 m run
Sonntag, 24. August
Warmup: "Roxanne"
In Teams of 2 - 1 works /1 rests
9 min work in each AMRAP / 3 min rest.
AMRAP 1
2-4-6-8-10-12-14-16-...
- Box Jump or Step Overs
- alt. Single Arm DB Hang Clean & Jerk 22,5/15kg
AMRAP 2
2-4-6-8-10-12-14-16-...
- Wall Balls
- Cal Ski Erg und...
AMRAP 3
2-4-6-8-10-12-14-16-...
- Sit Ups or TTB
- Handstand Push Ups (sc. Push Ups)
AMRAP 4
2-4-6-8-10-12-14-16-...
- Rounds of Hurdle Sprint
- Cal. Air Bike
Freitag, 22. August
4 Rounds: 3 Inchworm Push Ups + 10 Ring Rows + 20 Single Unders
+ Mobility Lower Back
CFBMG - Workout TC: 45 min.
1 mile run or 2.000m row or ski
1 Deadlift + 1 Push Up or HSPU
2 Deadlift + 2 Push Ups or HSPU
3 Deadlift + 3 Push Up or HSPU
...
10 Deadlift + 10 Push Ups or HSPU
RX: 60% of 1RM
400 m run
4 Rounds of
2 Lanes DB Overhead Lunges + 15 Wall Balls
400 m run
10 Pull Ups + 20 DU/40 SU
9 Pull Ups + 20 DU / 40 SU
8 Pull Ups + 20 DU / 40 SU
...
1 Pull Up + 20 DU /40 SU
800 mile run or 1.000m row or ski
Donnerstag, 21. August
3 min of Cardio
5 min: 10 alt. Cossack Squats + 3 Inchworm Push Ups + 10 Ring Rows
A)
Every 3 min. for 15min. (4 Sets)
Backsquats x 5 reps
build over the course of the sets
B)
Every 3 min for 12 min (4 Sets)
- 8/8 DB Row on Box
- 8-12 Good Mornings
C)
12 min AMRAP
- 5 Pull Ups or 3 MU
- 10 KB Swings
- 15 Sit Ups
- 20 Double or Single Unders
Mittwoch, 20. August
3 min Cardio
5 min: 10/10 banded Lunges + 4 Inchworm Push Ups + 10 Med Ball Cleans
A)
10 min EMOM - (move AFAP)
4 Cluster 30/20kg
4 Burpees over Bar
B)
Every 2:00 min. for 10:00 min. (5 Sets)
Benchpress
5-5-5-5-5+
C)
For time
30-20-10
- Pistols
- Double Unders
500m row/ski or 400m run to finish each Round
Time Cap: 16 min.
Dienstag, 19. August
3 min of Cardio
2 Rounds of 10/10 Single Leg Glute Bridge + 10 Ring Rows + 10/10 Single Leg DB Romanian DL
A)
8 min EMOM
3/3 Hang Clean & Jerk + 1 Wall Walk or 3m Handstandwalk
B)
Every 3 min. for 15 min.
8 Bulgarian Split Squats each leg (rear foot on bumper pad)
C)
16 min. AMRAP
- 200 m run
- 6 DB Hang Squat Cleans
- 8 Push Up + Renegade Rows
- 10 Toes to Bar Sit Ups or HKR
Montag, 18. August
3 min of Cardio
2 Rounds of 10/10 Single Leg Glute Bridge + 10 Ring Rows + 10/10 Single Leg DB Romanian DL
A)
Every 3 min. 15 min.
Deadlift x 5 reps
build over the course of the sets
B)
Hang Power Clean (RX+: Power Clean)
Every 3 min. for 3 rounds (9 min)
touch ´n go in every Set, all 3 Sets in 3 min.
- Set 1 = 4 reps
- Set 2 = 3 reps
- Set 3 = 2 reps
build over the cours of the sets
C)
16 min work
- 400m run or 36/30 Cal Cardio
- 6 Pull Ups or 3 MU
- 10 Push Press (go unbroken)
Sonntag, 17. August
6 min: 10 Med Ball Thruster + 3 Inchworm Push Ups + 10 Ring Rows + 3 Burpees
Fast Squat Mobility
in Teams of 2
A)
18 min AMRAP
- 52/42 Cal row
- 52 Wall Balls
- 52/42 Cal ski
- 52 KB Swings
B)
18 min AMRAP
- 26 Toes to Bar
- 26 Hang Power Clean 40/30
- 26 Front Squats 40/30
- 26 Pull Ups
- 26 Push Press 40/30
5 min rest between AMRAPS
Freitag, 15. August
3 min of Cardio
6 min: 6 Leg Raises + 6 Scap Pull Ups + 3 Inchworm Push Ups
A.
8 min EMOM
- 4/4 DB Hang Clean & Jerk
- 6 Sit Ups
B. 20 min. EMOM
- 1) all out TTB or 6-12 V-Ups
- 2) 4 Box Jumps for Height
- 3) 8 weighted Prone Angels
- 4) 8/8 DB rows on Bench
C. 12 min AMRAP
6 KB Swings am. Style
9 Wall Balls
12 Superman
Donnerstag, 14. August
3 min of Cardio
3 Rounds: 3 Inchworm Push Ups + 10 Ring Rows + 6/6 Cossack Squats
A.
Every 2:30 min for 10 min (4 Sets)
- 8-12 Ab Roll Outs
- 8-12 Landmine Rows
B.
Every 4 min on the min, for 12 min. (3 Rounds)
- 20/16 Cal or 200 m run
- 2 Lanes Singel Arm DB Overhead Lunges (switch Hand after each Lane)
C.
Every 3 min. for 15 min. (5 Sets)
Front- Back or Overheadsquats x 5 reps
build over the course of the sets
Mittwoch, 13. August
8 min work
- 8 alt. DB Snatch (light weight)
- 8 Scap Pull Ups
- 8/8 Heel Taps with Foot on Balance Pad
- 8 Shoulder Dislocates
A.
Every 4 min. for 20 min. (5 Sets)
- 20/16 Cal Cardio or 200 m run
- 1 Set all out Pull Ups, Ring Rows or Muscle Ups
- 12 Pistols
B.
practice Hang Power Snatch or Power Snatch for 5 min and work up to training weight...
For Time:
21-15-9
Hang Power Snatch 30/20kg (RX+: Power Snatch)
Handstand Push Ups or Pike Push Ups or Push Ups or Push Press
TC: 10 min.
C. if time
Tabata V-Ups or Sit Ups or Leg Raises
Dienstag, 12. August
6 min: 10 Med Ball Thruster + 4 Inchworm Push Ups + 10 Dog Toe Taps
Lacrosse Rolling Shoulder/Chest
A)
Every 3 min. for 15 min.
Benchpress x 5 reps
build over the course of the sets
B)
Every 4 min for 12 min.
- 12/8 Cal Bike + all out DB Crush Press @ 40%
C)
"Annie"
For time
50-40-30-20-10
- Double Unders
- Sit Ups
Montag, 11. August
8 min work:
8 Cossack Squats
4 Inchworm Push Ups
8 Ring Rows
4/4 best Stretch
A.
Tempo Deadlift
Every 3 min for 15 min.
2 reps (10 sec down / 10 sec up)
build over the course of the sets
B. "Running Bradshaw"
25 min AMRAP
- 3 Handstand Push-Ups
- 6 Deadlift 100/70
- 12 Pull-Ups
- 24 Double-Unders
- 400m run (sc. 200m) or 500m row or ski
Sonntag, 10. August
1 min Sinle Unders
1 min Box Step Ups
1 min Plank with feet step in/out
1 min Inchworm Push Ups
1 min Shoulder Dislocates
A.
in Teams of 2
9 min AMRAP
- Partner A: 1 lane Sled Pull + 1 lane Sled Push
- Partner B: max. Cal Ski
3 min rest
9 min AMRAP
- Partner A: 2 unbroken Bear Complex
- Partner B: Handstand/Plank or Wall Walk Hold
3 min rest
9 min AMRAP
- Partner A: 6 Burpee Box Jump Over + 6 Wall Balls
- Partner B: Double KB-Hold (2x24/2x16kg)
3 min rest
9 min AMRAP
- Parnter A: 200m run
- Parter B: max. Cal Row
3 min rest
Freitag, 08. August
3 min Cardio
6 min.: 10/10 Single Leg Barbell Deadlift + 10 Air Squats + 10 Ring Rows + 10 banded Lat-Deadlift
A)
For Time - TC: 8 min.
30-20-10
- Sit Ups
- DU or SU
B)
work up to training weight, then...
Every 3 min. for 15 min.
Deadlift x 7 reps
build over the course of the sets
C)
9 min AMRAP
- 3 Front Squats 60/40kg
- 6 Deadlift 60/40
- 9 Handrelease Push Ups
- 12 Barbell Hops
D)
if time: 1 Tabata Plank - step in/out
Donnerstag, 07. August
8 min work
- 8 weighted Prone Angels
- 8 Scap Pull Ups
- 8/8 banded Lunges
- 8 External Oblique Opener
A.
12 min EMOM
1st: 10-14 Cross KB Swings
2nd: 6-8 Wide Grip Pull Ups
B.
5 Rounds for Time:
- 8/8 Single Arm DB Snatch (switch arm after 8 reps!)
- 16 Wall Balls (20/14 lb)
- 16 Sit Ups
TC: 15 min.
C. 1 mile Run or 2.000m row or ski
Mittwoch, 06. August
6 min: 10 Med Ball Thruster + 4 Inchworm Push Ups + 10 Dog Toe Taps
Mobility: 10/10 Best Stretch
A)
8 min. EMOM
20 SU or 30 DU + 6 Wall Balls
B)
Every 3 min. for 15 min.
Backsquats
7 reps
build over the course of the sets
C)
16 min AMRAP
- 6 alt. Single Arm Devil Press
- 8 Wall Balls
- 6 Toes to Bar or 12 Sit Ups (RX+: 12 TTB)
- 8 Wall Balls
20/16 Cal Cardio or 200 m run to finish each Round
Dienstag, 05. August
3 min of Cardio
3 Rounds of: 8 DB Goblet Squats + 8/8 Kneeling DB Press + 8 Ring Rows
+ Squat Mobility
A. 8 min EMOM
1st: 3-6Pull Ups
2nd: 4 Box Jumps for Height
B. "Running Hulk"
AMRAP in 25 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
- 400 m run (or 500m row or ski)
C.
Tabata Side Plan
Montag, 4. August
3 min. of Cardio
2 Rounds: 3 Inchworm Push Ups + 10 Ring Rows + 10 DB Squats
A.
Skilltraining: Snatch!
Work up to a heavy Triple Hang Power Snatch in 10 min. (RX+: Hang Squat Snatch)
B.
8 min AMRAP
4 Burpees over Bar
5 Hang Power Snatches 30/20kg (RX+: Power Snatch 30/20kg)
6 Toes to Bar
C.
Every 3 min. for 15 min.
Benchpress
7-reps
D.
1 Tabata
Barbell Biceps Curls
Sonntag, 3. August
For 6 min: 10 Plate Ground to OH + 5 Burpees on Plate + 10 Lunges + 10 RingRows
A.
45 min AMRAP (in Teams of 3)
Partner A: 400 m run / or 500m row / or 500 m ski
Partner B performs AMRAP:
- 12 Push Press (30/20kg)
- 12 Lunges (30/20kg), (RX+ Overhead Lunges)
- 12 barfacing Burpees
Partner C: Rest
All partners rotate when Partner A finishes the run.
Count the Barbell Rounds.
Freitag, 02. August
4 Rounds of: 8 Box Step Ups + 4 Inchworm Push Ups + 8 Ring Rows
A.
8 min. EMOM
- 6-8 Burpee Box Jump or Step Over 24/20 (sc. 4-6 Reps)
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 10 Plate weighted Sit Ups