CrossFit Programme

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

Every 3 min for 15 min.

Shoulder Press x 8 reps

Build over the course of the Sets

7 min. for max reps & weight

Hang Power Clean (RX: 40/30kg)

Every time u break up perform 5 Burpees

3 Sets of

6-8 Chin Ups
12 V-Ups

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

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

Backsquats, Frontsquats or Overhead Squats

x 8 reps

Build over the course of the sets!

20 min work...

30 Cal Cardio
20 Sit Ups
10 Pull Ups (RX+ 3 Muscle Ups)

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

8 min EMOM

8 DB Snatch + 3-4 Single Arm DB Burpees

Every 3 min. for 15 min. - 5 Rounds

6/6 Single Leg Deadlift (Barbell)

Build over the course of the Sets

Perform 100 DB Glute Bridges TC-8 min.

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

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

12 min AMRAP

4 DB Hang Squat Cleans
8 V-Ups
12 DB Rows in Push Up Position

RX: 22,5/15kg

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

8 min AMRAP

3 Push Ups
6 Wall Balls
9 Sit Ups

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

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

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

12 min AMRAP

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

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

6 Burpee Box Jumps
6 Wall Balls
6 Sit ups

8 cal. AB
8 cal. ROW
8 cal. SKI

6 Toes To Bar
30 DU
6 Pull Ups

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)

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

10 min AMRAP

2-4-6-8-10-12-14-16-18-20-...

Hang Power Clean
Burpees over Bar

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

Every 2 min for 16 min. (4 Rounds)

1st: 8-12 Deadlift
2nd: 8-12 Benchpress

Every 5 min for 15 min. (3 Sets)

18/12 Cal of Cardio + 20 Barbell Lunges

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

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

15 min AMRAP

6 Push Ups
8 KB Swings
10 Goblet Squats
12 Sit Ups

1 Tabata Plank/Flutter Kicks

Sonntag, 11. Januar

7 min Pizzabote

+ Mobility with Pad

12 min for

1500 m row

then AMRAP

12 Burpees over Bar
40 Barbell Rows 40/30kg

12 min

80 Wall Balls

then AMRAP

10 Pull Ups
20 DB Snatch

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

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

Sumo Deadlift x 8 reps

Build over the course of the Sets

8 min AMRAP

4 Hang Power Clean

6 Pull Ups

8 Burpees over Bar

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

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

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

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

12 min AMRAP

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

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

8 min EMOM

6 Wall Balls + 6 Sit Ups

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

Benchpress x 8 reps

Build over the course of the Sets

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

8 min EMOM

8 alt. Lunges + 3 Burpees

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!

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

AMRAP (with a Partner) in 21 minutes

40 Row/Ski/AB
30 Burpees
40 Benchpress 50/25

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

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%

Work for 20 min.

20/15 Cal. Cardio
10 Wall Balls
10 DB Push Ups kombiniert mit Renegade Rows

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

Tabata 1: Copenhagen Plank

Tabata 2: Monster Walk

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

Frontssquats or Backsquats

x 5 reps

Build over the course of the sets!

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

Every 3 min for 15 min. (5 Sets)

10 Romanian Deadlift

Build over the course of the sets!

Every 5 min for 15 min. (3 Rounds)

18/12 Cal. Srint
8 Deadlift 70/40kg
8 Pull Ups

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

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 -

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 -

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 -

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

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

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

Every 3 min for 15 min.

Backsquat or Frontsquats x 8 reps

Build over the course of the sets!

1 Round of

3 min ON / 45 sec Off

Ski
AB
Row
max reps Box Step Ups

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

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

8 min EMOM

6-8 DB Snatch + 3-4 Burpees

Every 4 min. for 16 min.

25 DB Benchpress into 25 DB Triceps Extensions (light weight, 2 DB)

Perform 100 alt. Barbell Backrack Lunges

TC: 10 min.

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

10 min EMOM

3-6 Pull Ups or Muscle Ups + 4-6 Pistols

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

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

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

Romanian Deadlift x 10 reps

Build over the course of the sets!

3 Rounds for time

14/10 Cal. Cardio
10 Barbell Rows
10 Burpees over Bar

TC: 15 min.

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

8 min EMOM

6 Pistols + 4-6 Pull Ups or 2-3 Muscle Ups

(reduce reps if u can´t keep up)

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)

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

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

Every 3 min for 15 min. (5 Sets)

Benchpress x 8 reps

Build over the course of the sets!

10 min AMRAP:

3 Pull Ups (scaled up: Muscle Ups)
6 Push Ups or HSPU
9 KB Swings am. Style

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

10 min EMOM

1st: 8/8 Single Arm DB Sumo Rows
2nd: 8 Ab Wheel Roll Outs

Every 3 min. for 15 min.

Tempo Front or Back Squats x 2 reps

10 sec down / 10 sec up

10 min AMRAP

2-4-6-8-10-12-14-16-18-20-...

Pull Ups
Box Jumps
Pistols

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

Find a 1 RM for the Day of

Turkish Get Up

in 10 min.

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.

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

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

8 min EMOM

6 Pistols + 6 Toes to Bar

Every 2 min for 12 min. (6 Sets)

1 Power Clean + 3 Frontsquats (or 1 Squat Clean 2 Front Squats)

1 Power Snatch + 3 Overhead Squats (or 1 Squat Snatch 2 Overhead Squats)

Build over the course of the Sets

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

8 min EMOM

1st: 4 Box Jumps for Height
2nd: 2 Lanes broad Jumps

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

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)

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

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

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

For time

21-15-9

Burpees

Toes to Bar, HKR, V-Ups or Sit Ups

TC: 10 min.

Frontsquats

Every 3 min for 15 min. -5 Sets -

10 reps

Build over the course of the sets!

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

Bankdrücken

Every 3 min for 15 min. - 5 Sets -

10 reps

Build over the course of the sets!

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

Romanian Deadlift

Every 3 min for 15 min. - 5 Sets -

10 reps

Build over the Course of the sets

Every 3 min for 15 min. 5 Sets

8-12 Barbell Rows
8-12 Ab Roll Outs

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

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

11 min for

60 Cal Ski or Row

then AMRAP

4 Sandbag Clean & Jerk
20 DB Snatches
20 Plate weighted Sit Ups (20/10kg)

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

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)

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

8 min EMOM

8 Wall Balls + 6 Burpees

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)

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

Every 3 min. for 15 min (5 Sets)

1st: 8 seated Shoulder Press
3rd: 10 Barbell Rows

build over the course of the sets!

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)

10 min EMOM

6 DB Snatch + 1 Wall Walk + 6 Sit Ups

Every 3 min for 15 min. (5 Sets)

Romanian Deadlift x 10 reps

build over the course of the sets!

For time

15 – 12 – 9 – 6 – 3

Deadlift (RX: BW)
Pull Ups

Time Cap: 10 min.

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

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.)

Every 4 min for 16 min.

9/7 Cal Air Bike Sprint + 12-20 Wall Balls unbroken

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

TEAM WORKOUT

(Teams of 2: Teams können den Start bei 1., 2. oder 3. wählen!)

14 min for:

Buy in

50 Cal.

AMRAP

8 Box Jumps
8 Toes To Bar
8 Burpees

14 min for:

Buy in

50 Cal.

AMRAP

2 Double DB Devil Presses
4 Pistols
80 Double Under

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

Every 3 min. for 15 min. - 5 Sets

12 Deadlift

build over the course of the sets!

Every 5 min. for 15 min.

12/8 Cal.
12 Wall Balls
12 Burpees over Bar

2 Sets of

CORE Burner

20 sec. WORK / 10 sec. REST

Hollow Hold
Slow Knee Tucks
Leg raises
Bicycle Crunches

if time:

1 Tabata Hang on Pull Up Bar

Donnerstag, 20. November

1 Tabata Rope Jumps

1 Tabata Med Ball Thruster / RingRows

10 min work

10 Prone Angels
10/10 Lat Pulls in Plank
3 Inchworm Push Ups
10 banded Squats

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

8 min work

10 Single Leg Heel Taps on Pad
10 Glute Bridges with Hands on Wall
10 weighted Sit Ups

Backsquats - 5 sets

Every 3 min for 15 min.

12 reps

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

10 min work

10/10 Lat Pulls in Plank Position
10 weighted Prone Angels
10 weighted Sit Ups

Benchpress - 5 sets

Every 3 min for 15 min.

12 reps

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

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

10 min EMOM

1st: 3-6 Chin Ups

2nd: 8/8 single Leg Calf Dips

Every 4 min. for 12 min.

18/13 Cal. Cardio
8-12 Push Press
8-12 Toes to Bar or Hanging Knee Raises

7 min EMOM

6 DB Snatch + max reps Sit Ups

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

1 Tabata banded Knee Side Plank

Every 3 min. for 15 min.

10 Frontsquats or 10 Backsquats

Build over the course of the sets

12 min AMRAP

4 alt. Single Arm Devil Press

8 Pistols

12 Sit Ups

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

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

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

Benchpress x 10 reps

Build over the course of the sets

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

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

TABATA, if Time

Side Plank

Montag, 10. November

3 min Cardio

4 min. 8 Air Squats + 8 Sit Ups + 8 Ring Rows

8 min work

8/8 Paloff Press
8/8 Heel Taps foot on Balance Pad
8/8 Single Leg DB Deadlift

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

If time: Tabata Plank/Starfish

Sonntag, 09. November

7 min. Pizzabote

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.

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

10 min EMOM

8 KB Swings am. Style + 8 Sit Ups

12 min EMOM

1st: 6-12 Toes to Bar (go unbroken)

2nd: 8-12 DB Push Press (go unbroken) or 4-8 HSPU

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

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

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

15 min AMRAP

10 KB Swings 24/16kg
10 Wall Balls
10 Burpees
20 DU or 30 SU

1 Tabata Side Plan with Knee Band

Sonntag, 02. November

5 min rowling / 5 min skiing

Strike @ 100m

+ Stretching

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.

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

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)

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

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

7 min EMOM

3 Burpees + 30 Flutter Kicks

Benchpress x 8 reps

Every 3 min for 15 min.

build over the course of the sets!

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)

12 min work

10 V-Ups
10/10 DB Side Raises
8/8 banded Lunges

For time

100 Backsquats 40/30kg)
100 Sit Ups

(pick up Barbell from Ground! partioned any way!)

TC: 12 min.

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

8 min EMOM

4/4 DB Hang Clean & Jerk + 4 Burpees (go for speed!)

Every 3 min. for 15 min - 5 Rounds

10 Good Mornings + 10 weighted Sit Ups

go heavy in Round 3,4,5

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

8 min EMOM

8 DB Snatch + 4 Burpees

18 min work

16/13 Cal AB/Row/Ski
all out Toes to Bar
5/5 Single Arm DB Hang Clean & Jerk

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

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.

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

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%

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

10 min EMOM

3-6 HSPU or Push Ups + 8 Sit Ups

20 min AMRAP

30/24 Cal. Cardio

2 Rounds of Macho Man (3 Power Clean 3 Front Squats + 3 Push Jerks)

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

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

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

8 min EMOM

6 DB Snatches + 8 Sit Ups

Every 3 min for 15 min.

Sumo Deadlift x 5 reps

build over the course of the sets!

For Time:

21-15-9

Deadlift 102/70kg
Pull Ups

TC: 10 min.

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

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.

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.

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

10 min EMOM

4 Hang Power Snatch (RX+: Hang Squat Snatch) + 4 Burpees over Bar

15 min AMRAP

10 Wall Balls
8 Pull Ups or 3 MU
6 Hang Power Clean 40/30kg
4 Push Ups

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

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

Backsquats x 8 reps

build over the course of the sets!

20 min AMRAP

1 Deadlift (1,5xBodyweight)
7 Push ups
5 Burpees
9 Air Squats

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

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

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

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!

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)

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

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

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

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

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

12/8 Cal Sprint
all out Benchpress @ 40-50% of 1 RM BP

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

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

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

Shoulder Press

build over the course of the sets

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

For time - TC 8 min.

6-12-18-24-30

KB Swings
Wall Balls

5 min. rest

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

10 min EMOM

1st: 4 Box Jumps for Height

2nd: 20 Ring Rows

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!

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

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!

12 min EMON - 4 Rounds

1st: max reps Hang Power Clean 40/30
2nd: max reps Burpees over Bar
3rd: rest

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)

17 min. AMRAP with a Partner

40 Benchpress 40/30
10 Burpees (sync.)
40 KB Swings 24/16kg
10 Burpees (sync.)

7 min AMRAP with a Partner

8 Wall Balls (each Partner)
8 DB Box Step Overs (each Partner), 1x22,5/1x15kg

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

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

5 min EMOM

10 Wall Balls + 5 Burpees

Every 3 min. for 15 min.

Banded Sumo Deadlift x10 reps

14 min AMRAP

4 Hang Power Clean

6 Burpees over Bar

8 Deadlift

10 Sit Ups

RX: 60/40 kg

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

Every 4 min. for 16 min.

24/18 Cal row / ski / bike
2 Sets of unbroken Bear Complex @ 60-70% of 1RM

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

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

Benchpress x 3 reps

build over the course of the sets

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

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:

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)

10 min. AMRAP (with a Partner) in 10 minutes

20 Renegade Rows
20 Partner Wall Balls
20 Box Jump Overs

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

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

Backsquat x 5 reps

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

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

10 min EMOM

6 WallBalls + 6 Sit Ups

(reduce reps if u can´t keep up!)

Every 3 min. for 15 min.

Benchpress x 5 reps

build over the course of the sets!

Every 2 min for 20 min. (10 Rounds)

7 Pull Ups
6 Burpees over Bar
5 Push Press (40/30kg, RX+: 60/40kg)

if time

Tabata Handstand

Mittwoch, 24. September

3 min of Cardio

5 min. : 10 Glute Bridges + 10 Goblet Squats + 10 lying Reverse Flys

6 min EMOM

6 DB Snatch + 4 Burpees - go for speed!

Every 2:30 min. for 15 min. (3 Rounds)

Backsquats

1st: 10 Frontsquats

2nd: 10 Backsquats

(constant weight on barbell)

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)

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

8 min EMOM

5 Wall Balls
5 Push Ups or HSPU

(reduce reps if u can´t keep up!)

Every 3 min. for 15 min.

Deadlift x 5 reps

build over the course of the sets

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

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.

AMRAP 12 - 12 min.

200m RUN

1 Rope Climbs
2 Wall Walk

Tabata

Kettlebell Crush Grip Hollow Flutters / Kettlebell Crush Grip L Crunches

Sonntag, 21. September

5 min rowing / 5 min skiing

Strike @ 100m

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

12 min AMRAP with Partner - 1 works / 1 rests

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

3 min rest

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

8 min EMOM (for speed)

6 Hang Power Clean +4 Burpees over Bar

Every 3 min for 15 min. (5 Sets)

Benchpress x 8 reps

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

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

Every 3 min for 15 min. (5 Sets

Shoulder Press x 8 reps

build over the course of the sets!

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

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

8 min EMOM

1st: 3-7 Strict Pull Ups

2nd: 20-40 DU or DU-Versuche or Cross Overs

Every 3 min for 15 min. (5 Sets)

Backsquats x 8 reps

build over the course of the sets!

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

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

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

6 Rounds for time

10 DB Snatch 22,5/15kg

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

Time Cap: 12 min.

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

6 Rounds for time

10 DB Snatch 22,5/15kg

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

Time Cap: 12 min.

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...

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

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

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

10 min AMRAP

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

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%

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

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

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

6 min. work

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

Every 3 min. for 15 min.

Backsquat x 7 reps

build over the course of the sets

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.

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

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

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

11 min AMRAP

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

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

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)

Every 3 min. for 15 min.

Benchpress x 7 reps

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.

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

8 Min EMOM

8 Wall Balls + 6 Sit Ups

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

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

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

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

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

For time - TC: 8 min.

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

Wall Balls
KB Swings

Every 3 min. for 15 min.

Benchpress x 7 reps

build over the course of the sets

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

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.

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%

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

Every 3 min for 15 min.

Deadlift x 7 reps

build over the course of the sets

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

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

12 min work

8-12 weighted Sit Ups
3 Box Jumps for Height
practice Kipping/Butterfly or MU

Every 3 min. for 15 min.

Front- Back- or Overhead Squats x 8 reps

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

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

Every 3 min. for 15min. (4 Sets)
Backsquats x 5 reps

build over the course of the sets

Every 3 min for 12 min (4 Sets)

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

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

10 min EMOM - (move AFAP)

4 Cluster 30/20kg

4 Burpees over Bar

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

Benchpress

5-5-5-5-5+

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

8 min EMOM

3/3 Hang Clean & Jerk + 1 Wall Walk or 3m Handstandwalk

Every 3 min. for 15 min.

8 Bulgarian Split Squats each leg (rear foot on bumper pad)

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

Every 3 min. 15 min.

Deadlift x 5 reps

build over the course of the sets

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

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

18 min AMRAP

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

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

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

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

8-12 Ab Roll Outs
8-12 Landmine Rows

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)

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

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

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

Every 3 min. for 15 min.

Benchpress x 5 reps

build over the course of the sets

Every 4 min for 12 min.

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

"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

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

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

For Time - TC: 8 min.

30-20-10

Sit Ups
DU or SU

work up to training weight, then...

Every 3 min. for 15 min.

Deadlift x 7 reps

build over the course of the sets

9 min AMRAP

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

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

12 min EMOM

1st: 10-14 Cross KB Swings

2nd: 6-8 Wide Grip Pull Ups

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

8 min. EMOM

20 SU or 30 DU + 6 Wall Balls

Every 3 min. for 15 min.

Backsquats

7 reps

build over the course of the sets

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)

Tabata Side Plan

Montag, 4. August

3 min. of Cardio

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

Skilltraining: Snatch!

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

8 min AMRAP

4 Burpees over Bar

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

6 Toes to Bar

Every 3 min. for 15 min.

Benchpress

7-reps

1 Tabata

Barbell Biceps Curls

Sonntag, 3. August

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

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

8 min. EMOM

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

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)

8 min EMOM

6-10 Pistols

3 Sets of

30 Weighted Russian Twists Directly into 10 Plate weighted Sit Ups