Tuesday
11.02.2020
Skill:
Jerk Complex
Clean- 5 Sec Dip Hold- Split Jerk+3Sec. Receiving Pos. Hold- Split Jerk
10 Sets, EMOM
3 Sets, every 2 Min
(increase weight each set if possible)
WOD:
15 Min AMRAP
80x Double Under
10x alt. Single Arm DB Split Clean&Jerk (22,5/15kg)
5x alt. OH Lunge (right arm)
5x alt OH Lunge ((left arm)
Monday
10.02.2020
Strength:
Squat
Warm Up, E2MOM
10x 50%
7x 60%
7x 70%
5x 80%
Working Sets, E3MOM
5x 90%
5x 95%
5x 95-100%
5x 95-105%
5x 95-105%
WOD:
9 Min AMRAP
10x alt. Single Arm Devils Press (22,5/15kg)
15x C2B Pullup
20x Goblet Squat
Friday
07.02.2020
Strength:
Deadlift
Warm Up, E2MOM
10x 50%
7x 60%
5x 70%
5x 80%
Working Sets, E3MOM
5x 90%
5x+90%
5x+90%
5x+90%
5x 90%
WOD:
10x Hang Clean&Jerk (80/52,5kg)
400m Run
15x Hang Clean&Jerk (60/40kg)
400m Run
20x Hang Clean&Jerk (40/25kg)
400m Run
Beginner Class:
25x KB Swing
400m Run
20x KB Swing
400m Run
15x KB Swing
400m Run
Thursday
06.02.2020
Strength:
Strict Press
E2MOM
10x 50%
7x 60%
7x 70%
5x 80%
5x 90%
5x+90%
5x+90%
5x+90%
5x+90%
Skill:
Snatch Complex
10 Sets, EMOM
Snatch + Overhead Squat + Snatch Balance
(Increase weight each set if possible)
WOD:
12 - 10 - 8
Hang Squat Snatch (60/40kg)
Bar facing Burpee
Wednesday
05.02.2020
WOD:
60/40 Sec Interval, 4 Rounds
- 10x Thrusters (60/40kg) + AMRAP Hang Power Clean
- 15x Toes to bar + AMRAP Burpee over bar
Finisher:
" Bring Sally Up" Special
Tuesday
04.02.2020
Strength:
Benchpress
Warm Up, E2MOM
10x 50%
7x 60%
7x 70%
5x 80%
Working Sets, E3MOM
5x 90%
5x 95-90%
5x 100-90%
5x 95-90%
5x 90%
WOD:
12 Min AMRAP
20x Ring Dip
20x C2B Pullup
10x Strict Handstandpushup
50x Double Under
Beginner Class:
12 Min AMRAP
40 Sec Support on Rings
10x Strict Pullup
10x Pike Pushup
50x Rope Skipping
Monday
03.02.2020
Strength:
Squat
Warm Up, E2MOM
10x 50%
7x 60%
7x 70%
5x 80%
Working Sets, E3MOM
5x 90%
5x 95-90%
5x 100-90%
5x 95-90%
5x 90%
(all percentages are based on estimated 5rep max)
WOD:
4 Rounds, TC: 15 Min
20x alt Reverse Lunge Wallballs
20x 5m Shuttle Sprint
20x Wallball Sit Ups
Friday
31.01.2020
Strength:
Deadlift
Warm Up, E2MOM
10x 50%
10x 70%
5x 90%
5x 100%
Working Sets, E3MOM
10x 115-100%
10x 110-100%
10x 100%
WOD:
21 - 15 - 9
- Pullup
- Db. DB Deadlift (2x 22,5/15kg)
- alt. DB Snatch (22,5/15kg)
Thursday
30.01.2020
Skill:
Snatch Complex: 3 Position Snatch
(High Hang Snatch- Hang Snatch- Snatch from floor)
EMOM
3 Sets @50%
1 Min Rest
3 Sets @60%
1 Min Rest
3 Sets @70%
1 Min Rest
3 Sets @>75%
WOD:
10 Min EMOM
10x Burpee over bar
1x Snatch (AHAP)
Wednesday
29.01.2020
Strength:
Strict Press
Warm Up, E2MOM
10x 50%
10x 70%
5x 90%
5x 100%
Working Sets, E3MOM
10x 115-100%
10x 110-100%
10x 100%
WOD:
20 Min AMRAP
10,20,30...x Wallball
10,20,30...x Sit Up
20,40,60...x Double Under
Tuesday
28.01.2020
Strength:
Benchpress
Warm Up, E2MOM
10x 50%
10x 70%
5x 90%
5x 100%
Working Sets, E3MOM
10x 115-100%
10x 110-100%
10x 100%
WOD:
40/20 Interval, 3 Rounds
- AMRAP Ropeclimb
- AMRAP Db. KB Frontrack wlk. Lunge
- AMRAP Wallclimb
Monday
27.01.2020
Strength:
Backsquat
Warm Up, E2MOM
10x 50%
10x 70%
5x 90%
5x 100%
Working Sets, E3MOM
10x 115-100%
10x 110-100%
10x 100%
WOD:
"Mamba & Gigi" (Kobe Bryant Hero WOD)
18 Min AMRAP
5x Muscle Up
8x Power Clean (80/50kg)
24x Box Jump
13x Burpee
Beginner Class:
5x Pullup
8x Russian KB Swing (ahap)
24x Box Jump
13x Burpee
Friday
24.01.2020
Strength:
Deadlift
Warm Up, E2MOM
10x 50%
10x 70%
5x 90%
5x 100%
Working Sets, E3MOM
10x 110-100%
10x 105-100%
10x 100%
WOD:
30x DB Hang Clean & Jerk
30x alt. DB Hang Squat Clean
30x Goblet Suqat
30x Push Up
30x Sit Up
Thursday
23.01.2020
Skill:
Clean&Jerk Complex
High Hang Clean + Frontsquat + Split Jerk
3 Sets, EMOM empty bar
10 Sets, every 90 Sec, build up
WOD:
7 Min AMRAP
3,6,9...x
- Clean & Jerk (70/45kg)
- Burpee over bar
- Chest to bar Pullup
Wednesday
22.02.2020
Strength:
Strict Press
Warm Up, E2MOM
10x 50%
10x 70%
5x 90%
5x 100%
Working Sets, E3MOM
10x 110-100%
10x 105-100%
10x 100%
WOD:
3 Rounds
3Min/1Min Intervall
- 400m Run + AMRAP Strict HSPU
- 500m Row + AMRAP Strict Toes to bar
Tuesday
21.01.2020
Strength:
Benchpress
Warm Up, E2MOM
10x 50%
10x 70%
5x 90%
5x 100%
Working Sets, E3MOM
10x 110-100%
10x 105-100%
10x 100%
WOD:
3 Rounds
80x Double Under
40x KB Russian Swing (32/24kg)
20x Pullup
Monday
20.01.2020
Strength:
Backsquat
Warm Up, E2MOM
10x 50%
10x 70%
5x 90%
5x 100%
Working Sets, E3MOM
10x 110-100%
10x 105-100%
10x 100%
WOD:
10x Box Step Over
20x DB Thrusters
10x Box Step Over
20x DB Push Press
10x Box Step Over
20x DB Deadlifts
10x Box Step Over
Friday
17.01.2020
Strength:
Deadlift
E2MOM (percentages are based on 10 rep max)
10x 50%
10x 70%
7x 80%
5x90%
5x 100%
E3MOM
10x 100- 105%
10x 100%
10x 90%
WOD:
100x Double Under
30x alt DB Snatch (22,5/15)
100x Double Under
20x Toes to bar
100x Double Under
20x Toes to bar
100x Double Under
30x alt DB Snatch (22,5/15)
100x Double Under
Thursday
16.01.2020
Skill/Strength:
Snatch Complex:
High Hang Power Snatch
+ Overhead Squat
+ Snatch Balance
+ High Hang Squat Snatch
Warm Up Sets:
3 Sets, EMOM
Working Sets:
10 Sets, every 90 Sec
increase weight each set
WOD:
9 Min AMRAP
15x Box Jump (75/60cm)
7x Push Press (60/40kg)
5x Power Snatch
Wednesday
15.02.2020
Strength:
Benchpress
E2MOM (percentages are based on 10 rep max)
10x 50%
10x 70%
5x 85%
5x 100%
E3MOM
10x 100- 105%
10x 100%
10x 90%
WOD:
Buy In : 400m Run
2 Rounds
50x Wallball
20x Burpee Box Jump Over
Tuesday
14.01.2020
WOD:
4 Rounds, E6MOM
- 20/17cal Row
- 10x Muscle Up
- 20x KB Snatch (32/24kg)
Monday
13.01.2020
Strength I:
Backsquat
E2MOM (percentages are based on 10 rep max)
10x 50%
10x 70%
5x 85%
5x 100%
E3MOM
10x 100- 105%
10x 100%
10x 90%
Strength II:
Strict Press
10x 60%
10x 80%
5x 90- 100%
10x 100- 105%
10x 100%
10x 90%
Finisher:
4 Min AMRAP
15x Deadlift
10x Frontsquat
5x Push Press
Friday
10.01.2020
Strength:
Test 10 rep max Deadlift
E2MOM (percentages are based on 10 rep max)
10x empty bar
10x 50%
8x 70%
5x 80%
5x 90%
E3MOM
10x 100%
10x 90%
10x 80%
WOD:
40/20 Interval, 3 Rounds
- AMRAP Pullup
- Plank Hold (weighted)
- AMRAP Pullup
- Bearhug Sanbdbag/ Double KB Frontrack Hold (AHAP)
Thursday
09.01.2020
Strength:
Bench Press
Warm Up: E2MOM
10x 50%
10x 70%
7x 80%
5x 90%
E3MOM
10x 100%
10x 90%
10x 80%
(all percentages are based on estimated 10rep max)
Skill:
Clean Complex
2x High Hang High Pull
1x High Hang Squat Clean
1x Hang Squat Clean
3 Sets, EMOM, empty bar
4 Sets, every 90 Sec, increase weight each set
3 Sets, E2MOM, ahap
Finisher:
1,2,3...x
- Push Up
- Burpee over bar
- Jumping Squat over bar
Wednesday
08.01.2020
Skill/Strength:
Snatch or Clean Complex
5 Sets, EMOM, 50%
3x High Hang High Pull
1x Hang Power Snatch/Clean
1x Power Snatch/Clean
5 Sets, EMOM, 60-70%
3x High Hang High Pull
1x Hang Power Snatch/Clean
1x Power Snatch/Clean
3 Sets, EMOM, 70-80%
3x High Hang High Pull
1x Hang Power Snatch/Clean
1x Power Snatch/Clean
WOD:
"Isabel" or "Grace"
30x Snatch / Clean&Jerk (60/40kg)
Finisher:
"Annie"
50,40,30,20,10x
- Double Uder
- Sit Up
Tuesday
07.01.2020
Start of new Strength Cycle!
Strength I:
Test 10 rep max Backsquat
E2MOM (percentages are based on 10 rep max)
10x empty bar
10x 50%
10x 70%
5x 80%
5x 90%
E3MOM
10x 100%
10x 90%
10x 80-90%
Strength II:
Test Strict Press 10rep max
6 Sets, E2MOM
WOD:
7 Min AMRAP
5,10,15...x Wallball
7m WB Oh. walking Lunge
5,10,15...x Wallball SitUp
7m WB Oh. walking Lunge
Friday
20.12.19
WOD:
15 Min AMRAP
6x Bar Muscle Up
12x Burpee Box Jump
60x Double Under
Accessory work:
TABATA
- Push Up
- Hollow Hold
Thursday
19.12.19
Strength:
Overhead Squat
5x5, every 2 Min
increase weight each set
Overhead Squat
5x5, every 2 Min
increase weight each set
WOD:
Split at will
120x Wallball
80x Pullup
Beginner:
Split at will
80x Wallball
40x Pullup
Wednesday
18.12.19
Strength:
Push Press
3 Sets, EMOM, 5 reps
2 Sets, E2MOM, 5 reps
1xPush Press+1xPush Jerk
3 Sets, E2MOM
1xPush Press+1xPush Jerk+1xSplit Jerk
5 Sets, E2MOM
WOD:
10 Min AMRAP
20x alt. Db DB Farmers Lunge (22,5/15)
10x db DB Hang Clean&Jerk
Tuesday
17.12.19
Strength:
Deadlift
7 Min Warm Up
7 Sets, every 2 Min
3x Singles (work on set up)
increase weight each set
WOD:
5 Rounds, E2MOM
5x Hang Power Clean (ahap)
15x Box Jump
30x Double Under
Monday
16.12.19
Skill:
3 Position Snatch (High Hang, Hang, Floor)
3x EMOM
2x E2MOM
2 Position Snatch (Hang, Floor)
4x E2MOM
Snatch (Floor)
3x E2MOM
WOD:
5 Rounds, TC: 20 Min
400m Run
15x Overheadsquat (43/30kg)
10x Toes to bar
Beginner:
5 Rounds
400m Run
15x Frontsquat
10x Legraises
Friday
13.12.19
Strength/Skill:
Deadlift
7 Min Warm Up
5 Sets, every 2,5 Min
5x Singles (work on set up)
increase weight each set
WOD:
500/400m Row
50x Airsquat
40x Burpee
30x Sit Up
20x Push Up
10x 5m Shuttle Run
Thursday
12.12.19
WOD:
3 Rounds; 20 - 14 - 8 Reps
- alt. DB Push Press (22,5/15)
- DB Deadlift Box Step Overs
- Box Jumps
Accessory work:
5 Sets, every 2 Min
10x Seated Barbell Press
increase weight each set
Wednesday
11.12.19
Skill:
5 Sets, EMOM, 3x High Hang Power Snatch (5-10cm depth)
5 Sets, EMOM, 2x High Hang Power Snatch (10cm depth - parallel)
5 Sets, EMOM, 1x High Hang Squat Snatch
WOD:
12 Min AMRAP
20x alt. DB Snatch (22,5/15)
15x Pullup
10m DB Farmer-KB Overhead wlk. Lunge (24/16)
Tuesday
10.12.19
WOD:
3 Rounds
50x Wallball
100x Double Under
400m Run
Accessory work:
30/15, 3 Rounds
- KB "Taters" (slow eccentric)
- Turkish Get Up (L)
- alt. Single Leg DL+Single Arm Row
- Turkish Get Up (R)
- Russian Twist
- alt. Single Leg V-Ups
Monday
09.12.19
Strength:
Backsquat
10 Sets, every 2 Min
1: 10x empty bar
2. 10x increase weight
3: 10x increase weight
4: 5x @21X1
5: 5x @21X1 increase weight
6: 5x @21X1 increase weight
7: 3x @32X1
8: 3x @32X1 increase weight
9: 3x heavy
10: 3x ahap
Finisher:
5 Rounds, 60/30 Interval
Buy In:
5,4,3,2,1x
- Airsquat
- Box Jump Over
1.R: AMRAP Decksquats
2.R: AMRAP Burpees
3.R: AMRAP Push Ups
4.R: AMRAP Plate Jumps
5.R: AMRAP Sit Ups
Friday
07.12.19
WOD:
3 Rounds
21x Pushup
15x Pullup
9x Bar Muscle Up
Accessory work:
20/10 Interval, 2 Rounds
- Hollow Hold
- Sideplank
- Hollow Hold
- Sideplank
- Single Arm+Leg Plank (L/R)
- Single Arm+Leg Plank (R/L)
- Birddog Hold (L/L)
- Birddog Hold (R/R)
- Single Leg Glutebridge (L)
- Single Leg Glutebridge (R)
Thursday
05.12.19
Strength:
Strict Press
5x5, every 90 Sec.
Push Press
5x3, every 90 Sec.
Split Jerk
5x1, every 90 Sec.
Finisher:
"Dumbbell DT" Timecap 7 Min
5 Rounds
12x Deadlift (22,5/15)
9x Hang Clean
6x Shoulder to Overhead
Wednesday
04.12.19
Strength:
Frontsquat
7 Min Warm Up
8 Sets, every 2 Min
1x Tempo @32X1 + 2 reps
1. - 5.: increase weight
6. - 8.: ahap
WOD:
10x Squat Clean (20/15)
10x Burpee over bar
8x Squat Clean (40/27,5)
10x Burpee over bar
6x Squat Clean (60/40)
10x Burpee over bar
4x Squat Clean (80/52,5)
10x Burpee over bar
2x Squat Clean (100/65)
10x Burpee over bar
Tuesday
03.12.19
WOD:
5 Rounds, every 2 Min (30 Min)
- 500/400m Row
- 15 Decksquats + 20 SitUps
- 20 Burpee High Box Step Overs (75/60cm)
Monday
02.12.19
WOD:
40 - 30 - 20 - 10
Russian KB Swings (32/24KG)
80 - 60 - 40 - 20
Double Under
20 - 15 - 10 - 5
Toes to bars
Friday
29.11.19
Strength:
Strict Ring Dips
5 Sets, every 2 Min
max unbroken reps @ 10X2
WOD:
3 Rounds, TC: 20 Min
12x alt. Db DB Thrusters (22,5/15)
20x Pullup
12x Db DB Pushup+Row
20x Toes to bar
Thursday
28.11.19
WOD:
5 Rounds, TC: 25 Min
50x Double Under
40m Bearhug wlk. Lunge (9/6WB)
30x Wallball
Accessory work:
30/10 Interval, 3 Rounds
- Single Leg Glutebridge (L)
- Sideplank (L)
- Single Leg Glutebridge (R)
- Sideplank (R)
- Hollow Hold
Wednesday
27.11.19
Strength:
Deadlift
10 Min Warm Up
5 Sets, every 5 Min
5x @70-80%
WOD:
9 Min AMRAP
15x Db DB Deadlift (ahap)
10x Burpee Box Jump
10x alt. DB Snatch
(choose a weight that allows unbroken sets on the snatches
Tuesday
26.11.19
Skill/Strength:
Snatch Progression
5 Sets, EMOM
5,4,3,2,1x Muscle Snatch
2 Min Rest
5 Sets, EMOM
5,4,3,2,1x Power Snatch
2 Min Rest
5 Sets, EMOM
5,4,3,2,1x Squat Snatch
2 Min Rest
(all reps are "touch´n go", try to increase weight each set)
WOD:
"Powerbar Amanda"
9 - 7 - 5
Power Snatch (60/40)
Bar Muscle Up
Monday
25.11.19
Strength:
Frontsquat
7 Min Warm Up
6 Sets, every 2 Min
6x 65%
4x 75%
2x 85%
6x 75%
4x 85%
2x 90-95%
WOD:
21 - 15 - 9
Hang Squat Clean (60/40)
Shoulder to Overhead
Beginner:
21 - 15 - 9
Frontsquat
Push Up
Friday
22.11.19
WOD:
4 Sets
5x Deadlift @ 75%
max reps unbroken strict Chin Ups
2 Min Rest
4 Sets
5x Deadlift @ 75%
max reps unbroken strict Handstandpushups
2 Min Rest
(score is reps, start Chin Ups/ HSPU immediatly after DL)
Finisher:
Timecap 6 Min
50x Wallball
50x Russian Swing (24/16)
(Advanced: 2 sets of 50, Fitness: Split at will, Beginner: 2 sets of 30, split at will)
Thursday
21.11.19
WOD:
4 Rounds, E3MOM
- 1 Legles Ropeclimb + 2 Ropeclimb
- 10x Hang Clean (80/52,5)
- 50x Double Under
Finisher:
"Coredrill 2.0"
Wednesday
20.11.19
Strength:
Overhead Squat
10 Min Warm Up
7 Sets, every 2 Min
6x 65%
4x 75%
2x 85%
6x 75%
4x 85%
2x 90%
max reps 65%
WOD:
12 Min AMRAP
10m Db. KB Oh. wlk. Lunge
15x Db. KB Frontsquat
20x Db KB Push Up + Row
25x Db KB Swing
(go ahap while beeing able to go unbroken on round 1)
Tuesday
19.11.19
WOD:
3 Rounds
400m Run
15,12,9x Devils Press (22,5/15)
400m Run
15,12,9x Box Step Ups
Monday
18.11.19
Strength:
5 Sets, EMOM
Power Clean + Strict Press
5x, 4x, 3x, 2x, 1x
2 Min Rest
5 Sets, EMOM
Power Clean + Push Press
5x, 4x, 3x, 2x, 1x
2 Min Rest
5 Sets, EMOM
Power Clean + Jerk
5x, 4x, 3x, 2x, 1x
2 Min Rest
WOD:
14x Deadlift (80/52,5)
10x Alt. Reverse Frontrack Lunge
6x Shoulder to Oh.
30x Burpee over bar
6x Shoulder to Oh.
10x Alt. Rev. Lunge
14x Deadlift
Friday
15.11.19
Skill:
Toes to bar
WOD:
21 - 15 - 9
Deadlift (100/65)
Toes to bar
Accessory work:
EMOM, 3 Rounds
- 10x Tempo Push Up@ 31X1
- 12x Bent over row @ 1111
- 30 Sec. Hollow Hold
- 12x Goodmorning @ 31X1
Thursday
14.11.19
Strength:
Overheadsquat
7 Min Warm Up
8 Sets, every 2 Min
10x,10x,7x,7x,5x,5x,3x,3x
WOD:
3 Rounds
10x Burpee over bar
8x Hang Snatch (60/40)
6x Oh Reverse Lunge
Wednesday
13.11.19
WOD I:
2 Rounds
4 Sets
20 Sec Row @500m Pace
40 Sec easy Row
60 Sec AMRAP wlk. Goodmorning+Samson Lunge
500m Row (all out)
WOD II:
7 Min AMRAP
5x Deck Squat
1x Inchworm
5x Push Up
Tuesday
12.11.19
Strength:
Single Arm KB Push Press
40/40 Intervall, 8 Rounds (4 per arm)
max reps @00X1 (ahap)
WOD:
7 Min AMRAP
10x Burpee Box Jump
5m KB Oh. wlk. Lunge (32/24kg)
5m KB Frontrack wlk Lunge
(switch arm after on round is completed)
Accessory work:
30/20 Interval, 3 Rounds
- Pallof Hold (L)
- Single Led Deadlift (L)
- Pallof Hold (R)
- Single Led Deadlift (R)
Monday
11.11.19
Strength:
Deadlift
7 Min Warm Up
3 Sets, every 3 Min
10x @40X1
(Double Overhand Grip!)
WOD:
2 Rounds, TC: 20 Min
20x Strict Pullup
40x alt. Single Arm Swing (24/16kg)
60x Double Under
40x alt. Single Arm KB Clean
20cal Row
3 Min Rest
.
Friday
08.11.19
WOD:
CrossFit OPEN 20.5
https://games.crossfit.com/workouts/open/2020/5
Thursday
07.11.19
Strength:
12 Min, EMOM, ahap
KB Complex:
1x Clean & Jerk
+ alt. OH Reverse Lunge
+ Frontsquat
+6,5,4,3,2,1x Russian Swing
WOD:
400m Run
40x Russian Swing (24/16kg)
30x Sit Up
20x Push Up
10x Decksquat
20x Push Up
30x Sit Up
40x Russian Swing
400m Run
Wednesday
06.11.19
Strength:
Thrusters
3 Sets, EMOM 10x empty bar
6 Sets, every 2 Min
10,9,8,7,6,5x increase weight each set
WOD:
40/20 Interval
- cal Row
- AMRAP Thrusters (20/15kg)
(goal is to decrease by less than 4 cal/reps)
Tuesday
05.11.19
WOD I:
"Death by..."
- Muscle Up (+10,9,8...x Hollow Hold)
WOD II:
60/20, 50/20, 40/20, 30/10, 20/10 Intervals of
- Double Under
- Chin over bar Hold
- Hollow Hold
Monday
04.11.19
Strength:
Tempo Backsquat
10 Min Warm Up
7 Sets, every 2 Min
3x @31X1
WOD:
3 Rounds, 12 Min Timecap
20x alt. Frontrack Reverse Lunge (45/30kg)
15x Push Press
10x Bar Muscle Up
Friday
01.11.19
WOD:
OPEN 20.4
https://games.crossfit.com/workouts/open/2020/4
Thursday
31.10.19
Skill/ Strength:
Snatch Complex
Power Snatch - Overhead Squat - Hang Squat Snatch
4 Min, EMOM (empty bar)
7 Sets, every 2 Min (increase weight each set)
WOD:
4 Rounds
5x Hang Snatch
5x Overheadsquat
10x Backsquat
(entire round must be unbroken. Score ist weight and time)
Wednesday
30.10.19
WOD:
3 Rounds
21 / 15 / 9x Chest to Bar Pullup
15m Single Arm Oh. walking Lunge (22,5/15kg)
20 / 14 / 8x alt. Single Arm DB Squat Clean
15m Single Arm Oh. walking Lunge (22,5/15kg)
Tuesday
29.10.19
Strength:
Tempo Backsquat
7 Min Warm Up
6 Sets, 2 Min Rest
4x @41X1
WOD:
2 Rounds, 60/20 Interval
- max cal Row
- max reps Ring Muscle Up
- max reps Double Under
- max reps Overhead Squat (60/40kg)
Monday
28.10.19
Skill/Strength:
Clean & Jerk Complex
7 Min Warm Up
8 Sets, every 2 Min
Power Clean - Frontsquat - Split Jerk (Pause @ Rec.Position)
WOD:
4 Rounds
6x Burpee Box Jump
3x Clean & Jerk
6x Burpee Box Jump
3x Clean & Jerk
(1.R.: 70/45kg, 2.R.: 80/52,5kg, 3.R.: 90/60kg, 4.R.: 100/67,5kg)
Friday
25.10.19
OPEN 20.3
https://games.crossfit.com/workouts/open/2020/3
Thursday
24.10.19
Skill/Strength I:
2 Rounds
1 Min max ub. Strict Pullups, 1 Min Rest
1 Min max ub Ring Muscle Ups, 2 Min Rest
Skill/Strength II:
15 Min EMOM
Power Clean - Push Jerk - Split Jerk
Finisher:
Row "Kill your mate"
Wednesday
23.10.19
Skill/Strength:
Snatch Complex
8 Sets, every 2 Min
4 Sec Snatch Deadlift- Hang Snatch + Snatch
WOD:
2,5/1,5 Min Interval, 4 Rounds
30x Russian Swing (32/24kg)
200m Run
max cal Bike/Row
Tuesday
22.10.19
Strength:
Tempo Backsquat
7 Min Warm Up
5 Sets, every 3 Min
5x@41X1
WOD:
10x Burpee Box Jump
10x Bar Muscle Up
20x Snatch (60/40kg)
30x alt. DB Snatch (22,5/15kg)
400m Run
30x alt. DB Snatch (22,5/15kg)
20x Snatch (60/40kg)
10x Bar Muscle Up
10x Burpee Box Jump
Monday
21.10.19
Strength:
Deadlift
7 Min Warm Up
5 Reps, 5 Sets, every 2 Min
(build up in weight)
WOD:
5 Rounds, EMOM
- 12-16 DB Box Stepups
- 15-18/ 12-15 cal Row
- 5-12 Strict HSPU / Pushups
- 15-20 Wallball
(choose amount of reps you can sustain)
Friday
18.10.19
CrossFit OPEN 20.2
https://games.crossfit.com/workouts/open/2020/2
Thursday
17.10.19
WOD:
60/20 AMRAP/Rest Interval, 3 Rounds
- Strict Muscle Up / MU Transistions / 3+3 Single Arm Ring Row
- HS Walk / Wallclimb / Inchworm
- Muscle Up/ 3+3 Single Arm Ring Row / Ring Row
- HS Walk / Wallclimb / Inchworm
- Rest
Wednesday
16.10.19
Strength:
Frontsquat + Jerk
10 Min Warm Up
6 Sets, every 2 Min
(50,60,70,80,90,100% of C&J)
WOD:
6 Sets, E3MOM
10x Box Jump Overs
5x Burpee Box Jump
3x Clean & Jerk *
(*: 60/40kg, 70/45kg, 80/50kg, 90/60kg, 100/65kg, 90/60kg, 80/50kg, 70/45kg)
Tuesday
15.10.19
WOD:
EMOM, 5 Rounds, 25 Min
- 10-30x Double Under + 5-10 Toes to bar
- 15x Thruster (45/30kg)
- 10-30x Double Under + 3-5 Bar Muscle Up
- 15/10cal Row
- Rest
Monday
14.10.19
Strength:
Tempo Backsquats
10 Min Warm Up
4 Sets, 2 Min Rest
6x @42X1 (ahap)
Strength/Skill:
EMOM, 15 Min
1x Hang Power Clean (start at 50% and build up)
Finisher:
?
Friday
11.10.19
CrossFit OPEN 20.1
https://games.crossfit.com/workouts/open/2020
Thursday
10.10.19
Skill/Strength:
Snatch Complex:
Snatch LiftOff + Snatch High Pull (Pause below Knee) + Snatch + OHS
3 Sets, EMOM (warm up, empty bar)
6 Sets, every 2 Min
Strength:
60/60 Work/Rest Interval, 2 Rounds (12 Min)
- AMRAP UB Strict Pullup
- AMRAP UB Kipping Pullup
- AMRAP UB Butterfly Pullup
WOD:
7 Min AMRAP
1,2,3...x
- Snatch (45/30kg)
- Overhead Squat
- "Deck Squat"
Wednesday
09.10.19
WOD I:
4 Rounds, every 5 Min
8x Barbell Reverse Lunge (50% of Backsquat 1repmax)
15x Goblet Squat (ahap)
25x KB Swing (ahap)
WOD II:
15 - 12 - 9
- Deadlift (150/100kg)
- Boxjump
Tuesday
08.10.19
Strength:
Clean & Jerk
7 Sets, every 90 Sec.
1.+2.:
Clean (Pause below knee) + Jerk (Pause @ Dip & Receiving Position)
3.+4.:
Clean Lift Off + Clean + Jerk (Pause @ Receiving Position)
5.+6.+7.:
Clean & Jerk
WOD:
5 Rounds, 40/20 Sec. Interval
30-40x Double Under
max reps Clean & Jerk*
(* 1R: 60/40kg; 2R: 70/45kg; 3R: 80/52,5kg; 4R: 90/60kg; 5R: 100/65kg)
Beginner:
5 Rounds, 40/20 Sec. Interval
20-60x Single Under
max reps KB Taters (ahap)
Accessory work:
2 Rounds, every 2 Min
- 8-12x alt. DB Benchpress
- 8-12x Db. KB Bent over Row
- 2x 45 Sec. Suitcase Carry
Monday
07.10.19
Strength I:
Frontsquat
7 Min Warm Up
7 Sets, every 2 Min
Find 1rep max
(5.Set = 100%)
Strength II:
6 Sets EMOM
10x Strict Handstandpushup
WOD:
21 - 15 - 9
- cal Row
- Toes to bar
- American Swings (ahap)
Friday
04.10.19
WOD:
CrossFit Open 11.6 & 12.5
7 Min AMRAP
3,6,9,12...x
- Thrusters (43/29kg)
- Chest to Bar Pullups
Strength:
Backsquat
10 Min Warm Up
4 Sets, every 2 Min, 5x @75-80%
Thursday
03.10.19
Strength:
Hang Power Clean + Jerk
4 Sets, EMOM empty bar
8 Sets, every 2 Min (increase weight each set)
WOD:
"Dottir" 20 Min Timecap
12x Bar Muscle Up
21x Deadlift (100/70kg) (use 70-80% of Hamg Power Clean 1rm)
9x Bar Muscle Up
15x Hang Power Clean
6x Bar Muscle Up
9x Shoulder to overhead
Beginner:
12x Pullup
21x Deadlift (medium)
9x Pullup
15x Deadlift
6x Pullup
9x Deadlift
Wednesday
02.10.19
WOD I:
Timecap 7 Min, Rest 3 Min
3 Rounds
10x Deadlift (125/85kg)
10x Bar Facing Burpee
WOD II:
Timecap 7 Min, Rest 3 Min
3 Rounds
15x Db. DB Thrusters (22,5/15kg)
50x Double Under
WOD III:
Timecap 10 Min
3 Rounds
20x Toes to bar
20x Wallball
Tuesday
01.10.19
WOD:
100x Double Under
20x Muscle Up
100x Double Under
20x Strict HSPU
Beginner:
100x Single Under
40x Ring Row
100x Single Under
40x Push Up
Accessory work:
40/20 Sec. Interval
- Famers-Waiters-Carry-Combo
-10+10+10 Sec. L-Sit
- Famers-Waiters-Carry-Combo
- Inchworm + Db. KB Russian Swing
Monday
30.09.19
Strength:
Frontsquat
7 Min Warm Up
6x 70%
6x 80%
3x 90%
2x 95%
Skill/Strength:
Snatch Complex
7 Sets, every 90 Sec.
Snatch- OHS- Snatch Balance- Snatch
Finisher:
12 Min Timecap
10,8,6,4,2x
Devils Press (22,5/15kg)
Chest to Bar Pullup
Beginner:
Devils Press (light)
Ring Row
Friday
27.09.19
WOD:
OPEN 14.4
14 Min AMRAP
60cal Row
50x Toes to Bar
40x Wallball
30x Power Clean (61/43kg)
20x Muscle Up
Beginner Class:
40cal Row
30x Legraise
20x Wallball
20x KB Russian Swing
20x Ring Row
Accessory Work:
3 Rounds, E2MOM (18 Min)
- 6+6x alt. DB Benchpress
- 45+45 Sec. Sideplank
- 6-8x Supinated C2B Pullups (2/1/1/1)
Thursday
26.09.19
Strength:
Backsquat
7 Min Warm Up
4 Sets, every 2 Min
8x 65%
6x 75%
4x 85%
max reps 90%
WODprep:
PowerClean + Thruster + Shoulder to OH
4 Sets, EMOM empty Bar!
4 Sets, EMOM build up in weight
WOD:
6 Min AMRAP
1x Power Clean + 1x Thruster + 1x Shoulder to OH (60/40kg)
Accessory work:
40/20 Interval, 3 Rounds (9 Min)
- alt. Reverse Barbell Lunge
- Goblet Squat (with Miniband)
- OH wlk. Lunge
Wednesday
25.09.19
WODprep:
10 Min to establish heavy 5rep Deadlift
WOD:
3 Rounds, Timecap 20 Min
10x Burpee over Bar
10x Deadlift (*)
20x Chest to Bar Pullup
60x Double Under
2 Min Rest
(*: 1R.:150/100kg; 2R.:130/85kg; 3R.:120/80kg)
Beginner Class:
10x Burpee over Bar
10x Deadlift (heavy)
10x Pullup
70x Single Under
2 Min rest
Tuesday
24.09.19
Strength:
Clean & Jerk
7 Min Warm Up
10 Sets, every 90 Sec.
1 rep, start at 60% and work up to heavy single
WOD:
5 Rounds, every 3 Min
12x Bar Facing Burpee
* x Clean & Jerk
* = 1R.: 10x50%; 2R.: 8x60%; 3R.: 6x70%; 4R.: 4x75%; 5R.: 2x80%
Beginner Class:
10x Bar Facing Burpee
10x KB Taters
Monday
23.09.19
Strength:
Frontsquat
10 Min Warm Up
4 Sets, every 2 Min
5x 70%
4x 80%
3x 85%
max reps 90%
WOD:
5 Rounds, EMOM (15 Min)
- AMRAP Muscle Up
- 10-16 unbroken alt. DB Snatches (ahap)
- easy recovery Row
Friday
20.09.19
WOD:
CF Open 16.3
7 Min AMRAP
10x Power Snatch (35/25kg)
3x Bar Muscle Up
Beginner Class:
7 Min AMRAP
10x Power Snatch (20/15kg)
5x Jumping Chest to Bar Pullup
Accessory work:
40/20 Interval, 3 Rounds (18 Min)
- Single Arm KB Overhead Walk (L)
- Single Leg Deadlift (L)
- Single Arm KB Overhead Walk (R)
- Single Leg Deadlift (R)
- Turkish Get Up (L)
- Turkish Get Up (R)
Thursday
19.09.19
WOD:
Timecap 10 Min
9x Squat Clean Thruster (50/32,5kg)
9x Bar Muscle Up
15x Thruster
15x Chest to Bar Pullup
21x Push Press
21x Pullup
Beginner Class:
21 - 15 - 9
- Thruster
- "Hollow Drill"
Wednesday
18.09.19
WOD:
Wodapalooza Quali WOD 4
Timecap 20 Min
150x Wallball
75x Toes to bar
(split reps at will)
Accessory work:
2 Rounds, EMOM (8 Min)
- 10-15x Staggered Stance Deadlift (L)
- 10-15x Staggered Stance Deadlift (R)
- 10-20 Reverse Snow Angels
- 5x Tempo Curls (5/1/2/1)
Tuesday
17.09.19
Strength/Skill:
Clean&Jerk
7 Min Warm Up
Hang Clean- Clean- Jerk
8 Sets, every 2 Min
(start @60% and work up to +80%)
WOD:
5 Rounds, E2MOM
200m Run
5x Clean&Jerk (60-70%)
(last round is AMRAP Clean&Jerk)
Beginner Class:
5 Rounds, E2MOM
200m Run
5x Russian KB Swing
5x Push Up
(last round is AMRAP Push Up)
Monday
16.09.19
Strength:
Frontsquat
7 Min Warm Up
5x 60%
3x 80%
1x 90%
max reps 85%
WOD:
3 Rounds, Goaltime >15Min
5,4,3,2,1x Airsquat + Box Jump Over
20x Strict Handstandpushup
5,4,3,2,1x Airsquat + Box Jump Over
(scale HSPU according to skill/strength level)
Friday
13.09.19
WOD:
CF Open 11.3
5 Min AMRAP
Squat Clean & Jerk (75/50kg)
Accessory work:
EMOM, 4 Rounds
- 300/250m Row
- 10x alt DB Snatch (ahap)
- 30-60x Double Under
- max reps Strict HSPU
Beginner:
- 300/250m Row
- 10x alt DB Snatch (ahap)
- 40Sec max reps Double Under
- 10x Double KB Z-Press
Thursday
12.09.19
Skill/Strength:
Snatch
7 Min Warm Up
Power Snatch with 3 Sec Pause at Knee
6 Sets, every 2 Min
1-2: 75%
3-4: 80%
5-6: +80%
WOD:
30/30 Interval, 3 Rounds
- Sled Push
- Frontrack wlk. Lunge
- Russian Swing
- KB Press+Windmil
- weighted Plank
Wednesday
11.09.19
Strength:
Backsquat
10 Min Warm Up
4 Sets, every 2 Min
5x 70%
3x 80%
1x 90%
max reps 75%
WOD:
3 Rounds
400m Run
20x Pullups
15x Box Jump Overs
Tuesday
10.09.19
Skill/ Strength:
Clean & Jerk
7 Min Warm Up
Clean - Hang Clean - Jerk
8 Sets, every 2 Min
start out at 60%, work up to 80%, increase weight each set
WOD:
5 Rounds, every 3 Min
10x Deadlift
60x Double Under
3x Clean&Jerk (60-70%)
Beginner:
5 Rounds, 2Min/1Min Interval
10x Deadlift
20x KB Swing
max reps Double/Single Under
Monday
09.09.19
Strength:
Frontsquat
7 Min Warm Up
5 Sets, every 2 Min
5x 60%
3x 80%
1x 90%
5x 75%
max reps 80%
WOD:
3 Rounds, TC: 15 Min
21x Handstandpushup
15x Muscle Up
90x Double Under
Beginner:
3 Rounds
21x Pike Pushup
15x Pullup
100x Single Under
Friday
06.09.19
WOD:
CrossFit OPEN 15.3
14 Min AMRAP
7x Muscle Up
50x Wallball
100x Double Under
Accessory Work:
4 Sets, EMOM
- 4-6 Strict (weighted) Pullup
- 60 Sec. Sandbag Carry
- max reps Supinated Pullup
- Rest
Donnerstag
05.09.19
WOD:
Dumbell "DT"
5 Rounds
12x DB Deadlift (22,5/15)
9x DB Hang Clean
6x Jerk
Accessory work:
30/20 Intervall, 2 Rounds
- Sled Push
- Sled Pull
- Tireflip
- Slamball
- Rope Pull
Mittwoch
04.09.19
Strength:
Backsquat
7 Min Warm Up
5 Sets, every 2 Min
5x 70%
3x 80%
1x 90%
max reps 70%
WOD:
20 Min AMRAP
10x Toes to bar
5x DB Thrusters (22,5/15kg)
15/12cal Row
Tuesday
03.09.19
Skill/Strength:
Clean & Jerk Complex
7 Min Warm Up
Power Clean- Hang Clean- High Hang Clean- Jerk
8 Sets, every 2 Min
1-3: 60-65%
4-6: 65-70%
7-8: 70-75%
WOD:
6 Sets, every 2 Min
40-70 Double Under + 6x Clean&Jerk (@60-65%)
(choose fixed amount of reps for DU, score is successful rounds)
Monday
02.09.19
Strength:
Frontsquat
7 Min Warm Up
5 Sets, every 2 Min
5x 60%
3x 80%
1x 90%
5x 75%
max reps 80%
WOD:
12 Min AMRAP
400m Run
5x Muscle Up
40x Double Under
5x Muscle Up
Friday
23.08.2019
WOD
FRAN - 21 - 15 - 9
Thruster (43/29)
Pull Up
Accessory Work
4 x (30 sec/15 sec)
Window Wiper
Reverse Plank
Russian Twist
Plank
Wallsit
Thursday
22.08.2019
Strength
E2MO2M for 5 sets
5 x DL @ 60 %
5 x DL @ 70 %
5 x DL @ 75 %
5 x DL @ 80 %
ME @ 85 %
WOD
EMOM for 18 min
5 x Wallball (9/6)
3 x strict HSPU
1 x Clean (@ 50 % of 1 rm DL)
Beginners Class
EMOM for 18 min
5 x Wallball (6/3)
5 x Push Up
5 x KB Taters (24/16)
Wednesday
21.08.2019
Strength
E2MO2M for 5 sets
5 x Hang Squat Snatch @ 50 %
5 x @ 60 %
5 x @ 65 %
5 x @ 70 %
ME @ 75 %
WOD
9 min AMRAP
5 x Back Squat
10 x Push Up
15 x Toes To Bar
1 x Rope Climb
Beginners Class
9 min AMRAP
5 x Pull Up
10 x Push Up
15 x Sit Up
20 x Air Squat
Tuesday
20.08.2019
WOD
EMOM for 24 min
10 x Burpee Box Jump
50 x DU
15/12 cal Row
20 x Sandball Slam (10/6)
Monday
19.08.2019
Strength
E2MO2M for 5 sets
5 x Earthquake OHS
Finisher
1 km Farmers Carry
Accessory Work
5 Rounds (30sec/10sec)
Hollow Rock
Superman Rock
Russian Twist (10/6)
Friday
16.08.2019
WOD
KELLY - 5 Rounds
400 m run
30 x Box Jumps
30 x Wallball (9/6 kg)
Beginners Class
5 Rounds
300 m run
25 x Box Step Up
25 x Wallball (6/3 kg)
Thursday
15.08.2019
WOD
ELIZABETH - 21 - 15 - 9 - TC: 15 min
Squat Clean (61/43 kg)
Ring Dips
Beginners Class
21 - 15 - 9 - TC: 15 min
KB Taters
Banded Ring Dips
Wednesday
14.08.2019
WOD
FILTHY FIFTY
50 x Box Jump
50 x Pull Up
50 x KB Swing (24/16 kg)
50 x Lunge
50 x Toes To Bar
50 x Push Press (40/30 kg)
50 x Dynamic C-
50 x Wallball (9/6 kg)
50 x Burpee
50 x DU
Beginners Class
DIRTY THIRTY
30 x Box Step Ups
30 x Pull Ups
30 x KB Swings (16/12 kg)
30 x Lunge
30 x Leg Raises
30 x Push Press (20/15 kg)
30 x Dynamic C-
30 x Wallball (6/3 kg)
30 x Burpee
30 x DU → accumulate 30 DU, no scale version with SU
Tuesday
13.08.2019
WOD
CHRISTINE - 3 rounds - TC: 20 min
500 m run
12 x DL (BW)
21 x Box Jump
Beginners Class
3 rounds - TC: 20 min
400 m run
10 x DL
15 x Box Step Up
Monday
12.08.2019
WOD
MARY - 20 min AMRAP
5 x HSPU
10 x alternating Pistols
15 x Pull Up
Beginners Class
CINDY - 20 min AMRAP
5 x Pull Up
10 x Push Up
15 x Air Squat
Friday
Weitere Infos zu diesem Element hinzufügen
Strength:
Push Press
5 Min Warm Up
7 Sets, every 2 Min, 4 reps
increase weight each set
WOD:
300m Run
21x Clean&Jerk (50/32,5kg)
21x Chest to bar Pullup
300m Run
15x Clean&Jerk
15x Chest to bar Pullup
300m Run
9x Clean&Jerk
9x Chest to bar Pullup
300m Run
Thursday
Weitere Infos zu diesem Element hinzufügen
Skill/Strength:
Alt. DB Squat Snatch
4 Sets, EMOM 6reps
6 Sets, EMOM 6 reps
(increase weight each set)
WOD:
100x Double Under
20x Burpee over Bar
20x Deadlift (100/65kg)
2 Min Rest
20x Deadlift (100/65kg)
20x Burpee over Bar
100x Double Under
Wednesday
Weitere Infos zu diesem Element hinzufügen
Skill/Strength:
9 Min, EMOM
- 1-3x Strict Muscle Up/ 5-10 Strict Ring Pullups
- 3-10x Strict Handstandpushups
- 10-20x Shoulder Taps
WOD:
100x Wallball
30m Handstandwalk
30m OH wlk. Lunge (22,5/15)
100x Thrusters (20/15)
Tuesday
Weitere Infos zu diesem Element hinzufügen
WOD:
E3MOM, 10 Sets, 30 Min
ODD: 500/400m Row
EVEN: 5+5 Single Leg Jumps
10x Reactive Lateral Box Jumps
10x Reactive Box Jumps
Monday
Weitere Infos zu diesem Element hinzufügen
Strength/Skill:
Squat Clean & Jerk
5 Min Warm Up
5 Sets, every 2 Min
2x 50%
2x 60%
2x 70%
2x 80%
2x 90%
WOD I:
12x Clean & Jerk @ 70%
90 Sec Rest
8x Clean & Jerk @ 80%
90 Sec Rest
4x Clean & Jerk @ 90%
WOD II:
21 - 15 - 9
Overheadsquat (35/25kg)
Toes to bar
Friday
Weitere Infos zu diesem Element hinzufügen
WOD:
5 Rounds
5x Strict Pullup
5x Strict Handstandpushup
50x Double Under
Accessory Work:
20,19,18...1x
- Pushup
- Db. KB Bent over Row
Thursday
Weitere Infos zu diesem Element hinzufügen
Strength/Skill:
7 Min Warm Up
7 Sets, every 2 Min
1x Frontsquat + 1x Jerk with 3 Sec Pause @ Dip
WOD:
3x 5 Min AMRAP, 2 Min Rest
- 70/50cal Row + AMRAP Db KB Deadlifts (ahap)
- 60/40 cal Bike + AMRAP DB Thrusters (22,5/15kg)
- 60x Burpee over bar + AMRAP alt. DB Snatches
Wednesday
Weitere Infos zu diesem Element hinzufügen
Skill/Strength:
Snatch Complex
1x High Hang Squat Snatch + 1x Squat Snatch from below knee
10 Sets, 1-3: every Min, 4-10: every 2 Min
WOD:
10 Min, EMOM
10x Toes to bar + 2x Snatch
(only 2 snatch attempts each round, fixed weight, score is reps x weight)
Tuesday
Weitere Infos zu diesem Element hinzufügen
WOD:
400m Run
20x Strict Handstandpushup
10m Handstandwalk
400m Run
15x Strict Handstandpushup
15m Handstandwalk
400m Run
10x Strict Handstandpushup
20m Handstandwalk
Monday
Weitere Infos zu diesem Element hinzufügen
WOD:
20x Squat Clean to Overhead (60/40kg)
2 Min Rest
20x Box Jump Overs (75/60cm)
2 Min Rest
20x Muscle Ups
Finisher:
1 Mile Run
Friday
Weitere Infos zu diesem Element hinzufügen
WOD:
20 Min AMRAP
Buy In: 1000m Run
100x Double Under
10x Bar Muscle Up
15x Devils Press (22,5/15kg)
Thursday
Weitere Infos zu diesem Element hinzufügen
WOD:
3 Rounds, 25 Min Timecap
15x Burpee Box Jump Overs
10x Ground to Overhead *
30x Wallball
2 Min rest
(* 1.:80/60kg 2.:70/55kg 3.:60/40kg)
Wednesday
Weitere Infos zu diesem Element hinzufügen
Strength/Skill:
Clean&Jerk
7 Min Warm Up
9 Sets, every 2 Min
1-3: 3x60%
4-6: 2x70%
7-9: 1x80-80+%
WOD:
EMOM, 6 Sets, 18 Min
- 15-10x Deadlift (100/65kg)
- 15-10x C2B Pullup
- 18-10x cal Bike/Row
Tuesday
Weitere Infos zu diesem Element hinzufügen
Skill/ Strength:
Snatch Complex
5 Min Warm Up
7 Sets, every 2 Min
1x Power Snatch + 1x Tempo OHS@32X1 + 1x Snatch Balance
1x Squat Snatch
WOD:
3 Rounds
15x Toes to Bar
15x Pushup
15x Wallball Situp
15x Strict Handstandpushup
15m Sandbag Carry (ahap)
Monday
Weitere Infos zu diesem Element hinzufügen
Strength:
15 Min to test 4rep max Backsquat
3 Sets, every 2 Min
4x 90% of 4rep max
WOD:
2 Min Work/2 Min Rest Interval, 4 Rounds
-20x Db. KB Deadlift (ahap)
-15x Db. KB Frontsquat (24/16kg)
-AMRAP Burpee-KB Snatch-Combo (24/16kg)
Friday
Weitere Infos zu diesem Element hinzufügen
WOD:
3 Rounds
21x Toes to bar
45x Double Under
15x Strict Handstandpushsup
45x Double Under
9x Bar Muscle Up
45x Double Under
Accessory work:
30Sec Interval, 3 Rounds
- Chin over bar Hang
- Rest
- L-Hang
- Hollow Hold
-Rest
Thursday
Weitere Infos zu diesem Element hinzufügen
Strength:
Deadlift
7 Min Warm Up
8x 55%
6x 65%
4x 75-80%
2x 85-90%
1x 90-95%
1x +95%
WOD:
3 Rounds
20x KB Sumodeadlifthighpull (24/16kg)
15x Bar facing Burpee
* x Deadlift
(* 1.: 25x100/65kg, 2.: 20x120/80kg 3.: 15x140/95kg)
Wednesday
Weitere Infos zu diesem Element hinzufügen
Strength:
Frontsquat + Jerk
7 Min Warm Up
6 Sets, every 2 Min
1+1
WOD:
3 Rounds
30x Wallball
10x Clean & Jerk *
400m Run
(* 1.:60/40kg, 2.:70/50kg 3.:80/55kg)
Tuesday
Weitere Infos zu diesem Element hinzufügen
WOD:
EMOM, 25 Min, 5 rounds
- 20/15 cal Row
- 10 Burpee over Rower
- 15/10 cal Bike
- 20 Double Under + 5-10 C2B Pullup
Monday
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Strength I:
8 Min Warm Up
6 Sets, every 2 Min
1x Push Press + 1x Push Jerk + 1x Split Jerk
Strength II:
10 Min to test 7rep max Backsquat
4 Sets, every 2 Min
4-5x 7rep max weight
Finisher:
30/30 Intervall, 3 Min
Wallsit/ Goblet Squat
Friday
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WOD:
20 Min AMRAP
400m Run
20x Dumbbell Box Step Over (22,5/15kg)
10x Dumbbell Squat Clean Thruster
Thursday
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Strength:
Tempo Overhead Squat
8 Min Warm Up
6 Sets, every 2 Min
5x @32X1
WOD:
3 Rounds, 20 Min Timecap
400m Run
100x Double Under
10x Overhead Squat
10x Clean & Jerk
2 Min Rest
Wednesday
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Skill/ Strength:
Squat Clean
8 Min Warm Up
6 Sets, every 2 Min
1+1x@ 75%
1x @ 80%
1x @ 85%
1x @90%
1+1x 85%
1+1x 85%
Strength:
Deadlift
8x 50%
6x 60%
4x 70%
2x 80-85%
2x 85-90%
2x 90-95%
Finisher:
?
Tuesday
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WOD:
EMOM, 8 Rounds, 24 Min
- 5x Burpee over Box + AMRAP Double Under
- 5x Burpee over Box + AMRAP Chest to Bar Pullup
- 5x Burpee over Box + AMRAP Snatch (60/40kg)
(score is worst round per exercise, so choose numbers you can maintain)
Monday
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Skill/Strength:
Snatch
5 Min Warm Up
6 Sets, every 2 Min
1x Halting Snatch Deadlift
+ 1x Hang Snatch
+ 1x Snatch
WOD:
4 Rounds, 25 Min Timecap
3x Muscle Up
10x Snatch *
3x Muscle Up
400m Run
(*= 1. 75%, 2. 70%, 3. 60%, 4. 50%)