WOD

Wod the f…?

Das Wichtigste an einer gepflegten Einheit CrossFit ist das sogenannte workout of the day – kurz WOD.

Das ist ein täglich anderes hochintensives Training, das ca. 5 bis 20 Minuten dauert – Endorphinausschüttung garantiert!

Wie kann ich mir das vorstellen?
Es gibt unterschiedliche Arten von Workouts, z.B.

– du sollst in einer vorgegebenen Zeit so viele Wiederholungen wie möglich machen

– du sollst eine vorgegebene Anzahl an Übungen so schnell wie möglich machen

Dabei wirst du durch die Dynamik der Gruppe motiviert.

Immer anders
Die Kombinationsmöglichkeiten sind unendlich. Durch ihre lange Erfahrung sorgen unsere Trainer dafür, dass du jeden Tag eine neue kleine Herausforderung hast. Weil die Abfolge der Trainings aufeinander abgestimmt ist, wird dein ganzer Körper trainiert – sowohl in Ausdauer, wie auch in Kraft.

Mach dir ein Bild davon!
In der WOD-Table kannst du das aktuelle und vergangene WODs aus dem regulären Trainingsbetrieb nachschlagen.

Gratis Probetraining

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WOD Table

23.10.17
OTM 10':
1: ME Bar Hold
2: 30'' Goblet Squat Hold 24/16kg

AMRAP
(#1) 4' Deadlifts 60/40kg
(#2) 4' Wallballs 20/14lbs
(#3) 4' Burpees
(#4) 4' Russian Twists 20/14lbs // 15/10kg
2' Rest beetween exercises


21.10.17
4 Rounds; For Quality; Tempo Training:
1' Pull-ups @31x1
1' Good Morgnings 24/16kg @5151
1' KB-Russian Twists 24/16kg

Teams of 2: AMRAP, 3 Rounds:
5' Time for:
Buy in: Medball Partner Run 20/14lbs (400 Jumping Jacks, together)
10x MB-Burpees-Chestpasses 20/14lbs
ME MB-Partner Thrusters 20/14lbs
1' Break


20.10.17
Strength:
(5' warm-up, find starting weight)
Every 2'  for 6 Rounds:
8x Push-Press 50/35kg
10-20x Sit-ups

WoD:
Amrap 15':
12x Burpees
24x KB-Swings 24/16kg
Run 500m (333x SU's)


19.10.17
OTM 12':
(5' warm up and find starting weights)
1) 8-12x Ringdips (scaled: Bands; on Box)
2) 5-8x Thrusters 50/35kg
3) 50-70x Flutter Kicks

AMRAP 16', Teams of 2, you go - i go:
6x Burpees
6x Farmers Walk around Teammate 2x 24kg/16kg (DB: 2x55lbs/35lbs)
6x Push-Presses 24/16kg (DB: 55lbs/35lbs)


18.10.17
OTM 12', 40''on/20''off
1) Hollow
2) Strict Pull-ups
3)  Good Morgnings 24/16kg @5151

Tabata: 8x 20''on/10''off
1) Wallballs 20/14lbs
2) KB-Swings 24/16kg
3) DU's / SU's/3
4) Burpees


17.10.17
Strength: for Quality
KB-Complex: 1x R, 1x L (*Adv.: 1x Both sides)
2x KB-Clean
2x KB-F-Squat
2x KB-Push-Press
@24/16kg (DB: 55/35lbs)

OTM 16': 40''on/20''off
1) Flutter Kicks
2) Renegade Rows 55/35lbs
3) Box-Jumps 60/50cm
4) Monkey Hang Shoulder Tabs


16.10.17
Every 1,5' for 6 rds:
(5' warm-up, find starting weight)
Beginner: 5x F-Squats 50/35kg
Adv.: 5x OHS 50/35kg
--> go heavy

OTM 18':
1: 30'' Bar Hold + 5x Strict Pull-ups
2: 30'' Push-up Hold + (5-)10x Push-ups
2: 30'' Squat Hold + (10-)15x Squats


14.10.17
Coordination/Stability:
A) OTM: 16 min
1: Plank
2: 30" L-Hang Hold (sc.: Hang Hold, on Rings)
3: 30" Side Plank li. // 30" Side Plank re.
4: 20x Monkey Hang Shoulder Tabs (sc.: Push-up-Hold Shoulder Tabs)

B) OTM 14':
odd: 6-8x alt. Lunges 2x55/35lbs + 6-8x Floorpresses 2x55/35lbs
even: 8-12x V-ups + 8.12x alt. Spiderman Push-ups


13.10.17
A) For Quality 14':
15x American KB-Swings 24/16kg
20x Hollow Rocks
10x Slow Leg Raises
10x Push-ups + Knee Rotation
1' Break

B) FRAN: For time:
21-15-9 reps
- Thrusters 40/30kg
- Pull-ups
[Cap 14']


12.10.17
Amrap; Teams of 2:
Buy in @ every round: run 500m - 100 Dus (Partners alternate)
5' ME HRPU (on/off)
5' ME T2B (on/off)
5' ME Wallballs (on/off)
5' ME V-ups (on/off)
1,5' break beetween exercises


11.10.17
"Barbara"; 5RFT:
20x Pull-ups
30x Push-ups
40x Sit-ups
50x Squats
Rest precisely three minutes between each round.
(Cap 45')


10.10.17
OTM 15':
1) 8-12x Floorpress 2x55/35lbs
2) 15x Ring Row
3) 6-8x Strict Press 50/35kg

OTM 16: 45''on/15''off
1) Ring Leg Extensions
2) American KB-Swings 24/16kg
3) Box-Jumps 60/50cm
4) Burpees


09.10.17
OTM 12':
#1 1) 16-20x Renegade Rows 55/35lbs
#2: 30'' ME Push-ups

WoD:
(5' time to warm up and find starting weights)
Tabata 6x30''on/15''Break
- Thrusters 40/30kg
(short Break)
- SU's/DU's
(short Break)
- G2O 20/15kg


07.10.17
4 Rounds; For Quality; Tempo Training:
(exzenztric / Hold / konzentric / Hold)
1' Pull-ups @31x1
1' Good Morgnings 24/16kg @5151
1' KB-Russian Twists 24/16kg

WoD:
WoD: AMRAP 12'
Buy in: Sally
10x HRPUs (Sc.: on Knees)
10x Sit-ups
10x KB-Swings 24/16kg


06.10.17
Strength, 12':
find 5 RM Strict Press

WoD: AMRAP, 2 Rounds:
2'  Over Box Lunges 2x35/25lbs
1' Break
2' T2B
1' Break
2' HRPU's
1' Break


05.10.17
Teams of 2
A) 8' AMRAP: you go - i go
8x T2B
8x Wallball 20/14lbs
8x American KB-Swings 24/16kg
2 min rest
B) 8' AMRAP you go - i go
8x V-ups
8x Wallball 20/14lbs
8x KB/DB Push-Press (4 each side) 24/16kg
2 min rest
C) 8' AMRAP you go - i go
8x Sit-ups
8x Wallball 20/14lbs
8x KB/DB Snatch (4 each side) 24/16kg


04.10.17
Complex:
(5' warm up, find your starting weight)
Every 2' for 6 Rounds:
3-5 Times:
1x Halting Clean Deadlift
1x Mid-Thigh Pull
1x  Hang Power Clean
Rx@ 60/40kg

WOD:
Tabata: 8x 20''on/10''off:
1) Renegade Rows 55/35lbs
(Short Break)
2) Sit-ups
(Short Break)
3) Push-Press 24/16kg


03.10.17
OTM 12':
1) 8-12x Dips
2) 45'': Flutter Kicks
3) 30-40x Russian Twists 20/14lbs

WoD: OTM 15':
1) 8x Dumbbell or Barbell Push Press 50/35kg
2) 15-20x Kettlebell Swings 24/16kg
3) 6-8x Chin-ups @2'' down


02.10.17
Strength, 15':
find 5 RM F-Squats / OHS
warm-up:
Start to find your 5 RM.
1-2‘ Break beetween heavy sets.
(Time 15‘)

WoD: 5 Rounds for time:
10x alt. KB(DB)-Lunges 1x24/16kg(55/35lbs)
10x V-ups
10x alt. KB(DB)-Snatches 24/16kg (55lbs/35lbs)
then...
Cashout: ME Burpees
[Cap 10', score: Burpees]


30.09.17
OTM 12':
#1: 12-16x alt. Lunges 32/24kg
#2: 6-8x Pull-ups @2'' down
#3: 40'' Side Plank, 20'' each side

WoD: AMRAP 12':
4x Push-Press 50/35kg
8x Burpees
12x V-ups


29.09.17
OTM 12':
(5': warm up + find starting weight for Thrusters)
#1: 5x Thrusters 50/35kg
#2: 40'' ME Sit-ups

“The Chief”
5 Rounds:
AMRAP 3', 1' Break beetween Rounds:
(Repeat for a total of five Rounds, resting 60 seconds between sets. Pick up each set where you left off when the last ended.)
9x SDHPs 32/24kg  (*Adv.: 3x Power Cleans 60/40kg)
6x Push-Ups
9x Air Squats


28.09.17
OTM 15': 45''on/15''off
1) Box-Jumps 60/50cm
2) 2) Shoulder ABC (5x E + 5x A or V) 2x,2,5/1,25kg
3) Hollow

WoD: Teams of 2, AMRAP 13'
Station 1: Run 500m (333x SU's)
Station 2: AMRAP 1x Goblet Squat + 5x KB-Swings 24/16kg
Rotate after team member 1 has finished the running.
The score is the total number of goblet squats completed. The kb-swings are not counted. In order to get one goblet squat the 5 kb-swings must be completed.


27.09.17
Strength: 5 RM Deadlift:
5' warm-up, find your starting weight:
Every 2' for 6 Rds:
5x Deadlift 120/80kg
10-20x Sit-ups (and/or change weight)

WoD: AMRAP, 3 Rounds:
1': KB-Lunges 2x 24/16kg (55/35lbs)
1': Burpees
1': Wallballs 20/14lbs
1' Rest / 10'' break beetween exercises


26.09.17
for Quality 15':
15x SDHPs 32/24kg (Adv.: 5x Clean 70/45kg)
20x HollowRocks
1' Plank
1' Break / Change weights

WoD: OTM 12':
1) 10x Floorpress 55/35lbs + 10x Push-ups
2) 5x Strict Pull-ups + 5x Slow Leg Raises
3) 30''Goblet Squat Hold + 10x Squats (*Adv.: Jumping Squats)


25.09.17
Every 1,5' for 3 Rounds:
(5' to warm up and find starting weight)
1,5' Back Squat x 8-12 reps @ 3secs down, 50/35kg
1,5' Russian Step-Ups x 12 reps each leg, 60/50cm
1,5' Ring Row x 12-15 reps @ 3secs down

Tabata: 8x20''on/10''off
#1 KB-Swings 24/16kg
(Short Break)
#2 Sit-ups
(Short Break)
#3 Wallball-Shots 20/14lbs


23.09.17
OTM, 5 Rounds:
1) 8-10x Floorpress 2x 55/35lbs
2) 6x Slow Good Mornings 40/30kg
3) 40'' Dead Hang on Bar

WoD: Amrap 11', ladder+2:
2x alt. Lunges 40/30kg (+2)
2x Burpees over Bar (+2)
11x DU's/33xSU's


22.09.17
WoD: "DECK of CARDS":
for time:
Teams of 2 (on/off):
Using a Deck of 52 Cards, each suit represents a movement and each number represents the reps. (Face Cards = 10 reps, Ace = 11 reps)

Choose Option 1 (Cardio):
♥ = Burpees
♠ = Wallballs 20/14lbs
♦ = Kettlebell-Swings 24/16kg
♣ = V-ups
Joker = 0 reps, next reps x2
(Cap 20')

or Option 2 (Strength):
♥ = Burpees
♠ = Goblet Squats 32/24kg
♦ = Strict Pull-ups
♣ = Floorpress 55/35lbs
Joker = 0 reps, next reps x2
(Cap 20')


21.09.17
15', Strength:
F-Squat warm-up:
then: Start to find your 5 RM F-Squat.
1-2‘ Break beetween heavy sets.

WoD: AMRAP 2 Rounds:
2': Farmers Walk Around the Partner 2x 24kg/16kg // 2x 55lbs/35lbs (on/Squathold)
2': Partner Sit-ups
2' T2B (on/Squathold)
2' Partner Push-ups


20.09.17
Complex: every 2' for 6 rounds
(5' warm-up, find starting weight)
4x Front Squat 40/30kg
4x Push-Press 40/30kg
4x Thruster 40/30kg
--> get heavy

WoD:
Teams of 3, AMRAP 16':
Station 1: 80x DU's/240x SU's
Station 2: 1x Burpee + 5x MB-Squats 20/14lbs
Station 3: Plank Hold


19.09.17
Conditioning: 2 Rounds:
30'' Highplank + 30'' Push-ups
30'' Superman + 30'' KB-Swings 24/16kg
30'' Hollow + 30'' Sit-ups
30'' Goblet Squat 24/16kg + 30'' Squats
30'' Barhang + 30'' Pull-ups
30'' Break

WoD:
OTM 15':
1) 3x F-Squat, 3x Push-Ptress, 3x Thruster 50/35kg
2) 15x Wallballs 20/14lbs
3) 15x T2B


18.09.17
Complex, for Quality 12':
8x Floorpress 55/35lbs
8x Pull-ups
15x HRPUs

Amrap 12':
(5' to warm up and find starting weight)
30x Push-ups
20x Thrusters 40/30kg
20x Burpees
15x Thrusters 40/30kg
15x Burpees
10x Thrusters 40/30kg
10x Burpees
ME Push-ups til the Timecap.


16.09.17
OTM 12':
(5' to warm-up, find starting weight)
1: 5-8x F-Squats 50/35kg
2: 5-8x Push-Presses 50/35kg

WoD: Tabata:
1) T2B
2) KB-Swings 24/16kg
3) Burpees


15.09.17
Conditioning:
Amrap, 2 rds:
30' Strict Pull-Ups
30'' Hollow
30'' Superman
30' Strict Mixed-Grip Pull-Ups
30'' Hollow
30'' Superman
30' Strict Chin-ups
30'' Hollow
30'' Superman
If you’re using assistance, use the same level of assistance for every set.

WOD: Amrap 16':
1': Burpee Box-Jumps  60/50cm
1': DB-Clean+Jerk  2x45/25lbs
1': KB-Taters 24/16kg
1': Break / 15'' beetween exercises


14.09.17
Strength:
EMOM for 7 minutes
1: 8x Push-Press
2: 7x Push-Press
3: 6x Push-Press
4: 5x Push-Press
5: 4x Push-Press
6: 3x Push-Press
7: ME Push-Press
(score, reps of last round)

WoD: AMRAP 14', You go - I go:
6x Burpees
6x SDHPs 32/24kg
6x Goblet Squats 32/24kg


13.09.17
Core and More: for Quality 12'
20x Hollow Rocks
10x Low-High Plank
10x Bodysaw
10x Windmills 16/12kg (5 each side)
1' Break

WoD; OTM 15', 40''on/20''off
1: Bent Over Row 55/35lbs
2: Pull-ups
3: KB-Swings 24/16kg


12.09.17
Strength: 15'
5' warm-up, find starting weight
Every 2' for 5 Rounds
5x Deadlift 120/80kg

WoD: AMRAP 12':
Buy.in: Run 500m
10x SDHPs 35/25kg (sc.: 32/24kg)
20x Lateral Jumps over Bar
30x DU's/90xSU's
Cool Down: Easy paced 500m Run


11.09.17
Every 2' for 4 Rounds:
(~5' to find starting weights)
1) 16x KB | DB-Push-Press 24/16kg | 55/35lbs
8x KB | DB Floorpress  24/16kg | 55/35lbs
2) 8-12x F-Squats 60/40kg
4x Wheels of Hell

WoD:
1) Amrap 4':
5x Medball Clean 20/14lbs
10x Wallballs 20/14lbs
2' Break
2) Amrap 4':
5x Pull-ups
10x Push-ups
2' Break
3) Amrap 4'
5x Goblet Squats 24/16kg
10x KB-Swings 24/16kg


09.09.17
A) Conditioning, For Quality:
(5' warm-up, find starting weight)
Every 2' for 3 Rounds:
1: 6x Turkish Get-Ups (3 each arm)
2: 90'' Bottom’s Up Kettlebell Carry (45'' each arm)
3: 10x Ring Push-ups + 30x Ring Leg Extensions
4: 90'' Plank Hold

B: AMRAP 8':
10x Leg-Raises
10x KB-Lunges 24/16kg
20x Kettlebell Swings 24/16kg


08.09.17
For Quality 15': "HardCore":
12x KB- Russian Twists 24/16kg
12x "Strict"-Sit-ups
50x Flutter Kicks
1' High-Plank + 5 slow(!) Push-ups
1' Break

WoD: 4 Rds:
1' Row for Cal (SDHPs 32/24kg)
1' Wallballs 20/14lbs
1' Burpees
1' KB-Swings 24/16kg
1' Break / 10'' Break beetween exercises


07.09.17
Strength:
Every 2' for 6 Rounds:
7x Thrusters 50/35kg
5x Wheels of Hell

WOD: OTM, 5 Rounds (15'), Teams of 2:
1) 8-10x Partner Push-ups (*+1)
2) 16-20x Medball Partner Sit-ups 20/14lbs (*+1)
3) 16-20x Medball Partner Thrusters 20/14lbs (*+1)


06.09.17
SPARTAN PREP.:
3 Rounds: 40''on/20''off
1) alt. Lunges
2) Push ups
3) Box jumps
4) Burpees
5) Wall sit

WoD: AMRAP 16'
500m Run
6x Strict Pull-ups
12x Burpees
18x SDHP 32/24kg


05.09.17
OTM 15': 45''on/15''off
1) Box-Jumps 60/50cm
2) Shoulder ABC (5x E + 5x A or V) 2x,2,5/1,25kg
3) Hollow

OTM 12':
1) 6-8x F-Squats 60/40kg
2) 6-8x Pull-ups + 6-8x T2B
(*Adv.: 6-8x T2B-Pull-up)
3) 6-8x HRPU's + 6-8x Burpees


04.09.17
For Quality 12':
15-20x American KB-Swings 24/16kg
5x Strict Pull-ups (*Adv.: Slow!)
1' Hollow
1' Break

WoD:
A: AMRAP 5'
6x Ring Dips
16x KB-Swings
3' Break
B: AMRAP 5'
6x DB-Thrusters 55/35lbs
(KB 24/16kg)
16x V-ups


02.09.17
Complex:
5' for warm-up and find starting weight
Every 2' for 6 Rounds:
3x Strict-Press
6x Thruster (Sc.: F-Squat)
3x Push-Press
Rx@ 50/35kg

WoD: AMRAP 5':
10x Push-ups
15x Wallballs 20/14lbs
BREAK 4'
AMRAP 5'
10x Burpees
15x DU's/45x SU's


01.09.17
OTM 10':
1: ME Bar Hold
2: 30'' Goblet Squat Hold 24/16kg

AMRAP:
(#1) 4' Deadlifts 60/40kg
(#2) 4' Wallballs 20/14lbs
(#3) 4' Burpees over Bar
(#4) 4' Russian Twists 20/14lbs
2' Rest beetween exercises


31.08.17
CORE:
OTM; 4 Rds for 12'; 40''on, 20''off:
#1: Russian Twists 24/16kg-Kettlebell
#2: Hanging Leg Raises
#3: Hollow

WoD:
Teams of 2, (on/off):
AMRAP 16':
30x weighted heavy Sit-ups 55/35lbs
50x alt. DB-Snatches 55/35lbs
500m Partner Run
(one Partner can start the Run earlier, but the other has to finish the reps)


30.08.17

Bear Complex:
A) 5' warm up find starting weight
B) Every 4', 4 rounds:
7 sets of the following sequence
(Power Clean)
Front Squat
Push Press
Back Squat
Push Press

WoD: "HRPUs VS KB-Swings"
EMOM for 16', ladder+2:
odd: 8x HRPU's (+2)
even 8x KB-Swings 24/16kg (+2)
Score: Best Reps HRPU + Best Reps KB-Swing
if you pass out 1' rest @ that exercise and try to get a good / your best succesful round til end.


29.08.17
for Quality 12':
(5' warm-up, find your starting weight)
5x OHS / F-Squats 50/35kg @3''Down
10x Rotational Planks
15x Burpees
1' Break

WoD: Tabata: 20''on/10''off
#1: KB-Swings 24/16kg
(short Break)
#2: Wallballs 20/14lbs
(short Break)
#3: DU's/SU's/3


28.08.17
OTM 12', 45''on/15''off
#1: Good Mornings 24/16kg
#2:Wheels of Hell
#3 Ring Dips
WoD: AMRAP 16':
500m Run
2 Rounds of:
8x Strict Pull-ups
8x Strict-Press (40/30kg, 40-50% Bodyweight)
16x Push-Ups
(Cool Down: Finish Run or 500m Run)


26.08.17
10' for Quality:
ME Push-ups (down low)
SS Push-ups (broad, narrow)
1-2' Break

WoD: 5 Rds, AMRAP:
45'' Box-Jumps 60/50cm
45'' T2B
45''' KB-Swings 24/16kg
45'' Break/15'' Break beetween exercises


25.08.17
Every 1,5' for 5 Rounds:
1) 8x Strict Press 40/30kg
2)  12-16x Renegade Rows 55/35lbs (R then L-Side)

WoD: Tabata 6x30''on/15''Break
- Thrusters 40/30kg
(short Break)
- SU's/DU's
(short Break)
- G2O 20/15kg


24.08.17
4 Rounds; For Quality; Tempo Training:
1' Pull-ups @31x1
1' Good Mornings 24/16kg @5151
1' KB-Russian Twists 24/16kg

WoD: Teams of 2: AMRAP, 3 Rounds:
5' Time for:
Buy in: Medball Partner Run 20/14lbs
10x MB-Burpees-Chestpasses 20/14lbs
ME MB-Partner Thrusters 20/14lbs
1' Break


23.08.17
Strength: 5 RM Deadlift:
7' warm-up, find your starting weight:
Every 2' for 6 Rds:
5x Deadlift 120/80kg
[20']

WoD: AMRAP, 3 Rds:
1' Renegade Rows 55/35lbs
1' T2B/(K2E/K2C)
1' Wallball-Shots 20/14lbs
10'' Break beetween exercises


22.08.17
for Quality 12':
14x Sit-ups (*Strict)
7x Leg Raises (*Slow)
1' Plank (*weighted)
1' Break

WoD: Amrap:
2': 12x Burpees + ME F-Squats
1' Break
2': 12x Burpees + ME F-Squats
1' Break
3': 12x Burpees + ME F-Squats
Rx@60/40kg (Rx@12reps)


21.08.17
Complex: Every 2' for 6 Rds:
3x F-Squats
3x Push-Press
3x Thrusters
Rx @ 50/35kg

WoD: Amrap 12':
Buy in: Run 500m
21x KB-Swings 24/16kg
15x Push-ups
9x Goblet Squats 24/16kg


19.08.17
Strength: OTM 12‘:
5‘: preparation, warm-up & find your starting weight.
#1: 8x Push-Press 50/35kg
#2: ME Pull-ups in one streak
WoD: Amrap 12‘
Buy in: 500m Run
5x G2O 20/15kg
10x OH-Lunges 20/15kg
75x SU’s/ 25x DU’s


18.08.17
b) Every 2‘ for 16':
#1: 2‘: 5x Deadlifts 120/80kg "go heavy“
#2: 2‘: 8x Slow Leg Raises on Bar “go slow“
WoD: AMRAP 10‘:
5x Burpees
5x Thrusters 50/35kg
15x Squats


17.08.17
find your 5 RM F-Squat.
1-2‘ Break beetween heavy sets.
(Time 15‘)

WoD:
Teams of 2:Tabata 16x20'' on/off
#1 KB-Swings 24/16kg
#2 HRPU’s
#3 T2B
(~1-2' Break between Tabata sets,
score: worst round Mate1+2)


16.08.17
A) Conditioning, For Quality:
Every 2' for 3 Rounds:
1: 6x Turkish Get-Ups (3 each arm)
2: 90'' Bottom’s Up Kettlebell Carry (45'' each arm)
3: 10x Ring Push-ups + 30x Ring Leg Extensions
4: 90'' Plank Hold

B: AMRAP 8':
10x Sit-ups
10x Push-Ups
20x Kettlebell Swings 24/16kg


14.08.17
Every 2' for 6 rds:
20x KB-Russian Twists 24/16kg
15x Sit-ups
10x T2B

WoD:
OTM 14':
1: 3x S2O 60/40kg + 3x Wheels of Hell
2: 4x Shuffle Run


12.08.17
Every 2' for 5 rds:
2x KB-Clean
2x KB-Squat
2x KB-Press
(1x for each arm)
For Quality:
4x Turkish get-ups (2x each arm)
~1' Break

WOD:
Buy in: 20x Alt. KB-Lunges 24/16kg
3 RFT:
30x KB-Swings 24/16kg
20x Push-ups
10x Burpees
Cash-out: 20x Alt. KB-Lunges 24/16kg
(Cap 15')


11.08.17
Misfit Athletic Complex:
1x Power Clean
1x Push-Jerk
1x Front-Squat
1x Hangsquat Clean
1x Split Jerk

OTM 15':
1: 20-40x DU's/90xSU's
2: 8-12x HRPUs
3: 8-12x Box-Jumps 60/50cm


10.08.17
OTM 10':
odd: 30'' Goblet Squat Hold 24/16kg
even: ME Plank

Wod: Amrap, 3 rds, Teams of 2
(dynamic  -  static)
1,5' Goblet Squats -  Plate-OH-Hold 15/10kg
1,5' Pull-ups  -  Gobletsquat-Hold 24/16kg
1,5' KB-Swings 24/16kg  -  C2B-Hold
1,5' Break
(Teammates can always switch roles)


09.08.17
OTM 8':
1: 8-12x Burpees
2: ME Hollow
Break 2'
OTM 8':
1: 15x Wallballs 20/14lbs (* 2in1)
2: ME Plank (*weighted)

WoD: Amrap 10':
5x Clean + Jerk 60/40kg / (sc.: 5x Thrusters 50/35kg)
30x DU's / 90x SU's


08.08.17
EMOM 10':
C2B-Hold 5secs (+5 secs)
20x HRPUs (-2 reps)

WoD: OTM 15':
1: 3-5x Power Cleans 70/45kg / (sc.: 12-15x SDHPs 32/24kg)
2: 5-8 Pull-ups
3: 15-20x Sit-ups


07.08.17
OTM 15':
1: 15x Shoulder ABC "V"
2: 20x Squats
3: 15-20x Sit-ups
WoD: Tabata 8x 20''on/10''off
1: Strict Press 40/30kg
2: V-ups
3: Russian Twists 20/14lbs


05.08.17
OTM 12':
odd: 4-5x Wheels of Hell
even: 8-12x Burpees

WOD: 3rds, AMRAP:
1' Wallballs 20/14lbs
1' SU/DU
1' DB-Snatch 45/25lbs
1' Sit-ups
1' KB-Lunges 24/16kg
1' break


04.08.17
Strength:
find your 3-5 RM Clean
(~15')

WoD:
Amrap 2 rounds:
1,5' HRPUs
1,5' Sit-ups
1,5' Row for cal (or Burpees)
1,5' KB-Swings 24/16kg
1,5' Tire Flips
1,5' Break
10'' Break beetween exercises


03.08.17
OTM for 10':
odd: 6-10x alt. Kneeling Halos 20kg/12kg
even: 16-20x Russian Step ups 60/50cm

WoD:
A: Amrap 9', you go i go:
6x Pull-Ups / Jumping PUs
6x T2B
6x Wallballs 20/14lbs
3' Break
B: Amrap 9', you go i go:
6x Push-Press 40/30kg
6x alt. Front-Rack Lunges 40/30kg
6x V-ups


02.08.17
Strength:
10x 50%
8x 75%
5x 85%
--> find your 5 RM Deadlift
1-2' Break beetween sets
(15')
WoD: for time:
12-11-…-2-1x Burpees
1-2-…-11-12x V-ups
5x Squats beetween Rounds
(Cap 15')


01.08.17
one Bear Complex:
7 sets of the following sequence
Power Clean
Front Squat
Push Press
Back Squat
Push Press
5 rounds – work up to max load
[20']WoD:
OTM 12':
1) 8-12x Floorpress 55/35lbs
2) 15-20x Jumping Squats
3) 15x T2B


31.07.17
OTM 15':
1: 6-8x Good Mornings 30/20kg
2: 8-12x HRPUs
3: 15x Wallballs 20/14lbs
10' Amrap:
5x Burpees
10x Push-Presses 40/30kg
20x KB-Lunges 24kg/16kg


29.07.17
OTM 10':
odd: 5x Thrusters 50/35kg
(Adv.: 3-5x Clean + Jerk 50/35kg)
even: 5-8x Strict Pull-ups (if needed: weighted)

WoD:
AMRAP 14':
20x KB-Swings 24/16kg
30x HRPUs (°on knees)
40x Russian Twists 20/14lbs


28.07.17
OTM 12':
odd: 6-8x Good Morgings 20/15kg
even: 6-8x Strict Pull-ups

WoD:
AMRAP 22':
50x DU's/150x SU's
25x Push-ups (°on Knees)
25x Sit-ups (20x V-ups)
25x Squats
Always after 2 completed Rounds: rest exactly 2'


27.07.17
OTM 12':
odd: 5x Thrusters (*3x Clean + Jerk 60/40kg)
even: 15x V-ups

WoD, Teams of 2:
AMRAP 16' (on/off):
20x Partner Sit-ups 20/14lbs
20x Over the Box Lunges 35/25lbs
20x Partner Thrusters 20/14lbs
20x HRPUs


26.07.17
OTM 12':
odd: 20x Hollow Rocks
even: 20-40x DU's (90x Sus)

WoD: AMRAP 12':
1': Over the Box Lunges 2x 35/25lbs
1': T2B (°K2E/K2C)
1': HRPU's (°on Knees)
2': Over the Box Lunges 2x 35/25lbs
2': T2B
2': HRPU's
3': Burpees


25.07.17
Strength:
10x 50%
8x 75%
5x 85%
--> find your 5 RM F-Squat
1-2' Break beetween sets

WoD:
OTM 15':
1: 10x alt. OH-Lunges 30/20kg + 3x Burpees
2: ME Plank
3: 8-12x Ring Dips (°Feet on Box, °on Box/Bench)


24.07.17
OTM 12':
odd: 5-8x Pull-ups (*C2B, ** Muscle-ups)
even: 20x Parnter Thrusters 20/14lbs

WOD: OTM 15':
1: 15x SDHP 32/24kg
2: 5-8x HSPUs (°On Box, °HRPUs maybe weighted)
3: 20-40x Dus /  90x Sus


22.07.17
OTM 15':
1: 10x KB-Halos 20/12kg
2:  5-8x HSPUs
3: Boxjumps 60/50cm (°Step-ups)

AMRAP 12':
10 KB-Taters 24/16kg
20x KB-Swings 24/16kg
10x Burpees
10x Leg raises


21.07.17
OTM 12':
1) 3x Manmakers 45/25 lbs
2) 40'' Flutter Kicks
3) 10x Push-ups

WoD, AMRAP 15':
50x DUs/150xSU's
40x Sit-ups
30x Pullups
20x F-Squats 60/40kg
10x Jerks 60kg/40kg
5x Pull-ups (*5x Muscle-ups)
(Cap 15')


20.07.17
find your starting weight for Thrusters ~ 80% 1RM
EMOM for 7': (RX @ 50/35kg)
Minute 1: 7x Thrusters
Minute 2: 6x Thrusters
Minute 3: 5x Thrusters
Minute 4: 4x Thursters
Minute 5: 3x Thrusters
Minute 6: 2x Thrusters
Minute 7: MAX Thrusters

WoD: Teams of 2
Amrap 14', dynamic/static:
5x Burpees over Plank
10x T2B / Goblet Squat Hold 24/16kg
20x KB-Swings 24/16kg / Hollow


19.07.17
OTM 12':
odd: 10x alt. Lunges + 10x Squats
even: 10x T2B + 5x Pull-ups

EMOM til Death 16':
1x Burpee (+1)
1x V-up (+1)
10x DUs / 20x SUs


18.07.17
4 Rds: OTM 40"on/20"off:
1: alt. Pistols / Squats
2: KB - Windmills 16/12kg
3: Beatle / Sit-ups

OTM 16'
1: 10x KB-Halos 16/12kg
2: 8-12x Pull-ups (*C2B, °Bands)
3: 15x Wallballs 20/14lbs
4: 50-70x Flutter Kicks


17.07.2017
DL warm-up:
1x 50% 10reps
2x 75% 8 reps
--> work yourself up to 5 heavy DLs:
5x Deadlift 120/85kg

Tabata 8x(20"on/10"off)
- Floorpress 2x55/35lbs
short Break
- Goblet Squats 32/24kg
short Break
- T2B


15.07.17
Strength:
Every 2' for 5 Rounds [20']
#1; 2': 8-12x F-Squats
(*Adv.: 8x Clean 60/40kg)
#2; 2': Practice DU's/SU's

WoD: AMRAP, 3 Rounds:
1': Push-ups
1': Renegade Rows 55/35lbs
1': Jumping Squats


14.07.17
OTM 15':
1: 8-12x Box Jumps 60/50cm (°Step-ups)
2: 40x Russian Twists 20/14lbs
3: 45'' Wallsit

WoD:
3 x RFT:
8x Thrusters 50/35kg
16x Sit-ups
24x Lateral Jumps over Bar
CashOut:
ME DU's
(Cap 12', score DU's, SU/3)


13.07.17
Strength: Strict Press
--> work yourself up to 5 heavy Strict Presses 60/40kg
(15' timecap)

WoD:
Teams of 2, AMRAP 15':
(You go - I go)
7x Wallballs 20/14lbs
7x T2B (°K2E/K2C)
7x KB-Swings 24/16kg


12.07.17
OTM 15':
1: 8-12x Floorpress 2x55/35lbs (24/16kg)
2: 8-12x Pull-ups
3: 45'' Hollow

WoD: 4 Rounds for time:
10x Burpees
10x V-ups
10x alt. DB-Snatches 24/16kg (55lbs/35lbs)
Cashout: ME Burpees
[Cap 10']


11.07.17
OTM 15': 40''on/20''off
1) Sholder ABC
2) T2B
3) F-Squats 60/40kg

WoD: OTM 15':
1) 5-8x HSPUs
2) 20x Sit-ups
3) 5x Thrusters (Adv.: 3-4x Clean + Jerk 60/40kg)


10.07.17
OTM 15', 40''on/20''off:
1: Box-Jumps 60/50cm
2: Dips
3: KB-Swings 24/16kg

AMRAP 15':
11x Sit-ups
22x Squats
33x DU's / 99x SU'S


08.07.17
WOD A:
OTM 14':
odd:  4x F-Squat + S2O
(*4x Clean + Jerk 60/40kg)
even: 15x T2B

WOD B:
AMRAP 6':
5x Burpees
10x Pull-ups
2' Break
AMRAP 6':
10x Wallballs 20/14lbs
10x Sit-ups


07.07.17
Skill/Strength:
F-Squats (*OHS)
serries of 5 reps
[15']

WoD:
AMRAP, 3 Rds:
1' KB-Presses 24/16kg
1' Leg Raises
1' SDHPs 35/25kg (Barbell)
1' Break


06.07.17
WoD: Teams of 2: on/off
Every Minute on the Minute for 30' til death:
5x Pull-ups
10x Push-ups
15x Squats
[* if no break needed til minute 21:
start minute 21 with +1 and so on --> ladder +1:
5x pull-ups +1
10x push-ups+1
15x Squats +1 ]


05.07.17
Complex:
Every 2' for 6 Rounds
2x F-Squat (**2x Squat Clean)
2x Push-Press
2x Thruster

WoD: Tabata: 8x20''on/10''
1) Dips
Break
2) KB-Lunges 24/16kg
Break
3) Burpees


04.07.17
OTM 8':
odd: 30'' Handstand Hold
even: 20x  Sit-ups

OTM 16':
1: 15x HRPU's
2: 15x Wallballs 20/14lbs
3: 15x T2B
4: 10-14x alt. KB/DB-Lunges 2x 24/16kg


03.07.17
Every 2' for 5 rds:
2x F-Squat
2x Push-Press
2x Back Squat
2x Thruster
--> if too easy, you can get heavier each round
(RX @ 50/35kg)

WoD:
Tabata: 8x 20''on/10''off
1: Pull-ups
2: KB-Swings 24/16kg
3: Sit-ups
4: Burpees


01.07.17
Teams of 2:
OTM, 4 rds, 40''on/20''off:
1: MB-Thrusters 20/14lbs
2: Partner Sit-ups
3: Leg Throws

Tabata: 8x20''on/10''off
1: HRPUs
2: Jumping Squats
3: DU's /SU's


30.06.17
Strength: F-Squats
find your 5 RM F-Squats

Amrap 12':
10x Burpees
20x Sit-ups
30x DU's / 90x SU's


29.06.17
DL:
1x 50% 10reps
2x 75% 8 reps
--> work yourself up to 5 heavy DLs:
5x Deadlift 120/85kg

Break (1-2')

Amrap 15', Teams of 2:
(on/rope jump)
5x Push-Press 50/35kg
10x Burpees over Bar
15x V-ups


28.06.17
WoD A: OTM, 6 rds, 40''on/20''off:
1:  alt. DB-Snatches 45/25lbs
2: Over  the Box Jumps 60/50cm
3: K2E

WoD B:
AMRAP 4':
4x Strict Pull-Ups
8x Push Presses 40/30kg
Rest 4'
AMRAP 4':
15x Kettlebell Swings 24/16kg
15x Push-Ups


27.06.17
WoD1: OTM 10':
1: 20-40x DU'S/ 90x SU's
2: 15-20x Hollow Rocks

WoD2: OTM 16':
1: 4x Wheels of Hell
2: 8x F-Squats 60/40kg
3: 8-12x Pull-ups
4: 8-12x HRPUs


26.06.17
OTM 6', 40''on/20''off
1: Sit-ups
2: HRPU's

WoD:
AMRAP, Teams of 2, 3 rds:
(dynamic - static)
1: 2' Goblet Squats 24/16kg (DBs) - OH-Hold 15/10kg
2: 2' T2B - Squathold 15/10kg
3: 2' Burpees - weighted Plank 15/10kg
20'' Break beetween Stations
[Score, Reps!, Dauer: 21']


24.06.17
OTM, 4 rds: 40''on/20''off
1: SU's/DU's
2: Pull-ups
3: KB-Swings

WOD: AMRAP, 3 rds:
1' OH-Lunges 20/15kg
1' T2B
1'  Renegade Rows 55/35lbs
1' Break


23.06.17
OTM, 4 rds:
1: ME MB-Wallsit 20/14lbs
2: 8-12x Bar Leg Raises
3: 8-12x Burpees
4: 8.12x Ring Dips

WoD: AMRAP 12':
Buy in: Sally
40x DU's / 120x Sus
20x KB-Swings 24/16kg
20x Squats


22.06.17
OTM 12:
1: 5x Thrusters 50/35kg
2: 8-10x Burpees
3: 45'' SU's/DU's

WoD: Teams of 2 (on/off)
A: Amrap 6', you go - i go:
6x KB-Swings 24/16kg
6x Sit-ups
6x Goblet Squats 24/16kg
2,5' Break
B: Amrap 6' you go - i go:
6x Pull-ups
6x alt. MB-Lunges 20/14lbs
6x Wallballs 20/14 lbs


21.06.17
WoD A:
OTM: 12':
odd: 15-20x Sit-ups
even: 12-16x alt. Renegade Rows 45/25lbs
2' Break

WoD B: "FRAN":
for time: 21-15-9 reps
Thrusters 40/30kg
Pull-ups
[Cap 14']


20.06.17
OTM 9':
1: 5-8x HSPUs
2: 3x Man Makers 2x 45/25lbs
3: 8-12x Leg Raises

WoD: OTM 16':
1: 6-10x Pull-ups (* C2B)
2: 8-12x alt. Lunges (*weighted)
3: 8-12x Push-ups (*weighted)
4: Burpees/Row 8-12 / 6-10 cal


19.06.17
WoD1:
OTM 12', Teams of 2:
#1: Complex:
4x Thrusters
3x F-Squat
2x Push-Press
@50/35kg
#2: Break

WoD2:
EMOM til death for 12', ladder:
1: 6x Strict Pull-ups (+1)
2: 12x KB-Swings 24/16kg (+2)


17.06.17
OTM: 15', 40''on/20''off
1: T2B/K2E/K2C
2: Ring Rows
3: Squats

WOD: 5 RFT:
10x Thrusters 20/15kg
5x Burpees
til Timecap: ME-Ladder:
1x Sit-ups (+1)
1x KB-Swing 24/16kg (+1)
(Cap 15, score: Ladder)


16.06.17
OTM 12':
1: 8- 12x Floorpress 2x45/25lbs
2: 50-70x Flutter Kicks
3: 6-8x Burpee Box Jumps

Tabata: 8x20''on/10''off
1) Pull ups
2) DB-Snatches 55/35lbs
3) DU's


14.06.17
work yourself up to 5 heavy DLs:
5x Deadlift 120/85kg
Break 1-2'
(15' timecap)

WoD:
Amrap: 3 rds:
1': S2O 50/35kg
1': V-ups
1': F-Squats 50/35kg
1': Superman
1' Break


13.06.17
OTM: 12'
1: 2x alt. Turkish get ups 24/16kg
2: 15x T2B

WoD: OTM 15':
1: 15x SDHP 32/24kg (*5x Power Clean 60/40kg)
2: 8-12x Pull-ups
3: 20x Squats (*20x Jumping Squats)


12.06.17
OTM 12', 40''on/20''off
1: Strict-Pull-ups
2: Strict-Sit-ups
3: Strict Seated DB-Press 2x 45/25lbs

WoD, AMRAP 12':
6x G2O 20/15kg
12x alt. OH-Lunges 20/15kg
Every 4': 10x Burpees


10.06.17
OTM 12':
odd: ME DU's / SU's
even: 5-8x HSPUs
scaliert: 10x HRPU's

WoD:AMRAP:
4 Rds. 45''on/15''off
1) Situps
2) KB-Swings 24/16kg
3) Leg Raises
4) Thrusters 2x45lbs/25lbs


09.06.17
Complex:
every 2' for 6 rds:
8x KB-Swings 24/16kg
8x Goblet Squats 24/16kg
8x Leg Raises

(*Adv.: Clean Technique 12'
or
every 2' for 6 Rounds:
2x High Hang Clean 50/35
2x Mid Hang Clean 50/35
2x Low Hang Clean 50/35)

WoD:
A) EMOM til death for 7':
6x KB-Swings(+2) 24/16kg

Break ~ 2,5'

B) EMOM til death for 7':
6x Burpees (+2)


08.06.17
OTM 10':
odd: 2x alt. turkish get ups 24/16kg
even: 40x Russian Twists 20/14lbs

Every 2' for 8 Rounds [16]' til death:
Teams of 2 (on/off), ladder+2
6x Dips (+2)
6x V-ups(+2)
6x alt. DB/(KB)-Snatches 45/25lbs (+2)
6x Burpees (+2)
if you pass out, take 1 intervall rest, then try to complete the last succesful round til the end.


07.06.17
OTM 15':
1: 50-70x Flutter Kicks
2: 30'' Squat Hold 24/16kg
3: 10-14x Renegade Rows 45/25lbs

WoD:
Amrap 10':
20x DU's/60x SU's
10x unbroken KB-Swings 24/16kg
20x Sit-ups
10x unbroken Push-ups


06.06.17
OTM 12', 40''on/20''off:
1: Practice DU's/SU's
2: Push-up + Ring Leg Extensions
3: KB-Swings 24/16kg

WoD:
OTM 15':
1: ME Plank
2: 5-8 Strict Pull-ups (Sc.: Bands / *weighted)
3: 5-8x F-Squats 60/40kg


03.06.17
OTM 12':
1: 20-25x Air Squats
2: 15x V-ups

WoD, AMRAP, 12':
70 x DU/210x SU
60x Mountain Climbers
50 x Lunges
40 x Squats
30 x Push-Press 30/20kg
20 x Pull-ups
10x Burpees
(cap 15')


02.06.17
A) OTM 12':
1: 8-12x Boxjumps 60/50cm
2: 8-12x Dips
3: 15-20x HollowRocks

B) Amrap 12'
6x Deadlift 90/60kg
12x Push-ups
18x Squats


01.06.17
OTM 12':
1: 5-8x Strict Pull-ups
2: 10x HRPUs
3: 10-14x alt. KB-Lunges 2x24/16kg

WoD:
Amrap 15':
Teams of 2, On/Plank:
10x F-Squats 50/35kg
20x Box Jumps 60/50cm
30x Sit-ups


31.05.17
OTM 10':
odd: 5x Snatch Grip Deadlifts 80/50kg
even: 8-12x Burpees

A) AMRAP: 6'
2x Wallballs 20/14lbs +2
2x DB/KB-Snatches 55/35lbs // 24/16kg +2
increasing Ladder: 2-4-6-8-...
Break 1-2'
B) AMRAP: 6'
Buy in Run 500m/333x SU's
2x Push-ups +2
2x Air-Squats +2
increasing Ladder: 2-4-6-8-...


30.05.17
Complex:
Every 2' for 6 Rounds
5-6 times:
1x F-Squat 50/35kg
1x Push-Press 50/35kg
--> you can switch weight every Round
(** Adv. 5-6x Clean + Jerk)

WoD: OTM 12':
1: 15x DB-Snatches Right 35/25lbs
2: 6-10x  Strict Pull-ups
3: 15x DB-Snatches Left 35/25lbs
4: 10-14x OH-Lunges 20/15kg


29.05.17
OTM 15':
1: 10-12x Box Jumps 60/50cm / (Sc.: Step-ups)
2: 40x Russian Twists 20/14lbs
3: 45'' Wallsit (*weighted if needed)

WoD:
3 x RFT:
7x Thrusters 50/35kg
14x Spiderman Push-ups
21x Lateral Jumps over Bar
Til Timecap:
ME Burpees
(Cap 12', score: Burpees)


26.05.17
OTM 12', 40''on/20''off
1: Wallsit
2: Hollow
3: Superman

WoD:
Amrap 6':
5x Thrusters 50/35kg
5x Burpees over Bar
2' Break
Amrap 6':
10x T2B (Sc.: K2E/K2C)
10x KB-Swings 24/16kg


24.05.17
OTM 15':
1: 15x SDHP 32/24kg
2: 15x V-ups
3: 10-15x HRPU's

WoD: Tabata: 8x 20''on/10''off
1: Wallballs 20/14lbs
1' Break
2: Sit-ups
1' Break
3: DU's


23.05.17
3 Rounds:
4' time for:
500m Run
Practice DU's / SU's
1' Break

WoD: OTM 15':
1: 5x Strict Press 50/35kg
2: 12-15x T2B/K2E/K2C
3: 20-25x Squats


22.05.17
Front Squats (Adv.: OHS)
warm-up: 2x 10 reps ~ 50%
then series of 8 reps
[Time: 15']

WoD:
Amrap, 5 rds, 45''on/15''off
1: KB-Swings 24/16kg
2: Pull-ups (Sc.: Bands, Ring Rows)
3: Burpees


20.05.17
Tabata: 8x 20''on/10''off
- Box Jumps 60/50cm
(scaled: step-ups)
- Burpees

WoD:
AMRAP, 4 rds':
1' DU's / SU's/3
1' Sit-ups
1' Squats
1' Ring Rows
1' Break
(10'' Break beetween exercises)


19.05.17
Complex:
Every 2' for 6 Rounds:
4x F-Squat
4x Push-Press
4x Thrusters
(you can switch weight each round,
@50/35kg||35/25kg)

WoD:
AMRAP 12':
8x Burpees
12x OH-Lunges mit Plate 20/15||15/10kg
40x DU's/120x SU's


18.05.17
OTM 10':
odd:
4x Left Arm-KB-Swings 20/12kg
4x Right-Arm-KB-Swings 20/12kg
8x KB-Swings 20/12kg (Adv. *American)
even:
20-25x Squats

WoD: Teams of 2
A) Amrap 8', you go - i go:
6x Pull-Ups / Sc.: Jumping PUs
6x T2B / Sc.: K2C
6x Wallballs 20/14lbs
3' Break
B) Amrap 8', you go - i go:
6x Push-Press 40/30kg
6x alt. Lunges 40/30kg
6x Burpees


17.05.17
OTM 12', 45''on, 15''off: Teams of 2:
#1: 5x Deadlifts 100/70kg
#2: Plank
--> switch roles every Round

WoD: AMRAP 10'
Buy in: Sally
10x HRPUs (Sc.: on Knees)
10x Sit-ups
10x KB-Swings 24/16kg


16.05.17
OTM, 4 Rds, 40''on/20''off:
1) Russian Step-ups 60/50cm
2) Leg Raises
3) Superman

AMRAP 15':
Buy in: Sally (Squats)
20x alt.Lunges
40x Sit-ups
60x Flutter Kicks
500m Run (333x SU's)


15.05.17
OTM 12':
1: Man Makers 45/25lbs
2: 20-40x DU's/90x SU's
3: 40'' Hollow

WoD: Tabata: 8x 20''on/10''off
1: Wallballs 20/14lbs
2: KB-Swings 24/16kg
3: Burpees


13.05.17
A) AMRAP 3 rds:
4' time for: Run 500m + ME DU's/SU's
then 1' Break

B) WoD: EMOM for 16', til death
1x Burpee (+1)
1x Sit-up (+1)
1x Squat (+1)
if you pass out, take 1 intervall rest, then try to complete the last succesful round til the end.


12.05.17
WOD:
AMRAP, 5' on/2' off
#1 5' Row for cal (Burpees)
#2 5' Sit-ups
#3 5' Wallballs 20/14lbs
#4 5' KB-Swings 24/16kg
#5 5' HRPU's


11.05.17
OTM 12':
odd: 20-40x Dus/90xSUs
even: 10-15x HRPUs (*weighted)

WOD: Teams of 2 (on/off)
4 RFT:
Buy in: 500m Partner Medball Run 20/14lbs
40x Wallballs 20/14lbs
40x KB-Swings 24/16kg
40x Pull-ups
[Cap 25']


10.05.17
4 Rounds:
2' Back Squat x 8-10 reps @ 3''down (60/40kg)
2' Strict Pull-Ups x 5-8 reps @2''down (*add weight) + DU-Practice


WoD: For Time:

Buy in: Run 500m
3 RFT:
20 Kettlebell Swings 24/16kg
10x Burpees
10x HSPUs or L-Seated Dumbbell Press
Cashout: 500m Run
[Cap 18']


09.05.17
one Bear Complex:
7 sets of the following sequence
Power Clean
Front Squat
Push Press
Back Squat
Push Press
~5 rounds – work up to max load
[20']

WoD:
OTM 12':
1) 12-15x HRPU's (Adv.: weighted if needed)
2) 15-20x Jumping Squats
3) 15x T2B


08.05.17
OTM 12':
1: 6-8x Good Mornings 20/15kg
2: 8-12x Floorpress 45/25lbs (Adv.: KBs)
3: 15x Wallballs 20/14lbs

12' Amrap:
10x KB-Presses 24/16kg
15x KB-Swings 24/16kg
20x KB-Lunges 24kg/16kg


06.05.17
OTM 8':
odd: 14-20x alt Lunges
even: 15-20x Sit-ups

WoD:
3 RFT:
11x Burpees
22x K2E
33x Wallballs 20/14lbs
99x DUs / 300 Sus
(CAP 20')


05.05.17
2 rds, MB-Partner WU: @20/14lbs
20x Squat-Twist
20x Sit-ups
20x Thursters

OTM 12':
5-8x HSPUs
15x KB-Swings 24/16kg
30" Goblet Squat Hold 24/16kg

Amrap 3 rds:
1' Box Jumps 60/50cm
1' Pull-ups
1' Bicycle Sit-ups
1' Push-Press 40/30kg
1' Break


04.05.17
Strength:
find 3-5 RM
F-Squat
work yourself up to a 3-5 RM:
2x 10 reps ~ 50%
1x8 reps ~ 70%
1x5 reps ~ 85%
--> find 3-5 RM
(~15-20')

WOD: AMRAP 13':
Teams of 2, you go - i go:
8x V-ups
8x Push Press 50/35kg
8x SDHP 50/35kg


03.05.17
Complex: every 2' for 6 rounds
4x Front Squat 30/20kg
4x Push-Press 30/20kg
4x Thruster 30/20kg
--> get heavy

WOD:
Amrap 7':
10x Wallballs 20/14lbs
30x Russian Twists 20/14lbs
2,5' Break
Amrap 7':
10x T2B
30x DU's


02.05.17
OTM 10':
1: ME T2B
2: 15x KB-Swings 24/16kg

OTM 18':
1: 5-10x Strict Pull-ups
2: 15-20x Sit-ups
3: 5x Thrusters 50/35kg (* 3x Clean + Jerk 60/40kg)


29.04.17
WOD, for Time:
150x SU / 50x DU
25x Burpees
150x SU / 50x DU
50x Push ups
150x SU / 50x DU
75x Lunges
150x SU / 50x DU
100x Squats
150x SU / 50x DU
75x Lunges
150x SU / 50x DU
50x Push ups
150x SU / 50x DU
25x Burpees
[Cap 35']


28.04.17
OTM 12':
1: 40x Russian Twists 20/14lbs
2: 20-45x Dus / 90x SUs
3: 5x Deadlift 110/70kg

WoD: AMRAP, 4 Rounds:
1' Burpee Boxjumps 60/50cm
1' Thrusters 2x55/35lbs
1' T2B-Pull-ups
1' Break
[10'' Break beetweeen exercises]


27.04.17
OTM: 9':
odd: ME Dus/SUs
even: 8x Sit-ups+ 16 diagonal Sit-ups

WOD, Teams of 2:
"Mount EVEREST", AMRAP:
"Base Camp"
3 min amrap
Mountain Climbers/10 (1 person works at a time)
"Camp 1"
3 min amrap
Box Jumps 60/50cm (1 person works at a time)
"Camp 2"
3 min amrap
Max Lunges 40/30kg (bar on back) (1 person working at a time)
"Camp 3"
3 min amrap
Max Thrusters 40/30kg (1 person works at a time)
"Camp 4"
3 min amrap
Max Strict Pull-ups (1 person works at a time)
"Summit"
3 min amrap
Max burpees (1 person works at a time)


26.04.17
WoD:
Amrap, 3 rounds: Teams of 2 (on/rope)
2' Row for Cal
2' KB-Swings 24/16kg
2' Pull-ups
2' Box-Jumps 60/50cm
2' V-ups
2' Break


25.04.17
OTM 15'':
1': ME DU's
2: 4-5x Shuffle Sprint
3: 20'' L-Sit (L-Hold) + ME-Plank

WoD: OTM 12':
odd: 5x F-Squats (*Adv.: 5x Hang Power Cleans 60/40kg)
even: 5-8x HSPUs (Scaled: on Box or HRPUs)


24.04.17
EMOM 14':
odd: 12-15x T2B
even: ME Plank

WoD: Tabata 8x20''on/10''off
1: Dips
2: KB-Swings 24/16kg
3: DU's (worst+best round)


22.04.17
OTM 15':
1: 8-12x Boxjumps 60/50cm
2:  5-8x Strict Pull-ups (*weighted)
3: 4-5x Shuffle Sprint

WOD: 7 RFT:
20x Sit-ups (15x V-ups)
5x Burpees
25x DU/75x SU
(Cap 15')


21.04.17
OTM 15':
1: 10-12x HRPUs  10/5kg
2: 20-25x Sit-ups
3: ME Dus

For time: "FRAN":
21-15-9
Thrusters 40/30kg
Pull-ups
(Cap 15')


20.04.17
OTM 12':
odd: 5x Deadlift 100/60kg
even: 20-30'' Bar L-Hold

Teams of 2:
Buy in:
"Karen", For Time (on/off):
150x Wall-Ball Shots 20/14lbs

"Barbara", 5 RFT (on/off):
20x Pull-ups
30x Push-ups
40x Sit-ups
50x Squats
(Cap 30')


19.04.17
OTM 12'
odd:
L-Hold 15''
8x Leg raises
even:
8-12x Burpees

Amrap 12':
5x HSPU
10x alt. Lungs 40/30kg in frontrack-position
20x DU's


18.04.17
Strength: F-Squat
work yourself up to a 3 RM:
2x 10 reps ~ 50%
1x8 reps ~ 70%
1x5 reps ~ 85%
--> find 3RM
(~15')

OTM 15':
1: 16x KB/DB-Presses 24/16kg
2: 7-10x Strict Pull-ups (*weighted)
3: 45'' ME Hollow


17.04.17
🐰 Frohe Ostern 🎉
🐰 Rest Day 🐰


15.04.17
OTM: 12':
1: 10x HRPUs
2: 20x alt. Lunges
3: 40x Russian Twists 20/14lbs
(scale to a number/weight you can maintain)

WOD:
10-9-8-7-6-5-4-3-2-1-0 Burpees
0-1-2-3-4-5-6-7-8-9-10 V-ups
Beetween each round 20x DU/ 60x SU
(Cap 16')


14.04.17
OTM 9':
40''on/ 20''off
1: Russian Twists 20/14lbs
2: Hollow
3: K2E

WOD:
“Air Force”, For Time:
EMOM: 4x burpees (scaled 2-3x Burpees)
20x Thrusters 40/30
20x Sumo deadlift high pulls 40/30
20x Push Jerks 40/30
20x OH Squats 40/30
20x Front squats 40/30
[Cap 20']


13.04.17
OTM 10':
odd:
15-20x Wallballs 20/15lbs
even:
15-20x Sit-ups

AMRAP 9', you go - i go:
In Pairs – alternate movements (on/off man muss den einzelnen Exercise durchziehen)
6x Burpees
8x Box Jumps 60/50cm
10x Pull ups

2' Break

AMRAP 9', you go - i go:
In Pairs – alternate movements
6x Goblet Squats 24/16kg
8x V-ups
20x Dus / 60x Sus


12.04.17
OTM 15':
1: 3-5x heavy Seated Strict Press 2x35/25lbs
2: 20-25x Squats (12-16x Alternating Pistols)
3: 50-70x Flutter Kicks

Amrap 12':
Buy in: 500m Run (333x SUs)
5x Handstand Push-Ups
10x V-ups
15x Ring Dips
30x Dus


11.04.17
KB-Complex:
right  then left side (*both sides), @24/16kg
3x Clean
3x F-Squat
3x Push-Press
[15']

WoD:
EMOM to death 15':
1x Burpee +1
1xSquat +1
1x SU +1
if you pass out, take 1 min rest, then try to complete the last succesful round til the end.


10.04.17
OTM 12':
odd:
4x Left Arm-KB-Swings 24/16kg
4x Right-Arm-KB-Swings 24/16kg
8x KB-Swings 24/16kg (Adv. *American Swings)
even:
20-25x Squats

WoD: Amrap 12'
5x G2O 20/15kg
10x OH-Lunges 20/15kg
20x HRPU's
40x DU's/120xSU's


08.04.17
Every 1,5' for 6 rds:
7x Deadlift 50/35kg
3x F-Squat 50/35kg
(Advanced: Every 1,5' for 6 rds:
2x Power Clean 60/40kg
2x F-Squat 60/40kg
1x Cluster 60/40kg)

WOD: 7 RFT:
10x KB-Swings 24/16kg
5x Burpees
10x Strict Pull-ups
(Cap 15')


07.04.17
Strength:
OTM 12':
Even - 5x Deadlift 100/60kg
Odd: 10-15x Push ups (*POWER Push-ups)
(@ both exercises: scale to a number/weight you can maintain)

WOD:
Tabata 8x 20''on/10''off: (@ each exercise: worst round counts)
Wallballs 20/14lbs
T2B
KB Swings 24/16kg (Adv. *American )
1 minute rest between exercises


06.04.17
WoD: "BATMAN & ROBIN"
26 min AMRAP:
#1: Partner A runs 500m (333x SU's)
Partner B does AMRAP Hang Power Clean + Jerks 60/40kg until A gets back
Switch and repeat, each partner only does C&J once through.

#2: Partner A runs 500m
Partner B does AMRAP Back Squats 60/40kg until A gets back
Switch and repeat, each partner only does BS once through.

#3: Partner A runs 500m
Partner B does AMRAP DU until A gets back (10 DU = 1 rep)
Switch and repeat

#4: Partner A runs 500m
Partner B does AMRAP Burpees until A returns (5 Burpees = 1 rep)
Switch and repeat


05.04.17
OTM 15':
1: 20-25x Air-Squats on MB
2: 20-25x Sit-ups
3: Shuffle Sprint (3-4x Wall touch)

WOD Amrap 15': Ladder
2x K2E (+2)
2x Burpee (+2)
33x DU/ 99x SU


04.04.17
OTM 10':
odd: 5x Thrusters 50/30kg
even: 5-8x Strict Pull-ups (if needed: weighted)

WoD:
4 RFT:
20x KB-Swings 24/16kg
30x HRPUs
40x Squats
(Cap 20')


03.04.17
Presses: Complex:
1x Strict Press
2x Push Press
2x Push Jerk
2x Split Jerk
(Beginner 2x Strict Press + 5x Push Press)
[~15']

WOD: EMOM til Death 18': ladder +1
1x SDHP 24/16kg (+1)
1x Goblet Squat 24/16kg (+1)
if you pass out, take 1 min rest, then try to complete the last succesful round til the end


01.04.17
Beginner: Skill: F-Squats / Clean
Advanced:
series od 5 reps --> go heavier
Clean + Jerk
(15')

WOD: OTM 15':
1: 10x Ring Push-ups
2: 10x Box-Jumps (75) 60/50cm
3: 15x KB-Swings 24/16kg


31.03.17
OTM: 12'
1: ME DU's/SU's
2: 8-12x Burpees
3: 15-20x Sit-ups

Hero WOD: “DT”
5 RFT:
12x Deadlift 70/50kg
9x Hang Power Clean 70/50kg
6x Push Jerk 70/50kg
[Cap 18']


30.03.17
OTM 9':
1) 5x Push-Presses 2x 55/35lbs
2) 30-40'' Hollow
3) 8-12x Box-Jumps 60/50cm

Teams of 2, you go - i go:
AMRAP 20':
6x Burpees
6x KB-Swings 24/16kg
6x Thrusters 40/30kg
6x Pull-ups
6x V-ups
Both: every 4 Rounds: 500m Partner Run


29.03.17
OTM 8':
1: Practice DU's/SU's
2: 30'' Goblet Squat Hold 24/16kg

Teams of 2:
OTM 8':
#1: 6-8x Deadlift 100/70kg
#2: 15x K2E

WoD:
Amrap 10':
20x Squats
8x unbroken KB-Swings 24/16kg
20x Sit-ups
8x unbroken HRPU's


28.03.17
OTM 12':
odd:: 10-12x Box Jumps
even: ME Dus/SUs

Amrap 20':
Run 500m
40x Squats
30x Sit-ups
20x Push-ups
10x Burpees
(if the 20' end when you are running, finish the run)


27.03.17
OTM 12':
odd: 5x Pull-ups
10x Push-ups
15x Squats
even: 15x KB-Swings 24/16kg

12 RFT:
5 x Thrusters 40kg/30kg
12x Sit-ups
(cap 15')


25.03.17
OTM 15':
1: ME DU's/SU's
2: 15x Wallball Shots 20/14lbs (+1)
3: 15x T2B (+1)

3 RFT:
Run 500m (333x Sus)
10x Burpees
30x Sit-ups
30x Squats
(Cap 20')


24.03.17
Amrap 8':
Run 500m / 333x SU's
1x Sit-up +1
1x KB-Swings 24/16kg +1

WoD 10 RFT: "17.5"
9× Thrusters 42,5/30kg
35× DUs/105× SUs
[Cap 20']


23.03.17
Complex: every 1,5' for 5 rounds
3x Front Squat 50/35kg
3x Push-Press 50/35kg
3x Thruster 50/35kg

AMRAP, Teams of 2:
Buy in @ every round:
choice: Run 500m or 111x DUs (333x SUs)
5' ME HRPUs (after Buy in --> on/off)
5' ME T2B (after Buy in --> on/off)
5' ME Wallballs (after Buy in --> on/off)
5' ME V-ups (after Buy in --> on/off)
1,5' break beetween exercises


22.03.17
Find 5RM Deadlift
(15')

WoD: Amrap, 4 rds:
40'' Thrusters 50/35kg, 20'' break
40'' Cleans 50/35kg, 20'' break
40'' F-Squats 50/35kg, 20'' break
2' break


21.03.17
EMOM for 12':
2x Push-Press 40/30kg (+2)
2x V-ups (+2)

OTM 18':
1: 10-12x Burpees
2: 12-15x MedBall-Cleans 20/14lbs
3: 20x Walking Lunges


20.03.17
OTM 15':
1: 15x Sumo Deadlift Highpulls 32/24kg
2: 10x Slow Leg Raises
3: 8-10x Burpee Box Jumps 60/50cm

WOD:
5RFT:
10x Ring dips
20x Goblet squats 24/16kg
40x Double unders / 120x Single unders
(Cap 16')


18.03.17
ABSolut:
OTM., 3 rds:
1: 15x T2B
2: 20x Sit-ups
3: 30x Russian Twists

WoD: AMRAP (Score: Squats / Adv.: 20/15kg)
1' SU's
1' Plank
1' Squats
1' Break
2' SU's
2' Plank
2' Squats
2' Break
3' SU's
3' Plank
3' Squats


17.03.17
OTM 15':
1: 6-10x HR-Burpee Pull-ups
2: 8-12x Floor Press 55/35lbs
3: 15-20x Hollow Rocks

Tabata: 8x 20''on/10''off
- Thrusters 40/30kg
- T2B
- Burpees


16.03.17
OTM 12':
odd: 5x Deadlift 100/60kg
even: 20-30'' Bar L-Hold

WoD: Teams of 2:
Buy in:
"Karen", For Time (on/off):
150x Wall-Ball Shots 20/14lbs
+500m Partnerrun (together: 700x SU's)
and
"Barbara", 5 RFT (on/off):
20x Pull-ups
30x Push-ups
40x Sit-ups
50x Squats
Cashout: 500m Partnerrun (together: 700x SU's)
(Cap 30')


15.03.17
Skill/Strength 15':
S2O:
series of 3-5 reps
go heavy

WoD:
Amrap 14':
5x Squats (Adv.: 5x Hang Power Clean) 60/40kg
10x Strict Pull-ups
15x Jumps over Bar
Every 2nd Round: Run 500m (333x SU's)


14.03.17
EMOM for 6':
Pull-ups
2' Break
EMOM for 6':
KB-Swings 24/16kg

OTM 15':
1: Wallsit/Partnersit
2: 20-50x DU's/SU's
3: 5x Deadlift 100/60kg


13.03.17
OTM 16':
1: 5-8x HSPU's
2; 15x-20x Leg Ring Extensions
3: 15x V-ups
4: 15x Goblet Squats 24/16kg

WoD: AMRAP 10':
10x KB-Swings 24/16kg
15x Sit-ups
20x Squats
--> Cool Down: 500m Run (333x SUs)


11.03.17
Turkish get ups 2l / 2r
1-2' Break, go heavy
(15')

WOD:
Ladder
10-9-8-7-6-5-4-3-2-1-0 F-Squats 50/35kg
0-1-2-3-4-5-6-7-8-9-10 Burpees over Bar
5x Strict Pull-ups beetween rounds
(Cap 18')


10.03.17
OTM 12':
1: Practice DU's / SU's
2: 8-12x KB-Taters 24/16kg

WoD: 17.2
AMRAP 12':
2 Rds:
16x alt. Lunges 50/35lbs
(15,2m walking Lunges)
16x T2B
8x Clean 50/35lbs
2 Rds:
16x alt. Lunges 50/35 lbs
16x Bar Muscle-ups
8x Clean 50/35lbs


09.03.17
OTM 8':
odd: ME Strict Pull-ups
even: 15x V-ups

For Time, Teams of 2 on/off:
Buy in: 50x Box Jumps 60/50cm
2 Rounds2
50x Burpees
50x Over the Box Lunges 2x 35/25lbs
150x Russian Twists 20/15kg
Cashout: 50x DB-Thrusters 2x35/25lbs
(Cap 30')


08.03.17
OTM 15':
1) 5x OHS 50/35 kg
2) 15x T2B
3) 20-40x DU's/90x SU's

WoD: Tabata:
- HSPUs
- DB-Snatches 55/35lbs
- Squats


07.03.17
A: EMOM for 7':
5x F-Squats 60/40kg
(Adv.: 1x High Hang Clean
1x Mid Hang Clean
1x Low Hang Clean)

B: EMOM for 7', 40''on/20''off
unbroken strict Pull-up

WoD:
OTM 15' (last Round +5 reps)
1: 15x Wallballs 20/14lbs
2: 20-25x Sit-ups
3: 15x KB-Swings 24/16kg


06.03.17
OTM 14':
odd: 10x alt. Front Rack Lunges 50/30kg
even: 20-40x DUs/ 90x SUs

Amrap 12':
20x Burpees
20x Push-Jerk 50/30kg
20x T2B
15x Push-Jerk 50/30kg
15x Burpees
10x Push-Jerk 50/30kg
10x Burpees
ME T2B til the Timecap.
(score: T2B)


04.03.17
Strength:
find your 3-5 RM Deadlift
(18')

WoD: AMRAP, 3 rds:
1' DB - KB Thrusters 2x45/25lbs - 20/12kg
1' Burpees
1' T2B
1' Break
(15'' Break beetween exercises)


03.03.17
OTM, 18':
40''on/20''off:
1) Sit-ups
2) HRPUs
3) K2E

Workout 17.1
For time:
10x alt. dumbbell snatches 45/35lbs
15x burpee box jump-overs 60/50cm
20x alt. dumbbell snatches 45/35lbs
15x burpee box jump-overs 60/50cm
30x alt. dumbbell snatches 45/35lbs
15x burpee box jump-overs 60/50cm
40x alt. dumbbell snatches 45/35lbs
15x burpee box jump-overs 60/50cm
50x alt. dumbbell snatches 45/35lbs
15x burpee box jump-overs 60/50cm
[Cap 20']


02.03.17
Teams of 2 (on/off)
"MURPH":
1500m Partner Run (333x DU's/999xSU's)
100x Pull-ups
200x Push-ups
300x Squats
1500m Partner Run (333x DU's/999xSU's)
(Cap 45')


01.03.17
Skill:
Beginner:
KB-Snatches (Push-Press/Swings)

Advanced:
Complex:
right side - left side
3x KB-Clean
3x Push-Press
3x Snatch
1-2' Break
(15')

WoD:
OTM 18':
1: ME DU's/SU's
2: 8-12x Ring-Dips
3: 20x Hollow-Rocks


28.02.17
Strength:
F-Squats
--> find 5RM
(~15')

WoD: "DECK of CARDS":
for time:
Teams of 2 (on/off):
Using a Deck of 52 Cards, each suit represents a movement and each number represents the reps. (Face Cards = 10 reps, Ace = 11 reps)
♥ = KB-Swings 24/16kg
♠ = Push-ups
♦ = Squats
♣ = Sit-Ups
JOKER: if unmasked --> 10x Burpees
(both Teammates)
(Cap 20')


27.02.17
OTM 12':
odd: 15x KB-Swings 24/16kg
even: 10x Push-ups (weighted if needed)

WOD:
5 RFT:
10x Thrusters 40/30kg
20x SDHPs 24/16kg
(CAP 15')


24.02.17
OTM 15':
1: 8-12x Spiderman Push-ups (2-3 sec Down)
2: 20-25x Air Squats
3: 3x Man-Makers 45/25lbs

For Time:
55x DU/165x SU
15x  KB-Swings 24/16kg
45x Sit-ups
15x  KB-Swings 24/16kg
35x Squats
15x  KB-Swings 24/16kg
25x Pull-ups
15x  KB-Swings 24/16kg
15x Burpees
15x  KB-Swings 24/16kg
55x DU/165x SU
(Cap 15')


23.02.17
Complex: for qualitiy not for time: perfect form, no break at the complex
3x Front Squat
3x Push-Press
3x Thruster
(1' Break)
[15']

AMRAP, 3 Rounds, Teams of 2: (static/dynamic):
1,5' Plank/Push-Ups
1,5' Squat-Hold/Squats
1,5' KB-Hold/ KB-Swings 24/16kg


22.02.17
Complex:
Every 3' for 4 rounds:
5 Rounds:
(*Adv.: 1x Hang Power Clean)
1x F-Squats
1x Push-Press
1x B-Squats
1x Push-Press

WoD:
Amrap 12':
7x Pull-ups
7x Burpees
7x V-ups


21.02.17
Complex: every 1,5' for 5 rounds:
5-8x Thruster: 50/35kg
(Adv.: @50/35kg
5-8x Cluster)
choose a weight you can maintain all 5 rounds, you can add weight if you want each round

WoD: OTM 15':
1: 5x Deadlift 100/60kg
2: 10-12x Box-Jumps 60/50cm
3: 12-15x T2B


20.02.17
WoD;
Barbara:
5 RFT:
20x Pull-ups
30x Push-ups
40x Sit-ups
50x Squats
(3' rest beetween rounds)
[Cap 45']


18.02.17
Every Minute on the Minute for 11':
6x KB-Swings (+1)
6x Goblet Squats (+1)
if possible each exercise + 1 rep each new round

WoD: Tabata, 8x(20''on/10''off)
- Push-Presses 40/25kg
(short break 1-2')
- Russian Twists 15/10kg
(short break 1-2')
- Pull-ups


17.02.17
Complex:
2x Power Clean
2x F-Squat
2x Push-Press
(2x Split-Jerk)
(15')

Amrap 12':
30x Push-ups
20x Thrusters 40/30kg
20x Burpees
15x Thrusters 40/30kg
15x Burpees
10x Thrusters 40/30kg
10x Burpees
ME Push-ups til the Timecap.


16.02.17
Teams of 3, AMRAP 16':
Station 1: 80x DU's/240x SU's
Station 2: 1x Burpee + 5x MB-Squats 20/14lbs
Station 3: Plank Hold

Rotate after team member 1 has finished the jumping.
The score is the total number of burpees completed. The squats are not counted. In order to get one burpee the 5 medball-squats must be completed.
if they are teams of 2 there is no station 3.


15.02.17
OTM 12':
odd: 15-20x Hollow Rocks
even: 8-12x Burpees

WoD:
Jumping FRAN
21-15-9 reps for time:
Thrusters 40/30kg
Pull-ups
DU's/SU's*3 (63-45-27)
(Cap 15')


14.02.17
EMOM 11':

C2B-Hold 5'' (+5'')
SU 55x (-5x)
if you pass out, take 1 min rest, then try to complete the last succesful round til the end.

WoD: Amrap 11':
11x KB-Swings 24/16kg
11x HRPUs
11x Goblet Squats 24/16kg


13.02.17
OTM 15':
1: 20x Bycycle Sit-ups
2: 20x rotational lunges
3: 15x KB-Swings 24/16kg

EMOM til death 15':
1x Burpee +1
1xSquat +1
15x SU
if you pass out, take 1 min rest, then try to complete the last succesful round til the end.


11.02.17
OTM 12':
1: 20-40x Dus / 90x SUs
2: 20-25x Squats
3: 5-10x Strict Pull-ups

WoD:
Every 5 minutes, for 25 minutes (5 sets):
20x Burpees
20x Sit-ups
(Last Round = ME Sit-ups)


10.02.17
4 Rds: OTM 40"on/20"off:
1: alt. Pistols / Squats
2: Floorpress 55/35lbs
3: Beatle / Sit-ups

OTM 16'
1: 10x KB-Halos 20/12kg
2: 8-12x Pull-ups (*C2B)
3: 15x Wallballs 20/14lbs
4: 50-70x Flutter Kicks


09.02.17
Strength:

Front Squat:
find 5 RM
(~15')

Amrap 20', Teams of 2:
20x alt. Pistols (on/off)
switch each round:
OH-MB-Hold (20/14lbs) - 10x G2O (15/10kg)
30x Russian Twist (20/14lbs) - OH-Plate-Hold (15/10kg)


08.02.17
OTM 14':
odd: 2x alt. Waiters Walk (25m) + 5x SDHP 24/16kg
even: 8x Spiderman Push-ups + 8x Jumping Squats

AMRAP 12':
8x OHS 40/25kg
8x V-ups
8x Burpees


07.02.17
OTM 12':
odd: 8-12x Box Jumps  60/50cm
even: 3x Clean & Jerk 60/40kg (5x Thrusters)

OTM 15':
1: ME DUs/SUs
2: 5x Strict Pull-ups + 10x Jumping Squats (Adv.: Tuck-Jumps)
3: 5x Dips + 10x HRPU (Adv.: 10x HR-Power-Push-ups)


06.02.17
OTM 14':
odd: 3x Power Cleans + 1 Squat Clean 60/40kg
even: 8x Hollow Rock + 16x Bicycle Sit-ups

WOD:
Amrap 14':
8x G2O 20/15kg
12x alt. OH-Lunges 20/15kg
25x DU's / 75x SU's


04.02.17
OTM 12':

1: 20-40x DUs/90xSUs
2: 20x Sit-ups
3: 10-12x Box-Jumps 60/50cm

WoD: AMRAP, 4 Rounds:
1' HRPU's
1' T2B
1' KB-Swings 24/16kg
1' Break


03.02.17
Deadlift:

8 reps with 55%
6 reps with 65%
4 reps with 75%
--> find your 3 RM
(15')

WoD:
Buy in: 20x Alt. KB-Lunges 24/16kg

3 RFT:
30x KB-Swings 24/16kg
20x Spiderman Push-up
10x Burpees
Cash-out: 20x Alt. KB-Lunges 24/16kg
(Cap 15')


02.02.17
OTM, 3 rds:

1: ME DU's/SU's
2: ME Plank
3: 30'' Goblet Squat 24/16kg

WOD: Amrap, ladder +1 - Teams of 2
5': Wall-Balls 20/14lbs - Sit-ups
5': Box Jumps 60/50cm - Push-ups
5': Dumbbell Jerk 2x35/2x25lbs - K2E
5': Thrusters 20/15kg - Burpees
5': KB-Swings 24kg/16kg - Pull Ups
(90 secs rest beetween stations)


01.02.17
OTM 10':

1: 30-40x Russian Twists 20/15kg
2: 10-14x OH-Lunges 20/15kg

WoD:
3 RFT:
Buy in: Sally
333x SUs/111x DUs
10x Thrusters 50/35kg
25x HRPUs
25x V-ups
(Cap 25')


31.01.17
Every 1,5' for 6 rds:
Beginner: 5x F-Squats 50/35kg --> go heavy
Adv.: 5x OHS 50/35kg --> go heavy

OTM 18':
1: 30'' Bar Hold + 5x Strict Pull-ups
2: 30'' Push-up Hold + (5-)10x Push-ups
2: 30'' Squat Hold + (10-)15x Squats


30.01.17
OTM 15':
1: 20x Jumping Squats (10-14x alt. Pistols)
2: 3x Man Makers 45/25lbs
3: 30'' L-Hold

Amrap, 3 rds:
1' Burpees
1' T2B
1' Row for cal (WB's)
1' Backsquats 60/40kg
1' Break
(15'' break beetween exercises)


28.01.17
OTM 20':
1: 15x T2B
2: 15x Ring-Rows
3: 15x Jumping Squats
4: 15x Push-ups

WoD, 3 RFT:
40x DU's / 120x SU's
30x Sit-ups
20x Burpees
(Cap 15')


27.01.17
Skill:  Hang Power Clean
Advanced: Complex: @60/40kg
2x Pause Clean Pull (mid tigh)
2x Hang Power Clean
1x S2O
(15')

WoD: Tabata 8x(20''on/10''off):
Front Squats 50/30kg
Push-Presses 50/30kg
DUs/ SU's/3
(~1' break beetween exercises)


26.01.17
OTM 10':
odd: ME Plank
even: 15x KB-Swings 24/16kg

Teams of 2:
Amrap 20'
Cindy (on/off)
5x Pull-ups
10x Push-ups
15x Squats


25.01.17
OTM 18':
1: 20-40x Dus /90x SUs
2: 4-6x Wallclimbs
3: 8-12x Burpees

FRAN:
21-15-9 reps, for time
Thrusters 40/30kg
Pull-ups
(Cap 15')


24.01.17
KB-Complex: @RX 24/16kg
2x Clean
2x F-Squat
2x Push-Press
(15')

WoD: OTM 15':
1: 8-10x over the Box Lunges 2x 35/25lbs
2: 5-8x HSPU
3: 30'' Hollow


23.01.17
Deadlift:
8 reps with 55%
6 reps with 65%
4 reps with 75%
--> find your 3 RM
(15')

Jumping HELEN:
3 RFT
111x DU's/333xSU's
21x KB-Swings 24/16kg
12x Pull-ups
[Cap 20']


20.01.17
OTM for 12 minutes:
1) 4-6x Wheels of Hell
2) 30'' Hollow
3) 8-12x Candlesticks

WOD:
5 RFT:
6x Push-Press 60/40kg
6x alt. F-Rack-Lunges 60/40kg
30x Sit-ups (25x V-ups)
(Cap 16')


19.01.17
Skill: OHS
series of 5 reps, go deep + control
(~15')

WoD:
Teams of 2, on/plank:
Amrap 16':
10x OHS 40/30kg
20x Box Jumps 60/50cm
40x Dus / 120x Sus


18.01.17
Skill/Strength:
Front Squat:
*Set 1 – 9 reps @ 50% of 1-RM
*Set 2 – 7 reps @ 65%
*Set 3 and so on--> find your 5 RM

Every 5 minutes, for 25 minutes (5 sets):
111x DU's/333xSU's (Run 500 Meters)
10x T2B
15x KB-Swings 24/16kg
(score: last Round: ME KB-Swings)


17.01.17
Every 2' for 6 rds: @60/40kg
2x Low Hang Clean
2x Mid Hang Clean
2x High Hang Clean

OTM 15':
1: 5-10x  Strict Pull-ups
2: 20x Air Squats (*10-14x Pistols/Candlesticks)
3: 6x weighted slow Good Morgings 24/16kg


16.01.17
3 Rounds:
30 seconds Dynamic of Push-Ups
Rest 30 seconds
30 seconds of T2B
Rest 30 seconds
30 seconds of L-Sit or L-Sit Progression
Rest 30 seconds

WOD: AMRAP, 4 rds:
1' Box-Jumps
1' SDHP 35/25kg
1' L-Raises (on Bar)
1' Burpees
1' Break


14.01.17
OTM 12':
1: 7-10x A-V Shoulder ABC
2: 5x Clean 60/40kg (15x SDHPs 32/24kg)
3: 20-25x Squats

WOD: AMRAP 4 Rounds:
1' Medball Cleans 20/14lbs
1' Push-Press 40/30kg
1' Sit-ups
15'' beetween exercises


13.01.17
OTM 12':
1: 8-12x Box-Jumps 60/50cm
2: 8-12x Burpees
3: 8-12x Pull-ups

WoD:
Every 5 minutes, for 25 minutes (5 sets):
111x DU's/333xSU's
25 Push-Ups
(last round ME Push-ups = score)


12.01.17
OTM 8':
odd: ME Plank
even: 15x T2B

WOD:
For Time, Teams of 2 (on/off):
100x Kettlebell Swings 32/24kg
300x SU`s  + Squathold
100x Barbell Thrusters 20/15kg
300x SU`s  + Squathold
80x Burpees
300x SU`s  + Squathold
100x Barbell Thrusters 20/15kg
300x SU`s + Squathold
100x Kettlebell Swings 32/24kg
(CAP 35')


11.01.17
Complex:
Amrap, 2 rds:
1' Strict Pull-Ups
1' Rest
1' Strict Mixed-Grip Pull-Ups
1' Rest
1' Strict Chin-ups
1' Rest
If you’re using assistance, use the same level of assistance for every set.

WOD: Amrap 16':
1': Burpees
1': Manmakers 2x45/25lbs
1': KB-Taters 24/16kg
1': Break


10.01.17
OTM 10':
odd:
5x Strict Pull-up
5x Chin up
(if completed +1 each)
even:
5x KB-Swings both arms
5x Right
5x Left
@24/16kg

WoD:
10 Rounds:
30'' Burpees
Rest 30 seconds
30'' Thrusters 40/30kg
Rest 30 seconds


09.01.17
OTM 12':
1) 8-12x Floor Press 55/35lbs
2) 15x T2B
3) 8-12x Box-Jumps 60/50cm

WoD:
21-15-9 reps for time of:
Clean 60/40kg
Ring dips
[Cap 15']


07.01.17
OTM 15':
1: 15x Sumo Deadlift Highpulls 32/24kg
2: 10x Slow Leg Raises
3: 8-10x Box Jumps 60/50cm

WOD: 5RFT:
15x HRPUs
15x Goblet squats 24/16kg
40x Double unders / 120x Single unders
(Cap 16')


05.01.17
OTM 10':
odd: 20x Squats (*10-14x alt. Pistols)
even: 5-8x HSPUs

AMRAP, Teams of 2, 2 Rounds (on/Plank)
1,5' Row for Cal
1,5' F-Squats 2x45/25lbs
1,5' Burpees
1,5' T2B
1,5' KB-Press 24/16kg
30'' Break beetween stations


04.01.17
OTM 15':
1: 15-20x HollowRocks
2: 6-8x Burpee-Pull-ups
3: 8-12x Box-Jumps 60/50cm

Amrap 15':
111x DUs/333x SUs
20x Squats
20x K2E
20x Russian Twists 20/14lbs


03.01.17
OTM 12'
odd: 5x KB-Swings both
5x KB-Swings right
5x KB-Swings left
even: 20-40x Dus/90x SUs

OTM 15', Teams of 2:
1) 8-10x Partner Push-ups
2) 16-20x Partner Sit-ups
3) 16-20x Partner Thrusters 20/14lbs


02.01.17
OTM 15':
1) 30'' L-Sit
2) 10-14x alt. Lunges 24/16kg
3) 8-12x Burpees

Amrap 10', ladder+1:
1x Hang Power Clean 50/35kg (+1)
1x Front Squat 50/35kg (+1)
1x Shoulder to Overhead 50/35kg (+1)


31.12.16
BOOOOOM!


30.12.16
AMRAP 5':
5x F-Squats 40/30kg
5x Push Presses 40/30kg
Rest 4'
AMRAP 5':
15 Kettlebell Swings 24/16kg
15 Push-Ups


29.12.16
Strength:
find your 3-5 RM Deadlift
[15']

WoD: AMRAP, Teams of 2:
dynamic/static
RX @ 20/14lbs & 24/16kg
2' Medball-Push-ups
2' Wallballs
2' Russian Twists
(while Teammate: OH-Hold 20/15kg)
2' Break
2' KB-Presses
2' KB-Swings
2' KB-Lunges
(while Teammate: Squat-Hold 20/15kg)


28.12.16
OTM 10':
1: 5x F-Squats 60/40kg
2: 8-12x Body Change Push-ups

WoD: AMRAP: 1,5'on/30''off, 2 rds:
#1 DB-Thrusters 2x45/25lbs
#2 Leg Raises
#3 Dips
#4 Row for Cal
#5 KB-Swings 24/16kg
score: reps


27.12.16
Every 2' for 6 rounds
3x Front Squat 50/35kg
3x Push-Press 50/35kg
3x Thruster 50/35kg

Amrap 7':
10x Burpees
30x Russian Twists 20/14lbs
2' Break
Amrap 7':
10x K2E
30x DUs


24.12.16
🎄


23.12.16
CHOOSE lift (a) or work (b).:
a. Clean + Jerk
b. OTM 14':
odd: 8x-12x Bulgarien Split Squats
even: 8-12x T2B

Amrap 12'
Buy in: 50x Dus/150xSUs
CHOOSE your ladder – build (A) or burn (B) :
A: KB-Push-Press +2
Weighted Lunges +2
B: HRPUs +2
Lunges +4


22.12.16
OTM 12':
odd: 20-40x Russian Twists 15/10kg
even: 8-12x HRPUs

WoD: AMRAP 16'
Teams of 2 (on/off):
Choose A) or B)
A) weight:
20x KB-Swings 24/16kg
10x Strict Pull-ups
5x F-Squats 60/40kg
B) Bodyweight:
25x DU's/ 75x SU's
25x Sit-ups
25x Squats


21.12.16
Choose FRAN or ANNIE:
"FRAN":
21-15-9 reps, for time:
Thrusters 40/30kg
Pull-ups
(Cap 15')

"ANNIE"
50-40-30-20-10 reps for time:
Sit-ups
DU's
(Cap 15')


20.12.16
Strength:
Every 2' for 7 rds:
5x Thrusters
go heavy --> to 5 RM

OTM 15':
1) 30'' Goblet Squat Hold 24/16kg
2) 10x Ring Push-ups
3) 15x V-ups


19.12.16
A: OTM 12':

odd: 2x turkish get up 24/16kg
even: 8x alt DB- C+J + 8x alt. DB-Snatches 45/25lbs

B: Wod:
Amrap 12', ladder +1
3x Pull-ups (+1)
3x Front Squats (+1) 60/40kg


16.12.16
3 Rounds for time:
21x Dumbbell snatch, right arm 35/25lbs (KB @16/12kg)
21x Strict Pull-ups
21x Dumbbell snatch, left arm 35/25lbs
21x Strict Pull-ups
*The snatches are squat snatches.
(Cap 20')


15.12.16
Strength: Deadlift:
--> find your 5 Rep Max

WoD:
AMRAP 20', Teams of 2:
you go - i go
8x Wallballs 20/14lbs
8x HRPUs
8x T2B
after round 1: 1x Burpee each
after round 2: 2x Burpees each
...


14.12.16
A) EMOM for 7':
5x F-Squat 60/40kg
(* 3-4x Hang-Squat Clean 60/40kg)
B) EMOM for 7':
8x Pull-ups

WOD: A) AMRAP 6'
12x Wallballs 20/14lbs
12x KB-Swings 24/16kg
3' Break
B) AMRAP 6'
12x Box-Jumps 60/50cm
12x Leg Raises


13.12.16
Every 1,5' for 6 rounds: (RX @ 50/30kg)
5x OHS

WoD: "Tabata Something Else"
8x20''on/10''off
8x Pull-ups
8x Push-ups
8x Sit-ups
8x Squats
There is no rest between exercises.


12.12.16
OTM 12':
odd: 5x Hang Power Clean 60/40kg / 15x SDHPs 32/24kg
even: 5-10x Strict Pull-ups

WoD: AMRAP, 5 rds, 40''on/20''off:
1: Sit-ups
2: Wallballs 20/14lbs
3: Renegade Rows 45/25lbs


10.12.16
OTM 18':
1: 20-40x DU's / 90x SU's
2: 5-10x Strict Pull-ups
3: 8-10x Boxjumps 60/50cm

WoD: Amrap, 4 Rounds:
1' KB-Swings 24/16kg
1' T2B
1' HRPU's


09.12.16
♥ = Burpees
♠ = Push-ups
♦ = Squats
♣ = Sit-Ups
Joker = Freilos


07.12.16
Every 2 minutes, for 10 minutes (5 sets):
Push Press x 3-5 reps
Goal is to find today’s 5-RM. If you get 5 successful reps, move up on the next set.

WoD: OTM 16'
1: Row 200/150 Meters // 40x Dus (90x Sus)
2: 14x Alternating Reverse Lunges with DBs 45/25lbs
3: 5-10x Handstand Push-Ups
(3-4x Wallwalks)
4: 30'' Goblet-Squat-Hold 24/16kg


06.12.16
OTM 18':
1: 2x alt. Turkish get ups
2: ME diagonal Plank
3: 5-7x inverted Burpees /w handstand

WoD: EMOM til Death 13', ladder +2
2x HRPUs (+2)


05.12.16
OTM 10':
odd: ME Pull-ups
even: ME Sit-ups

WoD:
Amrap 12':
40x Dus / 120x SU's
20x V-ups
10x Thrusters 40/30kg


02.12.16
OTM 15':
1: 20-40x Dus/90x SUs
2: 6-8x Burpee-Pull-ups
3: 8-12x Box-Jumps 60/50cm

WOD:
Amrap 10':
5x Deadlifts 100/60kg
10x T2B
20x lateral Jumps over Bar


01.12.16
OTM 12':
1: 8-10x Box-jumps 60/50cm
2: 8-10x Strict Pull-ups
3: 8-10x KB-Taters 24/26kg

Teams of 2, Amrap 18' (on/off):
10x Wheels of Hell
10x Thursters 50/35kg
20x Burpees over the Bar


30.11.16
OTM 8':
1: 8-12x Burpees
2: ME Hollow
Break 2'
OTM 8':
1: 15x Wallballs 20/14lbs
2: ME Plank (*weighted)

Amrap 10':
5x Squat Clean + Jerk 50/30kg / (sc.: 5x Thrusters 50/30kg)
30x DU's / 90x SU's


29.11.16
EMOM 11':
C2B-Hold 5secs (jede Runde +5 secs)
SU 55x (jede Runde -5 reps)
if you pass out, take 1 min rest, then try to complete the last succesful round til the end.

OTM 12':
1: 3-5x Power Cleans 60/40kg/ (sc.: 12-15x SDHPs 32/24kg)
2: 8-12x Push-ups (*weighted)
3: 15-20x Sit-ups


28.11.16
OTM 15':
1: 15x Shoulder ABC "V" 2x2,5/1,25kg
2: 15-20x Sit-ups
3: 20x Squats

WoD: Tabata 8x 20''on/10''off
1: Strict Press 40/30kg
2: V-ups
2: Russian Twists 20/14lbs


26.11.16
OTM 12':
odd: 4-5x Wheels of Hell
even: 8-12x Burpees

3rds for time:
1' Wallballs 20/14lbs
1' SU/DU
1' DB-Snatch 45/25lbs
1' Sit-ups
1' KB-Lunges 20/12kg
1' break


25.11.16
Strength/Skill, 15':
find your 3-5 RM Clean

WoD:
Amrap 2 rounds:
1,5' HRPUs
1,5' Sit-ups
1,5' Row for cal
1,5' KB-Swings 24/16kg
1,5' Tire Flips
1,5' Break
10'' Break beetween exercises


24.11.16
OTM for 10':
odd: 6-10x alt. Kneeling Halos 20kg/12kg
even: 16-20x Russian Step ups 60/50cm

WoD:
A: Amrap 9', you go i go:
6x Pull-Ups / Jumping PUs
6x T2B
6x Wallballs 20/14lbs
3' Break
B: Amrap 9', you go i go:
6x Push-Press 40/30kg
6x alt. Front-Rack Lunges 40/30kg
6x V-ups


23.11.16
- Sally

Strength:
find your 5 RM Deadlift
(15')

WoD: For time:
12-11-…-2-1x Burpees
1-2-…-11-12x V-ups
5x Squats beetween Rounds
(Cap 18')


22.11.16
Bear Complex, Every 4' for 5 Rds:
7 sets of the following sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

OTM 12':
1) 8-12x Floorpress 55/35lbs
2) 15-20x Jumping Squats
3) 15x T2B


21.11.16
OTM 15':
1: 6-8x Good Mornings 20/15kg
2: 8-12x HRPUs (*weighted)
3: 15x Wallballs 20/14lbs

10' Amrap:
5x Burpees
10x Push-Presses 40/30kg
20x KB-Lunges 24kg/16kg


19.11.16
OTM 10':
odd: 3-5x Clean + Jerk 50/30kg
even: 5-8x Strict Pull-ups

WoD:
4 RFT:
20x KB-Swings 24/16kg
30x HRPUs
40x Squats
(Cap 20')


18.11.16
OTM 12':
odd: 6-8x Good Morgings 20/15kg
even: 6-8x Strict Pull-ups

WoD:
3 RFT:
333xSUs/111xDUs
49 push-ups
49 sit-ups
49 squats
rest exactly 2'
(Cap 30')


17.11.16
OTM 12':
odd: 3x Clean + Jerk 70/45kg
even: 15x V-ups

WoD, Teams of 2:
AMRAP 16' (on/off):
20x Partner Sit-ups 20/14lbs
20x Over the Box Lunges 35/25lbs
20x Partner Thrusters 20/14lbs
20x HRPUs


16.11.16
OTM 12':
odd: 15-20x Hollow Rocks
even: 20-40x DU's (90x Sus)

WoD: AMRAP 12':
1': Over the Box Lunges 2x 35/25lbs
1': T2B
1': HRPU's
2': Over the Box Lunges 2x 35/25lbs
2': T2B
2': HRPU's
3': Burpees


15.11.16
Strength:
find your 5 RM F-Squat
(15')

WoD:
OTM 15':
1: 10x alt. OH-Lunges 30/20kg + 3x Burpees
2: ME Plank
3: 8-12x Ring Dips


14.11.16
OTM 12':

odd: 5-8x Pull-ups (*C2B, ** Muscle-ups)
even: 20x Parnter Thrusters 20/14lbs

WOD: OTM 15':
1: 15x SDHP 32/24kg
2: 5-8x HSPUs
3: 20-40x Dus /  90x Sus


12.11.16
OTM 12':

1: 10x KB-Halos 20/12kg
2: 5-8x HSPUs
3: Boxjumps 60/50cm

5 RFT:
Buy in: 10 KB-Taters 24/16kg
20x KB-Swings 24/16kg
10x Goblet Squats 24/16kg
10x Burpees
10x Leg raises
Cash out: 10 KB-Taters 24/16kg
(Cap 20')


11.11.16
OTM 12':
odd: 3x Manmakers 45/25 lbs
even: 40'' Flutter Kicks

WoD, for time:
50x DUs/150xSU's
40x Sit-ups
30x Pullups
20x F-Squats 60/40kg
10x Jerks 60kg/40kg
5x Pull-ups (*5x Muscle-ups)
(Cap 15')


10.11.16
EMOM for 7': (RX @ 50/30kg)
Minute 1: 7x Thrusters
Minute 2: 6x Thrusters
Minute 3: 5x Thrusters
Minute 4: 4x Thursters
Minute 5: 3x Thrusters
Minute 6: 2x Thrusters
Minute 7: MAX Thrusters

WoD: Teams of 2
Amrap 14', dynamic - static:
5x Burpees over Plank
10x T2B - Goblet Squat Hold 24/16kg
20x KB-Swings 24/16kg - Hollow


09.11.16
OTM 12':
odd: 10x alt. Lunges + 10x Squats
even: 10x T2B + 5x Pull-ups

EMOM til 💀 for 16':
1x Burpee (+1)
1x V-up (+1)
10x DUs / 20x SUs


08.11.16
4 Rds: OTM 40"on/20"off:
1: alt. Pistols / Squats
2: KB - Windmills 16/12kg
3: Beatle / Sit-ups

OTM 16'
1: 10x KB-Halos (Around the Head) 20/12kg
2: 8-12x Pull-ups (*C2B)
3: 15x Wallballs 20/14lbs
4: 50-70x Flutter Kicks


07.11.16
Strength:
5 RM Deadlift

WoD: Tabata 8x(20"on/10"off)
- Floorpress 2x55/35lbs
- Goblet Squats 32/24kg
- T2B


05.11.16
Every 2' for 5 Rounds:
#1; 2': 8x Clean 60/40kg
#2; 2': Practice DU's/SU's

WoD: AMRAP, 3 Rounds:
1': Push-ups
1': Renegade Rows 45/25lbs
1': Jumping Squats


04.11.16
OTM 15':
1: 10-12x Box Jumps 60/50cm
2: 40x Russian Twists 20/14lbs
3: 45'' Wallsit
[stop movements to get at least a 15'' break if neccessary]

WoD:
3 x RFT:
8x Thrusters 50/35kg
16x Sit-ups
24x Lateral Jumps over Bar
CashOut:
ME DU's
(Cap 12', score DU's, SU/3)


03.11.16
Teams of 2, AMRAP 15':

(You go - I go)
7x Wallballs 20/14lbs
7x T2B
7x KB-Swings 24/16kg


02.11.16
OTM 15':

1: 8-12x Floorpress 2x55/35lbs (24/16kg)
2: 8x-12x Pull-ups
3: 45'' Hollow

WoD: 4 Rounds for time:
10x Bupees
10x V-ups
10x alt. Snatches 24/16kg (55lbs/35lbs)
Cashout: ME Burpees
[Cap 10']


01.11.16
Restday


31.10.16
OTM 15', 40''on/20''off:

1: Box-Jumps 60/50cm
2: Dips
3: KB-Swings 24/16kg

AMRAP 10':
11x Sit-ups
22x Squats
33x DU's / 99x SU's


29.10.16
WOD A:

OTM 14':
odd: 4x Clean + Jerk 60/40kg (sc.: 4x F-Squat + S2O)
even: 15x T2B

WOD B:
AMRAP 6':
5x Burpees
10x Pull-ups
2' Break
AMRAP 6':
10x Wallballs 20/14lbs
10x Sit-ups


28.10.16
Skill/Strength:

F-Squats/OHS
serries of 5 reps
[15']

WoD:
AMRAP, 3 Rds:
1' KB-Presses 24/16kg
1' Leg Raises
1' SDHPs 35/25kg
1' Break


27.10.16
Teams of 2: on/off

Every Minute on the Minute for 30' til death:
5x Pull-ups
10x Push-ups
15x Squats
[* if no break needed til minute 21:
start minute 21 with +1 and so on --> ladder +1:
5x pull-ups +1
10x push-ups+1
15x Squats +1 ]


25.10.16
OTM 8':

odd: 30'' Handstand Hold (sc.: Headstand Hold/Bands/Bench)
even: 15x  Sit-ups (*weighted)

OTM 16':
1: 15x HRPU's (*weighted)
2: 15x Wallballs 20/14lbs
3: 15x T2B
4: 10-14x alt. KB/DB-Lunges 2x 24/16kg


24.10.16
Tabata: 8x 20''on/10''off

1: Pull-ups
2: KB-Swings 24/16kg
3: Sit-ups
4: Burpees


21.10.16
Strength: F-Squats

warm-up:
1x ~50% 10reps
2x ~75% 8 reps
--> find your 5 RM F-Squats
Break 1-2' beetween sets

Amrap 12':
10x Burpees
 20x Sit-ups
30x DU's / 90x SU's


20.10.16
Strength:

DL warm-up:
1x 50% 10reps
2x 75% 8 reps
--> work yourself up to 5 heavy DLs:
5x Deadlift 120/85kg
Break 1-2'

Amrap 15': (on/rope jump)
5x Push-Press 50/35kg
10x Burpees over Bar
15x V-ups


19.10.16
WoD A: OTM, 6 rds, 40''on/20''off:
1:  alt. DB-Snatches 45/25lbs
2: Over  the Box Jumps 60/50cm
3: K2E

WoD B:
AMRAP 4':
4 Strict Pull-Ups
8x Push Presses 40/30kg
Rest 4'
AMRAP 4':
15 Kettlebell Swings 24/16kg
15 Push-Ups


18.10.16
WoD1: OTM 10':

1: 20-40x DU'S/ 90x SU's
2: 15-20x Hollow Rocks

WoD2: OTM 16':
1: 4x Wheels of Hell
2: 8x F-Squats 60/40kg (*5-8x Squat Cleans 60/40kg)
3: 8-12x Pull-ups
4: 8-12x HRPUs (*weighted)


17.10.16
WoD A:
OTM 6', 40''on/20''off

1: Sit-ups
2: HRPU's

WoD B:
AMRAP, Teams of 2, 3 rds:
(dynamic - static)
1: 2' Goblet Squats 24/16kg (DBs) - OH-Hold 15/10kg
2: 2' T2B - Squathold 15/10kg
3: 2' Burpees - weighted Plank 15/10kg
20'' Break beetween Stations


15.10.16
OTM, 4 rds: 40''on/20''off

1: SU's/DU's
2: Pull-ups
3: KB-Swings

AMRAP, 3 rds:
1' alt. OH-Lunges 15/10kg
1' T2B
1'  Renegade Rows 45/25lbs
1' Break


14.10.16
OTM, 4 rds:

1: ME MB-Wallsit 20/14lbs
2: 8-12x Bar Leg Raises @2021
3: 8-12x Burpees
4: 8.12x Ring Dips

WoD: AMRAP 12':
Buy in: -Sally
40x DU's / 120x Sus
20x KB-Swings 24/16kg
20x Squats


13.10.16
OTM 12:
1: 5x Thrusters 50/35kg
2: 8-10x Burpees
3: 45'' SU's/DU's

WoD: Teams of 2 (on/off)
A: Amrap 6', you go - i go:
6x KB-Swings 24/16kg
6x Sit-ups
6x Goblet Squats 24/16kg
2,5' Break
B: Amrap 6' you go - i go:
6x Pull-ups
6x alt. MB-Lunges 20/14lbs
6x Wallballs 20/14 lbs


12.10.16
WoD A:

OTM: 12':
odd: 15-20x Sit-ups
even: 12-16x alt. Renegade Rows 45/25lbs
2' Break

WoD B:
: for time: 21-15-9 reps
Thrusters 40/30kg
Pull-ups
[Cap 14']


11.10.16
OTM 9':

1: 5-8x HSPUs
2: 3x Man Makers 2x 45/25lbs
3: 8-12x Leg Raises

WoD: OTM 16':
1: 6-10x Pull-ups (* C2B)
2: 8-12x alt. Lunges (*weighted)
3: 8-12x Push-ups (*weighted)
4: Row 8-12 / 6-10 cal


10.10.16
WoD1:

OTM 12':
odd: Complex:
4x Thrusters
3x F-Squat
2x Push-Press
RX @50/35kg
even: Break

WoD2:
EMOM til death for 12', ladder:
1: 6x Strict Pull-ups (+1)
2: 12x KB-Swings 24/16kg (+2)


07.10.16
Tabata: 8x20''on/10''off

1) Pull ups
2) DB-Snatches 24/16kg
3) DU's / SU's/3
[Break beetween exercises]

Technique:
Bear Complex:
A) 4' warm up find starting weight
B) Every 4', 4 rounds:
7 sets of the following sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press


06.10.16
AMRAP, Teams of 2:

Buy in for one Teammate @ every round:
choice: Run 500m or 111x DUs (333x SUs)
5' ME HRPUs (after Buy in --> on/off)
5' ME T2B (after Buy in --> on/off)
5' ME Wallballs (after Buy in --> on/off)
5' ME V-ups (after Buy in --> on/off)
1,5' break beetween exercises


05.10.16
Amrap: 3 rds:

1': S2O 50/35kg
1': V-ups
1': F-Squats 50/35kg
1': Superman
1' Break


04.10.16
Regular:

OTM 15':
1: 15x SDHPs 32/24kg (*5x Power Cleans 60/40kg)
2: 8-12x Pull-ups
3: 20x Squats (*20x Jumping Squats)

Cardio:
Tabata: 6x 30''on/10''off
1) Sit-ups
2) Lunges
3) SDHP 20/12kg


03.10.16
Regular:
AMRAP 12':
Every 4': 10x Burpees
6x G2O
12x alt. OH-Lunges

Every 2 minutes for 20 mins:
3 Muscle ups (sc.: C2B, PUs)
5 Power Cleans 80/60kg
7 Burpees
or
"Macho Man"
On the minute for as long as possible:
3 Power Cleans
3 Front Squats
3 Jerks
Dudes:  80/60kg
Chicks:  60/45kg


30.09.16
Regular:

EMOM til death for 7':
6x T2B (+2)
Break 2,5'
EMOM til death for 7':
6x Burpees (+2)

Advanced:
"Hulk Hogan"
Every 2 minutes for 20 mins:
3 Muscle ups (sc.: C2B, PUs)
5 Power Cleans 80/60kg
7 Burpees
or
"Macho Man"
On the minute for as long as possible:
3 Power Cleans
3 Front Squats
3 Jerks
Dudes:  80/60kg
Chicks:  60/45kg
(Cap 20')


29.09.16
EMOM (2' intervall), 20' til death:

Teams of 2 (on/off), ladder+2
4x Dips (+2)
4x V-ups(+2)
4x alt. DB/(KB)-Snatches 45/25lbs (+2)
4x Burpees (+2)
if you pass out, take 1 intervall rest, then try to complete the last succesful round til the end.


28.09.16
Amrap 10':

20x DU's/60x SU's
10x unbroken KB-Swings 24/16kg
20x Sit-ups
10x unbroken Push-ups


27.09.16
Regular:

OTM 15':
1: ME Plank
2: 5-10x Towel Pull-ups
3: 5-8x F-Squats 60/40kg

Cardio:
OTM: 4 rds, 45''on/15''off
1: Burpees
2: Squats
3: Towel Ring Rows
4: Leg-Raises
5: Thrusters 20/15kg


26.09.16
Regular:

Tabata: 8x20''on/10''
1) Dips
Break
2) KB-Lunges 24/16kg
Break
3) Burpees

Technique:
AMRAP 8':
60/40 kg deadlifts, 10 reps
15 box jumps, 60/50cm
80/60 kg deadlifts, 15 reps
15 box jumps, 60/50cm
100/70 kg deadlifts, 20 reps
15 box jumps, 60/50cm
120/80 kgkg deadlifts, 25 reps
15 box jumps, 60/50cm
140/90 kg deadlifts, 30 reps
15 box jumps, 60/50cm
160/100 kg deadlifts, 35 reps
15 box jumps, 60/50cm


24.09.16
Cardio:

For time:
70 x DU/210x SU
60x Mountain Climbers
50 x Lunges
40 x Squats
30 x Push-Press 20/15kg
20 x Pull-ups
10x Burpees
(cap 15')

Regular:
Amrap 14':
Buy in: 50x Squats
15x KB-Swings 24/16kg
15x Sit-ups
15x Push-ups


23.09.16
Regular:

Amrap 12'
6x Deadlift 80/55kg
12x Push-ups
18x Squats

Technique
AMRAP 8':
60/40 kg deadlifts, 10 reps
15 box jumps, 60/50cm
80/60 kg deadlifts, 15 reps
15 box jumps, 60/50cm
100/70 kg deadlifts, 20 reps
15 box jumps, 60/50cm
120/80 kg deadlifts, 25 reps
15 box jumps, 60/50cm
140/90 kg deadlifts, 30 reps
15 box jumps, 60/50cm
160/100 kg deadlifts, 35 reps
15 box jumps, 60/50cm


22.09.16
Amrap 15':

Teams of 2, On/Plank:
10x F-Squats 50/35kg
20x Box Jumps 60/50cm
30x Sit-ups


21.09.16
AMRAP: 6'

2x Wallballs 20/14lbs +2
2x KB/DB-Snatches 24/16kg +2
increasing Ladder: 2-4-6-8-...
2' Break
AMRAP: 6'
Buy in Run 500m/333x SU's
2x Push-ups +2
2x Air-Squats +2
increasing Ladder: 2-4-6-8-...


20.09.16
OTM 12':

1: 15x DB-Snatches Right 45/25lbs
2: 6-10x  Strict Pull-ups
3: 15x DB-Snatches Left 45/25lbs
4: 10-14x OH-Lunges 20/15kg

Cardio:
Amrap:
1': Sit-ups +1 & 10x SU's
1': Squats +1 & 10x' SU's
2': Sit-ups +1 & 10x SU's
2': Squats +1 & 10x' SU's
3': Sit-ups +1 & 10x SU's
3': Squats +1 & 10x' SU's
15'' break beetween rounds, finish SU's if started


19.09.16
3 x RFT:

7x Thrusters 50/35kg
14x Spiderman Push-ups
21x Lateral Jumps over Bar
CashOut:
ME DU's
(Cap 12', score DU's, SU/3)

Technique:
Joshua Whitaker
3 rounds for time
35/25x pound Dumbbell snatch, 21 reps, right arm
21x L Pull-ups
35/25x pound Dumbbell snatch, 21 reps, left arm
21x L Pull-ups
The snatches are full squat snatches.
(Cap 25')


16.09.16
Amrap 6':

5x Thrusters 50/35kg
5x Burpees over Bar
2' Break
Amrap 6':
10x T2B
10x KB-Swings 24/16kg

Technique:
AMRAP 8' minutes:

30 Powercleans 40/25
90 Double unders
20 Powercleans 60/40
60 Double unders
10 Powercleans 80/55
30 Double unders
AMRAP Powercleans 80/55


15.09.16
Amrap, 3 rds, Teams of 2

(dynamic  -  static)
1,5' Goblet Squats -  Plate-OH-Hold 15/10kg
1,5' Pull-ups  -  Gobletsquat-Hold 24/16kg
1,5' KB-Swings 24/16kg  -  C2B-Hold
1,5' Break
(Teammates can always switch roles)


14.09.16
Tabata: 8x 20''on/10''off

1: Wallballs 20/14lbs
1' Break
2: Sit-ups
1' Break
3: DU's


13.09.16
Regular:

OTM 15':
1: 5x Strict Press 50/35kg
2: 12-15x T2B/K2E/K2C
3: 20-25x Squats

Cardio:
AMRAP, 2 Rds:
#1 1,5' Sit-ups
#2 1,5' Lunges
#3 1,5' Jumping Jacks
#4 1,5' Row for cal (Burpees)
#5 1,5' K2E
1,5' Break
(15'' beetween exercises)


12.09.16
Teams of 2

Amrap, 5 rds, 45''on/15''off, you go - i go:
1: 5x KB-Swings 24/16kg
2: 3x Pull-ups
3: 1x Burpee

Technique:
AMRAP 8' minutes:
30 Powercleans 40/25
90 Double unders
20 Powercleans 60/40
60 Double unders
10 Powercleans 80/55
30 Double unders
AMRAP Powercleans 80/55


09.09.16
AMRAP 12':

8x Burpees
12x OH-Lunges mit Plate 20/15||15/10kg
40x DU's/120x SU's

Technique:
"14.1", Amrap 10':
30x Dus / 90x SUs
15x Power Snatches 35/25kg


08.09.16
Teams of 2

A) Amrap 8', you go - i go:
6x Pull-Ups / Jumping PUs
6x T2B
6x Wallballs 20/14lbs
3' Break
B) Amrap 8', you go - i go:
6x Push-Press 40/30kg
6x alt. Lunges 40/30kg
6x Burpees

Technique:
Amrap 10', "14.1":
30x Dus / 90x SUs
15x Power Snatches 35/25kg


07.09.16
AMRAP 10'

Buy in: Sally
10x HRPUs
10x Sit-ups
10x KB-Swings 24/16kg


06.09.16
Regular:

OTM 14':
1: 4x S2O 60/40kg + 4x Wheels of Hell
2: 4x Shuffle Run

Cardio:
OTM 18':
1: 15x Wallballs 20/14lbs
2: 10-12x Burpees
3: Practice DU's/SU's


05.09.16
Tabata: 8x 20''on/10''off

1: Wallballs 20/14lbs
2: KB-Swings 24/16kg
3: Burpees

Technique:
"14.1", Amrap 10':
30x Dus / 90x SUs
15x Power Snatches 35/25kg


02.09.16
AMRAP, Teams, 5' on/2' off

#1 5' Row for cal
#2 5' Sit-ups
#3 5' Wallballs 20/14lbs
#4 5' KB-Swings 24/16kg
#5 5' HRPU's

Technique:
"13.2", AMRAP 10'
5x S2O 52,5/35kg
10x Deadlift 52,5/35kg
15x Box-Jumps 60/50cm


01.09.16
Teams of 2 (on/off)

4 RFT:
500m Partner Medball Run 20/14lbs
40x Wallballs 20/14lbs
40x KB-Swings 24/16kg
40x Pull-ups
[Cap 25']


31.08.16
For Time:

Buy in: Run 500m
3 RFT:
20 Kettlebell Swings 24/16kg
10x Burpees
10x HSPUs or L-Seated Dumbbell Press
Cashout: 500m Run
[Cap 18']


30.08.16
Regular:
OTM 12':

1) 12-15x HRPU's (Adv.: weighted if needed)
2) 15-20x Jumping Squats
3) 15x T2B

Cardio:
Every 5' for 5 Rounds:
500m Run
25x Push-ups
(last round ME Push-ups)


29.08.16
Regular:
10' Amrap:
10x Push-Presses 40/30kg
20x KB-Lunges 20kg/12kg
30x DU / 90 SU

Technique:
"13.2", AMRAP 10'
5x S2O 52,5/35kg
10x Deadlift 52,5/35kg
15x Box-Jumps 60/50cm


26.08.16
Regular:
Amrap 3 rds:

1' Box Jumps 60/50cm
1' Pull-ups
1' Bicycle Sit-ups
1' Push-Press 40/30kg
1' Break

Technique:
AMRAP 8':
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.


25.08.16
AMRAP 13':

Teams of 2, you go - i go:
8x V-ups
8x Push Press 50/35kg
8x SDHP 50/35kg


24.08.16
A: Amrap 7':

10x Wallballs 20/14lbs
30x Russian Twists 20/14lbs
2' Break
B: Amrap 7':
10x T2B
30x DU's


23.08.16
OTM 18':

1: 5-10x Strict Pull-ups
2: 15-20x Sit-ups
3: 3x Clean + Jerk 60/40kg

Cardio:
OTM 18':
1: 20x Squats
2: 20-30x Ring Leg Extensions
3: 50'' ME DU's/SU's


22.08.16
Buy in: 20x Alt. KB-Lunges 24/16kg

3 RFT:
30x KB-Swings 24/16kg
20x Push-ups
10x Burpees
Cash-out: 20x Alt. KB-Lunges 24/16kg
(Cap 15')

Technique:
Amrap 14': (Open 15.3)
7x Muscle-Ups
50x Wall-Ball Shots 20/14lbs
100x Double-Unders


19.08.16
4 RFT:

1' Burpee Boxjumps 60/50cm
1' Thrusters 50kg/35kg
1' Burpee-Pull-ups
1' Break

Technique:
For Time:
8-1x Power Snatch
5x Burpees
8-1x Power Clean
5x Burpees
8-1x Push-Jerk
5x Burpees
(Cap 15')


18.08.16
"Mount EVEREST", AMRAP (on/off):

"Base Camp"
3 min amrap
Mountain Climbers/10
"Camp 1"
3 min amrap
Box Jumps 60/50cm
"Camp 2"
3 min amrap
Max Lunges 40/30kg (bar on back)
"Camp 3"
3 min amrap
Max Thrusters 40/30kg
"Camp 4"
3 min amrap
Max Strict Pull-ups
"Summit"
3 min amrap
Max burpees


17.08.16
Amrap, 3 rounds: Teams of 2 (on/rope)

2' Row for Cal
2' KB-Swings 24/16kg
2' Pull-ups
2' Box-Jumps 60/50cm
2' V-ups
2' Break


13.08.2016
7 RFT:
10x Boxjumps
5x Burpees
25x DU/75x SU
(Cap 15')


12.08.2016
FRAN
21-15-9
Thrusters 40/30kg
Pull-ups
(Cap 15')


11.08.2016
Teams of 2:
Buy in:
"Karen", For Time (on/off):
150x Wall-Ball Shots 20/14lbs

"Barbara", 5 RFT (on/off):
20x Pull-ups
30x Push-ups
40x Sit-ups
50x Squats
(Cap 30')


09.08.2016
OTM 15':
1: 15x T2B
2: 15x KB-Swings 24/16kg
3: 10-15x HRPU's


08.08.2016
Tabata 8x20''on/10''off
1: Dips
2: KB-Swings 24/16kg
3: DU's (worst+best round)


06.08.2016
10-9-8-7-6-5-4-3-2-1-0 Burpees
0-1-2-3-4-5-6-7-8-9-10 V-ups
Beetween each round 20x DU/ 60x SU
(Cap 20')


05.08.2016
“Air Force”
EMOM: 4x burpees (scaled 2-3x Burpees)
20x Thrusters 40/30
20x Sumo deadlift high pulls 40/30
20x Push Jerks 40/30
20x OH Squats 40/30
20x Front squats 40/30
[Cap 20']


04.08.2016
AMRAP 9', you go - i go:
In Pairs – alternate movements
6x Goblet Squats 24/16kg
8x V-ups
20x Dus / 60x Sus


03.08.2016
Amrap 12':
Buy in: 500m Run (333x SUs)
5x Handstand Push-Ups
10x V-ups
15x Ring Dips
30x Dus


02.08.2016
Regular & Cardio:
EMOM to death 15', ladder+1:

1x Burpee +1
1xSquat +1
1x SU +1
if you pass out, take 1 min rest, then try to complete the last succesful round til the end.


01.08.2016
Amrap 12'

5x G2O 20/15kg
10x OH-Lunges 20/15kg
20x HRPU's
40x DU's/120xSU's

Technique:
CFG Open 15.1
6' time for:
find your 1RM Clean+Jerk
Amrap 9':
15x T2B
10x Deadlifts 50/35
5x Snatches 50/35 (Clean + Jerk)
*Scale as needed!


29.07.16
Tabata: 8x 20''on/10''off

- Thrusters 40/30kg
- T2B
- Burpees

Technique:
AMRAP 8':
20x Back-Squats 60/40kg
15x Pull-ups
10x HR-Bupee Box Jumps Overs 60/50cm
20x F-Squats 40/30kg
15x Pull-ups
10x HR-Bupee Box Jumps Overs 60/50cm
20x OHS 30/20kg
15x Pull-ups
AMRAP HR-Bupee Box Jumps Overs 60/50cm
(score: reps)


28.07.16
Teams of 2:

Buy in:
"Karen", For Time (on/off):
150x Wall-Ball Shots 20/14lbs
+500m Partnerrun

and

"Barbara", 5 RFT (on/off):
20x Pull-ups
30x Push-ups
40x Sit-ups
50x Squats

Cashout: 500m Partnerrun
(Cap 30')


27.07.16
Amrap 14':

5x Squats (Adv.: 5x Hang Power Cleans) 60/40kg
10x Strict Pull-ups
15x Lateral Jumps over Bar
Every 2nd Round: Run 500m


26.07.16
OTM 15':

1: Wallsit
2: ME DU's/SU's
3: 5x Deadlift 100/60kg


25.07.16
AMRAP 10':

10x KB-Swings 24/16kg
15x Sit-ups
20x Squats
Cool Down: 500m Run

Technique:
AMRAP 8':
20x Back-Squats 60/40kg
15x Pull-ups
10x HR-Bupee Box Jumps Overs
20x F-Squats 40/30kg
15x Pull-ups
10x HR-Bupee Box Jumps Overs
20x F-Squats 30/20kg
15x Pull-ups
AMRAP HR-Bupee Box Jumps Overs
(score: reps)


22.07.16
EMOM til Death 18': ladder +1

1x SDHP 24/16kg (+1)
1x Goblet Squat 24/16kg (+1)

Technique:
"Adiós Amigos"
12-9-6 reps, for time:
Snatches*
Muscle-ups
*load increase each round


21.07.16
For Time, Teams of 2 on/off:

Buy in: 50x Box Jumps 60/50cm
2 Rounds:
50x Burpees
50x Over the Box Lunges 2x 35/25lbs
150x Russian Twists 20/15kg
Cashout: 50x DB-Thrusters 2x35/25lbs
(Cap 30')


20.07.16
Tabata:

- HSPUs
- DB-Snatches 45/25lbs
- Squats


19.07.16
OTM 15' :

1: 15x Wallballs 20/14lbs
2: 20-25x Sit-ups
3: 15x KB-Swings 24/16kg

Cardio:
OTM 18':
1: 10-12x Burpees
2: 12-15x MedBall-Cleans 20/14lbs
3: 20x Walking Lunges


18.07.16
Amrap 12':

20x Burpees
20x Push-Jerk 50/30kg
20x T2B
15x Push-Jerk 50/30kg
15x Burpees
10x Push-Jerk 50/30kg
10x Burpees
ME T2B til the Timecap.
(score: T2B)

Technique:
"Adiós Amigos"
12-9-6 reps, for time:
Snatches*
Muscle-ups
*load increase each round


15.07.16
AMRAP, 3 rds:

1' DB-Thrusters 2x45/25lbs
1' DU's (SUs/3)
1' T2B
1' Break

Technique:
"FRAN"
21-15-9 reps, for time:
Thrusters 40/30kg
Pull-ups
(Cap 15')


14.07.16
Teams of 2 (on/off),

"MURPH":
1500m Partner Run
100x Pull-ups
200x Push-ups
300x Squats
1500m Partner Run
(Cap 45')

 


13.07.16
OTM 18':

1: ME DU's/SU's
2: 8-12x Ring-Dips
3: 20x Hollow-Rocks


12.07.16
OTM 15':

1: 10x Ring Push-ups
2: 10x Box-Jumps (75) 60/50cm
3: 15x KB-Swings 24/16kg

Cardio:
3 RFT:
Run 500m (333x Sus)
10x Burpees
30x Sit-ups
30x Squats
(Cap 20')


11.07.16
5 RFT:

10x Thrusters 40/30kg
20x SDHPs 24/16kg
Cashout: 500m Run
(CAP 16')

Technique:
"FRAN"
21-15-9 reps, for time:
Thrusters 40/30kg
Pull-ups
(Cap 15')


08.07.16
For Time:

50x DU/150SU
10x  KB-Swings 24/16kg
40x Sit-ups
10x  KB-Swings 24/16kg
30x Squats
10x  KB-Swings 24/16kg
20x Pull-ups
10x  KB-Swings 24/16kg
10x Burpees
10x  KB-Swings 24/16kg
50x DU/150x SU
Run 500m
(Cap 15')

Technique:
AMRAP 7', ladder 3:
3x Thrusters 45/30kg (+3)
3x C2B Pull-ups (+3)


07.07.16
AMRAP, 3 Rounds, Teams of 2: (static/dynamic):

1,5' Plank/Push-Ups
1,5' Squat-Hold/Squats
1,5' KB-Hold/ KB-Swings 24/16kg


06.07.16
AMRAP 10':

7x Pull-ups
7x Burpees
7x V-ups


05.07.16
OTM 15':

1: 5x Deadlift 100/60kg
2: 10-12x Box-Jumps 60/50cm
3: 12-15x T2B

Cardio:
EMOM for 16' til death:
1x Burpee +1
10x DU's / 20x SU's


04.07.16
Barbara:
5 RFT:
20x Pull-ups
30x Push-ups
40x Sit-ups
50x Squats
(3' rest beetween rounds)
[Cap 45']

Technique:
"11.6":
AMRAP 7', ladder 3:
3x Thrusters 45/30kg (+3)
3x C2B Pull-ups (+3)


01.07.16
EMOM 11':

C2B-Hold 5'' (+5'')
SU 55x (-5x)

Technique:
"11.5":
AMRAP 20':
5x Power Cleans 65kg/45kg
10x Toes to bar
15x Wall balls 20/14lbs


30.06.16
Amrap 20', Teams of 2:

20x alt. Pistols (on/off)
switch each round:
OH-MB-Hold (20/14lbs) - 10x G2O (15/10kg)
30x Russian Twist (20/14lbs) - OH-Plate-Hold (15/10kg)


29.06.16
AMRAP 12':

8x OHS 40/30kg
8x Pull-ups
8x Burpees


28.06.16
OTM 15':

1: ME DUs/SUs
2: 5x Strict Pull-ups + 10x Jumping Squats
3: 5x Dips + 10x HRPU

Cardio:
WoD:
AMRAP 12':
10x Push-ups (Normal Push-up - Wide Grip Push-up --> change the grip on the fly)
15x KB-Swings 20/12kg
20x Squats
25x Dus / 75x Sus
Cashout: 1000m Run


27.06.16
WOD:

Amrap 14':
8x G2O
12x alt. OH-Lunges
25x DU's

Technique:
"OPEN 11.5", AMRAP 20':
5x Power Cleans 65kg/45kg
10x Toes to bar
15x Wall balls 20/14lbs


24.06.16
Buy in: 20x Alt. KB-Lunges 24/16kg

3 RFT:
30x KB-Swings 24/16kg
20x Spiderman Push-up
10x Burpees
Cash-out: 20x Alt. KB-Lunges 24/16kg
(Cap 15')

 

Technique:
Inverse Tabata shoulder press, 70/45kg.
Inverse Tabata front squat 110/75kg.
Inverse Tabata deadlift 165/110kg.

The Inverse Tabata interval is 10 seconds of work followed by 20 seconds of rest for 8 intervals. Rest 2 minutes between exercises.


23.06.16
Amrap, ladder +1 - Teams of 2

5': Wall-Balls 20/14lbs - Sit-ups
5': Box Jumps 60/50cm - Push-ups
5': Dumbbell Jerk 2x35/2x25lbs - K2E
5': Thrusters 20/15kg - Burpees
5': KB-Swings 24kg/16kg - Pull Ups
(90 secs rest beetween stations)


22.06.16
3 RFT:

Buy in: Sally
Run 500m (333x SUs)
10x Thrusters 50/35kg
20x HRPUs
20x T2B
(Cap 25')


21.06.16
OTM 18':

1: 30'' Bar Hold + 5x Strict Pull-ups
2: 30'' Push-up Hold + (5-)10x Push-ups
2: 30'' Squat Hold + (10-)15x Squats

Cardio:
Tabata:
8x 20''on/10''off
1) DUs/SUs
1'Break
2) Burpees
1' Break
3) Box-Jumps 60/50cm


20.06.16
AMRAP, 3 Rds:

1' Tire Flips
1' Back Sqats 60/40kg
1' T2B
1' Row for Cal
1' Break

Technique:
Inverse Tabata shoulder press, 70/45kg.
Inverse Tabata front squat 110/75kg.
Inverse Tabata deadlift 165/110kg.

The Inverse Tabata interval is 10 seconds of work followed by 20 seconds of rest for 8 intervals. Rest 2 minutes between exercises.


18.06.16
Cardio:

210x SUs
21x Burpees
150x SUs
15x Burpees
90x SUs
9x Burpees
(Cap 15')

Regular:
AMRAP 8':
3 HSPUs
3 Hang Squat Cleans 60/40kg
6 HSPUs
3 Hang Squat Clean
9 HSPUs
3 Hang Squat Clean
12 HSPUs
6 Hang Squat Clean
...
Etc., following same pattern


17.06.16
Tabata 8x(20''on/10''off):

Front Squats 60/40kg
Push-Presses 50/30kg
DUs

Advanced:
"11.4" AMRAP 10':
60x Bar-facing burpees
30x Overhead Squats 55kg/40kg
10x Muscle-ups
or "FRAN"


16.06.16
Teams of 2:

Amrap 20'
Cindy (on/off)
5x Pull-ups
10x Push-ups
15x Squats


15.06.16
FRAN:

21-15-9 reps, for time
Thrusters 40/30kg
Pull-ups
(Cap 15')


14.06.16.
OTM 15':

1: 8-10x over the Box Lunges 2x 35/25lbs
2: 5-8x HSPU
3: 30'' Hollow

Cardio:
EMOM til death 15':
1x Burpee +1
1xSquat +1
15x SU


13.06.16
"HELEN:"

3 RFT
500m Run
21x KB-Swings 24/16kg
12x Pull-ups
[Cap 20']

Technique:
"11.4" AMRAP 10':
60x Bar-facing burpees
30x Overhead Squats 55kg/40kg
10x Muscle-ups


11.06.16
9:30, Cardio:
For Time:
30x Pull-ups
50x Sit-ups
70x Dus / 210x SUs
20x Pull-ups
40x Sit-ups
60x Dus / 180x SUs
10x Pull-ups
30x Sit-ups
50x Dus / 150x SUs
[Cap 20']

10:30, Regular:
“Hammer“
Five rounds, each for time, of:
5x Hang Power clean 60/40kg
10x Front squat 60/40kg
5x Jerk 60/40kg
20x Pull-ups
Rest 90 seconds
[Cap 28']


10.06.16
5 RFT:
6x Push-Press 60/40kg
6x alt. F-Rack-Lunges 60/40kg
30x Sit-ups
(Cap 16')

 

Technique:
AMRAP 3 min
21 Thruster 35/22.5
21 Toes2Bar
In resttime Row for kcal
AMRAP 3 min
15 Thruster 35/22.5
15 Toes2Bar
In resttime Row for kcal
AMRAP 3 min
9 Thruster 35/22.5
9 Toes2Bar
In resttime Row for kcal
(score=reps)

 


09.06.16
Teams of 2, on/plank:
Amrap 16':
10x OHS 40/30kg
20x Box Jumps 60/50cm
40x Dus / 120x Sus


08.06.16
Every 5 minutes, for 25 minutes (5 sets):
Run 500 Meters
10x T2B
15x KB-Swings 24/16kg
(Last Round: ME: KB-Swings)


07.06.16
OTM 16':
1: 8-10x Burpee-Pull-ups
2: Waiters Walk 24/16kg (25m R /25m L)
3: 20x Air Squats (Adv.: 10-14x Pistols)
4: 6x weighted slow Good Morgings 24/16kg

Cardio:
Every 5 minutes, for 25 minutes (5 sets) for time:
Run 500 Meters
10x Pull-ups
10x Wallball-shots


06.06.16
AMRAP, 4 rds:
1' Box-Jumps
1' SDHP 35/25kg
1' L-Raises (on Bar)
1' Burpees
1' Break

Technique:
AMRAP 3 min
21 Thruster 35/22.5
21 Toes2Bar
In resttime Row for kcal
AMRAP 3 min
15 Thruster 35/22.5
15 Toes2Bar
In resttime Row for kcal
AMRAP 3 min
9 Thruster 35/22.5
9 Toes2Bar
In resttime Row for kcal
(score=reps)


03.06.15
3 RFT:
15x Burpees
50x MB-Cleans 20/14lbs
100 DUs/300x SUs
Rest excatly 2 minutes
(Cap 25')

Advanced:
In 8 minutes:
30 Powercleans 40/25
90 Double unders
20 Powercleans 60/40
60 Double unders
10 Powercleans 80/55
30 Double unders
AMRAP Powercleans 80/55
(score=reps)


02.06.16
For Time, Teams of 2 (on/off):
100x Kettlebell Swings 32/24kg
500 Meter Run
100x Barbell Thrusters 20/15kg
500 Meter Run
80x Burpees
500 Meter Run
100x Barbell Thrusters 20/15kg
500 Meter Run
100x Kettlebell Swings 32/24kg
*Both athletes perform the run at the same time.
(CAP 35')


01.06.16
Amrap 16':
1': Burpee Box-Jumps 60/50cm
1': Manmakers 2x35/25lbs
1': KB-Taters 24/16kg
1': Break


31.05.16
OTM: 1'15''on/15''off, 2 rds:
#1 DB-Thrusters 2x35/25lbs
#2 Ring Leg Extensios
#3 Ring Dips
#4 Row for Cal
#5 KB-Swings 24/16kg
#6 Tire Flips (Drop Penalty: 3x Burpee each)
1' 15'' Break
score: reps

Cardio:
Amrap 15':
12x Alternating Reverse Lunges (*weighted if needed)
5x Burpees
5x Pull-Ups


30.05.16
Amrap 7':
10x Wallballs 20/14lbs
30x Russian Twists 20/14lbs
2' Break
Amrap 7':
10x T2B
30x DUs

Technique:
In 8 minutes:
30 Powercleans 40/25kg
90 Double unders
20 Powercleans 60/40kg
60 Double unders
10 Powercleans 80/55kg
30 Double unders
AMRAP Powercleans 80/55kg
(score=reps)


27.05.16
"Daniel Crabtree", for time:
50x Pull-ups
500x meter run
21x Thrusters 40/30kg
500 meter run
21x Thrusters 40/30kg
500 meter run
50x Pull-ups
[Cap 30']

Advanced:
AMRAP 10', "11.1"
30x DU's/90xSU's
15x Power Snatches 35kg/25kg


26.05.16
Take a rest, you deserve it!


25.05.16
Amrap 10', ladder+1:
1x Hang Power Clean 60/40kg (+1)
1x Front Squat 60/40kg (+1)
1x Shoulder to Overhead 60/40kg (+1)


24.05.16
OTM 15':
1) 30'' Goblet Squat Hold 24/16kg
2) 10x Ring Push-ups
3) 15x V-ups

Cardio:
"ANNIE":
50-40-30-20-10 reps, for time:
DUS (SU*3: 150-120-90-60-30)
Sit-ups
(Cap 15')


23.05.16
Amrap 10', ladder+1:
Towel Pull-ups (+1)
Front Squats 60/40kg (+1)

Advanced:
Amrap 7', "12.5":
3x Thrusters 45/30kg
3x C2B-Pull-ups
6x Thrusters 45/30kg
6x C2B-Pull-ups
9x Thrusters 45/30kg
9x C2B-Pull-ups
12x Thrusters 45/30kg
12x C2B-Pull-ups
...


20.05.16
"Joshie":
3 rounds for time:
40/25x pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40/25x pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
The snatches are full squat snatches.
(Cap 25')

Advanced:
Joshie or
12.3:
AMRAP 18':
15x Box-Jumps 60/50cm
12x Push-Press 52,5/35kg
9x T2B


19.05.16
AMRAP 20', Teams of 2, you go - i go:
8x Wallballs 20/14lbs
8x HRPUs
8x T2B
after round 5, 10, 15,... : 500m Partnerrun with one Medball 20/14lbs


18.05.16
A) AMRAP 6'
12x Wallballs 20/14lbs
12x KB-Swings 24/16kg
2' Break
B) AMRAP 6'
12x Box-Jumps 60/50cm
12x Leg Raises


17.05.16
"Tabata Something Else"
8x20''on/10''off
8x Pull-ups
8x Push-ups
8x Sit-ups
8x Squats
There is no rest between exercises.


13.05.16
Amrap, 4 Rounds:
1' KB-Swings 24/16kg
1' T2B
1' HRPU's


12.05.16
Teams of 2, Amrap 18' (on/off):
10x Partner Wheels of Hell
10x Thursters 50/35kg
20x Burpees over the Bar


11.05.16
Amrap 12':
Buy in 15x F-Squats 40/30kg
40x Dus
20x T2B
10x Thrusters 40/30kg


10.05.16
Regular:
Death by EMOM 13', ladder+2:
2x HRPUs (+2)

18h, Cardio:
Death by EMOM 15', ladder+1:
1x Jumping Squat (+1)
1x Russian Twist 15/10kg (+1)
1x Sit-ups (+1)


09.05.16
Amrap 10':
5x Hang Power Cleans 60/40kg
10x Burpees over Bar

Advanced Technique:
AMRAP 12': "13.3"
150x Wall balls 20/14 lbs
90x Double-unders
30x Muscle-ups


06.05.16
Amrap 2 rounds:
1,5' HRPUs
1,5' Sit-ups
1,5' Row for cal (or Burpees)
1,5' KB-Swings 24/16kg
1,5' Tire Flips
1,5' Break
10'' Break beetween exercises

Advanced Technique:
AMRAP 12': "13.3"
150x Wall balls 20/14 lbs
90x Double-unders
30x Muscle-ups


05.05.16
Restday!


04.05.16
for time:
12-11-…-2-1x Burpees
1-2-…-11-12x Pull-ups
Cashout: 50x Squats
(Cap 20')


03.05.16
OTM 15':
1) 12-15x HRPUs
2) 15-20x Jumping Squats
3) 15x T2B

18h, Cardio:
3 RFT:
11x Burpees
22x K2E
33x Wallballs 20/14lbs
99x DUs / 300 Sus
(CAP 20')


02.05.16
10' Amrap:
10x Push-Presses 40/30kg
20x KB-Lunges 20kg/12kg
30x DU

 

Advanced Technique:
Open 13.2, AMRAP 10':
5x S2O 52,5/35kg
10x Deadlifts 52,5/35kg
15x Box-Jumps 60/50cm


29.04.16
3 RFT:
Run 500 meters (333xSUs/111xDUs)
49x push-ups
49x sit-ups (35x V-ups)
49x squats
rest exactly 1'
(Cap 30')

Advanced Technique:
Open 13.2, AMRAP 10':
5x S2O 52,5/35kg
10x Deadlifts 52,5/35kg
15x Box-Jumps 60/50cm


28.04.16
Teams of 2, for time,
(Dynamic - Static):
60x Pullups - Bar Hang
60x Push Press 40/30kg - OH-Hold
60x Lunges 40/30kg - Front Rack Hold
60x Push-ups - Plank
60x KB-Swings 24/16kg - KB-Hold
(Cap 25')


27.04.16
AMRAP 12':
1': Over the Box Lunges 2x 25/15lbs
1': T2B
2': Over the Box Lunges 2x 25/15lbs
2': T2B
3': Over the Box Lunges 2x 25/15lbs
3': T2B


26.04.16
OTM 15':
1: 10x alt. OH-Lunges 20/15kg + 3x Burpees
2: ME Plank
3: 8-12x Ring Dips

18h, Cardio:
Tabata: 8x(20''on/10''off)
- Burpees
- Squats
- Sit-ups
- DU's


25.04.16
OTM 15':
1: 15x SDHP 32/24kg
2: 5-8x HSPUs
3: 20-40x Dus /  90x Sus


21.04.16
Amrap 14', Teams of 2,
(dynamic - static):
5x Burpees over Plank
10x T2B - Goblet Squat Hold 24/16kg
20x KB-Swings 24/16kg - Hollow


20.04.16
AMRAP 10':
5x G2O 20/15kg
10x V-ups
30x DU's


19.04.16
OTM 15':
1: 20x Air-Squats (Adv.: 10-14x Pistols)
2: 15x KB-Swings 24/16kg
3: 20'' alt. Side Plank 15/10kg


18.04.16
Elizabeth:
for Time, 21-15-9 reps:
Clean 60/40kg
Ring Dips
(cap 15')


16.04.16
9:30h, Cardio:
ANNIE:
50-40-30-20-10 reps for time:
DU's
Sit-ups
(Cap 15')

10:30h, Regular:
AMRAP 12':
7x Wallballs
7x Toes2Bar
7x Burpees
Cool Down: 500m run


14.04.16
3 RFT:
40x Medball Push-ups (on/off)
40x Partner Sit-ups 20/14lbs
40x Partner Thrusters 20/14lbs
500m Medball Partnerrun 20/14lbs
(Cap 25')


13.04.16
Amrap, 3 Rounds:
1' Burpees
1' KB-Swings
1' Box Jumps
1' Thrusters
1' Pull-ups
1' Break


12.04.16
A) EMOM for 8':
10x Wall-balls 20/14lbs + 7x box jumps 60/50cm

2 min Pause

B) EMOM for 8':
10x Push-ups + 7x T2B


07.04.16
Amrap 16', Teams of 2 (on/Plank):
10x F-Squats 50/35kg
20x Box Jumps 60/50cm
40x Dus / 120x Sus


06.04.16
AMRAP: 6'
Wallballs 20/14lbs
KB-Snatches 24/16kg
increasing Ladder: 2-4-6-8-...

2' Break

AMRAP: 6'
Buy in Run 500m
Push-ups
Air-Squats
increasing Ladder: 2-4-6-8-...


05.04.16
OTM 12':
odd: 15'' Bar-L-Hold + 10x V-ups
even: 15'' Plank + 10x HRPU's


04.04.16
3 RFT:
Run 500m / 333x SUs
10x Thrusters 40/30kg
20x Pull-ups
(Cap 18')


01.04.16
Every Minute On the Minute for 30' :

1x Tequila 2cl/1,5cl
Ab 18 Jahren. Nur mit gültigem Lichtbildausweis oder unter Anwesenheit eines Erziehungsberechtigen.


31.03.16
A) Amrap 10', you go - i go:
6x Pull-Ups / Jumping PUs
6x T2B
6x Wallballs 20/14lbs

3' Break

B) Amrap 10', you go - i go:
6x Push-Press 40/30kg
6x alt. Lunges 40/30kg
6x Burpees


30.03.16
5 RFT:
Buy in: 10 KB-Taters 24/16kg
20x KB-Swings 24/16kg
10x Goblet Squats 24/16kg
10x Burpees
10x Leg raises
Cash out: 10 KB-Taters 24/16kg
(Cap 20')


29.03.16
OTM 12':
odd:5-8x Push-Jerk 50/30kg
(Adv.: Split-Jerk 50/30kg)
even: 15x T2B


25.03.16
Amrap 12':
4x Burpees
8x Pull-up
12x alt. OH-Lunges 15/10kg


24.03.16
3 RFT, Teams of 2 (on/Rope Jump):
20x Man Makers 2x45/25lbs
40x T2B
40x Floorpress 2x45/25lbs
Cashout: 1000m Partner Run
(Cap 25')


23.03.16
For Time @60/40kg:
10x Burpees over the Bar
8x Hang Power Clean & Jerk
10x Burpees over the Bar
8x Push-Press
10x Burpees over the Bar
8x Front-Squat
10x Burpees over the Bar
8x Hang Power Clean
10x Burpees over the Bar
8x Deadlift
10x Burpees over the Bar
(Cap 15')


22.03.16
Regular:
OTM 12':
1) 5x Thrusters 50/35kg
2) 5-8x L-Raises
3) 8-10x Burpees

Cardio:
Amrap 15':
10x Hang Squat Clean 20/15kg
15x K2E
20x DU's


21.03.16
AMRAP. 3rds:
1' Wall-Ball-Shots 20/14lbs
1' Over the Box Lunges 60/50cm + 2x25/15lbs
1' Push-Press 35/25kg
1' Burpees
1' Break


19.03.16
9:30, Cardio:
Tabata:
- Sit-ups
- Wallball-Shots 20/14lbs
- DU's

10:30. Regular:
3 RFT:
500m Run (111x DU's)
2 Rds: 10x alt. KB-Snatches 24/16kg
5x Strict Pull-ups
3x Burpees
(Cap 25')


18.03.16
"BARBARA":
Five rounds, each of:
20x Pull-ups
30x Push-ups
40x Sit-ups
50x Squats
Rest precisely three minutes between each round.
(CAP 45')


17.03.16
AMRAP, Teams of 2:
One Teammte: Buy in @ every round, choice: Run 500m or 111x DUs (333x SUs).
The other Teammate starts with the repetitions.
5' ME HRPUs (on/off after Buy in)
5' ME T2Bs (on/off after Buy in)
5' ME Wallballs (on/off after Buy in)
5' ME V-Ups (on/off after Buy in)
1,5' break beetween exercises


16.03.16
Amrap 6':
8x KB-Swings 24/16kg
16x Air Squats

2' Break

Amrap 6':
6x Pull-Ups
12x Sit-ups


15.03.16
Regular:
OTM 15':
1: 15x SDHPs 32/24kg
2: 5-8x HSPUs
3: 20-40x DUs / 90x SUs

Cardio:
EMOM to death 16':
1x Sit-Up +1
1x Squat +1
1x DU +1


14.03.16
Amrap 9':
3x HSPUs
6x G2O 20/15kg
9x Push-Ups


11.03.16
"CINDY":
Amrap 20':
5x Pull-ups
10x Push-ups
15x Squats


10.03.16
Teams of 2, alternate movements.
AMRAP 20':
10x Box Jumps 60/50cm
10x KB-Swings 24/16kg
10x Burpees


09.03.16
Amrap, 3 rds:
1' Wallballs 20/14lbs
1' Burpees
1' Box-Jumps 60/50cm
1' Rest


08.03.16
Regular:
OTM 15':
1: 3x Manmaker 45/25lbs
2: 12-15x V-ups
3: 6-10x Pull-ups (** C2B)

18h, Cardio:
3 RFT:
Run 500m (300x SUs)
50x DUs/ 150x SUs
25x K2E
12x Burpees
(Cap 22')


07.03.16
3 RFT:
111x DUs/333x SUs
20x Deadlifts 60/40kg
10x Front Squats 60/40kg
5x Burpees
(Cap 20')


05.03.16
9:30h, Cardio:
Amrap 20':
16x Alternating Reverse Lunges 20/15kg
8x Burpees
8x Strict Pull-Ups

10:30h, Regular:
3 RFT:
Run 500 Meters (333x SUs)
30x Kettlebell Swings 24/16kg
20x Goblet Squats 24/16kg
[Cap 20']


04.03.16
Amrap, 4 rds:
1' of Kettlebell Swings 24/16kg
1' Rest
1' of Push-Ups
1' Rest
1' of Box Jumps 60/50cm
1' Rest
1' of Push Presses 40/30kg
1' Rest


03.03.16
Teams of 2, Amrap 20':
40x Partner Sit-ups 20/14lbs
40x Partner Thrusters 20/14lbs
40x Partner Russian Twists 20/14lbs
@ Minute 6 and @ Minute 12: 50x Burpees (Partners alternating)


02.03.16
Amrap 10':
10x alt. F-Rack Lunges 40/30kg
20x KB-Swings 24/16kg
40x DU's / 120x SU's


01.03.16
OTM 15':
1: 10x OHS 40/30kg
2: 3-5x Man Makers 35/25lbs
3: 10-15x Burpees


29.02.16
"Filthy 50", for time:
50x Box Jumps 60/50cm
50x Jumping Pull-Ups
50x KB-Swings 24/16kg
50x Lunges
50x K2E
50x Push-Press 25/20kg
50x Sit-ups
50x Wallballs
50x Burpees
50x DU's
(Cap 28')


25.02.16
Teams of 2: for time: (on/Rope Jump)
30 Turkish Get-Ups Links (weak side) 24/16kg
100 KB Swings 24/16kg
30 OHS mit Kettlebell Links 24/16kg
100 KB Swings 24/16kg
30 OHS mit Kettlebell Rechts 24/16kg
100 KB Swings 24/16kg
30 Turkish Get-Ups Rechts 24/16kg
(Cap 40')


24.02.16
Amrap, 3 rounds: Teams of 2 (on/rope)
2' Row for Cal
2' KB-Swings 24/16kg
2' Pull-ups
2' Box-Jumps 60/50cm
2' V-ups
2' Break


23.03.16
OTM 12':
odd: 5x F-Squats 60/40kg
(Adv.: 5x Hang Power Cleans 60/40kg)
even: 5-8x HSPUs


22.02.16
Buy in: 20x Alt. KB-Lunges 24/16kg
3 RFT:
30x KB-Swings 24/16kg
20x Push-ups
10x Burpees
Cash-out: 20x Alt. KB-Lunges 24/16kg
(Cap 15')


19.02.16
For Time:
50x DU/150SU
10x  KB-Swings 24/16kg
40x Sit-ups
10x  KB-Swings 24/16kg
30x Squats
10x  KB-Swings 24/16kg
20x Pull-ups
10x  KB-Swings 24/16kg
10x Burpees
10x  KB-Swings 24/16kg
50x DU/150x SU
(Cap 15')


18.02.16
AMRAP, 3 Rounds, Teams of 2 (static/dynamic):
1,5' Plank/Push-Ups
1,5' Squat-Hold/Squats
1,5' KB-Hold/ KB-Swings 24/16kg


17.02.16
Amrap 10':
7x Pull-ups
7x Burpees
7x V-ups


16.02.16
Regular:
OTM 15':
1: 5x Deadlift 100/60kg
2: 10-12x Box-Jumps 60/50cm
3: 12-15x T2B

18h, Cardio:
EMOM for 16' til death:
1x Burpee +1
10x DU's / 20x SU's


15.02.16
Amrap, 4 rds:
1' Box Jumps 60/50cm
1' Pull-ups
1' Bicycle Sit-ups
1' Push-Press 40/30kg
1' Break


13.02.16
9:30h, Cardio:
7 RFT:
10x Boxjumps
5x Burpees
25x DU/75x SU
(Cap 15')

10:30, Regular:
7 RFT:
10x KB-Swings 24/16kg
5x Deadlift 100/60kg
10x Strict Pull-ups
(Cap 15')


12.02.16
"FRAN":
21-15-9 reps, for time:
Thrusters 40/30kg
Pull-Ups
(Cap 15')


11.02.16
Teams of 2:
Buy in:
"Karen", For Time (on/off):
150x Wall-Ball Shots 20/14lbs

"Barbara", 5 RFT (on/off):
20x Pull-ups
30x Push-ups
40x Sit-ups
50x Squats
(Cap 30')


10.02.16
Amrap 12':
5x HSPU
10x Alt. Lunges 40/30kg (in frontrack-position)
20x DU's


09.02.16
Amrap 12':
1x Cheer! (+ 3 Burpees if unmasked)
10x Jumping Jacks
5x Body Saw Planks
10x Squats
5x Body Saw Planks
10x Push-ups


08.02.16
Tabata (8x20''on/10''off):
Dips
KB-Swings 24/16kg
DU's
(1' break beetween exercises)


06.02.16
9:30, Cardio:
For Time:
10-9-8-7-6-5-4-3-2-1-0 Burpees
0-1-2-3-4-5-6-7-8-9-10 V-ups
Beetween each round 20x DU/ 60x SU
(Cap 20')

10:30, Regular:
Tabata:
Wallballs 20/14lbs
T2B
KB Swings 24/16kg


05.02.16
“AIR FORCE”
EMOM: 4x Burpees
20x Thrusters 40/30kg
20x Sumo Deadlift High Pulls 40/30kg
20x Push Jerks 40/30kg
20x OH Squats 40/30kg
20x Front Squats 40/30kg
(Cap 20')


04.02.16
AMRAP 9'
In Pairs – alternate movements
6x Burpees
8x Box Jumps 60/50cm
10x Pull ups

2' Break

AMRAP 9'
In Pairs – alternate movements
6x Goblet Squats 24/16kg
8x V-ups
20x DUs / 60x SUs


03.02.16
Amrap 10':
5x Handstand Push-Ups
10x V-ups
15x Ring Dips
30x Dus


02.02.16
5 RFT:
10x Thrusters 40/30kg
20x SDHPs 24/16kg
Cashout: 100x DUs / 300x SUs
(CAP 16')


01.02.16
Amrap 12':
20x Burpees
20x Push-Jerk 50/30kg
20x T2B
15x Push-Jerk 50/30kg
15x Burpees
10x Push-Jerk 50/30kg
10x Burpees
ME T2B til the Timecap.
(score: T2B)


30.01.16
OTM 12':
odd: 5x Thrusters 50/30kg (Adv.: 5x Clusters 50/30kg)
even: 15-20x Hollow Rocks


29.01.16
"Tabata Something Else":
32x (20''on/10''off)
8x Pull-ups
8x Push-ups
8x Sit-ups
8x Squats
There is no rest between exercises.


28.01.16
Amrap 15', Teams of 2 (alternate exercises):
4x Thrusters 40/30kg
6x HRPUs
8x K2E


27.01.16
Amrap 8', ladder +2:
2x F-Squats 50/30kg (Adv.: OHS)
2x Pull-Ups (Adv.: C2B)
2x KB Swings 24/16kg


26.01.16
OTM 14':
odd: 5x over the Box jumps + 8-10x Push-Ups
even: 6x DB/KB-Snatches 24/16kg + 12-15x Air Squats


25.01.16
5 RFT:
Buy in: 10x Burpees
10x Thrusters 40/30kg
10x T2B
33x DU's
Cashout: 10x Burpees
(Cap 18')


23.01.16
2 Rounds:
1: 30x Burpees (Cap 2,5')
2: 50x Squats (Cap 2,5')
3: 500x SUs (Cap 5')


22.01.16
For Time, 21-15-9 Reps:
Deadlift 100/60kg
Burpees
(Cap 15')


21.01.16
Teams of 2, on/off:

4 RFT:
10x Strict Pull-Ups
20x KB-Thrusters (Adv.: KB clean & jerks)
30x T2B
40x Boxjumps 60/50cm
200x SUs
(Cap 25')


20.01.16
AMRAP 8':
8x Pull-ups
8x KB-Snatches 24/16kg


19.01.16
OTM 16' (50''on/10''off):
1: 6-10x Pull-ups **Adv.: C2B
2: 8-12x alt. Lunges **weighted
3: 8-12x Push-ups **weighted
4: Row for 8-12/6-10 Cal


18.01.16
21-15-9-6-3 reps, for time:
Wallball-Shots 20/14lbs
Jumping Squats
Russian Twists 20/14lbs (1 rep = both sides)
(Cap 15')


16.01.16
Amrap 8':
5x F-Squat 60/40kg (Adv.: 5x Squat-Clean 60/40kg)
33x DUs


15.01.16
2 RFT:
10x Burpees over the Bar
8x Thrusters 50/30kg
10x Burpees over the Bar
8x Push-Press 50/30kg
10x Burpees over the Bar
8x Front-Squat 50/30kg


14.01.16
3 RFT, Teams of 2:
dynamic - static, Teammates can switch roles anytime
200x Russian Twists 20/14lbs - OH-Plate-Hold 15/10kg
40x Boxjumps - OH-Plate-Hold 15/10kg
40x Partner Sit-ups
[Cap 25']


13.01.16
for time:
150x SUs /Advanced: 50x DUs
40x Wallballs 20lbs/14lbs
30x Pullups
20x F-Squats /Adv.: 20x Power Cleans 60kg/40kg
10x S2O 60kg/40kg
5x Pull-ups / Adv.: 5x Muscle-ups
(Cap 15')


12.01.16
Tabata: 8x 20''on/10''off
1' break beetweem exercises
T2B
HRPUs
DUs


11.01.16
Amrap, OTM, 3 rds:
1: 30'' Goblet Squat + KB-Swings 24/16kg
2: 30'' Plank + Push-ups
3: 30'' Hang + Pull-ups
4: 30'' Hollow + V-ups
5: 1' Break


09.01.16
Amrap 7':
1x Thruster 40/30kg (+1)
1x Burpee over Bar (+1)


08.01.16
Amrap 9':
3x HSPUs
6x Ring-Dips
9x Push-Ups


07.01.16
Amrap 10', you go - i go:
6x Pull-Ups
6x T2B
6x Wallballs 20/14lbs
[3' Break]
Amrap 10', you go - i go:
6x DB-Push-Press 2x35lbs/25lbs
6x alt. DB-Lunges 2x35lbs/25lbs
6x V-ups


05.01.16
OTM 12':
odd: 5x DL 100/60kg (~75% 1RM)
even: 6-8x Strict Pull-ups (weighted if needed)


04.01.16
Amrap 6':
5x Box Jumps 60/50cm
10x HRPUs
2' Break
Amrap 6':
5x F-Squats 60/40kg
10x T2B


24.12.15
Take a Rest!
Merry Christmas!


23.12.15
AMRAP 10':
Buy in: 50x Dus/150xSUs
CHOOSE your ladder – build (A) or burn (B) :
A: 2x KB-Push-Press 20/12kg (+2)
2x alt. KB-Lunges 20/12kg (+2)
B: 1x HRPUs (+1)
2x alt. Lunges (+2)


22.12.15
AMRAP 10':
20x KB-Swings 24/16kg
Choose: Build (A) or Burn (B):
A: 8x F-Squats 60/40kg
8x Strict Pull-ups
B: 30x Squats
8x Burpees


21.12.15
Athlete's choice:
FRAN:
21-15-9 reps, for time:
Thrusters 40/30kg
Pull-Ups
(Cap 15')

or

ANNIE:
50-40-30-20-10 reps for time:
Sit-Ups
DU's
(Cap 15')


19.12.15
Tabata Somethin else: 32x 20''on/10''iff, score: all reps
8x Pull-ups
8x Push-ups
8x Sit-ups
8x Squats


18.12.15
21-15-9 reps, for time:
T2B
Tuck-Jumps
Sit-Ups
Cashout: 100x Dus/300x SUs
(Cap 15')


17.12.15
3 RFT:, Teams of 2:
parallel, each Teammate choses one:
20x alt. DB-Snatch 45/25lbs - 20x KB-Swings 24/16kg
20x alt. Renegade Rows 45/25lbs - 20x alt. KB-Lunges 24/16kg
on/rope-jump:
10x Burpees
20x T2B
40x Air-Squats
(Cap 20')


16.12.15
Amrap 5':
5x HSPU
10x KB-Swings 24/16kg
2' Break
Amrap 5':
5x Thrusters 2x45/25lbs
5x Burpees


15.12.15
OTM 15':
1: 15x Wallball Shots 20/14lbs
2: 10x Towel Pull-ups
3: 20x Hollow Rock


14.12.15
Amrap, 3 rds:
1' Renegade Rows 45/25lbs
1' Russian -Step-ups 60/50cm
1' Row for Cal
1' Sit-ups
1' Pull-ups
1,5' Break
(15'' beetween exercises)


11.12.15
Amrap 7':
7x Overhead Squats 40/30kg
7x Wallballs 20/14 lbs
7x Toes to Bar


10.12.15
Teams of 3, with only one teammate per station, AMRAP 30':
Station 1:
10 Box Jumps 60/50cm
5x Strict Pull-Ups
Station 2:
10 Burpees
5x Dumbbell Clean + Jerk 2x45/25lbs
Station 3:
250x SUs

Teammates can only rotate after the rope jumping partner finishes the round. Record total rounds and reps per station.


09.12.15
OTM 16'
1: Row 200/150m
2: 12-14x Alt. Reverse DB-Lunges 2x35/25lbs
3: 10x Handstand Push-Ups
4: 30'' Goblet-Squat-Hold 24/16kg


07.12.15
Tabata (8x 20''on/10''off):
- KB-Swings 24/16kg
- V-ups
- Lunges 2x45/25lbs
(1' break beetween exercises)


04.12.15
" Deck of Cards ":


02.12.15
Amrap 6':
5x Over the Box Lunges 2x45/25lbs
30x DU's

2,5' Break

Amrap 6':
5x Wallballs 20/14lbs
10x Kettlebell swings 24/16kg


01.12.15
OTM 15':
1: 3x ManMakers 2x35/25lbs
2: 8x Iron Cross + 8x Lateral Raises 2x5/2,5kg
3:ME DU's/SU's


30.11.15
10-9-…-1-0 Thrusters 40/30kg
0-1-…-9-10 Burpees over Bar
5x strict Pull-ups beetween rounds
(Cap 20')


27.11.15
Amrap 12':
30x Pull-ups
20x Thrusters 40/30kg
20x Bar Facing Burpees
15x Thrusters 40/30kg
15x Bar Facing Burpees
10x Thrusters 40/30kg
10x Bar Facing Burpees
ME Pull-ups til the Timecap.
(score: Pull-ups)


26.11.15
Teams of 2
Amrap 20':
40x strict-Pull-ups (Ring rows) On/off

Teammate 1: 30x Russian Twist 20/14lbs
Teammate 2 OH-Hold Plate 15/10kg
(dynamic/static)

Teammate 1: OH-Hold 20/14lbs
Teammate 2: 15x G2O 15/10kg
(dynamic/static)
Teammates switch exercises each round


25.11.15
Tabata:
Ring-Dips
Sit-ups
DB-Thrusters 2x 35/25lbs


24.11.15
OTM: 15':
1; 2x Dumbbell Complex 45/25lbs
2: 15x T2B
3: 15x Wallballs 20/14lbs


23.11.15
Amrap 6':
5x Hang Power Cleans 60/40kg
10x T2B

2' Break

Amrap 6':
12x V-ups
12x HRPUs


21.11.15
9h: AMRAP, 3 rds:
1' Rope Jump
1' Ring Leg Extensions
1' Ring Rows
1' Wallballs 20/14lbs
1' Sit-ups
1' Break
(10'' break beetween exercises)

10h: Amrap 10':
5x Goblet Squats 24/16kg
10x KB-Swings 24/16kg
20xDU/60xSU
25m Farmers Carry 2x45/35lbs

11h: OTM 12':
1: 15x KB-Swings 32/24kg
2: 10x Strict Pull-ups (weighted if too easy)
3: 5x Front Squats ~80% 1RM


20.11.15
5 RFT:
14x KB-Snatches 24/16kg
21x Pull-Ups
(Cap 18')


19.11.15
Teams of 2,
5 RFT:
500m Run (100x DUs/300x SUs)
50x Box Jumps 60/50cm
50x Wallballs 20/14lbs
(Cap: 40')


18.11.15
Amrap 10':
5x Thrusters 40/30kg
10x SDHPs 24/16kg
20x Lateral Jumps


17.11.15
OTM 15':
1: 15x KB-Swings 24/16kg
2: 20-25x Sit-ups
3: ME DUs


16.11.15
HELEN:
3 RFT:
500m Run
21x KB-Swings 24/16kg
12x Pull-Ups
(Cap 20')


13.11.15
50x Hang Power Cleans 60/40kg
every 1,5' 3x Burpees
(Cap 15')


12.11.15
Teams of 2, on/off,
5 RFT:
500m / (100xDU/300xSU)
50x Box Jumps 60/50cm
50x Wallballs 20/14lbs
(Cap: 40')


11.11.15
EMOM 8':
10x Wall-Balls + 7x Box-Jumps

2' Break

EMOM 8':
10x Push-Ups + 7x T2B


10.11.15
OTM 15':
1: 10-12x HSPUs
2: 10-12x Box jumps 60/50cm
3: 15x Pull-ups


09.11.15
Amrap (1' break beetween exercises):
2' KB-Clean
2' KB-Long Cycle Press
2' KB-Goblet Squat
2' KB- Half Snatch
2' KB-Push Press
(score: reps * weight factor)


07.11.15
9h & 10h:
Rest exactly 3 minutes beetween the statons
#1 Amrap 4':
Buy in: 500m Run (100x DUs)
ME Push-ups
#2 Amrap 4':
10x Box Jumps 60/50cm
10x Pull-Ups
#3 Amrap 4':
5x Burpees
10x Wallballs 20/14lbs
#4 Amrap 4':
30x Double-Unders
10x Toes to Bar

11h:
3 RFT:
5x Clean+Jerk 60/40kg
10x KB-Swngs 32/24kg
15x T2B
Cashout: ME Push-ups
(CAP 12')


06.11.15
3 RFT:
22x Dips
33x V-ups
55x DU's
(Cap 15')


05.11.15
Teams of 2:
Buy in: 50x Burpees (together )
3 RFT:
50x Partner MB-Thrusters 20/14lbs
50x Pull-ups (on/off)
50x Partner Sit-ups 20/14lbs
(Cap 20')


04.11.15
Amrap 8', Ladder:
1x G2O 20/15kg (+1)
2x HRPU (+2)


03.11.15
Chelsea: EMOM in 30':
5x Pull-Ups
10x Push-Ups
15x Air Squats
(If athlete does not finish - score is total number of rounds and reps completed in 30 minutes.)


02.11.15
FRAN:
21-15-9 reps, for time:
Thrusters 40/30kg
Pull-ups
(Cap 15')


31.10.15
9h, Cardio:
Amrap 12':
12x Burpees
12x K2E
40x Lateral Jumps over DB

10h, Regular:
OTM (1,5' intervall), 4 rds:
1: 6-8x Deadlift 100/60kg @ 3'' down
2: 60'' Double-Under Practice
3: 6-8x Strict Pull-Ups @ 3'' down
(add weight if that rep range is easily achievable)

11h, Strength:
Amrap, 4 rds:
40'' Thrusters 50/30kg, 20'' break
40'' Cleans 50/30kg, 20'' break
40'' F-Squats 50/30kg, 20'' break
2' break


30.10.15
"Double or Nothing!":
3 x RFT:
8x Power Clean+Jerk 60/40
15x Pull-ups
20x Lateral Jumps

CashOut:
ME DU's
(Cap 14', score DU's, SU/5)


29.10.15
EMOM (2' intervall), 20' til death:
Teams of 2 (on/off), ladder+2
4x Dips (+2)
4x V-ups(+2)
4x alt. KB/DB Snatches 24/16kg (+2)
4x Burpees (+2)
if you pass out, take 1 intervall rest, then try to complete the last succesful round til the end.


28.10.15
Amrap 10':
Buy in; 10x Burpees
10x SDHP 24/16kg
8x Leg-Raises
6x Push-Press 24/16kg


27.10.15
OTM 15':
1: 2x alt. Turkish get ups 24/16kg
2: 3x Hang Power Clean + 3x Wheels of Hell 60/40kg
3: 30x Dus/90xSUs


23.10.15
For time:
10x Burpees over the Bar
8x Clean & Jerk
10x Burpees over the Bar
8x Push-Press
10x Burpees over the Bar
8x Front-Squat
10x Burpees over the Bar
8x Clean
10x Burpees over the Bar
8x Deadlift
10x Burpees over the Bar
(60/40kg, cap 15')


22.10.15
Teams of 2: dynamic/static
Amrap: 3rds:
2' KB-Swing/KBHold 24/16kg
2' Squats/ SquatHold
2' Push-ups/Ring-Hold
1' Break


21.10.15
Tabata:
Wallballs 20/14lbs
Renegate Rows 45/25lbs
T2B


20.10.15
OTM 18':
1: 10x Burpees
2: 15x Wallballs 20/14lbs
3: 30x DUs


19.10.15
ELIZABETH:
21-15-9 reps, for time
Clean 60/40kg
Ring Dips
(Cap 15')


16.10.15
Buy in: 100x DUs
For Time: 30-20-10-5
KB-L-raises
KB-Swings 24/16kg
KB-Lunges 24/16kg
Cashout: 100x Dus
(Cap 18')


15.10.15
Teams of 2
Each Station: 3' Amrap:
(30'' break beetween stations)
#1 Partner rotational Squats
#2 Burpees over Plank
#3 Row for cal
#4 Partner Tire Flips
#5 Partner MB-Thrusters 20/14lbs
#6 Partner MB-Sit-ups 20/15lbs


14.10.15
7 RFT:
10x HSPUs
10x Squat-Cleans 40/30kg
10x L-Pull-ups
(Cap 15')


13.10.15
OTM 15':
1: 5x Deadlift (6'' excentric) 100/60kg
2: 20'' Diphold, 5x Ringdips
3: 20'' L-Hold, 5x T2B


12.10.15
Tabata 8x20''on/10''off
- HSPUs (HRPUs)
- alt. Pistols (Jumping Squats)
- C2B-Pull-ups


09.10.15
Amrap 10', ladder+1:
3x OH-Lunges 20/15kg (+1)
3x SDHPs 24/16kg (+1)
3x V-ups (+1)


08.10.15
AMRAP: Mount EVEREST:
"Base camp"
3 min Amrap
Mountain Climbers/10 (1 person works at a time)
"Camp 1"
3 min Amrap
Box Jumps 60/50cm (1 person works at a time)
"Camp 2"
3 min Amrap
Max lunges 40/30kg (bar on back) (1 person working at a time)
"Camp 3"
3 min Amrap
Max thrusters 40/30kg (1 person works at a time)
"Camp 4"
3 min Amrap
Max Strict Pull-ups (1 person works at a time)
"Summit"
3 min Amrap
Max burpees (1 person works at a time)


07.10.15
Amrap 7':
10x KB-Swings 24/16kg
30x Russian Twists 15/10kg

3' Break

Amrap 7':
10x Thrusters 40/30kg
30x DUs


06.10.15
OTM 12':
odd:
6x Leg Raises
30x Flutter Kicks
even:
2x Push-Press 60/40kg
2x Push-Jerk 60/40 kg
2x Split-Jerk 60/40kg


05.10.15
Amrap, 2 Rounds:
2' Burpee-Pull-ups
1' DUs
2' Man Makers 2x35/25lbs
1' DUs
2' Wallballs-Reverse Lunges
1' Break


02.10.15
“FORREST”
3 RFT:
20x L-Pull-Ups
30x Toes to Bar
40x Burpees
1000m Run (600x SUs)
[Cap 40']


01.10.15
Amrap 20', Teams of 2, on/off:
"Cindy"
Amrap 20':
5x Pull-ups
10x Push-ups
15x Squats

OR

"Mary"
Amrap 20':
5x Handstand Push-ups
10x alternating Pistols
15x Pull-ups


30.09.15
"JOSHIE":
3 RFT:
35/25x pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
35/25x pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
The snatches are full squat snatches.
(Cap 25')

In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007.


29.09.15
"HAMMER":
5 RFT:
5x Power Clean 60/40kg
10x Front Squat 60/40kg
5x Jerk 60/40kg
20x Pull-ups
Rest 90 seconds
[Cap 28']


28.09.15
"DANIEL:"
For time
50x Pull-ups
500 meter run (300x SUs)
21x Thrusters 40/30kg
1000 meter run (600x SUs)
21x Thrusters 40/30kg
500 meter run (300x SUs)
50x Pull-ups

Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.


25.09.15
Amrap 10', ladder +1:
3x Towel Pull-ups (+1)
3x Front Squats 60/40kg (+1)


24.09.15
Teams of 2, on/Plank:
(one does reps while the other is Planking)
Amrap 16':
10x OHS 40/30kg
20x Box Jumps 60/50cm
40x DUs


23.09.15
Amrap 12':
Buy in: 20x Powerclean + Jerk 40/30kg
40x DUs
20x T2B
10x Thrusters 40/30kg


22.09.15
EMOM til ☠ 14':
1x Jumping Squats (+1)
1x Russian Twists 15/10kg (+1)
1x Sit-ups (+1)


21.09.15
Tabata
KB-Swings 24/16kg
Back-Squats 30/20kg
Pull-ups


18.09.15
DIANE:
for time: 21-15-9
Deadlifts 100/60kg
HSPUs
[Cap 15']


17.09.15
WoD: Amrap 14'
5x Partner Deadlifts 200/120kg
20x Partner MB-Thrusters 20/14lbs
20x Partner MB-Sit-ups 20/14lbs


16.09.15
Tabata:
- KB-Snatches 24/16kg
- DUs
- Jumping Squats


15.09.15
OTM: 14'
odd: 3x Clusters 60/40kg
even: 15x T2B


14.09.15
3 RFT:
20x Ring-Dips
20x V-ups
20x HRPUs
500m Run (111x DUs)
[Cap 25']


11.09.15
for time:
3x M uscle -ups
15x h A ndstand-push-ups
100x R ussian-twists 15/10kg
30x K ettlebellswings 24/16kg
20x Pull-ups beetween each exercise
[Cap 15']


10.09.15
Teams of two, on/off, for time:
100x Kettlebell Swings
500m Run
100x Dumbbell Shoulder to Overhead 45/25lbs
500m Run
100x Goblet Squats 24/16kg
500m Run
100x Burpees
[Cap 25']
*Teammates will perform the 500 Meter Runs together and must stay within arms reach.


09.09.15
Amrap 12':

8x G2O 20/15kg
12x alt. OH-Lunges 20/15kg

after every 2nd round
start with 33x DUs/99xSUs 


08.09.15
OTM 15':
1: 8-10x Towel Pull Ups @ 21x1
2: 5x Deadlifts 100/60kg @5121
3: 20-25x Air-Squats


07.09.15
4 rds, Amrap
45'' KB-Swings 24/16kg
45'' Ring Push-ups
45'' KB-Lunges 24/16kg
45'' Ring-Leg-Extensions
15'' Break beetwenn exercises


04.09.15
GRACE
for time:
30x Clean + Jerk 60/40kg
(Cap 12')


03.09.15
Teams of 2:

on/off
one has to finish 33xDU/99xSU before he can join each exercise.
2 RFT:
50x HRPU
100x Air-Squats
25x HSPU
100 KB-Swings 24/16kg
50x HRPU
(Cap 25')


02.09.15
Death on the Minute: 15'

1x V-ups (+1)
1x Pull-ups (+1)
10x DU

if you pass out: 1' rest, try to get your best score all remaining rounds


01.09.15
OTM 15':
1: 50m Farmers Walk 2x45/25lbs
2: 4x Push-Jerk 50/30kg + 4x Wheels of Hell
3: 12x diagonal Extensions


31.08.15
Amrap 6':
6x Wallballs 20/14lbs
12x MB-Sit-ups 20/14lbs
24x Russian Twists 20/14lbs
2,5' Break
Amrap 6':
6x Burpees
12x Pull-ups
24x Dus


28.08.15
Tabata:
Box-Jumps 60/50cm
alt. KB-Snatches 24/16kg
Floorpress 2x45/25lbs


27.08.15
Amrap, 3 rds, Teams of 2:
1' Partner Thrusters 20/14lbs
1' Partner Sit-ups
1' Partner Push-ups
1' Partner rotational Squats
1' Burpees over Plank
1'Break
(15'' break beetween each station to rotate to the next)


26.08.15
EMOM 15':
2x Clean or Power Clean
6x Burpees over Barbell
(you can change weight, score: total amount of lifted weight)


25.08.15
OTM, Amrap. 3 rounds:
1' Row for cal
1' KB-Swings
1' Wallballs
1' Burpees
1' Box-Jumps
1' Break
(10'' break beetween exercises)


24.08.15
for time:
100x DUs
20x Thrusters 2x35/25lbs
500m run
20x Pull-ups
100x DUs
20x alt. DB-Snatches 35/25lbs
500m run
20x Burpees
100x DUs
20x T2B
500m run
[Cap 25']


21.08.15
for time, 21-15-9-6
DB-Bend over Rows 2x45/25lbs
Ring Dips
DUs
[Cap 10']


20.08.15
Teams of 2, for time, dynamic/static:
60x Pullups - Bar Hang
60x Push Press - OH-Hold 40/30kg
60x Lunges - Front Rack Hold 40/30kg
60x Push-ups - Plank
60x KB-Swings - KB-Hold 24/16kg
(Cap 25')


19.08.15
1: 20x Burpees
2: 20x Ring-Dips
3: 20x KB-Swings 24/16kg
4: 20x alt. OH-Lunges 15/10kg
5: 20x T2B
6: 20x G2O 15/10kg
Run 500m after each exercise
[Cap 28']


18.08.15
OTM 15':
1: 5x Pull-ups
2: 5x Push-ups 10/5kg
3: 5x Front-Squats 60/40kg
(Tempo-Training @ all Exercises)


17.08.15
Tabata:
Sit-ups
Jumping Squats
KB-Swings 24/16kg
DB-Push-Press 2x35/25lbs


14.08.15
Barbara
5RFT:
20x Pull-ups
30x Push-ups
40x Sit-ups
50x Squats
Rest precisely 3' between each round.
(Cap 45')


13.08.15
Amrap 20', Teams of 2 (on/run):
10x Burpees
10x G2O 20/15kg
15x Pull-ups
(One has to run 500m while the
other works on the reps, then
switch)


07.08.15
FRAN: 21-15-9
Thrusters 40/30kg
Pull-ups
(Cap 15')


06.08.15
Amrap 18', Teams of 2 (on/off):
Ladder+2 (jede Runde 2 mehr reps pro exercise)
2x Pull-ups  (+2 every new round)
2x Wallballs 20/14lbs (+2)
2x KB-Swings 24/16lbs (+2)
(every teammate has to make at least 1 rep at each exercise)


05.08.15
For time:
Run 1,000 Meters
40x Kettlebell Swings 24/16kg
30x Hand-Release Push-Ups
Run 500 Meters
30x Kettlebell Swings 24/16kg
20x Hand-Release Push-Ups
50x DUs/150x SUs
20x Kettlebell Swings 24/16kg
10x Hand-Release Push-Ups
(Cap 25')


04.08.15
Chelsea, EMOM 30':
5x Pull-ups
10x Push-ups
15x Squats


03.08.15
Amrap 14':
6x alt. KB-Swings
12x KB-Swings
25x DUs
50x Sprawls


31.07.15
Amrap, OTM, 4 rds
1: 30'' Goblet Squat + KB-Swings 24/16kg
2: 30'' Plank + Push-ups
3: 30'' Hang + Pull-ups
4: 30'' Break + V-ups


30.07.15
Amrap 18', Teams of 2: dynamic/static
20x Burpees/Plank
30x Dips/Goblet Squat Hold 24/16kg
40x KB-Swings 24/16kg / Ring-Hold


29.07.15
for time, 21-15-9
Clean 60/40kg
T2B
DUs
(Cap 18')


28.07.15
OTM 12':
1: 4x Deadlift 120/70kg
2: 8x HRPUs 20/15kg
3: 12x F-Squats 2x45/35lbs


27.07.15
Amrap:
each exercise 1',
20'' break beetween exercises.

C 2B-Pull-ups
H SPU
R ussian Twists 20/15kg
I ron Cross 2,5/1,25kg
S DHP 24/16kg
T 2B
O ver the Box Jumps 60/50cm
P istols
H RPU


24.07.15
Amrap, 4 rds:
1' Power Cleans 50/30kg
1' DB-Presses 2x35/25lbs
1' Ring Extensions
30'' L-Plank + 30'' R-Plank
1' Break


23.07.15
Teams of 2, Amrap 20':
50x Partner Sit-ups 20/14lbs
50x Partner Thrusters 20/14lbs
50x Partner Russian Twists 20/14lbs
Minute 6 and 12: Start a 500m Partnerrun 20/14lbs


22.07.15
for time:
100x DUs
90x Sit-ups
80x Walking Lunges
70x K2E
60x Jumping Squats
50x Push-ups
40x Bridges
30x Dips
20x Pull-ups
10x Burpees
100x DUs
(Cap 30')


21.07.15
OTM 12':
odd: 5x Front-Squat 60/40kg + 8x lateral Jumps over Bar
even: 40'' ME L-Hold


20.07.15
Tabata:
DUs
Pull-ups
SDHP 24/16kg
T2B


17.07.15
for time:
10-9-...-1-0 Deadlifts 100/60kg
0-1-...-9-10 Burpees over Bar
5x Pull-ups beetween the rounds
[Cap 16']


16.07.15
Amrap 20', Teams of 2: (on/rope jump)
5x Pull-ups
10x Push-ups
15x Squats
(one teammate is doing reps while the other is rope jumping)


15.07.15
Amrap 7'
3x Clean+Jerk 60/40kg
6x Burpees over Bar
9x T2B

3' break

Amrap 7':
3x Manmakers 2x35/25lbs
6x HSPUs
9x V-ups


14.07.15
OTM 16':
odd: 4x S2O 60/40kg + 4x Wheels of Hell
even: 15x Squats + 10x Jumping Squats


13.07.15
Amrap, 5 rds:
1' Box Jumps 60/50cm
1' KB-Swings 24/16kg
1' V-ups
1' break
(10'' break beetween exercises)


10.09.15
Amrap 12':
12x Front Squats 20/15kg
12x Push-Presses 20/15kg
12x K2E


09.07.15
EMOM (2' intervall), 20' til death:
Teams of 2 (on/off), ladder+2
4x Dips (+2)
4x V-ups(+2)
4x alt. KB/DB Snatches 24/16kg (+2)
4x Burpees (+2)

if you pass out, take 1 intervall rest, then try to complete the last succesful round til the end.


08.07.15
Amrap 12':
8x G2O 20/15kg
16x alt. OH-Lunges 20/15kg
every 2nd round: 33x DUs


07.07.15
OTM 18':
1: 8x Deadlift 100/60kg
2: 15x Wallballs 20/14lbs
3: 15x T2B


06.07.15
3 RFT:
12x C2B-Pull-ups
12x Thrusters 40/30kg

3' ME: Burpee-Boxjumps 60/50cm

3 RFT:
12x C2B-Pull-ups
12x Thrusters 40/30kg
[Cap 16']


03.07.15
Tabata (20''on/10''off)
Ring Push-ups
Jumping Squats
Russian Twists 20/15kg


02.07.15
Teams of 2 (dynamic/OH-Hold):
3 RFT:
200x Russian Twists 20/14lbs - OH-Hold 15/10kg
40x Boxjumps - OH-Hold 15/10kg
500m Partner Medball Run 20/14lbs
[Cap 25']


01.07.15
Amrap, 4 rds:
1': Ring Leg-Extensions
1': KB-Swings 24/16kg
1': DB-Push-Presses 2x35/25lbs
15'' break beetween exercises


30.06.15
OTM 20':
odd: 3x Clusters 50/30kg
even: 40'' HollowRocks


29.06.15
OTM 16':
odd: 4x Front-Squats 60/40kg + 4x Wheels of Hell
even: 30x DUs


26.06.15
OTM 14':
odd: 8x alt. Lunges 2x45/25lbs + 8x Floorpresses 2x45/25lbs
even: 8x V-ups + 8x alt. Spiderman Push-ups


25.06.15
Teams of 2:
Amrap 4x5
Buy in @ every round: one runs 500m - one 100x DUs (Teamchoice)
5' ME HRPU (on/off)
5' ME T2B (on/off)
5' ME Wallballs (on/off)
5' ME V-ups (on/off)
1,5' break beetween exercises


24.06.15
Barbara
5RFT:
20x Pull-ups
30x Push-ups
40x Sit-ups
50x Squats
Rest precisely 3' between each round.
(Cap 45')


23.06.15
OTM 15':
1: 5x Squat-Cleans 60/40kg
2: 12-15x T2B
3: 30x DU's


22.06.15
for time:
10-9-...-1-0 Thrusters 40/30kg
0-1-...-9-10 Burpees
5x Pull-ups beetween rounds
(Cap 20')


19.06.15
Annie:
for time: 50-40-30-20-10
DU's
Abmat-Sit-ups
(Cap 16')


18.06.15
Teams of 2:
Amrap, 3 rds:
1' Partner Tire Flips
1' Partner rotational Squats
1' Partner Push-ups
1' Partner Sit-ups
1' Partner MB-Lunges 20/14lbs
1' Break
(10'' break beetween exercises)


17.06.15
3 RFT:
10x Deadlifts 100/60kg
20x Russian Twists 20/15kg
500m run
(Cap 20')


16.06.15
OTM 14':
odd: 12x Wallballs 20/14lbs
even: ME Pull-ups


15.06.15
OTM 15':
8x Push-ups & alt. DB-Renegade Rows 2x35/25lbs
15x KB-Swings 24/16kg
15x V-ups


12.06.15
3 RFT:
10x alt. Front Rack Lunges 50/30kg
15x Burpees
20x Push-Presses 50/30kg
3' Break
(Cap 22')


11.06.15
Teams of 2:
Buy in:
Karen, For Time (on/off):
150x Wallballs 20/14lbs

Barbara, 5 rounds (on/off):
20x Pull-ups
30x Push-ups
40x Sit-ups
50x Squats
(Cap 30')


10.06.15
for time, 21-15-9:
Power Clean 50/30kg
HSPU
Cashout: 500m run
(Cap 20')


09.06.15
OTM 15':
1: 3x Manmakers 2x35/25lbs
2: 12x T2B
3: 12x alt. Pistols


08.06.15
Tabata:
Wallballs 20/14lbs
KB-Swings 24/16kg
Sit-ups
Jumping Squats


05.06.15
5 RFT:
Buy in: 15 KB-Taters 24/16kg
10x Power Clean 50/30kg
10x Front-Squat 50/30kg
10x Burpees over the Bar
10x Leg raises
Cash out: 15 KB-Taters 24/16kg
(Cap 20')


03.06.15
for time:
10x Burpees over the Bar
8x Clean & Jerk
10x Burpees over the Bar
8x Push-Press
10x Burpees over the Bar
8x Front-Squat
10x Burpees over the Bar
8x Clean
10x Burpees over the Bar
8x Deadlift
10x Burpees over the Bar
(60/40kg, Cap 16')


02.06.15
OTM 15':
1: 5x Clean 60/40kg
2: 10x Dips
3: 15x Wallballs 20/14lbs


01.06.15
21-15-9
Box-Jumps 60/50cm
Burpees
T2B
(Cap 16')


29.05.15
"DAVIDE", 5RFT:
35x Du's (105x SU's)
10x handstAnd-pushups (20x HRPU)
10x V-ups (20x Sit-ups)
10x alt. pIstols (20x Air Squats)
35x Du's (105x SU's)
10x burpEes
[C.ap 25']


28.05.15
Amrap 18':
40x Partner Sit-ups 20/14lbs
40x Partner Thrusters 20/14lbs
40x Partner Russian Twists 20/14lbs
20x Burpees (on/off)


27.05.15
FRAN, 21-15-9 (for time)
Thrusters 40/30kg
Pull-ups
(Cap 15')


26.05.15
OTM 16':
odd: 12x KB-Swings 24/16kg
even: 33x DUs/99x SUs


22.05.15
Amrap 10':
10x Pull-ups
10x alt. KB-Snatches 24/16kg


21.05.15
Mount EVEREST, Amrap:
"Base camp"
3 min Amrap
Mountain Climbers/10 (1 person works at a time)

"Camp 1"
3 min Amrap
Box Jumps 60/50cm (1 person works at a time)

"Camp 2"
3 min Amrap
Max lunges 40/30kg (bar on back) (1 person works at a time)

"Camp 3"
3 min Amrap
Max thrusters 40/30kg (1 person works at a time)

"Camp 4"
3 min Amrap
Max Strict Pull-ups (1 person works at a time)

"Summit"
3 min Amrap
Max burpees (1 person works at a time)


20.05.15
Angie, for time:
100x Pull-ups
100x Push-ups
100x Sit-ups
100x Squats
[Cap 30']


19.05.15
OTM 14':
odd: 4x Clusters 50/30kg
even: 15x K2E


18.05.15
AMRAP 12':
8x Dips
8x OH-Lunges 40/30kg
33x DUs


15.05.15
EMOM til Death 18': ladder +1
1x SDHP 24/16kg
1x Goblet Squat 24/16kg
(if you pass out, take 1 min rest, then try to complete the last succesful round til the end.)


13.05.15
Amrap 12':
5x Thrusters 50/30kg
10x T2B
20x lateral Jumps over Bar


12.05.15
Tabata (8x 20''on/10''off):
Jumping Squats
HRPU
Wallballs 20/14lbs


11.05.15
Buy in: 500m run
3RFT:
30x alt. walk. Lunges
20x T2B
10x Burpees
Cashout: 500m run
[Cap 20']


08.05.15
WoD:
8' find 3RM Deadlift
4' Break
8' Amrap:
10x Alt. OH-Lunges 20/15kg
15x G2O 20/15kg
20x Russian Twists 20/15kg


07.05.15
Teams of 2, Amrap 15' (dynamic/static):
5x Burpees over Plank
15x KB-Swings 24/16kg / Handstand
100m DB-Partner Sprint 2x45/25lbs


06.05.15
Amrap 10':
10x KB-Thrusters-right 24/16kg
10x KB-Thrusters-left 24/16kg
14x T2B


05.05.15
OTM 15':
1: Plank
2: 5x Clean and Jerk 60/40kg
3: 12x Burpees


04.05.15
FRAN:
for time, 21-15-9:
Thrusters 40/30kg
Pull-ups


02.05.15
09:00 - Cardio:
AMRAP 5'
20x HRPU
10x Box-Jumps
3' break
AMRAP 5'
20x Squats
10x Pull-ups
3' Break
AMRAP 5'
20x Sit-ups
10x Thrusters 20/15 kg

10:00- Regular:
AMRAP 10':
5x Manmakers 45/25 lbs
15x 2-Hand-DB G2O 45/25 lbs
30x Push-ups

8 min time to perform 1 rep max HPC:
Count reps + HPC in kg
(5 rep max. DL for beginners)

11:00 - Strength:
4 RFT:
Buy in:
10x Thrusters 70/50 kg
10x C2B PU
10x Front Squats 70/50 kg
10x HSPU
Cash-out:
10x C&J 70/50 kg
[cap: 25 min]


30.04.15
Teams of 2
(on/OH-MB-Hold 20/14lbs):
4 RFT:
20x T2B
40x KB-Swings 24/16kg
500m Partner Medball run 20/14lbs
(Cap: 25')


29.04.15
Teams of 2:
For Time (on/static):
60x Pullups - Hanging Hollow
60x Push Presses 40/30kg - Locked Out Overhead
60x alt. Lunges 40/30kg - Front Rack Position
60x Push-ups - Plank
60x Deadlifts 100/60kg - Holding bar at Extension
(Cap 25')


28.04.15
OTM 15':
1: 5x Deadlift (slow excentric) 100/60kg
2: 20'' Ring-Hold + 5x Ring-Dips
3: 20'' L-Hold + 5x T2B


27.04.15
for time:
10x Burpees over the Bar
8x Clean & Jerk
10x Burpees over the Bar
8x Push-Press
10x Burpees over the Bar
8x Front-Squat
10x Burpees over the Bar
8x Clean
10x Burpees over the Bar
8x Deadlift
10x Burpees over the Bar
(60/40kg, cap 15')


24.04.15
2 RFT, Amrap:
2,5' Row for cal
2,5' V-ups
2,5' KB-Swings 24/16kg
2,5' DB-Thrusters 2x35/25lbs
2,5' DUs
2,5' Rest
30'' break beetween exercises


23.04.15
2 RFT: Teams of 2 (on/rope)
30x Burpees - Rope Jumping
30x Wallballs 20/14lbs - Rope Jumping
500m Partner Medball run 20/14lbs
[Cap 20']


22.04.15
for time:
500m run
21x KB-Swings 32/16kg
21x Goblet Squats 32/16kg
500m run
15x KB-Swings 32/16kg
15x Goblet Squats 32/16kg
500m run
9x KB-Swings 32/16kg
9x Goblet Squats 32/16kg
[Cap 20']


21.04.15
Death by EMOM 18', ladder+1:
1x Russian Twist (+1)
1x Air-Squat (+1)
1x Push-up (+1)


20.04.15
5RFT:
10x Box-Jumps 60/50cm
10x Pull-ups
10x KB-Snatches 24/16kg
Cashout: 500m run
[Cap 20']


18.04.15
9h, Cardio:
21-18-15-12-9-6-3
Burpees
alt. Lunges
Thrusters 20/15 kg
[Cap 25']

10h:
JACK: Amrap 20'
10x Push-Press 50/30kg
10x KB-Swings 24/16kg
10x Box-Jumps 60/50cm

11h, Strength:
2 RFT:
5x Power Snatches 50/30kg
10x one-Hand KB-Thrusters 32/24kg
15x S2O 50/30kg
20x Front Squats 50/30kg
25x KB-Swings 32/24kg
[Cap 20']


17.04.15
Amrap, 4 rounds:
1' KB-Swings 24/16kg
1' Pull-ups
1' Dips
1' Break


16.04.15
TeamWoD:
3 RFT:
Plank + 50x Burpee over Partner
100x MB-Partner Sit-ups 20/14lbs
Partnerrun 500m
[Cap 25']


15.04.15
3 RFT:
6x DL #BW
12x T2B
18x Wallballs 20/14lbs
(1'break, beetween Rounds)
[Cap 15']


14.04.15
OTM 15':
1: 8-10x alternating KB-Cleans and Jerks 24/16kg
2: 8-10x alternating Pistols
3: 30x DUs


13.04.15
DIANE:
21-15-9
Deadlift 100/60kg
HSPU
[Cap 15']


11.04.15
9h, Cardio:
7 RFT:
10x Pullups
15x Jumping Squats
50x Sit-ups
Run 500m
[Cap 45']

10h:
HELEN:
3 RFT
Run 400 (500)
21x KB-Swings 24/16kg
12x Pull-ups
[Cap 20']


10.04.15
Amrap 16':
1': Burpee Box-Jumps over 60/50cm
1': Manmakers 2x35/25lbs
1': KB-Taters 24/16kg
1': Break


09.04.15
WOD: Teams of 2
5': Wall-Balls 20/14lbs - Sit-ups
5': Box Jumps 60/50cm - Push-ups
5': Dumbbell Jerk 2x35/2x25lbs - K2E
5': Thrusters 20/15kg - Burpees
5': KB-SDHPs 24kg/16kg - Pull Ups
(- 90 secs rest beetween stations
- Rep scheme is increasing ladder
- Score per station is highest reps completed by BOTH partners)


08.04.15
Amrap 12':
30x Pull-ups
20x Thrusters 40/30kg
20x Bar Facing Burpees
15x Thrusters 40/30kg
15x Bar Facing Burpees
10x Thrusters 40/30kg
10x Bar Facing Burpees
ME Pull-ups til the Timecap.


07.04.15
OTM 14':
odd: 4x Power Cleans + 1 Squat Clean
even: 10x Hollow Rock + 20x Bicycle Sit-ups


03.04.15
Tabata (20''on/10''off):
KB-Swings
T2B
DUs


02.04.15
Amrap 20', Teams of 2:
20x alt. Pistols (on/off)
switch each round:
OH-MB-Hold (20/14lbs) - 10x G2O (15/10kg)
30x Russian Twist (20/14lbs) - OH-Plate-Hold (15/10kg)


01.04.15
For Time:
30x Pull-ups
50x Sit-ups
70x DUs
20x Pull-ups
40x Sit-ups
50x DUs
10x Pull-ups
20x Sit-ups
40x DUs
[Cap 20']


31.03.15
OTM 15':
1: ME DUs/SUs
2: 5x Strict Pull-ups + 15x Jumping Squats
3: 5x Dips + 15x HRPU


30.03.15
for time:
27-21-15-9
Burpees/(Row for Cal)
Thrusters 42,5/30kg
[Cap 20']


27.03.15
Amrap, 4 Rounds:
1' Deadlift 100/60kg
1' Floorpress
1' V-ups


26.03.15
For Time, Teams of 2 on/off:
Buy in: 50x Box Jumps 60/50cm

2 Rounds:
50x Burpees
50x Over the Box Lunges 2x 35/25lbs
150x Russian Twists 20/15kg

Cashout: 50x DB-Thrusters 2x35/25lbs
(Cap 30')


25.03.15
Amrap, 4 Rounds:
1' Wallballs 20/14lbs
1' Row (for cal)
1' Pull-ups
1' Break


24.03.15
OTM 14':
odd: 5x Thrusters 50/30kg
even: 15x T2B


23.03.15
AMRAP 8':
3 HSPUs
3 Cleans
6 HSPUs
3 Cleans
9 HSPUs
3 Cleans
12 HSPUs
6 Cleans
...
Etc., following same pattern

 


20.03.15
"Fight Gone Bad!"
3 Rounds, Amrap:
1' Wall-Balls 20/14lbs
1' Sumo Deadlift High-Pull 35/25kg
1' Box Jumps 60/50cm
1' Push-Presses 35/25kg
1' Row (Calories)
1' break


19.03.15
Teams of 2, Amrap 20':
5x Pull-ups
10x Push-ups
15x Squats
one teammate is doing reps while the other is rope jumping


18.03.15
AMRAP 12':
12x OHS 40/30kg
12x Pull-ups
12x Burpees


17.03.15
OTM 14':
odd: 2x alt. Waiters Walk (25m) + 5x SDHP 24/16kg
even: 10x Spiderman Push-ups + 10x Jumping Squats


16.03.15
WoD 15.3, Amrap 14':
7x MUs
50x Wallballs 20/14lbs
100x DUs


13.03.15
Amrap 12':
3x Clean + 1x Jerk 70/45kg
12x Ring Leg Extensions
24x DUs


12.03.15
Teams of 2, 3RFT:
50x Pull-ups
50x Box-Jumps 60/50cm
50x Wall-Balls 20/14lbs
50x Alt. DB/KB-Snatches 24/16kg
(exercise parallel to finish all reps of each round until only one exercise is left --> last one on/off)
(Cap 30')


11.03.15
WOD 15.2: (http://games.crossfit.com/workouts/the-open)
Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 overhead squats (95 lb / 65 lb.)
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats (95 lb / 65 lb.)
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats (95 lb / 65 lb.)
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds


10.03.15:
OTM 12':
odd: 10x Box Jumps over 60/50cm
even: 3x Clean & Jerk 60/40kg


09.03.15
Barbara:
5 RFT:
20x Pull-ups
30x Push-ups
40x Sit-ups
50x Squats
(3' rest beetween rounds)
[Cap 45']


06.03.15
Buy in: Alt. KB-Lunges 24/16kg
3 RFT:
30x KB-Swings 24/16kg
20x Spiderman Push-up
10x Burpees
Cash-out: Alt. KB-Lunges 24/16kg
(Cap 15')


05.03.15
Teams of 2 (on/off),
7 RFT:
5x Pull-ups
10x Push-ups
15x Air-Squats
DL (male 700+, female 400+)
5x HSPU
10x Pistols
15x Pull-ups
Clean and Jerk (male 400+, female 250+)

Cash-Out: 50x DUs
(Cap 35')


04.03.15
EMOM:
7x Thrusters 30/20kg
7x Pull-ups
7x Burpees


03.03.15
OTM 14':
odd: 8x KB-Snatches 24/16kg + 6x Goblet Squats 24/16kg
even: 8x Pull-ups + 6x T2B


02.03.15
Tabata 8x(20''on/10''off):
Front Squats 60/40kg
Push-Presses 50/30kg
DUs
Diagonal Sit-ups
(1' break beetween exercises)