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

Mache den ersten Schritt!
> mehr Infos

WOD Table

19.12.18
OTM 12'
1) 30'' Headstand/Handstandhold
2) 15-20x HollowRocks
3) 15-20x Jumping Squats

WoD:
8 RFT:
5x Burpees
6x T2B
8x alt. DB-Snatches 55/35lbs
[CaP 14']

18.12.18
Complex:
(5' warm up, find your starting weight)
Every 2' for 6 Rounds:
4x Hang Power Clean
3x Jerk
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

17.12.18
Strength, 15':
find 5 RM F-Squats / OHS
warm-up:
10reps ~50% (easy)
8reps ~70% (medium)
5 reps ~80% (hard but possible)

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]

15.12.18
Complex, Strict Press:
(3' warm up + find starting weight)
Every 2' for 4 Rounds:
#1 15x 30/20kg
#2 10x 40/25kg
#3 7x 50/30kg
#4 3-5x 60/40kg
--> get heavy

WOD: Descending Ladder:
10-1 reps FOR TIME of each exercise:
(Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 reps)
Kettlebell Swings 24/16kg
Goblet 24/16kg
Push-Ups
[Cap 10']

- Sally

14.12.18
OTM 12':
1) 15x unbroken SDHPs 32/24kg
2) 5-8x Strict Pull-ups

WOD: Strenth:
[5' warm-up, find starting weight]
Every 3' for 5 Rounds:
10x Deadlift 100/70kg

13.12.18
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
Rotate after team member 1 has finished the jumping.
The score is the total number of burpees completed

12.12.18
A) OTM 12'
1) 3x Man Makers 2x45/25lbs
2) 6-10x Strict Pull-ups
3) 30'' Goblet Squat Hold 24/16kg

B) WOD: AMRAP 10'
7x Clean 60/40kg
14x HRPUs (*7x HSPUs)
28x Wallballs 20/14lbs

11.12.18
For Quality 14':
7x Leg (slow!) Raises on Bar
14x 1-Leg Romanian Deadlifts 55/35lbs (KB 24/16kg)
14x alt. DB-OH-Lunges 55/35lbs (KB 24/16kg)
21x Hollow Rocks
30-60'' Break

WoD:
OTM 14':
#1: 5x Clusters 50/35kg
#2: 8-12x Burpees

10.12.18
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

08.12.18
Rest Day (Box closed)

07.12.18
Teams of 2:
OTM 10' (both do all Reps):
roll the dice!
1= 12x Burpees
2= 12x OH-Lunges 20/15kg
3 = 12x G2O 20/15kg
4 = 12x Jumping Squats
5= 12x DU'S (36x SU's)
6= 1x Cheer

WOD:
AMRAP 20', Teams of 2 (on/off)
follow the repscheme, roll the dice --> this will determine every exercise.
5x ???
10x ???
15x ???
20x ???
25x ???
30x ???
(score: rounds)
1 = DU's
2 = Clips Presses
3 = Renegade Rows 55/35lbs
4 = Wallballs 20/14lbs
5 = Burpees
6 = DB-Clean + Jerk 2x55/35lbs

06.12.18
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:
(Teams of 2, Syncronised Exercises)
1': KB-Lunges 2x 24/16kg (55/35lbs)
1': Burpees
1': Wallballs 20/14lbs
1' Rest / 10'' break beetween exercises

05.12.18
OTM, 5 Rounds:
1) 8-10x Floorpress 2x 55/35lbs
2) 6x Slow Good Mornings 40/30kg
3) 40'' Dead Hang on Bar

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

04.12.18
OTM 12':
1) Tempo Pull-ups @21x1
2) 15x Wallballs 20/14lbs
3) 15x V-ups

--- Break ---

(5' warm-up, find starting weight)
WOD: Strength
B- or F-Squats
3 - 3 - 3 - 3 - 3
--> establish a 3 RepMax
(score: weight of 3 RM)
[15']

03.12.18
Complex, Strict Press:
Every 2' for 4 Rounds:
#1 15x 30/20kg
#2 10x 40/25kg
#3 7x 50/30kg
#4 3-5x 60/40kg
--> get heavy

WoD:
5 Rounds:
4' time + 30'' Break:
always 20x Burpees (Cap 2') +
#1 20x HRPU's (*Adv.: 10x HSPUs)
#2 20x 1-Leg Romanian DL 55/35lbs (24/16kg)
#3 20x KB-Swings 32/24kg
#4 20x DB-Snatches 55/35lbs
#5 ME DU's

01.12.18
OTM: 5 Rounds, 45''on/15''off:
1) T2B
2) Box-Jumps 60/50cm
3) SU's/DU's

WoD: "DECK of CARDS":
for time:
Teams of 2 (on/off):
(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):
♥ = F-Squats 50/35kg
♠ = Push-Press 50/35kg
♦ = Ring Dips (sc.: with Bands)
♣ = Bend over Row 50/35kg
Joker = 50x Partner Sit-ups 20/14lbs
(Cap 20')

30.11.18
Pyramid Complex:
F-Squat (3' to warm-up)
Every 2,5' for 5 Sets:
#1: 15x reps easy (1) 50/30kg
#2: 10x reps medium (2) 70/45kg
#3: 5x reps MAX 90/60kg
#4: 10x reps (2) 70/45kg
#5: 15x reps (1) 50/30kg

WOD: Tabata: 8x20''on/10''off:
1) Floorpress 2x55/35lbs
(short Break)
2) SDHPs 32/24kg
(short Break)
3) V-ups

29.11.18
Strength:
(5' warm-up, find starting weight)
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

28.11.18
OTM 12':
(5' to warm-up, find starting weight)
1: 5-8x (Dumbbell or Barbell) F-Squats 50/35kg
2: 5-8x (Dumbbell or Barbell) Push-Presses 50/35kg

WoD: Tabata:
1) T2B (sc.: K2E, K2C)
(short Break)
2) KB-Swings 24/16kg
(short Break)
3) Burpees

27.11.18
Conditioning: 3 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'' Break

WoD:
OTM 15':
1) 4x Squatclean 60/40kg
2) 15-20x HollowRocks
3) 8-12x HRPUs (*5-10x HSPUs)

26.11.18
Strength: 15'
5' warm-up, find starting weight
Every 2' for 5 Rounds
5x Deadlift 120/80kg
15x HollowRocks

WoD: AMRAP 13':
Buy in: Roxanne (Burpees)
10x SDHPs 35/25kg (sc.: 32/24kg)
20x Lateral Jumps over Bar
30x DU's/90xSU's

24.11.18
For Quality 15':
12x KB- Russian Twists 24/16kg
12x "Strict"-Sit-ups
50x Flutter Kicks
1' High-Plank + 5 slow Push-ups
1' Break

WoD: AMRAP, 3 Rds:
1' 1' Wallballs 20/14lbs
1' Row for Cal (G2O 20/15kg)
1' Burpees
1' KB-Swings 24/16kg
1' Break / 15'' Break beetween exercises

23.11.18
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 Sit-ups
15x Wallballs 20/14lbs
BREAK 3'
AMRAP 5'
10x Burpees
15x DU's/45x SU's

22.11.18
Strength:
EMOM for 8':
(5' warm up + find starting weight, go heavier at the smaller sets of 3 reps or 1 rep, if possible)
#1) 1': 5x Thrusters 40/30kg
#2) 1': 5x Thrusters 40/30kg
#3) 1': 5x Thrusters 40/30kg
#4) 1': 3x Thrusters 50/35kg
#5) 1': 3x Thrusters 50/35kg
#6) 1': 3x Thrusters 50/35kg
#7) 1': 1x Thruster 60/40kg
#8) 1': 1x Thruster 60/40kg

WoD: Teams of 2:
A) AMRAP 7':
5x synchronised Squatcleans 60/40kg
(or 15x sychronised SDHPs 32/24kg)
10x synchronised Pull-ups (sc. Bands / Ring Rows)
20x Partern Sit-ups 20/14lbs
3' Break
B) AMRAP 7':
10x synchronised DB-Snatches 55/35lbs
(5x left arm / 5x right arm)
10x synchronised Burpees
20x Partner Thrusters 20/14lbs

21.11.18
For Quality 12':
15-20x American KB-Swings 24/16kg
5x Strict Pull-ups
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

20.11.18
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) 6x Pull-ups + 6x T2B
(*Adv.: 5-8x T2B-Pull-up)
3) 6-8x Push-up-Burpees

19.11.18
Bear Complex:
A) 5' warm up find starting weight
B) Every 3,5', 4 rounds:
7 sets of the following sequence
(Power Clean)
Front Squat
Push Press
Back Squat
Push Press

WoD: HRPUs VS KB-Swings
EMOM til Death for 16':
odd: 12x HRPU's (+2)
even 12x American KB-Swings 24/16kg (+2)

17.11.18
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

16.11.18
OTM 15', 45''on/15''off
#1: Good Mornings 24/16kg
#2:Wheels of Hell
#3 Ring Dips

WoD: AMRAP 16':
500m Run (333x SU's)
2 Rounds of:
8x Strict Pull-ups
8x Strict-Press (40/30kg, 40-50% )
16x Push-Ups

15.11.18
CORE:
OTM; 4 Rds for 12'; 40''on, 20''off:
#1: Russian Twists 24/16kg-Kettlebell
#2: Hanging Leg Raises (sc.: am Boden Legraises)
#3: Hollow

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

14.11.18
Complex: Every 2' for 6 Rds:
3x F-Squats
3x Push-Press
3x Thrusters
Rx @ 50/35kg

WoD: Amrap 12':
Buy in: Run 500m (333x SU's)
21x KB-Swings 24/16kg
15x Push-ups
9x Goblet Squats 24/16kg

- Sally (Olympic Sit-ups)

13.11.18
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: Bend Over Row 55/35lbs
2: Pull-ups
3: KB-Swings 24/16kg

12.11.18
Every 1,5' for 5 Rounds: [15']
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

10.11.18
Strength: 5 RM Deadlift:
5' warm-up, find your starting weight:
Every 2' for 6 Rds:
5x Deadlift 120/80kg
15x Hollow Rocks

WoD: AMRAP, 3 Rds:
1' alt. Renegade Rows 55/35lbs
1' T2B/(K2E/K2C)
1' Wallballs 20/14lbs
15'' Break beetween exercises

09.11.18
10' for Quality:
ME Push-ups (down low)
SS Push-ups (broad, narrow, knee)
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

08.11.18
3 Rounds:
40'' Hollow
40'' Superman
40' Dead Hang on Bar
40'' Break

“Pyramid Double Helen”
For Time:
Run 1000m
63x KB Swings, 24kg/16kg
36x Pull Ups
Run 1000m
42x KB Swings
24x Pull Ups
Run 500m
21x KB Swings
12x Pull Ups
[CAP: 30']

OR “Partner Pyramid Double Helen”
– Run together
– Break up the reps as you like

07.11.18
OTM 15':
1) 20-40x DU's / 90x SU's
2) 3x KB (DB)-Complex:
- Row, Clean, Thruster 2x24/16kg (2x55/35lbs)
3) 45'' Superman + rows

WoD:
Tabata 8x 20''on/10''off
1) KB-Swings 32/24kg
2) Strict Pull-ups
3) V-ups

06.11.18
For Quality, 2 Rounds:
3': T2B
(*Adv.: Muscle-ups)
3': HSPU's
3': DU's / SU's
[18']

OTM 12':
1) 5x DB-Hang C&J 2x55/35lbs
2) 5-10x Pull-ups
3) 8-12x Box-Jumps 60/50cm

05.11.18
Strength:
a) 5‘: warm-up & find your starting weight.
b) Every 1,5‘ for 5 Rounds (15'):
#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 40/30kg
15x Squats

03.11.18
Strength: F-Squat:
(warm-up)
Start to find your 5 RM F-Squat.
1-2‘ Break beetween heavy sets.
(Time 15‘)

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

02.11.18
Every 2' for 5 rds:
2x KB-Clean
2x KB-Squat
2x KB-Press
RX@ 24/16kg (55/35lbs)
(1x rechts, 1x links, 1x beidhändig)

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

- Roxanne: Burpees

31.10.18
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' T2B
1,5' Break
10'' Break beetween exercises

30.10.18
Strength 15':
Advanced:
Misfit Athletic Complex:
1x Power Clean
1x Push-Jerk
1x Front-Squat
1x Hangsquat Clean
1x Split Jerk
(Beginner:
Clean + Jerk)

WOD: OTM 18':
1: 25-45x DU's/90xSU's
2: 8-12x HRPUs (*HSPU, weighted)
3: 8-12x Box-Jumps 60/50cm

29.10.18
OTM for 10':
odd: 6-10x KB-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

27.10.18
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)

WoD: OTM 15':
1) 3x Complex @2x24/16kg
- Row, - Clean, - Thruster
2) 40'' Beetle
3) 8-12x Box Jumps 60/50cm

25.10.18
Complex: every 1,5' for 6 rounds
(5' warm-up, find starting weight)
4x Thruster 50/35kg
4x Push-Press 50/35kg
--> 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

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.

24.10.18
Complex, for Quality 12':
8x alt. Lunges 2x55/35lbs (KB 2x 24/16kg)
8x Pull-ups
15x Sit-ups
(short break: 30sec-1min)

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.

23.10.18
Conditioning: 3 Rounds:
30'' Highplank + 30'' Push-ups
30'' Superman + 30'' KB-Swings 24/16kg
30'' Hollow + 30'' Sit-ups
30'' Goblet Squat Hold 24/16kg + 30'' Squats
30'' Break

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

22.10.18
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 1x 32/24kg
1': Burpees
1': Wallballs 20/14lbs
1' Rest / 10'' break beetween exercises

20.10.18
for Quality 15':
15x SDHPs 32/24kg (Adv.: 5x Clean 70/45kg)
20x HollowRocks
1' Plank
1' Break / Change weights

WoD: EMOM to death 15':
1x Burpee +1
1xSquat +1
1x SU +1

19.10.18
Conditioning:
Every 1,5 minutes, for 3 Rounds: (13,5 minutes):
Station 1 – 14-20x alt. Walking Lunges 2x 55/35lbs (24/16kg)
Station 2 – Tempo Push-Ups x 12-20 reps @ 1111 (*weighted)
Station 3 – Chin-Ups x 8-12 reps @ 21X0 (*weighted)

WoD: Tabata 8x20''on/10''off:
(2-3' find starting weight)
1) KB-Swings 32/24kg
(short Break)
2) Sit-ups
(short Break)
3) Thrusters 50/35kg

18.10.18
Strength:
F-Squat warm-up:
10reps ~50% (easy)
8reps ~70% (medium)
5 reps ~80% (hard but possible)

then: Start to find your 5 RM F-Squat.
1-2‘ Break beetween heavy sets.
(Time 15‘)

WoD: AMRAP 2 Rounds:
2': Farmers Walk Around the Partner 2x 24kg/16kg // 2x 55lbs/35lbs
(on/Squathold)
(1 Round = 1 Rep)
2': Partner Sit-ups
2' T2B (on/Squathold)
2' Partner Push-ups
[16']

17.10.18
OTM 15':
1: 5-8x Strict Pull-ups
2: 3x Man Makers 45/25lbs
3: 30'' L-Hold

Amrap, 3 rds:
1' Burpees
1' T2B
1' Row for cal
1' Backsquats 50/35kg
1' Break
(15'' break beetween exercises)

16.10.18
Strength: 15'
5' warm-up, find starting weight
Every 2' for 5 Rounds
5x Deadlift 120/80kg
15x HollowRocks

WoD: OTM; 15':
1) 6-10x Burpee - Push-ups
2) 6x-10x Pull-up - T2B
3) 6-10x KB-Taters 24/16kg

15.10.18
A) for Quality 12':
14x alt. DB-Snatches 55/35lbs (KB: 24/16kg)
10x 1-leg Romaian Deadlift 24/16kg (5x r/5x l)
30'' Hollow
30'' Superman
30'' Break

B) WoD: OTM, 5 Rds:
1) 3x Man Makers 2x45/25lbs // (2x20/12kg)
2) 10-16x alt.Pistols
(sc.: assisted / Jumping Squats)
3) 20-45x DU's/90x SU's

-Sally: Olympic Sit-ups

13.10.18
For Quality 14':
5x Clean 70/45kg (sc.: 15x SDHP)
8x DB/(KB)-Strict-Press 2x45/25lbs (*HSPUs)
(short Break)

WOD A:
AMRAP 7', ladder +3:
3x alt. DB-Clean 55/35lbs (+3)
3x V-ups (+3)
BREAK 3'
WOD B (18.5 = 12.5 = 11.6):
AMRAP 7', ladder +3:
3x thrusters 45/30kg (+3)
3x chest-to-bar pull-ups (+3)

12.10.18
Complex:
(5' warm-up, find starting weight)
Every 2' for 6 Rounds:
4x Clean 50/35kg
2x Jerk 50/35kg
1x Thruster 50/35kg
(--> get heavy)

WoD: Amrap, 4 Rounds:
40'' Floorpress 55/35lbs
40'' V-ups
40'' Burpees
20'' Break beetweem stations

11.10.18
Every 1,5' for 6 rds:
Beginner: 5x F-Squats 50/30kg --> go heavy
Adv.: 5x OHS 50/35kg --> go heavy
(change weight or 10-15x Sit-ups)OTM 18':
1: 30'' Bar Hold + 5x Strict Pull-ups
2: 30'' Push-up Hold + (5-)10x Push-ups
3: 30'' Squat Hold + (10-)15x Squats

10.10.18
OTM 15':
1) 8-12x Box-Jumps 60/50cm
2) 8-12x Floorpress 2x 55/35lbs
3) 15-20x HollowRocks

WoD: "DECK of CARDS":
for time:
Teams of 2 (on/off):
(Karten abwechselnd ziehen und dann die Übung + Repanzahl ausführen)
Using a Deck of 52 Cards, each suit represents a movement and each number represents the reps. (Face Cards = 10 reps, Ace = 11 reps)

♥ = Burpees
♠ = DB-Push-Press 2x55/35lbs
♦ = KB-Swings 32/24kg
♣ = T2B
Joker = 0 reps, next reps x2
(Cap 20')

09.10.18
OTM 10':
1) 8-12x Dimmel Deadlifts 80/55kg
2) 14-18x alt. Lateral Lunges

WoD: Teams of 2, AMRAP 20':
25x synchronised KB-Swings 24/16kg
50x Partner Sit-ups 20/14lbs
100x Wallballs 20/14lbs (on/off each Teammate has to make 10, then switch)

08.10.18
OTM 15':
1) 20-40x DU's / 90x SU's
2) 3x KB (DB)-Complex:
- Row, Clean, Thruster 2x24/16kg (2x55/35lbs)
3) 45'' Superman + rows

WoD:
A) AMRAP 6':
6x alt. Pistols
(sc. Jumping Squats)
9x V-ups
12x KB-Swings 32/24kg
3' Break
B) AMRAP 6':
6x Handstand Push-Ups
(sc. bands, box, pike-PU, HRPU's)
9x Burpees
12x Toes to Bar

06.10.18
OTM 20':
1: 15x T2B
2: 15x Ring-Rows
3: 15x Jumping Squats
4: 15x Push-ups

WoD, AMRAP 12':
10x Burpees
20x KB-Swings 24/16kg
30x Sit-ups

05.10.18
Beginner:
Skill: Clean
Advanced:
Complex: @60/40kg
4x Hang Power Clean
2x S2O
(15')

WoD: Tabata 8x(20''on/10''off):
1) Front Squats 50/35kg
2) Push-Presses 50/35kg
3) DUs/ SU's/3
(~1' break beetween exercises)

04.10.18
OTM 10':
odd: ME Plank
even: 30'' slow Good Mornings 35/25kg

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

03.10.18
OTM 18':
1: 10-15x Push-ups
2: 15-20x Sit-ups
3: 20-25x Squats

WoD: 18.0:
21-15-9 Reps for Time of:
Dumbbell Snatches 50/35lbs
Over-Dumbbell Burpees
(Cap 10')

02.10.18
KB-Complex: @RX 24/16kg
1 Complex = 1x rechts, 1x links, 1x beidseitig
2x Clean
2x F-Squat
2x Push-Press
(10')

WoD: OTM 18':
1: 8-10x over the Box Lunges 2x 35/25lbs
2: 8-12x Dips
3: 30'' Hollow

01.10.18
Deadlift:
10 reps with 50%
8 reps with 65%
5 reps with 80%
--> find your 5 RM
(15')

Jumping HELEN:
3 RFT:
111x DU's/333xSU's
21x KB-Swings 24/16kg
12x Pull-ups
[Cap 15']

29.09.18
OTM 12'
1: 8-12x HRPUs (*Adv. Explosiv)
2: 20x walking Lunges 2x 24/16kg (DB: 2x55/35lbs)
3: ME Dead Hang on Bar

Amrap 15':
30x Sit-ups
40x Squats
50x Dus / 150x Sus

28.09.18
OTM for 12 minutes:
1) 4-6x Wheels of Hell (slow)
2) 30'' Hollow
3) 8-12x Candlesticks (sc. 15-20x Sit-ups)

WOD:
5 RFT:
6x Push-Press 60/40kg
6x alt. F-Rack-Lunges 60/40kg
30x Sit-ups (25x V-ups)
(Cap 15')

27.09.18
Skill: OHS
series of 5 reps, go deep + control
(15')

WoD:
Teams of 2, on/plank:
Amrap 16':
10x F-Squats 50/35kg (*Adv.: 10x OHS 40/30kg)
20x Box Jumps 60/50cm
40x Dus / 120x Sus

26.09.18
Skill/Strength 12':
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)

25.09.18
Every 2' for 6 rds: @60/40kg
3x Low Hang Clean
3x Mid Hang Clean
3x 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 35/25kg

24.09.18
OTM 12':
(5' to warmup + find starting weight for Clean)
1: 10-15x "A" or "V" Shoulder ABC
2: 4-5x Clean 60/40kg (or 12-15x SDHPs 32/24kg)
3: 40'' Hollow

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

22.09.18
OTM 12':
1) 5-8x F-Squats 60/40kg
2) ME Dead hang on Bar
3) 40'' Plank

WoD: AMRAP 15':
5x Shoulder to Overhead 60/40kg
20x Kettlebell Swings 24/16kg
20x V-Ups
80x DU's/240xSU's

21.09.18
For Quality 12':
(5' warm-up + find starting weight)
5x Deadlifts 80/55 @5 secs down
5x Pull-ups @3 secs down

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

20.09.18
OTM 8':
odd: ME Plank
even: 15x T2B

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

19.09.18
OTM 5 Rounds, 45''on/15''off:
1) Pull-ups
2) Lunges 24/16kg
3) SU's/DU's

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):
♥ = Clean 40/30kg
♠ = Jerk 40/30kg
♦ = Thruster 40/30kg
♣ = F-Rack Lunges 40/30kg
Joker = 0 reps, next reps x2
(Cap 20')

18.09.18
OTM 10':
odd:
5x Strict Pull-up
5x Chin up
(if completed +1 each)
even:
8-12x F-Squats 60/40kg

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

17.09.18
OTM 15':
1: 15x Sumo Deadlift Highpulls 32/24kg
2: 10x Slow Leg Raises
3: 12-16x Renegade Rows 55/35lbs

WOD: AMRAP 13':
15x HRPUs
15x Goblet squats 24/16kg
40x Double unders / 120x Single unders

15.09.18
OTM 15':
1: 15-20x HollowRocks
2: 6-10x  Strict Pull-ups
3: 6-10x over the Box Lunges 2x35/25lbs
(60/50cm)

WOD:
Amrap 15':
111x DUs/333x SUs
20x Squats
20x V-ups
20x Russian Twists 20/14lbs

14.09.18
OTM 12':
1) 8-12x Floorpress 2x 55/35lbs
2) 40'' Hollow
3) 10x 1-Leg Romanian Deadlift 32/24kg

WoD: AMRAP 16': you go - i go (Teams of 2):
5x Shoulder to Overhead 60/40kg
20 Kettlebell Swings 24/16kg
20 V-Ups
BOTH (parallel): 100x DU's (SU's * 3)

13.09.18
OTM 8':
#1: 45'' DU's/SU's
#2: 45'' HollowRocks

AMRAP 30'
minutes of:
50x Air Squats
40x Kettlebell Swings 24/16kg
30x Shoulder to Overhead 40/30kg
20x Burpees
10x Strict Pull-Ups

Partner A starts with 50 air squats, Partner B then performs 40 kettlebell swings, Partner A then performs 30 shoulder to overhead, Partner B does 20 burpees, Partner A does 10 strict pull-ups, then Partner B does 50 air squats…and so on.

12.09.18
For Quality 10', ladder+1:
(5' warm up & find starting weight)
1x Hang Power Clean 60/40kg (+1)
1x Front Squat 60/40kg (+1)
1x Shoulder to Overhead 60/40kg (+1)

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

11.09.18
For Quality 12':
14x American KB-Swings 24/16kg
40'' Hollow
14x KB-Russian Twists 24/16kg
40'' Superman
short Break (20-40'')

OTM 18':
1) 10-15x HRPU's (*explosiv)
2) 40'' Beetle
3) 10x 1-Leg Romanian Deadlifts 24/16kg (5x left/5x right)

10.09.18
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Death March x 20 reps
Station 2 – Turkish Get-Ups x 6 reps (3 each side)
Station 3 – Side Plank x 45 seconds each side

WOD: Karen's Revenge
For time:
150 Wall Balls, 20/14 lbs
Do 1 Burpee every time you stop your wallballs. Accumulate the burpees every time where you do 1 burpee the first time you stop, 2 the second, 3 the third, etc.
[Cap 15']

08.09.18
A) For time:
100x Burpees
[Cap 12']

AMRAP 6':
5x F-Squats 40/30kg
5x Push Presses 40/30kg
Rest 4'
AMRAP 6':
15x Kettlebell Swings 24/16kg
15x Push-Ups

07.09.18
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

06.09.18
Strength:
find your 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)

05.09.18
Strength/Skill:
(5' warm-up + find starting weight):
Complex: every 2' for 6 rounds
3x Front Squat 50/35kg
3x Push-Press 50/35kg
3x Thruster 50/35kg
--> if too easy, get heavier

Amrap 7':
10x Burpees
30x Russian Twists 20/14lbs
2' Break
Amrap 7':
10x K2E
60x Jumping Jacks

04.09.18
Every 2 minutes, for 12 minutes (6 sets):
Push Press x 4-6 reps
(Adv.: +15x Sit-ups)

WoD: OTM 16'
1: 90x SU's (*Adv.: 20-45x DU's)
2: 12-14x Alternating Reverse Lunges 24/16kg
3: 5-10x Handstand Push-Ups
(3-4x Wallwalks)
4: 30'' Goblet-Squat-Hold 24/16kg

03.09.18
FOR QUALITY: Every 1,5' for 4 Rounds:
(3' practice Turkish get-ups, find weight)
#1: 1,5' practice turkish get-ups 24/16kg (55/35lbs)
#2: 1,5' DU's/SU's Practice (max unbroken?)
[12']

WoD: "Grace", for time:
(5' Find your starting weight )
30x Clean + Jerk 60/40kg
--> then til timecap: ladder +1
1x Burpee (+1)
1x V-up (+1)
[Cap 12']
score: grace time & ladder score

01.09.18
OTM 12':
1: 8-10x over the Box Lunges 2x 35/25lbs
2: 8-10x Strict Pull-ups
3: 8-10x KB-Taters 24/26kg

Teams of 2, Amrap 16' (on/off):
10x Thursters 50/35kg
20x Burpees
40x Sit-ups

31.08.18
CHOOSE lift (a) or work (b).:
a. Clean + Jerk
b. OTM 14':
odd: 8-12x Box-Jumps 60/50cm
even: 10-15x T2B

Amrap 12'
Buy in: 50x Dus/150xSUs
CHOOSE your ladder – build (A) or burn (B) :
A: KB-Push-Press +2
Weighted Lunges +2
@24/16kg
B: HRPUs +2
Lunges +4

30.08.18
OTM 12':
odd:30'' KB Russian Twists 24/16kg
even: 8-12x HRPUs (*weighted)

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

29.08.18
CHOOSE: Strength or Cardio:
Strength:
3': find your starting weight
-->
every 2' for 12':
Complex @ 60/40kg:
1x Clean
1x Thruster
1x Hang Power Clean
1x Push-Press
1x F-Squat
(you can change weight if needed)

Cardio:
OTM 15':
1: 20-25x Air Squats
2: 12-15x Ring Rows
3: 8x-10x Burpees

Choose FRAN or ANNIE:
WOD Strength:
"FRAN":
21-15-9 reps, for time:
Thrusters 40/30kg
Pull-ups
(Cap 12')

WoD Cardio:
"ANNIE"
50-40-30-20-10 reps for time:
Sit-ups
DU's
(Cap 12')

28.08.18
Strength:
Every 2' for 6 rds:
6-8x Hangsquatclean 50/35kg
go heavy --> to 6 RM

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

27.08.18
A: OTM 12':
odd: 50-80x Flutter Kicks
even: 8-12x alt DB- C+J 45/25lbs

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

Cashout - Sally

25.08.18
Strength:
(warm-up:
10x Strict Press (easy ~ 50%)
8x Strict Press (medium ~ 70%)
5x Strict Press (hard but possible ~ 85%)
--> find your 5 RM Strict-Press
1-2' break beetween heavy sets
[15']

WoD:
Amrap 5 rounds:
1' Thrusters 20/15kg
1' Burpees
1' Sit-ups
SCORE: total reps completed.

24.08.18
For Quality 12':
10x DB-Snatches 55/35lbs
10x DB-Lunges 55/35lbs
30'' Half way down Push-up Hold
30'' Goblet Squat Hold 55/35lbs
30'' Break

AMRAP 16':
10x Push-ups
20x DB-Snatches 55/35lbs
30x Squats

23.08.18
Strength: Deadlift:
warm-up
--> go heavier
--> find your 8 Rep Max
[15']

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

22.08.18
Part#1:
A) EMOM for 7':
5x F-Squat 60/40kg
(Advanced: 3-4x Hang-Squat Clean 60/40kg)
B) EMOM for 7':
8x Pull-ups

Part#2:
WOD: A) AMRAP 6'
12x Wallballs 20/14lbs
12x KB-Swings 24/16kg
2' Break
B) AMRAP 6'
12x Box-Jumps 60/50cm
12x V-ups

21.08.18
Every 1,5' for 6 rounds: (RX @ 50/30kg)
5x OHS
(* 20x DU's / 60x SU's)

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.

20.08.18
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 55/35lbs

18.08.18
OTM 15':
1: 10x alt. KB-Lunges 2x 24/16kg // 55/35lbs
2: 6-10x Strict Pull-ups
3: 6-10x F-Squats 60/40kg

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

17.08.18
Pyramid Complex:
F-Squat (3' to warm-up)
Every 2,5' for 5 Sets:
#1: 15x reps easy (1) 50/30kg
#2: 10x reps medium (2) 70/45kg
#3: 5x reps MAX 90/60kg
#4: 10x reps (2) 70/45kg
#5: 15x reps (1) 50/30kg

WOD: Tabata: 8x20''on/10''off:
1) Floorpress 2x55/35lbs
(short Break)
2) SDHPs 32/24kg
(short Break)
3) V-ups

16.08.18
OTM 5 Rounds, 45''on/15''off:
1) V-ups
2) Box-Jumps 60/50cm
3) SU's/DU's

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
♠ = F-Squats 60/40kg
♦ = Strict Pull-ups
♣ = Floorpress 55/35lbs
Joker = 0 reps, next reps x2
(Cap 20')

14.08.18
OTM, 5 Rounds, 60''on/20''off:
1: Turkish get ups 24/16kg
2: Plank
3: Sit-ups

WoD: EMOM til Death 13', ladder +2
4x HRPUs (+2)
if you have time --> fill up the first 40'' with SU's, then rest

13.08.18
OTM 10':
odd: ME Pull-ups
even: ME Sit-ups

WoD:
(5' warm-up + find starting weight)
Amrap 14':
40x Dus / 120x SU's
20x V-ups
10x Thrusters 40/30kg

11.08.18
Strength:
Every 1,5' for 5 Rds: (15')
1) 8-10x alt. F-Rack Lunges 50/35kg
5x Wheels of Hell
2) 30'' Hollow + 30'' Superman + 30'' Break

OTM 15':
1) 8-12x Boxjumps 60/50cm
2) 4-5x DB-Clean + Jerk 2x55/35lbs
3) 15x T2B

10.08.18
Every 1,5' for 3 Rounds:
1) 6-8x Front Squat 60/40 @ 30X1
2) 8-10x Single-Arm Dumbbell Row 55/35lbs @ 2111 each arm
3) 60'' Plank

WoD:
AMRAP, 5 Rounds:
30'' Burpees + 30'' Rest
60'' Kettlebell Swings 24/16kg + 30'' Rest

09.08.18
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 (or a total of 70x Burpees - parallel)
(one Partner can start the Run/Burpees earlier, but the other has to finish the reps)

08.08.18
Every 1'45'' for 4 Rounds (14'):
1) 6-8x Deadlift 100/70kg @ 3''down
2) 8-12x Floorpress 2x55/35lbs + 8-12x Push-ups

Tabata: 8x20''on/10'' off:
Strict Pull-ups
(short Break)
F-Squats 60/40kg
(short Break)
DU's/SU's/3

07.08.18
OTM 16', 40''on/20''off
1) Leg-Ring Plank (Adv.: with reach Trough)
2) Sideplank 20''R/20''L
3) Goblet Squat Hold 24/16kg
4) KB-Russian Twists 24/16kg

WoD:
OTM 12'
1) KB-Swings 24/16kg
2) 10-15x Push-Ups @ 2'' down
3) 10x each leg - Alternating Lateral Lunge @ 2'' down

06.08.18
OTM 12':
(5': warm up + find starting weight for Thrusters)
#1: 5x Thrusters 50/35kg
#2: 40'' ME Sit-ups

WoD: “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

04.08.18
OTM 15':
1: ME Plank
2: 10x KB-Halos 20/12kg
3: 5-10x Strict Pull-ups

WoD: AMRAP 14':
111x DU's / 333x Sus
12x HRPUs
24x Sit-ups

03.08.18
A) OTM 15':
1: 8-12x Floorpress 55/35lbs
2: 8-12x HRPUs (*Weighted)
3: 30'' Goblet Squat Hold 24/16kg

  1. B) WOD:
    (5' warm up + find starting weights)
    Amrap 10':
    10x Deadlifts 80/55kg
    10x T2B
    20x lateral Jumps over Bar

02.08.18
OTM 15':
1) 4x Shuffle Run
2) 6-12x Chin-ups
3) 15-20x Hollow Rocks

WoD: AMRAP 14', you go - i go:
15x KB-Swings 24/16kg
10x HRPU's
5x Thrusters 50/35kg

01.08.18
Team “Murph”, Teams of 2 (on/off):
1,5 km Run
100 Pull-ups
200 Push-Ups
300 Squats
1,5 km Run
[CAP 45']

Rules:
- Both team members must run a mile together each time.
- Teams may break up exercises between run segments however they wish but only 1 person can be working at a time, while the other team mate is resting.
(*Adv.: the other team mate is not resting, he must hold a 20/14lbs wall ball above their waist or head. And Partnerrun with a 20/14lbs wall ball)
(***Adv.: do it alone)

31.07.18
Complex:
(5' warm-up + find starting weight)
Every 2' for 5 Rounds:
2x F-Squat
1x Push-Press
4x F-Squat
2x Push-Press
6x F-Squat
3x Push-Press
Rx@ 50/30kg

OTM 16':
1) 16-20x Sit-ups
2) 16x Wallball Shots 20/14lbs
3) 16x DB-Snatches 55/35lbs
3) 8-12x Burpees

30.07.18
OTM 12':
(5' warm-up, find starting weight)
1) 4-5x Thrusters 50/35kg + 4-5x Wheels of Hell
2) 8-10x Burpee-Pull-ups
3) ME Superman

WoD: AMRAP, 3 Rounds, (13,5'):
1' Box Jumps 60/50cm
30'' Break
1'  T2B
30'' Break
1' KB-Swings 24/16kg
30'' Break

23.-28.07.18
Box Closed
21.07.18
Every 2' for 4 Rounds:
(~5' to find starting weights)
1) 16x KB or one handed DB-Push-Press 24/16kg | 55/35lbs (8xr/8xl)
8x KB or 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

20.07.18
Complex:
5' for warm-up and find starting weight
Every 2' for 6 Rounds:
2x Strict-Press
4x Thruster (Sc.: F-Squat)
4x Push-Press
Rx@ 50/35kg

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

19.07.18
OTM 15'; 45''on/15''off:
1) Shoulder ABC "A" or "V"
2) DB-Clean + Jerk 2x55/35lbs
3) Hollow

WoD: Amrap 16min
20x Burpees over KB
20x Goblet Squats    32/20
20x Push ups on KB
20x SDHP     32/20
20x KB-Swing    32/20
20x Push Press (10 each side) 32/20

18.07.18
Complex:
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.
(10'' Break beetween exercises)

WOD: Amrap, 4 Rounds':
1': Burpee Box-Jumps  60/50cm
1': DB-Clean+Jerk  2x45/25lbs
1': KB-Taters 24/16kg
1': Break / 15'' beetween exercises

17.07.18
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

16.07.18
OTM 12':
#1 1) 16-20x Renegade Rows 55/35lbs
#2: 30'' ME Push-ups

OTM 16: 45''on/15''off
1) Ring Leg Extensions
2) American KB-Swings 24/16kg
3) Burpees
4) Jumping Squats

14.07.18
OTM 12':
1: 15x T2B
2: 50-70x Flutter Kicks
3: 6-8x Burpee Box Jumps 60/50cm

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

13.07.18
Complex:
(5' warm-up, find starting weight)
Every 2' for 6 Rounds:
4x Clean 50/35kg
2x Jerk 50/35kg
1x Thruster 50/35kg
(--> get heavy)

WoD: Amrap, 4 Rounds:
40'' F-Squats 40/30kg
40'' V-ups
40'' Burpees
20'' Break beetweem stations

12.07.18
For Quality 12':
15x American KB-Swings 24/16kg
15x Goblet Squats 24/16kg
20x KB-Russian Twists 24/16kg
1' Hollow
1' Break

WoD, Teams of 2:
2 Rounds:
2' Ground2Overhead 20/15kg - Front Rack Hold 40/30kg
2' HRPU's -  OH-Hold 20/15kg
2' alt- Front Rack Lunges 40/30kg - Plank
2' Break

11.07.18
OTM 15':
#1: 8-12x Floorpress 2x 55/35lbs
#2: ME Bottum up KB-Carry (30'' L / 30'' R)
#3: 6-8x Leg Raises @3'' down

WoD: Team of 2,  alternate intervalls, on/off:
(alternate intervalls, each teammate 6xOn and 6xOff)
#1: 12x 20'' Wallballs 20/14lbs
#2:12x 20'' Sit-ups
#3: 12x 20'' 12x 20'' KB-Push-Presses 24/16kg
#4: 12x 20'' Burpees

10.07.18
Every 1,25' (1' und 15'')
for 6 Rounds: [15']
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

09.07.18
3 Rounds: 40''on/20''off
1) alt. Lunges
2) Push ups
3) Box jumps
4) Burpees
5) Wall sit

WoD:
Amrap, 3 rds: 40''on/20''off
#1: L-sit
#2: Leg Raises
#3: Wallballs 20/14lbs
#4: Plank
#5: KB-Swings 24/16kg

07.07.18
OTM 4 Rounds: 40''on/20'' off:
1) Over the Box Lunges 2x35/25lbs
2) Ring Dips
3) KB-Russian Twists 24/16kg
4) Push-ups

WoD: AMRAP 12': Ladder +1
3x Burpees (+1)
3x V-ups (+1)
20x DU's / 60x SU'S

06.07.18
Strength:
- warm-up
10 reps ~ 50% (easy)
8 reps ~ 70% (medium)
5 reps ~ 85% (hard)
then --> Find 5RM Deadlift
[15']

WoD: Amrap, 4 rds:
40'' Thrusters 50/35kg, 20'' break
40'' SDHPs 32/24kg / Hang Power Cleans 50/35kg, 20'' break
40'' F-Squats 50/35kg, 20'' break
2' break

05.07.18
Strength/Technique:
OHS or F-Squats: - 5er Serien
warm-up with an easy weight and go heavier
(go deep, controlled)
(Time 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 @ Minute 12: 500m Partnerrun 20/14lbs

04.07.18
OTM 12', 40''on/20''off:
Box Jumps 60/50cm
Pull-ups
Sit-ups

WoD:
"Fancy Nancy":
5 RFT:
15x OHS 42,5kg/30kg (sc.: F-Squats)
beetween OHS-sets: Run 500m  (4 times)
[Cap 18']

03.07.18
for Quality 14':
(5' to find starting weight + warm-up)
8x Deadlift 100/60kg
8x Pull-ups
8x Goblet Squats 32/24kg @2'' Buttom Hold
1' Break

WoD: OTM 15':
1) 15x Squats + 10x Push-ups (+ *5x Pull-ups (sc.: Jumping))
2) 20-45x DU's / 90x SU's
3) 50-70x Flutter Kicks

02.07.18
OTM 12':
1: 8-10x over Box Lunges  60/50cm 2x 35/25lbs
2: 8-10x Strict Pull-ups
3: 8-10x KB-Taters 24/16kg

Teams of 2, Amrap 16' (on/off):
10x Wheels of Hell
10x Thursters 50/35kg
20x Burpees over the Bar

30.06.18
OTM 15': 40''on/20''off
1) HSPUs / (sc.: on Box, HRPU)
2) Clusters 50/35kg (sc.: Thrusters)
3) alt. Lunges 24/16kg

WOD:
Tabata: 8x20''on/10''off
1) Ring Rows
2) Burpees
3) Jumping Squats (*Adv.: Pistols)

29.06.18
Core, 4 Rounds:
40'' Plank
40'' Hollow Rocks
40'' KB-Swings 24/16kg
10'' break beetween exercises

WOD:
A) AMRAP 8 min.
8x Power C&J @ 50kg/35kg
16x Air Squats
8x Burpees
16x T2B
3 min. Pause
B) AMRAP 8 min.
8x Thruster @ 50kg/35kg
16x Air Squats
8x Burpees
16x HRPU's

28.06.18
Every 1,5 minutes, for 18 minutes (3 sets) of:
#1 – Romanian Deadlift x 8-10 reps @4'' down
#2 – Single-Arm Overhead DB Press x 8-10 reps @2'' down right arm)
#3 – Single-Arm Overhead DB Press x 8-10 reps @2'' down (left arm)
#4 – Strict Toes to Bar or Hanging Leg Raises x 8-10 reps @ slow

WoD:, Teams of 2, AMRAP 14':
(on/rope jumping)
20x Pull-ups
40x Wallballs 20/14lbs
60x Sit-ups

27.06.18
Strength:
Deadlift:
[warm-up:
10reps ~50% (easy)
7reps ~ 70% (medium)
5reps ~ 85% (hard but possible)]
then --> find your 5 RM
[1-2' Beak beetween heavy sets]

WoD: AMRAP, 4 Rounds (12'):
#1) 45'' Pull-ups
#2) 45'' Push-ups + Knee Rotation
#3) 45'' Goblet Squats 32/24kg
15'' beetween exercises

26.06.18
Pyramid Complex:
Thrusters (3' to warm-up + find starting weight)
Every 2,5' for 5 Rounds (#1,#2, #3, #4, #5):
#1: 15x reps easy weight (1) 40/25kg
#2: 10x reps medium (2) 50/35kg
#3: 5x reps MAX 60/45kg
#4: 10x reps (2) 50/35kg
#5: 15x reps (1) 40/25kg
choose weight -->  try to get the reps each round unbroken.

WoD:  OTM 15':
1) 15x American KB-Swings 24/16kg
2) 15x Wallballs 20/14lbs
3) 8-12x Burpees

25.06.18
Strength: OTM 10‘:
5‘: preparation, warm-up & find your starting weight.
#1: 5-8x Push-Press 50/35kg
#2: ME Push-ups in one streak

WOD: AMRAP, 4 Rounds:
1' T2B
30'' Squats
1' DB-Snatches 55/35lbs
30'' Squats
1' HRPU's
30'' Squats

23.06.18
Complex: Every 2' for 6 Rds:
(5' warm-up, find starting weight)
6x F-Squats
3x Push-Press
Rx @ 60/40kg

WoD: Amrap 15':
@Start & Minute 4 & 8 & 12: 15x Burpees
21x KB-Swings 24/16kg
15x Push-ups
9x Goblet Squats 24/16kg

22.06.18
For Quality 14':
15x Strict Sit-ups
30'' Hollow
5-10x Strict Pull-ups
30'' Superman
30'' Break

Tabata: 8x20''on/10''off
#1 American KB-Swings 24/16kg
(short Break)
#2 MB-Burpee Chestpasses (vs. Wall)
(short Break)
#3 alt. OH-Lunges 20/15kg

21.06.18
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
20.06.18
OTM 12':
1: 30'' Hollow + 10x Sit-ups
2: 8-12x Floorpress 55/35lbs

WoD: AMRAP 12':
(5' warm up, find starting weight)
15x SDHPs 32/24kg (*Adv.: 5x Clean 60/40kg)
15x Sit-ups
15x Squats

Cashout: Sally

19.06.18
OTM 15':
#1: 8-12x Floorpress 2x 55/35lbs
#2: ME Bottum up KB-Carry (30'' L / 30'' R)
#3: Shoulder ABC "A" (Adv.: "V")

WoD:
OTM 14':
odd: 4x F-Squats 60/40kg + 4x Wheels of Hell
even: 20-40x DUs / 90x Sus

18.06.18
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

16.06.18
4 Rounds; For Quality; Tempo Training:
1' Pull-ups
1' Good Morgnings 24/16kg
1' KB-Russian Twists 24/16kg

Teams of 2: AMRAP, 3 Rounds:
5' Time for:
Buy in: Medball Partner Run 20/14lbs (360 Jumping Jacks, together)
10x MB-Burpees-Chestpasses 20/14lbs
ME MB-Partner Thrusters 20/14lbs
1' Break

15.06.18
Strength:
(5' warm-up, find starting weight)
Every 2'  for 6 Rounds:
8x Push-Press 50/35kg
15-20x Sit-ups

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

14.06.18
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)

13.06.18
OTM 12', 40''on/20''off
1) Hollow
2) Strict Pull-ups
3)  Good Morgnings 24/16kg
Tabata: 8x 20''on/10''off
1) Wallballs 20/14lbs
2) KB-Swings 24/16kg
3) DU's / SU's/3
4) Burpees

12.06.18
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)
[14']

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

11.06.18
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

09.06.18
Coordination/Stability:
A) OTM: 15 min
1: Plank
2: 30" L-Hang Hold (sc.: Hang Hold, on Rings)
3: 30" Side Plank li. // 30" Side Plank re.

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

08.06.18
A) For Quality 12':
15x American KB-Swings 24/16kg
20x Hollow Rocks
10x Slow Leg Raises
10x Push-ups + Knee Rotation
1' Break

  1. B) FRAN: For time:
    21-15-9 reps
    - Thrusters 40/30kg
    - Pull-ups

07.06.18
Core:
3 rds:
30'' Plank
30'' Superman
30'' R-Leg-up
30'' Superman
30'' L-Leg-up
30'' Break
[9']

Teams of 2:
Amrap 4x5
Buy in @ every round: one Partner run 500m (333xSUs)
(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

06.06.18
WoD: Barbara:
5RFT:
20x Pull-ups
30x Push-ups
40x Sit-ups
50x Squats
Rest precisely three minutes between each round.
(Cap 45')

05.06.18
OTM 15':
1) 8-12x Floorpress 2x55/35lbs
2) 12-15x Ring Rows
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

04.06.18
OTM 12':
#1 16-20x Renegade Rows 55/35lbs
#2: 30'' ME Push-ups
(Supersets, wide/narrow-Grip... active shoulders!)

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

02.06.18
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

01.06.18
Strength, 12':
find 5 RM Strict Press
1-2‘ Break beetween heavy sets.
WoD: AMRAP, 2 Rounds:
2'  Over Box Lungesn 2x45/25lbs
1' Break
2' T2B
1' Break
2' HRPU's
1' Break

30.05.18
Complex:
(5' warm up, find your starting weight)
Every 2' for 6 Rounds:
4x  Hang Power Clean
3x Jerk
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

29.05.18
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

28.05.18
Strength, 15':
find 5 RM F-Squats / OHS
1-2‘ Break beetween heavy sets.

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]

26.05.18
Complex, Strict Press:
(3' warm up + find starting weight)
Every 2' for 4 Rounds:
#1 15x 30/20kg
#2 10x 40/25kg
#3 7x 50/30kg
#4 3-5x 60/40kg
--> get heavy

WOD: Descending Ladder:
10-1 reps FOR TIME of each exercise:
(Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 reps)
Kettlebell Swings 24/16kg
Goblet  24/16kg
Push-Ups
[Cap 10']

25.05,18
For Quality 14':
7x Leg (slow!) Raises on Bar
14x 1-Leg Romanian Deadlifts 55/35lbs (KB 24/16kg)
(7x right leg / 7x left leg
14x alt. DB-OH-Lunges 55/35lbs (KB 24/16kg)
(7x right arm / 7x left arm)
21x Hollow Rocks

WoD:
OTM 14':
#1: 5x Clusters 50/35kg
#2: 8-12x Burpees

24.05.18
Strength:
find your 5 RM F-Squat.
1-2‘ Break beetween heavy sets.
(Time 15‘)

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

23.05.18
A) OTM 12'
1) 3x Man Makers 2x45/25lbs
2) 6-10x Strict Pull-ups
3) 30'' Goblet Squat Hold 24/16kg

  1. B) WOD: AMRAP 10'
    7x Clean 60/40kg
    14x HRPUs (*7x HSPUs)
    28x Wallballs 20/14lbs

22.05.18
OTM 15': 45''on/15''off
1) Box-Jumps 60/50cm
2) 2) Shoulder ABC (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.

19.05.18
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

18.05.18
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:
9x SDHPs 32/24kg  (*Adv.: 3x Power Cleans 60/40kg)
6x Push-Ups
9x Air Squats

17.05.18
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

16.05.18
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

15.05.18
for Quality 15':
15x SDHPs 32/24kg (Adv.: 5x Clean 70/45kg)
20x HollowRocks
1' Plank
1' Break / Change weights

WoD: OTM 12':
1) 8x Floorpress 55/35lbs + 8x Push-ups
2) 5x Strict Pull-ups + 5x Slow Leg Raises
3) 30''Goblet Squat Hold + 10x Squats (*Adv.: Jumping Squats)

14.05.18
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

12.05.18
OTM, 5 Rounds:
1) 8-10x Floorpress 2x 55/35lbs
2) 6x Slow Good Mornings 40/30kg
3) 40'' Dead Hang on Bar

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

11.05.18
WoD: "DECK of CARDS":
for time:
Teams of 2 (on/off):
(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
“Meathead Deck of Cards” (Strength):
♥ = F-Squats 60/40kg
♠ = Push-Press 60/40kg
♦ = Ring Dips
♣ = Bend over Row 60/40kg
Joker = 50 weighted sit-ups 25/15lbs (together, parallell)
(Cap 20')

09.05.18
Complex, Strict Press:
Every 2' for 4 Rounds:
#1 15x 30/20kg
#2 10x 40/25kg
#3 7x 50/30kg
#4 3-5x 60/40kg
--> get heavy

WoD:
5 Rounds:
4,5' time + 30'' Break:
always 500m Run +
#1 20x HRPU's (*Adv.: 10x HSPUs)
#2 20x 1-Leg Romanian DL 55/35lbs (24/16kg)
#3 20x KB-Swings 32/24kg
#4 20x DB-Snatches 55/35lbs
#5 ME DU's

08.05.18
Conditioning: 3 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'' Break

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

07.05.18
Complex, for Quality 12':
(einfach frei immer wieder den Complex in den 12')
8x Floorpress 55/35lbs (KB 2x 24/16kg)
8x Pull-ups
15x HRPUs
(short break: 30sec-1min, Übungsreihenfolge = egal)

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.

05.05.18
Pyramid Complex:
F-Squat (3' to warm-up)
Every 2,5' for 5 Sets:
#1: 15x reps easy (1) 50/30kg
#2: 10x reps medium (2) 70/45kg
#3: 5x reps MAX 90/60kg
#4: 10x reps (2) 70/45kg
#5: 15x reps (1) 50/30kg

WOD: Tabata: 8x20''on/10''off:
1) Floorpress 2x55/35lbs
(short Break)
2) SHHPs 32/24kg
(short Break)
3) V-ups

04.05.18
Complex:
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

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

03.05.18
Strength:
(5' warm-up, find starting weight.
~12-15 reps should be possible with starting weight)
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

02.05.18
Strength: 15'
5' warm-up, find starting weight
Every 2' for 5 Rounds
5x Deadlift 120/80kg
15x HollowRocks

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

30.04.18
Every 2' for 4 Rounds:
(~5' to find starting weights)
1) 16x KB | DB-Push-Press 24/16kg | 55/35lbs (8xr/8xl)
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

28.04.18
OTM 12':
(5' to warm-up, find starting weight)
1: 5-8x (Dumbbell or Barbell) F-Squats 50/35kg
2: 5-8x (Dumbbell or Barbell) Push-Presses 50/35kg

WoD: Tabata: 8x20''on/10''off:
1) T2B (sc.: K2E, K2C)
(short Break)
2) KB-Swings 24/16kg
(short Break)
3) Burpees

27.04.18
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: 3 Rds:
1' Row for Cal
1' Wallballs 20/14lbs
1' Burpees
1' KB-Swings 24/16kg
1' Break / 10'' Break beetween exercises

26.04.18
Strength:
(5' to warm up and find starting weight)
Every 2' for 6 Rounds:
7x Thrusters 50/35kg
5x Wheels of Hell (slow)

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

25.04.18
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

24.04.18
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) 5-6x Pull-ups + 5-6x T2B
(*Adv.: 5-6x T2B-Pull-up)
3) 5-6x HRPU's + 5-6x Burpees

23.04.18
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 (Sc.: Bands, on Box)
16x KB-Swings
3' Break
B: AMRAP 5'
6x DB-Thrusters 55/35lbs
(KB 24/16kg)
16x V-ups (Sc.: Sit-ups)

21.04.18
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 Sit-ups
15x Wallballs 20/14lbs
BREAK 3'
AMRAP 5'
10x Burpees
15x DU's/45x SU's

20.04.18
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

19.04.18
CORE:
OTM; 4 Rds for 12'; 40''on, 20''off:
#1: Russian Twists 24/16kg-Kettlebell
#2: Hanging Leg Raises (sc.: am Boden Legraises)
#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

18.04.18
Bear Complex:
A) 5' warm up find starting weight
B) Every 3,5', 4 rounds:
7 sets of the following sequence
(Power Clean)
Front Squat
Push Press
Back Squat
Push Press
– work up to max load

WoD:
HRPUs VS KB-Swings
EMOM til Death for 16':
odd: 10x HRPU's (+2)
even 10x KB-Swings 24/16kg (+2)

17.04.18
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