Workout

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

07.12.19
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 50/35lbs
4 = Wallballs 20/14lbs
5 = Burpees
6 = DB-Clean + Jerk 2x50/35lbs

06.12.19
for Quality 15':
Row 500m (anytime you get a rower)
6x Strict Pull-ups (*C2B)
12x KB-Push-Press 24/16kg (6xR/6xL)
24x KB-Swings 24/16kg
48x DU's /120x SU's
~1' Break

WoD: OTM 15':
1) 8x Box (60/50cm) Lunges + Reverse Lunge (4/4)
(*Adv.: weighted 2x25/15lbs)
2) 16x HollowRocks
3) 32'' Handstandhold/Headstandhold/Plank

05.12.19
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

04.12.19
Every 1,5' for 5 Rounds (15'):
#1) 60'' Plank
#2) for Quality: turkish get-ups 24/16kg

Hero WoD: "Marco"
3 rounds for time of:
21x Pull-Ups
15x HSPUs (sc.: HRPUs)
9x Thrusters 60/42,5kg
[Cap 15']

03.12.19
Strength/Technique: Clean
--> find your 3-5 RepMax
1-2' Break beetwenn heavy sets
[15']

OTM 15':
1) 6-8x alt. DB-Thrusters 50/35lbs
2) 60'' Jefferson Curls 2,5/1,25kg (on Plate/Box)
3) 12-16x alt. V-ups

02.12.19
every 2' for 3 Rounds
#1) 8-12x DB-Row 50/35lbs
(right + left arm)
#2) 8-12x (*Waiter) KB-Strict-Press 20/12kg
(right + left arm)
#3) 8-15x Ring Dips
(sc.: banded, on Box)
[18']

WoD: AMRAP 8'
10x Burpees
20x alt. Lunges
30x DU's (75x SU's)

30.11.19
Strength:
(5' warm-up + find weight)
Every 2' for 5 Rounds:
8-12x Deadlift 100/60kg

WoD: OTM 16':
1) 10x Back Squat Jump 40/30kg (Toes down in air)
2) 40'': for Q.: Pull-ups
3) 10x Slow Squats 40/30kg
4) 40'' for Q.: HSPUs (*Strict, sc.: elevated, on Box, HRPUs)

29.11.19
OTM 12':
1) 15x SDHPs 32/24kg
2) 15x Tip Toes
3) 8-12x Ring Dips (sc.: banded, on Box)

AMRAP 12':
3x Weighted Pull-Ups 1x35/25lbs
6x Push-Ups on DBs
9x DB-Squats 2x35/25lbs

Finisher: Sally - Leg Raises

28.11.19
Strength:
Every 2' for 4 Rounds:
(5' warm-up + find starting weight)
10x F-Squats 60/40kg

WoD: 20 min AMRAP, you go - i go:
10x S2O 42,5kg/30kg
10x KB-Swings 24/16kg
10x Clean 42,5/30kg
Reduce the weight so each set of exercises can be performed unbroken.

27.11.19
OTM 12':
1) 8x Box Lunges + Reverse Lunge (4/4)
(*Adv.: weighted 2x35/25lbs)
2) 30-40x Russian Twists 20/14lbs
3) 40'' slow alt. Leg Extensions

WoD: Tabata:
#1: DU's / SU's/3
(short Break)
#2: Sit-ups
(short Break)
#3: Row for cal (Burpees)
(short Break)
#4: Superman
score: all reps count for each exercise.

26.11.19
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

25.11.19
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 T2B
3) 15x HollowRocks

23.11.19
Complex: Every 2' for 6 Rds:
(5' warm-up, find starting weight)
6x F-Squats
3x Push-Press
Rx @ 60/40kg

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

22.11.19
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

21.11.19
Strength:
(5' warm-up + find starting weight)
Every 1,5' for 7 Rounds (10'5'):
3(-5)x Deadlift 120/80kg

WoD: AMRAP 15', you go - i go with continuous movement:
- Wallballs 20/14lbs
- HRPU's
- T2B
(Each time you break a set or rest, the partner starts the next movement. score: all reps)

20.11.19
OTM 12':
1: 30'' Hollow + 10x Sit-ups
2: 8-12x Floorpress 2x55/35lbs

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

19.11.19
Every 1,5' for 6 rds:
(5' warm-up, find starting weight)
5-8x Shoulder 2 Overhead 60/40kg
--> go heavy

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

18.11.19
OTM 12', 40''on/20''off
1) Hollow
2) Ring Dips (sc.: Banded, on Box)
3) Slow Good Morgnings 24/16kg

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

16.11.19
OTM 9':
#1) 20-45x DU's / 90x SU's
#2) 15x KB-Swings 24/16kg
#3) 15x T2B

Hero WoD: "Hammer"
(5' warm-up + find starting weight)
5 RFT:
5x Power clean 60 kg/42,5 kg
10x Front squat 60 kg/42,5 kg
5x Jerk 60 kg/42,5 kg
20x Pull-ups (sc.: banded, Ring Rows)
Rest excatly 90 seconds between each round.
[Cap 20']

15.11.19
Hero WoD: "Loredo":
6 RFT:
24x Squats
24x Push-ups
24x alt. walking Lunges
500m Run beetween the Rounds (5x) (sc.: 333x SU's)
[Cap 30']

14.11.19
for Quality 10':
4x turkish get-ups 24/16kg (2/2)
12x alt. 1-arm OH-Lunges 24/16kg
16x alt. 1-arm KB-Swings 24/16kg
30''-60'' Break

Hero WoD: "Harper":
AMRAP 23', Teams of 2 (on/off) / *solo:
9x chest-to-bar pull-ups
15x Power cleans 60/42,5kg
21x Air Squats
500-meter run with a 20/15kg Plate (sc.: 35x syncronised Burpees)

13.11.19
Hero WOD: René
7 RFT:
21x alt. walking Lunges
15x Pull-ups
9x Burpees
500m Run beetween Rounds. (6x) (sc.: 333x SU's)
If you have a 20/14lb. weight vest or body armor, wear it.
[Cap 45']

12.11.19
OTM 9':
#1) 10-16x alt. DB-Snatches 50/35lbs
#2) 10x Bands Pull Aparts green/blue
#3) 10-16x T2B

Hero Wod: "Jenny"
AMRAP 20':
20x overhead squats 20 kg/15 kg
20x back squats 20 kg/15 kg
500m Run (sc.: 333x SU's)

11.11.19
continuous movement for 10':
- Jumping KB-Squats 24/16kg
- Push-ups
- Flutter Kicks
1' Break

Hero Wod: "Dork"
6 RFT:
60x double-unders (sc.: 150x SU's)
30x KB-Swings 24/16kg
15x Burpees (sc.: 10x)
[Cap 28']

09.11.19
Every 2' for 2 Rounds: 20/15kg (Slow in technique Training - muscle memory)
1) Sntach Grip DL
2) Snatch Grip Highpull
3) Snatch Balance (*Clips)
4) Snatch
[20']

WoD: OTM 12', 40''on/20''off:
1) 8x Romanian DL / Defizit DL 80/55kg
2) 20x HollowRocks (*weighted 2,5,1,25kg)
3) 30'' alt. Lunges (*Jumping)

08.11.19
A) EMOM for 10':
5-10x Pull-ups (*5x BMUs) + slow Air Squats Rest of Minute
3' Break
B) EMOM for 10':
5x HSPU (Sc.: Strict Press 2x45/25lbs , *Strict) + 50x DU's/125x SU's
3' Break
C) EMOM for 10':
6-10x T2B + 6-10x Burpees

07.11.19
OTM 16', 40''on/20''off:
1) alt. Hanging Hip Touches
2) Flutterkicks
3) Wallballs 20/14lbs
4) Mountain Climbers

WoD:
For time, Teams of 2 (on/off): Ladder +2
2x Burpees over Dumbbell (+2)
2x Clusters 2x50lbs/35lbs (KB 2x 24/16kg) (+2)
Finish: 20er Round.
[Cap 15']

06.11.19
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

05.11.19
OTM 15':
1) 8-12x Floorpress 2x55/35lbs
2) 12-15x Ring Rows
3) 6-8x Strict Press 40/30kg

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

04.11.19
4 Rounds; For Quality; Tempo Training:
(@... exzenztric / Hold / konzentric / Hold in secs)
1' Pull-ups @31x1
1' Good Morgnings 24/16kg @5151
1' KB-Russian Twists 24/16kg
1' Break

WoD:
WoD: AMRAP 12'
Buy in: Sally
10x HRPUs (Sc.: on Knees)
10x Sit-ups
10x KB-Swings 32/24kg

02.11.19
Strength, 15':
find 5 RM F-Squats / OHS
warm-up and 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]

31.10.19
OTM 12', 40''on/20''off
1) Wallballs 20/14lbs
2) KB-Swings 24/16kg
3) HRPU's (*weighted)

WoD: AMRAP 16', Teams of 2 (on/off), Ladder +2:
(5' warm-up + find starting weight)
2x Deadlift 100/70kg (+2)
2x Jumping Squats (*Pistols) (+2)
2x Burpee over Bar (+2)
2x Chinups (+2)

30.10.19
For Quality, 4 Rounds:
#1) 1,5': Pull-ups (*C2B)
#2) 1,5': DB-Snatches 50/35lbs (*Barbell Snatch 40/30kg)

WoD: For time:
50x medicine-ball cleans 20/14lbs
25x push jerks 60/40kg
50x medicine-ball cleans 20/14lbs
[Cap 12']

29.10.19
for Quality 16':
make a 500m Row everytime you get a Rower.
15x Pull-ups
20x Leg Raises
25x KB-Swings 24/16kg
50x DU's / 150x SU's
30-60'' Break

WoD: EMOM: Rx 50/35kg
(5' warm-up + find weight, ~ 75% 1 RM, 12 reps should be possible)
1: 8x Thrusters
2: 7x Thrusters
3: 6x Thrusters
4: 5x Thrusters
5: 4x Thrusters
6: 3x Thrusters
7: ME Thrusters
(score: Thrusters in the last Round. - 3 reps for each rounds you could not finish)

28.10.19
OTM 15', 40''on/20''off
#1: Band Side Steps green/blue
#2: HollowRocks
#3: L-sit hold (sc.: on DBs, on Box, Hollow)

WoD: AMRAP 3 Rounds:
1': Max unbroken pull-ups
1': Max unbroken Floor Press 2x55/35lbs
1': Max Air Squats
2' Break
[15', score: all reps]

26.10.19
Feiertag - Box closed.

25.10.19
OTM 15':
1) 8-12x Box-Jumps 60/50cm
2) 30-40x Russian Twists 20/14lbs
3) 60'' Plank

WOD: 3 Rounds for time:
20x Thursters 2x50/35lbs / (KB:2x 24/16kg)
20x Burpees
Rest exactly 1' after each Round.
if time is left: ME DU's / SU's
[Cap 15']

24.10.19
Core:
3 rds:
30'' Plank
30'' Superman
30'' Plank + R-Leg-up
30'' Superman
30' Plank+ L-Leg-up
30'' Break

Teams of 2:
Amrap 4x5'
Buy in @ every round: run 500m - 111x DUs / 333x SU's
(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

23.10.19
Strength, 12':
find 5 RM Strict Press
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.

WoD: AMRAP, 2 Rounds:
2' Over Box Lunges 2x45/25lbs (all: 50cm)
1' Break
2' Amercian KB-Swings 24/16kg
1' Break
2' HRPU's
1' Break

22.10.19
3 Rounds, for Quality:
#1: 2,5': Handstand-/Headstand (Hold/Walk/Pushups)
#2: 2.5': TU's / DU's / SU's
[15']

WoD: OTM 15':
1) 5-8x DB-Thursters 2x50/35lbs
2) 5-8x Burpee Box-Jumps 60/50cm
3) 5-8x Pull-ups (*C2B)

21.10.19
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)

♥ = alt. Renegade Rows 1x 50/35lbs
♠ = weighted Sit-up 1x 50/35lbs
♦ = DB-Snatches 1x 50/35lbs
♣ = Push-Press 2x 50/35lbs
Joker = 0 reps, next reps x2
(Cap 20')

19.10.19
for Quality: 15':
(~60% 1RM C+J for sound technique)
Unbroken Touch and Go Set:
5x Clean + Jerk 40/30kg
1' Break

WoD: Amrap 12':
10x Burpees
30x Russian Twists 20/14lbs
40x Lateral Jumps over DB

18.10.19
for Quality 12':
20x Banded Side Steps (10/10) green/blue
10x Band Pull Aparts green/blue
10x alt. Heel Touches
10x Tip Toes
10x Leg Raises
30-60'' Break

WoD: AMRAP, 2 Rounds:
#1: 90'' Row for Cal (Burpees)
#2: 90'' Sit-ups
#3: 90'' KB-Swings
#4: 90'' DU's/SU's
#5: 90'' Plank
20'' Break beetween exercises
[20']

17.10.19
OTM 12', 40''on/20''off:
1) Buttom up KB-Carry 16/12kg 20/20
2) alt. walking Lunges (*1-arm KB-Lunges)
3) T2B

WOD: AMRAP 20': Teams of 2 on/off
30x Pull-ups
60x Wallballs 20/14lbs
90x KB-Swings 24/16kg

Break/Switch Penalty:
2 Rounds EACH:
5x Burpees
15x DU's / 45x SU's

16.10.19
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) 1-arm KB-Push-Press 24/16kg

15.10.19
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
30-60'' Break

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

14.10.19
Complex, F-Squats:
(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
Sit-ups
Push-Ups
[Cap 10']

Finisher: - Sally

12.10.19
OTM 10':
(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
[20']

11.10.19
OTM 15':
#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

10.10.19
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
Whole Team always rotates after team the member 1 has finished the jumping. Score: Burpees.

09.10.19
Practice OLY- Lifts: 15':
series of 3-5 reps
- Clean + Jerk 60/40kg
or
- Snatch 45/30kg

WoD: Tabata 8x20''on/10''off:
#1) Pull-ups (*C2B)
(short Break)
#2) alt. 1- arm OH-Lunges 50/35lbs
(short Break)
#3) Sit-ups

08.10.19
Every 90'' for 5 Rounds: (7,5'):
1) 7-10x HSPU's (sc.: HRPU's) + 7-10x Pull-ups (*both Strict)

WoD: OT2M, 4 Rounds (24'):
#1:12x Box-Jumps 60/50cm
8x weighted Box Step Ups 50/35lbs
2x Box Around the World (sc.: 30'' Hold)
#2: 90'': DU's / SU's, Error = 3x Burpees
#3: 45'' Dead Hang on Bar + 15x T2B

07.10.19
OTM 12', 40''on/20''off:
#1) HRPU's (*Adv.: HSPUs)
#2) Thrusters 40/30kg
#3) DU's /SU's

AMRAP 17':
40x Burpees
30x alt. DB- Snatches 50/35lbs
30x Burpees
30x alt. DB- Snatches 50/35lbs
20x Burpees
30x alt. DB- Snatches 50/35lbs
10x Burpees
ME alt. DB- Snatches 50/35lbs

05.10.19
for Quality: 2 Rounds (10'):
#1: 2,5' Snatch 35/25kg (sc.: DB-Snatch 35/25lbs)
#2: 2,5' T2B
(you can stay @ one exercise the whole time too)

WoD: OTM, 5 Rounds (20'):
1) 5-8x Pull-ups (*MU's)
2) 5-8x DB-Burpee Box Step Over 2x 50/35lbs | 60/50cm
3) 5-8x Clean + Jerk 50/35kg
4) Rest

04.10.19
OTM 12':
1) Tempo Pull-ups @2sec down
2) 15x Wallballs 20/14lbs
3) 15x V-ups

WOD: Strength
B- or F-Squats
3 - 3 - 3 - 3 - 3
--> establish or 3 RM
[15']

03.10.19
for Quality 15':
500m Row when you get a Rower
30x Wallballs 20/14lbs
30x T2B
100x DU's/ 250 SU's
~ 1' Break

WoD: Tabata, 8x 20''on/10''off:
#1 Box-Jumps 60/50cm - Burpees
(short Break)
#2 KB-Swings 32/24kg - DB-Snatches 50/35lbs
(short Break)
#3 Pull-ups - HRPU's (*HSPU's)

02.10.19
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)
Score: Best Reps HRPU + Best Reps KB-Swing

01.10.19
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

30.09.19
OTM 15':
1) 8-12x Box-Jumps 60/50cm (sc.: Step-ups)
2) 5x slow Good Mornings 35/25kg
3) 5x slow Strict T2B

WoD: AMRAP 14':
Teams of 2, you go - i go, ladder +1
1x Power Clean 60/40kg (+1)
1x Burpee over Bar (+1)
1x F-Squat 60/40kg (+1)

28.09.19
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
♣ = Sit-ups
Joker = 50x Partner Sit-ups 20/14lbs
(Cap 20')
or Option 2 (Strength):
♥ = Burpees
♠ = Push-Press 50/35kg
♦ = F-Squat 50/35kg
♣ = Hang Power Clean 50/35kg
Joker = 50x Partner Sit-ups 20/14lbs
(Cap 20')

27.09.19
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

26.09.19
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

25.09.19
OTM 16':
1) 10x 1-leg Romanian DL + MB 20/14lbs (5/5)
2) 10x alt. Lunges + MB-Rotation 20/14lbs
3) 15x Squats on MB (*Jumping)
4) 30-40x Russian Twists 20/14lbs

WoD: Tabata 8x20''on/10''off:
#1) Pull-ups (*MU's)
(short Break)
#2) weighted Box Step-ups 1x50/35lbs / 60/50cm
(short Break)
#3) Hollow

24.09.19
Strength 15':
Advanced:
Misfit Athletic Complex:
1x Power Clean
1x Push-Jerk
1x Front-Squat
1x Hangsquat Clean
1x Split Jerk
Beginner:
15' Clean Practice

WOD: OTM 15':
1: 25-45x DU's/90xSU's
2: 8-12x HRPUs (*weighted)
3: 8-12x Box-Jumps 60/50cm

23.09.19
for Quality 14':
5x Pull-ups (*Adv.: Muscle-ups)
10x Landmine Twists 35/25kg
15x Toe Touches
20x Renegade Rows 65lbs/45lbs
~1' Break

WoD: AMRAP 14':
20x Burpees
30x Goblet Squats 24/16kg
40x Sit-ups
50x KB-Swings 24/16kg

21.09.19
OTM 12':
(5' warm-up + find starting weight)
1) 10x alt. DB-Snatches 50/35lbs (*Adv.: 5x Snatches 40/30kg)
2) 10x Chin-ups (sc.: banded, jumping / *Adv.: C2B)

WoD: AMRAP, 4 Rounds:
#1: 1': Floorpress 2x 50/35lbs
#2: 1': V-ups
#3: 1': Wallballs 20/14lbs
--- 1': Break / 15'' beetween exercises
(score: all reps)

20.09.19
Strength:
a) 5‘: warm-up & find your starting weight.
b) Every 1,5‘ for 5 Rounds (15'):
#1: 5x Deadlifts 120/80kg "go heavy“
#2: 8x Slow Leg Raises on Bar “go slow“

WoD: AMRAP 10‘:
5x Burpees
5x Thrusters 50/35kg
15x Squats

19.09.19
WOD: Teams of 2 (on/off)
(5' warm-up + find weight)
100x Power Cleans 42.5/30kg (sc.: 200x SDHPs 32/24kg)
100x F-Squats 42,5/30kg
100x S2O 42,5/30kg

Every Break/Switch:
2 Rounds EACH:
5x T2B
5x Burpees
[Cap 45']

18.09.19
for Quality 15':
3-5x Clean (*+Jerk)
5-8x Pull-ups
~1' Break

Tabata: 8x 20''on/10''off:
#1) HRPU's (*Adv.: HSPUs)
(short Break)
#2) alt. DB-Snatches 50/35lbs
(short Break)
#3) DU's / SU's/3

17.09.19
WoD: OTM 12':
1) 10x Floorpress 50/35lbs + 10x Push-ups
2) 5x Strict Pull-ups + 5x Slow Leg Raises on Bar
3) 30'' Goblet Squat Hold + 10x Squats (*Adv.: Jumping Squats)

WoD: OTM 15':
1) 3x DB-Clean + Jerk 2x50/35lbs (KB: 2x24/16kg)
2) 40'' Beetle
3) 8-12x Box Jumps 60/50cm

16.09.19
Strength:
find your 3-5 RM Strict Press
(12')

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

14.09.19
for Quality: 15'
(one 500m Row anytime - if you get a rower)
500m Run (Skip it, if you can't finish in the Cap)
75x DU's / 200 SU's
50x Jumping Jacks
25x Burpees
try to make as less breaks as possible

WoD: OTM 15':
(5' warm-up + find starting weight)
1) Complex:
3x S2O 60/40kg
6x alt. Lunges 60/40kg
2) Break
3) for Quality: Pull-ups
(score: heaviest Complex weight)

13.09.19
for Quality 15':
15x SDHPs 32/24kg (Adv.: 5x Clean 70/45kg)
20x HollowRocks
1' Plank
1' Break / Change weights

EMOM to death 15':
1x Burpee +1
1x Squat +1
1x SU +1

12.09.19
Strength: 5 RM F-Squat
(Time 15‘)

WoD: AMRAP 2 Rounds:
2': Farmers Walk Around the Partner 2x 32kg/24kg (DBs: 2x30/25kg) (on/Squathold)
(1 Round = 1 Rep)
2': Partner Sit-ups
2' T2B (on/Squathold)
2' Partner Push-ups
[16']

11.09.19
OTM 15':
1) 60'' Jefferson Curls 2x2,5/1,25kg
2) 40'' Superman
3) 4x Shuffle Sprint

WoD:
(3' warm-up + find starting weight)
21-15-9 reps
- Squatcleans 60/40kg
- Strict Pull-ups
[Cap 12']

10.09.19
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) T2B
3) V-ups

09.09.19
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) 6-10x Pull-up - T2B
3) 6-10x KB-Taters 24/16kg

07.09.19
Strength:
(5' warm-up + find starting weight)
Every 2,5' for 4 Rounds:
6-8x Tempo Front Squat (50-60% of 1-RM) @3'' down
12-15x Double Kettlebell Front Racked Squats 24/15kg (55/35lbs)

WoD: OTM 18':
1) 15x SDHPs 32/24kg
2) 12-15x Toe Touches (*Adv.: MB 14/8lbs)
3) 30'' Superman

06.09.19
for Quality 15':
8x Snatches 35/25kg (8x alt. DB-Snatches 50/35lbs)
8x Strict Pull-ups
16x Tip Toes
~1' Break

WoD, "Open 11.1":
AMRAP 10'
30x DU's
15x Power Snatches 35/25kg (Sc.: 15x alt. DB-Snatches 50/35lbs)

05.09.19
Strength:
Every 2' for 6 Rounds:
8x DB Strict Press 2x45/25lbs (KB:20/12kg)
16x alt. F-Rack Lunges 2x45/25lbs (KB: 20/12kg)
--> go heavy

WOD:
AMRAP 14', Teams of 2:
E2MOM (inluded minute 0): 6x Squatclean 70/45kg (on/off)
you go - i go:
6x HSPUs (sc.: Box, HRPUs / *Strict)
12x Deadlift 70/45kg
24x DU's/72x SU's

04.09.19
OTM 16':
1) 15x Wallballs 20/14lbs
2) 10-12x Landmine Twists 35/25kg
3) 15x T2B
4) 10-12x Burpees

WOD: Tabata 8x20''on/10''off
#1: HRPU's
(short Break)
#2: alt. Lunges (*Jumping)
(short Break)
#3: KB-Swings 24/16kg

03.09.19
A) for Quality 12:
30'' 1 RM weighted Plank
(maintain Hollow position in lower back!)
30'' max DU's / max SU's
1-2' Break beetween sets

B) AMRAP 2 Rounds, OT45'':
#1: 1'45''': Row for Cal
#2: 45'': T2B
--- 45'': Deadhang on Bar
#3: 45'': KB-Swings 24/16kg
--- 45'': Superman
15'' Break beetween exercises

Finisher: Sally (Backsquats)

02.09.19
Strength:
(5' warm-up + find starting weight)
Complex @ 60/40kg:
every 2' for 12':
1x Clean
1x Thruster
1x Hang Power Clean
1x Push-Press
1x F-Squat
(you can change weight if needed)

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

Finisher: good paced 500m Run

BENCHMARK WEEK (KW: 35)
31.08.19
Strength: 16' Deadlift
find your 5-8 RM MAX
~2' Break beetween heavy sets

WoD:
MARY, AMRAP 20':
5x handstand push-ups
10x alt. Pistols
15x pull-ups
Or
CINDY, AMRAP 20':
5x pull-ups
10x push-ups
15x squats

30.08.19
OTM 15':
1) 15x American KB-Swings 24/16kg
2) 9-12x Burpees
3) 15x Sit-ups (*Strict / **weighted)

15' time for:
GWEN:
15-12-9 Reps for Load
Clean-and-Jerks (unbroken)
- Rest as needed between sets
- Score is weight used for all three unbroken sets.
- Each set must be unbroken (touch and go at floor) only; even a re-grip off the floor is a foul.
- Use same load for each set.

Fnisher: 500m easy paced Run

29.08.19
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)

28.08.19
OTM 10':
1) 10x Push-ups (*weighted)
2) 30'' Hollow

WOD:
(5' warm-up + find starting weight)
ELIZABETH:
21-15-9 reps, for time:
Power Cleans 60/42,5kg
Ring Dips (sc.: banded, on box)
[Cap 10']
OR
FRAN:
21-15-9 reps for time of:
Thrusters, 42,5/30kg
Pull-ups
[Cap 10']

27.08.19
OTM 9':
1) 8-10x Band Pull-Aparts Green/Blue
2) 8-10x Box-Jumps
3) 8-10x Burpees

WoD: CHELSEA
EMOM for 30':
5x pull-ups
10x push-ups
15x squats
(sc.: +/-1 @ each exercise)

26.08.19
OTM 12':
1) 10x Box-Jumps
2) 10x Floorpress 2x 50/35lbs
3) 40'' Plank on MB (Sc.: on Knees, *Adv.: Stir the Pot)

WoD:
(5' warm-up + find starting weight)
NANCY:
5 RFT:
15x OHS 42,5kg/30kg (Sc.: F-Squats)
500m Run beetween Rounds
[Cap 16']

24.08.19
OTM 9':
1) 20" Ring Support Hold + 10" Ring Catch Hold
2) 20"l/20"r Bottom-up KB Carry 16/12kg
3) 20"l/20"r Sideplank

WoD: AMRAP, 2 Rds:
#1: 1,5' Row for Cal (Burpees)
#2: 1,5' Sit-ups
#3: 1,5' Wallballs 20/14lbs
#4: 1,5' Pull-ups
#5: 1,5' High Box Step-ups 75/60cm
1,5' Break beetween the 2 Rounds / 15'' Beetween stations
[20']

23.08.19
For Quality 14':
10x Band Pull Aparts green/blue
10x Floorpress 2x 50/35lbs
10x High Box Step-ups 5/5
~1' Break

WoD: OTM 14'
(5' warm up + find starting weight)
1) 10x alt. DB-Squatsnatches 50/35lbs (ADV.: 4-5x BB-Squatsnatches 50/35kg)
2) 10x Burpees

22.08.19
EMOM for 10':
5x Thrusters 50/35kg & 5x Burpees (*Adv.: Over Bar)
(adapt +/- 1 rep @ both exercises if possible/necessary)

WoD: Teams of 2, AMRAP 20':
you go - i go:
6x alt. 1-arm OH-Lunges 50/35lbs
6x T2B
12x KB-Swings 24/16kg

21.08.19
Conditioning:
Every 1,5 minutes, for 3 Rounds: (13,5 minutes):
Station 1 – 20x alt. Walking Lunges 2x 35/25lbs (16/12kg)
Station 2 – Tempo Push-Ups x 12-20 reps @ slow (*weighted)
Station 3 – Chin-Ups x 8-12 reps @ 2'' down (*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

20.08.19
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

19.08.19
For Quality: good paced Run and Reps for Quality
4'30'' time @ each station:
#1) 500m Run + Practice DU's/SU's
#2) 500m Run + Pull-ups
#3) 500m Run + DB-Clean 2x55/35lbs
30'' Break beetween stations
[20']

WoD: AMRAP 8', ladder+1
1x KB-Swing 24/16kg (+1)
1x Sit-ups (+1)
EMOM: 5x Burpee

17.08.19
Complex:
Every 1,5' for 6 Rounds [9']
(5' warm-up + find starting weight, complex should be unbroken)
2x Thruster 60/40kg
2x F-Squat 60/40kg
2x Push-Press 60/40kg
--> go heavy

WoD: For Time, 21-18-15-12-9-6-3 reps
Sit-ups
Push-ups
KB-Swings 24/16kg
[Cap 15']

16.08.19
OTM 16':
1) 10-20cal Row (10x Burpees)
2) 12x Landmine Twisters 15/10kg
3) 15x T2B
4) 18x Sit-ups

WOD: Strength:
(5' warm-up + find starting weight)
Every 2,5' for 5 Rounds:
5-8x Pause F-Squats 60/40kg @ 3'' Bottomhold

14.08.19
OTM 12', 40''on/20''off
1) HSPUs (sc.: Wallwalk, on Box, HS-Hold, HRPUs)
2) Jumping banded Squats (2x Blue/Green/Black mit Dbs)
3) alt. Heel Touches

WOD:
(5' warm-up + find weights)
A) AMRAP 5':
10x DB Clean + Jerk 2x50/35lbs
500m Run
ME DB Clean + Jerk 2x50/35lbs
1' Break
B) AMRAP 5':
15x T2B
500m Run
ME Wallballs 20/14lbs
1' Break
C) AMRAP 5':
20x Wallballs 20/14lbs
500m Run
ME T2B

13.08.19
A) For Quality 10', continuous movement:
(if you can't maintain one exercise anymore --> go to the next)
Flutter Kicks
Goblet Squats 24/16kg
Strict-Sit-ups
30-60'' Break

B) WoD: Survival WOD:
Every 6'' for 99 Rounds: [10']
1x honest Strict Pull-up (scaled: Bands)
(if you fail move to:
--> 1x Chin-up
--> 1x Kipping Pull-up
--> 1x Burpee
--> 2 Jumping Jacks, 1x Jumping Jack)
[score: Survived Rounds on Pull-ups]

Finisher: High + Low Plank @ "Everybody get up"

12.08.19
Pyramide Strength:
(5' warm-up + find starting weight)
Every 2,5' for 5 Rounds:
#1: 15x Thrusters 40/30kg
#2: 10x Thrusters 50/35kg
#3: 5x Thrusters 60kg/ 40kg
#4: 10x Thrusters 50/35kg
#5: 15x Thrusters 40/30kg
all sets should be unbroken.
[12.5']

WoD:
5x20''on/10''off Tabata
#1 Strict Pull-ups
(short Break)
#2 alt. Lunges
(short Brek)
#3 HRPU's
(short Break)
#4 Squats

10.08.19
for Quality 12': CORE:
- ~1' Hollow (*Adv.: weighted)
- max unbroken T2B
- ~ 2' DU's/ fast SU's (try to stay unbroken)
1' Break

WoD: EMOM for 20'
5x HSPU (*Strict, sc.: on Box, oder HRPU's)
5x Burpees
15x Squats (reduce til zero, if not possible anymore)

09.08.19
Complex:
Every 2' for 5 Rounds:
5x Squatclean 60/40kg
5x Wheels of Hell

WOD: “Fight Gone Bad”
3 RDS: [17']
#1: 1': Wall Balls 20/14lbs
#2: 1': Sumo Deadlift High-Pulls 35/25kg (Sc.: KB 32/24kg)
#3: 1': Box Jumps 60/50cm
#4: 1': Push Press 35/25kg
#5: 1' Row (Burpees)
- 1 minute Rest.
(score: all reps.)

08.08.19
Skill: Clean
For Quality 6'
1x Power Clean with pause
1x Front Squat with pause (@bottom)
1x Squat Clean with pause
@60% 1RM
30-60'' Break
followed by for Quality 6'
sets of 3-5x Squat Clean 60/40kg (80% 1RM)
30-60'' Break

WOD: for time, Teams of 2: RX@20/14lbs
100x MB-Russian Twists (on/off, one rep = r + l)
500m MB-Partnerrun (Team carries one Medball)
100x Partner Thrusters
100x Partner Medball Sit-ups
500m MB-Partnerrun (Team carries one Medball)
100x Wallballs (on/off)
[Cap 20', score: time]

07.08.19
Every 2' for 4 Rounds (16') for Quality:
2' Pull-up (*MU) Practice
(Sc.: Hollow-Superman on Bar, Hollow-Superman + Knees up)
2' SU's, DU's, TU's Practice

WoD: AMRAP 9': ladder +1
1x KB-Swings 24/16kg (+1)
1x V-up (+1)

06.08.19
Strength:
(3' warm-up + find starting weight)
Every 2' for 5 Rounds:
5x(-8x) Strict Press, slow descent @ 5'' down

WoD: OTM 20', 5 Rounds:
1) 8x Chin-up / *Adv.: Ring - pull-ups (start with pull-up grip, end with chin-up grip)
2) 10x Burpees
3) 12x Twister (Landmine Rotation)
4) 14x Wallballs 20/14lbs

05.08.19
OTM 18':
1) 8-12x Floorpress 2x55/35lbs
2) 12-14x Bulgarian Split Squats (*45/25lbs, 6-7x each side)
3) 15x T2B

WoD, AMRAP [12']:
1' DU's / SU's/3
1' DB-Snatches 55/35lbs
2' DU's / SU's/3
2' DB-Snatches 55/35lbs
3' DU's / SU's/3
3' DB-Snatches 55/35lbs
(score1: all DU's / SU's, score2: all Snatches)

03.08.19
Hero WoD: "Hotshots 19"
6RFT:
30x Squats
19x Clean 60/40kg
7x Strict Pull-ups
500m Run beetween each Round (5 times)
[Cap 45']

02.08.19
for Quality 15':
8x Leg Raises on Floor(*Adv.: Leg Raises + Tip toes)
16x T2B
24x KB-Swings 24/16kg
32x DU's (96x SU's)
1' Break

WoD:
5 Rounds:
2' time for:
5x Burpees
10x G2O 20/15kg
ME alt. OH-Lunges 20/15kg
1' Break
(score: all OH-Lunges of all 5 Rounds)

01.08.19
Strength:
Every 2' for 5 Rounds:
(5' warm-up + find starting weight)
5x Deadlift 120/80kg
[15']

PART A) ARMAP 12' you go - i go:
5x Burpees over Bar
15x Squats
30x DU's / 75* SU's
(score = Rounds)
no Break beetween Part A & B
PART B): AMRAP 3' (on/off)
Shoulder2Overhead - as much weight as possible
(score = reps * weight)

31.07.19
OTM 12', 40''on/20''off:
1) alt. Heel Touches
2) T2B
3) Lying Hip-Raises
4) Thread the Needle 20''/20''

Tabata 10x20''on/10''off
#1) weighted Box Step ups 1x50/35lbs
(short Break)
#2) Burpees
(short Break)
#3) DU's /SU's/3
(score: worst round of each exercise)

30.07.19
OTM 15', RX@ 20/15kg
1) 5-8x Behind the Neck Press (Snatchgrip)
2) 5-8x Overhead-Squats
3) 5-8x Snatch Balance
4) Practice: Tall-Snatch (Start: Hip, pull-the Ellbows up + Pull- yourself under fast)
5) Practice: Hang-Squatsnatch (*Snatch from the Floor)

WoD: OTM 12':
odd) 10-14x alt. DB-Snatches 50/35lbs
(* 4-5x Snatches 50/35kg)
even) 15-20x HollowRocks

29.07.19
Hangclusters 60/40kg
(5' warm up + find weight)
Every 1,5' (5 Rounds):
10-8-6-4-2 reps
[12']

WoD: OTM 18':
1) 8-12x Pike-ups (hard: ahaed of knees, scaled: static hold 2x ~10-15'')
2) 8-12x Band Pull-aparts green/blue
3) 8-12x Overhead Lunges 1x 50/35lbs
(4-6x right/ 4-6x left arm)

27.07.19
Complex:
(5' warm-up + find starting weight)
Every 2' for 5 Rounds:
9x DB-Deadlift
6x alt. DB-Lunges (*Adv.: 1-hand OH)
3 x DB Clean + Jerk
RX @ 2x50/35lbs (24/16kg)
[15']

Teams of 2: on/rope skipping
Amrap 20', Ladder:
one is rope jumping, while the other completes the reps.
(*Adv.: rope jumping Error= 1x syncronised Burpee)
4x HRPU +1 (*Adv.: HSPUs)
4x KB-Tater+1

26.07.19
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-Snatches 50/35lbs
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)
(sc.: Pull-ups, jumping chin-over-bar pull-ups)

25.07.19
OTM 12':
1) 5-8x Chin-ups (sc.: with bands / *Adv.: weighted with KBs)
2) 10x Box-Jumps 60/50cm
3) 15x SDHPs 32/24kg

WoD: Teams of 2 (on/off)
500m Partnerrun
100x Push-ups
500m Partnerrun
100x Squats
500m Partnerrun
100x Burpees
[Cap 20']

24.07.19
Strength, S2O:
(3' warm up + find starting weight)
Every 2' for 4 Rounds:
#1 2': 15x 30/20kg
#2 2': 10x 40/25kg
#3 2': 7x 50/30kg
#4 2': 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
Sit-ups
Push-Ups
[Cap 10']

- Sally

23.07.19
OTM 15', 45''on/15''off:
1) Inverted Burpees (Sc.: Highplank + Shift weight in
Shoulders forwards)
2) Box Jumps 60/50cm
3) Russian Twists 20/14lbs

WOD: Tempo Squats:
Every 2' for 5 Rounds:
5x F-Squat @51x5 70/45kg
[15']

22.07.19
Kipping PUs/MUs
1. Superman/Hollow
2. K2E (+Hipdrive, dont pull with arms)
3. Fastest Sit-up (Toes down)
(Strength: Strict PU, für MU: Strict C2B-Pull-ups/Dips)
or
Work on your weakness: DU's / Clean / HSPUs ...
(10')

WoD: AMRAP, 40''on 20''off, 5 Rounds:
1) Pull-ups (*Muscle-ups)
2) Burpees
3) Wallballs 20/14lbs
(score all reps: MU's*2)

20.07.19
Strength, Complex:
(5' warm-up + find starting weight)
Every 1,5' for 6 Rounds:
3x Squatclean
2x Push-Press
1x Thruster
RX@ 60/40kg

Wod: 3 RFT:
500m Run
10x DB-Floorpress 2x55/35lbs
20x DB-Deadlift 2x55/35lbs
30x Sit-ups
[CAP 15']

19.09.19
for Quality 12':
5x slow Legraises on Bar (sc.: on Floor)
5x 3 way Sit-ups
30x Russian Twists 20/14lbs
1' Break

WoD:
Tabata: 8x20''on/10''off
#1) Push-Press 40/30kg
#2) Overhead Alternating Reverse Lunges w/ Kettlebell
24/16kg (switch arms each set)
#3) Burpees

18.09.19
Every 2' for 2 Rounds, For Quality:
1) 90'' Landmine Reverse Lunge + OH-Press 30/20kg
2) 90'' Row (DU's/SU's)
3) 90'' Pull-ups / Chin-ups
4) 90'' Sit-ups
[16']

WoD:
(warm-up + find weight)
Every 2' for 7 Rounds:
Hang Squat Clean
5-5-3-3-3-1-1 (or stay at 3-5 reps)
(5reps ~ 75%, 3reps ~ 85%, 1rep = 95%+)

17.07.19
OTM 15':
1) 40'' Pistols (Sc.: practice Pistols, Jumping Squats)
2) 4x Shuffle Sprint
3) 10x 1-Leg Romanian Deadlift 24/16kg (5/5)

WoD, AMRAP 18':
20x alt. Pistols (sc.: Jumping Squats / Squats)
30x KB-Swings 24/16kg
40x DU's (120x SU's)

16.07.19
A) Strength/Skill:
(4'warm-up + find weight)
Every 2' for 6 Rounds:
5x OHS/F-Squats 50/35kg @ 2'' Bottomhold

B) WoD: OTM 16':
1) 3x Manmakers 2x50/35lbs
2) 45'' Plank
3) 12-15x DB-Deadlifts 2x50/35lbs
4) 12-15x T2B

15.07.19
A): OTM 15':
1) 8x Romanian Deadlift 80/50kg
2) 15-20x Sit-ups
3) 10x alt. Legraises in Plankposition

B) WoD:
10 Rounds:
5x Pull-ups (*C2B)
10x Wallballs 20/14lbs
then: 100x DU's (300x SU's)
remaining time: Burpees
(Cap 15')

13.07.19
for Quality 15':
10x F-Squats 2x50/35lbs
10x Strict Pull-ups
10x Floorpress 2x50/35lbs
10x HSPUs (Sc.: on Box, HRPUs)
1' Break

WoD:
21-18-15-12-9-6-3 reps, for time
SDHPs 32/24kg
HRPU's
DU's
[CAP 15']

12.07.19
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: 20-45x DUs / 90x Sus

11.07.19
Strength:
(5' warm-up + find starting weight)
Every 2' for 5 Rounds:
5-8x S2O
[15']

WoD, Teams of 2:
Partners alternate reps.
40x Box Jumps 60/50cm
40x Burpees over Bar
500m Medball Partner Run 20/14lbs
40x Strict Pull-ups
40x Thrusters 50/35kg
500m Medball Partner Run 20/14lbs
[CAP 20']

10.07.19
1 Round: 4' @ each station
#1) 500m Run + ME Push-ups
#2) 500m Run + ME Plank
#3) 500m Run + ME T2B
(30'' Break beetween stations)
[13,5']

AMRAP 16':
10x Pull-ups
20x Lunges
30x Sit-ups
40x Squats
50x DU's (150x SU's)

Finisher:
easy 500m Run

09.07.19
For Quality 14':
4x turkish get-ups 24/16kg (2/2)
8x slow Leg Raises
16x KB-Swings 24/16kg (*alt. 1-arm)
~1' Break

WOD:
(5' warm-up + find starting weight)
B) OTM 10'
1) 5x Clean 60/40kg
2) 5-8x Pull-ups (*MU's)

08.07.19
Strength:
(5' warm-up + find starting weight)
Every 2' for 5 Rounds:
5x Deadlift 120/80kg

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 2x50/35lbs
♠ = Push-Press 2x50/35lbs
♦ = Ring Dips
♣ = Bend over Row 2x50/35lbs
Joker = 50x Partner sit-ups 20/14lbs
(Cap 20')

06.07.19
A) For Quality 12':
15x KB-Swings 24/16kg
15x Sit-ups (*"Strict")
15x Hollow Rocks
1' Plank

B) AMRAP 12':
1x strict pull-up, 2x push-ups, 3x squats
2x strict pull-ups, 4x push-ups, 6x squats
3x strict pull-ups, 6x push-ups, 9x squats
4x, 8x, 12x
5, 10, 15x
Etc.

05.07.19
OTM 15', RX@ 20/15kg
1) 5-8x Behind the Neck Press (Snatchgrip)
2) 5-8x Overhead-Squats
3) 5-8x Snatch Balance
4) Practice: Tall-Snatch
5) Practice: Hang-Squatsnatch (*Snatch from the Floor)

WoD: OTM 12':
odd) 10-14x alt. DB-Snatches 50/35lbs
(* 4-5x Snatches 50/35kg)
even) 15-20x HollowRocks

04.07.19
Strength:
F-Squat
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)

03.07.19
OTM 10':
1) 6-8x Floorpress 55/35lbs + ME Push-ups (Superset)
2) 40'' DU's/SU's

WOD: AMRAP 10'
Ladder +5
5x Wallballs 20/14lbs (+5)
5x Americn KB-Swings 24/16kg (+5)

02.07.19
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) alt. DB-Snatches 50/35lbs
3) Box-Jumps 60/50cm
4) Handstand-Hold

01.07.19
OTM 10':
1: 1x Hang Clean + 2x F-Squats 60/40kg
2: 45'' Dead Hang on Bar (*+1x Pull-up)

WOD (two part workout):
A) 3 RFT:
8x alt. Front Rack Lunges 50/35kg
8x Burpees
8x Front Rack Lunges 50/35kg
8x Burpees
8x Pull-ups (* Bar Muscle-ups)
[Cap 12']
B)
Once the 3 rounds are completed or 12' went by, use the remaining time to find max weight of the following complex:
1x Hang Clean
2x Front Squats
(3 successful unbroken reps).
[Cap 16', for A and B]

29.06.19
HERO WoD "The Don":
For Time
66x Deadlifts 50/35kg
66x Box Jump 60/50cm
66x Kettlebell Swings 24/16kg
66x Knees-to-Elbows
66x Sit-Ups
66x Pull-Ups
66x Thrusters 25/15kg
66x Wall Ball Shots 20/14lbs
66x Burpees
66x Double-Unders
(scaled: 44x Reps or Teams of 2 (on/off))
[Cap 44']

28.06.19
Strength: DL
(5' warm-up+find starting weight)
Every 2,5' for 5 Rounds:
5-5-5-3-3
[17,5']

WoD: Tabata 8x 20''on/10''off
#1) Wallballs 20/14lbs
(short Break)
#2) Jumping Lunges
(short Break)
#3) HSPU's (sc.: on Box, HRPUs)

27.06.19
OTM 15':
1) 8-12x Box-Jumps 60/50cm
2) Good Mornings
3) Strict T2B

WoD: AMRAP 14':
Teams of 2, you go - i go, ladder +1
1x Power Clean 60/40kg (+1)
1x Burpee over Bar (+1)
1x F-Squat 60/40kg (+1)

26.06.19
OTM 12', 45''on/15''off:
1: Jump + Land to Split-Jerk Position
2: Strict Shoulder Press in Split-Jerk Position 20/15kg
3: Split-Jerk 20/15kg

WoD: Strength:
(5' warm-up + find starting weight)
Every 2.5' for 5 Rounds:
5x Jerk (*Splt Jerk) 60/40kg
[12,5']

Finisher:
100x DU's (300xSU's) + 500m Run

25.06.19
Hangclusters 60/40kg
(5' warm up + find weight)
Every 1,5' (5 Rounds):
10-8-6-4-2 reps
[12']

WoD: OTM 18':
1) 8-12x Pike-ups
2) 8-12x Band Pull-aparts green/blue
3) 8-12x Overhead Lunges 1x 50/35lbs
(4-6x right/ 4-6x left arm)

24.06.19
OTM 12', 40''on/20''off:
1) alt. Heel Touches
2) T2B
3) Lying Hip-Raises
4) Thread the Needle 20''/20''

Tabata 10x20''on/10''off
#1) weighted Box Step ups 1x50/35lbs
(short Break)
#2) Burpees
(short Break)
#3) DU's /SU's/3
(score: worst round of each exercise)

22.06.19
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]

21.06.19
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

19.06.19
OTM 15'
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']
(choose weight, that you can finish slightly under 10')

18.06.19
OTM 15':
1) Tempo Pull-ups @21x1
2) 15x Wallballs 20/14lbs
3) 15x V-ups

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

17.06.19
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)

08.06.19
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 +
#1 20x HRPU's (*Adv.: 10-20x 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 (Sc.: SU's)
(score: DU's / SU's/3)

07.06.19
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

06.06.19
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

05.06.19
Complex:
every 2' for 6 rds:
8x KB-Swings 24/16kg
8x Goblet Squats 24/16kg
8x Leg Raises
or
(** Clean Technique 12'
every 2' for 6 Rounds:
2x High Hang Clean 50/35
2x Mid Hang Clean 50/35
2x Low Hang Clean 50/35)

WoD:
EMOM til death for 7':
6x KB-Swings(+2) 24/16kg
Break 2,5'
EMOM til death for 7':
6x Burpees (+2)

04.06.19
For Quality 12':
5-10x Strict Pull-ups
10x High Box Steps 5/5
20x Sit-ups (*Strict / **weighted)

WoD: OTM 18':
1) 20-40x DU's (90x SU's)
2) 30-40x Russian Twists 20/14lbs
3) 40'' Flutter Kicks

03.06.19
OTM 15':
1) 15x Wallballs 20/14lbs
2) 15x T2B
3) 15x Strict Sit-ups (*weighted)

WoD:
AMRAP 15', Teams of 2, RX@ 24/16kg (1xKB)
(on/off and syncronised)
16x sycronised alt. Lunges
120x KB-Swings (on/off)
80x HRPUs (on/off)
16x sycronised alt. Lunges
90x KB-Squats (on/off)
60x HRPUs (on/off)
16x sycronised alt. Lunges
60x KB-Cleans (on/off)
40x HRPUs (on/off)
16x sycronised alt. Lunges
30x KB-Thrusters (on/off)
20x HRPUs (on/off)

01.06.19
For Quality 15':
PART A) 7,5'
Pull-up-Progression
1. Hollow/Rock on Bar
2. + Knees up
3. + Kick (open Hips)
(*Advanced: MU-Progression)
PART B) 7,5'
20x Sit-ups
20x KB-Swings 24/16kg
20x Wallballs
(short Break 30-60'')

WOD:
“Air Force” RX@40/30kg
EMOM: 4x Burpees
20x Thrusters
20x Barbell-SDHPs
20x Push Jerks
20x OH Squats
20x Front Squats
[Cap 16']

31.05.19
WOD: Tempo Squats: (15')
(5' warm-up + find starting weight)
5 Rounds:
5x F-Squat @51x5 70/45kg
1' Break

WoD, for time:
33-22-11 reps
Sit-ups
KB-Swings 24/16kg
DUs (SUs*3)
500m Run
Finisher: Plank til timecap
[Cap 15']

29.05.19
OTM 12'
1) 45'' 1-arm KB- Clean + Jerk 24/16kg (*Buttom Up)
2) Unbroken Floorpress 2x55/35lbs
(aim for 6-12 reps)

WoD: Tabata 8x 20''on/10''off
#1) Wallballs 20/14lbs
(short Break)
#2) Hollow
(short Break)
#3) T2B
(short Break)
#4) Superman

28.05.19
for Quality 12':
5x inverted Burpees (sc.: Burpees)
10x DB-F-Squats 2x 50/35lbs
10x Band Pull-aparts green/blue
short Break (30''-60'')

WoD: OTM 18', 40''on/20''off:
1) HSPU's (Sc.: Box, HRPUs)
2) Box-Jumps 60/50cm
3) Ring Leg Extensions