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

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WOD Table

22.09.20
Skill: Squatclean 60/40kg
(start with an easy weight, work yourself up)
- series of 3-5 reps
(15')

OTM: 20'
odd: 3x Clusters 60/40kg
even: 40'' HollowRock

21.09.20
A) Tabata 8x20''on/10''off
odd) jumping jacks
even) burpees
(short Break)
B) Tabata 8x20''on/10''off
odd) alt. reverse lunges
even) single leg Romanian Deadlifts
(short Break)
C) Tabata 8x20''on/10''off
4x20/10, Air Squats
(jede runde enger stehen)
4x20/10: Cossack Squats
(short Break)
D) Tabata 8x20''on/10''off
Box Step-ups 60/50cm (*weighted 1x50/35lbs)
8x20/10 (4x each leg)
(short Break)
E) Tabata 8x20''on/10''off
Skill - Pistols

WoD: AMRAP 10':
10x alt. Pistols (sc.: assisted, ganz enge Squats)
15x HollowRocks (sc.:Sit-ups)
20x Shoulder Tabs (Push-up Position)

19.09.20
Strength, 15'
Find your 5RM Deadlift

WoD: Amrap, 4 rds:
40'' Thrusters 50/30kg, 20'' break
40'' Cleans 50/30kg, 20'' break
40'' F-Squats 50/30kg, 20'' break
2' break
[18']

18.09.20
OTM 15':
1: 20-45x DU's/90x SU's
2: 20x Sit-ups (+/-1)
3: 20x Squats (+/-1)

WoD: Amrap 12':
12x alt. Devil-Presses 35/25lbs
12x K2E
40x Lateral Jumps over DB

Finisher:
Lower Back Stabilisation:
10x Lying pelvic Tilts
3 sets: 10x-15x Hip Thrusters (on Box or on the Floor)
2 sets: 90'' RKC Plank Hold (*weighted)
(hands interlocked / feet slightly wider)
2 sets: 30'' each side: Lunge Stretch
2 sets: 30'' each side: Rectus Femoris Stretch

17.09.20
OTM 15':
1) 8-12x Box-Jumps 60/50cm
2) 8-12x Floorpress 2x 50/35lbs
3) 15-20x HollowRocks

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)
♥ = Burpees
♠ = DB-Push-Press 2x50/35lbs
♦ = KB-Swings 32/24kg
♣ = T2B
Joker = 0 reps, next reps x2
(Cap 20')

16.09.20
A) For Quality 10', continuous movement:
Flutter Kicks
Strict-Sit-ups
Goblet Squats 24/16kg
30-60'' Break

B) WoD: Survival WOD:
Every 10'' for 60 Rounds: [10']
1x honest Strict Pull-up (UB Range: 5-10)
(if you fail move to --> 1x Chin-up -->2x Burpees then 1x B.
[score: Survived Rounds on Pull-ups]

Finisher: Everybody get up

15.09.20
OTM 12':
1) 8-12x Floorpress 2x50/35lbs
2) Sideplank 30''l/30''r
3) 20-25x Squats

WoD: OTM 18':
1) 15x T2B
2) 3x Man Makers 2x50/35lbs
(Beginner vllt 5x DB-Thrusters)
3) 15x KB-Swings 24/16kg (*American)

14.09.20
Push from the Floor Pause Clean:
5' warm-up find starting weight.
(PUSH through the feet from the Floor, dont Pull.
Chest up + Lats engaged
Knees level with Ellbows @ Start)

Complex: @ 60/40kg
Every 2' for 7 Rounds:
3x Cleanpush /w pause below knee
2x Clean /w pause below knee
2x Clean

WoD: For time:
10x Thruster 60/40kg
500m Run
20x Clean + Jerk 60/40kg
500m Run
30x Deadlift 60/40kg
[Cap 14']

12.09.20
WoD: Teams of 3:
100x Squat Cleans 50/35kg - 1on/2off
100x DB-Thrusters 2x35/25lbs (KB:16/12kg) - 2on/1off
100x Synchro Sit-ups - 3on
80x S2O 40/30kg - 1on/2off
80x DB-Snatches 1x35/25lbs - 2on/1off
80x Synchro Lunges 3on
60x Deadlifts 80/55kg - 1on/2off
60x Devil Press 1x35/25lbs - 2on/1off
60x Syncro Burpees 3on
120x Cal Row 1on/2off (or 2000m Run)
[Cap 45', selbst mitstoppen, wer mehr als 1h Zeit hat.]

11.09.20
Technik 15':
Clean (+Jerk)
(*Adv.: Snatch)

AMRAP 3 Rounds, 1' for each station:
1) ME Deck Squats 20/15kg
2) 5x Thrusters 50/35kg
3) ME Burpees
4) 5x Thrusters 50/35kg
(score: reps without Thrusters)

10.09.20
Strength: F-Squats:
(5' warm up + find starting weight)
5 Sets for 2,5': [12,5']
#1: 15x F-Squats 50/35kg (~60% 1Repmax)
#2: 10x F-Squats 60/40kg (~70%)
#3: 10x F-Squats 60/40kg
#4: 5x F-Squats 80/55kg (~85%)
#5: 5x F-Squats 80/55kg

Benchmark WoD: “Heartbreaker, Dream Maker”
AMRAP 10', Teams of 2, Ascending Ladder:
2 Wall Ball Shots (20/14 lb) - Partner 1
2 Synchronized Burpees
2 Wall Ball Shots (20/14 lb) - Partner 2
2 Synchronized Burpees
4 Wall Ball Shots (20/14 lb) - Partner 1
4 Synchronized Burpees
4 Wall Ball Shots (20/14 lb) - Partner 2
4 Synchronized Burpees
6 Wall Ball Shots (20/14 lb) - Partner 1
6 Synchronized Burpees
6 Wall Ball Shots (20/14 lb) - Partner 2
6 Synchronized Burpees
etc...

09.09.20
OTM: 20', 40''on/20''off:
1) Flutter Kicks
2) Landmine Twists 35/25kg
3) Lateral Banded Shuffle green/blue
4) T2B

WoD: AMRAP 7':
6x alt. Devil Presses
6x alt. Clean + Jerk
Rx@50/35lbs (KB: 24/16kg)

08.09.20
Strength: Push-Press, 15':
Rx @ 60/40kg
(warm-up:
15 reps easy ~60% 1RM
10 reps medium ~ 75%)
--> find your 5 RM
1-2' Break beetween heavy sets

WoD: Tabata 8x20''on/10''
#1 DB-Clean 2x50/35lbs
#2 Ring Dips (sc.: banded)
#3 Plank (*Adv.: weighted)
(score: worst Round, no score @ Plank)
[~15']

07.09.20
OTM 9':
1) 8-12x Floorpress 2x 50/35lbs
2) 8-12x Box-Jumps
3) Sideplank 30''l/30''r

Tabata 80x 20''
Teams of 2, (alternate Intervsalls on/off)
Roll the dice for your Teammate:
1: KB-Swings 24/16kg
2: Russian Twists 24/16kg
3: alt. Lunges 24/16kg
4: T2B
5: Pull-ups
6: Sit-ups
[27']

05.09.20
“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

04.09.20
For Quality 12':
10x Back Flies 2x5kg/2,5kg (extended arms)
10x slow Ab-Mat Snow Angels (extended arms)
20x slow alt. Heel Touches
20x Hollow Rocks
~ 1* Break

WoD: OTM 20':
1) 8--10x 1-leg romanian DL with Barbell 20/15kg
2) 8-10x Band Pull Apart Green/blue
3) 5-10x Strict Pull-ups (sc.: Jumping)
4) ME Lying 1-Leg Hip Raises

03.09.20
Strength, Pyramid, 12,5':
(5' warm-up + find starting weight)
Every 2,5' for 5 sets:
1) 15x Deadlift 70/50kg
2) 10x Deadlift 100/70kg
3) 5x Deadlift 130/90kg
4) 10x Deadlift 100/70kg
5) 15x Deadlift 70/50kg

WoD: AMRAP 14': Teams of 2 (on/for quality):
Teammate1: 1 Round, then switch:
7x Burpees
14x alt. Lunges (Jumping)
30'' Handstand-Hold (Headstand / Plank)
Teammate2: for Quality: Clean + Jerk 60/40kg
(score: Rounds)

02.09.20
for Quality 13':
10x Shoulder Dislocks
10x PVC Waiter Squats
10x PVC OHS
8x Turkish get-ups 35/25lbs (4/4)
5x OHS 35/25kg

WoD: 3 RFT:
30x OHS 35/25kg
500m Run
[Cap 18']

01.09.20
Continuous Movement 10':
- Lateral Banded Shuffle green/blue
- Flutter Kicks
- Floorpress 2x50/35lbs
~ 1' BreaK

WoD:
5x20''on/10''off on each exercise.
20'' Break beetween exercises.
(36x20''on/10''off with Breaks)
1) 5x Strict Pull-ups
2) 5x Push-ups
3) 5x Squats
4) 5x Sit-ups
5) 5x DU's (SU's/3)
6) 5x Row for Cal (Burpees)
[18']

31.08.20
OTM 5 Rounds:
1) Jefferson Curls 1x25/15lbs
2) Pike-ups

WoD: AMRAP 20':
"CINDY":
5x Pull-Ups (or Burpees)
10x Push-Ups
15x Air Squats
OR
"MARY":
5x Handstand Push-Ups
10x alt. Pistols
15x Pull-Ups

24.08. - 30.08.20
Summerbreak - Box closed

22.08.20
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)

21.08.20
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 Snatches 50/35lbs
(short Break)
#2 alt. Lunges
(short Break)
#3 HRPU's
(short Break)
#4 Squats

20.08.20
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]

19.08.20
Strength:
(5' warm-up + find starting weight)
Every 2,5' for 5 Rounds:
8x Deadlift 100/60kg
5x Pull-ups (*Adv.: slow)

WoD: OTM 18':
1) 15x SDHPs 32/24kg
2) 60'' Lying hip Raises 30''R/30''L
3) 8-12x HRPU's (Sc.: on knees / *Adv.: weighted)

18.08.20
OTM: 12', 40''on/20''off:
1) Dips (sc.: Banded, on Box)
2) Renegade Rows 65(=30kg)/45lbs
3) KB-Swings 24/16kg

WoD: For Quality 18':
(5' warm-up + find starting weight)
100x DU's/250x SU's
5x unbroken Clean + Jerk 60/40kg
500m Run
5x unbroken Clean + Jerk 60/40kg
20x T2B
5x unbroken Clean + Jerk 60/40kg
~ 90''' Break (you can change weight)

17.08.20
OTM 12': @ empty Barbell / PVC
1) 5-8x Behind the Neck Snatch Grip Push Press
(Upright Torso during dip, armpits forward, ellbows locked out)
2) 5-8x Tempo OHS @3''down/3''up
(press up into the bar, pull it back slightly)
3) 5-8x OHS
(send hips back & down, weight in the middle of the feet)

WoD:
Every 2,5' for 6 Rounds (15'):
3-5x OHS 50/35kg (sc.: F-Squats)
5x Cobra pose + downward dog
(DU's /SU's practice)
--> go heavy

15.08.20
Rest Day - Box Closed (Feiertag).

14.08.20
for Quality 12':
10x Wallsquats @2''down/3''bottomhold
15x Airsquats
3-5x Wallclimbs
15-30'' Handstandhold
3-5x Partial Wall Kick ups
3-5x Wall Kick-ups + 15'' Hold (sc. on Box)
3-5x Falling/Walking into the Wall
3-5x Freestanding Kick-ups + Walk (sc.: around the worlds on a Box 5 steps in each direction)
~1' Break
--> stay on a challanging exercies

WoD: For Time:
2' Handstand Hold (Cap 4')
(accumulate time before moving to the squats)
100 Squats
30x HSPU's (sc.: elevated / on Box / HRPU's)
100x Squats
[Cap 12']

Finisher:
Roxanne - Burpees

13.08.20
For Time, Teams of 2 (on/off):
800m Partner Run
100x DB-Snatch 50/35lbs
100x Burpees over DB
100x DB-Snatch 50/35lbs
800m Partner Run
[CAP 25']

12.08.20
Strength: 13':
Complex: RX@50/35kg
(2x easier warm-up sets)
1x Strict Press
3x Push-Press
5x Push-Jerk
1-2' Break beetween heavy sets

WoD: AMRAP 15':
500m Run
20x Floopress 50/35lbs (KB:2x20/16kg)
20x SDHPs 32/24kg
20x V-ups
Cooldown (right after WoD):
easy paced 500m Run (or finish the current Run)

11.08.20
Strength: Deadlifts
(5' warm-up + find starting weight)
Every 2' for 6 Rounds:
8x Deadlift 100/60kg

WoD: OTM 15':
1) 8x Floorpress 2x 50/35lbs (+1 each Round if possible)
2) 8x Box-Jumps 60/50cm (+1)
3) 8x Burpees (+1)

10.08.20
5 Rounds (11,5'):
30'' ME Push-ups
15'' Break
30'' ME Squats
15'' Break
30'' ME Sit-ups
15'' Break
(no scores, just do it!)

WoD: Tabata 8x20''on/10''off:
1) Hang Power Clean 60/40kg
(short Break)
2) alt. Lunges (*jumping)
(short Break)
3) Deadhang (*+Pull-up @ end)
(score: worst round @ clean and lunges)

08.08.20
Strength: 12'
KB-Complex, RX@24/16kg:
1xR + 1xL (*Adv.: + 1x both arms)
2x Clean
2x Squat
2x Push-Press
1-2' Break after heavey sets.

WoD: 4 Rounds:
3': 500m Run + fill the remaining time with DU/SU's
90'': 10-15x Thrusters 50/35kg
[18']

07.08.20
Strength: F-Squats, 14':
(12 reps easy - ~65%
8 reps medium ~ 75%)
--> find your 5 Rep Max
1-2' Break beetwenn heavy sets

WoD: AMRAP 16':
Teams of 2
90x Wallballs 20/14lbs (on/off)
70x Partner Sit-ups 20/14lbs
50x Burpees (on/off)
30x syncronised G2O 20/15kg

06.08.20
OTM 15':
1) 8x Box Lunge + Reverse 2x25/15lbs
2) 20x Toe Taps
3) 30x Bycycle crunches

WoD: AMRAP 15', you go - i go:
5x KB-Taters 24/16kg
5x Burpees
8x KB-Push-Press 24/16kg

05.08.20
For Quality 14':
A) 7': RX@35/25lbs
(a single light DB. Minimize torso rotation)
10x DL
10x DL+Shrug
(hips+legs extend before shrug)
10x Muscle Snatch
(after hips+legs extend pull ellbow high + punch up)
10x Power Snatch
~30'' Break
B) 7':
10x Kip Swings
(Shoulder initiates swing, abs and glutes = squeezed)
10x Toes Touches
2x 3 Position T2B
(low + mid + high Legs)
~30'' Break

WoD: E2MOM for 3 Rounds (12').
#1) 30x DB-Snatches 50/35lbs
#2) 30x T2B
(Sc.: Legs Lower, try to get the kipp)
(scale weight + movement that you can finish in 2')

04.08.20
OTM 15':
1) 30'' Hollow
2) 12x Bulgarian Split Squats (6/6)
3) 10x Band Pull-Aparts

WoD: Tabata:
1) Jumping B-Squats 35/25kg
2) HRPUs / (*HSPUs)
3) DU's / SU'/3
4) Plank

03.08.20
WOD: Eva
5 RFT:
30x Pull-ups
30x KB-Swings 32/24kg
Beetween Rounds: 1000m Run (1000m Row / 666x SU's)
[Cap 45']

01.08.20
1 Round, 2' on each station:
1) alt. Step-outs to receiving Split-Jerk Position (upright torso, slightly bend knee on the back leg, both toes point inward slightly)
2) Jump and Land to the SJ-Receiving Position (tight abs)
3) Barbell Shoulder Press from the Receiving position 20kg/15kg
4) Split Jerk 20kg/15kg
[8']

WoD:
Every 2,5' for 7 Rounds:
(5' warm-up + find starting weight)
5-8x Split Jerk 60/40kg
--> go heavy with good technique
(5-8x Strict Pull-ups)
[17,5']

Finisher:
1' Hollow 1 V-up every 5''
90'' Plank 15/10kg

31.07.20
for Quality 12':
7x unbroken Thrusters 42,5/30kg
7x T2B
21x HollowRocks
Sideplank 30''R/30''L
~1' Break

WoD:
Open 14.5, for time:
(3' warm-up + find weight)
21-18-15-12-9-6-3
Thrusters 42,5/30kg (DB: 2x 45/25lbs)
Burpees (*over Bar)
[Cap 20']

30.07.20
Strength: Deadlift:
(12x easy ~ 60%1RM
8x medium ~ 75% 1RM
then:)
3-5x Deadlifts 120/80kg
1-2' Break beetween heavy sets.
[15']

AMRAP 15':
Teams of 2 (on/plank)
8x Burpees
16x Sit-ups
24x alt. Lunges

29.07.20
for Quality: 60''on/15''off, 4 Rounds
#1: Power Snatch 35/25kg / alt. DB. Sntach 50/35lbs
#2: DU's / SU's
#3: Wallsquats
[14']

WoD: "Open 11.1 / 14.1"
AMRAP 10':
30x Dus / 75x SU's
15x Power Snatches 35/25kg
(sc.: 15x alt. DB-Snatches 50/35lbs)

28.07.20
OTM 12':
(5' warm-up + find starting weight)
1) 3-4x Squatclean 60/40kg (Beginner: 15x SDHPs 24/16kg)
2) 90x SU's / 20-45x DU's

WoD: OTM 16':
1) 8x slow Banded Skier Pull Down green/blue
2) 8x DB-Push-Press 2x 50/35lbs
3) ME Plank (*weighted)
4) 15- 20x Squats (*alt. Pistols)

27.07.20
Every 1,5' for 4 Rounds
#1) 8-12x Floorpress 2x50/35lbs
8-12x DB-Lunges 2x50/35lbs
#2) 30x KB-Swings 24/16kg
[12']

Wod: Teams of 2:
Tabata 8x 20''on/20'' - OH-Hold or Hollow on each exercise
(Teammates switch the exercise every Intervall, z.B. 4x Sit-ups und 4x OH-Plate-Hold)
#1 Sit-ups - OH-Plate Hold 20/15kg
#2 Wallballs 20/14lbs - Hollow
#3 Burpees - OH-Plate Hold 20/15kg
#4 Ring Rows - Hollow
(Rx: Feet under Rings)
[16']

25.07.20
Complex: RX @ 60/40kg
(5' warm-up + find starting weight)
Every 2,5' for 5 Rounds:
5x B-Squat
1x Push-Press
3x F-Squat
for Quality: Pull-ups / Sit-ups / DU's

WoD: For time:
21-15-9-15-21 reps
KB-Swings 24/16kg
HRPU's
Sit-ups
[Cap 16']

24.07.20
OTM 20', 40''on/20''off
1) Landmine Twists 35/25kg
2) HSPU's / HRPU's
3) alt.Heel Touches
4) Pistols / Squats
5) Toe Touches

WoD: AMRAP 8'
6x Decksquats 15/10kg
6x G2O 15/10kg
6x alt. OH-Lunges
6x Burpees on Plate

23.07.20
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: For Time: 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
10x DU's / 30x SU's
[CAP 20']

22.07.20
OTM 16': 40''on/20''off
1) Wheels of Hell
2) Clusters 50/35kg (sc.: Thrusters)
3) alt. KB-Lunges 1x24/16kg
4) T2B

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

21.07.20
Strength/Technique: Clean
(warm up set:
12x Clean easy weight 60%
8x Clean medium weight 75%)
then
--> find your 3-5 RepMax
1-2' Break beetwenn heavy sets
[15']

WoD: 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

20.07.20
For Quality 14', Strength:
unbroken Complex: RX @ 50/35kg
1x Hang Power Clean
1x F-Squat
1x S2O
1x Thruster
1x S2O
1x F-Squat
1x Hang Power Clean
1-2' Break

WoD:
AMRAP 14', Teams of 2 (on/rope jumping).
you go - i go, continuous movement.
Russian Twists 20/14lbs
Wallballs 20/14lbs
KB-Swings 32/24kg
both rest exactly 20''
(score: all reps)

18.07.20
OTM: 16‘
1) 6-8x double DB box step over 50/35lb
2) 8-12x C2B (Pull ups)
3) 12-16x alt lunges
4) 16-20x Push ups

WoD: AMRAP 10‘
Alternating one arm DB-Devil-Press 50/35 lb

17.07.20
Strength: Deadlift
(5' warm-up + find starting weight)
Every 2' for 5 Rounds:
5-8x Deadlift 100/70kg

WoD: Tabata: 8x 20''on/10''off:
#1: Wallballs 20/14lbs
(short Break)
#2: Burpees
(short Break)
#3: DU's / SU's/3

16.07.20
DB-Complex: RX @ 1x 50/35lbs (KB: 1x 24/16kg)
(3' warm-up + find starting weight)
Every 2' for 6 Rounds:
12x Floorpress (6/6)
8x slow Leg extensions
12x Sntach (6/6)
[12']

WoD: AMRAP 3 Rounds, Teams of 2 (on/static-hold)
#1: 45'' G2O - OH- Hold 20/15kg
45''': <--> switch
#2: 45'' HSPU's (on Box / HRPU's) - Dip Hold
45'' <--> switch
#3: 45'' T2B - Hollow
45'' <--> switch
45'' Break
[16']

15.07.20
4 Rds: OTM 40"on/20"off:
1: alt. Pistols / Squats
2: KB-Swings 24/16kg
3: Beetle / Sit-ups

OTM 18'
1: 10x KB-Halos (Around the Head) 20/12kg
2: Sideplank 20r''/20l''
3: 5-8x Push-Press 50/35kg

14.07.20
OTM 12':
1: 15x SDHP @ 32/24kg
2: 15x Wallballs 20/14lbs
3: 8-12x Ring Dips

OTM 12':
1: 10-14x DB-Snatches 50/35lbs
2: 6-10x Strict Pull-ups
3: 10-14x OH-Lunges 20/15kg

13.07.20
OTM 10':
odd: 5x Clean 60/40kg
scaliert: 15x SDHPs 32/24kg
even: 50-70x Flutter Kicks

WOD: OTM 15', Teams of 2:
1) 8-10x syncronised Push-ups
2) 15-20x syncronised Sit-ups
3) 15-20x syncronised MB-Squats 20/14lbs

11.07.20
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

10.07.20
OTM 12':
1) 8x Box (60/50cm) Lunges + Reverse Lunge (4/4)
(*Adv.: weighted 2x25/15lbs)
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.

09.07.20
WOD: Teams of 2 (on/off)
(5' warm-up + find weight)
100x Power Cleans 42,5/30kg (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']

08.07.20
Every 2' for 2 Rounds: 20/15kg
1) Sntach Grip DL
(90° shin angle = Strongest Position Use legs! Back stays parallel to ground til Bar is over kneelevel.
2) Snatch Grip Highpull
@ Hip Contact, send Bar up NOT forward.
3) Snatch Balance (*Clips)
- Error: don't jump to high
4) Snatch
- @ Hipcontact: Shoulder before Bar (more forward then in Clean) but weight in Center of feet.
[20']

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

07.07.20
OTM 12':
1) 8x Floorpress 50/35lbs + 8x 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

06.07.20
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) for Quality: Pull-ups
3) Break
(score: heaviest Complex weight)

04.07.20
Every 90'' for 5 Rounds: (7,5'):
1) 7x HSPU's (sc.: HRPU's) + 7x Pull-ups (*both Strict)

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

03.07.20
for Quality 12':
Buy in: easy paced 500m Run
60x DU's / 150x SU's
20x Russian Step-ups 60/50cm
20x HollowRocks (Sc. Sit-ups)
20x American KB-Swings 24/16kg
~ 1' Break

WoD:
OTM 20', 40''on/20''off
1) Ring Push-ups
2) slow Landmines Twists 35/25kg
3) Pistols (sc.: narrow stance Squats)
4) Flutter Kicks

02.07.20
Strength:
(5'warm-up + find starting weight)
A) Every 90'' for 5 Rounds:
5x Pause Squats 60/40kg
(2'' bottom of Squat Hold)
90'' BREAK
B) Every 90'' for 5 Rounds:
5x Shoulder 2 Overhead 60/40kg

WoD: AMRAP 12':
Teams of 2, on/Deadhang on Bar
20x Wallballs 20/14lbs
20x Sit-ups
20x DB-Snatches 50/35lbs

01.07.20
continuous movement for 12':
- 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 25']

30.06.20
OTM 15':
1) 8-12x Floorpress 2x55/35lbs
2) 12-15x Ring Rows (*scale as needed)
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

29.06.20
A) for Quality 15':
8x Slow Iron Cross 2x 2,5kg / 1,25kg
8x Chin-ups (sc. Jumping, *slow)
8x Band Pull Aparts green/blue
8x full ROM Push-ups (*weighted)
~ 1' Break

B) WoD: AMRAP 15':
4x KB-Thrusters
8x KB Suitcase Deadlifts
12x KB alt. Lunges
RX @ KB: 2x24/16kg: / DB: 2x 55/35lbs

27.06.20
for Quality 15':
series of 5 reps, focus on good technique:
Clean + Jerk 60/40kg
(or *Adv.: Snatch 40/30kg)

WoD: for time:
30x HSPU's (sc. on Box, HRPU's)
50x KB-Swings 24/16kg
500m Run
30x Pull-ups
50x KB-Swings 24/16kg
500m Run
[Cap 18']

26.06.20
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

25.06.20
OTM 9':
1) 8-12x Floorpress 2x 50/35lbs
2) 8-12x Box-Jumps
3) Sideplank 30''l/30''r

Tabata 80x 20''
Teams of 2, (alternate Intervsalls on/off)
Roll the dice for your Teammate:
1: KB-Swings 24/16kg
2: Russian Twists 24/16kg
3: alt. Lunges 24/16kg
4: T2B
5: Pull-ups
6: Sit-ups

24.06.20
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

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

23.06.20
OTM 12', 3 Rounds:
1) 15-20x Squats
2) 10x Burpees
3) 10x Snatches 1x50/35lbs (5/5)
4) 5x Good slow Mornings 1x 50/35lbs

WOD:
A) AMRAP 8':
8x Devil Presses 2x35/25lbs (sc.: Burpees)
16x Wall-Balls 20/14lbs
32x DU/ 80x SU

Break 3 min

B) AMRAP 8'. ladder+2:
(Beginner: easy weight)
2x F-Squats 50/35kg / Deadlifts 50/35kg
4x F-Squats 50/35kg / Deadlifts 50/35kg
6 …
8 …

22.06.20
OTM 12', 40''on/20''off
1/2/3) HSPUs (sc.: Wallwalk, on Box, HS-Hold, HRPUs)
4) Break
5/6/7) Jumping banded Squats (2x Blue/Green/Black with Dbs)
(*Adv.: Jumping Lunges)
8) Break
9/10/11) 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

20.06.20
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/60x SU's

19.06.20
OTM, 40''/20''off:
1/2/3/4: Lawnmower Extension (sc.: Ring Rows)
5: Break (desinfizieren)
6/7/8/9: Banded Shuffle Steps
10: Break (desinfizieren)
11/12/13/14: Plank (*weighted)

WoD: Tabata 8x20''on/10''off:
1) Chin-ups (*Adv.: + Knee Raises)
(short Break)
2) Hollow
(short Break)
3) Floorpress 2x 50/35lbs

18.06.20
Strength:
(5' warm-up + find starting weight)
Every 1,5' for 7 Rounds (10'5'):
3(-5)x Deadlift 120/80kg

WoD: AMRAP 15', Teams of 2, you go - i go with continuous movement:
- Wallballs 20/14lbs
- HRPU's
- T2B
Each time you break a set or rest --> 2x syncronised penalty Burpees, then the partner starts the next movement. score: all reps
score: all reps

17.06.20
Technik 15':
Clean (+Jerk)
(*Adv.: Snatch)

AMRAP 3 Rounds, 1' for each station:
1) ME Deck Squats 20/15kg
2) 5x Thrusters 50/35kg
3) ME Burpees
4) 5x Thrusters 50/35kg
(score: reps without Thrusters)

16.06.20
Complex:
Every 2' for 4 Rounds: RX @ 40/30kg
2x Strict Press
4x Thrusters
6x Push-Press
--> you can change weight every round.

WoD: OTM 20' (5 Rds):
1) 15x Hollow Rocks
2) 15x Suitcase DL 2x55/35lbs (KB: 2x24/16kg)
3) 10x 1-arm Clean 55/35lbs 5/5
4) 10x Push-ups (*Adv.: 5-10x HSPUs)

15.06.20
Cardio, OTM 24'
1) 4x Shuffle Sprints (30-40x JJs)
2) 8-12x Burpee Stand-ups
3) 8-12x Box-Jumps 60/50cm
4) 20-45x DU's / 90x SU's

WoD: AMRAP:
4 Rounds:
1' KB-Swings 24/16kg
30'' Glutebridge Hold
[6']

13.06.20
Strength: 16'
(warm-up: easy set of 10 reps medium set of 8 reps)
--> find your 8 rep Max
F-Squats 80/55kg
1-2' Break beetween heavy sets

WoD: AMRAP 8':
5x Push-ups
10x alt. Lunges
15x KB-Swings 24/16kg

12.06.20
Every 60''on/30'' off for 9 Intervalls:
1/2/3) 5x Devil Press + 5x Strict Press + 5x Jumping Squats @2x 35/25lbs
short Break
4/5/6) 25x Push-ups (Sc.: on knees / *Adv.: weighted)
short Break
7/8/9) 25x KB-Swings 24/16kg

WoD: For time:
150x Sit-ups
EMOM: 1x Thruster 43/30kg (+1)
[Cap 14']

10.06.20
for Quality 12': RX @ 50/35lbs
5x Snatch Right
5x Snatch Left
10x Renegade Rows Right
10x Renegade Rows Left
30-60'' Break

WoD: 4 Rounds, 40'''on/20''off:
(5' warm-up + find weight)
1) 5x Strict Press 40/30kg
2) 5x OHS 40/30kg @2''' Bottom Hold
3) 5x Burpee Box-Jumps
4) Superman + swim strokes
5) Break / you may change weight on Press/OHS or Reps on BBJ

09.06.20
A) EMOM for 6':
5x F-Squats 60/40kg
(Adv.: 1x High Hang Clean
1x Mid Hang Clean
1x Low Hang Clean)

EMOM for 6', 40''on/20''off
unbroken strict Pull-ups
break
unbroken strict/kipping Pull-ups

B) WoD:
OTM 15' (last Round @ each exercise +5 reps)
Intervall 1,2,3,4: 15x Wallballs 20/14lbs
Inervall 5: Pause und desinfizieren
Intervall 6,7,8,9: 15-20x Sit-ups
Intervall 10: Pause und desinfizieren
Intervall 11,12,13,14: 15x KB-Swings 24/16kg
Intervall 15: Pause und desinfizieren

08.06.20
OTM 16', 40''on/20''off:
1) alt. Heel Touches
2) Flutterkicks
3) Push-ups
4) Mountain Climbers

WoD:
For time, Teams of 2 (on/off): Ladder +2
2x Burpees over Dumbbell (+2)
2x Clusters 2x45lbs/25lbs (KB 2x 20/12kg) (+2)
Finished: after 10 Rounds (20reps @ each exercise).
[Cap 15']

06.06.20
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

05.06.20
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

04.06.20
Strength: F-Squats:
(5' warm up + find starting weight)
5 Sets for 2,5': [12,5']
#1: 15x F-Squats 50/35kg (~60% 1Repmax)
#2: 10x F-Squats 60/40kg (~70%)
#3: 10x F-Squats 60/40kg
#4: 5x F-Squats 80/55kg (~85%)
#5: 5x F-Squats 80/55kg

Benchmark WoD: “Heartbreaker, Dream Maker”
AMRAP 10', Teams of 2, Ascending Ladder:
2x Wall Ball Shots (20/14 lb) - Partner 1
2x Synchronized Burpees
2x Wall Ball Shots (20/14 lb) - Partner 2
2x Synchronized Burpees
4x Wall Ball Shots (20/14 lb) - Partner 1
4x Synchronized Burpees
4x Wall Ball Shots (20/14 lb) - Partner 2
4x Synchronized Burpees
6x Wall Ball Shots (20/14 lb) - Partner 1
6x Synchronized Burpees
6x Wall Ball Shots (20/14 lb) - Partner 2
6x Synchronized Burpees
etc...

03.06.20
for Quality 14': RX@24/16kg
30'' Superman
30'' Hollow
12x 1-leg Romanian Deadlifts 6/6
12x alt. OH-Lunges (6xleft arm/6x right arm)
12x KB-Taters
30-60'' Break

WoD: AMRAP 4 Rounds:
45''on/15''off:
1) Sit-ups
2) Thrusters 40/30kg
3) American KB-Swings 24/16kg

02.06.20
Strength:
(5' warm-up + find starting weight):
5 Rounds: 2,5' time for:
12x Deadlift 100/60kg
(+maybe: DU's/SU's Practice)

WoD: OTM 15':
4x) 15x T2B
1' Break
4x) 15x Wallballs 20/14lbs
1' Break
4x) 15x HollowRocks

30.05.20
Strength:
(5' warm-up, find starting weight)
Every 2' for 5 Rounds:
3-5x Squatclean + 3-5x Jerk
Rx @ 60/40kg (DBs: 2x 50/35lbs)

WoD:
Tabata:
#1) T2B
(short Break + des.)
#2) Wallballs 20/14lbs
(short Break + des.)
#3) for Quality: Good Mornings 20/15kg

29.05.20
OTM 15', 40''on/20''off
1/2/3/4: DU's / SU's
5: desinfizieren
6/7/8/9: 5x Strict Pull-ups (*slow)
10: des.
11/12/13/14: ME Flutter Kicks
15: des.

WoD:
A) AMRAP 6'
4x alt. Devil Press 50/35lbs
8x Burpees over DB
3' Break
B) AMRAP 6':
8x alt.-Lunges 24/16kg
16x KB-Swings 24/16kg