Workout

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