25.02.20
OTM 15', 45''on/15''off:
1) Inverted Burppes
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']
24.02.20
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 or Work on your Weakness
WoD: AMRAP 9': ladder +1
1x KB-Swings 24/16kg (+1)
1x V-up (+1)
22.02.20
Continuous Movement 10':
- Lateral Banded Shuffle green/blue
- Flutter Kicks
- Floorpress 2x50/35
~ 1' BreaK
WoD:
5x20''on/10''off on each exercise.
20'' Break beetween exercises.
(36x20''on/10''off with Breaks)
1) 5x 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']
21.02.20
A): OTM 15':
1) 8x Romanian Deadlift 80/50kg
2) 16x Sit-ups
3) 16x 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')
20.02.20
Complex:
(5' warm-up + find weight)
Every 2' for 4 Rounds:
2x Clean 50/35kg
2x Thruster 50/35kg
2x Push-Press 50/35kg
2x F-Squats 50/35kg
WoD: For Time, Teams of 2 (on/off)
44x Hang Power Clean 2x50/35lbs
55x Over the Box Lunges 2x50/35lbs | 50cm
66x T2B
- Break/Switch Penalty:
2 Rounds:
5x Burpees Mate1
5x Burpee Mate2
[CAP 22']
19.02.20
for Quality 12':
10x Wallsquats @2''down/3''bottomhold
15x Airsquats
3-5x Wallclimbs
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
18.02.20
OTM 12': @ empty Barbell / PVC
1) 5-8x Behind the Neck Snatch Grip Push Press
2) 5-8x Tempo OHS @3''down/3''up
3) 5-8x OHS
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
17.02.20
B) OTM 12':
1) 8-12x slow Banded Skier Pull Down green/blue
2) 8-12x Land mine Twists 35/25kg
3) 8-12x HRPU's (*weighted)
A) WoD: AMRAP 12':
1': Wallballs 20/14lbs
1': American KB-Swings 24/16kg
1': Burpees
1': Break
15.02.20
OTM: 9':
odd: ME Dus/SUs
even: 8x Sit-ups+ 16 diagonal Sit-ups
WOD, Teams of 2 (on/off):
"Mount EVEREST", AMRAP:
"Base Camp"
3 min amrap
Mountain Climbers/10
"Camp 1"
3 min amrap
Box Jumps 60/50cm
"Camp 2"
3 min amrap
Max Lunges 40/30kg (bar on back)
"Camp 3"
3 min amrap
Max Thrusters 40/30kg
"Camp 4"
3 min amrap
Max Strict Pull-ups
"Summit"
3 min amrap
Max Burpees
[18']
14.02.20
A) For Quality 13':
15x KB-Swings 24/16kg
15x Sit-ups (*"Strict")
15x Hollow Rocks
1' Plank
B) AMRAP 13':
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.
13.02.20
OTM 15':
1) 8x Box Lunge + Reverse (*Adv.: 2x25/15lbs)
2) 15x Toe Taps
3) 15-20x Bycycle crunches
WoD: AMRAP 15', you go - i go:
5x KB-Taters 24/16kg
5x Burpees
8x KB-Push-Press 24/16kg
12.02.20
OTM 12':
odd:30'' KB Russian Twists 24/16kg
even: 8-12x HRPUs (*weighted)
WoD: AMRAP 16'
Teams of 2 - (on/off)
Choose A) or B)
A) weight:
20x KB-Swings 24/16kg
10x Strict Pull-ups
6x F-Squats 60/40kg
B) Bodyweight:
24x DU's/ 70x SU's
24x Sit-ups
24x Squats
11.02.20
Strength:
Every 2' for 6 rds:
6-8x Hangsquatclean 50/35kg
(~12 reps possible)
go heavy --> to 6 RM
OTM 15':
1) 30'' Goblet Squat Hold 24/16kg
2) 10x Ring Push-ups
3) 15x V-ups
10.02.20
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
08.02.20
For Quality 14':
5x Clean 70/45kg (sc.: 15x SDHP)
8x DB/(KB)-Strict-Press 2x45/25lbs (*HSPUs)
(short Break)
WOD A:
AMRAP 7', ladder +3:
3x alt. DB-Clean 55/35lbs (+3)
3x V-ups (+3)
BREAK 3'
WOD B (18.5 = 12.5 = 11.6):
AMRAP 7', ladder +3:
3x thrusters 45/30kg (+3)
3x chest-to-bar pull-ups (+3)
(sc.: jumping chin-over-bar pull-ups)
07.02.20
OTM 8':
1: 1x Hang Clean + 2x F-Squats 60/40kg
2: 45'' Dead Hang on Bar (*+1x Pull-up)
WOD (two part workout):
A) 4 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 14']
B)
Once the 4 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 18', for A and B]
06.02.20
OTM 15':
1) 8-12x Box-Jumps 60/50cm
2) 8-12x Floorpress 2x 55/35lbs
3) 15-20x HollowRocks
WoD: "DECK of CARDS":
for time: Teams of 2 (on/off):
Using a Deck of 52 Cards, each suit represents a movement and each number represents the reps. (Face Cards = 10 reps, Ace = 11 reps)
♥ = Burpees
♠ = DB-Push-Press 2x55/35lbs
♦ = KB-Swings 32/24kg
♣ = T2B
Joker = 0 reps, next reps x2
(Cap 20')
05.02.20
Skill: OHS
series of 5 reps, go deep + control
(15')
WoD:
Teams of 2, on/plank:
Amrap 16':
10x F-Squats 50/35kg (*Adv.: 10x OHS 40/30kg)
20x Box Jumps 60/50cm
40x Dus / 120x Sus
04.02.20
EMOM for 7':
5x F-Squats 60/40kg
(Adv.: 1x High Hang Clean
1x Mid Hang Clean
1x Low Hang Clean)
EMOM for 7', 40''on/20''off
unbroken strict Pull-ups
break
unbroken strict/kipping Pull-ups
WoD:
OTM 15' (last Round +5 reps)
1: 15x Wallballs 20/14lbs
2: 20-25x Sit-ups
3: 15x KB-Swings 24/16kg
03.02.20
For Quality 14':
A) 7': RX@35/25lbs
10x DL
10x DL+Shrug
10x Muscle Snatch
10x Power Snatch
~30'' Break
B) 7':
10x Kip Swings
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
01.02.20
OTM 15':
1) 20-40x DU's / 90x SU's
2) 3x KB (DB)-Complex:
- Row, Clean, Thruster 2x24/16kg (2x55/35lbs)
3) 45'' Superman + rows
WoD:
A.
AMRAP 6'
6x alt. Pistols
(sc. Jumping Squats)
9x V-ups
12x KB-Swings 32/24kg
3' Break
B.
AMRAP 6'
6x Handstand Push-Ups
(sc. bands, box, pike-PU, HRPU's)
9x Burpees
12x Toes to Bar
31.01.20
WOD: Eva
5 RFT:
30x Pull-ups
30x KB-Swings 32/24kg
Beetween Rounds: 1000m Run (1000m Row / 666x SU's)
[Cap 45']
30.01.20
OTM 15', 40''on/20''off
1) Shoulder ABC: 5x"A/V "+ 5x"L"
2) Box Jumps 60/50cm
3) Leg Raises on Bar
AMRAP 15':
Teams of 2 (on/plank)
8x Burpees
16x Sit-ups
24x alt. Lunges
29.01.20
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']
28.01.20
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)
27.01.20
A: OTM 12':
odd: 50-80x Flutter Kicks
even: 12-16x alt DB- C+J 45/25lbs
B: Wod:
Amrap 12', ladder +1
3x Pull-ups (+1)
3x Front Squats (+1) 60/40kg
Cashout - Sally
25.01.20
For Quality 12':
10x DB-Snatches 55/35lbs
10x DB-Lunges 55/35lbs
10x Band Pull-Aparts green/blue
30'' Half way down Push-up Hold
30'' Break
AMRAP 16':
10x Push-ups
20x DB-Snatches 55/35lbs
30x Squats
24.01.20
A) EMOM for 7':
5x F-Squat 60/40kg
(Advanced: 3-4x Hang-Squat Clean 60/40kg)
B) EMOM for 7':
8x Pull-ups (3-5 *MU's)
WOD: A) AMRAP 6'
12x Wallballs 20/14lbs
12x KB-Swings 24/16kg
2' Break
B) AMRAP 6'
12x Box-Jumps 60/50cm
12x V-ups
23.01.20
Strength: Deadlift:
warm-up
--> go heavier
--> find your 8 Rep Max
[15']
WoD:
AMRAP 20', Teams of 2:
you go - i go
8x Wallballs 20/14lbs
8x HRPUs
8x T2B
after round 1: 1x Burpee each Teammate (synchronized)
after round 2: 2x Burpees each
...
22.01.20
Split Jerk: 1 Round, 2' on each station:
1) alt. Step-outs to receiving Position
2) Jump and Land to the Receiving Position
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
21.01.20
Every 1,5' for 6 Rounds: RX @ 50/35kg
(5' warm-up + find starting weight)
5x OHS
(* 20x DU's / 60x SU's)
WoD: "Tabata Something Else"
8x20''on/10''off
8x Pull-ups
8x Push-ups
8x Sit-ups
8x Squats
There is no rest between exercises.
20.01.20
A) OTM 12':
1) 2x turkish get-ups 24/16kg (1xR/1xL)
2) 8-12x Burpees
B) Choose FRAN or ANNIE:
WOD Strength:
"FRAN":
21-15-9 reps, for time:
Thrusters 40/30kg
Pull-ups
(Cap 12')
WoD Cardio:
"ANNIE"
50-40-30-20-10 reps for time:
Sit-ups
DU's
(Cap 12')
18.01.20
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':
5x KB-Thrusters
10x KB Suitcase Deadlifts
20x KB alt. FrontRack Lunges
RX @ KB: 2x24/16kg: / DB: 2x 55/35lbs
17.01.20
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)
16.01.20
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' - Superman or Hollow on each exercise
(Teammates switch the exercise every Intervall)
#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']
15.01.20
A) Strength:
Complex: Every 2' for 6 Rounds: Rx @ 60/40kg
(3' warm up + find starting weight)
2x Thruster
2x Push-Press
2x F-Squat
1x Thruster
1x Push-Press
1x F-Squat
B) WoD:
21-15-9 reps, for time:
Pull-ups
Jumping Squats
Push-ups
Sit-ups
[Cap 12']
14.01.20
OTM 16', 40''on/20''off
1) Leg-Ring Plank (Adv.: with reach Trough)
2) Sideplank 20''R/20''L
3) Goblet Squat Hold 24/16kg
4) KB-Russian Twists 24/16kg
WoD:
OTM 12'
1) 15x American KB-Swings 24/16kg
2) 10-15x Push-Ups @ 2'' down
3) 8x-10x each leg - Alternating Lateral Lunge @ 2'' down
13.01.20
Strength:
Every 1,5' for 5 Rds: (15')
1) 8-10x alt. F-Rack Lunges 50/35kg
5x Wheels of Hell
2) 30'' Hollow + 30'' Superman + 30'' Break
OTM 15':
1) 8-12x Boxjumps 60/50cm
2) 4-5x DB-Clean + Jerk 2x55/35lbs
3) 15x T2B
11.01.20
OTM 16'
1) 8-12x Push Ups / HSPU's
2) 5-8x Pull Ups / C2B
3) 5-8x Burpees / Devil Presses 2x35/25lbs
4) 10-15x Squats / Pistols
WOD: AMRAP 16', RX @ 50/35lbs:
160x DU/ 320x SU
12x OH Lunges
24x alt. Thrusters
12x OH Lunges
24x alt. Thrusters
12x OH Lunges
160x DU/ 320x SU
10.01.20
Every 1,5' for 4 Rounds:
1) 8-10x Pull-ups @ 21X1
2) 8-10x Single-Arm Dumbbell Row 55/35lbs @ 2111 each arm
3) 60'' Plank from Elbows
WoD:
AMRAP, 5 Rounds:
30'' Burpees + 30'' Rest
60'' Kettlebell Swings 24/16kg + 30'' Rest
09.01.20
Pyramid Complex:
F-Squat (3' to warm-up)
Every 2,5' for 5 Sets:
#1: 15x reps easy (1) 50/30kg
#2: 10x reps medium (2) 70/45kg
#3: 5x reps MAX 90/60kg
#4: 10x reps (2) 70/45kg
#5: 15x reps (1) 50/30kg
WoD: AMRAP 15', on/off:
10x DB-Push-Press 50/35lbs
20x SDHPs 32/24kg
30x V-ups
08.01.20
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
07.01.20
Every 2' for 2 Rounds: 20/15kg
1) Sntach Grip DL
2) Snatch Grip Highpull
3) Snatch Balance (*Clips)
4) Snatch
[20']
WoD: OTM 12':
1) 8x Romanian DL / Defizit DL 80/55kg
2) 20x HollowRocks (*weighted 2,5,1,25kg)
3) 30'' alt. Lunges (*Jumping)
04.01.20
A) OTM 15':
1: 8-12x Floorpress 55/35lbs
2: 8-12x HRPUs (*Weighted)
3: 30'' Goblet Squat Hold 24/16kg
B) WOD:
(5' warm up + find starting weights)
Amrap 10':
10x Deadlifts 80/55kg
10x T2B
20x lateral Jumps over Bar
03.01.20
Every 2' for 4 Rounds:
1) 16x KB or one handed DB-Push-Press 24/16kg | 55/35lbs (8xr/8xl)
8x KB or DB Floorpress 24/16kg | 55/35lbs
2) 8-12x F-Squats 60/40kg
4x Wheels of Hell
WoD:
1) Amrap 4':
5x Medball Clean 20/14lbs
10x Wallballs 20/14lbs
2' Break
2) Amrap 4':
5x Pull-ups
10x Push-ups
2' Break
3) Amrap 4'
5x Goblet Squats 24/16kg
10x KB-Swings 24/16kg
02.01.20
OTM 15':
1) 6-12x Deck Squats 15/10kg
2) 6-12x Chin-ups
3) 15-20x Hollow Rocks
WoD: AMRAP 15', you go - i go:
15x KB-Swings 24/16kg
10x HRPU's
5x Thrusters 50/35kg
30.12.19
WoD: "DECK of CARDS":
for time, Teams of 2 (on/off):
♥ = Burpees
♠ = HSPU's / DB-Push-Press 2x50/35lbs
♦ = KB-Swings 32/24kg
♣ = T2B
Joker = 0 reps, next reps x2
(Cap 20')
28.12.19
Complex:
5' for warm-up and find starting weight
Every 2' for 6 Rounds:
2x Strict-Press
4x Thruster (Sc.: F-Squat)
4x Push-Press
Rx@ 50/35kg
WoD:
A) AMRAP 5':
5x G2O 20/15kg
10x alt. OH-Lunges 20/15kg
BREAK 3'
B) AMRAP 5'
5x Burpees
10x Wallballs 20/14lbs
Finisher: - Sally
27.12.19
A) OTM 15':
1) 14x alt Kb-Swings + Squat-Swings 16/12kg
2) 14x HRPU's
3) 14x Sit-ups
B) Benchmark WoD: “Satan’s Whiskers”
(5' warm-up + find starting weight)
3 RFT:
10x Chest-to-Bar Pull-Ups
10x Front Squats 75/52,5kg
10x Burpees
[Cap 10']
23.12.19
OTM 18':
1) 8-10x Band Pull Aparts green/blue
2) 8-10x G2O 20/15kg
3) 8-10x HRPUs (*weighted, *HSPUs)
Hero Wod: "Bell"
(3' find starting weight)
3 RFT:
21x Deadlifts 85kg/55kg
15x Pull-ups
9x F-Squats 85kg/55kg
[Cap 15']
21.12.19
OTM 15'; 45''on/15''off:
1) Band Pull-Aparts Green/blue
2) DB-Clean + Jerk 2x55/35lbs
3) Hollow
WoD: Amrap 15':
15x Burpees over KB
15x Goblet Squats 24/16
15x Push ups on KB
15x SDHP 24/16
15x KB-Swing 24/16
15x Push Press 24/16 (you can switch arms as you want)
20.12.19
Deadlift:
warm-up
--> find your 5 RM:
[15']
WoD:
Amrap, 3 rds: 40''on/20''off
#1: L-sit
#2: Sit-ups
#3: Wallballs 20/14lbs
#4: Plank
#5: T2B
19.12.19
OTM 12':
1: 8-10x over Box Lunges 60/50cm 2x 35/25lbs
2: 8-10x Strict Pull-ups
3: 8-10x KB-Taters 24/16kg
WoD: Teams of 2, Amrap 16' (on/off):
10x Wheels of Hell
10x Thursters 50/35kg
10x Burpees over the Bar
18.12.19
Complex:
Amrap, 2 rds:
30'' Strict Pull-Ups
30'' Hollow
30'' Superman
30' Strict Mixed-Grip Pull-Ups
30'' Hollow
30'' Superman
30' Strict Chin-ups
30'' Hollow
30'' Superman
If you’re using assistance, use the same level of assistance for every set.
(10'' Break beetween exercises)
{12']
WOD: Amrap, 4 Rounds':
1': Burpee Box-Jumps 60/50cm
1': DB-Clean+Jerk 2x45/25lbs
1': KB-Taters 24/16kg
1': Break / 15'' beetween exercises
17.12.19
for Quality 12':
16x DB-Snatch 50/35lbs (8/8) (*Adv.: 6x Barbell Snatch 40/30kg)
16x HollowRocks
~1' Break
WoD: OT1,5M for 3 Rounds, 60''on/30''off:
#1) Drop Set: Ring Rows
#2) Banded Jumping Squats
#3) Flutter Kicks
[13,5']
16.12.19
Complex:
(5' warm-up, find starting weight)
Every 2' for 6 Rounds:
4x Clean 50/35kg
2x Jerk 50/35kg
1x Thruster 50/35kg
(--> get heavy)
WoD: Amrap, 4 Rounds:
40'' F-Squats 40/30kg
40'' V-ups
40'' Burpees
20'' Break beetweem stations
[12']
14.12.19
OTM 12':
1: 15x T2B
2: 50-70x Flutter Kicks
3: 6-8x Burpee Box Jumps 60/50cm
Tabata: 8x20''on/10''off
1) Pull ups
2) DB-Snatches 55/35lbs
3) DU's / SU's/3
[Break beetween exercises]
13.12.19
for Quality: 15'
(one 500m Row anytime - if you get a rower)
80x DU's / 200 SU's
60x Jumping Jacks
40x Squats
20x Mountain Climbers
10x Burpees
try to make as less breaks as possible
1' Break
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)
12.12.19
OTM 15':
#1: 30-40x Russian Twists 20/14lbs
#2: ME Bottum up KB-Carry (30'' L / 30'' R)
#3: 6-8x Leg Raises @3'' down
WoD: Team of 2, alternate intervalls, on/off:
(alternate intervalls, each teammate 6xOn and 6xOff)
#1: 12x 20'' Wallballs 20/14lbs
#2: 12x 20'' Sit-ups
#3: 12x 20'' KB-Push-Presses 24/16kg
#4: 12x 20'' KB-Swings 24/16kg
[16']
11.12.19
OTM 12', 40''on/20''off:
1) Box Jumps 60/50cm
2) Pull-ups
3) Sit-ups
WoD:
5 RFT:
15x OHS 42,5kg/30kg (sc.: F-Squats)
100x DU's / 250x SU's
[Cap 20']
10.12.19
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
[14']
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)
09.12.19
OTM 15': 40''on/20''off
1) HSPUs / (sc.: on Box, HRPU)
2) Clusters 50/35kg (sc.: Thrusters)
3) alt. KB-Lunges 24/16kg
WOD:
Tabata: 8x20''on/10''off
1) Ring Rows
2) Burpees
3) Jumping Squats (*Adv.: Pistols)
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
