18/09/2017 – 24/09/2017

Montag 18/09/2017

  • Strength

    • alternating
    • shoulder press 5x5
    • kroc row 5x10
  • MetCon

    • surprise team workout
  • Basic

    • kettlebell basics

Dienstag 19/09/17

  • Strength

    • frontsquat 5x10
  • MetCon

    • 21-15-9
    • kettlebell swings 24/16
    • abmat sit ups
    • ring dips
  • Basic

    • pull up

Mittwoch 20/09/17

  • Skill

    • handstand walk
  • MetCon

    • 20m handstand walk
    • 10 wall balls 9/6
    • 15m handstand walk
    • 20 wall balls 9/6
    • 10m handstand walk
    • 30 wall balls 9/&
    • 5m handstand walk
    • 40 wall balls 9/6
  • Basic

    • clean

Donnerstag 21/09/17

  • Complex

    • 30min EMOM
    • bear complex
  • Basic

    • snatch

Freitag 22/09/17

  • Strength

    • 10min EMOM
    • 5 deadlift @65% + 5 over the bar burpees
  • MetCon

    • 4 rounds of:
    • 10 hang power snatch 43/30
    • 15 toes to bar
  • Basic

    • squat series

Samstag 23/09/17

  • MetCon

    • John's hell
  • Basic

    • press series

Sonntag 24/09/2017

  • tba...
11/09/2017 – 17/09/2017

Montag 11/09/2017

  • Strength

    • backsquat 3x8 @4121
    • 15 push ups between each set
  • MetCon

    • 15-12-9
    • power snatch 43/30
    • chest to bar pull ups
  • Basic

    • pull up

Dienstag 12/09/17

  • Strength

    • 15min EMOM:
    • min1: 6-12 box jumps
    • min2: 6-12 strict pull ups
    • min3: 6-12 deadlifts
  • MetCon

    • "Annie"
    • 50-40-30-20-10
    • double unders
    • abmat sit ups
  • Basic

    • clean

Mittwoch 13/09/17

  • Complex

    • heavy legs complex
    • 5 sets - 2 rounds of:
    • 3 power cleans
    • 5 frontsquats
    • 3 push press
    • 5 backsquats
    • 1 push press
  • Basic

    • snatch

Donnerstag 14/09/17

  • Skill

    • rope climb
  • MetCon

    • 40 kettlebell thruster 24/16
    • 1 rope climb
    • 20 hand release burpees
    • 2 rope climbs
    • 40 kettlebell swings 24/16
    • 3 rope climbs
  • Basic

    • squat series

Freitag 15/09/17

  • Skill

    • kettlebell snatch
  • MetCon

    • 2x 4min AMRAP
    • kettlebell snatch
  • Basic

    • press series

Samstag 16/09/17

  • Strength

    • 9min EMOM
    • 1 clean + 3 push jerks
  • MetCon

    • 15min AMRAP
    • 5 pull ups
    • 10 push ups
    • 15 wall balls 9/6
  • Basic

    • deadlift

Sonntag 17/09/2017

  • MetCon

    • 10 rounds of:
    • 21 double unders
    • 15 kettlebell overhead lunges 24/16
    • 9 burpees
04/09/2017 – 10/09/2017

Montag 04/09/2017

  • Strength

    • alternating
    • pull up 3x12
    • shoulder press 3x12
  • MetCon

    • 50 cleans 50/35
  • Basic

    • pull up

Dienstag 05/09/17

  • Complex

    • 5 sets - 7 reps of:
    • hang clean
    • reverse lunge
    • push press
    • backsquat
    • push press
  • Basic

    • snatch

Mittwoch 06/09/17

  • Strength

    • overhead squat 5x3
  • MetCon

    • 5 chest to bar pull ups
    • 10 toes to bar
    • 5 chest to bar pull ups
    • 20 burpees
    • 10 toes to bar
    • 5 chest to bar pull ups
    • 30 kettlebell swings 24/16
    • 20 burpees
    • 10 toes to bar
    • 5 chest to bar pull ups
  • Basic

    • squat series

Donnerstag 07/09/17

  • Skill

    • kettlebell clean & jerk
  • MetCon

    • 2x 4min AMRAP
    • double kettlebell clean & jerk
    • 4min rest inbetween
  • Basic

    • press series

Freitag 08/09/17

  • MetCon

    • 25min EMOM:
    • min1: 6 power clean & jerk 50/35
    • min2: 8 frontsquats 50/35
    • min3: 12 deadlifts 70/55
    • min4: max over the bar burpees
    • min5: rest
  • Basic

    • deadlift

Samstag 09/09/17

  • Strength

    • 9min EMOM
    • 1 power snatch + 1 hang power snatch + 1 snatch
  • MetCon

    • 3 rounds of
    • 20 wall balls 9/6
    • 20 abmat sit ups
    • 200m run with medball
  • Basic

    • kettlebell basics

Sonntag 10/09/2017

  • MetCon

    • 100 double unders
    • 50 kettlebell swings 24/16
    • 40 push ups
    • 30 pull ups
    • 20 burpees
    • 10 kettlebell thruster 24/16
    • 5 bar muscle ups
    • 10 kettlebell thruster 24/16
    • 20 burpees
    • 30 pull ups
    • 40 push ups
    • 50 kettlebell swings 24/16
    • 100 double unders

           

28/08/2017 – 03/09/2017

Montag 28/08/2017

  • MetCon

    • bear complex
    • 5 sets - 7 reps of:
    • powerclean
    • frontsquat
    • push press
    • backsquat
    • push press
  • Basic

    • snatch

Dienstag 29/08/17

  • Strength

    • powersnatch 6x3
  • MetCon

    • 3 rounds of 1min each:
    • dumbell snatch 22,5/15
    • airsquats
    • kettlebell swings 24/16
    • rest
  • Basic

    • squat series

Mittwoch 30/08/17

  • Strength

    • alternating
    • frontsquat 5x5
    • ring dip 5x5
  • MetCon

    • 21-15-9
    • burpees
    • toes to bar
  • Basic

    • press series

Donnerstag 31/08/17

  • Strength

    • alternating
    • pull up 5x8
    • deadlift 5x12
  • MetCon

    • "Partner Karen"
    • in teams of 2:
    • 200 wall balls 9/6
  • Basic

    • deadlift

Freitag 01/09/17

  • Skill

    • handstand
  • MetCon

    • 400m run
    • 6 thruster 56/40
    • 24 pull ups
    • 400m run
    • 12 thruster 50/35
    • 24 pull ups
    • 400m run
    • 18 thruster 43/30
    • 24 pull ups
  • Basic

    • kettlebell basics

Samstag 02/09/17

  • geschlossen wegen Sommerfest

Sonntag 03/09/2017

  • Strength

    • 12min EMOM:
    • min1: 6-12 bent over row
    • min2: 6-12 box jumps
    • min3: 30sec hollow rock hold
  • MetCon

    • 100m run
    • 80m walking lunges
    • 40 push ups
    • 200m run
    • 40m walking lunges
    • 20 push ups
    • 300m run
    • 20m walking lunges
    • 10 push ups
    • 400m run
21/08/2017 – 27/08/2017

Montag 21/08/2017

  • MetCon

    • "Nancy"
    • 5 rounds of:
    • 400m run
    • 15 overheadsquats 43/30
  • Basic

    • squat series

Dienstag 22/08/17

  • Strength

    • backsquat 5RM
  • MetCon

    • 2 rounds of - 90sec work / 3min rest
    • burpee box jump over
  • Basic

    • press series

Mittwoch 23/08/17

  • Strength

    • alternating
    • deadlift 3x8
    • shoulder press 3x8
  • MetCon

    • 21-15-9
    • frontsquats 43/30
    • push jerks 43/30
  • Basic

    • deadlift

Donnerstag 24/08/17

  • Strength

    • alternating
    • bulgarian split squat 3x10/side
    • ring row 3x8
  • MetCon

    • 8 min AMRAP:
    • 8 hang power cleans 60/43
    • 12 pull ups
  • Basic

    • kettlebell basics

Freitag 25/08/17

  • StrengthCon

    • 10min EMOM:
    • 1 snatch + 1 hang snatch
  • Tabata

    • double unders
    • push press
    • airsquat
  • Basic

    • pull up

Samstag 26/08/17

  • Skill

    • ring muscle up
  • MetCon

    • 12min AMRAP:
    • 32 walking lunges
    • 100m run
    • 4 muscle ups
  • Basic

    • clean

Sonntag 27/08/2017

  • MetCon

    • "Badger"
    • 3 rounds of:
    • 30 cleans 43/30
    • 30 pull ups
    • 800m run
14/08/2017 – 20/08/2017

Montag 14/08/2017

  • MetCon

    • 16min AMRAP - in teams of 2:
    • A performs:
    • 5 cluster 43/30
    • 10 frontsquats 43/30
    • max over the bar burpees
    • while B runs 400m
  • Basic

    • deadlift

Dienstag 15/08/17

  • Achtung Feiertagsöffnungszeiten

  • Strength

    • alternating
    • backsquat 5x3
    • bent over row 5x12
  • MetCon

    • 6min AMRAP:
    • 5 chest to bar pull ups
    • 5 push jerks 56/40
    • 100m run

Mittwoch 16/08/17

  • Strength

    • snatch 6x3
  • MetCon

    • 4min AMRAP:
    • 10 wall balls 9/6
    • 3 burpees
  • Basic

    • kettlebell basics

Donnerstag 17/08/17

  • MetCon

    • 20min AMRAP - in teams of 4:
    • A: 200m medball run 9/6
    • B: max kettlebell swings 24/16
    • C: max overhead lunges  15/10
    • D: max burpees
    • switch when teammate returns from run
  • Basic

    • pull up

Freitag 18/08/17

  • Strength

    • 10x3 strict pull ups
  • MetCon

    • 12min AMRAP:
    • 1 thruster 35/25
    • 2 pistols
    • 2 thruster 35/25
    • 4 pistols
    • 3 thruster 35/25
    • 6 pistols
    • and so on...
  • Basic

    • clean

Samstag 19/08/17

  • MetCon

    • 150 double unders
    • 50 deadlifts
    • 50 push jerks
    • 75 double unders
    • 25 deadlifts
    • 25 push jerks
    • 50/35
  • Gymnastics

    • 3min ladder toes to bar
  • Basic

    • snatch

Sonntag 20/08/2017

  • Strength

    • 11min EMOM:
    • 1 clean + 2 frontsquats + 2 jerks
  • MetCon

    • 40 pull ups
    • 40 toes to bar
    • 40 ring dips
    • 40m overhead walking lunges 24/16
    • 400m run
07/08/2017 – 13/08/2017

Montag 07/08/2017

  • Strength

    • hang snatch 10x2
  • MetCon

    • 2 rounds of:
    • 30 pull ups
    • 25 toes to bar
    • 20 pistols
    • 15 kettlebell jerks 28/20
  • Basic

    • pull up

Dienstag 08/08/17

  • Strength

    • alternating
    • backsquat 5x5
    • strict chin up 5x6-12
  • MetCon

    • 50 power clean & jerks 50/35
  • Basic

    • clean

Mittwoch 09/08/17

  • MetCon

    • 5min AMRAP:
    • 10 thruster 43/30
    • 9 toes to bar
    • 3min REST
    • 5min AMRAP:
    • 10 hang power cleans 43/30
    • 7 hand release burpees
    • 3min REST
    • 5min AMRAP:
    • 10 pull ups
    • 5 power snatches 43/30
  • Basic

    • snatch

Donnerstag 10/08/17

  • Strength

    • alternating:
    • deadlift 5x5
    • single arm kettlebell press 5x10/side
  • MetCon

    • 20 burpees
    • 400m run
    • 60 overhead squats 20/15
    • 400m run
  • Basic

    • squat series

 

Freitag 11/08/17

  • StrengthCon

    • 9min EMOM:
    • 1 hangpower snatch
    • 1 hang snatch
    • 1 overheadsquat
  • MetCon

    • 3 rounds of:
    • 10 handstand push ups
    • 20 pull ups
    • 40m overhead walking lunges 15/10
  • Basic

    • press series

Samstag 12/08/17

  • StrengthCon

    • 11min EMOM:
    • 1 power clean + 1 squat clean + 1 frontsquat + 1 jerk
  • MetCon

    • 2 rounds - 1min each
    • double unders
    • burpee box jump overs
    • push press 20/15
    • rest
  • Basic

    • deadlift

Sonntag 13/08/2017

  • Strength

    • 3 alternating sets of:
    • 20 pushups
    • 10 single leg deadlifts
    • 5 strict toes to bar
  • MetCon

    • 4 rounds of:
    • 6 thruster 43/30
    • 12 hang power cleans 43/30
    • 24 double unders
31/07/2017 – 06/08/2017

Montag 31/07/2017

  • MetCon

    • in teams of 2:
    • 90 double unders
    • 80 kettlebell swings 24/16
    • 70 shoulder to overhead 43/30
    • 60 wall balls 9/6
    • 50 pull ups
    • 40 burpees
    • 30 thruster 43/30
  • Basic

    • clean

Dienstag 01/08/17

  • Strength

    • 3 rounds of:
    • 5 frontsquat
    • 10 bent over row
    • 5 strict toes to bar
  • MetCon

    • 7min AMRAP:
    • 10 pull ups
    • 15 push ups
    • 20m walking lunges
  • Basic

    • snatch

Mittwoch 02/08/17

  • Strength

    • deadlift pyramid
  • MetCon

    • 200 double unders
    • 50 burpees
    • 1 mile run
  • Basic

    • squat series

Donnerstag 03/08/17

  • Strength

    • strict pull up 5x5
  • MetCon

    • 3 rounds of:
    • 400m run
    • 11 surprise cluster 43/30
  • Basic

    • press series

Freitag 04/08/17

  • MetCon

    • 25min EMOM:
    • min1: 6 power clean & jerk 50/35
    • min2: 8 frontsquats 50/35
    • min3: 12 deadlifts 70/55
    • min4: max over the bar burpees
    • min5: rest
  • Basic

    • deadlift

Samstag 05/08/17

  • Strength

    • 9min EMOM:
    • 1 round bear complex
  • MetCon

    • E2MOM for 10min:
    • 10 handstand push ups
    • 20 toes to bar
    • max wall balls
  • Basic

    • kettlebell basics

Sonntag 06/08/2017

  • Metcon

    • 30min EMOM
    • 30sec work - 30sec rest
    • min1: airsquats
    • min2: push ups
    • min3: pull ups
    • min4: kettlebell swings 24/16
    • min5: dumbell snatch 22,5/15
24/07/2017 – 30/07/2017

Montag 24/07/2017

  • Strength

    • deadlift 5x3
  • MetCon

    • in teams of 2
    • 3min each:
    • double unders
    • wall balls 9/6
    • burpees
  • Basic

    • snatch

Dienstag 25/07/17

  • Strength

    • alternating
    • bent over row 3x8
    • push ups 3x20
  • MetCon

    • 4min AMRAP:
    • 30 power snatch 40/28
    • max double unders
    • 4min REST
    • 4min AMRAP:
    • 50 burpees
    • max double unders
  • Basic

    • squat series

Mittwoch 26/07/17

  • Skill

    • rope climb
  • MetCon

    • surprise
  • Basic

    • press series

Donnerstag 27/07/17

  • Strength

    • alternating:
    • backsquat 3x5
    • shoulder press 3x5
  • MetCon

    • 400m run
    • 30 power cleans 60/43
    • 20 push jerks 60/43
    • 10 frontsquats 60/43
    • 400m run
  • Basic

    • deadlift

Freitag 28/07/17

  • Strength

    • surprise
  • MetCon

    • 2 rounds of:
    • be prepared for the unknown and unknowable
  • Basic

    • kettlebell basics

Samstag 29/07/17

  • Strength

    • 9min EMOM:
    • 1 snatch + 1 hang snatch + 1 overhead squat
  • MetCon

    • 14min AMRAP:
    • 9 strict handstand push ups
    • 18 wall balls 9/6
    • 27 abmat sit ups
  • Basic

    • pull up

Sonntag 30/07/2017

  • Strength

    • prowler push
  • MetCon

    • 3 rounds of:
    • 24m handstand walk
    • 24 chest to bar pull ups
    • 12 over the box burpees
17/07/2017 – 23/07/2017

Montag 17/07/2017

  • Strength

    • pull ups 8x3
  • MetCon

    • in teams of 2
    • E3MOM for 15min:
    • 400m run
    • max shoulder to overhead 60/43
  • Basic

    • squat series

Dienstag 18/07/17

  • Strength

    • deadlift 3x15
  • MetCon

    • 8min AMRAP:
    • 100m run
    • 30 double unders
    • 20 wall balls 9/6
  • Basic

    • press series

Mittwoch 19/07/17

  • Strength

    • thruster 5x8
  • MetCon

    • 4 rounds of - 90sec work / 90sec rest
    • 12 hang power cleans
    • 6 frontsquats
    • 6 over the bar burpees
    • 50/35
  • Basic

    • deadlift

Donnerstag 20/07/17

  • Strength

    • 8min EMOM:
    • min1: 8 overhead squats
    • min2: 6-10 strict toes to bar
  • MetCon

    • 120 airsquats
    • 90 kettlebell swings 24/16
    • 60 push ups
    • 30 pull ups
  • Basic

    • kettlebell basics

Freitag 21/07/17

  • MetCon

    • 27-21-15-9
    • cleans 43/30
    • toes to bar
  • Basic

    • pull up

Samstag 22/07/17

  • Strength

    • 9min EMOM:
    • 3 cluster + 3 push jerks
  • MetCon

    • "Randy"
    • 75 power snatch 35/25
  • Basic

    • clean

Sonntag 23/07/2017

  • Strength

    • windmill 3x5/side
  • MetCon

    • 18min EMOM:
    • min1: 10 pull ups + 10 toes to bar
    • min2: 10 burpee box jump overs
    • min3: 15 wall balls 9/6
10/07/2017 – 16/07/2017

Montag 10/07/2017

  • Strength

    • deadlift 3x8
  • MetCon

    • in teams of 3
    • 12min AMRAP:
    • 100m run
    • 16 wall balls 9/6
    • 8 toes to bar
  • Basic

    • press series

Dienstag 11/07/17

 

  • Strength

    • alternating:
    • backsquat 3x5
    • shoulder press 3x5
  • MetCon

    • 3 rounds of:
    • 20 kettlebell swings
    • 20 kettlebell jerks
    • 20m kettlebell overhead walking lunges
  • Midline

    • L-Sit tabata
  • Basic

    • deadlift

Mittwoch 12/07/17

  • Skill/Strength

    • snatch 3x3
  • MetCon

    • 3 rounds of - 2min work / 2min rest
    • 12 push press 43/30
    • 6 over the bar burpees
  • Basic

    • kettlebell basics

Donnerstag 13/07/17

  • Strength

    • 12min EMOM:
    • min1: 1-2 rope climbs or 6 strict pull ups & 6 strict dips
    • min2: 8-16 double kettlebell thruster
    • min3: 30sec hollow rock hold
  • MetCon

    • 4 rounds of:
    • 400m run
    • 90sec rest
  • Basic

    • pull up

Freitag 14/07/17

  • MetCon

    • 20min AMRAP:
    • 6 clean & jerks 56/40
    • 12 pull ups
    • 24 airsquats
    • 200m run
  • Basic

    • clean

Samstag 15/07/17

  • Strength

    • 9min EMOM:
    • 3 hang cleans
  • MetCon

    • 15min EMOM:
    • 1 round Cindy
    • 10 handstand push ups & 15 abmat sit ups
    • 40sec plank
  • Basic

    • snatch

Sonntag 16/07/2017

  • MetCon

    • 100 double unders
    • 15 bar muscle ups
    • 30 overheadsquats 40/28
    • 45 hand release burpees
    • 60 pistols
    • 75 push ups
    • 100 double unders
03/07/2017 – 09/07/2017

Montag 03/07/2017

  • Strength

    • 5x8 thruster
  • Metcon

    • in teams of 2
    • 6min AMRAP
    • 50 deadlifts 60/42,5
    • 50 pull ups
  • Basic

    • deadlift

Dienstag 04/07/17

  • MetCon

    • "Murph"
    • run 1 mile
    • 100 pull ups
    • 200 push ups
    • 300 air squats
    • run 1 mile
  • Basic

    • kettlebell basics

Mittwoch 05/07/17

  • Skill

    • handstand / walk
    • MetCon
    • 10min AMRAP:
    • 50 airsquats
    • 30 ground to overhead 20/15
    • 10 wall walks
  • Basic

    • pull up

Donnerstag 06/07/17

  • Strength

    • alternating - 3 sets of:
    • 8 overheadsquats
    • 16-20 dumbell shoulder press
  • MetCon

    • 8min - 30sec work / 30sec rest
    • wall balls 9/6
  • Basic

    • clean

Freitag 07/07/17

  • MetCon

    • 400m run
    • 21 kettlebell clean & jerk
    • 21 kettlebell overhead walking lunges
    • 400m run
    • 15 kettlebell clean & jerk
    • 15 kettlebell overhead walking lunges
    • 400m run
    • 9 kettlebell clean & jerk
    • 9 kettlebell overhead walking lunges
    • 24/16
  • Basic

    • snatch

Samstag 08/07/17

  • Strength

    • turkish getup 3x2/side
  • MetCon

    • 10min total:
    • 400m run
    • 100 double unders
    • then
    • AMRAP:
    • 12 pull ups
    • 9 strict handstand push ups
    • 6 thruster 43/30
  • Basic

    • squat series

Sonntag 09/07/2017

  • Strength

    • 9min EMOM:
    • 3 push jerks
    • 3 frontsquats
  • MetCon

    • 4 rounds of:
    • 16 chest to bar pull ups
    • 16 kettlebell overheadsquats 24/16
26/06/2017 – 02/07/2017

Montag 26/06/2017

  • Strength

    • 8min EMOM:
    • 5 strict pull ups
  • MetCon

    • in teams of 3
    • 16min AMRAP:
    • 20 kettlebell swings 24/16
    • 10 goblet squats 24/16
    • 100m run
  • Basic

    • pull up

Dienstag 27/06/17

  • MetCon

    • "Fran"
    • 21-15-9
    • thruster 43/30
    • pull ups
  • Basic

    • clean

Mittwoch 28/06/17

  • Strength

    • deadlift 6x3
  • MetCon

    • 6min AMRAP:
    • 35 double unders
    • 5 overheadsquats 50/35
  • Basic

    • snatch

Donnerstag 29/06/17

  • Strength

    • frontsquat 5x5
  • MetCon

    • 560m
    • 30 hang power cleans + push jerks 50/35
    • 560m
  • Basic

    • squat series

Freitag 30/06/17

  • Strength

    • 3 alternating sets of:
    • 20 push ups
    • 15 strict pull ups
  • MetCon

    • 3 rounds, 1min each:
    • burpee box jump overs
    • wall balls 9/6
    • dumbell snatch 22,5/15
    • rest
  • Basic

    • press series

Samstag 01/07/17

  • CLOSED

    • Unser Gym bleibt geschlossen, da wir auf der Hypertrophy Competition in der Arena Nova vertreten sind!

       

Sonntag 02/07/2017

  • Complex

    • high hang snatch
    • hang snatch
    • snatch
  • MetCon

    • 14min AMRAP:
    • 50 airsquats
    • 6 muscle ups
19/06/2017 – 25/06/2017

Montag 19/06/2017

  • Strength

    • 3x8 strict toes to bar
  • MetCon

    • in teams of 3 - 3 rounds of:
    • 60 cleans 43/30
    • 90 push ups
    • 560m run
  • Basic

    • clean

Dienstag 20/06/17

  • Strength

    • snatch 5x3
  • MetCon

    • 21-15-9
    • kettlebell cleans 24/16
    • toes to bar
  • Basic

    • snatch

Mittwoch 21/06/17

  • Skill

    • handstand
  • MetCon

    • 16min EMOM - 30sec on / 30sec off
    • min1: box jumps
    • min2: pull ups
    • min3: push press 35/25
    • min4: abmat sit ups
  • Basic

    • squat series

Donnerstag 22/06/17

  • Strength

    • deadlift 5x5
  • MetCon

    • 10 rounds of:
    • 20 airsquats
    • 100m run
  • Basic

    • press series

Freitag 23/06/17

  • Strength

    • 8min EMOM:
    • min1: 6 frontsquats @50-60%
    • min2: 6-10 strict handstand push ups
  • MetCon

    • 0:00-2:00 400m run + double unders
    • 2:00-3:00 kettlebell snatch 24/16
    • 3:00-4:00 pull ups
    • 4:00-5:00 burpees
  • Basic

    • deadlift

Samstag 24/06/17

  • Strength

    • 9min EMOM:
    • 3 cluster
  • MetCon

    • CrossFit OPEN Workout 11.1
    • 10min AMRAP:
    • 30 double unders
    • 15 power snatches 35/25kg
  • Basic

    • kettlebell basics

Sonntag 25/06/2017

  • Strength

    • alternating - 3 sets of:
    • 15 backsquats @BW
    • 15 shoulder press @1/2BW
  • MetCon

    • 9min AMRAP:
    • 12 ground to overhead
    • 12 overhead walking lunges
    • 200m run with plate
    • 20/15
12/06/2017 – 18/06/2017

Montag 12/06/2017

  • Strength

    • floorpress 3x10
  • MetCon

    • surprise team workout
  • Basic

    • squat series

Dienstag 13/06/17

  • Strength

    • alternating - 5 sets of:
    • 5-10 strict handstand push ups
    • 5-10 strict pull ups
  • MetCon

    • 12min EMOM:
    • min1: wall balls 9/6
    • min2: toes to bar
    • min3: rest
  • Basic

    • press series

Mittwoch 14/06/17

  • Strength

    • overheadsquat 5x8
  • MetCon

    • 50 deadlifts
    • 40 frontsquats
    • 30 push press
    • 20 over the bar burpees
    • 50/35
  • Basic

    • deadlift

Donnerstag 15/06/17

  • Complex

    • snatch complex
    • 1 snatch + 1 hang snatch + 2 overheadsquats
  • MetCon

    • 800m run
    • 40m overhead walking lunges 24/16
    • 50 wall balls 9/6
       
  • Achtung: Feiertagsöffnungszeiten (10-14 Uhr) keine Beginnerstunden!

Freitag 16/06/17

  • Strength

    • 12min EMOM:
    • min1: 3-6 muscle ups
    • min2: 14 kettlebell overhead squats 24/16
    • min3: 8-12 strict toes to bar
  • MetCon

    • 4 rounds of:
    • 12 pull ups
    • 24 airsquats
  • Basic

    • kettlebell basics

Samstag 17/06/17

  • Strength

    • 9min EMOM:
    • 1 power cleans + 1 hang power clean
  • MetCon

    • 12min AMRAP:
    • 200m run
    • 6 frontsquats 50/35
    • 6 shoulder to overhead 50/35
    • 6 bar facing burpees
  • Basic

    • pull ups

Sonntag 18/06/2017

  • Skill

    • handstand walk
  • MetCon

    • 3 rounds of:
    • 20m handstand walk
    • 10 toes to bar
    • 20 chest to bar pull ups
    • 30 kettlebell swings 24/16
05/06/2017 – 11/06/2017

Montag 05/06/2017

  • Strength

    • frontsquats 5x8
  • MetCon

    • 60 kettlebell swings 24/16
    • 50 kettlebell cleans 24/16
    • 40 kettlebell jerks 24/16
  • Achtung! Feiertagsöffnungszeiten (wie Sonntage) 10-11 h CF / 11-13 h Open Gym / 13-14 h CF

Dienstag 06/06/17

  • MetCon

    • 20min EMOM - 30sec on / 30sec off
    • min1: burpees
    • min2: dumbell snatch 22,5/15
    • min3: abmat sit ups
    • min4: wall balls 9/6
  • Basic

    • deadlift

Mittwoch 07/06/17

  • Strength

    • shoulder press 5x5
  • MetCon

    • 50 deadlifts 60/42,5
    • 800m run
    • 30 over the bar burpees
  • Basic

    • pull up

Donnerstag 08/06/17

  • Strength/Skill

    • ring dip
  • MetCon

    • 21-15-9
    • frontsquats 60/42,5
    • ring dips
  • Basic

    • kettlebell basics

Freitag 09/06/17

  • MetCon

    • 6min AMRAP:
    • 16 power snatch 35/25
    • 8 toes to bar
    • 6min REST
    • 6min AMRAP:
    • 16 push ups
    • 8 thruster 50/35
    • 6min REST
    • 6min AMRAP:
    • 16 airsquats
    • 8 hang power cleans 60/42,5
  • Basic

    • clean

Samstag 10/06/17

  • Strength

    • 9min EMOM:
    • 3 clean & jerks
  • MetCon

    • 5min AMRAP:
    • 24 double unders
    • 12 pull ups
    • 6 burpee box jump overs
  • Basic

    • snatch

Sonntag 11/06/2017

  • MetCon

    • 21-18-15-12-9-6-3
    • ground to overhead 20/15
    • between each round: 5 burpees & 30 double unders
  • Strength

    • partner glute ham raises 3x5
29/05/2017 – 04/06/2017

Montag 29/05/2017

  • MetCon

    • in teams of 2:
    • 400m relay run
    • 40 over the bar burpees
    • 60 shoulder to overhead 43/30
    • 40 over the bar burpees
    • 60 power cleans 43/30
    • 400m relay run
  • Basic

    • kettlebell basics

Dienstag 30/05/17

  • Strength

    • deadlift 5x10
  • MetCon

    • 8min EMOM - 30sec on / 30sec off
    • min1: burpees
    • min2: toes to bar
  • Basic

    • pull up

Mittwoch 31/05/17

  • Strength

    • backsquat 3RM
  • MetCon

    • 3 rounds of:
    • 32 double unders
    • 18 pull ups
  • Basic

    • clean

Donnerstag 01/06/17

  • Strength

    • clean complex:
    • 1 power clean + 1 hang power clean + 2 frontsquats
  • MetCon

    • 21-15-9
    • push jerk 50/35
    • pistols
  • Basic

    • snatch

Freitag 02/06/17

  • Skill

    • handstand/walk
  • MetCon

    • 15min AMRAP:
    • 400m run
    • 12 wall balls 9/6
    • 10 push ups
    • 8 pull ups
    • 6 toes to bar
  • Basic

    • squat series

Samstag 03/06/17

  • MetCon

    • CrossFit Games Regional Event 1
    • 1200m run
    • 12 rounds of:
    • 4 strict handstand push ups
    • 8 chest to bar pull ups
    • 12 airsquats
  • Basic

    • press series

Sonntag 04/06/2017

  • Strength

    • 9min EMOM:
    • 6 overhead squats
  • MetCon

    • 15min AMRAP:
    • 200m run
    • 20 wall balls 9/6
    • 1 rope climb
  • Achtung! CF 10-11 h / Open Gym 11-13 h / CF 13-14 h
22/05/2017 – 28/05/2017

Montag 22/05/2017

  • MetCon

    • in teams of 2:
    • 1 mile run with medball 9/6
    • 150 wall balls 9/6
    • 800m run with medball 9/6
    • 150 push ups
    • 400m run with medball 9/6
  • Basic

  • clean

Dienstag 23/05/17

  • Strength

    • pull up 10x3
  • MetCon

    • 5 rounds of:
    • 10 toes to bar
    • 15 hand release burpees
  • Basic

    • snatch

Mittwoch 24/05/17

  • Skill/Strength

    • muscle up
  • MetCon          

    • 400m run
    • 8 muscle ups
    • 200 double unders
    • 8 muscle ups
    • 400m run
  • Basic

    • squat series

Donnerstag 25/05/17

  • Achtung - Feiertagsöffnungszeiten:

    • 10:00 CrossFit, 11:00 Open Gym, 12:00 CrossFit
  • Skill

    • kettlebell clean & jerk
  • MetCon

    • 4min kettlebell cleans
    • 4min rest
    • 4min kettlebell jerks
    • 4min rest
    • 4min kettlebell clean & jerks

Freitag 26/05/17

  • Strength

    • frontsquat 3x2 @85%
  • MetCon

    • 5 rounds of:
    • 15 wall balls 9/6
    • 3 wall walks
    • 1 rope climb
  • Basic

    • press series

Samstag 27/05/17

  • Strength

    • 9min EMOM:
    • snatch complex:
    • 1 snatch + 1 hang snatch + 1 overheadsquat
  • MetCon

    • 21-15-9
    • handstand push ups
    • pull ups
    • hang power cleans 70/50
  • Basic

    • deadlifts

Sonntag 28/05/2017

  • MetCon

    • 100 walking lunges
    • 75 kettlebell swings 24/16
    • 50 box jumps
    • 25 pull ups
    • 50 push press 43/30
    • 75 abmat sit ups
    • 100 air squats
15/05/2017 – 21/05/2017

Montag 15/05/2017

  • MetCon

    • in teams of 2:
    • 100 thruster 43/30
    • 100 hang power cleans 43/30
    • EMOM 4 synchronized burpees
  • Basic

    • snatch

Dienstag 16/05/17

  • Strength

    • 12min EMOM:
    • min1: 6-12 strict handstand push ups
    • min2: 6-12 strict L-sit pull ups
  • MetCon

    • 10min AMRAP:
    • 15 frontsquats 43/30
    • 15 push jerk 43/30
  • Basic

    • squat series

Mittwoch 17/05/17

  • Strength

    • deadlift pyramid
  • MetCon

    • 12min EMOM:
    • min1: 30 double unders
    • min2: 30sec AMRAP burpees
  • Basic

    • press series

Donnerstag 18/05/17

  • Skill

    • handstand / walk
  • MetCon

    • 42-30-18
    • kettlebell swings 24/16
    • 21-15-9
    • box jump overs
  • Basic

    • deadlifts

Freitag 19/05/17

  • MetCon

    • repeat 4.2.2017
    • 30 burpees
    • 30 push press 50/35
    • 30 frontsquats 50/35
    • 30 deadlifts 50/35
    • 30 toes to bar
    • 30 wall balls 9/6
    • 30 box jumps
    • 30 chest to bar pull ups
  • Basic

    • kettlebell basics

Samstag 20/05/17

  • Strength

    • 9min EMOM:
    • 1 clean + 1 hang clean + 1 thruster + 1 push jerk
  • MetCon

    • "Running Randy"
    • 400m run
    • 75 power snatches 34/25
    • 400m run
  • Basic

    • pull up

Sonntag 21/05/2017

  • Strength

    • backsquat 5,5,5,5
  • MetCon

    • 100 single unders
    • 40 pull ups
    • 100 single unders
    • 40 toes to bar
    • 100 single unders
    • 40 overhead walking lunges 25/20
    • 100 single unders
    • 40 ground to overhead 25/20
    • 100 single unders
    • 40 box jumps
    • 100 single unders

 

08/05/2017 – 14/05/2017

Montag 08/05/2017

  • MetCon

    • 16min AMRAP:
    • 30 double unders
    • 25 airsquats
    • 20 sit ups
    • 15 push ups
    • 10 pull ups
  • Basic

    • squat series

Dienstag 09/05/17

  • MetCon

    • 12min EMOM:
    • min1: 8-12 box jumps
    • min2: 4 toes to bar + 3 pull ups + 2 bar muscle ups
    • 5min REST
    • 5 rounds of:
    • 10 plate burpees
    • 20 overhead walking lunges 20/15
  • Basic

    • press series

Mittwoch 10/05/17

  • Strength

    • frontsquat pyramid
  • MetCon

    • 4 rounds of:
    • 8 push jerk 60/43
    • 8 hang power cleans 60/43
  • Basic

    • deadlifts

Donnerstag 11/05/17

  • Strength

    • 9min EMOM:
    • 1 power snatch + 1 hang power snatch + 2 overhead squats
  • MetCon

    • death by burpees
  • Basic

    • kettlebell basics

Freitag 12/05/17

  • Strength

    • alternating:
    • strict pull ups 5x8
    • strict dips 5x8
  • MetCon

    • 15 overheadsquats
    • 15 power cleans
    • 30 frontsquats
    • 15 power cleans
    • 15 overheadsquats
    • 43/30
  • Basic

    • pull up

Samstag 13/05/17

  • Strength

    • 9min EMOM:
    • 5 thruster
  • MetCon

    • 14min for:
    • 1 mile run
    • in the remaining time:
    • AMRAP CINDY
    • 5 pull ups
    • 10 push ups
    • 15 airsquats
  • Basic

    • clean

Sonntag 14/05/2017

  • MetCon

    • "Fat Helen"
    • 3 rounds of:
    • 400m run
    • 21 kettlebell swings 32/24
    • 12 chest to bar pull ups
01/05/2017 – 07/05/2017

Montag 01/05/2017

 

Achtung - Feiertagsöffnungszeiten:
10:00 CrossFit, 11:00 Open Gym, 12:00 CrossFit

  • MetCon

    • 3 rounds of:
    • 0:00-2:00 400m run + AMRAP double unders
    • 2:00-3:00 push jerks 35/25
    • 3:00-4:00 pull ups
    • 4:00-5:00 hang squat cleans 35/25
    • 5min REST

Dienstag 02/05/17

  • Strength

    • 4x8 ring dips
  • MetCon

    • 12min EMOM:
    • 30sec work - 30sec rest
    • min1: overhead lunges 20/15
    • min2: pull ups
    • min3: over the box burpees
    • min4: sit ups
  • Basic

    • deadlift

Mittwoch 03/05/17

  • Skill

    • snatch
  • MetCon

    • 15-12-9-6-3
    • snatch 43/30
    • 400m run inbetween
  • Basic

    • kettlebell basics

Donnerstag 04/05/17

  • Strength

    • alternating
    • single leg deadlift 3x5/side
    • single leg toes to bar 3x5/side
  • MetCon

    • 5 rounds of:
    • 8 strict handstand push ups
    • 12 plate squats 20/15
  • Basic

    • pull up

Freitag 05/05/17

  • Strength

    • backsquat 3x15
    • push press 5x3
  • MetCon

    • 7min AMRAP:
    • 30 double unders
    • 15 power clean & jerk 40/28
  • Basic

    • clean

Samstag 06/05/17

  • Strength

    • 9min EMOM:
    • 1 cluster + 1 hang cluster + 1 thruster
  • MetCon

    • 3x 2min AMRAP:
    • 5 hang power cleans 50/35
    • 15 wall balls 9/6
    • 4min REST inbetween
  • Basic

    • snatch

Sonntag 07/05/2017

  • MetCon

    • 16min AMRAP:
    • 2 pull ups
    • 2 pistols
    • 2 toes to bar
    • 4 pull ups
    • 4 pistols
    • 4 toes to bar
    • and so on...
24/04/2017 – 30/04/2017

Montag 24/04/2017

  • Strength

    • thruster 5x5
  • MetCon

    • 3x 3min work
    • 400m run
    • 10 toes to bar
    • then AMRAP:
    • 20 airsquats
    • 6 burpees
    • 3min rest between rounds
  • Basic

    • pull up

Dienstag 25/04/17

  • Skill

    • handstand/walk
  • MetCon

    • 18min EMOM:
    • min1: 12 pull ups
    • min2: 20 double unders
    • min3: 30sec kettlebell swings 24/16
  • Basic

    • kettlebell basics

Mittwoch 26/04/17

  • Strength

    • alternating:
    • pause frontsquat 5x3
    • shoulder press 5x5
  • MetCon

    • tabata:
    • push press 20/15
    • lunges 20/15
  • Basic

    • clean

Donnerstag 27/04/17

  • Strength

    • 3x AMRAP:
    • alternating strict pull ups & toes to bar
    • 2min rest between sets
  • MetCon

    • 4min AMRAP:
    • kettlebell snatch 20/16
    • alternating arms every minute
    • for every drop perform 10 burpees
  • Basic

    • snatch

Freitag 28/04/17

  • Strength

    • turkish get up + windmill 2/side
  • MetCon

    • 21-15-9
    • snatch 50/35
    • chest to bar pull up
  • Basic

    • squat series

Samstag 29/04/17

  • Strength

    • 9min EMOM:
    • 1 power clean + 1 hang power clean + 1 hang clean + 2 frontsquat
  • MetCon

    • 12min AMRAP:
    • 200m run with medball 9/6
    • 20 wall balls 9/6
    • 10 strict pull ups
  • Basic

    • press series

Sonntag 30/04/2017

  • MetCon

    • "Karen"
    • 150 wall balls 9/6
    • 10min REST
    • 6min AMRAP:
    • 20 double unders
    • 15 abmat sit ups
    • 10 push ups
17/04/2017 – 23/04/2017

Montag 17/04/2017

  • MetCon

    • in teams of 2 - 3 rounds of:
    • 80m overhead walking lunges 20/15
    • 60 abmat sit ups
    • 50 wall balls 9/6
    • 40 burpees
    • 30 pull ups

Dienstag 18/04/17

  • Strength

    • 12min EMOM:
    • min1: 8-12 strict ring dips
    • min2: 8-12 strict pull ups
    • min3: 8-12 v-ups
  • MetCon

    • 6min AMRAP:
    • 20 ground to overhead 20/15
    • 20 plate squats 20/15
  • Basic

    • clean

Mittwoch 19/04/17

  • MetCon

    • 22-18-14-10
    • thruster 43/30
    • over the bar burpees
  • Basic

    • snatch

Donnerstag 20/04/17

  • Strength

    • overheadsquat 3x12
  • MetCon

    • 4 rounds of:
    • 8 handstand push ups
    • 8 hang power cleans 60/43
  • Basic

    • squat series

Freitag 21/04/17

  • Strength

    • 5 RM deadlift
  • MetCon

    • 8m handstand walk
    • 24 pistols
    • 8m handstand walk
    • 48 goblet squats 20/16
    • 8m handstand walk
    • 96 airsquats
    • 8m handstand walk
  • Basic

    • press series

Samstag 22/04/17

  • Strength

    • 9min EMOM:
    • 1 clean + 1 hang clean + 1 frontsquat
  • MetCon

    • 30 hand release burpees
    • 30 wall balls 9/6
    • 30 push jerks 50/35
    • 30 wall balls 9/6
    • 30 hand release burpees
  • Basic

    • deadlift

Sonntag 23/04/2017

  • MetCon

    • 16min AMRAP:
    • 1 power snatch 43/30
    • 15 airsquats
    • 2 power snatch 43/30
    • 15 airsquats
    • 3 power snatch 43/30
    • 15 airsquats
    • 4 power snatch 43/30
    • 15 airsquats
    • 5 power snatch 43/30
    • and so on

 

10/04/2017 – 16/04/2017

Montag 10/04/2017

  • Strength

    • weighted pull ups 10x3
  • MetCon

    • 3 rounds of:
    • 25 wall balls 9/6
    • 8 burpees
  • Basic

    • snatch

 

Dienstag 11/04/17

  • MetCon

    • 20min EMOM:
    • 30sec work - 30 sec rest
    • min1: chest to bar pull ups
    • min2: thruster 35/25
    • min3: toes to bar
    • min4: kettlebell swings 24/16
  • Basic

    • squat series

Mittwoch 12/04/17

  • Skill

    • snatch
  • MetCon

    • "Nancy"
    • 5 rounds of:
    • 400m run
    • 15 overheadsquats 43/30
  • Basic

    • press series

Donnerstag 13/04/17

  • Strength

    • backsquat pyramid
  • MetCon

    • 12-9-6
    • strict handstand push ups
    • 36-27-18
    • double unders
  • Basic

    • deadlift

Freitag 14/04/17

  • Skill

    • muscle up
  • MetCon

    • 40 hang power cleans 50/35
    • 20 burpee box jumps
    • 10 muscle ups
    • 20 push jerks 50/35
    • 40 wall balls 9/6
    • 100m run with medball 9/6 inbetween each movement
  • Basic

    • kettlebell basic

Samstag 15/04/17

  • Strength

    • 9min EMOM:
    • 3 power cleans + 3 frontsquats + 3 push jerks
  • MetCon

    • 3x 3min work
    • 400m run
    • then AMRAP:
    • 10 thruster 35/25
    • 10 bar facing burpees
    • 3min rest between rounds
  • Basic

    • pull up

Sonntag 16/04/2017

  • MetCon

    • 30min EMOM:
    • min1: 10m heavy prowler push
    • min2: 30 double unders
    • min3: 14 pistols
    • min4: 20 push ups
    • min5: 14 dumbell snatches 22,5/15
03/04/2017 – 09/04/2017

Montag 03/04/2017

  • MetCon

    • in teams of 3:
    • "Nasty Angie"
    • 100 chest to bar pull ups
    • 150 hand release push ups
    • 200 pistols
  • Basic

    • squat series

Dienstag 04/04/17

  • MetCon

    • 12min EMOM:
    • min1: 8-12 box jumps
    • min2: 8 deadlifts 100/72
    • 5min REST
    • 5 rounds of:
    • 10 burpees
    • 10 toes to bar
  • Basic

    • press series

Mittwoch 05/04/17

  • Strength

    • push press 6x3
  • MetCon

    • 4 rounds of:
    • 10 pull ups
    • 10 frontsquats 60/43
    • 10 over the bar burpees
    • 10 power cleans 60/43
  • Basic

    • deadlift

Donnerstag 06/04/17

  • Skill

    • snatch
  • MetCon

    • 10min AMRAP:
    • 8 snatches 43/29
    • 200m run
  • Basic

    • kettlebell basic

Freitag 07/04/17

  • Skill

    • muscle up
  • MetCon

    • 2 rounds - 1min each
    • backsquat 60/43
    • rest
    • hang power cleans 50/35
    • rest
  • Basic

    • pull up

Samstag 08/04/17

  • MetCon

    • 3 rounds of:
    • 2min AMRAP:
    • 8 push ups
    • 8 toes to bar
    • 1min REST
    • 2min AMRAP:
    • 10 wall balls 9/6
    • 20 double unders
  • Basic

    • clean

Sonntag 09/04/2017

  • MetCon

    • "Murph"
    • 1 mile run
    • 100 pull ups
    • 200 push ups
    • 300 airsquats
    • 1 mile run
27/03/2017 – 02/04/2017

Montag 27/03/2017

  • Strength

    • weighted pull ups 5x5
  • MetCon

    • in teams of 2 - 2 rounds of:
    • 40 thruster 43/29
    • 40 burpees
    • + 10 airsquats every 60sec
  • Basic

    • press series

Dienstag 28/03/17

  • Strength

    • snatch complex
    • 1 snatch + 1 hang snatch + 2 overhead squats
  • MetCon

    • 12min EMOM:
    • min1: 12 chest to bar pull ups
    • min2: 16 dumbell snatch 22,5/15
    • min3: 20sec L-hang
  • Basic

    • deadlift

Mittwoch 29/03/17

  • Strength

    • backsquat 5,5,5,5
  • MetCon

    • 5min AMRAP:
    • 11 shoulder to overhead 50/35
    • 11 toes to bar
  • Basic

    • kettlebell basic

Donnerstag 30/03/17

  • Strength

    • alternating:
    • floor press 3x8
    • bent over row 3x15
  • MetCon

    • 5x 400m run
    • 60sec rest inbetween
  • Basic

    • pull up

Freitag 31/03/17

  • Skill

    • clean
  • MetCon

    • 12min EMOM:
    • 1 power clean +
    • 1 hang power clean +
    • 2 front squats +
    • 1 push jerk
  • Basic

    • clean

Samstag 01/04/17

  • MetCon

    • "Karen"
    • 150 wall balls 9/6
  • Strength

    • 5 alternating rounds of:
    • 8 ab roll outs
    • 8 glute ham raises
  • Basic

    • snatch

Sonntag 02/04/2017

  • MetCon

    • 25min AMRAP:
    • 560m run with medball 9/6
    • 30 kettlebell swings 24/16
    • 20 ring dips
20/03/2017 – 26/03/2017

Montag 20/03/2017

  • MetCon

    • in teams of 3:
    • 60 burpees
    • 120 kettlebell swings 24/16
    • 120 thruster 20/15
    • 60 pull ups
    • 120 push ups
    • 60 pull ups
    • 120 thruster 20/15
    • 120 kettlebell swings 24/16
    • 60 burpees
  • Basic

    • deadlift

Dienstag 21/03/17

  • Skill

    • pull up
  • MetCon

    • 16min EMOM:
    • min1: 8-12 box jumps
    • min2: 8 strict toes to bar
    • min3: 8 push press
    • min4: 40sec plank
  • Basic

    • kettlebell basic

Mittwoch 22/03/17

  • Strength

    • deadlift 8,8,8,8,8
  • MetCon

    • 6min AMRAP:
    • 30 double unders
    • 8 power snatch 43/30
    • 8 overhead squats 43/30
  • Basic

    • pull up

Donnerstag 23/03/17

  • MetCon

    • 4 rounds of:
    • 25 burpees
    • 50 airsquats
    • 400m run
  • Basic

    • clean

Freitag 24/03/17

  • Strength

    • floor press 5x10
  • MetCon

    • 40 wall balls 9/6
    • 1 legless rope climb
    • 30 wall balls 9/6
    • 2 legless rope climb
    • 20 wall balls 9/6
    • 3 legless rope climb
  • Basic

    • snatch

Samstag 25/03/17

  • MetCon

    • 12min AMRAP:
    • 3 hang power cleans 60/42,5
    • 3 frontsquats 60/42,5
    • 3 push jerks 60/42,5
    • + every 60sec 6 toes to bar
  • Basic

    • squat series

Sonntag 26/03/2017

  • MetCon

    • 2x 8min AMRAP:
    • 3 wall walks
    • 10 plate squats 20/15
    • 20 ground to overhead 20/15
    • 8min rest
13/03/2017 – 19/03/2017

Montag 13/03/2017

  • MetCon

    • in teams of 3:
    • 300 double unders
    • 75 power cleans 50/35
    • 50 over the bar burpees
    • 200 double unders
    • 75 push jerk 50/35
    • 50 over the bar burpees
    • 100 double unders
    • 75 frontsquats 50/35
    • 50 over the bar burpees
  • Basic

    • kettlebell basic

Dienstag 14/03/17

  • Skill

    • 3 rounds of:
    • 20 pistols
    • 20m handstand walk
  • MetCon

    • 21-15-9
    • pull ups
    • 42-30-18
    • kettlebell swings 20/16
  • Basic

    • pull up

Mittwoch 15/03/17

  • Strength

    • deadlift pyramid
  • MetCon

    • 50 wall balls 9/6
    • 3min REST
    • 40 wall balls 9/6
    • 3min REST
    • 30 wall balls 9/6
  • Basic

    • clean

Donnerstag 16/03/17

  • Strength

    • weighted pull ups 5x3
  • MetCon

    • 8min AMRAP:
    • 24m overhead walking lunges 24/16
    • 24 toes to bar
  • Midline

    • 2 rounds of:
    • 30sec L-sit hold
    • 30sec hollow rock hold
    • 30sec superman
  • Basic

    • snatch

Freitag 17/03/17

  • Strength

    • frontsquat 3x3 @80%
  • MetCon

    • 10-9-8-7-6-5-4-3-2-1
    • strict handstand push ups
    • 30 double under inbetween
  • Basic

    • squat series

Samstag 18/03/17

  • Strength

    • clean & jerk 3+1
  • MetCon

    • 4 rounds of:
    • 20 deadlift 42/30
    • 15 frontsquat 42/30
    • 10 push press 42/30
  • Basic

    • press series

Sonntag 19/03/2017

  • Strength

    • turkish get up
  • MetCon

    • 12min AMRAP:
    • "double trouble"
    • 3min double unders
    • 3min shuttle sprints
    • 2min double unders
    • 2min shuttle sprints
    • 1min double unders
    • 1min shuttle sprints
06/03/2017 – 12/03/2017

Montag 06/03/2017

  • Strength

    • 5 sets of:
    • 3 power clean & jerk + 3 frontsquats
  • MetCon

    • in teams of 2
    • 8 alternating rounds of:
    • 10m overhead walking lunges 20/15
    • 10 chest to bar pull ups
    • 20 ground to overhead 20/15
    • 10m overhead walking lunges 20/15
  • Basic

    • pull up

Dienstag 07/03/17

  • MetCon

    • "DT"
    • 5 rounds of:
    • 12 deadlifts
    • 9 hang power cleans
    • 6 push jerks
    • 70/50
  • Basic

    • clean

Mittwoch 08/03/17

  • Strength

    • backsquat 2x20
  • MetCon

    • 3 rounds, 1min each:
    • push ups
    • abmat sit ups
    • kettlebell snatch 20/12
    • REST
  • Basic

    • snatch

Donnerstag 09/03/17

  • Strength

    • 16min EMOM:
    • min 1: 10 strict pull ups
    • min 2: hollow rock hold 30sec
    • min 3: 45sec handstandwalk or progression
    • min 4: 6-12 box jumps
  • MetCon

    • surprise partner workout
  • Basic

    • squat series

Freitag 10/03/17

  • MetCon

    • 26min EMOM:
    • min1: 10 wall balls 9/6
    • min2: 5 pull ups + 10 push ups
  • Basic

    • press series

Samstag 11/03/17

  • Strength

    • power snatch 5x3
  • MetCon

    • 3 rounds of:
    • 30sec on - 30sec off
    • dumbell snatch 22,5/15
    • pistols
    • burpees
  • Basic

    • deadlift

Sonntag 12/03/2017

  • MetCon

    • 21-18-15
    • cluster 43/30
    • 15-12-9
    • muscle ups
27/02/2017 – 05/03/2017

Montag 27/02/2017

Strength

  • overhead squat 5,5,5,5,5

 

MetCon           

  • 7min AMRAP:
  • 40 double unders
  • 30 airsquats
  • 20 push ups

 

Basic

  • clean

Dienstag 28/02/17

  • Strength

    • clean & jerk 3+1
  • MetCon

    • 4min AMRAP:
    • 15 wall balls 9/6
    • 5 burpees
  • Basic

    • snatch

Mittwoch 01/03/17

  • Strength

    • kettlebell swings 5x15
  • MetCon

    • 15min EMOM:
    • min1: 50 double unders
    • min2: 12 toes to bar
    • min3: max wall balls 9/6 in 40sec
  • Basic

    • squat series

Donnerstag 02/03/17

  • Strength

    • 6 sets of strict handstand push ups
    • 1min rest inbetween
  • MetCon

    • 3 rounds of:
    • 20 alternating pistols
    • 15 chest to bar pull ups
    • 5 ring muscle ups
  • Basic

    • press series

Freitag 03/03/17

  • Skill

    • kipping ring dip
  • MetCon

    • "Elizabeth"
    • 21-15-9
    • clean 60/43
    • ring dips
  • Basic

    • deadlift

Samstag 04/03/17

  • Strength

    • heavy prowler push + sled pull
  • MetCon

    • 10min AMRAP:
    • 10 pull ups
    • 15 push ups
    • 100m run
  • Basic

    • kettlebell basics

Sonntag 05/03/2017

  • MetCon

    • 10 bar facing burpees
    • 30 thruster 43/30
    • 10 bar facing burpees
    • 20 thruster 43/30
    • 10 bar facing burpees
    • 10 thruster 43/30
    • 10 bar facing burpees

 

20/02/2017 – 26/02/2017

Montag 20/02/2017

  • Strength

    • thruster 4x8
    • 1min rest inbetween
  • MetCon

    • in teams of 2 - 14 alternating rounds of:
    • 10m walking lunges
    • 10 toes to bar
    • 10 push ups
    • 10m walking lunges
  • Basic

    • snatch

Dienstag 21/02/17

  • Strength

    • deadlift 3x2@85%
  • MetCon

    • 12min AMRAP
    • 24 backsquats 50/35
    • 18 push press 50/35
    • 18 chest to bar pull ups
  • Basic

    • squat series

Mittwoch 22/02/17

  • MetCon

    • 12min EMOM:
    • min1: wall balls 9/6
    • min2: rest
    • min3: toes to bar
    • min4: rest
    • 12min EMOM:
    • min1: double unders
    • min2: rest
    • min3: kettlebell swings 24/16
    • min4: rest
  • Basic

    • press series

Donnerstag 23/02/17

  • Strength

    • floorpress 3x10
  • MetCon

    • 6min AMRAP:
    • 40 airsquats
    • 15 power snatches 43/30
  • Basic

    • deadlift

Freitag 24/02/17

  • Strength

    • push press 5x5
    • pull up 5x8
  • MetCon

    • 21-15-9
    • clean & jerk 50/35
    • burpees
  • Basic

    • kettlebell basics

Samstag 25/02/17

  • Skill

    • rope climb
  • MetCon

    • 50-40-30-20-10
    • airsquats
    • sit ups
    • 2 rope climb between each round
  • Basic

    • pull up

Sonntag 26/02/2017

  • MetCon

    • 100m kettlebell frontrack carry 24/16
    • 40 kettlebell swings 24/16
    • 100m kettlebell frontrack carry 24/16
    • 40 kettlebell thruster 24/16
    • 100m kettlebell frontrack carry 24/16
    • 40 kettlebell swings 24/16
    • 100m kettlebell frontrack carry 24/16
13/02/2017 – 19/02/2017

Montag 13/02/2017

  • Skill

    • handstand walk
  • MetCon

    • in teams of 2 - 10 alternating rounds of:
    • 21 kettlebell swings 24/16
    • 15 goblet squats 24/16
    • 9m handstand walk
  • Basic

    • squat series

Dienstag 14/02/17

  • MetCon

    • Valentines Day Partner Wod - Angie meets Annie
    • 50 double unders per partner
    • 200 pull ups
    • 40 double unders per partner
    • 200 push ups
    • 30 double unders per partner
    • 200 sit ups
    • 20 double unders per partner
    • 200 airsquats
    • 10 double unders per partner
  • Basic

    • press series

Mittwoch 15/02/17

  • Skill

    • kipping pull up
  • MetCon

    • 8min AMRAP:
    • 6 chest to bar pull ups
    • 6 hang cleans 70/50
  • Basic

    • deadlift

Donnerstag 16/02/17

  • Strength

    • backsquat 3x3 @70%
  • MetCon

    • 16min EMOM:
    • min1: 30sec double unders
    • min2: 30sec shoulder to overhead 40/28
    • min3: 30sec burpees
    • min4: 30sec box jumps
  • Basic

    • kettlebell basics

Freitag 17/02/17

  • Strength

    • snatch 3x3
  • MetCon

    • 3 rounds of:
    • 16 burpees
    • 12 hang power cleans 60/43
    • 8 toes to bar
  • Basic

    • pull up

Samstag 18/02/17

  • Strength

    • turkish get up
  • MetCon

    • CrossFit OPEN Workout 16.3
    • 7min AMRAP:
    • 10 power snatches 35/25
    • 3 bar muscle ups
  • Basic

    • clean

Sonntag 19/02/2017

  • MetCon

    • 4 rounds of:
    • 20 pull ups
    • 25 kettlebell snatch 24/16
    • 30 wall balls 9/6
    • 35 push ups

 

06/02/2017 – 12/02/2017

Montag 06/02/2017

  • Strength

    • frontsquat 3x2 @85%
  • MetCon

    • 3 rounds of - 1min each:
    • push ups
    • sit ups
    • airsquats
    • REST
  • Basic

    • press series

Dienstag 07/02/17

  • Strength

    • alternating:
    • weighted strict dip 4x6
    • bent over row 4x12
  • MetCon

    • 15min EMOM:
    • 6 toes to bar + 4 hang snatch 50/35
  • Basic

    • deadlift

Mittwoch 08/02/17

  • Strength

    • 1RM backsquat
  • MetCon

    • 8min AMRAP:
    • 20m handstand walk
    • 60 abmat sit ups
  • Basic

    • kettlebell basics

Donnerstag 09/02/17

  • MetCon

    • 20min EMOM:
    • min1: 40sec shuttle sprint
    • min2: 1 round of Cindy
    • min3: 15 kettlebell swings 24/16
    • min4: 15 wall balls 9/6
  • Basic

    • pull up

Freitag 10/02/17

  • Strength

    • 12min EMOM:
    • odd: 8 handstand push ups + 8 deadlifts 80/55
    • even: 5 strict toes to bar + 5 strict chest to bar pull ups
  • MetCon

    • 6min AMRAP:
    • 30m walking lunges
    • 30 push ups
  • Basic

    • clean

Samstag 11/02/17

  • MetCon

    • 4min AMRAP:
    • 8 powerclean & jerk 40/28
    • 6 bar facing burpees
    • 4min REST
    • 4min AMRAP:
    • 6 powerclean & jerk 50/35
    • 6 bar facing burpees
    • 4min REST
    • 4min AMRAP:
    • 4 powerclean & jerk 60/43
    • 6 bar facing burpees
  • Basic

    • snatch

Sonntag 12/02/2017

  • Strength

    • 3x10 thruster
    • 1min REST inbetween
  • MetCon

    • 100 double unders
    • 24-15-9-6-3
    • pull ups
    • box jumps
30/01/2017 – 05/02/2017

Montag 30/01/2017

Strength

  • 5x6 squat clean thruster
  • 1min rest between sets

MetCon

  • 15min EMOM:
  • min1: 50 double under
  • min2: 12 toes to bar
  • min3: max wall balls 9/6 in 40sec

Basic

  • deadlift

Dienstag 31/01/17

Strength

  • 4x8 strict handstand push ups
  • 1min rest between sets

MetCon

  • 8min AMRAP:
  • 20 goblet squats 28/20
  • 20 kettlebell swings 28/20
  • 10 pull ups

Basic

  • kettlebell basics

Mittwoch 01/02/17

Skill

  • handstand/walk

MetCon

  • 3 rounds of:
  • 18 burpees
  • 9 thruster 50/35

Basic

  • pull up

Donnerstag 02/02/17

Strength

  • 10min EMOM
  • min1-5: 3 hang snatch
  • min6-10: 6 clean & jerk

MetCon

  • CrossFit OPEN Workout 11.1
  • 10min AMRAP:
  • 30 double unders
  • 15 power snatches 35/25

Basic

  • clean

Freitag 03/02/17

Strength

  • overheadsquat 4x8

MetCon

  • 8min AMRAP
  • 3-6-9-12...
  • clean & jerk 50/35
  • bar facing burpees

Basic

  • snatch           

Samstag 04/02/17

MetCon

  • 30 burpees
  • 30 push press 50/35
  • 30 frontsquats 50/35
  • 30 deadlifts 50/35
  • 30 toes to bar         
  • 30 wall balls 9/6
  • 30 box jumps           
  • 30 chest to bar pull ups

Basic

  • squat series

Sonntag 05/02/2017

  • MetCon

    • "Chelsea"
    • 30min EMOM:
    • 5 pull ups
    • 10 push ups
    • 15 airsquats
23/01/2017 – 29/01/2017

Montag 23/01/2017

  • Strength

    • explosive prowler push 10m
  • MetCon

    • 12min EMOM:
    • odd: 20 wall balls 9/6
    • even: 10 toes to bar
  • Basic

    • kettlebell basics

Dienstag 24/01/17

  • Skill

    • muscle up
  • MetCon

    • 30 deadlifts 50/35
    • 9 muscle ups
    • 20 frontsquats 50/35
    • 6 muscle ups
    • 10 push press 50/35
    • 3 muscle ups
  • Basic

    • pull up

Mittwoch 25/01/17

  • Strength

    • 5 alternating sets of:
    • 10 strict chest to bar pull ups
    • 10 strict handstand push ups
  • MetCon

    • 3 rounds - 1min each
    • kettlebell swings 20/16
    • rest
    • burpees
    • rest
  • Basic

    • clean

Donnerstag 26/01/17

  • MetCon

    • 200 double unders
    • 3 rounds of:
    • 20 hang power cleans 50/35
    • 20 toes to bar
    • 20 box jumps
    • 20 hand release burpees
  • Basic

    • snatch

Freitag 27/01/17

  • 18:20 Uhr Team-Workout & 19:30 Uhr Sparkling Friday
     

  • Strength

    • big clean complex
    • 6 sets of:
    • high hang clean - hang clean - clean - push press
    • high hang clean - hang clean - clean - push jerk
    • high hang clean - hang clean - clean - push jerk
  • Basic

    • squat series

Samstag 28/01/17

  • MetCon

    • 6x 2min AMRAP - 1min rest
    • 10 power snatches @ 40/30kg
    • 10 bar facing burpees
    • 10 toes to bars
  • Strength

    • 30 partner glute ham raises
  • Basic

    • press series

Sonntag 29/01/2017

  • MetCon

    • CrossFit Games Open Workout 15.2
    • min 0-3
    • 2 rounds of:
    • 10 overheadsquats 43/30
    • 10 chest to bar pull ups
    • min 3-6
    • 2 rounds of:
    • 12 overheadsquats 43/30
    • 12 chest to bar pull ups
    • ...and so on
16/01/2017 – 22/01/2017

Montag 16/01/2017

  • Strength

    • 1RM deadlift
    • 1RM shoulder press
  • MetCon

    • 4min AMRAP:
    • 8 chest to bar pull ups
    • 24m overhead lunges 15/10
  • Basic

    • squat series

Dienstag 17/01/17

  • MetCon

    • 3 muscle ups
    • 30 power cleans 50/35
    • 3 muscle ups
    • 30 push jerks 50/35
    • 3 muscle ups
    • 30 pull ups
    • 3 muscle ups
    • 30 ring dips
    • 3 muscle ups
  • Basic

    • clean

Mittwoch 18/01/17

  • Strength

    • 1RM frontsquat
    • 3 RM pull up
  • MetCon

    • 21-15-9
    • burpees
    • toes to bar
  • Basic

    • snatch

Donnerstag 19/01/17

  • MetCon

    • 50 deadlifts 60/42,5
    • 50 wall balls 9/6
    • 50 push ups
  • Basic

    • pull up

Freitag 20/01/17

  • Strength

    • 18min EMOM:
    • min1: 6-12 box jumps
    • min2: 3-6 bar muscle ups
    • min3: 30sec hollow rock hold
  • Tabata          

    • airsquats
    • kettlebell swings 24/16
  • Basic

    • press series

Samstag 21/01/17

  • MetCon

    • "Fran"
    • 21-15-9
    • thruster 43/28
    • pull ups
  • Basic

    • deadlift

Sonntag 22/01/2017

  • MetCon

    • 3 rounds of:
    • 30 power snatch 35/25
    • 50 double unders
    • 30 overheadsquats 35/25
    • 50 double unders
09/01/2017 – 15/01/2017

Montag 09/01/2017

  • Strength

    • deadlift 5@75%, 3@85%, 3x1@95%
    • shoulder press  5@75%, 3@85%, 3x1@95%
  • MetCon

    • 6min AMRAP:
    • 8 pull ups
    • 20 airsquats
  • Basic

    • clean

Dienstag 10/01/17

  • MetCon

    • 30 power cleans 50/35
    • 60 toes to bar
    • 90 wall balls 9/6
    • 120 double unders
  • Basic

    • snatch

Mittwoch 11/01/17

  • Strength

    • frontsquat 5@75%, 3@85%, 3x1@95%
    • weighted pull ups 5,5,3,3,3
  • MetCon

    • 21-15-9
    • shoulder to overhead 60/43
    • reverse frontrack lunges 60/43
  • Basic

    • squat series

Donnerstag 12/01/17

  • MetCon

    • 5min AMRAP:
    • 10 overheadsquats 40/28
    • 30 double unders
    • 10min REST
    • 5min AMRAP:
    • 5 bar facing burpees
    • 5 clean & jerks 40/28
  • Basic

    • press series

Freitag 13/01/17

  • Strength

    • 15min EMOM:
    • min1: 6-12 strict toes to bar
    • min2: 6-12 L-sit pull ups
    • min3: 6-12 strict ring dips
  • MetCon

    • 50 thruster 43/30
    • perform 5 bar facing burpees for each break
  • Basic

    • deadlift

Samstag 14/01/17

  • MetCon

    • 10 rounds of:
    • 10 kettlebell swings 24/16
    • 10 sit ups
    • 5 burpees
    • 3min REST
    • 10 rounds of:
    • 1 rope climb
    • 10 kettlebell snatch 24/16
  • Basic

    • kettlebell basics

Sonntag 15/01/2017

  • MetCon

    • in teams of 2:
    • 75 hang to overhead 40/28
    • 75 thruster 40/28
    • 150 double unders
    • 75 wall balls 9/6
    • 75 pull ups
02/01/2017 – 08/01/2017

Montag 02/01/2017

  • Strength

    • deadlift 5@75%, 3@85%, 3@90%, 3+@90%
    • shoulder press  5@75%, 3@85%, 3@90%, 3+@90%
  • MetCon

    • 6min EMOM:
    • wall balls 9/6
    • 30sec on : 30sec off

Dienstag 03/01/17

  • MetCon

    • 4 rounds of:
    • 16 chest to bar pull ups
    • 8 push press 50/35
    • 16 box jump
  • Basic

    • squat series

Mittwoch 04/01/17

  • Strength

    • frontsquat 5@75%, 3@85%, 3@90%, 3+@90%
    • weighted pull ups 5,5,3,3,3
  • MetCon

    • 6min AMRAP:
    • 8 toes to bar
    • 8-10-12-14-16-... overhead lunges 20/15
  • Basic

    • press series

Donnerstag 05/01/17

  • MetCon

    • 21-18-15-12-9-6-3
    • pull ups
    • sit ups
    • 30m walking lunges inbetween rounds
  • Basic

    • deadlift

Freitag 06/01/17

  • Strength

    • 15min EMOM:
    • min1: 6-12 strict handstand push ups
    • min2: 6-12 box jumps
    • min3: 8 kettlebell clean & jerk 24/16
  • MetCon

    • 2x 500m row

Samstag 07/01/17

  • MetCon

    • 10min EMOM:
    • min1: handstand push ups
    • min2: cleans 60/42,5
    • 2min REST
    • 10min EMOM:
    • min1: bar facing burpees
    • min2: kettlebell swings 28/20
    • 20sec on : 40sec off
  • Basic

    • pull up

Sonntag 08/01/2017

  • MetCon

    • 25min AMRAP:
    • 10 lateral burpees
    • 30 backsquats 40/28
    • 10 lateral burpees
    • 30 shoulder to overhead 40/28
    • 10 lateral burpees
    • 30 pull ups
26/12/2016 – 01/01/2017

Montag 26/12/2016

  • geschlossen

Dienstag 27/12/16

  • MetCon

    • "Nasty Girls"
    • 3 rounds of:
    • 50 airsquats
    • 7 muscle ups
    • 10 hang power cleans 60/43
  • Basic

    • kettlebell basics

Mittwoch 28/12/16

  • MetCon

    • tabata:
    • airsquats
    • half burpees
    • sit ups
    • push press 20/15
  • Basic

    • deadlift

Donnerstag 29/12/16

  • MetCon

    • "Rahoi"
    • 12min AMRAP:
    • 12 box jumps
    • 6 thruster 43/30
    • 6 bar facing burpees
  • Basic

    • pull up

Freitag 30/12/16

  • MetCon

    • 100 double unders
    • 30 burpees
    • 30m handstand walk
    • 5 rounds of:
    • 20 kettlebell swings 24/16
    • 20 push ups
    • 15 pull ups
  • Basic

    • clean

Samstag 31/12/16

  • Coaches choice - be surprised!

Sonntag 01/01/2017

  • geschlossen

19/12/2016 – 25/12/2016

Montag 19/12/2016

  • Strength

    • deadlift 4x5
    • shoulder press 4x5
    • max 2min REST between sets, last set AMRAP with 20% less than working sets
  • MetCon

    • 10-9-8-7-6-5-4-3-2-1
    • overhead lunges 20/15
    • burpees
  • Basic

    • kettlebell basics

Dienstag 20/12/16

  • Strength

    • 10min EMOM:
    • min1: 6-12 L-sit pull ups
    • min2: 12 floorpress
  • MetCon

    • 4 rounds of:
    • 15 toes to bar
    • 10 deadlifts 50/35
    • 5 cleans 50/35
  • Basic

    • clean

Mittwoch 21/12/16

  • Strength

    • frontsquat 4x5
    • max 2min REST between sets, last set AMRAP with 20% less than working sets
    • weighted pull ups 7x5
  • MetCon

    • 3min AMRAP:
    • power clean & jerk 50/35
  • Basic

    • snatch

Donnerstag 22/12/16

  • MetCon

    • 20min AMRAP:
    • 20 pistols
    • 15 chest to bar pull ups
    • 10 ring dips
  • Basic

    • squat series

Freitag 23/12/16

  • Strength

    • 12min EMOM:
    • min1: 8 heavy thruster
    • min2: 6-12 box jumps
    • min3: 6-12 strict ring dips
  • MetCon

    • 3 rounds of:
    • 60 double unders
    • 30 swings 24/20
  • Basic

    • press series

Samstag 24/12/16

  • MetCon

    • "barbells 100"
    • 100 shoulder press
    • 100 bent over row
    • 100 backsquats
    • 100 biceps curls
    • 100 sit ups

Sonntag 25/12/2016

  • geschlossen

12/12/2016 – 18/12/2016

Montag 12/12/2016

  • Strength

    • deadlift 4x5
    • shoulder press 4x5
    • max 2min REST between sets, last set AMRAP with 20% less than working sets
  • MetCon

    • 2min AMRAP:
    • airsquats
    • 2min REST
    • 2min AMRAP:
    • pull ups
  • Basic

    • clean

Dienstag 13/12/16

  • Strength

    • alternate
    • 5 sets of:
    • 8 frontrack lunges
    • 6 push press
  • MetCon

    • 2 rounds of:
    • 20 kettlebell snatch 24/16
    • 20 kettlebell overhead squats 24/16
    • 40 double unders
  • Basic

    • snatch

Mittwoch 14/12/16

  • Strength

    • frontsquat 4x5
    • max 2min REST between sets, last set AMRAP with 20% less than working sets
    • weighted pull ups 7x5
  • MetCon

    • 2 rounds of:
    • 1min wall balls 9/6
    • 1min half burpees
    • 1min REST
  • Basic

    • deadlift

Donnerstag 15/12/16

  • Strength

    • push jerk 6x3
  • MetCon

    • 5min AMRAP:
    • 20 thruster 35/25
    • 10 over the bar burpees
    • 5min REST
    • 5min AMRAP:
    • 20 power snatch 35/25
    • 40 double unders
  • Basic

    • squat series

Freitag 16/12/16

  • Strength

    • 15min EMOM:
    • min1: 6-12 strict handstand push ups
    • min2: 6-12 strict toes to bar
    • min3: 6 back squats @70-80%
  • MetCon

    • 3 rounds of:
    • 21 push ups
    • 15 frontsquats @50%BW
    • 9 bar facing burpees
    • 2min REST
  • Basic

    • press series

Samstag 17/12/16

  • Skill

    • muscle up
  • MetCon

    • in teams of 2:
    • 30 muscle ups
    • 90 wall balls 9/6
    • 20 muscle ups
    • 90 wall balls 9/6
    • 10 muscle ups
    • 90 wall balls 9/6
  • Basic

    • pull up

Sonntag 18/12/2016

  • MetCon

    • 30min EMOM:
    • min1: 12 burpees
    • min2: 12 thruster 35/25
    • min3: 12 toes to bar
    • min4: 12 chest to bar pull ups
    • min5: 12 ring dips
05/12/2016 – 11/12/2016

Montag 05/12/2016

  • Strength

    • deadlift 4x5
    • shoulder press 4x5
    • max 2min REST between sets
    • last set AMRAP with 20% less than working sets
  • MetCon

    • 21-15-9
    • chest to bar pull ups
    • dips
  • Basic

    • squat series

Dienstag 06/12/16

  • MetCon

    • "thrusting Cindy"
    • 20min AMRAP:
    • 5 pull ups
    • 10 push ups
    • 15 thruster 20/15
  • Basic

    • press series

Mittwoch 07/12/16

  • Strength

    • frontsquat 4x5
    • last set AMRAP with 20% less than working sets
    • weighted pull ups 7x5
  • MetCon

    • 3 rounds of:
    • 9 burpees
    • 18 pistols
  • Basic

    • deadlift

Donnerstag 08/12/16

  • Achtung Feiertagsöffnungszeiten:

    • 10:00-11:00 & 11:00-12:00 Uhr
    • keine Basic Einheiten
  • Strength

    • overheadsquat 3x5
  • MetCon

    • 10 rounds of:
    • 30sec of burpees
    • 30sec REST
    • 30sec wall balls 9/6
    • 30sec REST

Freitag 09/12/16

  • Strength

    • 12min EMOM:
    • min1: 4 bar muscle ups
    • min2: 6-12 toes to bar
    • min3: 20sec hollow rock hold
  • MetCon

    • 9min AMRAP:
    • 10m handstand walk
    • 40m walking lunges
    • 30 push ups
  • Basic

    • kettlebell basics

Samstag 10/12/16

  • MetCon

    • in teams of 2:
    • 100 frontsquats 50/35
    • 100 handstand push ups
    • 100 burpees
    • one partner must hold handstand on wall while other performs front squats
    • one partner must hold static deadlift (same weight as front squats) while other performs handstand push ups
    • partner rests while other partner does burpees
  • Basic

    • pull up

Sonntag 11/12/2016

  • MetCon

    • 75 double unders
    • 50 cleans 40/28
    • 75 double unders
    • 50 push jerk 40/28
    • 75 double unders
    • 50 wall balls 9/6
    • 75 double unders
    • 50 pull ups
    • 75 double unders
28/11/2016 – 04/12/2016

Montag 28/11/2016

  • Strength

    • deadlift 4x8
    • shoulder press 4x8
    • max 2min REST between sets, increase from last week
  • MetCon

    • 3min AMRAP:
    • wall balls 9/6
  • Basic

    • press series

Dienstag 29/11/16

  • Gymnastics

    • skin the cat 3x3
  • MetCon

    • 9min AMRAP:
    • 15 goblet squats 24/20
    • 30 kettlebell swings 24/20
    • 30 abmat sit ups
  • Basic

    • deadlift

Mittwoch 30/11/16

  • Strength

    • frontsquat 4x8
    • max 2min REST between sets, increase from last week
    • weighted pull ups 10x3
  • MetCon

    • 3 rounds of:
    • 10 hang power cleans 70/50
    • 5 push jerk 70/50
  • Basic

    • kettlebell basics

Donnerstag 01/12/16

  • Strength

    • floor press 5x5
  • MetCon

    • 15 chest to bar pull ups
    • 30 snatch 42/30
    • 15 chest to bar pull ups
    • 30 thruster 42/30
    • 15 chest to bar pull ups
    • 30 hang power cleans 42/30
    • 15 chest to bar pull ups
  • Basic

    • pull up

Freitag 02/12/16

  • Strength

    • 12min EMOM:
    • min1: 8 bent over row - 2sec hold on top
    • min2: 6-12 box jumps
    • min3: 6-12 push ups
  • MetCon

    • 40-30-20-10
    • backsquats @50%BW
    • sit ups
  • Basic

    • clean

Samstag 03/12/16

  • MetCon

    • A: 8min AMRAP:
    • 30 double unders
    • 15 wall balls 9/6
    • 15 powersnatches 35/25
    • 4min REST
    • B: 8min AMRAP:
    • 8 lateral burpees
    • 12 overhead lunges 35/25
    • 8 toes to bar
    • 4min REST
    • A or B - your choice!
  • Basic

    • snatch

Sonntag 04/12/2016

  • MetCon

    • 20m handstand walk
    • 20 box jump overs
    • 20 pull ups
    • 20 burpees
    • 20 ring dips
    • 50 kettlebell swings 24/20
    • 20 ring dips
    • 20 burpees
    • 20 pull ups
    • 20 box jump overs
    • 20m handstand walk
21/11/2016 – 27/11/2016

Montag 21/11/2016

  • Strength

    • deadlift 4x8
    • shoulder press 4x8
    • max 2min REST between sets, increase from last week
  • MetCon

    • 7min AMRAP:
    • 10 chest to bar pull ups
    • 20 ground to overhead 20/15
  • Basic

    • deadlift

Dienstag 22/11/16

  • Strength

    • 12min EMOM
    • 2 snatch @60-65% - power or squat
  • MetCon

    • 3 rounds of:
    • 20 push jerk 50/35
    • 20 bar facing burpees
  • Basic   

    • snatch

Mittwoch 23/11/16

  • Strength

    • frontsquat 4x8
    • max 2min REST between sets, increase from last week
    • weighted pull ups 10x3
  • MetCon

    • 5min AMRAP:
    • 15 kettlebell swings 28/20
    • 15 push ups
  • Basic

    • pull up

Donnerstag 24/11/16

  • MetCon

    • 6min AMRAP:
    • powersnatch 40/28
    • 6min REST
    • 6min AMRAP:
    • thruster 40/28
    • 6minREST
    • 6min AMRAP:
    • power clean & jerk 40/28
  • Basic

    • kettlebell basics

Freitag 25/11/16

  • Strength

    • 15min EMOM:
    • min1: 2 muscle ups or 8 dips
    • min2: 6-12 pistols/side
    • min3: 6-12 strict toes to bar
  • MetCon

    • 21-15-9
    • kettlebell-cluster 20/16
    • pull ups
  • Basic

    • clean

Samstag 26/11/16

  • Strength

    • alternate:
    • 5 sets of 10 overheadsquats
    • 1-3 legless ropeclimbs
  • MetCon

    • 4 rounds of:
    • 10 wall walks
    • 30 wall balls 9/6
  • Basic

    • squat series

Sonntag 27/11/2016

  • MetCon

    • in teams of 2:
    • 100 box jumps
    • 100 toes to bar
    • 100 kettlebell swings 28/20
    • 150 hand release push ups
    • 200m overhead walking lunges 15/10
20/11/2017 – 26/11/2017

Montag 20/11/2017

Dienstag 21/11/17

Mittwoch 22/11/17

Donnerstag 23/11/17

Freitag 24/11/17

Samstag 25/11/17

Sonntag 26/11/2017

14/11/2016 – 20/11/2016

Montag 14/11/2016

  • Strength

    • deadlift 4x8
    • shoulder press 4x8
    • max 2min REST between sets
  • MetCon

    • 10min AMRAP:
    • 20 pull ups
    • 30 overheadsquats 30/20
  • Basic

    • kettlebell basics

Dienstag 15/11/16

  • Complex

    • snatch complex
    • 1 power snatch
    • 1 hang power snatch
    • 1 hang snatch
    • 1 overheadsquat
  • MetCon

    • 50 backsquats @1/2 BW
    • 50 push ups
  • Basic

    • pull up

 

Mittwoch 16/11/16

  • Strength

    • frontsquat 4x8
    • max 2min REST between sets
    • weighted pull ups 10x3
  • MetCon

    • 50-40-30-20-10
    • double unders
    • push press 20/15
  • Basic

    • clean

Donnerstag 17/11/16

  • Strength

    • heavy prowler push
  • MetCon

    • 2 rounds of:
    • 20 toes to bar
    • 40 kettlebell swings 24/16
  • Basic

    • snatch

Freitag 18/11/16

  • Strength

    • power clean 8x3
    • push jerk 5x5
  • MetCon

    • 4 rounds of:
    • 8 strict hand stand push ups
    • 32 airsquats
    • 64 double unders
  • Basic

    • squat series

Samstag 19/11/16

  • MetCon

    • "Wilmot"
    • 6 rounds of:
    • 50 airsquats
    • 25 ring dips
  • Basic

    • press series

 

Sonntag 20/11/2016

  • MetCon

    • 25min AMRAP:
    • 20 pull ups
    • 20 burpees
    • 20 box jump over
    • 80 double under
    • 80m walking lunges
07/11/2016 – 13/11/2016

Montag 07/11/2016

CLOSED due to construction work

Dienstag 08/11/16

  • Strength

    • deadlift 4x10
    • shoulder press 4x10
    • max 2min REST between sets, increase from last week
  • Metcon

    • 10min
    • 30sec on 30sec off:
    • wall balls 9/6
    • burpees
  • Basic    

    • clean

Mittwoch 09/11/16

  • Strength            

    • frontsquat 4x10
    • max 2min REST between sets, increase from last week
    • weighted pull ups 6x3 + 1xAMRAP
  • MetCon             

    • 21-15-9
    • kettlebell swings 24/16
    • chest to bar pull ups
  • Basic    

    • snatch

Donnerstag 10/11/16

  • Complex

    • bear complex 5x7
    • 1 power clean
    • 1 frontsquat
    • 1 push press
    • 1 backsquat
    • 1 push press
  • MetCon

    • 6min AMRAP:
    • kettlebell snatch 16/12
    • perform 15 burpees for every drop
    • alternate hands every minute
  • Basic

    • squat series

Freitag 11/11/16

  • Strength

    • 15min EMOM:
    • min 1: 8 heavy thruster
    • min 2: 6-12 strict toes to bar
    • min 3: 1 rope climb
  • MetCon

    • 50m walking lunges
    • 50 wall balls 9/6
    • 50 hand release push ups
    • 50 pull ups
  • Basic

    • press series

Samstag 12/11/16

  • Skill

    • snatch
  • MetCon

    • 8min AMRAP:
    • 2 power snatch 45/32,5
    • 2 toes to bar
    • 4 powersnatch 45/32,5
    • 4 toes to bar
    • and so on...
    • 4min REST
    • 8min AMRAP:
    • 2 power clean & jerk 45/32,5
    • 2 burpees
    • 4 power clean & jerk 45/32,5
    • 4 burpees
    • and so on...
  • Basic

    • deadlifts

Sonntag 13/11/2016

  • MetCon

    • "Barbara"
    • 5 rounds of:
    • 20 pull ups
    • 30 push ups
    • 40 sit ups
    • 50 airsquats
    • 3min REST
31/10/2016 – 06/11/2016

Montag 31/10/2016

  • Strength

    • deadlift 4x10
    • shoulder press 4x10
    • max 2min REST between sets, increase from last week
  • MetCon

    • 8min AMRAP:
    • 8 pull ups
    • 12 goblet squats 24/16
  • Basic

    • press series

Dienstag 01/11/16

  • Achtung:

    • Feiertagsöffnungszeiten: 10:00-11:00 & 11:00-12:00 Uhr

  • MetCon

    • In teams of two complete:
    • 50 thruster 40/27,5
    • 100 double unders
    • 50 wall balls 9/6
    • 100 over the box burpees
    • 50 wall balls 9/6
    • 100 double unders
    • 50 thruster 40/27,5

Mittwoch 02/11/16

  • Strength

    • frontsquat 4x10
    • max 2min REST between sets, increase from last week
    • weighted pull ups 6x3 + 1xAMRAP
  • MetCon

    • 6min AMRAP:
    • 20 walking lunges
    • 20 push ups
  • Basic

    • deadlifts

Donnerstag 03/11/16

  • Complex

    • 6 sets of:
    • 1 powerclean + 1 hang power clean + 1 hang clean + 1 frontsquat
  • MetCon

    • 2 rounds of:
    • 50 kettlebell swings 24/20
    • 100 double unders
  • Basic

    • kettlebell basics

Freitag 04/11/16

  • Achtung:

    • 18:20 Uhr 3-Jahresfeier-TeamWorkout
  • Strength

    • 16min EMOM:
    • min 1: 5 muscle ups or 10 strict ring dips
    • min 2: hollow rock hold 30sec
    • min 3: 45sec handstandwalk or progression
    • min 4: 6-12 box jumps
  • MetCon

    • 10min AMRAP:
    • 3 snatch 40/27,5
    • 3 toes to bar
    • 6 snatch 40/27,5
    • 6 toes to bar
    • and so on...
  • Basic

    • pull up

Samstag 05/11/16

CLOSED due to construction work

Sonntag 06/11/2016

CLOSED due to construction work

24/10/2016 – 30/10/2016

Montag 24/10/2016

  • Strength

    • deadlift 4x10
    • shoulder press 4x10
    • max 2min REST between sets
  • MetCon

    • 7min AMRAP:
    • 15 overheadsquats 43/30
    • 25 push ups
  • Basic

    • kettlebell basics

Dienstag 25/10/16

  • Strength

    • 12min EMOM:
    • 5 hang power cleans 50/35 +
    • 6-12 pull ups
  • Tabata          

    • push press 20/15
    • airsquats
    • double unders
  • Basic

    • pull up

Mittwoch 26/10/16

  • ACHTUNG:

    • Feiertagsöffnungszeiten 10:00-12:00 Uhr

  • MetCon

    • 3 rounds of:
    • 400m run
    • 30 overhead walking lunges 20/15
    • 30 wall balls 9/6
    • 30 push ups

Donnerstag 27/10/16

  • Strength

    • frontsquat 4x10
    • max 2min REST between sets
    • weighted pull ups 6x3 + 1xAMRAP
  • MetCon

    • 30 over the box burpees
  • Basic

    • clean

Freitag 28/10/16

  • Strength

    • alternating:
    • strict ring dips 5x10
    • bent over row 5x10
  • MetCon

    • 8min AMRAP:
    • 25 thruster 30/20
    • 15 toes to bar
  • Basic

    • snatch

Samstag 29/10/16

  • Skill

    • kettlebell snatch
  • MetCon

    • 100 burpees
    • EMOM 6 kettlebell snatch 16/12
  • Basic

    • squat series

Sonntag 30/10/2016

  • Strength

    • 30 turkish get ups, alternating arms
    • 30 L-sit pull ups
  • MetCon

    • 40 double unders
    • 30 kettlebell swings 24/16
    • 20 wall balls 9/6
    • 10 burpees
    • 10 bar muscle ups
    • 10 burpees
    • 20 wall balls 9/6
    • 30 kettlebell swings 24/16
    • 40 double unders
17/10/2016 – 23/10/2016

Montag 17/10/2016

  • Strength

    • deadlift 4x12
    • shoulder press 4x12
    • max 2min REST between sets, increase from last week
  • MetCon

    • "Mini Cindy"
    • 5min AMRAP:
    • 5 pull ups
    • 10 push ups
    • 15 airsquats
  • Basic

    • clean

Dienstag 18/10/16

  • MetCon

    • 3 rounds of:
    • 200m run
    • 15 thruster 43/30
    • 30sec REST
  • Strength

    • 10min EMOM:
    • min 1: 10 overheadsquats
    • min 2: 1 set of unbroken pull ups
  • Basic

    • snatch

Mittwoch 19/10/16

  • Strength

    • frontsquat 4x12
    • max 2min REST between sets, increase from last week
    • weighted pull ups 7x5
  • MetCon

    • "Annie"
    • 50-40-30-20-10
    • double unders
    • sit ups
  • Basic

    • kettlebell basics

Donnerstag 20/10/16

  • MetCon

    • 6 sets of 2min on : 2min off
    • 1 round of DT:
    • 12 deadlifts
    • 9 hang power cleans
    • 6 push jerks
    • then AMRAP burpees in remaining time
  • Basic

    • squat series

Freitag 21/10/16

  • Skill

    • muscle up
  • MetCon

    • 12min AMRAP:
    • 8 strict handstand push ups
    • 16 kettlebell swings 28/20
    • 24m walking lunges
  • Basic

    • press series

Samstag 22/10/16

  • MetCon

    • 3x 1 mile run
    • 2min REST
  • Strength

    • floorpress 5x10
  • Basic

    • deadlifts

Sonntag 23/10/2016

  • Skill

    • kettlebell clean&jerk
  • MetCon

    • be prepared for the unknown and unknowable
10/10/2016 – 16/10/2016

Montag 10/10/2016

  • Strength

    • deadlift 4x12
    • shoulder press 4x12
    • max 2min REST between sets, increase from last week
  • MetCon

    • 3min AMRAP:
    • wall balls 9/6
  • Basic

    • clean

Dienstag 11/10/16

  • Strength

    • every 3min for 18min:
    • 1 round of DT
    • 12 deadlifts 70/47,5
    • 9 hang power cleans 70/47,5
    • 6 push jerks 70/47,5
  • MetCon

    • ?
  • Basic

    • snatch

Mittwoch 12/10/16

  • Strength

    • frontsquat 4x12
    • max 2min REST between sets, increase from last week
    • weighted pull ups 7x5
  • MetCon

    • 7min AMRAP:
    • burpees
  • Basic

    • squat series

Donnerstag 13/10/16

  • MetCon

    • 3 rounds of:
    • 7 power snatch 50/35
    • 14 unbroken wall balls 9/6
    • 21 double unders
    • buy in & cash out 30 hand release burpees
  • Basic

    • press series

Freitag 14/10/16

  • Strength

    • 18min EMOM:
    • min 1: 1 power clean + 1 squat clean
    • min 2: 3 muscle ups
  • MetCon

    • 8min AMRAP:
    • 30 double unders
    • 6 hang squat cleans 50/35
    • 12 toes to bar
  • Basic

    • deadlifts

Samstag 15/10/16

  • MetCon

    • 15-12-9-6-3
    • cluster 45/32,5
    • ring dips
    • burpees
    • 6min REST
    • 15-12-9-6-3
    • overheadsquats /45/32,5
    • 50 double unders inbetween
  • Basic

    • kettlebell basics

Sonntag 16/10/2016

  • MetCon

    • 3 rounds of:
    • 30 over the box burpees
    • 30 toes to bar
    • 30 backsquat 70/50
03/10/2016 – 09/10/2016

Montag 03/10/2016

  • Strength

    • deadlift 4x12 1RM @45-55%
    • shoulder press 4x12 @45-55%
    • max 2min REST between sets
  • MetCon

    • in teams of 2:
    • 90 ground to overhead 40
  • Basic

    • snatch

Dienstag 04/10/16

  • Strength

    • 5x3 power snatch to overheadsquat
    • 5x3 hang snatch
  • MetCon

    • 21-15-9
    • kettlebell swings 28/20
    • hand release push ups
  • Basic

    • squat series

Mittwoch 05/10/16

  • Strength

    • frontsquat 4x12 @35-45%
    • weighted pull ups 7x5
  • MetCon

    • 7min AMRAP:
    • 45 double unders
    • 30 abmat sit ups
    • 15 hand release burpees
  • Basic

    • press series

Donnerstag 06/10/16

  • MetCon

    • "Mary"
    • 20min AMRAP
    • 5 handstand push ups
    • 10 pistols
    • 15 pull ups
  • Strength

    • farmers hold 3 sets @BW
  • Basic

    • deadlifts

Freitag 07/10/16

  • Strength

    • 18min EMOM:
    • min 1: 12 frontrack lunges
    • min 2: 6-12 box jumps
  • MetCon

    • 8min AMRAP:
    • 30 double unders
    • 6 hang power cleans 50/35
  • Basic

    • kettlebell basics

Samstag 08/10/16

  • MetCon

    • 4 rounds of 1min each:
    • push press 20/15
    • toes to bar
    • wall balls 9/6
    • hand release burpees
    • kettlebell swings 24/16
    • 3min REST inbetween
  • Basic

    • pull up

Sonntag 09/10/2016

  • MetCon

    • 0:00-5:00 – 800m run
    • 5:00-10:00 – 50 thrusters 43/30
    • 10:00-15:00 – 50 push ups
    • 15:00-20:00 – 50 box jumps
    • 20:00-25:00 – 50 kettlebell swings 24/16
26/09/2016 – 02/10/2016

Montag 26/09/2016

Strength

  • deadlift 4x16
  • shoulder press 4x16
  • 90sec REST between sets, increase from last week

MetCon

  • 5min AMRAP:
  • 5 burpees
  • 10 airsquats

Basic

  • kettlebell basics

                                                                     

Dienstag 27/09/16

  • Skill

    • ring dip
  • MetCon

    • 30 hand release burpees
    • 30 ground to overhead 20/15
    • 30 toes to bar
    • 30 pull ups
    • 30 wall balls
    • 30 ring dips
  • Basic

    • frontsquat

Mittwoch 28/09/16

  • Strength

    • frontsquat 4x16
    • 90sec REST between sets, increase from last week
    • weighted pull ups 10x3
  • MetCon

    • in teams of 2 - 3 rounds each of:
    • 15 box jumps
    • 12 burpees
  • Basic

    • pull up

Donnerstag 29/09/16

  • MetCon

    • 100 double unders
    • 15-12-9
    • thruster 35/25
    • pull ups
    • 100 double unders
  • Strength

    • glute ham raises 3x10
    • accumulate 3min of L-hang
  • Basic

    • overheadsquat

Freitag 30/09/16

  • Strength

    • 18min EMOM:
    • min 1: 10 heavy kettlebell swings
    • min 2: 5 strict toes to bar
  • MetCon

    • 4 rounds of:
    • 5 push jerk 60/42,5
    • 200m run
  • Basic

    • push jerk

Samstag 01/10/16

  • MetCon

    • 10 power cleans 60/42,5
    • 300m run
    • 20 toes to bar
    • 3min REST
    • 300m run
    • 10 shoulder to overhead 60/42,5
    • 3 rope climbs
    • 3min REST
    • 10 frontsquats 60/42,5
    • 300m run
    • 20 chest to bar pull ups
  • Basic

    • clean

Sonntag 02/10/2016

  • MetCon

    • "Jason"
    • 100 airsquats
    • 5 muscle ups
    • 75 airsquats
    • 10 muscle ups
    • 50 airsquats
    • 15 muscle ups
    • 25 airsquats
    • 20 muscle ups
19/09/2016 – 25/09/2016

Montag 19/09/2016

  • Strength

    • deadlift 4x16
    • shoulder press 4x16
    • 90sec REST between sets, increase from last week
  • MetCon

    • in teams of 2 complete 8 rounds of:
    • 10 burpees
    • 15 wall balls 9/6
  • Basic

    • push jerk

Dienstag 20/09/16

  • Skill

    • bar muscle up
  • MetCon

    • 16min AMRAP:
    • 200m run
    • 4 bar muscle ups
    • 6 handstand push ups
    • 8 kettlebell snatches 20/16
    • 10 toes to bar
  • Basic

    • deadlift

Mittwoch 21/09/16

  • Strength

    • frontsquat 4x16
    • 90sec REST between sets, increase from last week
    • weighted pull ups 10x3
  • MetCon

    • 3 rounds of:
    • 5 hang power cleans 50/35
    • 5 push jerks 50/35
    • 10 toes to bar
  • Basic

    • snatch

Donnerstag 22/09/16

  • MetCon

    • 10min EMOM:
    • double unders
    • thruster 30/20
    • 5min REST
    • 10min EMOM:
    • burpees
    • pull ups
  • Basic

    • backsquat

Freitag 23/09/16

  • Strength

    • 15min EMOM:
    • min 1: 3 snatch
    • min 2: 6-12 strict handstand push ups
    • min 3: 6-12 chest to bar pull ups
  • MetCon

    • 100 double unders
    • 30 pull ups
    • 30 overheadsquats 35/25
    • 30 abmat sit ups
    • 30 powersnatches 35/25
  • Basic

    • press & push press

Samstag 24/09/16

  • MetCon

    • 40min AMRAP:
    • 15 hang power cleans 50/32,5
    • 50 airsquats
    • 300m run with plate 20/15
  • Basic

    • deadlift

Sonntag 25/09/2016

  • MetCon

    • "Cindy"
    • 20min AMRAP:
    • 5 pull ups
    • 10 push ups
    • 15 airsquats
12/09/2016 – 18/09/2016

Montag 12/09/2016

  • Strength

    • deadlift 4x16 40-45%1RM
    • shoulder press 4x16 40-45%1RM
    • 90sec REST between sets
  • MetCon

    • 21-15-9
    • chest to bar pull ups
    • dips
  • Basic

    • press & push press

Dienstag 13/09/16

  • Strength

    • clean complex:
    • 1 power clean
    • 1 hang power clean
    • 1 hang clean
    • 1 push jerk
  • Tabata

    • airsquats
    • burpees
  • Basic

    • deadlift

Mittwoch 14/09/16

  • Strength

    • frontsquat 4x16 30-35%1RM
    • 90sec REST between sets
    • weighted pull ups 10x3
  • MetCon

    • 10-9-8-7-6-5-4-3-2-1
    • kettlebell cleans 24/20
    • 10 abmat sit ups inbetween
  • Basic

    • kettlebell basics

Donnerstag 15/09/16

  • MetCon

    • 30 power cleans 50/35
    • 60 toes to bar
    • 90 wall balls 9/6
    • 120 double unders
  • Basic

    • frontsquat

Freitag 16/09/16

  • Strength

    • 21min EMOM:
    • min 1: 1 rope climb
    • min 2: 7 dips
    • min 3: 10 box jumps
  • MetCon

    • 3 rounds of:
    • 10 hang squat snatch 42,5/30
    • 10 handstand push ups
  • Basic

    • pull up

Samstag 17/09/16

  • Strength

    • every 3min for 15min
    • 8 backsquats @6010
  • MetCon

    • 3 sets of 4min:
    • 400m run
    • max reps wall balls 9/6
    • 3min REST
  • Basic

    • overheadsquat

Sonntag 18/09/2016

  • MetCon

    • 12min AMRAP:
    • 8 thruster 35/25
    • 8 bar facing burpees
    • 8 power snatches 35/25
    • 8 pull ups
    • 6min REST
    • 12min AMRAP:
    • 8 overheadsquats 35/25
    • 8 toes to bar
    • 8 hang power clean & jerk
    • 8 box jumps

 

05/09/2016 – 11/09/2016

Montag 05/09/2016

  • Strength

    • 1 RM deadlift
  • MetCon

    • 70 wall balls 9/6
    • for every break perform 10 push ups
  • Basic

    • overheadsquat

Dienstag 06/09/16

  • Strength

    • 14min EMOM:
    • min 1: 2 powersnatch + 2 overheadsquats
    • min 2: 6 powerclean & jerks
  • MetCon

    • 2 rounds of:

    • 60 double unders
    • 20 frontsquats 60/42,5
  • Basic

    • pull up

Mittwoch 07/09/16

  • Strength

    • 1 RM shoulder press

  • MetCon

    • 99 Problems
    • 42-30-18-9
    • pull ups
    • kettlebell swings 24/16
    • abmat sit ups
  • Basic

    • push jerk

Donnerstag 08/09/16

  • Skill

    • snatch
  • MetCon

    • 300m run
    • 30burpees
    • 300m run
  • Basic

    • clean

Freitag 09/09/16

  • Strength

    • 1 RM frontsquat
  • MetCon

    • 8min AMRAP:
    • 10 powercleans 40/28
    • 10 toes to bar
  • Basic

    • snatch

Samstag 10/09/16

  • MetCon

    • 2x 7min AMRAP:
    • 300m run
    • 30 pull ups
    • 20 wall balls 9/6
    • 20 front rack lunges 40/28
    • 30 kettlebell swings 24/16
    • max double unders
    • 3min REST
  • Basic

    • backsquat

Sonntag 11/09/2016

  • Strength

    • 10x10m heavy prowler push
  • MetCon

    • 5x300m run
    • 2min REST inbetween
29/08/2016 – 04/09/2016

Montag 29/08/2016

  • Strength

    • alternating:
    • overheadsquat 5x5
    • shoulder press 5x8
  • MetCon

    • 8min AMRAP:
    • 100m run
    • 15 shoulder to overhead 45/32,5
    • 15 burpee pull ups
  • Basic

    • clean

Dienstag 30/08/16

  • Skill

    • rope climb
  • MetCon

    • Fran
    • 21-15-9
    • thruster 42,5/3
    • pull ups
    • 6min REST
    • 9-6-3
    • deficit handstand push ups
    • rope climbs
  • Basic

    • snatch

Mittwoch 31/08/16

  • Strength

    • alternating:
    • frontsquat 5x10
    • strict weighted pull up 5x5
  • MetCon

    • 560m
    • 50 kettlebell snatch 20/12
    • 75 kettlebell jerks 20/12
    • 100 kettlebell swings 20/12
    • for every drop run 100m
  • Basic

    • backsquat

Donnerstag 01/09/16

  • Strength

    • 18min EMOM:
    • 1 snatch + 1 hang snatch + 2 overheadsquats
    • 6-12 weighted toes to bar
  • MetCon

    • 2 rounds of:
    • 100 double unders
    • 24m handstandwalk
    • 40 abmat sit ups
  • Basic

    • press & push press

 

Freitag 02/09/16

  • Strength

    • alternating:
    • A: 1min of max double unders
    • B: deadlift 5x8
    • C: muscle up 5x5
  • MetCon

    • 5min AMRAP:
    • 5 chest to bar pull ups
    • 10 push ups
    • 15 pistols
  • Basic

    • kettlebell basics

Samstag 03/09/16

  • Midline

    • alternating A & B for 2 sets
    • A:
    • 300m run
    • 30 wall balls
    • 20 kettlebell swings 24/16
    • 10 toes to bar
    • 5 burpee box jumps
    • B:
    • 300m run
    • 15 pull ups
    • 12 burpees over the bar
    • 9 overheadsquats 40/28
    • 3min REST between A & B
  • Basic

    • frontsquat

Sonntag 04/09/2016

  • MetCon

    • 100m run
    • 50 burpees
    • 200m run
    • 75 push ups
    • 300m run
    • 100 walking lunges
    • 400m run
    • 125 airsquats
    • 400m run
    • 100 walking lunges
    • 300m run
    • 75 push ups
    • 200m run
    • 50 burpees
    • 100m run

 

22/08/2016 – 28/08/2016

Montag 22/08/2016

Strength

  • alternating
  • frontsquat 5x5
  • shoulder press 5x8

MetCon              

  • 12min AMRAP:
  • 12 handrelease push ups
  • 12 ground to overhead 15/10
  • 12 ab mat sit ups

Basic

  • clean

Dienstag 23/08/16

Strength             

  • alternating:
  • bent over row 4x8
  • push ups 4x AMRAP

MetCon              

  • 7 rounds of:
  • 7 hang squat cleans 60/42,5
  • 7 chest to bar pull ups

Basic

  • snatch

Mittwoch 24/08/16

Skill      

  • muscle up

MetCon              

  • in 3 min complete:
  • 25 kettlebell swings 24/16
  • 15 burpees
  • AMRAP kettlebell snatch 24/16
  • 1min REST
  • in 3 min complete:
  • 25 kettlebell swings 24/16
  • 15 burpees
  • AMRAP kettlebell clean & jerk 24/16
  • 1min REST
  • in 3 min complete:
  • 25 kettlebell swings 24/16
  • 15 burpees
  • AMRAP goblet squats 24/16

Basic

  • backsquat

Donnerstag 25/08/16

Strength

  • 12min EMOM:
  • min 1: 12 frontrack lunges
  • min 2: 6-12 toes to bar
  • min 3: 30sec of hollow rock hold

MetCon

  • 40 power snatches 35/25
  • 40 overheadsquats 35/25
  • 20 bar facing burpees

Basic

  • press & push press

Freitag 26/08/16

Strength

  • 16min EMOM:
  • min 1: 6-12 weighted pull ups
  • min 2: 12 box jumps
  • min 3: 6-12 kipping ring dips
  • min 4: 20sec L-hang

MetCon              

  • 21-15-9
  • frontsquat 50/35
  • push press 50/35

Basic

  • kettlebell basics

18:20 Uhr TEAM WORKOUT & Sparkling Friday

Samstag 27/08/16

MetCon              

  • 4 rounds of:
  • 1min wall balls
  • 1min battling ropes
  • 1min burpees
  • 1min row
  • 1min kettlebell swings 24/16
  • 1min pull ups
  • 1min double unders
  • 1min rest

Basic

  • frontsquat

Sonntag 28/08/2016

MetCon       

  • 4 rounds of:
  • 10 burpees
  • 20 box jumps
  • 30 push ups
  • 40 air squats
  • 50 lunges

 

15/08/2016 – 21/08/2016

Montag 15/08/2016

  • MetCon

    • "Filthy Fitfty"
    • 50 box jumps
    • 50 jumping pull ups
    • 50 kettlebell swings 16/12
    • 50 walking lunges
    • 50 knees to elbows
    • 50 push press 20/15
    • 50 good mornings 20/15
    • 50 wall balls 9/6
    • 50 burpees
    • 50 double unders

Dienstag 16/08/16

  • Skill

    • 10min EMOM:
    • min1: 6-12 kipping handstand push ups
    • min2: 2-4 muscle ups
  • MetCon

    • 50 burpees
    • 300m run
    • 50 overheadsquats 20/15
    • 600m run
  • Basic

    • kettlebell basics

Mittwoch 17/08/16

  • Skill

    • 10min EMOM:
    • min 1: 30 double unders or 30sec of double under practice
    • min 2: 5 push press + 5 toes to bar
  • MetCon

    • 25 ring dips
    • 25 pull ups
    • 20m overhead walking lunges with kettlebell 24/16
    • 50 kettlebell swings 24/16
    • 20m overhead walking lunges with kettlebell 24/16
    • 25 pull ups
    • 25 ring dips
  • Basic

    • frontsquat

Donnerstag 18/08/16

  • Strength

    • alternating:
    • single leg deadlift 5x6
    • L-sit pull up 5x4
  • MetCon

    • 100 hang power cleans 35/25
    • bar may not be set down
    • for every drop perform 15 over the bar burpees at the end
  • Basic

    • pull up

Freitag 19/08/16

  • Strength

    • backsquat 3x12
  • MetCon

    • 2 rounds of:
    • 10 thruster 42,5/30
    • 20 pull ups
    • 20 push ups
    • 30 wall balls 9/6
  • Basic

    • overheadsquat

Samstag 20/08/16

  • MetCon

    • 3 rounds of:
    • 40 double unders
    • 12 muscle ups
    • 6 rope climbs
    • 6min REST inbetween
  • Basic

    • push jerk

Sonntag 21/08/2016

  • MetCon

    • in teams of 2:
    • 100 shoulder to overhead 30
    • 100 double unders
    • 100 toes to bar
    • 100 double unders
    • 100 hang to overhead 30
    • 100 double unders
08/08/2016 – 14/08/2016

Montag 08/08/2016

  • Strength

    • overheadsquat 3x8
  • MetCon

    • 12min AMRAP:
    • 50 airsquats
    • 10 bar muscle ups
    • 30 ground to overhead 15/10
  • Basic

    • push jerk

Dienstag 09/08/16

  • Strength

    • 3 sets of:
    • 10 L-sit pull ups + 10 strict handstand push ups
  • MetCon

    • "Randy"
    • 75 powersnatch 35/25
  • Basic

    • clean

Mittwoch 10/08/16

  • Strength

    • alternating kettlebell press 3x20
  • MetCon

    • 21-18-15-12-9-6-3
    • kettlebell swings 24/16
    • push ups
  • Basic

    • snatch

Donnerstag 11/08/16

  • Skill

    • kettlebell clean & jerk
  • MetCon

    • 3 rounds of:
    • 12 deadlifts 50/35
    • 9 powercleans 50/35
    • 6 shoulder to overhead 50/35
    • buy in & cash out: 120 double unders
  • Basic

    • backsquat

Freitag 12/08/16

  • Strength

    • good mornings 5x8
  • MetCon

    • 3 sets of:
    • 300m run
    • 5 rounds of:
    • 3 pull ups
    • 2 chest to bar pull ups
    • 1 bar muscle up
    • 2min REST inbetween sets
  • Basic

    • press & push press

Samstag 13/08/16

  • MetCon

    • 25 frontsquats 40/27,5
    • 25 burpees
    • 25 box jump over
    • 5min REST
    • 20 frontsquats 40/27,5
    • 20 burpees
    • 20 box jump over
    • 5min REST
    • 15 frontsquats 40/27,5
    • 15 burpees
    • 15 box jump over
  • Basic

    • deadlift

Sonntag 14/08/2016

  • MetCon

    • 560m run
    • 100 sit ups
    • 100 wall balls 9/6
    • 560m run
    • 100 push ups
    • 100 walking lunges
    • 560m run
01/08/2016 – 07/08/2016

Montag 01/08/2016

  • Strength

    • backsquat 6x2 @90%
  • MetCon

    • 9min AMRAP:
    • 3 burpees
    • 6 push ups
    • 9 airsquats
    • 100m run
  • Basic

    • backsquat

Dienstag 02/08/16

  • Strength

    • bent over row 3x15
  • MetCon I

    • 12min EMOM:
    • min1: 1 powersnatch + 3 overheadsquats
    • min2: 1 powerclean + 1 hangpowerclean + 3 push jerks
  • MetCon II

    • 4min AMRAP:
    • wallballs 9/6
  • Basic

    • press & push press

Mittwoch 03/08/16

  • Strength

    • shoulder press 5x8
  • MetCon

    • 12min AMRAP:
    • 12 kettlebell thruster 20/16
    • 12 burpees
    • 12 pull ups
  • Basic

    • kettlebell basics

Donnerstag 04/08/16

  • Strength

    • deadlift 5x5
  • MetCon

    • 2 rounds of:
    • 25 powersnatch 35/25
    • 25 toes to bar
    • 25 sit ups
  • Basic

    • frontsquat

Freitag 05/08/16

  • MetCon

    • benchmark surprise
  • Basic

    • pull up

Samstag 06/08/16

  • Strength

    • pull ups 10x3
    • 5 push ups between each set
  • MetCon

    • 4x 300m run
    • 4x 200m row
  • Basic

    • overheadsquat

Sonntag 07/08/2016

  • Strength

    • prowler push
  • MetCon

    • 100 double unders
    • 10 thruster 35/25
    • 3 rope climbs
    • 100 double unders
    • 10 thruster 35/25
    • 2 rope climbs
    • 100 double unders
    • 10 thruster 35/25
    • 1 rope climbs
25/07/2016 – 31/07/2016

Montag 25/07/2016

  • Strength

    • backsquat 6x3 @85%
  • MetCon

    • 14min AMRAP:
    • 300m run
    • 20 toes to bar
    • 30 push ups
    • 40 wall balls 9/6
  • Basic

    • overheadsquat

Dienstag 26/07/16

  • Strength

    • 12min EMOM:
    • min1: 8 pull ups
    • min2: 8 ring dips
  • MetCon

    • every 2min for 20min:
    • station1: 3 powersnatch + 3 overheadsquat
    • station2: 12 snatch grip deadlifts
  • Basic

    • pull up

Mittwoch 27/07/16

  • Strength

    • 10min EMOM:
    • 5 push jerk
  • MetCon

  • 40 double unders
    • 40 kettlebell snatch 20/16
    • 40 double unders
    • 30 kettlebell thruster 20/16
    • 40 double unders
    • 20 kettlebell overheadsquats 20/16
    • 40 double unders
  • Basic

    • push jerk

Donnerstag 28/07/16

  • Complex

    • 5 sets of:
    • 9 deadlifts
    • 6 squat cleans
    • 3 push jerks
  • MetCon

    • 4 rounds of:
    • 8m handstandwalk
    • 25 kettlebell swings 24/20
    • 15 goblet squats 24/20
  • Basic

    • clean

Freitag 29/07/16

  • Strength

    • overheadsquat 5x5
  • MetCon

    • 50 wall balls 9/6
    • 25 sit ups with medball 9/6
    • 300m run with med ball 9/6
  • Basic

    • snatch

Samstag 30/07/16

RESTDAY - GESCHLOSSEN

Sonntag 31/07/2016

RESTDAY - GESCHLOSSEN

18/07/2016 – 24/07/2016

Montag 18/07/2016

  • Strength

    • backsquat 6x3 @80%
  • MetCon

    • SealFit Baseline
    • 5 rounds of:
    • 20 airsquats
    • 10 burpees
    • 200m run
  • Basic

    • clean

 

Dienstag 19/07/16

  • Strength

    • alternating
    • pull ups 6x3
    • floorpress 6x5
  • MetCon

    • 20 powersnatch 45/30
    • 20 overheadsquats 45/30
    • 20 over the bar burpees
    • 20 push press 55/37,5
    • 20 frontsquats 55/37,5
  • Basic

    • snatch

Mittwoch 20/07/16

  • Strength

    • push press 3x5
    • push jerk 3x3
  • 7min AMRAP:

    • 12 kettlebell snatch 20/16
    • 12 kettlebell clean 20/16
    • 12 kettlebell thruster 20/16
    • every time the kettlebell touches the floor - perform 12 burpees
  • Basic

    • backsquat

Donnerstag 21/07/16

  • Complex

    • 1 clean
    • 1 hangclean
    • 1 frontsquat
    • 2 push jerks
  • MetCon

    • in teams of two
    • 8 alternating rounds of:
    • 7 handstand push ups
    • 14 pull ups
    • 21 wall balls 9/6
  • Basic

    • press & push press

Freitag 22/07/16

  • CrossFit

    • SURPRISE
    • be prepared for the unkown and unknowable
  • Basic

    • kettlebell basics

Samstag 23/07/16

  • MetCon

    • "Runsther"
    • every 4min for 24min:
    • 300m run
    • 15 thruster 40/27,5
  • Basic

    • frontsquat

Sonntag 24/07/2016

  • MetCon

    • 10 handstand push ups
    • 20 knees to elbows
    • 30 burpees
    • 40 box jumps 24"/20"
    • 50 dips
    • 60 pull ups
    • 70 push ups
    • 80 sit ups
    • 90 airsquats
    • 100 double unders
11/07/2016 – 17/07/2016

Montag 11/07/2016

  • Strength

    • backsquat 12-10-8-6-4-6-8-10-12
  • MetCon

    • in teams of 2:
    • 10 rounds of:
    • 45 double unders
    • 30 abmat sit ups
    • 15 hand release push ups
    • alternating every round
  • Basic

    • kettlebell basics

Dienstag 12/07/16

  • Strength

    • alternating
    • pull ups 6x3
    • ring dips 6x5
  • MetCon

    • 3 rounds, 2min to complete:
    • 4 powersnatch 40/27,5
    • 4 overheadsquat 40/27,5
    • 8 toes to bar
    • + AMRAP burpees
    • 3min REST inbetween
  • Basic

    • deadlift

Mittwoch 13/07/16

  • Strength

    • shoulder press 3x5
    • push press 3x3
  • MetCon

    • 18-15-12-9-6-3
    • unbroken thruster 42,5/27,5
  • Basic

    • frontsquat

Donnerstag 14/07/16

  • Strength

    • 12min EMOM
    • min1: 8 deadlifts
    • min2: 8 box jumps
  • Tabata

    • burpees
    • sit ups
    • push press 20/15
    • airsquats
  • Basic

    • overheadsquat

Freitag 15/07/16

  • Skill

    • handstand/handstandwalk
  • MetCon

    • "Swinging Annie"
    • 50-40-30-20-10
    • double unders
    • kettlebell swings 24/20
    • abmat sit ups
  • Basic

    • pull up

Samstag 16/07/16

  • MetCon

    • 4 rounds of:
    • 20 wall balls 9/6
    • 15 push ups
    • 10 pull ups
    • 3min REST
  • Midline

    • hollow rock hold
    • + friends
  • Basic

    • push jerk

Sonntag 17/07/2016

  • MetCon

    • "Murph"
    • 1 mile run
    • 100 pull ups
    • 200 push ups
    • 300 airsquats
    • 1mile run
    • can also be done in teams of 2
04/07/2016 – 10/07/2016

Montag 04/07/2016

  • Strength
    • overheadsquat 3x10
  • MetCon
    • in teams of 2:
    • "angie"
    • alternating every 30sec
    • 100 pull ups
    • 100 push ups
    • 100 sit ups
    • 100 airsquats
  • Basic
    • clean

Dienstag 05/07/16

  • Strength
    • 10min EMOM:
    • 1 strict muscle up or
    • 3 strict chest to bar pull ups
  • MetCon
    • 18-15-12
    • burpees
    • powersnatch 40/27,5
    • 18-15-12
    • toes to bar
    • overheadsquat 40/27,5
  • Basic
    • push jerk

Mittwoch 06/07/16

  • Strength
    • romanian deadlift 3x15
  • MetCon
    • 12min AMRAP:
    • 20 kettlebell clean & jerk 20/16
    • 20 hand release push ups
    • 20 goblet squats 20/16
  • Basic
    • snatch

Donnerstag 07/07/16

  • MetCon
    • 8x 2min on : 2min off, alternating A & B
    • A: buy in 20 double unders + AMRAP:
    • 5 thruster 45/30
    • 5 toes to bar
    • 5 burpees
    • B: buy in 20 double unders + AMRAP:
    • 5 power cleans 45/30
    • 5 chest to bar pull ups
    • 5 box jumps
  • Basic
    • frontsquat

Freitag 08/07/16

  • Skill
    • 10min EMOM:
    • 5 power snatch
    • 10min EMOM:
    • 5 power clean & jerk
  • MetCon
    • 2min AMRAP:
    • double unders
  • Basic
    • press & push press

Samstag 09/07/16

  • MetCon
    • 5 sets of 500m row @90-95% effort
    • rest as needed
  • Midline
    • alternating:
    • sit ups 5x20
    • hollow rock hold 5x30sec
  • Basic
    • deadlift

Sonntag 10/07/2016

  • MetCon
    • 40min AMRAP:
    • 15 hang power cleans 50/32,5
    • 50 airsquats
    • 300m run with plate 20/15
27/06/2016 – 03/07/2016

Montag 27/06/2016

  • Strength

    • backsquat 1RM
  • MetCon

    • 7min AMRAP:
    • 3-6-9-12-…
    • push ups
    • double unders
  • Basic

    • deadlift
  • Achtung: 19:30 Uhr Krav Maga - Open Gym entfällt!

Dienstag 28/06/16

  • Complex

    • 1 snatch high pull
    • 2 power snatch
    • 2 snatch balance
  • MetCon

    • 3 rounds of:
    • 1min wall balls
    • 1min kettlebell swings
    • 1min burpees
    • 1min toes to bar
    • 1min REST
  • Basic

    • kettlebell basics

Mittwoch 29/06/16

  • Strength

    • 12min EMOM:
    • min1: 3 muscle ups + 6 frontsquats
    • min2: REST
  • MetCon

    • 20-15-10-5
    • box jumps
    • kettlebell cleans 20/16
  • Basic

    • frontsquat

Donnerstag 30/06/16

  • Strength

    • hip thruster 5x10
  • MetCon

    • 5min AMRAP
    • 20 double unders
    • 10 airsquats
    • 1min REST
    • 5min AMRAP
    • 10 kettlebell cluster
    • 10  sit ups
    • 1min REST
    • 5min AMRAP
    • 5 pull ups
    • 10 push ups
  • Basic

    • pull up

Freitag 01/07/16

  • Skill

    • 12min EMOM:
    • min1: 20sec handstand hold
    • min2: 20sec top of chin up hold
    • min3: 20sec plank hold on low rings
  • MetCon

    • 10-9-8-7-6-5-4-3-2-1
    • hang power snatch 40/25
    • over the box burpees
  • Basic

    • overheadsquat

Samstag 02/07/16

GYM GESCHLOSSEN!

Hypertrophy Competition in der Arena NOVA

Sonntag 03/07/2016

GYM GESCHLOSSEN!

Hypertrophy Competition in der Arena NOVA

20/06/2016 – 26/06/2016

Montag 20/06/2016

  • Strength

    • backsquat 3,3,3,3,3
  • MetCon

    • 10 rounds of:
    • 5 handstand push ups
    • 10 burpees
  • Basic

    • backsquat

Dienstag 21/06/16

  • Skill

    • 10min EMOM:
    • 5 snatch
  • Complex

    • bear complex 5x7
    • 1 power clean
    • 1 frontsquat
    • 1 push press
    • 1 backsquat
    • 1 push press
  • Basic

    • overheadsquat

Mittwoch 22/06/16

  • Strength

    • 3 unbroken  turkish get ups
  • MetCon

    • 30-20-10
    • kettlebell swings 24/20
    • goblet squats 24/20
    • toes to bar
  • Basic

    • clean

Donnerstag 23/06/16

  • Strength

    • bent over row 3x15
  • MetCon

    • 5 rounds of:
    • 10 power cleans 50/32,5
    • 10 burpees
  • Basic

    • push jerk

Freitag 24/06/16

  • Sparkling Friday Team-Workout um 18:20!

  • Strength

    • ring dips 8x5
  • MetCon

    • 12min AMRAP:
    • 10 thruster 43/30
    • 100m run
  • Basic

    • snatch

Samstag 25/06/16

  • Tabata

    • push press 20/15
    • row
    • battling ropes
    • airsquats
    • sit ups
  • Midline

    • accumulate 3min of:
    • L-hang
    • superman
  • Basic

    • backsquat

Sonntag 26/06/2016

  • Strength

    • 3 giant sets, not for time
    • 15 strict handstand push ups
    • 12 strict toes to bar
    • 9 strict ring dips
    • 3min REST
  • MetCon

    • in teams of two
    • 10 alternating rounds of:
    • 21 wall balls 9/6
    • 15 pull ups
13/06/2016 – 19/06/2016

Montag 13/06/2016

  • Achtung: 19:30 Uhr Krav Maga - kein Open Gym!

  • Strength

    • backsquat 5x5
  • MetCon

    • 21-15-9
    • hangpower clean 50/32,5
    • push press 50/32,5
    • over the bar burpees
  • Basic

    • snatch

Dienstag 14/06/16

  • Skill

    • handstandwalk
  • MetCon

    • 3 rounds of:
    • 8m handstandwalk
    • 8 bar muscle ups
    • 24 goblet squats 20/16
  • Basic

    • backsquat

Mittwoch 15/06/16

  • Skill

    • kettlebell clean
  • MetCon

    • 4 rounds of 3min work:
    • 300m run
    • 20 wall balls 9/6
    • AMRAP pistols
    • 2min REST
  • Basic

    • press & push press

Donnerstag 16/06/16

  • Strength

    • pull ups 10x3
  • MetCon

    • 30-20-10
    • overheadsquats 35/22,5
    • kettlebell swings 20/16
    • abmat sit ups
  • Basic

    • deadlift

Freitag 17/06/16

  • Skill

    • 10min EMOM:
    • min 1: 30 double unders or 30sec of double under practice
    • min 2: 5 push jerk 40/30 + 5 toes to bar
  • MetCon

    • "Cindy"
    • 20min AMRAP:
    • 5 pull ups
    • 10 push ups
    • 15 airsquats
  • Basic

    • kettlebell basics

Samstag 18/06/16

  • MetCon

    • "Filthy Fifty"
    • 50 box jumps
    • 50 jumping pull ups
    • 50 kettlebell swings 16/12
    • 50 walking lunges
    • 50 knees to elbows
    • 50 push press 20/15
    • 50 good mornings 20/15
    • 50 wall balls 9/6
    • 50 burpees
    • 50 double unders
  • Basic

    • frontsquat

Sonntag 19/06/2016

  • MetCon

    • 21-15-9
    • thruster 42,5/30
    • 3-2-1 legless rope climbs
  • Skill

    • 12min EMOM:
    • min1: top of ring dip hold - accumulate 20sec
    • min2: bottom of ring dip hold - accumulate 20sec
    • min2: 15-20 hollow rocks
06/06/2016 – 12/06/2016

Montag 06/06/2016

  • Strength

    • 1RM strict press
    • backsquat 5x8
  • MetCon

    • 9-6-3
    • bar muscle ups
    • burpees
  • Basic

    • frontsquat

Dienstag 07/06/16

  • Strength

    • heavy sled push 10x10m
  • MetCon

    • 12min AMRAP:
    • 50 double unders
    • 15 push ups
    • 10 hang snatch 40/27,5
  • Basic

    • overheadsquat

Mittwoch 08/06/16

  • Skill

    • kettlebell snatch
  • Strength

    • alternating:
    • single leg deadlift 5x6
    • L-sit pull up 5x4
  • MetCon

    • 4min AMRAP:
    • burpees
  • Basic

    • pull up

 

Donnerstag 09/06/16

  • Strength

    • clean complex:
    • 1 clean
    • 1 hang clean
    • 1 frontsquat
    • 1 thruster
  • MetCon

    • "Annie"
    • 50-40-30-20-10
    • double unders
    • sit ups
  • Basic

    • push jerk

Freitag 10/06/16

  • Skill/Strength

    • 12min EMOM:
    • min 1: 12 frontrack lunges
    • min 2: 6-12 toes to bar
    • min 3: 30sec of hollow rock hold
  • MetCon

    • 2 rounds of:
    • 40 pull ups
    • 20 ring dips
  • Basic

    • kettlebell basics

Samstag 11/06/16

  • MetCon

    • 400m run
    • 21 burpees
    • 21 wall balls 9/6
    • 21 kettlebell swings 24/16
    • 5min REST
    • 400m run
    • 15 burpees
    • 15 wall balls 9/6
    • 15 kettlebell swings 24/16
    • 5min REST
    • 400m run
    • 9 burpees
    • 9 wall balls 9/6
    • 9 kettlebell swings 24/16
  • Basic

    • clean

 

Sonntag 12/06/2016

  • Achtung: Stundenplanänderung Open Gym um 11:00 Uhr, CF 12:00 Uhr

  • MetCon

    • in teams of 2:
    • 800m run - alternating 100m segments
    • 50 pull ups
    • 100 wall balls 9/6
    • 50 pull ups
    • 800m run - alternating 100m segments
  • Skill

    • 10min EMOM:
    • min1: 6-12 kipping handstand push ups
    • min2: 2-4 muscle ups
30/05/2016 – 05/06/2016

Montag 30/05/2016

  • Strength

    • alternating:
    • backsquat 4x10
    • strict press 2,2,2,2
  • MetCon

    • 50 abmat sit ups
    • 40m handstand walk
    • 40 abmat sit ups
    • 30m handstand walk
    • 30 abmat sit ups
    • 20m handstand walk
    • 20 abmat sit ups
    • 10m handstand walk
  • Basic

    • overheadsquat

Dienstag 31/05/16

  • Strength

    • bent over row 5x5
  • MetCon

    • 4 rounds of:
    • 10 thruster 42,5/30
    • 15 chest to bar pull ups
    • 3 rounds of:
    • 15 hang power cleans 42,5/30
    • 20 ring dips
  • Basic

    • pull up

Mittwoch 01/06/16

  • Strength

    • floorpress 5x5
  • MetCon

    • 15min EMOM:
    • min1: 10 overheadsquats 40/30
    • min2: 10 pull ups
    • min3: 10 kettlebell snatch 20/16
  • Basic

    • kettlebell basics

Donnerstag 02/06/16

  • Skill

    • ringwork
  • MetCon

    • 30-20-10
    • snatch 35/22,5
    • double unders
  • Basic

    • clean

Freitag 03/06/16

  • Strength

    • turkish get up
  • MetCon

    • 10min longcycle
    • kettlebell clean & jerk 20/16
    • 5min REST
    • 5 rounds of:
    • 5 bar muscle ups
    • 10 goblet squats 20/16
    • 15 toes to bar
  • Basic

    • snatch

Samstag 04/06/16

  • MetCon

    • 3 rounds of:
    • 3min AMRAP:
    • wall balls 9/6
    • 2min REST
    • 3min AMRAP:
    • 8 pistols
    • 8 kettlebell clean & jerk 20/12
    • 2min REST
  • Basic

    • kettlebell basics

Sonntag 05/06/2016

  • MetCon

    • "Nate"
    • 20min AMRAP:
    • 2 muscle ups
    • 4 handstand push ups
    • 8 kettlebell swings 32/20
  • Skill

    • 10min EMOM:
    • min1: 6-12 box jumps
    • min2: 6-12 toes to bar
23/05/2016 – 29/05/2016

Montag 23/05/2016

  • Strength

    • alternating:
    • backsquat 3x12
    • strict press 3,3,3
  • MetCon

    • 3 rounds of:
    • 55 double unders
    • 33 hand release push ups
    • 11 chest to bar pull ups
  • Basic

    • press + push press

Dienstag 24/05/16

  • Strength

    • pull ups 10x3
  • MetCon

    • 6 rounds of:
    • 6 hang power snatch 40/27,5
    • 6 overheadsquats 40/27,5
    • 6 over the bar burpees
  • Basic

    • snatch

Mittwoch 25/05/16

  • Strength

    • dips 5x8
  • MetCon

    • 15min EMOM:
    • min1: 1round of Cindy
    • min2: 16 kettlebell clean & jerk 24/16
    • min3: 8 handstand push ups
  • Basic

    • backsquat

 

Donnerstag 26/05/16

  • ACHTUNG: Feiertagsöffnungszeiten 10:00 bis 12:00 Uhr (keine Basic-Stunde)

  • MetCon

    • 3 rounds of:
    • 400m run
    • 40 kettlebell swings 20/12
    • 30 goblet squats 20/12
    • 20 v-ups
    • 10 over the box burpees
    • 2min REST

Freitag 27/05/16

  • Skill

    • ring muscle up
  • MetCon

    • 10min longcycle
    • kettlebell snatch 16/12
    • 5min REST
    • 5 rounds of:
    • 5 chest to bar pull ups
    • 10 pistols
    • 15 sit ups
  • Basic

    • deadlift

Samstag 28/05/16

  • MetCon

    • 3 rounds of:
    • 30 double unders
    • 8 strict press 40/27,5
    • then 3 rounds of:
    • 30 double unders
    • 16 push press 40/27,5
    • then 3 rounds of:
    • 30 double unders
    • 24 push jerk 40/27,5
  • Basic

    • frontsquat

Sonntag 29/05/2016

  • Strength

    • 10min EMOM:
    • 1-2 legless rope climbs
    • 4-12 strict handstand push ups
  • MetCon

  • partner workout
    • 20min AMRAP:
    • partner #1
    • 8 pull ups
    • 16 kettlebell thruster 20/12
    • 16 wall balls 9/6
    • partner #2
    • 400m run
    • once #2 returns from the run, #1 starts their 400m run
    • while #2 continues work wherever #1 left off
16/05/2016 – 22/05/2016

Montag 16/05/2016

  • Achtung: Feiertagsöffnungszeiten: 10-12 Uhr, keine Basic Stunde

  • Skill

    • handstand walk
  • MetCon

    • "Cindy"
    • 20min AMRAP:
    • 5 pull ups
    • 10 push ups
    • 15 airsquats

Dienstag 17/05/16

  • Strength

    • alternating:
    • backsquat 3x15
    • strict press 3x3
  • MetCon

    • 5 rounds of:
    • 15 snatch 35/22,5
    • 5 burpee pull ups
  • Basic

    • kettlebell basics

Mittwoch 18/05/16

  • Strength

    • floor press 5x8
  • MetCon

    • workout 1:
    • 104 wall balls 9/6
    • 52 pull ups
    • 6min timecap
    • 1min REST
    • workout 2:
    • 4 rounds of:
    • 28 pistols
    • 15 powercleans 50/35
    • 10min timecap
  • Basic

    • frontsquat

Donnerstag 19/05/16

  • MetCon

    • workout I:
    • 5 rounds, every 2min:
    • 25 unbroken wall balls 9/6
    • workout II:
    • in teams of two:
    • 300 double unders
    • 100 push ups
    • 200 double unders
    • 75 push ups
    • 100 double unders
    • 50 push ups
  • Basic

    • pull up

Freitag 20/05/16

  • Strength

    • alternating
    • frontsquat 3,3,3,3,3
    • deadlift 5x5 @75% 1RM
  • MetCon

    • 8min AMRAP:
    • 10 kettlebell snatch 20/12
    • 10 kettlebell overheadsquats 20/12
    • 10 handrelease burpees
  • Basic

    • overheadsquat

Samstag 21/05/16

  • MetCon

    • 5 rounds of:
    • 15 american kettlebell swings 20/12
    • 15 abmat sit ups
    • 2 rope climbs or 1 legless rope climb
    • 5min REST
    • 3 rounds of:
    • 25 airsquats
    • 400m run
  • Basic

    • push jerk

Sonntag 22/05/2016

  • Strength

    • 10min EMOM:
    • 4-8 ring dips
    • 4-12 pistols
  • MetCon

    • 18min AMRAP:
    • 100m run
    • 15 overheadlunges 15/10
    • 15 ground to overhead 15/10
    • 5 pull ups
09/05/2016 – 15/05/2016

Montag 09/05/2016

  • Strength

    • 3x20 backsquats
  • Skill

    • ring muscle up
  • MetCon

    • 20 toes to bar
    • 15 chest to bar pull ups
    • 10 pull ups
    • 5 bar muscle ups
  • Strength

    • 3x10 glute ham raises
  • Basic

    • push jerk

Dienstag 10/05/16

  • Strength

    • alternating:
    • good mornings 5x10
    • strict press 5x5
  • MetCon

    • "Nancy"
    • 5 rounds of:
    • 400m run
    • 15 overheadsquats 42,5/30
  • Basic

    • clean

Mittwoch 11/05/16

  • Strength

    • heavy sled push
  • MetCon

    • 21-15-9
    • frontsquat 50/35
    • push press 50/35
  • Basic

    • snatch

Donnerstag 12/05/16

  • Strength

    • 10min EMOM:
    • 1-6 muscle ups
    • 4-12 pistols
  • MetCon

    • 14min EMOM:
    • min1: 5 powersnatches 40/27,5 + 10 toes to bar
    • min 2: 5 cleans + 30 double unders
  • Basic

    • backsquat

Freitag 13/05/16

  • Strength

    • snatch pull 4x3
    • powersnatch 6x3
  • MetCon

    • 8min AMRAP:
    • 20 thruster 30/20
    • 8m handstand walk
  • Basic

    • press + push press

Samstag 14/05/16

  • MetCon I

    • 10 60m hill sprints with 1min rest
  • MetCon II

    • 50-40-30-20-10
    • unbroken wall balls 9/6
  • Basic

    • deadlift

Sonntag 15/05/2016

  • MetCon

    • 20min EMOM:
    • min 1:
    • 10-15 pull ups (alternate rounds strict vs. Kipping)
    • min 2:
    • 10-15 handstand push ups (alternate rounds strict vs. Kipping)
    • min 3:
    • 10-15 toes to bar
    • min 4:
    • 10-15 box jumps
02/05/2016 – 08/05/2016

Montag 02/05/2016

  • ACHTUNG: ab heute gilt der neue Stundenplan!

  • Strength

    • 10x 3 heavy front squats
  • MetCon

    • 2 rounds of:
    • 40 wall balls 9/6
    • 30 double unders
    • 20 power cleans 50/35
    • 10 chest to bar pull ups
    • 5min rest between rounds
  • Basic

    • deadlift

Dienstag 03/05/16

  • Skill

    • kipping ring dips
  • MetCon

    • 10 1min rounds
    • 6 kettlebell swings 28/20
    • 30m shuttle sprint
    • max burpees
    • 1min REST after each round
    • score is total burpees
  • Basic

    • kettlebell basics

Mittwoch 04/05/16

  • Strength

    • floorpress 5,5,5,5,5
  • MetCon

    • 10min AMRAP:
    • 12 burpees
    • 8 kettlebell thruster 24/16
    • 6 toes to bar
  • Basic

    • frontsquat

Donnerstag 05/05/16

ACHTUNG: Feiertagsöffnungszeiten 10:00 - 12:00 Uhr

  • MetCon

    • "Whitten"
    • 5 rounds of:
    • 22 kettlebell swings 32/24
    • 22 box jumps
    • 400m run
    • 22 burpees
    • 22 wall balls 9/6

Freitag 06/05/16

  • Complex

    • 1 powersnatch + 1 hang snatch + 1 overheadsquat
    • 10-9-8-7-6-5-4-3-2-1
    • unbroken handstand push ups
    • 10-9-8-7-6-5-4-3-2-1
    • unbroken chest to bar pull ups
  • Basic

    • pull up

Samstag 07/05/16

  • MetCon
    • “Woof”
    • 1mile run
    • 21 kettlebell swings 24/16
    • 21 goblet squats 24/16
    • 800m run
    • 15 kettlebell swings 24/16
    • 15 goblet squats 24/16
    • 400m run
    • 9 kettlebell swings 24/16
    • 9 goblet squats 24/16
  • Basic
    • overheadsquat

Sonntag 08/05/2016

  • Strength

    • 3 sets of:
    • 5-10 chest to bar pull ups
    • 5-10 toes to bar
    • 5-10 strict ring dips
  • Tabata

    • 5m shuttle sprints
    • ground to overhead 15/10
    • double unders
    • sit ups
25/04/2016 – 01/05/2016

Montag 25/04/2016

  • Strength

    • powerclean + frontsquat + jerk
    • build up to a heavy set of 1+1+1 in 15min
  • MetCon

    • in teams of 2:
    • 180 double unders
    • 60 kettlebell thruster 24/16
    • 60 box jumps
    • 60 burpees
    • 60 wall balls 9/6
  • Basic

    • overheadsquat

Dienstag 26/04/16

  • Skill

    • kipping/strict handstand push up
  • MetCon

    • 5 rounds of:
    • 400m run
    • 10 strict handstand push ups
    • 10 chest to bar pull ups
  • Basic

    • push jerk

Mittwoch 27/04/16

  • Strength

    • 3 sets of:
    • 10 shoulder press
    • 10 ring rows
    • 10 pistols
    • 10 strict toes to bar
  • MetCon

    • 7min AMRAP:
    • kettlebell clean & jerk 24/16
  • Basic

    • clean
  • Achtung: heute keine Open Gym Stunde - 19:30 Uhr Krav Maga

Donnerstag 28/04/16

  • Strength

    • alternating:
    • frontsquat 5,5,5,5,5
    • deadlift 5x5 @70% 1RM
  • MetCon

    • 3x400m sprint
    • 4min rest
  • Basic

    • snatch

Freitag 29/04/16

  • Achtung: 18:20 Uhr Teamwod und Sparkling Friday!

 

  • Strength

    • 5 sets of:
    • 1 snatch pull + 1 hang snatch + 1 snatch
  • MetCon

    • 21 thruster 40/30
    • 21 pull ups
    • 15 cleans 60/40
    • 15 over the bar burpees
    • 5min timecap, 1:1 work rest ratio
    • 15 thruster 40/30
    • 15 pull ups
    • 9 cleans 60/40
    • 9 over the bar burpees
    • 4min timecap, 1:1 work rest ratio
    • 12 thruster 40/30
    • 12 pull ups
    • 9 cleans 60/40
    • 9 over the bar burpees
    • 3min timecap
  • Basic

    • backsquat

Samstag 30/04/16

  • MetCon

    • 30min EMOM:
    • min1: 30 double unders, or 40sec of double under practice
    • min2: 10 burpees
    • min3: 15 kettlebell swings 24/16
  • Basic

    • press + push press

Sonntag 01/05/2016

  • ACHTUNG: Feiertagsöffnungszeiten 10:00 - 12:00 Uhr

  • MetCon

    • 2 rounds of 1min work each with 1min rest inbetween:
    • muscle ups
    • alternating pistols
    • strict handstand push ups
    • supinated grip chest to bar pull ups
    • L-Sit hold
  • MetCon

    • 9min EMOM:
    • min1: 30sec of toes to bar
    • min2: 30sec of shuttle sprints
    • min3: 30sec of push ups
18/04/2016 – 24/04/2016

Montag 18/04/2016

  • Strength

    • powerclean + frontsquat + jerk
    • build up to a heavy set of 1+1+1 in 15min
  • MetCon

    • in teams of 2:
    • 180 double unders
    • 60 kettlebell thruster 24/16
    • 60 box jumps
    • 60 burpees
    • 60 wall balls 9/6
  • Basic

    • overheadsquat

Dienstag 19/04/16

  • Skill

    • kipping/strict handstand push up
  • MetCon

    • 5 rounds of:
    • 400m run
    • 10 strict handstand push ups
    • 10 chest to bar pull ups
  • Basic

    • push jerk

Mittwoch 20/04/16

  • Strength

    • 3 sets of:
    • 10 shoulder press
    • 10 ring rows
    • 10 pistols
    • 10 strict toes to bar
  • MetCon

    • 7min AMRAP:
    • kettlebell clean & jerk 24/16
  • Basic

    • clean
  • Achtung: heute keine Open Gym Stunde - 19:30 Uhr Krav Maga

Donnerstag 21/04/16

  • Strength

    • alternating:
    • frontsquat 5,5,5,5,5
    • deadlift 5x5 @70% 1RM
  • MetCon

    • 3x400m sprint
    • 4min rest
  • Basic

    • snatch

Freitag 22/04/16

  • Achtung: 18:20 Uhr Teamwod und Sparkling Friday!

 

  • Strength

    • 5 sets of:
    • 1 snatch pull + 1 hang snatch + 1 snatch
  • MetCon

    • 21 thruster 40/30
    • 21 pull ups
    • 15 cleans 60/40
    • 15 over the bar burpees
    • 5min timecap, 1:1 work rest ratio
    • 15 thruster 40/30
    • 15 pull ups
    • 9 cleans 60/40
    • 9 over the bar burpees
    • 4min timecap, 1:1 work rest ratio
    • 12 thruster 40/30
    • 12 pull ups
    • 9 cleans 60/40
    • 9 over the bar burpees
    • 3min timecap
  • Basic

    • backsquat

Samstag 23/04/16

  • MetCon

    • 30min EMOM:
    • min1: 30 double unders, or 40sec of double under practice
    • min2: 10 burpees
    • min3: 15 kettlebell swings 24/16
  • Basic

    • press + push press

Sonntag 24/04/2016

  • MetCon

    • 2 rounds of 1min work each with 1min rest inbetween:
    • muscle ups
    • alternating pistols
    • strict handstand push ups
    • supinated grip chest to bar pull ups
    • L-Sit hold
  • MetCon

    • 9min EMOM:
    • min1: 30sec of toes to bar
    • min2: 30sec of shuttle sprints
    • min3: 30sec of push ups
11/04/2016 – 17/04/2016

Montag 11/04/2016

  • MetCon I

    • "Fran"
    • 21-15-9
    • thrusters 42,5/30
    • pull ups
  • MetCon II

    • 12min EMOM
    • 8-12 toes to bar
    • 8-12 ring dips
    • 20-40 double unders
  • Basic

    • backsquat

Dienstag 12/04/16

  • Strength

    • kroc row 3x12
  • MetCon

    • 3 rounds of:
    • 5 power cleans 60/40
    • 5 front squats 60/40
    • 5 shoulder to overhead 60/40
    • perform 15 strict hspu after each round
  • Basic

    • press & push press

Mittwoch 13/04/16

  • Strength

    • 3RM shoulder press
  • MetCon

    • 10min AMRAP:
    • 10 pull ups
    • 10 wall balls 9/6
  • Basic

    • deadlift
  • Achtung: heute keine Open Gym Stunde - 19:30 Uhr Krav Maga

Donnerstag 14/04/16

  • Skill

    • clean
  • MetCon

    • 30 hang cleans 50/32,5
    • 30 frontsquats 50/32,5
    • 30 over the bar burpees
    • 30 box jumps
    • 800m run
  • Basic

    • kettlebell basics

Freitag 15/04/16

  • Strength

    • alternating
    • push press 5x3
    • bent over row 5x5
  • MetCon

    • 21 thruster 42,5/30
    • 21 bar facing burpees
    • 18 thruster 42,5/30
    • 18 bar facing burpees
    • 15 thruster 42,5/30
    • 15 bar facing burpees
    • 12 thruster 42,5/30
    • 12 bar facing burpees
  • Basic

    • frontsquat

Samstag 16/04/16

  • Skill

    • muscle up

  • MetCon

    • every 3min for 8 rounds:
    • 150m run
    • 3 ring muscle ups or 6 strict ring dips
    • 6 kettlebell cleans 32/24
  • Basic

    • pull up

Sonntag 17/04/2016

  • MetCon

    • 5 rounds of:
    • 80 double unders
    • 60 airsquats
    • 40 push ups
    • 20 double kettlebell swings 24/16
04/04/2016 – 10/04/2016

Montag 04/04/2016

  • Strength

  • oveheadsquat 8,8,8,8
  • MetCon

  • 25 burpee pull ups
  • 25 ring dips
  • 25 handstandpush ups
  • 25 ring dips
  • 25 burpee pull ups
  • Basic

  • clean

Dienstag 05/04/16

  • Strength

  • pull ups 10x3
  • MetCon

  • 16min EMOM:
  • 4 clean & jerk 50/32,5
  • 6 over the bar burpees
  • Strength

  • turkish get up
  • 5 unbroken reps per side
  • Basic

  • snatch

Mittwoch 06/04/16

  • Skill

  • bar muscle up
  • MetCon

  • 100 double unders
  • 5 bar muscle ups
  • 20 hang cleans 45/30
  • 40 pistols
  • 20 hang cleans 45/30
  • 5 bar muscle ups
  • 100 double unders
  • Basic

  • backsquat

Donnerstag 07/04/16

  • Skill

  • clean
  • MetCon

  • 21min EMOM, (7 sets):
  • station 1: 8 romanian deadlifts
  • station 2: 16 reverse lunges
  • station 3: single arm kettlebell press, 6reps per side
  • Basic

  • deadlift

Freitag 08/04/16

  • MetCon

  • 800m run
  • 21-15-9
  • push press 45/30
  • airsquats
  • 800m run
  • Basic

  • press & push press

Samstag 09/04/16

  • Strength

  • every 2min for 16min:
  • station 1:
  • 2 weighted strict pull ups +
  • 4 strict pull ups +
  • 6 kipping or butterfly pull ups
  • station 2:
  • 8 floorpress @ 20X1
  • MetCon

  • 5 rounds of:
  • 15 toes to bar
  • 10 box jumps
  • Basic

  • kettlebell basics

Sonntag 10/04/2016

  • MetCon

  • every 4min for 20min:
  • 400m run
  • 20 jumping lunges
  • 20 push ups
  • 20min for quality:
  • kipping / butterfly pull up
  • muscle up
28/03/2016 – 03/04/2016

Montag 28/03/2016

  • RESTDAY

 

Dienstag 29/03/16

  • Strength

    • prowler push
  • MetCon

    • 5 rounds of:
    • 25 one arm kettlebell swings 24/20
    • 25 push ups
    • 2 rope climb
  • Basic

    • kettlebell basics

Mittwoch 30/03/16

  • Strength

    • push jerk 10x3
  • MetCon

    • 7min AMRAP:
    • 15 wall balls 9/6
    • 10 pull ups
    • 5 bar muscle ups
  • Basic

    • frontsquat

Donnerstag 31/03/16

  • Skill

    • kipping handstand push ups
  • MetCon

    • 21-15-9
    • frontsquats 50/32,5
    • handstand push ups
  • Basic

    • pull up

Freitag 01/04/16

  • Strength

    • floorpress 5x10
  • MetCon

    • 100 frontsquats @2/3BW
  • Basic

    • overheadsquat

Samstag 02/04/16

  • MetCon I

    • 7 rounds of:
    • 7 hang power clean & jerk 50/32,5
    • 7 wall balls 9/6
    • 7 toes to bar
  • MetCon II

    • 2x 500m row
  • Basic

    • push jerk

Sonntag 03/04/2016

  • MetCon

    • "Barbara"
    • 5 rounds of:
    • 20 pull ups
    • 30 push ups
    • 40 sit ups
    • 50 airsquats
    • 3min REST
21/03/2016 – 27/03/2016

Montag 21/03/2016

  • Strength

    • backsquat 3RM
  • MetCon

    • 10min AMRAP:
    • 50 double unders
    • 8 strict handstand push ups
    • 16 boxjumps
  • Basic

    • push jerk

Dienstag 22/03/16

  • Strength

    • pull ups 10x3
  • MetCon

    • 100-80-60-40-20
    • double unders
    • 50-40-30-20-10
    • thruster 20/15
  • Basic

    • clean

Mittwoch 23/03/16

  • Strength

    • shoulder press 5x5
  • MetCon

    • 10min AMRAP:
    • kettlebell clean & jerk 20/16
    • for every drop perform 20 wall balls 9/6
  • Skill/Strength

    • accumulate 3min of holding an isometric pull up
  • Basic

    • snatch

Donnerstag 24/03/16

  • Skill

    • snatch
  • MetCon

    • 50-40-30-20-10
    • abmat sit ups
    • 5-10-15-20-25
    • burpee pull ups
  • Basic

    • backsquat

Freitag 25/03/16

  • MetCon

    • Open WOD 16.5
  • Basic

    • press & push press

Samstag 26/03/16

  • MetCon

    • 3 rounds of:
    • 50 double unders
    • 40 wall balls 9/6
    • 30 toes to bar
    • 20 burpees
    • 10 muscle ups
    • 4min REST
  • Basic

    • deadlift

Sonntag 27/03/2016

 

  • RESTDAY

14/03/2016 – 20/03/2016

Montag 14/03/2016

  • Strength

    • backsquat 5x4
  • MetCon

    • 4 rounds of:
    • 30 double unders
    • 15 ring dips
    • 10 chest to bar pull ups
    • 1min REST
  • Basic

    • press & push press

Dienstag 15/03/16

  • Strength

    • pendlay row 10x5
  • MetCon

    • 6min AMRAP:
    • 10 push jerks 50/32,5
    • 15 frontsquats 50/32,5
    • 20 over the bar burpees
  • Basic

    • deadlift

Mittwoch 16/03/16

  • Strength

    • push press 8,8,5,5,3,3,3
    • sots presses 5x1+3
  • MetCon

    • 2 rounds of, 1min each:
    • row for calories
    • airsquats
    • burpees
    • push ups
    • push press 20/15
    • wall balls 9/6
    • kettlebell swings 20/16
    • REST
  • Basic

    • kettlebell basics

Donnerstag 17/03/16

  • Strength

    • 3 pos snatch
  • MetCon

    • 30 muscle ups
    • 30 handstandpush ups
    • 30 ground to overhead 20/15
  • Basic

    • frontsquat

Freitag 18/03/16

  • MetCon

    • Open WOD 16.4
  • Basic

    • pull up

Samstag 19/03/16

  • MetCon I

    • 30-20-10
    • power snatch 35/25
    • hand release push ups
  • MetCon II

    • death by 10m sprint
  • Basic

    • overheadsquat

Sonntag 20/03/2016

  • Skill

    • handstand / walk
    • kipping handstand push up
  • MetCon

    • 4x 400m sprints
    • 1:2 work/rest ratio
07/03/2016 – 13/03/2016

Montag 07/03/2016

  • Strength

    • backsquat 5x5
  • MetCon

    • 20min EMOM:
    • odd: 8 deadlifts @BW
    • even: 12 push ups
  • Basic

    • pull up

Dienstag 08/03/16

  • Strength

    • pull ups 10x3
  • MetCon

    • 21-15-9
    • snatch 40/27,5
    • overheadsquat 40/27,5
    • toes to bar
  • Basic

    • overheadsquat

Mittwoch 09/03/16

  • Strength

    • overheadsquat 4x15
  • MetCon

    • 3 rounds of 1min each:
    • kettlebell cleans 20/16
    • kettlebell jerks 20/16
    • kettlebell overhead lunges 20/16
    • REST
    • for each drop perform 5 burpees
  • Basic

    • push jerk
  • Achtung: die Open Gym Stunde um 19:30 h entfällt, 19:30-21:30 h Krav Maga

Donnerstag 10/03/16

  • Skill

    • snatch
  • MetCon

    • 6min AMRAP:
    • 5 power cleans 50/32,5
    • 10 pull ups
    • 15 wall balls 9/6
  • Basic

    • clean

Freitag 11/03/16

  • MetCon

    • Open WOD 16.3
  • Basic

    • snatch

Samstag 12/03/16

  • MetCon

    • tabata:
    • 4min double unders
    • 4min REST
    • 4min of jumping lunges
    • 4min REST
    • 4min of one legged burpees
    • 4min REST
    • 4min of airsquats
  • Basic

    • backsquat

Sonntag 13/03/2016

  • MetCon

    • "Annie"
    • 50-40-30-20-10
    • double unders
    • sit ups

 

  • 20min for quality:

    • handstand/walk
    • 40 pistols
29/02/2016 – 06/03/2016

Montag 29/02/2016

  • Strength

    • backsquat 4x6
  • MetCon

    • 10min AMRAP:
    • 50 double unders
    • 8 strict handstand push ups
    • 16 boxjumps
  • Basic

    • snatch

Dienstag 01/03/16

  • Strength

    • bent over row 3x10
  • MetCon

    • 5 rounds of:
    • 15 toes to bar
    • 10 snatches 40/27,5
  • Basic

    • backsquat

Mittwoch 02/03/16

  • Strength

    • kettlebell clean & jerk 3x20
  • MetCon

    • "Karen" 150 wall balls 9/6
  • Basic

    • press & push press

Donnerstag 03/03/16

  • Skill

    • hang power clean
  • MetCon

    • 27-21-15-9
    • pull ups
    • hang  power cleans 50/32,5
  • Basic

    • deadlift

Freitag 04/03/16

  • MetCon

    • Open WOD 16.2
  • Basic

    • kettlebell basics

Samstag 05/03/16

  • MetCon

    • 25 burpees
    • 25 power cleans 60/40
    • 25 burpees
    • 5min REST
    • 20 burpees
    • 20 power cleans 60/40
    • 20 burpees
    • start workout with 5 wall balls 9/6
    • then repeat EMOM
  • Basic

    • frontsquat

 

Sonntag 06/03/2016

  • MetCon

    • "Daniel"
    • 50 pull ups
    • 400m run
    • 21 thruster 43/30
    • 800m run
    • 21 thruster 43/30
    • 400m run
    • 50 pull ups
22/02/2016 – 28/02/2016

Montag 22/02/2016

  • Strength

    • backsquat 3x8
  • MetCon

    • CrossFit Games Open Wod 12.1
    • 7min AMRAP:
    • burpees
  • Basic

    • kettlebell basics

Dienstag 23/02/16

  • Strength

    • pull ups 10x3
  • MetCon

    • 8min AMRAP:
    • 6 hang power snatch 40/30
    • 12 hand release burpees
  • Basic

    • frontsquat

Mittwoch 24/02/16

  • Strength

    • double kettlebell swings 4x20
  • MetCon

    • 50-40-30-20-10
    • double unders
    • airsquats
    • abmat sit ups
  • Basic

    • pull ups

Donnerstag 25/02/16

  • Skill

    • kipping handstand push up
  • Strength

    • 10min EMOM:
    • 6 power snatch
  • MetCon

    • 3 rounds of:
    • 15 handstand push ups
    • 20 pistols
  • Basic

    • overheadsquat

Freitag 26/02/16

  • MetCon

    • CrossFit Games Open Wod 16.1
  • Basic

    • push jerk

Samstag 27/02/16

  • MetCon I

    • 20min EMOM:
    • odd: 30sec max kettlebell swings 20/16
    • even: 8 pull ups
  • MetCon II

    • 500m row
  • Basic

    • clean

Sonntag 28/02/2016

  • Achtung: CPR Teamworkout von 11:00 - 13:00 Uhr, die 11:00 Uhr Stunde und Open Gym entfallen.

  • MetCon

    • 3 rounds of:
    • 560m run
    • 30 pull ups
    • 30m handstand walk
    • 30 goblet squats 20/16
15/02/2016 – 21/02/2016

Montag 15/02/2016

  • Strength

    • frontsquat 3x10
  • MetCon

    • 4 rounds of:
    • 10 strict handstand push ups
    • 40 double unders
  • Midline

    • 10 rounds of:
    • 20sec hollow rock hold
    • 20sec superman hold
  • Basic

    • push jerk

Dienstag 16/02/16

  • Strength

    • bent over row 3x10
  • MetCon

    • 8min AMRAP:
    • 3 pull ups
    • 3 snatches 40/30
    • 6 pull ups
    • 6 snatches 40/30
    • 9 pull ups
    • 9 snatches 40/30
    • and so on...
  • Basic

    • clean

Mittwoch 17/02/16

  • Kettlebell-Complex

    • 5 rounds, not for time of:
    • 5 one handed swings
    • 5 snatches
    • 5 cleans
    • 5 frontsquats
    • 5 jerks
    • left, then right
  • Midline

    • windmill 3x8 each side
  • Basic

    • snatch

Donnerstag 18/02/16

  • Skill

    • snatch
  • Strength

    • snatch grip deadlift 5x5
  • MetCon

    • 10-9-8-7-6-5-4-3-2-1
    • pull ups
    • push ups
  • Basic

    • backsquat

Freitag 19/02/16

  • Strength

    • floorpress 5x10
  • MetCon

    • 5 rounds of:
    • 20 frontsquats 50/35
    • 20 chest to bar pull ups
  • Basic

    • press & push press

Samstag 20/02/16

  • MetCon

    • 400m run
    • 25 burpees
    • 25 box jumps
    • 25 overheadsquats 40/30
    • 5min REST
    • 400m run
    • 20 burpees
    • 20 box jumps
    • 20 overheadsquats 40/30
    • 5min REST
    • 400m run
    • 15 burpees
    • 15 box jumps
    • 15 overheadsquats 40/30
  • Basic

    • deadlift

Sonntag 21/02/2016

  • MetCon

    • 30min EMOM:
    • odd: 10 kettlebell swings 24/16
    • even: 10 push ups
  • Strength

    • 10 rounds, not for time of:
    • 5 strict pull ups
    • 15sec L-Sit hold
08/02/2016 – 14/02/2016

Montag 08/02/2016

  • Skill

    • butterfly pull ups
  • Strength

    • backsquats 3x5 @31X1
  • MetCon

    • 8min AMRAP:
    • 10m handstandwalk
    • 20 kettlebell thruster 24/16
    • 10 kettlebell sntach 24/16
  • Basic

    • backsquat

Dienstag 09/02/16

  • Strength

    • pull ups 10x3
  • MetCon

    • 5 rounds of:
    • 20 sit ups
    • 16 deadlifts 40/30
    • 12 hang power cleans 40/30
    • 8 shoulder to overhead 40/30
  • Basic

    • press & push press

Mittwoch 10/02/16

  • Achtung! 19:30 Uhr: Krav Maga - Open Gym entfällt!
     

  • Strength I

    • shoulder press 5x10
  • MetCon

    • death by frontsquat 40/30
  • Strength II

    • 3min farmers hold
  • Basic

    • deadlift

Donnerstag 11/02/16

  • Strength

    • ring dips 5x10
  • Complex

    • bear complex 5x7
    • power clean
    • frontsquat
    • push press
    • backsquat
    • push press
  • Basic

    • kettlebell basics

Freitag 12/02/16

  • MetCon

    • "Mary"
    • 20min AMRAP:
    • 5 handstand push ups
    • 10 pistols
    • 15 pull ups
  • Basic

    • frontsquat

Samstag 13/02/16

  • Strength/Endurance

    • 4 sets of 20-30 wall balls
  • MetCon

    • 3min, 3 rounds of:
    • 9 thruster 42,5/30
    • 9 pull ups
    • 90sec REST
    • 3min, 3 rounds of:
    • 12 thruster 42,5/30
    • 12 pull ups
    • 90sec REST
    • 3min, 3 rounds of:
    • 15 thruster 42,5/30
    • 15 pull ups
    • 90sec REST
    • 21-15-9
    • thruster 42,5/30
    • pull ups
  • Basic

    • overheadsquat

Sonntag 14/02/2016

  • MetCon

    • "Murph"
    • 1mile run
    • 100 pull ups
    • 200 push ups
    • 300 airsquats
    • 1mile run
01/02/2016 – 07/02/2016

Montag 01/02/2016

  • Skill

    • handstand walk
  • MetCon

    • 20min EMOM:
    • odd: 10 frontsquats @2/3BW
    • even: 15 push ups
  • Basic

    • frontsquat

Dienstag 02/02/16

  • Complex

    • 1 hang power snatch
    • 1 power snatch
    • 1 snatch
    • 2 overheadsquats
  • MetCon

    • 6min AMRAP:
    • 8 strict pull ups
    • 16 hand release push ups
  • Basic

    • pull up

Mittwoch 03/02/16

  • Strength I

    • alternating kettlebell press 3x20
  • MetCon

    • 5 rounds of:
    • 20m walking lunges
    • 20 kettlebell clean & jerks 20/16
  • Strength II

    • 3x60sec deadhang
  • Basic

    • overheadsquat

Donnerstag 04/02/16

  • Strength

    • one leg deadlifts 3x15
  • MetCon

    • 16min EMOM:
    • odd: 10 hang power snatches 40/30
    • even: 10 wall balls 9/6
  • Basic 

    • push jerk

Freitag 05/02/16

  • Strength

    • superset bent over row & floorpress 6x6
  • MetCon

    • 12 min AMRAP:
    • 30 airsquats
    • 2 rope climbs
  • Basic

    • clean

Samstag 06/02/16

  • MetCon

    • 6min AMRAP:
    • 20 thruster 30/20
    • 60 double unders
    • 5min REST
    • 6min AMRAP:
    • 20 wall balls 9/6
    • 60 double unders
    • 5min REST
    • 6min AMRAP:
    • 20 frontsquats 30/20
    • 60 double unders
  • Basic

    • snatch

Sonntag 07/02/2016

  • MetCon

    • "Nancy"
    • 5 rounds of:
    • 400m run
    • 15 overheadsquats 42,5/30
25/01/2016 – 31/01/2016

Montag 25/01/2016

  • Skill

    • strict handstand push up
  • Strength

    • backsquat pyramide 9-6-4-2-4-6-9
  • MetCon

    • 6min AMRAP:
    • 10 strict handstand push ups
    • 20 kettlebell cleans 20/16
    • 20 kettlebell frontsquats 20/16
  • Basic

    • clean

Dienstag 26/01/16

  • Strength

    • bent over row 3x8
  • MetCon

    • 40 hang power cleans 50/35
    • 40 frontsquats 50/35
    • 40 hand release burpee
  • Basic

    • snatch

Mittwoch 27/01/16

  • Strength

    • turkish get up
  • MetCon

    • 5 2min rounds of:
    • 5 pull ups
    • 180m shuttle sprint
    • AMRAP thrusters 40/30
    • 3min REST between rounds
  • Basic

    • backsquat

Donnerstag 28/01/16

  • Strength

    • block pulls 5x5
  • MetCon

    • 12min EMOM:
    • odd: 10 overheadsquats 30/20
    • even: 10 over the bar burpees
  • Basic

    • press & push press

Freitag 29/01/16

  • Strength

    • superset pull ups & dips 6x6
  • MetCon

    • 12 min AMRAP:
    • wall balls 9/6
  • Basic

    • deadlift

Samstag 30/01/16

  • MetCon

    • tabata:
    • push press 20/15
    • burpees
    • double unders
    • sit ups
  • Basic

    • kettlebell-basics

Sonntag 31/01/2016

  • MetCon

    • 50 burpees
    • 50 thruster 30/20
    • 50 toes to bar
    • 50 wall balls 9/6
    • 50 pull ups
    • 50 push ups
    • 50 box jumps
    • 50 double unders
18/01/2016 – 24/01/2016

Montag 18/01/2016

  • Skill

    • handstand walk
  • Strength

    • frontsquat 5x5
  • MetCon

    • 4min AMRAP:
    • 10 shoulder to overhead 30/20
    • 10 pull ups
    • 10 sit ups
  • Basic

    • deadlift

Dienstag 19/01/16

  • Strength

    • pull ups 10x3
  • MetCon

    • "Randy"
    • 75 snatches 35/25
    • 5min REST
    • 50 wall balls 9/6
  • Basic

    • kettlebell basics

Mittwoch 20/01/16

  • Strength I

    • push press 3,3,3,3
  • MetCon

    • 30-20-10
    • kettlebell clean & jerk 20/16
    • goblet squats 20/16
  • Strength II

    • farmerswalk
  • Basic

    • frontsquat

Donnerstag 21/01/16

  • Strength

    • good mornings 4x10
  • MetCon

    • 3 rounds of:
    • 16 chest to bar pull ups
    • 8 snatches 40/30
    • 8 overhead squats 40/30
  • Basic

    • pull up

Freitag 22/01/16

  • Strength

    • backsquat 3x20
  • MetCon

    • 12 min AMRAP:
    • 10m handstandwalk
    • 20 hand release push ups
    • 20 pistols
  • Basic

    • overheadsquat

Samstag 23/01/16

  • MetCon

    • 5min AMRAP:
    • 8 cleans 50/32,5
    • 20 double unders
    • 5min REST
    • 5min AMRAP:
    • 8 frontsquats 50/32,5
    • 20 double unders
    • 5min REST
    • 5min AMRAP:
    • 8 deadlifts 50/32,5
    • 20 double unders
  • Basic

    • push jerk

Sonntag 24/01/2016

  • MetCon

    • 3 rounds of:
    • 1min each excercise
    • row
    • med balls 9/6
    • airsquats
    • push press 20/15
    • burpees
    • double unders
    • lunges
    • push ups
    • sit ups
    • REST
11/01/2016 – 17/01/2016

Montag 11/01/2016

  • Strength

    • boxsquat 6x5
  • MetCon

    • 21-15-9
    • kettlebell swings 24/16
    • goblet squats 24/16
    • push ups
  • Basic

    • kettlebell

Dienstag 12/01/16

  • Strength

    • push press 5x5
  • MetCon

    • 6 rounds of:
    • 20 ground to overhead 25/15
    • 10 pull ups
    • 10 sit ups
  • Basic

    • frontsquat

Mittwoch 13/01/16

  • Skill

    • work your weakness - 20min
  • MetCon

    • 4 rounds of:
    • 1min work each station
    • snatch high pull 30/15
    • lunges 25/15
    • toes to bar
    • rest
  • Basic

    • pull ups

Donnerstag 14/01/16

  • Strength

    • ring dips 5x8
  • MetCon

    • 8min AMRAP:
    • 15 deadlifts 40/30
    • 10 cleans 40/30
    • 5 push press 40/30
  • Basic

    • overheadsquat

Freitag 15/01/16

  • Strength

    • sumodeadlifts 5x5
  • MetCon

    • 20min AMRAP:
    • 3 power cleans @60% 1RM frontsquat
    • 5 handstand push ups
    • 5 muscle ups
    • 20 double unders
  • Basic

    • clean

Samstag 16/01/16

  • Strength

    • overheadsquat 5x5
  • MetCon

    • 3 rounds of:
    • 20 overheadsquats 40/30
    • 10 chest to bar pull ups
    • 10 ring dips
  • Basic

    • backsquat

Sonntag 17/01/2016

  • MetCon

    • in teams of two:
    • 200 airsquats
    • 200 kettlebell swings 24/16
    • 200 burpees
04/01/2016 – 10/01/2016

Montag 04/01/2016

  • Strength
    • backsquat 3x3
  • MetCon
    • 6 rounds of:
    • 20 kettlebell swings 24/16
    • 5 handstand push ups
  • Basic: clean

Dienstag 05/01/16

  • Strength
    • floorpress 4x8
  • MetCon
    • 3 rounds of:
    • 60 double unders
    • 30 wall balls 9/6
    • 30 kettlebell swings 24/16
    • 30 burpee box over
  • Basic: snatch

Mittwoch 06/01/16

  • ACHTUNG: Feiertagsöffnungszeiten 10:00-12:00 Uhr
  • Strength
    • prowler push
  • MetCon
    • 10 rounds, every 2 min:
    • 180m shuttle sprint
    • 10 push ups
    • 15 airsquats

Donnerstag 07/01/16

  • Complex
    • 10 sets of:
    • 5 deadlifts
    • 5 frontsquats
    • 5 power cleans
    • 2 push press
    • pick weight for unbroken rounds
    • time 25min
  • MetCon
    • 21-15-9
    • burpees
    • airsquats
  • Basic: backsquat

Freitag 08/01/16

  • Strength
    • deadlift 5x5
  • MetCon
    • 20min EMOM:
    • odd: 10 wall balls 9/6
    • even: 10 burpees
  • Basic: press & push press

Samstag 09/01/16

  • MetCon
    • 3 rounds of:
    • 18 double unders
    • 18 thruster 45/30
    • 5min rest
    • 7 rounds of:
    • 3 rope climbs
    • 10 strict handstand push ups
    • then
    • 100 airsquats
    • Basic: deadlift

Sonntag 10/01/2016

  • MetCon
    • "Barbara"
    • 5 rounds of:
    • 20 pull ups
    • 30 push ups
    • 40 sit up
    • 50 airsquats
    • 3min REST between rounds
28/12/2015 – 03/01/2016

Montag 28/12/2015

  • Strength

    • backsquat 8x8
  • MetCon

    • 24-18-12
    • thruster 42,5/30
    • chest to bar pull ups
    • time cap 12min
  • Basic

    • frontsquat

Dienstag 29/12/15

  • Strength

    • behind the neck press 5x5
  • MetCon

    • 8 rounds of:
    • 5 handstand push ups
    • 3 muscle ups
    • 30 kettlebell swings 24/16
  • Basic

    • pull up

Mittwoch 30/12/15

  • MetCon

    • in teams of two:
    • 160 goblet squats 24/16
    • 160 push ups
    • 160 kettlebell cleans 24/16
    • 160 pull ups
    • split reps as needed
  • Basic

    • overheadsquat

Donnerstag 31/12/15

  • Achtung: Feiertagsöffnungszeiten: 10:00-12:00 Uhr

  • MetCon

    • 31 airsquats
    • 31 push ups
    • 31 sprawl tuck jumps
    • 31 double unders
    • 31 wall balls
    • 31 kettlebell clean & jerks 20/16
    • 31 kettlebell walking lunges 20/16
    • 31 kettlebell swings 20/16
    • 31 box jumps
    • 31 pull ups
    • 31 toes to bar
    • 31 burpees

Freitag 01/01/16

  • Restday

Samstag 02/01/16

  • MetCon 1

    • 15min AMRAP:
    • 25 ring dips
    • 25 push press 40/30
    • 25 frontsquats 40/30
  • MetCon 2

    • 5 rounds of:
    • 100m shuttle sprint
    • 1:1 work/rest ratio
  • Basic

    • push jerk

Sonntag 03/01/2016

  • MetCon

    • 18min EMOM:
    • min1: 30sec for max reps double unders
    • min2: 30sec for max wall balls 9/6
    • min3 :30sec for max push ups
  • Strength

    • 5 sets for unbroken reps
    • 5 strict chest to bar pull ups + max strict pull ups
21/12/2015 – 27/12/2015

Montag 21/12/2015

  • Skill

    • kipping/butterfly pull up
  • MetCon

    • 21min AMRAP
    • 5 strict handstand push ups
    • 10 box jumps
    • 20 kettlebell lunges 32/24
    • 30 goblet squats 32/24
    • 40 double under
  • Basic

    • press & push press

Dienstag 22/12/15

  • Strength

    • deadlift 20min for a heavy tripple
  • MetCon

    • 22-15-12
    • hang power clean 60/40
    • toes to bar
    • rest 5min
    • 22-15-12
    • push ups
    • pull ups
  • Basic

    • deadlift

Mittwoch 23/12/15

  • MetCon

    • earn your holidays
    • In teams of three
    • 23 rounds of
    • 12 thruster 30/20
    • 12 pull ups
    • 12 kettlebell swings 24/16
    • 12 push ups
  • Basic

    • kettlebell-basics

Donnerstag 24/12/15

  • Feiertagsöffnungszeiten

  • MetCon

    • 24min EMOM
    • even: 12 kettlebell swings 28/20
    • odd: 12 burpees

Freitag 25/12/15

  • eat - sleep - be happy

Samstag 26/12/15

  • homework

    • 100 jumping jacks
    • 100 airsquats
    • 100 push ups
    • 100 sit ups
    • 100 jumping jacks

Sonntag 27/12/2015

  • MetCon

    • 30min AMRAP:
    • 10 pistols
    • 10 wall balls 9/6
    • 10 push ups
    • 30 double unders
14/12/2015 – 20/12/2015

Montag 14/12/2015

  • Strength

    • deficit deadlift 5x5
  • MetCon

    • 30 deadlift-clean-thruster 50/35
    • 30 wall balls 9/6
    • 30 ring dips
  • Basic

    • overheadsquat

Dienstag 15/12/15

  • Strength

    • 8min EMOM: 5 thruster
  • MetCon

    • 10-9-8-7-6-5-4-3-2-1
    • strict pull ups
    • handrelease push ups
    • kettlebell-swings 24/20
  • Basic

    • push jerk

Mittwoch 16/12/15

  • Skill

    • skin the cat
  • MetCon

    • 21 thruster 42,5/30
    • 9 rope climbs
    • 15 thruster 42,5/30
    • 6 rope climbs
    • 9 thruster 42,5/30
    • 3 rope climbs
  • Basic

    • pull up

Donnerstag 17/12/15

  • Strength

    • floorpress & bent over row
    • superset 3x10
  • MetCon

    • 150 double unders
    • 150m walking lunges
    • 30m handstand walk
  • Basic

    • clean

Freitag 18/12/15

  • Strength

    • backsquat pyramide
  • MetCon

    • 2 rounds of:
    • 25 kb snatch left 20/16
    • 25 kb squats left
    • 200m suitcasecarry left
    • 25 kb snatch right 20/16
    • 25 kb squats right
    • 200m suitcasecarry right
  • Basic

    • snatch

Samstag 19/12/15

  • 12 days of christmas

    • 1 clean 60/40
    • 2 front squats 60/40
    • 3 push press 60/40
    • 4 pull ups
    • 5 toes to bar
    • 6 kettlebell swings 24/20
    • 7 wall balls 9/6
    • 8 sit ups
    • 9 deadlifts 60/40
    • 10 push ups
    • 11 burpees
    • 12 thruster 60/40
      start every round with the highest ranking exercise!
      round 3 would look like this:
      3 push press, 2 frontsquats, 1 clean
  • Basic

    • backsquat

Sonntag 20/12/2015

  • MetCon

    • in teams of 3:
    • 100 hang power snatch 40/25
    • 100 wall balls 9/6
    • 100 hang power cleans 40/25
    • 100 pull ups
    • 100 backsquats 40/25
  • Strength

    • partner glute ham raises 3x8
07/12/2015 – 13/12/2015

Montag 07/12/2015

  • Skill

  • kettlebell jerk
  • MetCon

  • 21-15-9
  • wall balls 9/6
  • hang power cleans 60/40
  • toes to bar
  • Basic

  • backsquat

Dienstag 08/12/15

  • MetCon

    • Angie
    • 100 pull ups
    • 100 push ups
    • 100 sit ups
    • 100 airsquats

Mittwoch 09/12/15

  • Strength

    • 12min EMOM: 2 strict muscle ups, or skill
  • MetCon

    • 4 rounds of:
    • kettlebell clean 24/16
    • kettlebell squat 24/16
    • kettlebell swing 24/16
    • kettlebell jerk 24/16
    • REST
    • 1min each
  • Basic

    • press + push press

Donnerstag 10/12/15

  • Strength

    • 10min EMOM: 10 frontsquats
  • MetCon

    • in teams of two:
    • 120 thruster 20/15
    • 120 sit ups
    • 120 double under
    • 120 burpees
    • max 5 reps at a time
  • Basic

    • deadlift

Freitag 11/12/15

  • Strength

    • turkish get up 3RM
  • Complex

    • 5 sets, not for time
    • 5 power cleans
    • 5 push jerks
    • 5 back squats
    • 5 deadlifts
    • 2min rest between sets
    • pick weight for unbroken reps each set
    • 10 burpees for every break
  • Basic

    • kettlebell-basics

Samstag 12/12/15

  • MetCon

    • Elizabeth
    • 21-15-9
    • clean 60/40
    • ring dips
    • 5min REST
    • Cindy
    • 20min AMRAP
    • 5 pull ups
    • 10 push ups
    • 15 airsquats
    • time cap 40min
  • Basic

    • frontsquat

Sonntag 13/12/2015

  • Strength

    • weighted pull ups 10x3
  • MetCon

    • tabata:
    • push press 20/15
    • airsquats
    • sit ups
    • kb-swings 20/16

 

30/11/2015 – 06/12/2015

Montag 30/11/2015

  • Gymnastics

    • ring push ups 3x10
    • archer push ups 3x10
  • MetCon

    • 8min AMRAP:
    • 5 frontsquats @BW
    • 5 bar muscle ups
    • 10 toes to bar
  • Basic

    • frontsquat

Dienstag 01/12/15

  • Strength

    • romanian deadlift 3x10
  • MetCon

    • 20min AMRAP:
    • 1 rope climb
    • 5 muscle ups
    • 10 push ups
    • 30 ground to overhead 20/10
  • Basic

    •  pull  up

Mittwoch 02/12/15

  • MetCon

    • 5 rounds of:
    • 30 wall balls 9/6
    • 30 power snatch 40/20
    • 30 sit ups
  • Basic

    • overheadsquat

Donnerstag 03/12/15

  • MetCon

    • 30 deadlifts 60/40
    • 30 handstand push ups
    • 20 deadlifts 80/55
    • 20 handstand push ups
    • 10 deadlifts 100/67,5
    • 10 handstand push ups
    • 5 deadlifts 120/80
    • 5 handstand push ups
  • Basic

    • push jerk

Freitag 04/12/15

  • Strength

    • double kettlebell swings 3x15
  • MetCon

    • 5 rounds of:
    • 10 snatch pulls 40/30
    • 10 knee to ellbow
    • 5 pull ups
  • Basic

    • clean

Samstag 05/12/15

  • MetCon

    • "Filthy Fifty"
    • 50 box jumps
    • 50 jumping pull-ups
    • 50 kettlebell swings 24/16
    • 50 walking lunges
    • 50 knees to elbows
    • 50 push press 20/15
    • 50 good mornings 20/15
    • 50 wall balls 9/6
    • 50 burpees
    • 50 double unders
  • Basic

    • snatch

Sonntag 06/12/2015

  • MetCon

    • "Fran"
    • 21-15-9
    • thruster 42,5/30
    • pull ups
  • Recovery

    • 1 mile run
23/11/2015 – 29/11/2015

Montag 23/11/2015

  • Speedwork

    • snatch pulls 5x3
    • speed squats 5x3 @30% 1RM
  • MetCon

    • Annie
    • 50-40-30-20-10
    • double unders
    • sit ups
  • Basic

    • push jerk

Dienstag 24/11/15

  • Strength

    • alternating kettlebell floorpress 3x20
  • MetCon

    • in teams of two:
    • 120 push ups
    • 100 pull ups
    • 180 kettlebell swings 24/16
  • Basic

    • clean

Mittwoch 25/11/15

  • Strength

    • rope climbs 10x1
  • MetCon

    • 6 rounds of:
    • 20 wallballs 9/6
    • 50 double unders
  • Basic

    • snatch

Donnerstag 26/11/15

  • Strength

    • snatch grip deadlift 5x5
  • MetCon

    • 30-20-10
    • thrusters 42,5/30
    • knee to elbow
  • Basic

    • backsquat

Freitag 27/11/15

  • MetCon

    • 50 frontsquats 50/35
    • 50 hand release push ups
    • 50 wall balls
  • Skill

    • 15min for quality:
    • 5 rope climbs
    • 20 pistols/each leg
    • 30sec ring support
    • 1min plank
  • Basic

    • press & push press

Samstag 28/11/15

  • MetCon

    • in teams of two:
    • 80 hang to overhead 40
    • 80 alternating push ups
    • 160 alternating burpees
  • Basic

    • deadlift

Sonntag 29/11/2015

  • MetCon

    • Nate
    • 20min AMRAP
    • 2 muscle ups
    • 4 handstand push ups
    • 8 kettlebell swings 32/24
16/11/2015 – 22/11/2015

Montag 16/11/2015

  • Strength

    • overheadsquat 3 RM
  • MetCon

    • 12min AMRAP:
    • 2 handstand push ups
    • 2 chest to bar pull ups
    • 4 handstand push ups
    • 4 chest to bar pull ups
  • Basic

    • press & push press

Dienstag 17/11/15

  • Strength

    • push press 10x3
  • MetCon

    • 6 rounds of:
    • 4 power snatch 60/40
    • 10 box jumps
  • Basic

    • deadlift

Mittwoch 18/11/15

  • MetCon

    • 100 double unders
    • 30 burpees
    • 100 double unders
    • 30 push ups
    • 100 double unders
    • 30 pull ups
    • 100 double unders
    • 30 airsquats
  • Basic

    • kettlebell basics

Donnerstag 19/11/15

  • Strength

    • clean 4x2
  • MetCon

    • 21-15-9
    • kettlebell thruster 20/12
    • double kettlebell swings 20/12
    • time cap 10min
  • Basic

    • front squat

Freitag 20/11/15

  • Strength

    • dips 5x10
  • MetCon

    • 12min AMRAP:
    • 12 thruster 60/40
    • 35 double unders
  • Basic

    • pull up

 

Samstag 21/11/15

  • MetCon

    • 3 rounds of:
    • 400m run
    • 10 clean and jerk 55/35
    • 5min REST
    • 3 rounds of:
    • 40 double unders
    • 10 overheadsquats 45/30
    • 5min REST
    • 21-15-9
    • push ups
    • pull ups
  • Basic

    • overheadsquat

Sonntag 22/11/2015

  • MetCon

    • 50 double unders
    • 50 push press 40/30
    • 50 hang power cleans 40/30
    • 50 box jumps
    • 50 push ups
    • 50 double unders
  • Strength

    • prowler push
09/11/2015 – 15/11/2015

Montag 09/11/2015

  • MetCon

    • 30-20-10-20-30
    • burpees
    • goblet squats 16/12
    • sit ups
  • Basic

    • pull up

Dienstag 10/11/15

  • Strength

    • backsquat 15min for a heavy tripple
  • MetCon

    • 5 rounds of:
    • 5 bar muscle ups
    • 5 strict handstand push ups
    • no rest
    • 100 double unders
  • Basic

    • overhead squat

Mittwoch 11/11/15

  • MetCon

    • 30min EMOM:
    • even: 3 cleans @50% 1RM frontsquat
    • odd: 10 burpees over the bar
  • Basic

    • push jerk

 

Donnerstag 12/11/15

  • Strength

    • deadlift 20min for a heavy double
  • MetCon

    • 40 airsquats
    • 40 toes to bar
    • 40 wallballs 9/6
    • 40 lunges
  • Basic

    • clean

 

Freitag 13/11/15

  • Strength

    • snatch 6x3
  • MetCon

    • 5 rounds of:
    • 10 hang clean 50/30
    • 15 pull ups
  • Basic

    • snatch

Samstag 14/11/15

  • MetCon

    • 20min AMRAP:
    • 5 cleans 50/35
    • 10 shoulder to overhead 50/35
    • 15 deadlift 50/35
    • 20 burpees
    • 25 double unders
  • Basic

    • backsquat

Sonntag 15/11/2015

  • MetCon

    • 50-40-30-20-10
    • double unders
    • wall balls 9/6
    • sit ups
02/11/2015 – 08/11/2015

Montag 02/11/2015

  • MetCon

    • 5 rounds of: 1min max reps each
    • goblet squats 20/12
    • push ups
    • kettlebell swings 20/12
    • toes to bar
    • rest
  • Basic

    • snatch

Dienstag 03/11/15

  • Strength

    • backsquat 15min to work up to 5 heavy reps
  • Gymnastics

    • 5x30sec - each exercise
    • hollow rock
    • ring support hold
    • superman
    • pull up hold (top position)
  • Basic

    • backsquat

Mittwoch 04/11/15

  • StrengthCon

    • 6 rounds of:
    • 6 cluster 60/40
    • 6 frontsquats 60/40
    • 6 push press 60/40
    • 6 backsqauts 60/40
    • 2min rest between rounds
  • Basic

    • press + push press

Donnerstag 05/11/15

  • Strength

    • overheadsquat 10x4 @2010
  • MetCon

    • 12min AMRAP:
    • 24 box jumps
    • 12 sit ups
    • 6 handstand push ups
  • Basic

    • deadlift

Freitag 06/11/15

  • MetCon

    • 5 2min rounds of:
    • 5 pull ups
    • 120m shuttle sprint
    • AMRAP thrusters 40/30
    • 3min REST between rounds
  • Basic

    • kettlebell-basics

Samstag 07/11/15

  • MetCon

    • Team "Chelsea"
    • 50min EMOM:
    • 5 pull ups
    • 10 push ups
    • 15 airsquats
    • alternate minutes between partners
  • Basic

    • frontsquat

Sonntag 08/11/2015

  • MetCon

    • 2 rounds of:
    • 21-15-9
    • power cleans 50/30
    • pull ups
    • burpees
26/10/2015 – 01/11/2015

Montag 26/10/2015

  • MetCon

    • 5 rounds of:
    • 100 double unders
    • 10 floorpress 80/55
    • 10 strict chest to bar pull ups
  • Feiertagsöffnungszeiten: 10:00-12:00 Uhr (keine Basic-Stunde)

Dienstag 27/10/15

  • Strength

    • 5x3 speedsquats @30-40% 1RM
  • MetCon

    • 21-15-9
    • box jumps
    • sit ups
  • Basic

    • frontsquat

 

Mittwoch 28/10/15

  • MetCon

    • 50 ground to overhead 20/15
    • 50 ring dips
    • 100 burpees
  • Basic

    • pull up

Donnerstag 29/10/15

  • Strength

    • snatchcomplex
    • 1 powersnatch - 1 snatch - 2 overheadsquats
  • MetCon

    • death by 10m sprint
  • Basic

    • overheadsquat

Freitag 30/10/15

  • MetCon

    • 7min AMRAP:
    • 2-4-6-8-…
    • deadlifts 80/55
    • strict handstand push ups
    • 5min REST
    • 7min AMRAP:
    • 2-4-6-8-…
    • powercleans 50/35
    • pistols
  • Basic

    • push jerk

Samstag 31/10/15

  • MetCon

    • 6 rounds of:
    • 10 thruster 60/40
    • 15 toes to bar
    • 20 double under
    • no rest
    • 100 burpees
  • Basic

    • clean

Sonntag 01/11/2015

geschlossen 

19/10/2015 – 25/10/2015

Montag 19/10/2015

  • Strength

    • sled pull
  • MetCon

    • 20min AMRAP:
    • 2 power clean @60% 1RM frontsquat
    • 6 handstand push ups
    • 30 double under
  • Basic

    • clean

Dienstag 20/10/15

  • Strength

    • deadlift 1RM
  • MetCon

    • 4 rounds of:
    • 10 sprawl tuck jumps
    • 10 airsquats
  • Basic

    • snatch

Mittwoch 21/10/15

  • Skill

    • handstand
  • MetCon

    • 20min EMOM:
    • even: 10 double kettlebell swing 24/16
    • odd: 10 toes to bar
  • Basic

    • backsquat

Donnerstag 22/10/15

  • Strength

    • frontsquat / shoulderpress 1RM
  • Basic

    • press / push press

Freitag 23/10/15

  • Strength

    • dips 10x5 weighted or 10xAMRAP (max 10)
  • MetCon

    • 3 rounds of:
    • 21 wallball shots 9/6
    • 15 pull ups
    • 9 handstand push ups
  • Basic

    • deadlift

Samstag 24/10/15

  • MetCon

    • 5 rounds of:
    • 5 strict muscle up
    • 5 cleans @50% 1RM frontsquat
    • 5min REST
    • 5 rounds of:
    • 30 airsquats
    • 30 sit ups
    • no REST
    • 100 double under
  • Basic

    • kettlebell basics

Sonntag 25/10/2015

  • MetCon

    • in teams of two:
    • 160 burpees
    • 140 pull ups
    • 120 airsquats
    • 100 push ups
12/10/2015 – 18/10/2015

Montag 12/10/2015

  • Strength

    • overheadsquat 5x8
  • MetCon

    • 12min AMRAP:
    • 10 deadlifts 80/55
    • 20 wall balls 9/6
  • Basic

    • deadlift

Dienstag 13/10/15

  • Skill / Strength

    • muscle up
  • MetCon

    • "Angie"
    • 100 pull ups
    • 100 push ups
    • 100 airsquats
    • 100 sit ups
  • Basic

    • kettlebell basics

Mittwoch 14/10/15

  • Strength

    • pause frontsquats 5x3
  • MetCon

    • 21-15-9
    • handstand push ups
    • toes to bar
  • Basic

    • pull up

Donnerstag 15/10/15

  • Strength

    • pull ups 10x2
  • MetCon

    • 5 rounds of:
    • 40 double unders
    • 20 airsquats
    • 15 push ups
    • 90sec REST
  • Basic

    • frontsquat

Freitag 16/10/15

  • Strength

    • backsquat & floorpress 1RM
  • Basic

    • overheadsquat

Samstag 17/10/15

  • MetCon

    • 100 double unders
    • 20 ground to overhead 50/35
    • 30 ring dips
    • 800m run
    • 30 ring dips
    • 20 shoulder to overhead 50/35
    • 100 double unders
  • Basic

    • push jerk

Sonntag 18/10/2015

  • Jagdkommando Testung
  • Achtung! Es gibt nur eine Einheit durchgehend von 10:00-12:00 Uhr
  • gemeinsamer Start: 10:00 Uhr
05/10/2015 – 11/10/2015

Montag 05/10/2015

  • Strength

    • backsquat / floorpress
    • 10x1 @ 90%
  • MetCon

    • 10 rounds of:
    • 10 airsquats
    • 5 push ups
    • time cap 8min
  • Basic

    • overhead squat

Dienstag 06/10/15

  • Skill / Strength

    • legless rope climb 10x1 or rope climb progression
  • MetCon

    • 5 rounds of:
    • 60 double unders
    • 30 pull ups
    • 15 power clean and press 50/30
  • Basic

    • push jerk

 

Mittwoch 07/10/15

  • Strength

    • deadlift 10x1 @ 90%
    • pull ups
    • 12x3 ad weight or 12x3 negative 3'' pause at top
  • MetCon

    • 100 double kettlebell swings 20/12
    • 100 sit ups
  • Basic

    • clean

Donnerstag 08/10/15

  • MetCon

    • 20min AMRAP:
    • 18 step ups 24/16
    • 15 goblet squats 24/16
    • 12 push press 24/16
    • 9 weighted sit ups 24/16
    • 6 burpees
    • 3 handstand push ups
  • Basic

    • snatch

Freitag 09/10/15

  • Strength

    • frontsquat / shoulder press
    • 10x1 @ 90%
  • MetCon

    • 21-15-9
    • power snatch 45/30
    • over the bar burpees
  • Basic

    • backsquat

Samstag 10/10/15

  • MetCon

    • kill me fran
    • 21-15-9
    • cluster 42,5/30
    • pull ups
    • 5min REST
    • kill me karen
    • 150 wallball shots 9/6
    • for every drop/rest 5 burpees
  • Basic

    • press/push press

Sonntag 11/10/2015

  • Strength

    • bear complex 5x7
  • MetCon

    • 4min AMRAP:
    • 10 cal row
    • 10 burpees
28/09/2015 – 04/10/2015

Montag 28/09/2015

  • Strength

    • backsquat / floorpress
    • 6@80%, 5@82,5%, 4@85%, 3@87,5%, 2@90%, 1@95%
  • MetCon

    • 2 rounds of:
    • 3min AMRAP:
    • 5 power cleans 60/40
    • 30 double unders
    • 5 pull ups
    • 3min REST
  • Basic

    • backsquat

Dienstag 29/09/15

  • Skill / Strength

    • turkish get up
  • MetCon

    • in teams of two:
    • 12min AMRAP:
    • cindy - one working at a time
    • 120 kettlebell swings 24/16
    • 120 burpees
    • 120 lunges
  • Basic

    • press & pushpress

Mittwoch 30/09/15

  • Strength

    • deadlift
    • 6@80%, 5@82,5%, 4@85%, 3@87,5%, 2@90%, 1@95%
    • pull ups 10x4
  • MetCon

    • 2 min of each for max reps:
    • power snatch 40/30
    • thruster
    • power clean
    • frontsquat
    • followed by 1min of each, no rest.
    • if the barbell stops on the ground, do 10 deadlifts before continuing
  • Basic

    • deadlift

Donnerstag 01/10/15

  • Skill/Strength

    • work your weakness - 15min
  • MetCon

    • 4 rounds of:
    • 10 snatches 40/27,5
    • 400m run
  • Basic

    • kettlebell basics

Freitag 02/10/15

  • Strength

    • frontsquat / shoulder press
    • 6@80%, 5@82,5%, 4@85%, 3@87,5%, 2@90%, 1@95%
  • MetCon

    • 100 american kettlebell swings 16/12
  • Basic

    • frontsquat

Samstag 03/10/15

  • MetCon

    • 25min AMRAP:
    • 1 rope climb
    • 2 cluster @ 80% press 1RM
    • 3 clapping push ups
    • 4 push press @ 80% press 1RM
    • 5 strict pull ups
    • 6 lunges @ 80% press 1RM
  • Basic

    • pull up

Sonntag 04/10/2015

  • MetCon

    • 3 rounds of:
    • 30 deadlifts 50/32,5
    • 25 push ups
    • 20 frontsquats 50/32,5
    • 15 toes to bar
    • 10 push press 50/32,5
21/09/2015 – 27/09/2015

Montag 21/09/2015

  • Strength

    • backsquat/floorpress 2min rest between blocks
    • Block 1 - 80% 3 reps 90" rest 5 reps
    • Block 2 - 85% 3 reps 90" rest 5 reps
    • Block 3 - 90% 3 reps 90" rest 3 reps
  • MetCon

    • 3 rounds of:
    • 30 goblet squats 20/16
    • 20 toes to bar
    • 150m run
  • Basic

    • pull up

Dienstag 22/09/15

  • Skill

    • clean
  • MetCon

    • 4min max effort
    • overhead lunges 25/15
    • 3min max effort
    • push ups
    • 2min max effort
    • airsquats
    • 1min max effort
    • burpees
  • Basic

    • overheadsquat

Mittwoch 23/09/15

  • Strength

    • deadlift 2min rest between blocks
    • Block 1 - 80% 3 reps 90" rest 5 reps
    • Block 2 - 85% 3 reps 90" rest 5 reps
    • Block 3 - 90% 3 reps 90" rest 3 reps
    • pull ups 3x8
  • MetCon

    • 15min AMRAP:
    • 5 thruster 30/20
    • 5 pull ups
    • 10 thruster 30/20
    • 10 pull ups
    • 15 thruster 30/20
    • 15 pull ups
  • Basic

    • push jerk

Donnerstag 24/09/15

  • Strength

    • frontsquat/shoulder press 2min rest between blocks
    • Block 1 - 80% 3 reps 90" rest 5 reps
    • Block 2 - 85% 3 reps 90" rest 5 reps
    • Block 3 - 90% 3 reps 90" rest 3 reps
  • MetCon

    • 40-30-20-10
    • hand release push ups
    • deadlifts 60/40
  • Basic

    • sumodeadlift

 

Freitag 25/09/15

  • skill

    • handstand walk
  • MetCon

    • 100 double unders
    • 20m handstand walk
    • 40 hang to overhead 30/20
    • 20m handstand walk
    • 30 hang to overhead 30/20
    • 20m handstand walk
    • 20 hang to overhead 30/20
    • 100 double unders
  • Basic

    • clean

Samstag 26/09/15

  • MetCon

    • 400m run with medball 9/6
    • 30 push jerks 50/32,5
    • 400m run with medball 9/6
    • 30 hang power cleans 50/32,5
    • 400m run with medball 9/6
    • 30 deadlifts 50/32,5
    • 400m run with medball 9/6
  • Basic

    • Snatch

Sonntag 27/09/2015

  • MetCon

    • in teams of three complete
    • 400m run
    • 210 goblet squats 28/24
    • 210 burpees
    • 210 push ups
    • 210 pull ups
    • 400m run
    • max 10 reps each
14/09/2015 – 20/09/2015

Montag 14/09/2015

  • Strength

    • backsquat/floorpress 2min rest between blocks
    • Block 1 - 75% 3 reps 90" rest 5 reps
    • Block 2 - 80% 3 reps 90" rest 5 reps
    • Block 3 - 85% 3 reps 90" rest 5 reps
  • MetCon

    • 12min AMRAP:
    • 40 double unders
    • 12 push jerks 50/30
    • 12 burpees
  • Basic

    • snatch

Dienstag 15/09/15

  • Skill

    • snatch
  • MetCon

    • 21-15-9
    • double kettlebell swings 24/16
    • sit ups
  • Basic

    • backsquat

Mittwoch 16/09/15

  • Strength

    • deadlift/pull ups 2min rest between blocks
    • Block 1 - 75% 3 reps 90" rest 5 reps
    • Block 2 - 80% 3 reps 90" rest 5 reps
    • Block 3 - 85% 3 reps 90" rest 5 reps
  • MetCon

    • "Half Cindy"
    • 10min AMRAP:
    • 5 pull ups
    • 10 push ups
    • 15 airsquats
  • Basic

    • press & push press

Donnerstag 17/09/15

  • MetCon

    • in teams of two complete:
    • 5 rounds of:
    • 20 thruster 30/20
    • 20 burpees
    • 20 push press 30/20
    • 20 sit ups
    • 20 lunges 30/20
    • max 5 reps at a time
  • Basic

    • deadlift

Freitag 18/09/15

  • Strength

    • frontsquat/shoulder press 2min rest between blocks
    • Block 1 - 75% 3 reps 90" rest 5 reps
    • Block 2 - 80% 3 reps 90" rest 5 reps
    • Block 3 - 85% 3 reps 90" rest 5 reps
  • MetCon

    • 12min EMOM:
    • 3 hang power snatch 50/30
    • 3 overheadsquats 50/30
  • Basic

    • kettlebell-basics

Samstag 19/09/15

  • MetCon

    • 1-2-3-4-5-6-7-8-9-10
    • push ups
    • pull ups
    • 10 front rack lunges 50/30 after each round
    • 5min REST
    • 20-40-60-80
    • double unders
    • 80-60-40-20
    • airsquats
    • for every break perform 5 burpees
    • time cap 45min
  • Basic

    • frontsquat

Sonntag 20/09/2015

  • MetCon

    • 20min AMRAP:
    • 30 overhead walking lunges 15/10
    • 30 ground to overhead 15/10
    • 30 wall balls 9/6
    • 400m run
  • Strength

    • 30m heavy prowler push
07/09/2015 – 13/09/2015

Montag 07/09/2015

  • MetCon

    • 7min AMRAP
    • 20 toes to bar
    • 20 kettlebell swings 24/16
    • 3min REST
    • 7min AMRAP
    • 10 goblet squats 24/16
    • 1 rope climb
    • 3min REST
    • 7min AMRAP
    • 3 muscle up
    • 5 handstand push ups
  • Basic

    • frontsquat

Dienstag 08/09/15

  • Strength

    • bulgarian split squats 3x8
    • MetCon
    • 20min EMOM
    • 1 muscle up
    • 2 handstand push ups
    • 3 burpees
  • Basic

    • pull up

Mittwoch 09/09/15

  • Strength

    • bent over row 5x5
  • MetCon

    • 5 rounds of:
    • 5 hang power cleans 60/40
    • 5 front squats 60/40
    • 5 push press 60/40
    • 5 thruster 60/40
  • Basic

    • overheadsquat

Donnerstag 10/09/15

  • Strength

    • dips 3x10
  • MetCon

    • 100 airsquats
    • 1mile run
    • 100 double unders
    • 1 mile run
  • Basic

    • push jerk

Freitag 11/09/15

  • Strength

    • romanian deadlift 4x8
  • MetCon

    • "Barbara"
    • 5 rounds of:
    • 20 pull ups
    • 30 push ups
    • 40 sit ups
    • 50 airsquats
  • Basic

    • sumodeadlift

Samstag 12/09/15

  • MetCon
  • Mini Games
  • CrossFit Open WOD 11.1
  • 5min REST
  • CrossFit Open WOD 12.1
  • 5min REST
  • CrossFit Open WOD 13.3
  • Basic
  • clean

Sonntag 13/09/2015

  • MetCon
  • "Macho Man"
  • EMOM for as long as possible:
  • 3 power cleans 70/52,5
  • 3 front squats 70/52,5
  • 3 push jerks 70/52,5
31/08/2015 – 06/09/2015

Montag 31/08/2015

 

  • Strength

    • backsquat & floorpress
    • 10@67,5%, 8@77,5%, 6@82,5%, AMRAP@50%
  • MetCon

    • 21-15-9
    • wall balls 9/6
    • burpees
  • Basic

    • clean

Dienstag 01/09/15

  • Strength

    • overheadsquat 10x3 (3 seconds pause in bottom position)
  • MetCon

    • 4 rounds of:
    • 20 pistols
    • 20 push ups
    • 20 pull ups
    • 20 double unders
  • Basic

    • snatch

Mittwoch 02/09/15

  • Strength

    • deadlift 10@67,5%, 8@77,5%, 6@82,5%, AMRAP@50%
    • pull ups 5x8, or 5x30sec pull up hold
  • MetCon

    • 60 kettlebell swings 24/16
    • 40 kettlebell clean and jerk 24/16
    • 20 kettlebell snatch 24/16
  • Basic

    • backsquat

Donnerstag 03/09/15

  • Strength/Skill

    • work your weakness - 15min
  • MetCon

    • 10 rounds of:
    • 150m run
    • 3 clean and jerk 60/40
    • 12 toes to bar
  • Basic

    • press & push press

Freitag 04/09/15

  • Strength

    • frontsquat & shoulderpress
    • 10@67,5%, 8@77,5%, 6@82,5%, AMRAP@50%
  • MetCon

    • 10min EMOM:
    • 10 thruster 30/20
  • Basic

    • deadlift

Samstag 05/09/15

  • Skill

    • rope climb
  • MetCon

    • 50-40-30-20-10
    • walking lunges
    • push ups
  • Basic

    • kettlebell basics

Sonntag 06/09/2015

  • MetCon

    • 30min AMRAP:
    • 30 wall balls 9/6
    • 30 pull ups
    • 30 sit ups
    • 800m run
24/08/2015 – 30/08/2015

Montag 24/08/2015

  • Strength

    • backsquat & floorpress
    • 10@65%, 8@75%, 6@80%, AMRAP@50%
  • MetCon

    • death by kettlebell clean 28/20 (time cap 20min)
    • if you miss a round continue with burpees until 20min are over
  • Basic

    • deadlift

Dienstag 25/08/15

  • Strength

    • 10min EMOM: 3 strict handstand push ups
  • MetCon

    • 5 rounds of:
    • 20 kettlebell snatch 24/16
    • 20 toes to bar
    • 20 double unders
  • Basic

    • kettlebell basics

Mittwoch 26/08/15

  • Strength

    • A: deadlift 10@65%, 8@75%, 6@80%, AMRAP@50%
    • B: pull ups 5x6 ad weight
  • MetCon

    • 7 rounds of:
    • 7 push press 60/40
    • 14 strict dips
  • Basic

    • frontsquat

Donnerstag 27/08/15

  • Strength

    • work your weakness - 15min
  • MetCon

    • 50 pull ups
    • 50 wall balls 9/6
    • 50 double unders
    • 50 burpees
    • 50 box jumps
  • Basic

    • overheadsquat

Freitag 28/08/15

  • Strength

    • frontsquat & shoulderpress
    • 10@65%, 8@75%, 6@80%, AMRAP@50%
  • MetCon

    • fight gone bad style, 3 rounds of 1min work:
    • kettlebell swings 24/16
    • push ups
    • power snatch 20/15
    • jumping jacks
    • REST
  • Basic

    • push jerk

Samstag 29/08/15

  • MetCon

    • 30 power clean and power jerk 60/40
    • 20 muscle ups
    • 20 hang power clean and power jerk 50/30
    • 10 bar muscle ups
    • 10 clean and split jerk 40/30
    • 5 strict muscle ups
    • 5min REST
    • 200 double unders
    • 5min REST
    • 5min AMRAP:
    • 10 airsquats
    • 10 sit ups
  • Basic

    • sumo deadlift

Sonntag 30/08/2015

  • MetCon

    • Jagdkommando Testung
    • Achtung! Es gibt nur eine Einheit durchgehend von 10:00-12:00 Uhr
    • gemeinsamer Start: 10:00 Uhr
17/08/2015 – 23/08/2015

Montag 17/08/2015

Achtung: die 10:00 Uhr Stunde entfällt, dafür gibt es Open Gym

Strength

  • backsquat & floorpress
    • 10@62,5%, 8@72,5%, 6@77,5%, AMRAP@50%

MetCon

  • 200 unbroken kettlebell swings 20/16
  • for every rest perform 10 burpees

Midline

  • 100 sit ups

Basic

  • push jerk

Dienstag 18/08/15

Strength

  • handstand & handstandwalk

MetCon

  • 10 rounds
    • 150m run
    • 15 box jumps
    • 15 push ups

Basic

  • sumo deadlift

Mittwoch 19/08/15

Strength

  • A: deadlift 10@62,5%, 8@72,5%, 6@77,5%, AMRAP@50%
  • B: pull ups 5x6

MetCon

  • 16min EMOM:
    • even: 20 kettlebell swings 24/16
    • odd: 20 double under

Basic

  • clean

Donnerstag 20/08/15

Strength

  • work your weakness - 15min

MetCon

  • 20min AMRAP:
    • 25 deadlifts 70/50
    • 2 rope climbs
    • 400m run

Basic

  • snatch

Freitag 21/08/15

Strength

  • frontsquat & shoulderpress
    • 10@62,5%, 8@72,5%, 6@77,5%, AMRAP@50%

MetCon

  • 1120m run
  • 60 thruster 35/25
  • 30 burpees

Basic

  • backsquat

Basic

Samstag 22/08/15

MetCon

  • 7min EMOM:
    • 3 cleans @60% frontsquat 1RM
  • 5min REST
    • 100 double under
    • 10 overhead squats 70/50
    • 80 double under
    • 15 overhead squats 60/40
    • 60 double under
    • 20 overhead squats 50/30
  • time cap 20min
  • 5min REST
  • 4min max. effort
    • Airsquats

Basic

  • press & push press

Sonntag 23/08/2015

MetCon

  • Chelsea
  • 30min EMOM:
    • 5 pull ups
    • 10 push ups
    • 15 airsquats
10/08/2015 – 16/08/2015

Montag 10/08/2015

  • Strength

    • backsquat & floorpress
    • 10@60%, 8@70%, 6@75%, AMRAP@50%
  • MetCon

    • 3x2min burpees, 3min REST
    • lowest number of reps is your score
  • Basic

    • press & push press

Dienstag 11/08/15

  • Strength

    • muscle up 10x3
    • muscle up hold 10x20 seconds
  • MetCon

    • 3 rounds of:
    • 800m run
    • 21 goblet squats 24/16
    • 15 shoulder to overhead 25/15
    • 9 handstand push ups
  • Basic

    • deadlift

Mittwoch 12/08/15

  • Strength

    • deadlift 10@60%, 8@70%, 6@75%, AMRAP@50%
    • pull ups 5x6
  • MetCon

    • 6 rounds of:
    • 20 wall balls 9/6
    • 20 toes to bar
    • time cap 15min
  • Basic

    • kettlebell- basics

Donnerstag 13/08/15

  • Strength

    • work your weakness - 15min
  • MetCon

    • 21-15-9
    • powersnatch 42,5/30
    • push ups
  • Basic

    • frontsquat

Freitag 14/08/15

  • Strength

    • frontsquat & shoulderpress
    • 10@60%, 8@70%, 6@75%, AMRAP@50%
  • MetCon

    • 30 clean & jerks 40/20
    • 30 over the bar burpees
  • Basic

    • pull up

Samstag 15/08/15

  • MetCon

    • 5min max effort
    • kettlebell swing 24/16
    • 5min REST
    • 15min AMRAP:
    • 10 pull ups
    • 10 box jumps
    • 5min REST
    • 5 rounds of:
    • 10 overhead squats 60/40
    • 20 sit ups
    • no rest
    • 1620m run
  • Basic

    • overheadsquat

Sonntag 16/08/2015

  • MetCon

    • Girls gone wild
  • Nicole

    • 20min AMRAP:
    • 400m run
    • Amrap pull ups
  • no rest
  • Annie

    • 50-40-30-20-10
    • double unders
    • sit ups
  • no rest
  • Karen

    • 150 wall balls 9/6
  • Time cap 50min
03/08/2015 – 09/08/2015

Montag 03/08/2015

  • Skill/Strength

    • dips 10x5
  • MetCon

    • Fran
    • 21-15-9
    • thruster 42,5/30
    • pull ups
    • time cap 9min
  • Midline

    • hollow rock hold 5x30sec
  • Basic

  • overheadsquat

Dienstag 04/08/15

  • MetCon

    • 10 rounds of:
    • 400m run
    • 30 airsquats
    • 20 push ups
    • 10 pull ups
  • Basic

    • push jerk

Mittwoch 05/08/15

  • Strength

    • muscle up (strict) 10x3
    • muscle up hold 10x15sec
  • MetCon

    • DT
    • 5 rounds of:
    • 12 deadlifts 70/50
    • 9 hang power cleans 70/50
    • 6 push jerks 70/50
  • Basic

    • sumodeadlift

Donnerstag 06/08/15

  • Strength

    • snatch 10x3
  • MetCon

    • 100 double unders
    • 100 kettlebell swings 24/16
    • 100 wall balls 9/6
    • 100 double unders
  • Basic

    • clean

Freitag 07/08/15

  • Strength

    • legless rope climb 6x1
  • MetCon

    • 20min EMOM:
    • even: 12 burpees
    • odd: 12 toes to bar
  • Basic

    • snatch

Samstag 08/08/15

  • MetCon

    • 400m run
    • 30 thrusters 45/30
    • 30 overhead squats 45/30
    • 30 push press 45/30
    • 400m run
    • 5min REST
    • 5 rounds of:
    • 3 cleans @ 70% of frontsquat 1RM
    • 15 push ups
  • Basic

    • backsquat

Sonntag 09/08/2015

  • MetCon

    • RJ
    • 5 rounds of:
    • 800m run
    • 5 rope climbs
    • 50 push ups
27/07/2015 – 02/08/2015

Montag 27/07/2015

  • Strength

    • A: 4x8 backsquat @75%, 3min rest
    • B: 4x8 floorpress @75%, 3min rest
  • MetCon

    • 4min AMRAP:
    • over the box burpees
  • Basic

    • snatch

Dienstag 28/07/15

  • Skill/Strength

    • turkish get up
  • MetCon

    • 4 rounds of:
    • 20 hand release push-ups
    • 30 kettlebell swings
    • 60 double unders
  • Basic

    • backsquat

Mittwoch 29/07/15

  • Strength

    • A: 4x8 deadlift @75%, 3min rest
    • B: 4x8 pull ups
  • MetCon

    • max. push ups in 2 min.
    • max. sit ups in 2min.
    • max. air squats in 2min.
  • Basic

    • deadlift

Donnerstag 30/07/15

  • Achtung: Heute entfallen alle Nachmittagsstunden!

  • Skill/Strength

    • work your weakness - 15min
  • MetCon

    • death by thrusters 35/25
  • Midline                

    • 4x20sec L-hang
  • Basic

    • kettlebell basics

Freitag 31/07/15

  • Achtung: Heute entfallen alle Nachmittagsstunden!

  • Strength

    • A: 4x8 frontsquat @75%, 3min rest
    • B: 4x8 shoulder press @75%, 3min rest
  • MetCon

    • 4 rounds of:
    • 15 ring dips
    • 15 wall balls

Samstag 01/08/15

  • MetCon

    • 50 goblet squats 20/16
    • 560m farmerswalk
    • 50 knee to elbow
  • Basic

    • pull up

Sonntag 02/08/2015

  • MetCon

    • 1 mile run
    • 100 kettlebell swings 20/16
    • 150 push ups
    • 200 airsquats
    • 1 mile run
20/07/2015 – 26/07/2015

Montag 20/07/2015

  • Strength

    • A: 6x6 backsquat @70%, 30sec rest
    • B: 6x6 floorpress @70%, 30sec rest
  • MetCon

    • 22-16-10
    • wall balls 9/6
    • push ups
  • Basic

    • frontsquat

Dienstag 21/07/15

  • Skill

    • clean
  • MetCon

    • 25 ring dips
    • 25 walking lunges with kettlebell overhead 20/16
    • 50 hand to hand swings 20/16
    • 25 walking lunges with kettlebell overhead 20/16
    • 25 ring dips
  • Basic

    • pull ups

Mittwoch 22/07/15

  • Strength

    • A: 6x6 deadlift @70%, 30sec rest
    • B: 6x6 pull ups
  • MetCon

    • 10min long cycle kettlebell clean & jerk
    • switch arms as necessary but kettlebell may not touch the floor
  • Basic

    • overheadsquat

Donnerstag 23/07/15

  • Skill/Strength

    • work your weakness - 15min
  • MetCon

    • EMOM:
    • 1 thruster 35/25
    • 3 burpees over the bar
    • add 1 rep to thruster each successive minute until failure
  • Basic

    • push jerk

Freitag 24/07/15

  • Strength

    • A: 6x6 frontsquat @70%, 30sec rest
    • B: 6x6 shoulder press @70%, 30sec rest
  • MetCon

    • "Randy"
    • 75 snatches 35/25
  • Basic

    • sumodeadlift

Samstag 25/07/15

  • MetCon

    • 5 rounds of:
    • 400m run
    • 4 rope climbs
    • 5min REST
    • 5 rounds of:
    • 5 power cleans @ 60% frontsquat 1RM
    • 15 toes to bar
    • 5min REST
    • 21-15-9
    • burpees
    • airsquats
    • (time cap20min)
  • Basic

    • clean

Sonntag 26/07/2015

  • MetCon

    • 50-40-30 kettlebell swings 20/16
    • 40-30-20 push ups
    • 30-20-10 pull ups
13/07/2015 – 19/07/2015

Montag 13/07/2015

  • Strength

    • A: 6x6 backsquat @70%, 30sec rest
    • B: 6x6 floorpress @70%, 30sec rest
  • MetCon

    • 22-16-10
    • wall balls 9/6
    • push ups
  • Basic

    • frontsquat

Dienstag 14/07/15

  • Skill

    • clean
  • MetCon

    • 25 ring dips
    • 25 walking lunges with kettlebell overhead 20/16
    • 50 hand to hand swings 20/16
    • 25 walking lunges with kettlebell overhead 20/16
    • 25 ring dips
  • Basic

    • pull ups

Mittwoch 15/07/15

  • Strength
  • A: 6x6 deadlift @70%, 30sec rest
  • B: 6x6 pull ups
  • MetCon
  • 10min long cycle kettlebell clean & jerk
  • switch arms as necessary but kettlebell may not touch the floor
  • Basic
    • overheadsquat

Donnerstag 16/07/15

Freitag 17/07/15

Samstag 18/07/15

Sonntag 19/07/2015

06/07/2015 – 12/07/2015

Montag 06/07/2015

  • Strength

    • A: 8x8 backsquat @60%, 30sec rest
    • B: 8x8 floorpress @60%, 30sec rest
  • MetCon

    • 3min AMRAP:
    • wall balls 9/6
  • Basic

    • deadlift

Dienstag 07/07/15

  • Skill

    • rope climb
  • MetCon

    • bear complex 5x7
    • power clean
    • frontsquat
    • push press
    • backsquat
    • push press
  • Basic

    • kettlebell basics

Mittwoch 08/07/15

  • Strength

    • A: 8x8 deadlift @60%, 30sec rest
    • B: 8x8 pull ups
  • MetCon

    • 9-6-3
    • thrusters 45/30
    • bar facing burpees
  • Basic

    • frontsquat

Donnerstag 09/07/15

  • Skill/Strength

    • work your weakness - 15min
  • MetCon

    • 4 rounds of:
    • 150m sprint
    • 14 box jumps
    • 7 deadlifts 140/100
  • Basic

    • overheadsquat

Freitag 10/07/15

  • Strength

    • A: 8x8 frontsquat @60%, 30sec rest
    • B: 8x8 shoulder press @60%, 30sec rest
  • MetCon

    • 6min AMRAP:
    • 15 ground to overhead 15/10
    • 20 sit ups
  • Basic

    • push jerk

Samstag 11/07/15

  • MetCon

    • 100 double unders
    • 4 rounds of:
    • 15 wall balls 9/6
    • 15 push ups
    • then:
    • 100 double unders
    • 4 rounds of:
    • 15 goblet squats 15/10
    • 16 walking overhead lunges 15/10
    • then:
    • 1600m run
  • Basic

    • sumodeadlift

Sonntag 12/07/2015

  • MetCon

    • in teams of two
    • 10 rounds, alternating:
    • 150m run
    • 13 burpees
    • 26 sit ups
29/06/2015 – 05/07/2015

Montag 29/06/2015

  • Strength

    • 6x6 zercher squats
  • MetCon

    • 4 rounds of:
    • 9 shoulder press 42,5/27,5
    • 20 wall balls 9/6
    • 40 double unders
  • Basic

    • push jerk

Dienstag 30/06/15

  • Strength

    • 5x5 pull ups -ad weight if possible
  • MetCon

    • 21-15-9
    • dips
    • kettlebell frontsquats 24/16
    • 5min REST
    • 9-15-21
    • kettlebell swings 24/16
    • burpees
  • Basic

    • sumo deadlift

Mittwoch 01/07/15

  • Strength

    • 10min EMOM: 2 hang power cleans
  • MetCon

    • 12 rounds of:
    • 150m run
    • 3 bar muscle ups
    • 10 sit ups
  • Basic

    • clean

Donnerstag 02/07/15

  • Strength

    • 3x10 dips
  • MetCon

    • "Jackie"
    • 1000m row
    • 50 thruster 20/15
    • 30 pull ups
  • Basic          

    • snatch

Freitag 03/07/15

  • Strength/Skill

    • 5x5 hack squats
  • MetCon

    • 50 hang power cleans 40/20
    • 800m run
    • 50 toes to bar
    • 800m run
  • Basic

    • backsquat

Samstag 04/07/15

  • MetCon

    • "Cindy"
    • 20min AMRAP:
    • 5 pull ups
    • 10 push ups
    • 15 air squats
  • Basic

    • press/push press

Sonntag 05/07/2015

  • MetCon

    • 3 rounds of:
    • 30 walking lunges
    • 30 cleans 30/20
    • 30 thrusters 30/20
    • 30 frontsquats 30/20
    • 30 wall balls
    • 30 push ups
22/06/2015 – 28/06/2015

Montag 22/06/2015

  • Strength

    • good mornings 5x10
  • MetCon

    • 21-15-9
    • chest to bar pull ups
    • double kettlebell cleans 28/20
  • Basic

    • press/push press

Dienstag 23/06/15

  • Strength

    • dips 5x10
  • MetCon

    • 10 rounds of:
    • 2 cleans 70/45
    • 30 double unders
  • Basic

    • kettlebell basics

Mittwoch 24/06/15

  • Strength

    • shoulder press 6x6
  • MetCon

    • 2 rounds of:
    • 1680m run
    • 30 airsquats
    • 10 muscle ups
  • Basic

    • ​deadlift

Donnerstag 25/06/15

  • Strength

    • frontsquat 10,8,6,4,2,4,6,8,10
  • MetCon

    • 12min AMRAP:
    • 40 overheadlunges 15/10
    • 30 push ups
  • Basic

    • frontsquat

Freitag 26/06/15

  • MetCon

    • 5 rounds of:
    • 10 push press 60/40
    • 20 pull ups
    • 5min REST
    • 200 double unders
    • Midline
    • 5x30sec superman
  • Basic

    • pull up

Samstag 27/06/15

  • MetCon

    • "Sally challenge"
    • backsquats 60/40
    • 7min REST
    • push ups
    • 7min REST
    • frontsquats 35/25
    • 7min REST
    • pull ups
  • Basic

    • overheadsquat

Sonntag 28/06/2015

  • MetCon

    • 3 rounds of:
    • 1 min. each
    • wall balls 9/6
    • hang power cleans 40/30
    • box jumps
    • push press 40/30
    • row for calories
    • double unders
    • REST
15/06/2015 – 21/06/2015

Montag 15/06/2015

  • Strength

    • deficit deadlift 6x5
  • MetCon

    • 10-9-8-7-6-5-6-7-8-9-10
    • toes to bar
    • dips
  • Basic

    • backsquat

Dienstag 16/06/15

  • Skill

    • kipping pull ups
  • MetCon

    • 20min AMRAP:
    • 400m run
    • 30 kettlebell snatch 28/20
    • 20 push ups
  • Basic

    • push jerk

Mittwoch 17/06/15

  • Strength

    • box squat 5x10
  • MetCon

    • 6 rounds of:
    • 6 strict handstand push ups
    • 12 chest to bar pull ups
    • 24 double unders
  • Basic

    • sumodeadlift

Donnerstag 18/06/15

  • Strength

    • push press 5x10
  • MetCon

    • 6min AMRAP:
    • 9 deadlifts 60/40
    • 6 cleans 60/40
    • 3 frontsquats 60/40
    • 3 muscle ups
  • Basic

    • clean

Freitag 19/06/15

  • Strength

    • 12min EMOM power clean x2
  • MetCon

    • 50 pistols
    • 25 handstand push ups
    • 40 pistols
    • 20 handstand push ups
    • 30 pistols
    • 15 handstand push ups
    • 20 pistols
    • 10 handstand push ups
    • 10 pistols
    • 5 handstand push ups
  • Basic

    • snatch

Samstag 20/06/15

  • MetCon

    • 1620m run
    • max reps airsquats
    • time cap 10min
    • 5min REST
    • 21-15-9
    • power snatch 30/15
    • pull ups
    • 5min REST
    • (9-6-3)
    • thrusters 60/40
    • ring muscle ups
  • Basic

    • backsquat

Sonntag 21/06/2015

  • MetCon

    • "Gallant"
    • 1600m run with medball 10/6
    • 60 burpee pull ups
    • 800m run with medball 10/6
    • 30 burpee pull ups
    • 400m run with medball 10/6
    • 15 burpee pull ups
08/06/2015 – 14/06/2015

Montag 08/06/2015

  • Strength

    • frontsquat 8x8
  • MetCon

    5 rounds of:
    • 50 air squats
    • 30 overhead lunges 20/15
    • 2 rope climbs
  • Basic

    • backsquat

Dienstag 09/06/15

  • Skill

    • kipping pull up
  • MetCon

    • 10 rounds of:
    • 4 clean and jerk 70/50
    • 10 dips
  • Basic

    • press/push press

Mittwoch 10/06/15

  • Strength

    • split jerk 10x2
  • MetCon

    • with a partner perform:
    • 120 thrusters 35/20
    • 120 burpees
  • Basic

    • deadlift

Donnerstag 11/06/15

  • Strength

    • overhead squat 6x3
  • MetCon

    • "Annie"
    • 50-40-30-20-10
    • double unders
    • sit ups
  • Basic

    • kettlebell basics

Freitag 12/06/15

  • Strength

    • sumodeadlift 10x2
  • MetCon

    • 21-15-9
    • burpees
    • kettlebell swings 28/20
    • 150m run between each round
  • Basic

    • frontsquat

Samstag 13/06/15

  • MetCon

    • 4 rounds of:
    • 400m run
    • 30 kettlebell swings 24/20
    • 25 goblet squats 24/20
    • 20 pull ups
  • Basic

    • overheadsquat

Sonntag 14/06/2015

  • MetCon

    • 5 rounds of:
    • 20 thrusters 40/27,5
    • 20 wall balls 10/6
    • 20 burpees
01/06/2015 – 07/06/2015

Montag 01/06/2015

  • Strength

    • split squat 5x5 each side
  • Complex

    • power clean
    • shoulder press
    • frontsquat
    • push jerk
    • 10 rounds 2 reps each round - for quality of movement
  • Basic

    • pull up

Dienstag 02/06/15

  • Strength

    • snatch balance 10x2
  • MetCon

    • 4 rounds of:
    • 10 box jumps
    • 10 toes to bar
  • Basic

    • overhead squat

Mittwoch 03/06/15

  • Strength

    • stiff leg deadlifts 10x2
  • MetCon

    • 120 airsquats
    • 100 lunges
    • 80 burpees
    • 60 sit ups
  • Basic

    • push jerk

Donnerstag 04/06/15

  • Achtung Feiertagsöffnungszeiten:

    • 10:00 - 12:00 Uhr
  • Skill

    • kipping pull up
  • MetCon

    • 5 rounds of 30sec work, 60sec rest:
    • muscle up hold
    • hollow arch
    • ring support hold
    • hollow rock
    • farmers hold

Freitag 05/06/15

  • Strength

    • sots press 10x2
  • MetCon

    • 800m run
    • 50 box jump overs
    • 400m run
    • 50 box jump overs
    • 800m run
  • Basic

    • clean

Samstag 06/06/15

  • MetCon

    • 40min EMOM:
    • min 1-20
    • odd: 10 burpees
    • even: 5 thrusters 40/25
    • min 21-40
    • odd: 10 wall balls 9/6
    • even: 10 pull ups
  • Basic

    • snatch

Sonntag 07/06/2015

  • MetCon

    • 1620m run
    • 40 overheadsquats 40/27,5
    • 40 toes to bar
    • 100 double unders
    • 30 thrusters 40/27,5
    • 30 pull ups
    • 100 double unders
    • 20 burpees
    • 20 strict handstand push ups
    • 100 double unders
25/05/2015 – 31/05/2015

Montag 25/05/2015

  • MetCon

    • "Angie"
    • 100 pull ups
    • 100 push ups
    • 100 airsquats
    • 100 sit ups

 

Dienstag 26/05/15

  • Strength

    • 1 RM pull up

 

  • MetCon

    • 21-15-9
    • power cleans 70/50
    • burpees

 

  • Basic

    • backsquat

 

Mittwoch 27/05/15

  • Skill

    • skin the cat

 

  • MetCon

    • 10-9-8-7-6-5-4-3-2-1
    • toes to bar
    • kettlebell swings 28/20
    • 3min REST
    • 1-2-3-4-5-6-7-8-9-10
    • strict pull ups
    • push ups

 

  • Basic

    • press & push press

Donnerstag 28/05/15

  • Strength

    • 1 RM shoulderpress

 

  • MetCon

    • "Nancy"
    • 5 rounds of:
    • 400m run
    • 15 overheadsquats 42,5/27,5

 

  • Basic

    • deadlift

Freitag 29/05/15

  • Strength

    • 1RM backsquat

 

  • MetCon

    • 3 rounds of:
    • 3 snatch 90/70
    • 5 muscle ups
    • 20 box jumps

 

  • Basic

    • backsquat

Samstag 30/05/15

  • MetCon 1

    • 2 rounds of:
    • 6min EMOM:
    • odd: 10 burpees, then max kettlebell swings 28/20
    • even: 30 double unders
    • 6min REST between rounds
    • Score is total kettlebell swings

 

  • MetCon 2

    • 500m row

 

  • Basic

    • frontsquat

Sonntag 31/05/2015

  • MetCon

    • 12min AMRAP:
    • 3 power snatch 50/30
    • 15 over the bar burpees
    • rest 5 min
    • 9min AMRAP:
    • 3 ring muscle up
    • 9 wall ball shots 9/6
    • rest 5 min
    • 21-15-9
    • air squats
    • sit ups
18/05/2015 – 24/05/2015

Montag 18/05/2015

  • Strength

    • 1RM frontsquat
  • MetCon

    • 4 rounds of:
    • 400m run
    • 4 rope climbs
    • 4 strict handstand push ups
  • Basic

    • pull up

Dienstag 19/05/15

  • Strength

    • 10min EMOM: 3 pull ups
  • MetCon

    • 15 power clean and jerks 60/40
    • 50 pull ups
    • 15 power clean and jerks 60/40
    • 50 push ups
    • 15 power clean and jerks 60/40
    • 50 toes to bar
  • Basic

    • overheadsquat

Mittwoch 20/05/15

  • Skill

    • muscle up
  • MetCon

    • 20min AMRAP:
    • 22 wall balls 9/6
    • 22 burpees
    • 16 pistols
    • 16 kettlebell swings 28/20
    • 10 goblet squats 28/20
    • 10 sit ups
  • Basic

    • push jerk

Donnerstag 21/05/15

  • Strength

    • 1RM floorpress
  • MetCon

    • 100 double kettlebell cleans 20/12
  • Basic

    • sumodeadlift

Freitag 22/05/15

  • Skill

    • snatch
  • MetCon

    • 10 rounds of:
    • 400m run
    • 2 rounds of Cindy
    • time cap 30min
  • Basic

    • clean

Samstag 23/05/15

  • MetCon

    • 2 rounds of:
    • 18 double unders
    • 16 thrusters 40/30
    • 14 pull ups
    • 5min REST
    • 3 rounds of:
    • 400m run
    • 20 burpees
    • 5min REST
    • 5min AMRAP:
    • kettlebell swings 24/16
  • Basic

    • snatch

Sonntag 24/05/2015

Restday!

11/05/2015 – 17/05/2015

Montag 11/05/2015

  • Strength

    • 3x10 single leg box step ups

 

  • MetCon

    • 21 thrusters 50/30
    • 21 pull ups
    • 15 thrusters 50/30
    • 15 chest to bar pull ups
    • 9 thrusters 50/30
    • 9 bar muscle ups
  • Basic

    • backsquat

Dienstag 12/05/15

  • Strength

    • 10x3 weighted pull ups
  • MetCon

    • 5 rounds of:
    • 21 push press 40/20
    • 150m run
  • Basic

    • press & push press

Mittwoch 13/05/15

  • Skill       

    • handstand

 

  • MetCon

    • 9-6-3
    • clean 70/45
    • muscle ups
    • 10min REST
    • 150 double unders
    • 75 push ups

 

  • Basic

    • kettlebell basics

Donnerstag 14/05/15

  • Strength

    • 10min EMOM:
    • 5 heavy backsquats

 

  • MetCon

    • 4 rounds of:
    • 21 kettlebell swings 28/20
    • 15 goblet squats 28/20
    • 25 double under

Freitag 15/05/15

  • Strength

    • 1RM deadlift or 6x3 snatchgrip deadlift

 

  • MetCon

    • 10min AMRAP:
    • 6 thrusters 50/32,5
    • 6 burpees over the bar

 

  • Basic

    • push jerk

Samstag 16/05/15

  • MetCon

    • 1120m run
    • 30 goblet squats 24/16
    • 560m run
    • 30 goblet squats 24/16
    • 400m run
    • 30 goblet squats 24/16
    • 200m run
    • 30 goblet squats 24/16

 

  • Basic

    • frontsquat

Sonntag 17/05/2015

  • MetCon

    • 3 rounds of:
    • 1min toes to bar
    • 1min overheadlunges 15/10
    • 1min airsquats
    • 1min hand release burpees
    • 3min REST

 

  • Strength

    • prowler push
04/05/2015 – 10/05/2015

Montag 04/05/2015

  • Strength

    • 3RM frontsquat
  • MetCon

    • death by 10m sprint
  • Midline

    • 3x10sec pallof press

 

  • Basic

    • pull up

Dienstag 05/05/15

  • Strength

    • 5x5 floorpress
  • MetCon

    • 5min AMRAP:
    • hangpowercleans
    • for every drop - 10 double unders
    • score is reps x weight
    • 10min REST
    • 21-15-9
    • pull ups
    • kettlebell swings 28/20

 

  • Basic

    • overheadsquat

Mittwoch 06/05/15

  • Strength

    • 3x8 behind the neck press
  • MetCon

    • 10min EMOM:
    • 5 powercleans 60/40
    • 5 burpees over the bar

 

  • Basic

    • push jerk

Donnerstag 07/05/15

  • Strength

    • 5x8 backsquats @ 41X1
  • MetCon

    • 30-20-10
    • deadlift 70/45
    • hand release push ups
    • pull ups

 

  • Basic

    • sumodeadlift

Freitag 08/05/15

  • Strength

    • 3x10 romanian deadlift
  • MetCon

    • 10 rounds of:
    • 6 thruster 50/32,5
    • 6 burpees over the bar

 

  • Basic

    • clean

Samstag 09/05/15

  • MetCon

    • 300 double unders
    • 200 airsquats
    • 100 walking lunges
    • 50 push ups
    • 3 rounds run
  • Midline

    • 5x10sec L-sit

 

  • Basic

    • snatch

Sonntag 10/05/2015

  • MetCon

    • 1120m run
    • 50 toes to bar
    • 25 power cleans 60/35
    • 5min REST
    • 5 rounds of:
    • 10 double kettlebell cleans 24/16
    • 10 kettlebell frontsquats 24/15
    • 10min REST
    • 400m run
    • 21-15-9
    • chest to bar pull ups
    • box jumps
    • time cap 50min
27/04/2015 – 03/05/2015

Montag 27/04/2015

  • Strength

    • 5x8 3sec pause frontsquat
  • MetCon

    • 4 sets for max reps:
    • 60sec work - 60sec rest
    • double unders
    • burpees
  • Basic

    • backsquat

Dienstag 28/04/15

  • Strength

    • turkish get up
  • MetCon

    • 10min EMOM:
    • 6 thruster 50/32,5
    • 6 burpees over the bar

if you fail to complete your round within the 60sec,

finish it, then wait until the next minute to jump back in

  • Basic

    • press & push press

Mittwoch 29/04/15

  • Strength

    • 3RM push press
  • MetCon

    • Teams of two, one working at a time:
    • 40 frontsquats 60/35
    • 60 burpees
    • 80 toes to bar
    • 1120m run
    • 80 toes to bar
    • 60 burpees
    • 40 frontsquat 60/35
  • Basic

    • deadlift

Donnerstag 30/04/15

  • Strength

    • 3x10 snatch grip deadlift
  • MetCon

    • 100 double unders
    • 35 thruster 40/30
    • 50 push ups
    • 35 thruster 40/30
    • 100 double unders
  • Basic

    • kettlebell-basics

Freitag 01/05/15

CLOSED

Samstag 02/05/15

  • MetCon

    • 3 rounds of:
    • 5 cleans 60/40
    • 100 double unders
    • then, 3 rounds of:
    • 3 cleans 70/45
    • 50 double unders
    • then, 3 rounds of:
    • 1 cleans 80/52,5
    • 25 double unders
  • Basic

    • frontsquat

Sonntag 03/05/2015

  • MetCon

    • "heavy - Angie"
    • 100 pull ups
    • 100 hand release push ups
    • 100 knees to elbows
    • 100 goblet squats 16/12
20/04/2015 – 26/04/2015

Montag 20/04/2015

  • Strength

    • work up to a heavy triple backsquat 20min

 

  • MetCon

    • 10 rounds of:
    • 150m run
    • 5 snatch grip deadlifts 50/30
    • 10 toes to bar

 

  • Basic

    • overheadsquat

Dienstag 21/04/15

  • Strength

    • snatch balance 10x2

 

  • MetCon

    • In front of a clock set for 12minutes:
    • 1min clean
    • 1min push press
    • 2min clean
    • 2min push press
    • 3min clean
    • 3min push press

 

  • Basic

    • push jerk

Mittwoch 22/04/15

  • Strength

    • 12min EMOM: power clean and jerk x 2

 

  • MetCon

    • 5min AMRAP:
    • 5 thruster 40/20
    • 5 pull ups
    • 5min REST
    • 5min AMRAP:
    • 5 power cleans 60/40
    • 25 double unders
    • 5min REST
    • 5min AMRAP:
    • 5 box jumps
    • 5 knee to ellbow

 

  • Basic

    • sumodeadlift

Donnerstag 23/04/15

  • Strength

    • steinborn lift 10 heavy singles

 

  • MetCon

    • 3 rounds of:
    • 5 muscle ups
    • 20 push ups
    • 20 box jumps

 

  • Midline

    • 30 ab rollouts

 

  • Basic

    • clean

Freitag 24/04/15

  • Strength

    • work up to a heavy double deadlift 20min

 

  • MetCon

    • 80 airsquats
    • 80 sit ups
    • 80 wallballs 9/6
    • 80 burpees

 

  • Basic

    • deadlift

Samstag 25/04/15

  • MetCon

    • 3 rounds of:
    • 400m run
    • 10 clean and jerk 45/25
    • rest 5minutes
    • 3 rounds of:
    • 40 DU
    • 10 overheadsquats 45/25
    • rest 5minutes
    • 21-15-9
    • push ups
    • pull ups

 

  • Basic
    • backsquat

 

Sonntag 26/04/2015

  • MetCon

    • 20min AMRAP:
    • 50 double unders
    • 10 deadlifts @BW
    • 20 goblet squats 24/20
    • 400m run

 

  • Midline

    • tabata core
13/04/2015 – 19/04/2015

Montag 13/04/2015

  • Strength

    • 5x5 overheadsquat

 

  • MetCon

    • "Satan's Whiskers"

    • 3 rounds of:
    • 10 frontsquats 75/52,5
    • 10 burpees
    • 10 chest to bar pull ups

 

  • Midline

    • 1min AMRAP:sit ups

 

  • Basic

    • backsquat

 

Dienstag 14/04/15

  • Strength

    • 12min EMOM: 3 pull ups or 3 muscle ups

 

  • MetCon

    • 10min AMRAP:
    • 30 lunges
    • 25 kb-swings 24/16
    • 20 wall balls 10/6
    • 15 ring dips

 

  • Basic

    • press & pushpress

Mittwoch 15/04/15

  • Strength

    • 5x5 behind the neck press

 

  • MetCon

    • partner workout with a partner and a wall ball of your choice:
    • 400m run
    • 40 partner wall balls
    • 40 burpees
    • 40 partner wall ball sit ups
    • 400m run
    • 30 partner wall balls
    • 30 burpees
    • 30 partner wall ball sit ups
    • 400m run
    • 20 partner wall balls
    • 20 burpees
    • 20 partner wall ball sit ups

 

  • Basic

    • deadlift

Donnerstag 16/04/15

  • Strength

    • 5x5 sumodeadlift

 

  • MetCon

    • 15min AMRAP:
    • 10m handstandwalk
    • 30 pistols
    • 10m overheadlunges 20/15
    • 30 ground to overhead 20/15

 

  • Basic

    • kettlebell-basics

Freitag 17/04/15

  • Strength

    • 10x10 frontsquats

 

  • MetCon

    • 3 rounds of:
    • 20 push ups
    • 10 L-sit pull ups
    • 5 deadlifts 100/67,5

 

  • Basic

    • frontsquat

Samstag 18/04/15

  • Strength

    • 3x10 floorpress

 

  • MetCon

    • 2-4-6-8-10-12-14-16-18-20 kettlebell swings 28/20
    • 20-18-16-14-12-10-8-6-4-2 knees to ellbows

 

  • Basic

    • pull ups

Sonntag 19/04/2015

  • MetCon

    • "Badger"
    • 3 rounds of:
    • 30 cleans 42,5/27,5
    • 30 pull ups
    • 800m run
06/04/2015 – 12/04/2015

Montag 06/04/2015

  • Strength

    • 531 squat cycle5/week3 - 3x10 step ups

 

  • MetCon

    • 5 rounds of:
    • 7 overheadsquats 40/30
    • 14 pull ups
    • 21 double unders

 

  • Midline

    • 5x30 hollow rock hold

Dienstag 07/04/15

  • Skill

    • Muscle up

 

  • MetCon

    • "Mary"
    • 20min AMRAP:
    • 5 handstand push ups
    • 10 pistols
    • 15 pull ups

 

  • Basic

    • overheadsquat

Mittwoch 08/04/15

  • Strength

    • 531 press cycle5/week3 - 3x10 behind the neck press

 

  • MetCon

    • 50 double under
    • 25 handstand push ups
    • 40 double under
    • 20 muscle ups
    • 40 double under
    • 15 handstand push ups
    • 50 double under
    • 10 muscle ups

 

  • Basic

    • push jerk

Donnerstag 09/04/15

  • Strength

    • 4x8 dips

 

  • MetCon

    • 6 rounds of:
    • 8 kettlebell snatch 20/16
    • 16 push ups
    • 24 goblet squats 20/16

 

  • Midline

    • 5x35sec planch lean

 

  • Basic

    • sumodeadlift

Freitag 10/04/15

  • Strength

    • 531 deadlift cycle5/week3 - frontsquat 10x3

 

  • MetCon

    • 21-15-9
    • thruster 35/25
    • bar facing burpees

 

  • Midline

    • 5x5 strict toes to bar

 

  • Basic

    • clean

Samstag 11/04/15

  • Strength

    • 10min EMOM: 6 muscle snatch
    • 10x10 prowler push, explosive

 

  • MetCon

    • 3 rounds of:
    • 10 burpees over the box
    • 20 push ups

 

  • Basic

    • snatch

Sonntag 12/04/2015

  • MetCon

    • 5 rounds of:
    • 2 rope climbs
    • 6 power cleans 60/40
    • 12 ring dips
    • 5min REST
    • 3 rounds of:
    • 400m run
    • 20 kettlebell swings 32/24
    • 5min REST
    • 20 pull ups
    • 30 push ups
    • 40 lunges
    • 50 airsquats
30/03/2015 – 05/04/2015

Montag 30/03/2015

  • Strength

    • 531 squat cycle5/week2 - boxsquat 5x5

 

  • MetCon

    • 400m run
    • 35 kettlebell thrusters 24/16
    • 100 double unders
    • 35 kettlebell thrusters 24/16
    • 400m run

 

  • Basic

    • press/push press

Dienstag 31/03/15

  • Strength

    • hip thruster 5x10

 

  • MetCon

    • 10 rounds of:
    • 10 pull ups
    • 10 burpees
    • 10 v-ups

 

  • Basic

    • deadlift

Mittwoch 01/04/15

  • Strength

    • 531 press cycle5/week2 - push press 6x3

 

  • MetCon

    • 21-15-9
    • deadlift 80/52,5
    • burpee over the bar

 

  • Basic

    • kettlebell basics

Donnerstag 02/04/15

  • Strength

    • 531 deadlift cycle5/week1 - romanian deadlift 10x3

 

  • MetCon

    • 20min AMRAP:
    • 40 walking lunges
    • 60 wall balls 10/6
    • 40 kettlebell swings 24/16

 

  • Midline

    • 5x30sec planch lean

 

  • Basic

    • frontsquat

Freitag 03/04/15

  • Skill

    • handstand

 

  • MetCon

    • 16min AMRAP:
    • 8 hang power cleans 40/27,5
    • 12 shoulder to overhead 40/27,5
    • 16 frontsquats 40/27,5
    • 20 burpees
    • 24 sit ups

 

  • Basic

    • pull ups

Samstag 04/04/15

  • EASTER - OUTDOOR - TEAM - WORKOUT

Sonntag 05/04/2015

  • restday

23/03/2015 – 29/03/2015

Montag 23/03/2015

  • Strength

    • 531 squat cycle5/week1 - overheadsquat 5x5

 

  • MetCon

    • tabata
    • kettlebell push press (alternate l/r) 24/16
    • kettlebell-swing 24/16
    • gobletsquat 24/16
    • gobletlunges 24/16

 

  • Midline

    • 5xAMRAP strict toes to bar

 

  • Basic

    • overheadsquat

Dienstag 24/03/15

  • Skill

    • handstand

 

  • MetCon

    • Maltz Challenge
    • 400m run
    • 50 pull-ups
    • 200m farmer's walk 24/16
    • 50 dips
    • 100 push ups
    • 50 knees to elbows
    • 100 sit ups
    • 400m run

 

  • Basic

    • push press

Mittwoch 25/03/15

  • Strength

    • 531 press cycle5/week1 - power jerk 6x3

 

  • MetCon

    • 6 rounds of:
    • 4 muscle ups
    • 8 handstand push ups
    • 12 burpees

 

  • Basic

    • sumodeadlift

Donnerstag 26/03/15

  • Strength

    • 531 deadlift cycle5/week1 - frontsquat 10x3

 

  • MetCon

    • 100 wall balls 9/6
    • 100 double unders
    • 100 kettlebell swings 24/16
    • 100 double unders

 

  • Midline

    • 5x25sec planch lean

 

  • Basic

    • clean

Freitag 27/03/15

  • MetCon

    • open WOD 15.5

 

  • Basic

    • snatch

Samstag 28/03/15

  • Strength

    • 10min EMOM: 3 weighted pull ups
    • 10min EMOM: 5 weighted dips

 

  • MetCon

    • 12min AMRAP:
    • 100m run
    • 10 box jumps
    • 10 toes to bar

 

  • Basic

    • backsquat

Sonntag 29/03/2015

  • MetCon

    • ?
16/03/2015 – 22/03/2015

Montag 16/03/2015

  • Strength          

    • 531 backsquat deload
  • MetCon          

    • 10 rounds of
    • 10 pull ups
    • 15 push ups
    • 20 goblet squats 20/12
  • Midline          

    • 1min AMRAP situps
  • Basic          

    • backsquat          

Dienstag 17/03/15

  • Skill/Strength

    • turkish get up
  • MetCon

    • 3 rounds of:
    • 30 kettlebell-swings 28/20
    • 30 burpees
    • 60 double unders
  • Basic

    • press & push press

Mittwoch 18/03/15

  • Strength

    • 531 press deload
  • MetCon          

    • 8 rounds of:
    • 5 kettlebell snatch left
    • 5 kettlebell push press left
    • 5 kettlebell frontsquats
    • 5 kettlebell snatch right
    • 5 kettlebell push press right
    • 5 kettlebell frontsquats
  • Basic          

    • deadlift

Donnerstag 19/03/15

  • Strength

    • 531 deadlift deload
  • MetCon

    • 160 lunges
    • 120 airsquats
    • EMOM 4 burpees
  • Midline          

    • 40 russian twist 10/6 medball
  • Basic          

    • frontsquat

Freitag 20/03/15

  • MetCon

    • open wod 15.3
  • Basic

    • kettlebell-basics

Samstag 21/03/15

  • Skill

    • kipping pull up/butterfly pull up
  • MetCon

    • 10min EMOM:
    • 3 kettlebell thruster 20/12
    • 3 burpees
    • 5min REST
    • 4 rounds of:
    • 25 push ups
    • 15 pull ups
    • 1min REST
    • 100 double unders
  • Basic          

    • pull up

Sonntag 22/03/2015

  • MetCon

    • 50 lunges
    • 50 burpees
    • 50 goblet squats 24/20
    • 50 kettlebell swings  24/20
    • 50 pistols
    • 50 wall balls 10/6
    • 50 push ups
    • 50 sit ups 
09/03/2015 – 15/03/2015

Montag 09/03/2015

  • Strength

    • 531 backsquat cycle4/week3
  • MetCon

    • Fran?
    • 30-20-15
    • thruster 40/20
    • pull ups
  • Midline

    • 50 sit ups
  • Basic

    • pull up

Dienstag 10/03/15

  • Skill

    • power snatch
  • Complex

    • snatch
    • power snatch
    • hang power snatch
    • overheadsquat
    • behind the neck push press
    • 3 reps each exercise, 8 rounds
    • 10 floor press between each round
    • score is your heaviest complex
  • Basic

    • overheadsquat

Mittwoch 11/03/15

  • Strength

    • 531 press cycle4/week3
  • MetCon

    • 20min AMRAP:
    • 60 double unders
    • 40 dips
    • 40m walking lunges 25/15
    • 40 ground to overhead 25/15
  • Basic

    • push jerk

Donnerstag 12/03/15

  • Strength

    • 531 deadlift cycle4/week3
  • MetCon

    • 15-20-25-20-15
    • wall balls 9/6
    • chest to bar pull ups
  • Midline

    • 3min AMRAP toes to bar
  • Basic

    • sumodeadlift

Freitag 13/03/15

  • MetCon

    • open wod 15.3
  • Basic

    • clean

Samstag 14/03/15

  • Strength

    • work a weakness 20min BE PREPARED
  • MetCon

    • 3 rounds of:
    • 5min AMRAP:
    • 5 power snatch 60/40
    • 7 burpees
    • 9 kettlebell-swings 28/20
    • 2min REST
  • Basic

    • snatch

Sonntag 15/03/2015

  • Strength

    • 10x3 weighted pull ups
  • MetCon

    • every 4min for 32min:
    • 25x 10m sprint
    • 40 double unders
    • 20 push ups
02/03/2015 – 08/03/2015

Montag 02/03/2015

  • Strength

    • 531 backsquat cycle4/week2
  • MetCon

    • 50-40-30
    • frontsquat 20/15
    • sit ups
    • push ups
  • Basic

    • clean

Dienstag 03/03/15

  • Skill

    • hang power clean
  • Complex

    • power clean
    • hang power clean
    • push press
    • frontsquat
    • front rack reverse lunges
    • 5 reps each, 2 rounds, 4 sets
  • Basic

    • snatch

Mittwoch 04/03/15

  • Strength

    • 531 press cycle4/week2
  • MetCon

    • 4 rounds of:
    • 15 toes to bar
    • 25 shoulder to overhead 30/20
    • 30 airsquats
  • Basic

    • backsquat

 

Donnerstag 05/03/15

  • Strength

    • 531 deadlift cycle4/week2
  • MetCon          

    • 15min AMRAP:
    • 20sec burpees
    • 40sec REST
    • score =  total burpees          
  • Basic

    • press & pushpress

Freitag 06/03/15

  • MetCon

    • open wod 15.2
  • Basic

    • deadlift

Samstag 07/03/15

  • Strength

    • 10min EMOM: 10 heavy thruster
  • MetCon

    • 40 walking lunges
    • 30 box jumps
    • 20 goblet squats 24/16
    • 10 chest to bar pull ups
    • 3min REST
    • 10 chest to bar pull ups
    • 20 goblet squats 24/16
    • 30 box jumps
    • 40 walking lunges
  • Basic

    • frontsquat

Sonntag 08/03/2015

  • MetCon

    • partner wod
    • 50 toes to bar, while partner hangs from the bar
    • 60 ring dips, while partner planks
    • 70 frontsquats 50/32,5 while partner holds bar in frontrack
    • 80 burpees
    • alternating every 5 reps
23/02/2015 – 01/03/2015

Montag 23/02/2015

  • Strength
  • 531 backsquat cycle4/week1

 

  • MetCon

    • 10min EMOM:
    • 6 goblet squats 28/20
    • 4 push ups
    • 2 burpees

 

  • Basic

    • kettlebell-basics

Dienstag 24/02/15

  • Skill

    • powerclean

 

  • MetCon

    • Partner "Holleyman"
    • 30 rounds of:
    • 5 wall balls 10/6
    • 3 handstand push ups
    • 1 power clean 100/65
    • one person working at a time, alternate every 3 rounds

 

  • Basic

    • deadlift

Mittwoch 25/02/15

  • Strength

  • 531 press cycle4/week1
  • MetCon

    • 12min AMRAP:
    • 2 cluster 50/35
    • 6 backsquats 50/35
    • 12 over the bar burpees

 

  • Midline

    • 30 floorwipers

 

  • Basic

    • frontsquat

Donnerstag 26/02/15

  • Strength

    • 531 deadlift cycle4/week1
  • MetCon

    • 9min AMRAP:
    • 3-6-9-12-…
    • clean & jerk 40/30
    • toes to bar

 

  • Basic

    • overheadsquat

Freitag 27/02/15

  • MetCon

    • open wod 15.1
    • 18:20 Uhr: Team WOD
  • Basic

    • push jerk

Samstag 28/02/15

  • Strength

    • hip clean 5x3

 

  • MetCon

    • 7min AMRAP:
    • thruster 40/30
    • 3min REST
    • 7min AMRAP:
    • kettlebell-swings 24/16

 

  • Basic

    • sumodeadlift

Sonntag 01/03/2015

  • MetCon

  • Regionals Event 11.4
    • 100 pull ups
    • 100 american kettlebell-swings 24/16
    • 100 double unders
    • 100 overheadsquats 42,5/30
16/02/2015 – 22/02/2015

Montag 16/02/2015

  • Strength

    • 531 backsquat - deload
  • MetCon

    • 100 double unders
    • 50 pull ups
    • 80 double unders
    • 50 push ups
    • 60 double unders
    • 50 toes to bar
    • 40 double unders
  • Basic

    • push jerk

Dienstag 17/02/15

  • Strength

    • clean 10x1 @60% 1RM backsquat
  • MetCon

    • 21-15-9
    • overheadsquats 50/32,5
    • over the bar burpees
  • Basic

    • sumodeadlift

Mittwoch 18/02/15

  • Strength

    • 531 press - deload
  • MetCon

    • 10 rounds of:
    • 10 push ups
    • 10 knee to elbow
  • Midline

    • 10min EMOM: 10 crunches 20/12 KB
  • Basic

    • clean

Donnerstag 19/02/15

  • Strength

    • power snatch 10x1
    • snatch balance 10x2
  • MetCon

    • 7min AMRAP:
    • burpees
  • Basic

    • snatch 

Freitag 20/02/15

  • Strength

    • 531 deadlift - deload
  • MetCon

    • 3 rounds of:
    • 30 pistols
    • 10 hang power cleans 50/32,5
    • 10 ring dips
  • Basic

    • backsquat

Samstag 21/02/15

  • Strength

    • 10min EMOM: 10 double kettlebell-swings 24/16
  • MetCon

    • "Cindy"
    • 20min AMRAP:
    • 5 pull ups
    • 10 push ups
    • 15 airsquats
  • Basic

    • press/push press

Sonntag 22/02/2015

  • MetCon

    • 20 calorie row
    • 30 burpees
    • 40m walking lunges 45/30
    • 50 clean & jerk 45/30
    • 60 toes to bar
    • 150m shuttle sprint
09/02/2015 – 15/02/2015

Montag 09/02/2015

  • Strength

    • 531 backsquat cycle3/week3
  • MetCon

    • death by kettlebell swing
  • Basic

    • press/push press

 

Dienstag 10/02/15

  • Strength

    • power snatch+OHS 7x(1+2)
  • MetCon

    • 5 rounds of:
    • 10 bent over row 70/50
    • 10 knee to elbow
  • Basic

    • deadlift

Mittwoch 11/02/15

  • Strength

    • 531 press cycle3/week3
  • MetCon

    • 10-8-6-8-10
    • dips (no kipping)
    • push ups
  • Midline

    • 4x30 seconds hollow arch
  • Basic

    • kettlebell basics

Donnerstag 12/02/15

  • Strength

    • clean pulls 5x5
    • hip clean 6x2
  • MetCon

    • tabata (all out effort)
    • jumping jacks
    • mountain climbers
    • airsquats
    • half burpees
  • Basic

    • frontsquat

Freitag 13/02/15

  • Strength

    • 531 deadlift cycle3/week3
  • MetCon

    • 6 rounds of:
    • 4 snatch pulls 80/60
    • 5 strict pull ups
    • 10 burpees
  • Midline

    • 4x60sec plank hold
  • Basic

    • pull up

Samstag 14/02/15

  • Strength

    • 12x2 pull ups
  • MetCon

    • 20min AMRAP:
    • 40 double unders
    • 20 frontsquats @ 40% 1RM backsquat
    • 10 Muscle up
  • Basic

    • overheadsquat

Sonntag 15/02/2015

  • MetCon

    • 3 rounds of:
    • 8 chest to bar pull ups
    • 10 push press 40/30
    • 14 frontsquats 40/30
    • 18 powercleans 40/30
    • 22 deadlifts 40/30
    • 26 sit ups
    • 30 double unders
02/02/2015 – 08/02/2015

Montag 02/02/2015

  • Strength

    • 531 backsquat cycle3/week2
  • MetCon

    • 8min AMRAP:
    • 16 kettlebell clean& jerk 20/12
    • 24 goblet squats 20/12
    • 32 double unders
  • Basic

    • overheadsquat

Dienstag 03/02/15

  • Strength

    • 10x3 weighted pull ups
  • MetCon

    • 21-18-15-12-9-6-3
    • powercleans 40/30
    • pistols
  • Basic

    • push jerk

Mittwoch 04/02/15

  • Strength

    • 531 press cycle3/week2
  • MetCon

    • 8min EMOM:
    • 3 thruster @2/3BW
    • 3 frontsquats @2/3BW
    • 3min REST
    • 4min AMRAP:
    • 5 push ups
    • 10 sit ups
  • Finisher

    • wall sit
  • Basic

    • sumodeadlift

Donnerstag 05/02/15

  • Strength/Skill

    • powersnatch & snatch balance
  • MetCon

    • 21-15-9
    • burpee pull ups
    • snatch 40/30
  • Basic

    • clean

Freitag 06/02/15

  • Strength

    • 531 deadlift cycle3/week2
  • MetCon

    • 10-9-8-7-6-5-4-3-2-1
    • strict pull ups
    • 1-2-3-4-5-6-7-8-9-10
    • strict ring dips
  • Midline

    • 2min AMRAP sit ups
  • Basic

    • snatch

Samstag 07/02/15

  • MetCon

    • 4 rounds of:
    • 30 walking lunges
    • 20 wall balls 10/6
    • 15 push ups
    • 10 pull ups
    • 1 rope climb
  • Basic

    • backsquat

Sonntag 08/02/2015

  • Strength

    • superset:
    • 5x10 floorpress
    • 5x10 bent over row
  • MetCon

    • tabata:
    • airsquats
    • burpees
    • sit ups
    • push press 20/15
26/01/2015 – 01/02/2015

Montag 26/01/2015

  • Strength           

    • 531 squat cycle 3 - week 1
  • MetCon           

    • 10 rounds of:
    • 3 power snatch 50/32,5
    • 6 toes to bar
  • Midline           

    • 3x10 roll outs
  • Basic           

    • backsquat

Dienstag 27/01/15

  • Strength/Skill

    • snatch
  • MetCon         

    • 12min EMOM:
    • 15 airsquats
    • 2x10m sprint
  • Midline          

    • 4x30sec reverse plank
  • Basic  

    • press/push press

Mittwoch 28/01/15

  • Strength

    • 531 press cycle 3 - week 1
  • MetCon         

    • 4 rounds of:
    • 1min kettlebell-swings 28/20
    • 1min v-ups
    • 1min powersnatch 30/20
    • 1min REST
  • Basic  

    • deadlift

Donnerstag 29/01/15

  • Strength        

    • 531 deadlift cycle 3 - week 1
  • MetCon         

    • 25-18-12
    • toes to bar
    • kettlebell-clean & jerks 20/12
  • Midline          

    • 5x20sec hollow arch
  • Basic

    • kettlebell basics

Freitag 30/01/15

  • Strength/Skill

    • clean
  • MetCon         

    • 30-20-10-5-10-20-30
    • wall balls 10/6
    • burpees                          
  • 18:20  TEAM WOD

  • Basic  

    • frontsquat

Samstag 31/01/15

  • strength        

    • 10x1 rope climb
  • MetCon         

    • 7 rounds of:
    • 7 frontsquats 50/32,5
    • 7 handstand push ups
    • 5min REST
    • 12-9-6
    • thruster 60/40
    • muscle ups
  • Basic  

    • pull up

Sonntag 01/02/2015

  • 20x10m sprint
  • 25 over the bar burpees
  • at the 6min mark
  • 3 rounds of:
  • 12 push press 50/32,5
  • 12 toes to bar
  • at the 12min mark
  • 3 rounds of:
  • 7 hang clean 50/32,5
  • 10 box jumps
  • at the 18min mark
  • 20x10m sprint
  • 25 over the bar burpees
19/01/2015 – 25/01/2015

Montag 19/01/2015

  • Strength

    • 531 squat cycle2 – deload
  • MetCon

    • 3 rounds of 90sec max work, 60sec rest
    • airsquats
    • push ups
    • pull ups
  • Basic

    • pullup

Dienstag 20/01/15

  • Strength

    • 10x3 overheadsquat
  • MetCon

    • 10min EMOM clean and jerk 3 reps
    • 5min REST
    • 10min AMRAP:
    • 10 kettlebell-swings 28/20
    • 10 toes to bar
  • Midline

    • 3x30 seconds hollow arch hold
  • Basic

    • overheadsquat

Mittwoch 21/01/15

  • Strength

    • 531 press cycle 2 – deload
  • MetCon

    • 3min AMRAP:
    • 10 double unders
    • 5 push ups
    • then, 5 rounds of:
    • 30 double unders
    • 10 pull ups
  • Basic

    • push jerk

Donnerstag 22/01/15

  • Skill

    • clean
  • MetCon

    • 21-15-9
    • cluster 40/30
    • over the bar burpees
  • Midline

    • 5x30" hollow rock – rock
  • Basic

    • sumodeadlift

Freitag 23/01/15

  • Strength

    • 531 deadlift cycle 2 – deload
  • MetCon

    • 21 frontsquats 50/32,5
    • 1 legless rope climb
    • 15 frontsquats 50/32,5
    • 1 legless rope climb
    • 9 frontsquats 50/32,5
    • 1 legless rope climb
  • Basic

    • clean

Samstag 24/01/15

  • MetCon

    • 10min EMOM of each exercise:
    • 10 thruster 40/30
    • 3min REST
    • 10 pull ups
    • 3min REST
    • 10 power snatch 40/30
    • 3min REST
    • 10 burpees
  • Basic

    • snatch

Sonntag 25/01/2015

  • MetCon           

    • 150 wall balls
    • 100 burpees
    • 50 ring dips
12/01/2015 – 18/01/2015

Montag 12/01/2015

  • Strength

    • 531 squat cycle2 - week 3
  • MetCon

    • 100 airsquats
    • 80 lunges
    • 60 airsquats
    • 40 lunges
  • Midline

    • 40 floor whipers
  • Basic

    • snatch

Dienstag 13/01/15

  • Strength

    • 10min EMOM 4 frontsquats @40% 1RM backsquat
  • MetCon

    • "Chelsea"
    • 30min time cap
    • EMOM for as long as possible perform
    • 5 pull ups
    • 10 push ups
    • 15 airsquats
  • Midline

    • 3x10 back extensions
  • Basic

    • backsquat

Mittwoch 14/01/15

  • Strength

    • 531 press cycle2 - week 3
  • Complex

    • 12x3 unbroken reps
    • snatch grip deadlift
    • snatch high pull
    • power snatch
    • hang snatch
    • overheadsquat
    • rest as needed between sets
  • Basic

    • press/push press

Donnerstag 15/01/15

  • Strength

    • 15min to find a heavy tripple of weighted push ups
  • MetCon

    • 10 rounds of:
    • 5 handstand push ups
    • 5 power cleans 50/30
  • Midline

    • 5x30 seconds hollow rock hold
  • Basics

    • deadlift

Freitag 16/01/15

  • Strength

    • 531 deadlift cycle2 - week 3
  • MetCon

    • 20 burpees

    • 5 kettlebell-swings 24/16

    • 15 burpees

    • 10 kettlebell-swings 24/16

    • 10 burpees

    • 15 kettlebell-swings 24/16

    • 5 burpees

    • 20 kettlebell-swings 24/16          

  • Basic

    • kettlebell basics

Samstag 17/01/15

  • Skill

    • clean (position drills)
  • MetCon

    • "king kong"
    • three rounds of:
    • 1 deadlift 210/150
    • 2 muscle ups
    • 3 clean 110/85
    • 4 handstand push ups
  • Midline

    • 10x5 strict toes to bar
  • Basic

    • frontsquat

Sonntag 18/01/2015

  • MetCon
    • 60 double unders
    • 60 lunges
    • 60 burpees
    • 60 box jumps
    • 60 knee ups
    • 60 push ups
    • 60 airsquats
    • 60 double unders
05/01/2015 – 11/01/2015

Montag 05/01/2015

Strength

  • 531 squat cycle 2 - week 2

MetCon

  • 6 rounds for time
    • 5 overhead squats 60/40
    • 10 pull ups
    • 15 sprawl tuck jumps

Midline               

  • 4 x 60 seconds weighted plank

Basics

  • frontsquat

Dienstag 06/01/15

Strength

  • 10 x 5 good mornings

MetCon

  • 30-35-40-45
    • double under
    • wall ball shots

Midline

  • 4 x 60 seconds reverse plank hold

Basics

  • pull up

Mittwoch 07/01/15

Strength

  • 531 press cycle 2 - week 2

MetCon

Fran

  • 21-15-9
    • thruster 45/30
    • burpees

Basics

  • overheadsquat

Donnerstag 08/01/15

Strength

  • 3x3 strict muscle ups or 5x5 pull ups

MetCon

  • EMOM 20min
    • 5 burpees
    • 5 push ups
    • 5 tuck jumps

Basics

  • push jerk

Freitag 09/01/15

Strength

  • 531 deadlift cycle 2 - week 2

MetCon

  • 12-9-6
    • double kettlebell swings 20/16
    • kettlebell frontsquats 20/16

Midline               

  • 5x30 seconds hollow rock

Basics

  • sumodeadlift

 

Samstag 10/01/15

Skill

  • 15min handstand/MU skill work

MetCon

Ryan

  • 5 rounds
    • 7 ring muscle ups
    • 21 burpees
    • time cap 25min

Basics

  • clean

Sonntag 11/01/2015

MetCon

  • row 500m
  • 20 cleans 60/40
  • 2min REST
  • 100 double unders
  • 50 pull ups
  • 2min REST
  • 50 burpees
  • 30 alternating kettlebell snatches 24/16
  • 2min REST
  • 25 truster 50/32,5
  • 10 muscle ups
29/12/2014 – 04/01/2015

Montag 29/12/2014

Strength

  • 531 squat cycle2/week1

MetCon

  • 7 rounds of:
    • 7 goblet squats 24/16
    • 7 pull ups
    • 7 handstand push ups

Basic

  • snatch

Dienstag 30/12/14

Strength

  • 5x6 pull ups superset with dips

MetCon

  • 10min AMRAP:
    • 5 clean & jerk 50/32,5
    • 5 over the bar burpees
    • 20 double unders

Midline

  • 5x20sec L-hang

Basic

  • backsquat

Mittwoch 31/12/14

Strength

  • 531 press cycle2/week1

MetCon

  • 5 rounds of:
    • kettlebell-swings 24/16
    • goblet squat 24/16
    • burpees
    • rest
  • 1min each station

Basic

  • press & pushpress

Donnerstag 01/01/15

geschlossen

Freitag 02/01/15

Strength

  • 531 deadlift cycle2/week1

MetCon

  • 5 rounds with a 2min break:
    • 100m shuttle sprint
    • 5 pull ups
    • 10 push ups
    • 15 airsquat
    • 10 push ups
    • 5 pull ups

Basic

  • deadlift

Samstag 03/01/15

MetCon

  • 1 snatch 60/40
  • 2 muscle up
  • 3 clean 60/40
  • 4 burpees
  • 5 push press 60/40
  • 6 toes to bar
  • 7 thruster 60/40
  • 8 push ups
  • 9 deadlifts 60/40
  • 10 pull ups
  • start with the snatch and add one exercise every round

Basic

  • kettlebell basics

Sonntag 04/01/2015

MetCon

  • 30-25-20-15-10
    • kettlebell-swings 24/16
    • knee to elbow
  • 5min REST
  • 7min AMRAP:
    • burpees
22/12/2014 – 28/12/2014

Montag 22/12/2014

Strength

  • 531 squat cycle1/week4 - deload

MetCon

  • 200 double unders
  • 50 frontsquats @50% 1RM-backsquat
  • 50 push ups
  • 200 double unders

Basic

  • pull up

Dienstag 23/12/14

Strength

  • weighted pull ups 10x5

MetCon

  • 10min EMOM:
    • 15 double unders
    • 5 powercleans 40/27,5

Midline

  • 3x10 GHD sit ups

Basic

  • overheadsquat

Mittwoch 24/12/14

Strength

  • 531 press cycle1/week4 - deload

MetCon

  • 10 powersnatch 40/27,5
  • 15 overheadsquats 40/27,5
  • 20 pushpress 40/27,5
  • 25 frontsquats 40/27,5
  • 30 backsquats 40/27,5
  • 45 wall balls 10/6
  • 50 double unders

Basic

  • push jerk

Donnerstag 25/12/14

Rest Day

Freitag 26/12/14

Homework

  • 200 airsquats          
  • 100 mountain climbers
  • 200 airsquats
  • 100 push ups
  • 200 airsquats

Samstag 27/12/14

MetCon

  • 12min AMRAP:
    • 20 double unders
    • 15 sit-ups
    • 10 overhead walking lunges 20/15
    • 5  push press 50/30

Basic

  • sumodeadlift

Sonntag 28/12/2014

MetCon

  • 3 rounds of:
    • 30 power snatch (40/27,5)
    • 40 pull ups
    • then: 200 double unders
15/12/2014 – 21/12/2014

Montag 15/12/2014

Strength

  • 531 squat cycle1/week3

 

MetCon

  • 5 rounds of:
    • 5 frontsquats 70/45
    • 10 toes to bar
    • 5 strict pull ups

 

Basic

  • snatch

Dienstag 16/12/14

Skill

  • rope climb

MetCon

  • 3 rounds of:
    • 7 deadlifts 100/65
    • 7 bar muscle ups
  • then, 3 rounds of:
    • 15 wall balls 10/6
    • 15 toes to bar
  • then:
    • 30 burpee box jumps

 

Basic

  • backsquat

Mittwoch 17/12/14

Strength

531 press cycle1/week3

 

MetCon

  • 100 kettlebell-swings 24/16
  • 80 knee ups
  • 60 box jumps
  • 40 pull ups
  • 20 burpees

Donnerstag 18/12/14

Skill

  • kettlebell-snatch

MetCon

  • 20min AMRAP:
    • 10 strict pull ups
    • 20 backsquats 50/32,5
    • 30 double unders

Freitag 19/12/14

Strength

  • 531 deadlift cycle1/week3

MetCon

  • 21-15-9
    • kettlebell-swings 24/16
    • goblet squats 24/16

Samstag 20/12/14

MetCon

  • 7 rounds of:
    • 7 double handed kettlebell-swings 20/16
    • 7 strict handstand push ups
    • 7 burpees
    • 7 kettlebell frontsquats 20/16
    • 7 knees to elbows

Sonntag 21/12/2014

MetCon           

  • 50 burpees
  • 50 walking lunges
  • 50 wallballs 10/6
  • 50 ring dips
  • 50 wall balls 10/6
  • 50 walking lunges
  • 50 burpees
08/12/2014 – 14/12/2014

Montag 08/12/2014

Strength

  • 531 squat cycle1/week3

 

MetCon

  • 5 rounds of:
    • 5 frontsquats 70/45
    • 10 toes to bar
    • 5 strict pull ups

 

Basic

  • snatch

Dienstag 09/12/14

Skill

  • rope climb

MetCon

  • 3 rounds of:
    • 7 deadlifts 100/65
    • 7 bar muscle ups
  • then, 3 rounds of:
    • 15 wall balls 10/6
    • 15 toes to bar
  • then:
    • 30 burpee box jumps

 

Basic

  • backsquat

Mittwoch 10/12/14

Donnerstag 11/12/14

Freitag 12/12/14

Samstag 13/12/14

Sonntag 14/12/2014

01/12/2014 – 07/12/2014

Montag 01/12/2014

Strength

  • 531 squat Cycle1/Week1

MetCon

  • 21-15-9
    • wall balls 10/6
    • ring dips

Basic

  • sumodeadlift

Dienstag 02/12/14

Strength

  • 10x3 weighted pull ups

MetCon

  • 14min AMRAP:
    • 6 frontsquats 50/35
    • 6 burpee pull ups
    • 12 knees to elbows

Midline

  • good mornings 3x10

Basic

  • clean

Mittwoch 03/12/14

Strength

  • 531 press Cycle1/Week1

MetCon

  • 6 rounds of:
    • 2 rope climbs
    • 12 front rack lunge steps (no walking lunges) 60/40
    • 20 kettlebell clean and press  (alternating) 24/16
    • (20min timecap)

Basic

  • snatch

Donnerstag 04/12/14

Skill

  • rope climb

MetCon

  • 10min EMOM:
    • 4 muscle snatch 50/35
  • 2x 500m row

Basic

  • backsquat

Freitag 05/12/14

Strength

  • 531 deadlift Cycle1/Week1

MetCon

  • tabata:
    • airsquats
    • jumping jacks
    • kettlebell swings 24/16
    • burpees

Basic

  • press/push press

Samstag 06/12/14

Strength

  • 6x6 side lunges, each side

MetCon

  • 12min EMOM:
    • 5 backsquat 60/40
    • 2 behind the neck push press 60/40
  • 5min REST
  • 12min AMRAP:
    • 4 muscle ups
    • 25 DU

Midline

  • 4x10 roll outs

Basic

  • deadlift

Sonntag 07/12/2014

Skill

  • Handstandwalk

MetCon

  • 20min AMRAP:
    • 10m handstandwalk
    • 20 overheadsquats 35/22,5
    • 30 sit ups
    • 40 double unders
24/11/2014 – 30/11/2014

Montag 24/11/2014

Strength

  • box squats 3RM - 15min - high box

MetCon

  • 40-30-20-30-40
    • wall balls 10/6
    • knees to elbows

Midline

  • 3x20 donkey kicks each side

Basic

  • deadlift

Dienstag 25/11/14

Strength

  • deadlift - work up to a heavy double - 15min

MetCon

  • 12min AMRAP:
    • 40 double unders
    • 40 box jumps
    • 40 squats 20/15

Basic

  • kettlebell-basics

Mittwoch 26/11/14

Skill/Strength

  • overheadsquat 5RM - 15min

Complex

  • three unbroken reps of each exercise:
    • power snatch
    • hang power snatch
    • drop snatch
    • overhead squat

Midline

  • 3x max effort hollow rock plate hold

Basic

  • frontsquat

Donnerstag 27/11/14

Skill/Strength

  • muscle up
  • beginner - tech. adv - 2 strict 12min EMOM

MetCon

  • 30-20-10 (each side)
    • kettlebell-snatch 28/20
    • kettlebell-lunges 28/20

Basic

  • pull up

Freitag 28/11/14

Strength

  • good mornings 5x5

MetCon

  • 6 rounds of:
    • 6 hang power cleans 80/52,5
    • 6 strict toes to bar
    • 6 strict handstand push ups

Basic

  • overheadsquat

Samstag 29/11/14

Skill/Strength

  • rope climbs

MetCon

  • 15-25-35-45
    • shoulder to overhead 60/40
  • 45-35-25-15
    • kettlebell-swings 28/20

Midline

  • 3x10 double kettlebell sit ups

Basic

  • push jerk

Sonntag 30/11/2014

MetCon: "Daniel"

  • 50 pull ups
  • 400m run
  • 21 thruster 45/30
  • 800m run
  • 21 thruster 45/30
  • 400m run
  • 50 pull ups
17/11/2014 – 23/11/2014

Montag 17/11/2014

Strength

  • frontsquat: build a heavy single - 15min

MetCon

  • 10min EMOM:
    • 5 power cleans 60/40
    • 6 lunges 60/40
  • 2min REST
  • 10min AMRAP:
    • 12 toes to bar
    • 12 burpees

Dienstag 18/11/14

Skill

  • muscle up

MetCon

  • 20min AMRAP:
    • 20 double unders
    • 20 jumping lunges
    • 20 push ups
    • 20 wall balls 10/6

Basics

  • sumo deadlift

Mittwoch 19/11/14

Skill/Strength

  • steinborn lift

MetCon

  • 8 rounds of:
    • 2 power snatch 100/70
    • 4 strict muscle ups
    • 6 burpees

Midline

  • 3x20 GHD sit ups

Basics

  • clean

Donnerstag 20/11/14

Skill/Strength

  • clean 10x2

MetCon

  • 200 double unders
  • 50 backsquats 40/20
  • 40 toes to bar
  • 50 push press 40/20
  • 40 knees to elbows
  • 200 double unders

Midline

  • 5x20sec hollow arch hold

Basics

  • snatch

Freitag 21/11/14

Strength

  • 5x10 pull ups superset with dips

MetCon

  • 30-20-10
    • burpees
    • kettlebell-swings 28/20

Midline

  • 50 ab rollouts

Basics

  • backsquat

Samstag 22/11/14

MetCon

  • 100 double unders
  • 50 thruster 20/15
  • 100 double unders
  • 40 thruster 20/15
  • 100 double unders
  • 30 thruster 20/15
  • Time cap 30min

Basic

  • press & push press

Sonntag 23/11/2014

MetCon

  • 50m overheadlunges 20/15
  • 50 wall balls 10/6
  • 40m overheadlunges 20/15
  • 40 push ups
  • 30m overheadlunges 20/15
  • 30 knees to elbows
  • 20m overheadlunges 20/15
  • 20 burpees
  • 10m overheadlunges 20/15
  • 10 chest to bar pull ups
10/11/2014 – 16/11/2014

Montag 10/11/2014

Strength

  • overheadsquat 3,3,3,3

MetCon

  • 66 box jumps
  • 55 airsquats
  • 44 push ups
  • 33 toes to bar
  • 22 pistols
  • 11 bar muscle ups

Midline

  • glute bridge 3x10

Basics

  • press & pushpress

Dienstag 11/11/14

Skill/Strength

  • rope climb

Complex

  • bear-complex, 7x5:
    • powerclean
    • frontsquat
    • pushpress
    • backsquat
    • pushpress

Basics

  • deadlift

Mittwoch 12/11/14

Skill/Strength

  • split jerk 3,3,2,2

MetCon

  • 7min AMRAP:
    • 20 kettlebell-swings 32/20
    • 10 burpees
    • 20 toes to bar

Basics

  • kettlebell-basics

Donnerstag 13/11/14

Skill/Strength

  • 3sec pause frontsquat 5x5

MetCon

  • 12min AMRAP:
    • 2 pull ups
    • 2 overheadlunges 25/15
    • 4 pull ups
    • 4 overheadlunges 25/15
    • 6 pull ups
    • 6 overheadlunges 25/15
    • and so on

Midline

  • push up fall outs 3x10

Basics

  • frontsquat

Freitag 14/11/14

Strength

  • turkish get up 1RM

MetCon

  • 5 rounds of:
    • 3 strict handstandpush ups
    • 6 cleans 60/40
    • 9 deadlifts 60/40

Midline

  • overhead pallof press 3x30sec each side

Basics

  • kipping pull up

Samstag 15/11/14

MetCon

  • ?

Basic

  • overheadsquat

Sonntag 16/11/2014

MetCon

  • 100 double unders
  • 50 frontsquats 60/40
  • 50 push ups
  • 50 ring rows
  • 100 double unders
  • every 60sec perform 2 burpees
03/11/2014 – 09/11/2014

Montag 03/11/2014

Test

  • deadlift 1RM

MetCon

  • tabata:
    • sit ups
    • jumping jacks

Basics

  • push jerk

Dienstag 04/11/14

Test

  • backsquat 1RM

MetCon

  • 4min AMRAP:
    • burpee pull ups

Basics

  • sumodeadlift

Mittwoch 05/11/14

Test

  • press 1RM

MetCon

  • 5 rounds of:
    • 20 push press 20/15
    • 10 toes to bar

Basics

  • clean

Donnerstag 06/11/14

Test

  • deadlift 1RM

MetCon

  • 6min EMOM:
    • 15 airsquats
    • 10 push ups

Basics

  • snatch

Freitag 07/11/14

Test

  • backsquat 1RM

MetCon

  • 6min AMRAP:
    • 30 double unders
    • 30 sit ups

Basics

  • backsquat

Samstag 08/11/14

closed

Sonntag 09/11/2014

Test

  • press 1RM

MetCon

  • 12min AMRAP:
    • 15 pull ups
    • 15 powercleans 50/32,5
27/10/2014 – 02/11/2014

Montag 27/10/2014

Strength

  • box squats 5x10

MetCon

  • 10min EMOM:
    • 5 burpees
    • 5 pull ups

Basics

  • press/push press

Dienstag 28/10/14

Skill

  • handstandhold

Strength

  • pull ups 10x3 (adv: +weight, beg: excentric)

MetCon

  • 30 pistols
  • 30 over the box burpees
  • 30 ring dips
  • 30 wall balls 10/6
  • 30 double unders

Basics

  • deadlift

Mittwoch 29/10/14

Strength

  • behind the neck press 5x10

MetCon

  • 5 rounds of:
    • 10 backsquats 80/60
    • 20 hand release push ups
    • 200 single unders

Basics

  • kettlebell basics

Donnerstag 30/10/14

Skill

  • kettlebell-clean

Strength

  • dips 10x3 (adv: +weight, beg: excentric)

MetCon

  • death by goblet squats 20/16

Basics

  • frontsquats

Freitag 31/10/14

Strength

  • sumodeadlift 5x10

MetCon

  • HALLOWEEN TEAM WOD

Basics

  • pull up

Samstag 01/11/14

MetCon

  • 10min AMRAP:
    • 6 kettlebell-swings 32/24
    • 6 strict handstand push ups
  • 2min REST
  • 8min AMRAP:
    • 8 floorpress 60/40
    • 8 backsquat 60/40
  • 2min REST
  • 6min AMRAP:
    • 10 double unders
    • 10 burpees

Midline

  • 3x20sec single arm plank

Basics

  • overheadsquat

Sonntag 02/11/2014

MetCon: "frantasy land"

  • 21-15-9
    • thrusters 42,5/30
    • pull ups
  • 15-12-9
    • thrusters 52,5/35
    • chest to bar pull ups
  • 12-9-6
    • thrusters 60/40
    • bar muscle ups
20/10/2014 – 26/10/2014

Montag 20/10/2014

Strength

  • frontsquats 5x10

MetCon

  • 24-18-12
    • ring push ups
    • box jumps
    • kettlebell-swings 24/16

Midline

  • 3x30 glute bridges
  • squeeze glutes on top for 2sec

Basics

  • overheadsquat

Dienstag 21/10/14

Skill

  • handstandhold

Strength

  • pull ups 10x3 (adv: +weight, beg: excentric)

Complex: two reps of each exercise in 20min

  • increase weight as mechanics allow:
    • snatch high pull
    • hip snatch
    • snatch balance
    • overheadsquat

Midline

  • 4x30 sec L-hang

Basics

  • push jerk

Mittwoch 22/10/14

Strength

  • push jerk 6x3

MetCon

  • 30-25-20-15-10
    • wallballs 10/6
    • push ups

Midline

  • 10x5 strict toes to bar

Basics

  • sumodeadlift

Donnerstag 23/10/14

Skill

  • kettlebell-snatch

Strength

  • dips 10x3 (adv: +weight, beg: excentric)

MetCon

  • 4 rounds of:
    • 8 bar facing burpees
    • 8 deadlifts @70/45
    • 4 hang power cleans @70/45
    • 2 push jerks @70/45

Basics

  • clean

Freitag 24/10/14

Strength

  • snatch grip deadlift 5x10

MetCon

  • 3 rounds of each exercise couple - time cap 30min
    • 50 double unders
    • 25 burpees
    • 2min REST
    • 40 kettlebell swings 24/16
    • 20 toes to bar
    • 2min REST
    • 30 lunges 20/15
    • 15 strict handstand push ups

Basics

  • snatch

Samstag 25/10/14

Skill/Strength

  • muscle up

MetCon

  • two girlfriends

Basics

  • backsquats

Sonntag 26/10/2014

MetCon

  • 20min AMRAP:
    • 5 powersnatch 50/32,5
    • 150m run
    • 10 toes to bar
    • 150m run
    • 15 kettlebell-swings 24/16

Skill/Strength

  • tabata: ring hold top/bottom
13/10/2014 – 19/10/2014

Montag 13/10/2014

Strength

  • box squats 5x10

MetCon

  • 21-15-9
    • kettlebell-thruster
    • strict pull ups

Basics

  • clean

Dienstag 14/10/14

Skill

  • handstandhold

Strength

  • pull ups 10x3 (adv: +weight, beg: excentric)

MetCon: 2014 regionals event 3 "Nasty Girls V2"

  • 3 rounds of:
    • 50 pistols
    • 7 muscle ups
    • 10 hang power cleans 80/52,5
  • (25min timecap)

Basics

  • snatch

Mittwoch 15/10/14

Strength

  • behind the neck press 5x10

MetCon

  • 13min AMRAP:
    • 4 over the bar burpees
    • 6 thruster 40/25
    • 8 backsquat 40/25

Midline

  • 4x30sec callof press (each side)

Basics

  • backsquat

Donnerstag 16/10/14

Skill

  • kettlebell-clean

Strength

  • dips 10x3 (adv: +weight, beg: excentric)

MetCon

  • every 30sec for 12min:
    • 1 clean 60/40
  • 3min REST
  • every 30sec for 10min:
    • 2 push press 60/40
  • 3min REST
  • every 30sec for 8min:
    • 3 deadlift 60/40

Basics

  • press & pushpress

Freitag 17/10/14

Strength

  • sumodeadlift 5x10
  • prowler push / sled pull

MetCon

  • 3min AMRAP:
    • burpee tuck jumps

Basics

  • Deadlift

Samstag 18/10/14

Skill/Strength

  • turkish get up

MetCon

  • 8min AMRAP:
    • 6 overheadsquats 50/32,5
    • 12 toes to bar
  • 4min REST
  • 3rounds of:
    • 15 dips
    • 30 walking lunges

Basics

  • kettlebell-basics

Sonntag 19/10/2014

MetCon

  • 50 wall balls 10/6
  • 40 hang power cleans 40/27,5
  • 30 push press 40/27,5
  • 20 strict pull ups
  • 10 strict ring dips
  • 20 strict pull ups
  • 30 push press 40/27,5
  • 40 hang power cleans 40/27,5
  • 50 wall balls 10/6
06/10/2014 – 12/10/2014

Montag 06/10/2014

Strength

  • frontsquats 5x10

MetCon

  • 6 rounds of:
    • 20 kettlebell-swings 28/20
    • 20 kettlebell-lunges 28/20

Midline

  • 4x10 GHD sit ups

Basics

  • deadlift

Dienstag 07/10/14

Skill

  • handstandhold

Strength

  • pull ups 10x3 (adv: +weight, beg: excentric)

MetCon

  • 200 DU
  • 100 airsquats
  • 50 pull ups
  • 25 toes to bar

Midline

  • 4x10 back extensions

Basics

  • frontsquat

Mittwoch 08/10/14

Strength

  • cubanpress 5x10

MetCon

  • surprise benchmark wod

Midline

  • 3x30sec side plank (each side)

Basics

  • kipping pull up

Donnerstag 09/10/14

Skill

  • kettlebell-snatch

Strength

  • dips 10x3 (adv: +weight, beg: excentric)

MetCon

  • 10 rounds of:
    • 4 hang power snatch 50/30
    • 8 ring rows
    • 12 mountain climbers

Midline

  • 4x60sec reverse plank hold

Basics

  • overheadsquat

Freitag 10/10/14

Strength

  • deficit deadlift 5x10

MetCon

  • 14min EMOM:
    • even 10 thruster 40/25
    • odd 4 muscle ups

Midline

  • 3x max effort L-sit

Basics

  • push jerk

Samstag 11/10/14

Skill

  • front lever - tuck hold

MetCon

  • 25min AMRAP:
    • 60 jumping jacks
    • 12 backsquat 40/20
    • 12 behind the neck push press 40/20
    • 40 DU
    • 12 power clean 40/20
    • 12 push press 40/20
    • 20 burpees

Basics

  • sumodeadlift

Sonntag 12/10/2014

MetCon

  • 1-2-3-4-5-6-7-8-9-10
    • frontsquat @2/3BW
    • push ups
    • sit ups
  • 2min AMRAP:
    • airsquats
29/09/2014 – 05/10/2014

Montag 29/09/2014

Strength

  • box squats 5x10

MetCon

  • 15min AMRAP:
    • 7 burpee pull ups
    • 7 frontsquat 50/35

Midline

  • 50 strict toes to bar

Basics

  • push jerk

Dienstag 30/09/14

Skill

  • handstandhold

Strength

  • pull ups 10x3 (adv: +weight, beg: excentric)

MetCon

  • 4 rounds of:
    • 10 kettlebell-snatch 20/12
    • 15 wallballs 10/6
    • 20 push ups

Midline

  • 2min max effort plank

Basics

  • sumodeadlift

Mittwoch 01/10/14

Strength

  • behind the neck press 5x10

Complex

  • 15min to work up to a 2RM:
    • powersnatch
    • overheadsquat
    • snatch grip push press
    • snatch grip deadlift

Midline

  • tabata L-sit

Basics

  • clean

Donnerstag 02/10/14

Skill

  • kettlebell-clean

Strength

  • dips 10x3 (adv: +weight, beg: excentric)

MetCon

  • 12min AMRAP:
    • 10 deadlifts 70/45
    • 20 sit ups

Basics

  • snatch

Freitag 03/10/14

Strength

  • sumodeadlift 5x10

MetCon

  • 4 rounds of:
    • 40m lunges
    • 20 pull ups
    • 10 floorpress @2/3BW
  • timecap 12min

Midline

  • 200 flutterkicks

Basics

  • backsquat

Samstag 04/10/14

MetCon

  • 10min EMOM:
    • 4 clean-thruster 50/35
  • 4min REST
  • 6min AMRAP:
    • 3 ground to overhead 20/15
    • 3 burpees
    • 6 ground to overhead 20/15
    • 6 burpees
    • and so on...

Midline

  • tabata hollow rock

Basics

  • press & pushpress

Sonntag 05/10/2014

MetCon: "Filthy Fifty"

  • 50 box jumps
  • 50 jumping pull ups
  • 50 kettlebell-swings 32/20
  • 50 steps walking lunges
  • 50 knees to elbow
  • 50 push press 20/15
  • 50 back extensions
  • 50 wall balls 10/6
  • 50 burpees
  • 50 double unders
22/09/2014 – 28/09/2014

Montag 22/09/2014

Strength

  • backsquat 1x1 @100%, 1x1 @105%, 1x1 @110%

MetCon

  • 10min EMOM:
    • 5 burpees
    • 5 pull ups

Basics

  • backsquat

Dienstag 23/09/14

Skill/Strength

  • turkish get up

MetCon: "Wilmot"

  • 6 rounds of:
    • 50 airsquats
    • 25 ring dips
  • timecap 25min

Basics

  • deadlift

Mittwoch 24/09/14

Strength

  • shoulder press 1x1 @100%, 1x1 @105%, 1x1 @110%

MetCon

  • 15min AMRAP:
    • 4 deadlifts 100/60
    • 8 burpee pull ups
    • 12 KB-swings 32/20

Basics

  • KB-basics

Donnerstag 25/09/14

MetCon: fight gone bad, pantheon style

  • 1min each, 3 rounds of:
    • wall balls 10/6
    • KB-swings 28/16
    • box jumps
    • push press 20/15
    • row for calories
    • rest

Basics

  • frontsquat

Freitag 26/09/14

Strength

  • deadlift 1x1 @100%, 1x1 @105%, 1x1 @110%

MetCon

  • Team WOD

Basics

  • kipping pull up

Samstag 27/09/14

MetCon

  • 4min AMRAP:
    • 5 burpees
    • 10 KB-snatch (5r/5l) 20/12
  • 2min REST
  • 4min AMRAP:
    • 5 burpees
    • 10 KB-clean (5r/5l) 24/16
  • 2min REST
  • 20 snatch 40/20
  • 20 overheadsquat 40/20
  • 20 clean 60/30
  • 20 frontsquat 60/30

Basics

  • overheadsquat

Sonntag 28/09/2014

MetCon

  • 50 airsquats
  • 40 sit ups
  • 50 pistols
  • 30 push ups
  • 50 lunges
  • 20 pull ups
15/09/2014 – 21/09/2014

Montag 15/09/2014

Strength

  • backsquat 2x1 @90%, 1x1 @100%, 1x1 @105%

MetCon

  • 9min AMRAP:
    • 20 wall balls 10/6
    • 20 toes to bar

Midline

  • 4min. max. effort superman hold

Basics

  • snatch

Dienstag 16/09/14

Skill

  • row

MetCon: "baseline"

  • 500m row
  • 40 airsquats
  • 30 situps
  • 20 push ups
  • 10 pull ups

Basics

  • overheadsquat

Mittwoch 17/09/14

Strength

  • shoulderpress 2x1 @90%, 1x1 @100%, 1x1 @105%

MetCon

  • 3 rounds of:
    • 10 powercleans @BW
    • 10 ring dips

Basics

  • push jerk

Donnerstag 18/09/14

MetCon: "The Seven"

  • 7 rounds of:
    • 7 handstand push ups
    • 7 thrusters 60/40
    • 7 knees to elbows
    • 7 deadlifts 110/72,5
    • 7 burpees
    • 7 KB-swings 32/20
    • 7 pull ups

Basics

  • sumo deadlift

Freitag 19/09/14

Strength

  • deadlift 2x1 @95%, 1x1 @100%, 1x1 @105%

MetCon

  • tabata:
    • push ups
    • airsquats
    • toes to bar
    • lunges

Basics

  • clean

Samstag 20/09/14

Skill

  • clean

MetCon

  • 1min cleans 60/40
  • 2min pull ups
  • 3min boxjumps
  • 2min pull ups
  • 1min cleans 60/40

Basics

  • Snatch

Sonntag 21/09/2014

MetCon

  • 10 rounds of:
    • 6 powercleans 60/40
    • 9 burpee box jumps
08/09/2014 – 14/09/2014

Montag 08/09/2014

Strength

  • 4x2 backsquat @95%

MetCon

  • 20-16-12-8
    • sumodeadlift 160/100
    • diamond push ups

Midline

  • 3x5 3sec pause squats (35% of 1RM)

Basics

  • snatch

Dienstag 09/09/14

Skill

  • handstandwalk

MetCon

  • 6min AMRAP:
    • 8 power cleans 40/25
    • 10 burpees
    • 12 DU
  • 3min REST
  • 6min AMRAP:
    • 6 power cleans 40/25
    • 8 shoulder to overhead 40/25
    • 10 burpees
    • 12 DU
  • 3min REST
  • 6min AMRAP:
    • 4 power cleans 40/25
    • 6 shoulder to overhead 40/25
    • 8 deadlifts 40/25
    • 10 burpees
    • 12 DU

Basics

  • backsquat

Mittwoch 10/09/14

Strength

  • 8x1 shoulderpress @95%

MetCon

  • 6 rounds of:
    • 6 strict handstand push ups
    • 6 strict dips
    • 6 ring rows

Midline

  • with a partner: accumulate 4min of hollow rock holds

Basics

  • press & push press

Donnerstag 11/09/14

Skill

  • muscle up

MetCon

  • 30min AMRAP:
    • 10 deadlifts 90/60
    • 20 strict pull ups
    • 30 toes to bar
    • 10 power clean 70/50
    • 20 chest to bar pull ups
    • 30 knee ups
    • 10 hang power snatch 50/30
    • 20 chin ups
    • 30 sit ups

Basics

  • deadlift

Freitag 12/09/14

Strength

  • 6x1 deadlift @95%

MetCon

  • 21-15-9
    • handstand push ups
    • pull ups
    • sit ups

Basics

  • KB basics

Samstag 13/09/14

Strength

  • overheadsquat, work up to 5RM in 15min

MetCon

  • 4 rounds of:
    • 1min muscle snatch 50/30
    • 1min burpees
    • 1min hang snatch high pull 50/30
    • 1min toes to bar
    • 1min REST

Basics

  • frontsquat

Sonntag 14/09/2014

MetCon 1: "Cindy"

  • 20min AMRAP:
    • 5 pull ups
    • 10 push ups
    • 15 airsquats

MetCon 2

  • row 500m

Strength

  • prowler push
01/09/2014 – 07/09/2014

Montag 01/09/2014

Strength

  • 6x2 backsquat @90%

MetCon

  • 10-8-6-4-2
    • box jumps
    • burpees
    • goblet squats 24/16
    • between each round 40 DU

Basics

  • frontsquat

Dienstag 02/09/14

Strength

  • 3 rounds of:
    • 10 good mornings
    • 15 toes to bar

MetCon

  • 100 wall balls 10/6
  • 3 push ups on the minute

Basics

  • kipping pull up

Mittwoch 03/09/14

Strength

  • 6x2 shoulderpress @90%

MetCon

  • death by frontsquat 45/27,5

Midline

  • 100 abmat sit ups for time

Basics

  • overheadsquat

Donnerstag 04/09/14

Strength

  • 4x8 thrusters

MetCon

  • 10 pull ups
  • 10m lunges - overhead
  • 10 push press
  • 10m lunges - overhead
  • 15 pull ups
  • 10m lunges - frontrack
  • 15 cleans
  • 10m lunges - frontrack
  • 20 pull ups
  • 10m lunges
  • 20 frontsquats
  • 10m lunges
  • weight: 50/30

Basics

  • push jerk

Freitag 05/09/14

Strength

  • 10x2 deadlift @90%

MetCon

  • 15min AMRAP:
    • 1-2-3-4-5 clean thruster 50/30 in pairs of two
    • first partner does one rep, then other partner does one rep. Then two and two, and so on
    • 1-2-3-4-5 = 1 round

Basics

  • sumodeadlift

Samstag 06/09/14

Strength

  • 3x15 wobbly frontsquat

MetCon: "Diane"

  • 21-15-9
    • deadlift 102,5/70
    • handstand push ups

Basics

  • clean

Sonntag 07/09/2014

MetCon

  • 5 rounds of:
    • 400m medball run 10/6
    • 15 thruster 42,5/30
    • 30 KB-swings 28/20
25/08/2014 – 31/08/2014

Montag 25/08/2014

Strength

  • 6x3 backsquat @85%

MetCon

  • 16min EMOM:
    • even: 4 clean 100/70
    • odd: 3 strict muscle ups

Midline

  • 4x10 side bends

Basics

  • clean

Dienstag 26/08/14

Strength

  • overheadsquat build to a heavy tripple (max 6 sets)

MetCon: "Curtis P"

  • 100 reps @55% bodyweight
    • power clean
    • left lunge
    • right lunge
    • push press

Basics

  • snatch

Mittwoch 27/08/14

Strength

  • 6x3 shoulderpress @85%

MetCon: 20min EMOM

  • odd min: 2 reps of KB-complex, using two KBs
    • clean
    • frontsquat
    • push press
    • snatch
    • push up
  • even min:
    • 6 burpees

Midline

  • 100 KB-swings

Basics

  • backsquat

Donnerstag 28/08/14

Strength

  • 3,2,1,2,3 push jerk

MetCon

  • 200 SU
  • 20 pull ups
  • 6 rounds of:
    • 12 wall balls 10/6
    • 10 overhead lunges 10/6
    • 8 push ups
    • 6 burpee tuck jumps
  • 20 pull ups
  • 200 SU

Basics

  • press & pushpress

Freitag 29/08/14

Strength

  • 10x2 deadlift @85%

MetCon: "Angie"

  • 100 pull ups
  • 100 push ups
  • 100 sit ups
  • 100 airsquats

Basics

  • deadlift

Samstag 30/08/14

Strength

  • 5,5,3,3,3,3 floorpress

MetCon

  • 10min EMOM:
    • 10 Double KB-swings 24/16
  • 5min REST
  • 4 rounds of:
    • 60 DU
    • 12 thruster 60/30
    • 12 toes to bar

Basics

  • kettlebell basics

Sonntag 31/08/2014

Skill

  • handstandwalk

MetCon

  • 30min AMRAP:
    • 400m run
    • 5 burpee pull overs
    • 5 handstand push ups
    • 20 DU
18/08/2014 – 24/08/2014

Montag 18/08/2014

Strength

  • 6x3 backsquat @80%

MetCon

  • 10min AMRAP:
    • 6 frontsquat 60/40
    • 12 burpees

Basics

  • KB-basics

Dienstag 19/08/14

Strength

  • 10min EMOM:
    • 2 power snatch

MetCon

  • 4 rounds of:
    • 6 deadlift 100/70
    • 9 handstand push ups
    • 200m run

Basics

  • frontsquat

Mittwoch 20/08/14

Strength

  • 6x3 shoulderpress @80%

MetCon

  • 21-18-15-18-21
    • push press 50/30
    • dips

Midline

  • 50 ab roll outs

Basics

  • kipping pull up

Donnerstag 21/08/14

Strength

  • butterfly pullup

MetCon

  • 25 box jump/step ups
  • 25 clean 40/25
  • 25 wallball shots 10/6
  • 75 DU
  • 25 wallball shots 10/6
  • 25 clean 40/25
  • 25 box jump/step ups

Midline

  • 2min hollow rock

Basics

  • overheadsquat

Freitag 22/08/14

Strength

  • 10x2 deadlift @80%

MetCon

  • 400m run
  • 40 overhead squats 40/20
  • 30 toes to bar
  • 20 push ups
  • 10 muscle ups

Basics

  • push jerk

Samstag 23/08/14

Skill

  • handstand/walk

Strength

  • 5x3 weighted box jumps

MetCon

  • 4min AMRAP:
    • KB-thruster 24/16
  • 2min REST
  • 4min AMRAP:
    • thruster 40/25
  • 2min REST
  • 4min AMRAP:
    • over the bar burpees

Basics

  • sumodeadlift

Sonntag 24/08/2014

MetCon: "mile sandwich"

  • 1 mile run
  • 30 power snatch 60/30
  • 30 toes to bar
  • 30 KB-swings 32/20
  • 1 mile run
11/08/2014 – 17/08/2014

Montag 11/08/2014

Strength

  • 5x5 backsquat @75%

MetCon

  • in teams of two:
    • 100 burpees
    • 100 box jumps
    • 100 clean & jerk 40/30
  • only one working

Basics

  • clean

Dienstag 12/08/14

Strength/Skill

  • muscle up transition

MetCon

  • 30-25-20-15-10-5
    • wallballshots 10/6
    • KB-swings 28/20
    • with 150m run between rounds
  • timecap 24min

Basics

  • snatch

Mittwoch 13/08/14

Strength

  • 5x5 shoulderpress @75%

MetCon

  • hand release burpee marathon

Midline

  • 3min max effort plank

Basics

  • backsquat

Donnerstag 14/08/14

Strength

  • 3 rounds of:
    • 6 floorpress
    • 12 single KB-row (each side)
    • alternating

MetCon 20 EMOM:

  • odd: snatch complex
    • 1 powersnatch
    • 1 overheadsquat
    • 1 snatch
  • even:
    • 3 burpees
    • 6 chest to bar pull ups
    • 9 airsquats

Basics

  • press & pushpress

Freitag 15/08/14

GESCHLOSSEN

Samstag 16/08/14

Strength

  • 5x5 deadlift @75%

MetCon

  • 12min AMRAP:
    • 20 overheadlunges with plate 20/15
    • 20 knee to elbow
    • 40 double unders

Basics

  • deadlift

Sonntag 17/08/2014

MetCon

  • 4 rounds of:
    • 20 hang power cleans 40/30
    • 10 shoulder to overhead 40/30
    • 400m run
04/08/2014 – 10/08/2014

Montag 04/08/2014

Strength

  • powersprints
  • 5x5 backsquat @70%

MetCon

  • 10min AMRAP:
    • 10 jumping squats 20/15
    • 10 push press 20/15

Midline

  • 3min max effort hollow rock

Basics

  • KB-basics

Dienstag 05/08/14

Strength

  • 5x6 pendlay row

MetCon

  • 3 rounds - 1min work of:
    • snatch highpull 20/15
    • v-ups
    • backsquat 20/15
    • russian twist 10/6
    • wallballshots 10/6
    • rest

Basics

  • frontsquat

Mittwoch 06/08/14

Strength

  • 5x5 shoulderpress @70%

MetCon

  • ?

Basics

  • kipping pull up

Donnerstag 07/08/14

Strength

  • 1RM turkish get up

MetCon: 40sec work/20 sec rest

  • 10 sets each exercise
    • lunges
    • goblet squat 16/12
    • ring push ups

Basics

  • overheadsquat

Freitag 08/08/14

Strength

  • 5x5 deadlift @70%

MetCon: "Helen"

  • 3 rounds of:
    • 400m run
    • 21 KB-swings 24/16
    • 12 pull ups
  • (timecap: 12min)

Midline

  • 100 reps any combination

Basics

  • push jerk

Samstag 09/08/14

Skill

  • handstand/handstandwalk

Strength

  • 5x6 clean high pull

Complex

  • 8 sets of:
    • 1x snatch
    • 2x overhead squat
    • 3x snatch grip push press
    • 4x snatch grip deadlift
  • rest as needed, for quality Not time

Basics

  • sumodeadlift

Sonntag 10/08/2014

MetCon

  • run 1600m
  • 2 rounds of:
    • 10 burpees
    • 10 ring rows
  • run 1200m
  • 2 rounds of:
    • 15 burpees
    • 15 ring rows
  • run 800m
  • 2 rounds of:
    • 20 burpees
    • 20 ring rows
28/07/2014 – 03/08/2014

Montag 28/07/2014

Skill

  • turkish get up

Strength

  • 5x5 backsquat @65%

MetCon

  • 12min AMRAP:
    • 2 clean 60/40kg
    • 4 thruster 60/40kg
    • 2 muscle up

Midline

  • 30 leg raises, 30 v-ups

Basics

  • sumodeadlift

Dienstag 29/07/14

Strength

  • 3x10 romanian deadlift

MetCon

  • 4 rounds of:
    • 200m run
    • 10 goblet squats 32/24
    • 200m run
    • 10 strict pull ups
    • 200m run
    • 10 KB-swings 32/24
  • (30min time cap)

Basics

  • clean

Mittwoch 30/07/14

Strength

  • 5x5 shoulderpress @65%

MetCon

  • 6 rounds of:
    • 10 burpee tuck jumps
    • 5 frontsquats 60/40

Midline

  • 6x AMRAP 30sec toes to bar
  • 1min REST

Basics

  • snatch

Donnerstag 31/07/14

Strength

  • 10x3 box squats

Skill

  • muscle up

MetCon

  • 15min AMRAP:
    • 7 jumping squats
    • 5 strict toes to bar
    • 3 strict handstand push ups

Basics

  • backsquat

Freitag 01/08/14

Strength

  • 5x5 deadlift @65%

MetCon

  • EMOM 10min:
    • 15 KB-Swings 32/24
  • 2min REST
  • 8min AMRAP:
    • 10 push press 30/22,5
    • 10 ring pull ups (false grip)

Midline

  • 5x10 back extensions

Basics

  • overheadsquat

Samstag 02/08/14

Strength

  • 6x4 front rack lunges (each leg)

MetCon

  • 7 rounds of:
    • 3 bar muscle ups
    • 5 deadlift 100/70
    • 7 half burpees

Basics

  • deadlift

Sonntag 03/08/2014

MetCon

  • 50 DU
  • 200m run
  • 21 ring dips
  • 21 box jumps
  • 21 ground to overhead 20/15
  • 200m run
  • 15 ring dips
  • 15 box jumps
  • 15 ground to overhead 20/15
  • 200m run
  • 9 ring dips
  • 9 box jumps
  • 9 ground to overhead 20/15
  • 50 DU
21/07/2014 – 27/07/2014

Montag 21/07/2014

Strength

  • 5x5 backsquat @60%

MetCon

  • 5 rounds of:
    • 6 front rack lunges (each leg)
    • 6 front rack step ups (each leg)
    • 6 frontsquats
  • (pick weight for UNBROKEN rounds)

Midline

  • 10x10 criss-cross crunches

Basics

  • deadlift

Dienstag 22/07/14

Strength

  • 10m yoke carry

MetCon

  • 14min AMRAP:
    • 8 overheadsquats 40/30
    • 8 shoulder to overhead 40/30
    • 8 over the bar burpees
    • 8 knee to elbow

Midline

  • 100 reps barbell russian twist

Basics

  • KB-basics

Mittwoch 23/07/14

Strength

  • 5x5 shoulderpress @60%

MetCon

  • 10min AMRAP:
    • KB-swing 28/20
  • 3 min REST
  • 10min AMRAP:
    • goblet squat 28/20

Basics

  • frontsquat

Donnerstag 24/07/14

Strength

  • 10x3 dips

MetCon: "Annie"

  • 50-40-30-20-10
    • DU
    • sit ups

Basics

  • butterfly pull up

Freitag 25/07/14

Skill

  • skin the cat

Strength

  • 5x5 deadlift @60%

MetCon

  • TEAM WOD

Basics

  • overheadsquat

Samstag 26/07/14

Strength

  • 3x15 wobbly frontsquats

MetCon

  • 12min AMRAP:
    • 4 hang power cleans 50/37,5
    • 8 pull ups
    • 16 hand release push ups
    • 40 DU

Basics

  • push jerk

Sonntag 27/07/2014

MetCon

  • 4x 400m sprint with 3min rest
  • EMOM 12min:
    • odd min: 8 strict toes to bar
    • even min: 45sec handstandhold
14/07/2014 – 20/07/2014

Montag 14/07/2014

Strength

  • 5x5 backsquat @55%

MetCon

  • 6 rounds of:
    • 4 thruster 40/30
    • 6 hang power cleans 40/30
    • 9 deadlifts 40/30

Midline

  • 6x20sec hollow arch

Basics

  • pushjerk

Dienstag 15/07/14

Strength

  • 10x3 snatch pull

MetCon

  • 20min AMRAP:
    • 800m run
    • 20 KB-swings 28/20
    • 10 ring push ups
    • 5 strict pull ups

Midline

  • 50 leg raises

Basics

  • sumodeadlift

Mittwoch 16/07/14

Strength

  • 5x5 shoulderpress @55%

MetCon

  • tabata:
    • battling ropes
    • burpees
    • jumping squats
    • shoulder to overhead 20/15

Basics

  • clean

Donnerstag 17/07/14

Strength

  • EMOM 10min:
    • 4 backsquats
  • EMOM 10min, every 2 min
    • 20 walking lunges

MetCon

  • 21-15-9
    • toes to bar
    • push ups

Basics

  • snatch

Freitag 18/07/14

Strength

  • 5x5 deadlift @55%

MetCon

  • 6 rounds of:
    • 4 muscle ups
    • 6 handstand push ups
    • 8 deadlift 120/80
    • 10 sit ups

Midline

  • pull aparts 4x10

Basics

  • backsquat

Samstag 19/07/14

Skill

  • work your weakness 20min

MetCon: "Fran"

  • 21-15-9
    • thruster 42,5/35
    • pull ups

Basics

  • press & pushpress

Sonntag 20/07/2014

MetCon

  • 22min AMRAP:
    • 400m run
    • 3 backsquats @BW
    • 400m run
    • 6 backsquats @BW
    • 400m run
    • 9 backsquats @BW
    • 400m run
    • 12 backsquats @BW
    • 400m run
    • and so on
07/07/2014 – 13/07/2014

Montag 07/07/2014

Skill

  • muscle up

Strength

  • 5x5 backsquat @50%

MetCon

  • 60-40-20
    • KB-swings 32/24
    • burpees

Midline

  • 5 rounds of:
    • 10 side crunches
    • 10 crunches

Basics

  • press & pushpress

Dienstag 08/07/14

Strength

  • EMOM 10min
    • 5x bent over row

MetCon

  • 5min AMRAP:
    • DU
  • 2min REST
  • 5 rounds of:
    • 10 power snatch 50/37,5
    • 5 strict pull ups

Basics

  • deadlift

Mittwoch 09/07/14

Strength

  • 5x5 shoulderpress @50%

MetCon

  • KB-400 test

Basics

  • KB-basics

Donnerstag 10/07/14

Skill/Strength

  • 20x2 weighted pull ups

MetCon

  • 800m run
  • 20-15-10-5
    • push ups
    • jumping lunges
  • 800m run

Basics

  • frontsquat

Freitag 11/07/14

Strength

  • 5x5 deadlift @50%

MetCon

  • 12min AMARP:
    • 5 burpees
    • 5 pull ups
    • 10 pistols

Basics

  • kipping pull up

Samstag 12/07/14

MetCon

  • 6min AMRAP:
    • 5 hangcleans 40/30
    • 5 handstandpushups
  • 4min REST
  • 6min AMRAP:
    • 5 deadlifts 70/52,5
    • 10 over the bar burpees
  • 4min REST
  • 6min AMRAP:
    • 2 chest to bar pullups
    • 2 thruster 30/22,5
    • 4 chest to bar pullups
    • 4 thruster 30/22,5
    • and so on

Basics

  • overheadsquat

Sonntag 13/07/2014

closed!

30/06/2014 – 06/07/2014

Montag 30/06/2014

Strength

  • 3x10 floorpress

MetCon

  • 10 power cleans 50/37,5
  • 10 burpee chest to bar pull ups
  • 10 burpee box jumps
  • 5 power cleans 50/37,5
  • 400m run

Strength

  • 5x AMRAP pull ups with 90" rest

Basics

  • overheadsquat

Dienstag 01/07/14

Strength

  • 10x3 pull ups

MetCon

  • death by backsquat 50/37,5

Midline

  • 4min max effort L-sit

Basics

  • push jerk

Mittwoch 02/07/14

Skill

  • muscle up

Strength

  • 10x3 pushpress

MetCon

  • 21-15-9-6-3
    • deadlift 60/45
    • over the bar burpees

Basics

  • sumodeadlift

Donnerstag 03/07/14

Skill/Strength

  • turkish get up

MetCon

  • 10-1 ladder pull up
  • 1-10 ladder ground to overhead 20/15

Midline

  • 4 rounds of:
    • 20 toes to bar
    • 10 good mornings

Basics

  • cleans

Freitag 04/07/14

Strength

  • 3x10 hip thruster

MetCon

  • 4 rounds of:
    • 400m run
    • 4 snatch 60/45
    • 4 handstand push ups
    • 4 muscle ups

Basics

  • snatch

Samstag 05/07/14

MetCon: "Barbara"

  • 5 rounds of:
    • 20 pull ups
    • 30 push ups
    • 40 sit ups
    • 50 airsquats
  • 3min REST

Basics

  • backsquat

Sonntag 06/07/2014

MetCon

  • 111 DU
  • 22 over the box burpees
  • 33 KB swings 28/20
  • 44 pull ups
  • 55 push ups
  • 66 airsquats
  • 111 DU
23/06/2014 – 29/06/2014

Montag 23/06/2014

Skill

  • clean

Strength

  • 5x8 behind the neck press

MetCon

  • 8min AMRAP:
    • 100m run
    • 40 DU
  • 3min REST
  • 5min AMRAP:
    • 30 KB-snatch 20/12
    • 15 knee to elbow

Basics

  • backsquat

Dienstag 24/06/14

Strength

  • 6x2 lowbar backsquat

MetCon

  • 6 rounds of:
    • 200m run
    • 15 gobletsquats 24/20
    • 10 gobletlunges 24/20
    • 5 hanstand push ups

Midline

  • 5x10 weighted sit ups

Basics

  • press & pushpress

Mittwoch 25/06/14

Strength

  • 6x2 clean

Complex

  • muscle snatch
  • snatch grip push press
  • overheadsquat
  • snatch grip bent over row

Midline

  • 100 reps of ab exercise of choice

Basics

  • deadlift

Donnerstag 26/06/14

Strength

  • 10x2 deadlift

MetCon

  • 3 rounds of:
    • 1min max DU
    • 1min max KB-swings 32/20
    • 1min max strict pull ups
    • 1min rest between each exercise and round

Basics

  • KB-basics

Freitag 27/06/14

Skill

  • snatch balance

Strength

  • 12x2 weighted box jump

MetCon: TeamWod

  • as a team of 3 (only one working)
    • 210 wallball shots
    • 180 burpees
    • 150 lunges
    • 120 sit ups
    • 90 pull ups

Basics

  • frontsquat

Samstag 28/06/14

Strength

  • 10min EMOM 3 frontsquat

MetCon

  • 10min AMRAP:
    • 7 thruster 35/25
    • 7 push ups
  • 2min REST
  • 3min AMRAP:
    • burpees

Midline

  • 5x10 back extensions

Basics

  • kipping pull up

Sonntag 29/06/2014

MetCon

  • 7min AMRAP:
    • 150m run
    • 15 toes to bar
  • 3min REST
  • 7min AMRAP:
    • 150m run
    • 20 KB-swings 28/20
  • 3min rest
  • 7min AMRAP:
    • 150m run
    • 25 squats
16/06/2014 – 22/06/2014

Montag 16/06/2014

Strength

  • 10x3 snatch

MetCon

  • 21-15-9
    • cleans 50/37,5
    • pull ups

Basics

  • frontsquat

Dienstag 17/06/14

Strength

  • 6x6 clean high pull

MetCon

  • 15min AMRAP:
    • 3 deadlifts 80/60
    • 9 push ups
    • 18 box jumps

Midline

  • 5x10 v-outs

Basics

  • kipping pull up

Mittwoch 18/06/14

Strength

  • 5x5 backsquat

MetCon

  • EMOM 12min:
    • even min: 10 burpees
    • odd min: 10 ringdips
  • with no rest perform as your score:
    • 1min AMRAP: burpees
    • 1min AMRAP: ring dipsw

Midline

  • 4x30sec weighted plank - rest as needed

Basics

  • overheadsquat

Donnerstag 19/06/14

Strength

  • Every 30sec for 12 min 3xpush press

MetCon

  • 10-20-30
    • powersnatch 30/15
  • 30-20-10
    • burpees

Basics

  • push jerk

Freitag 20/06/14

Skill

  • Snatch (choose a variation)

Strength

  • 6x5 floorpress

MetCon

  • 22min AMRAP:
    • 20 KB-swings 24/20
    • 10 floorpress 60/30
    • 10 roll outs
    • 400m run

Basics

  • sumodeadlift

Samstag 21/06/14

Strength

  • 10x3 muscle snatch

MetCon

  • 10 rounds of:
    • 200m run
    • 4 muscle ups

Midline

  • 4x10 strict toes to bar

Basics

  • clean

Sonntag 22/06/2014

MetCon

  • 10 snatch 40/30
  • 15 overheadsquats 40/30
  • 20 pushpress 40/30
  • 25 frontsquats 40/30
  • 30 backsquats 40/30
  • 35 deadlifts 40/30
  • 40 wallballshots 10/6
  • 45 double unders
09/06/2014 – 15/06/2014

Montag 09/06/2014

Strength

  • 10x3 plyo push ups

MetCon 1

  • death by 10m

MetCon 2 "Karen"

  • 150 wallballshots 10/6

Basics

  • clean

Dienstag 10/06/14

Strength

  • 3x10 step ups

MetCon

  • ?

Basics

  • snatch

Mittwoch 11/06/14

Strength

  • 3x10 deficit deadlift

MetCon

  • death by thruster 35/27,5

Midline

  • 4min max effort plank

Basics

  • backsquat

Donnerstag 12/06/14

Strength/Skill

  • 10x3 snatch balance

MetCon

  • ?

Basics

  • press & pushpress

Freitag 13/06/14

Skill

  • kipping/butterfly pull up

Strength

  • 10x3 wobbly frontsquats

MetCon

  • ?

Basics

  • deadlift

Samstag 14/06/14

Strength

  • EMOM for 10min, 1 clean every 30sec

MetCon

  • 5 rounds of:
    • 15 overheadsquats 40/30
    • 20 pull ups
    • 30 sit ups

Basics

  • KB-basics

Sonntag 15/06/2014

MetCon

  • ?
02/06/2014 – 08/06/2014

Montag 02/06/2014

Strength

  • 3x10 overheadsquats

MetCon:

  • 4 rounds of:
    • 20 handrelease push ups
    • 16 KB clean-thruster 16/12

Basics

  • KB-basics

Dienstag 03/06/14

Skill

  • 10x3 speedsquats

Strength

  • 10x2 pull ups

MetCon

  • 80 DU
  • 70 KB-swings 20/16
  • 60 sit ups
  • 50 airsquats
  • 40 wallballshots 10/6

Basics

  • frontsquat

Mittwoch 04/06/14

Skill

  • handstand/walk/push up

Strength

  • 3x10 KB push jerk (each side)

MetCon

  • EMOM 15min:
    • even: 10 burpees
    • odd: 8 ring rows

Midline

  • 3x20 ab rollouts

Basics

  • kipping pull up

Donnerstag 05/06/14

Strength

  • EMOM 10min 6 deadlifts

MetCon: "Fran"

  • 21-15-9
    • thruster 42,5/30
    • pull ups

Basics

  • overheadsquat

Freitag 06/06/14

Skill

  • turkish get up

Strength

  • 4x10 bent over row

MetCon

  • 6 rounds of:
    • 30sec hollow rock hold
    • 30sec rest
    • 30sec handstand hold
    • 30sec rest

Basics

  • pushjerk

Samstag 07/06/14

Strength

  • 5x AMRAP pull ups

MetCon

  • 10-8-6-4-2
    • KB man maker
    • toes to bar
    • snatch pulls 60/40

Basics

  • sumodeadlift

Sonntag 08/06/2014

MetCon:

  • 5 rounds of:
    • 10 backsquats 80/60
    • 10 strict burpee pull ups
    • 400m run

Midline

  • 4x 30sec side plank
26/05/2014 – 01/06/2014

Montag 26/05/2014

Strength

  • 5x5 low bar backsquat

MetCon:

  • 10 rounds of:
    • 4 push press 60/40
    • 10 half burpees

Midline

  • lunge pallof press hold 3x40sec

Basics

  • sumodeadlift

Dienstag 27/05/14

Skill

  • kipping pull up

Strength

  • 10x2 pull ups

MetCon

  • EMOM 18min (max effort)
    • even: thruster 30/20
    • odd: toes to bar

Basics

  • clean

Mittwoch 28/05/14

Strength

  • every 30sec for 10min 5 push ups

MetCon

  • 20min AMRAP:
    • 8 power snatch 50/30
    • 8 strict handstand push ups
    • 200m run

Midline

  • 4x10 back extension

Basics

  • snatch

Donnerstag 29/05/14

Skill

  • work your weakness for 10min

Strength

  • EMOM 10min 5 overheadsquats 40/30

MetCon

  • 21-15-9
    • backsquat 100/75
    • burpees

Basics

  • backsquat

Freitag 30/05/14

Strength

  • 5x6 power clean

MetCon

  • ?

Midline

  • 4x10 leg circles each side

Basics

  • press & pushpress

Samstag 31/05/14

Strength/Skill

  • 10x3 dips

MetCon

  • ?

Basics

  • deadlift

Sonntag 01/06/2014

MetCon:

  • ?
19/05/2014 – 25/05/2014

Montag 19/05/2014

Strength/Skill

  • KB windmill

MetCon:

  • snatch complex:
    • snatch grip deadlift
    • power snatch
    • overhead squat
    • snatch grip push press
    • overhead squat
  • 7x5 for quality NOT time

Midline

  • 10x10 mountain climber

Basics

  • deadlift

Dienstag 20/05/14

Skill

  • KB clean

Strength

  • 3x10 wobbly squat

MetCon

  • 12 min AMRAP:
    • 20 clean and press 20/12 kg KB
    • 15 pistols
    • 10 strict handstand push ups
    • 20m overhead lunges 20/12 Kg KB

Basics

  • KB Basics

Mittwoch 21/05/14

Strength

  • 3x10 one leg deadlift (each side)

MetCon

  • 6 rounds of:
    • 10 thruster 45/35
    • 10 ring dips
    • 10 pull ups

Midline

  • 3x10 pallof sit up

Basics

  • Frontsquat

Donnerstag 22/05/14

Skill

  • KB Snatch

Strength

  • 3x10 split stance press

MetCon

  • 40 wallball shots 10/6
  • 40 burpees
  • 40 KB swings 24/16
  • 40 toes to bar
  • 40 KB swings 24/16
  • 40 burpees
  • 40 wallball shots 10/6

Basics

  • Kipping pull up

Freitag 23/05/14

Strength

  • 3x10 side lunges

MetCon

  • 100m lunges 20/15
  • every 6 lunges perform 2 thruster
  • for every drop - 4 burpees penalty

Midline

  • 4 x 30'' band overhead hold

Basics

  • Overheadsquat

Samstag 24/05/14

Strength/Skill

  • 3x10 thruster

MetCon

  • 3 rounds, 1min each::
    • burpees
    • russian twist 10/6
    • wallballshots 10/6
    • lunges
    • rest

Basics

  • Push jerk

Sonntag 25/05/2014

MetCon: "Angie"

  • 100 pull ups
  • 100 push ups
  • 100 sit ups
  • 100 airsquats
12/05/2014 – 18/05/2014

Montag 12/05/2014

Strength

  • 3x10 bulgarian style split squat

MetCon:

  • 40 russian swings 28/20
  • 60 DU
  • 40 russian swings 28/20
  • 60 DU
  • 40 russian swings 28/20

Midline

  • 4min plank sandwich (left/front/right)

Basics

  • Basic push jerk

Dienstag 13/05/14

Skill

  • power snatch

Strength

  • 3x10 deficit deadlift

MetCon

  • 10min AMRAP:
    • 5 pushpress 70/52,5
    • 10 knee to elbow

Basics

  • sumodeadlift

Mittwoch 14/05/14

Strength

  • 3x10 bradford press

MetCon

  • 8 rounds of:
    • 150m run
    • 9 ring push ups
    • 7 toes to bar

Midline

  • 4x10 TGU sit up (each side)

Basics

  • clean

Donnerstag 15/05/14

Skill

  • hang power clean

Strength

  • 3x10 3" pause squat

MetCon

  • 12-10-8-10-12
    • handstand push ups
    • KB-clean 24/16
    • step up 24/16

Basics

  • snatch

Freitag 16/05/14

Strength

  • 3x10 1arm KB-floorpress

MetCon

  • 3min AMRAP:
    • thruster 30/22,5
  • 2min REST
  • 3min AMRAP:
    • burpees
  • 2min REST
  • 6 rounds of:
    • 6 thruster 50/37,5 kg
    • 6 burpees

Midline

  • 3 min max effort plank

Basics

  • backsquat

Samstag 17/05/14

Strength/Skill

  • 3x10 Steinborn lift

MetCon

  • 3 rounds of:
    • 40 burpees
    • 5 muscle ups
    • 8 hang power clean 50/37,5

Basics

  • press/push press

Sonntag 18/05/2014

MetCon

  • run 1,2 km
  • 100 push ups
  • 100 sit ups
  • 100 lunges
  • run 1,2 km
05/05/2014 – 11/05/2014

Montag 05/05/2014

Strength

  • 3x10 floorpress/benchpress

MetCon: 2014 Regional Event 4

  • 21-15-9-6-3
    • strict handstand push ups
    • frontsquats 90/60
    • burpees

Basics

  • deadlift

Dienstag 06/05/14

Skill

  • KB-snatch

Strength

  • 3x10 bent over row

MetCon

  • EMOM for 30min
    • 3 handstand push ups
    • 6 pull ups
    • 9 overheadlunges 20/15

Basics

  • KB-basics

Mittwoch 07/05/14

Strength

  • 3x10 good mornings

MetCon

  • 10-8-6-4-2
    • overheadsquats 35/27,5
    • pistols
    • sit ups

Midline

  • 4x10 ab roll outs

Basics

  • frontsquat

Donnerstag 08/05/14

Strength

  • 3x10 zerchersquats

MetCon

  • tabata:
    • frontsquats 20/15
    • sit ups
    • jumping jacks
    • battling ropes

Basics

  • kipping pull up

Freitag 09/05/14

Strength

  • 3x10 behind the neck press

MetCon

  • 60 double unders
  • 60 airsquats
  • 50 double unders
  • 50 airsquats
  • 40 double unders
  • 40 airsquats
  • 30 double unders
  • 30 airsquats
  • 20 double unders
  • 20 airsquats
  • 10 double unders
  • 10 airsquats

Midline

  • 3min max effort L-sit

Basics

  • overheadsquat

Samstag 10/05/14

Strength

  • 3x10 snatch grip deadlift

MetCon

  • "Karen"
    • 150 wallballshots 10/6

Sonntag 11/05/2014

MetCon

  • 800m run
  • 30 backsquats 60/45
  • 30 sit ups
  • 30 backsquats 50/37,5
  • 30 sit ups
  • 30 backsquats 40/30
  • 30 sit ups
  • 800m run
28/04/2014 – 04/05/2014

Montag 28/04/2014

Strength

  • 3x12 backsquat @60%

Skill

  • powerclean

MetCon

  • 1min burpees
  • 1min powerclean 40/30
  • 2min burpees
  • 2min powerclean 40/30
  • 3min burpees
  • 3min powerclean 40/30

Basics

  • clean

Dienstag 29/04/14

Strength

  • 3x12 shoulderpress @60%

MetCon

  • 10 KB-swings 32/24
  • 20 wallballshots
  • 30 sit ups
  • 20 KB-swings 32/24
  • 40 wallballshots
  • 60 sit ups

Basics

  • snatch

Mittwoch 30/04/14

Strength

  • 5x5 hipthruster @80%

MetCon

  • 16min AMRAP
    • 16 gobletsquats 24/20
    • 16 pistols
    • 150m run

Midline

  • tabata hollow arch

Basics

  • backsquat

Donnerstag 01/05/14

closed

Freitag 02/05/14

Strength

  • 3x12 deadlift @60%

MetCon

  • 10min AMRAP
    • 10 knee to elbow
    • 20 backsquats 20/15
    • 10 thruster 20/15

Midline

  • farmers hold

Basics

  • press & pushpress

Samstag 03/05/14

Strength

  • 5x5 overheadsquat @80%

MetCon

  • CrossFit Games 2014 Masters Qualifier Event 4
    • 100 pull ups
    • 100 wallballshots 10/6

Sonntag 04/05/2014

Strength

  • sled push

MetCon

  • 30 double unders
  • 30 box jumps
  • 30 push ups
  • 30 pull ups
  • 30 burpees
  • 30 KB-swings 32/24
  • 30 double unders
21/04/2014 – 27/04/2014

Montag 21/04/2014

1RM test

  • backsquat
  • shoulderpress

Basics

  • KB-basics

Dienstag 22/04/14

1RM test

  • deadlift
  • floorpress

Basics

  • frontsquat

Mittwoch 23/04/14

1RM test

  • frontsquat
  • pull up

Basics

  • kipping pull up

Donnerstag 24/04/14

1RM test

  • backsquat
  • shoulderpress

Basics

  • overheadsquat

Freitag 25/04/14

1RM test

  • deadlift
  • floorpress

Basics

  • push jerk

Samstag 26/04/14

1RM test

  • frontsquat
  • pull up

Basics

  • sumodeadlift

Sonntag 27/04/2014

1RM test

  • test what you've missed
14/04/2014 – 20/04/2014

Montag 14/04/2014

Strength

  • 4x1 shoulderpress @95%

Skill

  • snatch

MetCon:

  • 6 rounds of:
    • 2 deadlifts 120/90
    • 4 hspu
    • 6 c2b pull ups
    • 12 sit ups

Midline

  • tabata hollow arch

Basics

  • clean

Dienstag 15/04/14

Strength

  • 4x1 deadlift @95%

MetCon:

  • 3min AMRAP:
    • burpees
  • 1min REST
  • 3min AMRAP:
    • double unders (tuck jumps)
  • 1min REST
  • 3min AMRAP:
    • burpees

Basics

  • snatch

Mittwoch 16/04/14

Strength

  • 6x1 pull ups @95%

MetCon:

  • 60 KB-snatches 20/16
  • 50 wallballshots 10/6
  • 40 box jumps
  • 30 push ups
  • 20 pull ups
  • 10 burpees

Midline

  • 100 abmat sit ups

Basics

  • backsquat

Donnerstag 17/04/14

Strength

  • 4x1 frontsquat @95%

MetCon:

  • 13min AMRAP:
    • 10 burpees
    • 15 KB-swings 32/24
    • 20 gobletlunges 32/24
    • 25 gobletsquats 32/24
    • 400m run

Basics

  • press & pushpress

Freitag 18/04/14

Strength

  • 4x1 floorpress @95%

MetCon:

  • 5 rounds for time:
    • 400m run
    • 10 snatch high pull 50/30
    • 5 clean 50/30

Midline

  • 4x10 ab roll outs

Basics

  • deadlift

Samstag 19/04/14

Unser Gym ist heute geschlossen!

  • Treffpunkt fr das OUTDOOR-WORKOUT ist 14:00 Uhr bei der Straenbahnstation 31 Floridsdorferbrcke!

Sonntag 20/04/2014

closed!

07/04/2014 – 13/04/2014

Montag 07/04/2014

Strength

  • 5x2 deadlift @92,5%

Skill

  • handstand walk

MetCon:

  • 12min AMRAP:
    • 10 bent over row 60/40
    • 10 knee to elbows
    • 10 burpees

Midline

  • 3x50sec back extension hold

Basics

  • KB-basics

Dienstag 08/04/14

Strength

  • 8x2 pull ups @92,5%

MetCon:

  • death by:
    • shoulder to overhead 40/30

Strength 2

  • 10m sled pull

Basics

  • frontsquat

Mittwoch 09/04/14

Strength

  • 5x2 frontsquats @92,5%

Skill

  • hollow rock/hollow arch

MetCon:

  • 7 rounds of:
    • 9 strict pull ups
    • 7 strict toes to bar
    • 5 strict handstand push ups
    • 3 strict muscle ups

Basics

  • kipping pull up

Donnerstag 10/04/14

Strength

  • 5x2 floorpress @92,5%

MetCon:

  • tabata:
    • burpees
    • lunges
    • sit ups
    • airsquats

Midline

  • 5x10 floor whipers

Basics

  • overheadsquat

Freitag 11/04/14

Strength

  • 4x1 backsquat @95%

MetCon:

  • 20min AMRAP:
    • 400m run
    • 12 frontsquat 50/30
    • 12 pushpress 50/30

Midline

  • 4x10 pallof press, each side

Basics

  • push jerk

Samstag 12/04/14

MetCon:

  • 80 DU
  • 20 power snatch 45/30
  • 80 DU
  • 20 power snatch 45/30
  • 80 DU
  • 20 power snatch 45/30
  • 80 DU
  • 20 power snatch 45/30
  • 80 DU

Basics

  • sumodeadlift

Sonntag 13/04/2014

MetCon: "Murph"

  • 1 mile Run
  • 100 Pull-ups
  • 200 Push-ups
  • 300 Squats
  • 1 mile Run
  • no splitting up of exercises
31/03/2014 – 06/04/2014

Montag 31/03/2014

Strength

  • 12x2 pull ups @90%

Skill

  • kipping pull up/butterfly pull up

MetCon:

  • 5min AMRAP:
    • push jerk 30/15
  • 1min REST
  • 4min AMRAP:
    • back squat 30/15
  • 1min REST
  • 3min AMRAP:
    • bent over row 30/15

Basics

  • sumodeadlift

Dienstag 01/04/14

Strength

  • 6x2 frontsquat @90%

MetCon:

  • 100 push ups
  • 100 sit ups
  • 100 ring rows

Midline

  • 8 x 30 sec hollow arch

Basics

  • clean

Mittwoch 02/04/14

Strength

  • 6x2 floorpress @90%

MetCon:

  • 10 power snatch 40/30
  • 40 DU
  • 10 power snatch 40/30
  • 60 DU
  • 10 power snatch 40/30
  • 80 DU
  • 10 power snatch 40/30
  • 100 DU

Basics

  • snatch

Donnerstag 03/04/14

Strength

  • 5x2 backsquat @92,5%

MetCon:

  • 8 rounds of:
    • 200m run
    • 15 push ups
    • 10 pull ups

Midline

  • max effort "L-hang" 2 min

Basics

  • backsquat

Freitag 04/04/14

Strength

  • 5x2 shoulderpress @92,5%

MetCon:

  • 20 backsquat @BW
  • 40 toes to bar
  • 60 KB-swing 32/20
  • 40 toes to bar
  • 20 backsquat @BW

Midline

  • 4 rounds 20 side bends each side

Basics

  • press & pushpress

Samstag 05/04/14

MetCon:

  • 5 rounds of:
    • 800m run
    • 10 thruster 50/37,5
    • 15 pull ups
    • 20 sit ups

Basics

  • deadlift

Sonntag 06/04/2014

MetCon:

  • 4 rounds of:
    • 150m run
    • 6 C2B pull ups
    • 6 handstand push ups
    • 12 jumping squats
  • 2min REST
  • 10min AMRAP:
    • 20 burpees
    • 10 hand release push ups
24/03/2014 – 30/03/2014

Montag 24/03/2014

Strength

  • 5x3 frontsquats @87,5%

MetCon:

  • 5min AMRAP:
    • 8 ring dips
    • 8 thruster 45/35
    • 8 toes to bar
  • 4min REST
  • 4min AMRAP:
    • 8 push ups
    • 8 thruster 35/27,5
    • 8 toes to bar

Basics

  • deadlift

Dienstag 25/03/14

Strength

  • 5x3 floorpress @87,5%

MetCon:

  • 10 rounds
    • 200m run
    • 40 DU

Midline

  • 5 min max effort plank

Basics

  • kettlebell basics

Mittwoch 26/03/14

Strength

  • 6x2 backsquat @90%

MetCon:

  • 3 muscle ups
  • 6 handstand push ups
  • 9 ring dips
  • 6 muscle ups
  • 9 handstand push ups
  • 12 ring dips
  • 9 muscle ups
  • 12 handstand push ups
  • 15 ring dips
  • no kip during movements (20min time cap)

Basics

  • medball clean

Donnerstag 27/03/14

Strength

  • 6x2 shoulderpress @90%

MetCon:

  • 100 lunges 20/10
  • 60 burpees
  • 60 double unders
  • 100 lunges 20/10

Midline

  • 6 min max effort hollow rock

Basics

  • frontsquat

Freitag 28/03/14

Strength

  • 6x2 deadlift @90%

MetCon:

  • run 800m
    • 21-15-9
    • power snatch 35/20
    • knees to elbows
  • run 400m

Midline

  • 8x20 seconds L-sit hold

Basics

  • overheadsquat

Samstag 29/03/14

MetCon:

  • open wod 14.5

Basics

  • pushjerk

Sonntag 30/03/2014

MetCon: benchmark wod "Jason"

  • 100 squats
  • 5 muscle-ups
  • 75 squats
  • 10 muscle-ups
  • 50 squats
  • 15 muscle-ups
  • 25 squats
  • 20 muscle-ups
17/03/2014 – 23/03/2014

Montag 17/03/2014

Strength

  • 5x4 floorpress @85%

MetCon: benchmark wod "bulger"

  • 10 rounds of:
    • 150m run
    • 7 chest to bar pull ups
    • 7 frontsquats 60/45
    • 7 handstand push ups

Basics

  • press jerk

Dienstag 18/03/14

Strength

  • 5x3 backsquat @87,5%

MetCon:

  • EMOM for 10 min:
    • odd min 5 power snatch 40/20
    • even min 10 push ups

Basics

  • sumodeadlift

Mittwoch 19/03/14

Strength

  • 5x3 shoulderpress @87,5%

MetCon: learn pacing yourself!

  • 7min AMRAP:
    • KB-swings 32/24
  • 2min rest
  • 5min AMRAP:
    • gobletsquats 32/24
  • 2min rest
  • 3min AMRAP:
    • gobletlunges 32/24

Basics

  • clean

Donnerstag 20/03/14

Strength

  • 6x2 deadlift @87,5

MetCon:

  • 50 pull ups
  • 50 toes to bar
  • 50 push ups
  • 50 ring rows

Basics

  • snatch

Freitag 21/03/14

Strength

  • 18x1 pull ups @87,5%

MetCon:

  • 10-8-4-8-10
    • back squat @40%
    • power clean (same weight)

Basics

  • backsquat

Samstag 22/03/14

MetCon:

  • open wod 14.4

Basics

  • press & pushpress

Sonntag 23/03/2014

MetCon: benchmark wod "blake"

  • 4 rounds of:
    • 30m weighted lunges with plate 20/15
    • 30 box jumps
    • 20 wallballshots 10/6
    • 10 handstand push ups
10/03/2014 – 16/03/2014

Montag 10/03/2014

Strength

  • 5x4 backsquat @85%

MetCon:

  • 14min AMRAP:
    • 2 muscle ups
    • 6 ground to overhead with plate 20/15
    • 18 KB twist 20/16

Basics

  • press & pushpress

Dienstag 11/03/14

Skill

  • L-sit

Strength

  • 5x4 shoulderpress @85%

MetCon:

  • tabata:
    • jumping squats
    • sit ups
    • airsquats
    • jumping pull ups

Basics

  • deadlift

Mittwoch 12/03/14

Strength

  • 5x4 deadlift @85%

MetCon:

  • 16min AMRAP:
    • 3 wallball shots 10/6
    • 3 hand release push ups
    • 6 wallball shots 10/6
    • 6 hand release push ups
    • 9 wallball shots 10/6
    • 9 hand release push ups
    • and so on

Basics

  • KB-basics

Donnerstag 13/03/14

Strength

  • 12x2 pull ups @85%

MetCon:

  • 6 rounds of:
    • 15 KB-swings 28/20
    • 15 gobletsquats 28/20
    • 15 toes to bar

Basics

  • frontsquats

Freitag 14/03/14

Freitag 14/03/14

Strength

  • 5x4 frontsquat @85%

MetCon:

  • partner wod:
    • 100 walking lunges with KB in frontrack 2x20/2x12
    • 100 KB clean & jerk 20/12
    • 100 push ups

Basics

  • medballclean

Samstag 15/03/14

MetCon:

  • open wod 14.3

Basics

  • overheadsquat

Sonntag 16/03/2014

Skill

  • KB clean

MetCon:

  • be prepared for the unknown and unknowable
03/03/2014 – 09/03/2014

Montag 03/03/2014

Skill

  • hang power snatch

Strength

  • 6x4 shoulderpress @80%

MetCon:

  • 12min AMRAP:
    • 6 hang power snatch 55/40
    • 9 burpees
    • 12 DU

Basics

  • overheadsquat

Dienstag 04/03/14

Strength

  • 6x4 deadlift @80%

MetCon:

  • 5 rounds of:
    • 5 ring dips
    • 10 pull ups
    • 20 sit ups
    • 30 airsquats

Basics

  • pushjerk

Mittwoch 05/03/14

Strength

  • 12x2 pull ups @80%

MetCon:

  • each station 1min 3 rounds of:
    • wallballshots 10/6
    • medball g2o 10/6
    • boxjumps
    • rest

Basics

  • sumodeadlift

Donnerstag 06/03/14

Strength

  • 6x4 frontsquats @80%

MetCon:

  • 20 deadlift 100/60
  • 40 handstand push ups
  • 60 burpee over bar

Basics

  • clean

Freitag 07/03/14

Strength

  • 6x4 floorpress @80%

MetCon:

  • 21-15-9
    • wallballshots 10/6
    • push ups
    • weighted lunges 20/15

Basics

  • snatch

Samstag 08/03/14

MetCon:

  • open wod 14.2

Basics

  • backsquat

Sonntag 09/03/2014

Skill

  • handstand / walk

MetCon:

  • 5 rounds of:
    • 10m handstandwalk / 30sec handstand
    • 20 burpees
    • 30 sit ups
24/02/2014 – 02/03/2014

Montag 24/02/2014

Strength

  • 5x5 deadlift @75%

MetCon:

  • 12min AMRAP:
    • 2 snatch 40/30
    • 6 overheadsquats 40/30
    • 30 sit ups

Basics

  • shoulderpress

Dienstag 25/02/14

Strength

  • 12x2 pull ups @75%

MetCon:

  • bear complex:
    • power clean
    • frontsquat
    • pushpress
    • backsquat
    • pushpress
  • 7x5 for quality NOT time

Basics

  • deadlift

Mittwoch 26/02/14

Strength

  • 5x5 frontsquats @75%

MetCon:

  • 100 burpees
  • EMOM 4 KB-swings 32/24

Basics

  • KB basics

Donnerstag 27/02/14

Strength

  • 5x5 floorpress @75%

MetCon:

  • 10-1 ladder pull ups
  • 1-10 ladder thrusters 42,5/30

Basics

  • frontsquat

Freitag 28/02/14

Strength

  • 6x4 backsquat @80%

MetCon:

  • 6min AMRAP:
    • 4 L-sit pull ups (strict)
    • 6 handstand push ups (strict)
    • 8 mountain climber

Basics

  • pushpress

Samstag 01/03/14

MetCon:

  • open wod 14.1

Basics

  • medballclean

Sonntag 02/03/2014

MetCon:

  • benchmark wod "Barbara":
    • 20 pull ups
    • 30 push ups
    • 40 sit ups
    • 50 squats
    • rest 3min
  • repeat all for 5 rounds
17/02/2014 – 23/02/2014

Montag 17/02/2014

Skill

  • snatch

Strength

  • 12x2 pull up @70%

MetCon:

  • 50 pushpress 40/30
  • 50 over the box burpees
  • 50 hand release push ups

Basics

  • overheadsquat

Dienstag 18/02/14

Skill

  • handstand/walk

Strength

  • 5x5 frontsquats @70%

MetCon:

  • 4min AMRAP:
    • 4 wallballshots 10/6
    • 4 burpees

Basics

  • pushjerk

Mittwoch 19/02/14

Strength

  • 5x5 floorpress @70%

MetCon:

  • 6 rounds:
    • 4 muscle ups
    • 6 power cleans 50/30
    • 8 frontsquats 50/30

Basics

  • sumodeadlift

Donnerstag 20/02/14

Strength

  • 5x5 backsquat @75%

MetCon:

  • 12min AMRAP:
    • 40 DU
    • 40 KB-Swings 32/24

Basics

  • clean

Freitag 21/02/14

Strength

  • 5x5 shoulderpress @75%

MetCon:

  • death by thrusters 35/27,5

Basics

  • snatch

Samstag 22/02/14

Skill

  • kipping / butterfly pull up

MetCon:

  • benchmark wod "chelsea" EMOM:
    • 5 pull ups
    • 10 push ups
    • 15 airsquats

Basics

  • backsquat

Sonntag 23/02/2014

MetCon:

  • benchmark wod "nate" 20min AMRAP:
    • 2 muscle ups
    • 4 handstand push ups
    • 8 KB-swings 32/24
10/02/2014 – 16/02/2014

Montag 10/02/2014

Strength

  • 5x8 frontsquat @65%

MetCon:

  • 5 rounds of:
    • 10 thruster 40/25
    • 15 push ups

Basics

  • shoulderpress

Dienstag 11/02/14

Strength

  • 5x8 floorpress @65%

MetCon:

  • 30sec on/15sec off (x8):
    • airsquats
    • lunges
    • jumping jacks
    • burpees

Basics

  • deadlift

Mittwoch 12/02/14

Strength

  • backsquat 5x5@70%

MetCon:

  • 10min AMRAP:
    • 33 DU
    • 7 handstand push ups
    • 5 power clean 50/30

Basics

  • KB basics

Donnerstag 13/02/14

Donnerstag 13/02/14

Strength

  • shoulder press 5x5@70%

MetCon:

  • 10 pull ups
  • 10 burpees
  • 10 airsquats
  • 10 pull ups
  • 15 burpees
  • 20 airsquats
  • 10 pull ups
  • 20 burpees
  • 30 airsquats
  • 10 pull ups
  • 25 burpees
  • 40 airsquats

Basics

  • frontsquat

Freitag 14/02/14

Strength

  • deadlift 5x5 @70%

MetCon:

  • partner WOD (in teams of 2)
    • 400 DU
    • 200 KB swings 32/24
    • 100 burpees

Basics

  • pushpress

Samstag 15/02/14

Skill

  • turkish getup

MetCon:

  • 14min AMRAP:
    • 4 frontsquats @BW
    • 8 pull ups
    • 16 toes to bar

Basics

  • medballclean

Sonntag 16/02/2014

MetCon:

  • regionals workout 12.4:
    • 50 backsquats 60/42,5
    • 40 pull ups
    • 30 shoulder to overhead 60/42,5
    • 50 frontsquats 37,5/30
    • 40 pull ups
    • 30 shoulder to overhead 37,5/30
    • 50 overheadsquats 30/20
    • 40 pull ups
    • 30 shoulder to overhead 30/20
03/02/2014 – 09/02/2014

Montag 03/02/2014

Skill

  • clean

Strength

  • 5x8 floorpress @60%

MetCon:

  • 4 rounds of:
    • 100 DU
    • 50 airsquats

Basics

  • overheadsquat

Dienstag 04/02/14

Strength

  • 5x8 backsquat @65%

MetCon:

  • 3 rounds - 60 seconds of work each station:
    • chest to bar pull ups
    • burpees
    • jumping squats
    • toes to bar
    • rest

Basics

  • push jerk

Mittwoch 05/02/14

Skill

  • snatch

Strength

  • 5x8 shoulderpress @65%

MetCon:

  • 50 DU
  • 50 KB thruster 2x16/2x12
  • 50 KB clean 2x16/2x12
  • 50 DU

Basics

  • sumodeadlift

Donnerstag 06/02/14

Strength

  • 5x8 deadlift @65%

MetCon:

  • 4min AMRAP:
    • 6 handstand push ups
    • 12 boxjumps
  • 4min AMRAP:
    • 6 pull ups
    • 12 wallballshots 10/6

Basics

  • clean

Freitag 07/02/14

Skill

  • clean

Strength

  • 5x8 pull up @65%

MetCon:

  • 75 pushpress 30/15
  • 75 backsquats 30/15
  • 75 push ups

Basics

  • snatch

Samstag 08/02/14

Skill

  • snatch

MetCon:

  • 15min AMRAP:
    • 5 deadlifts @100/60
    • 10 ring dips
    • 5 thruster 42,5/30
    • 10 pull ups

Basics

  • backsquat

Sonntag 09/02/2014

MetCon:

  • 30 clean 50/35
  • 60 wallballshots 10/6
  • 90 airsquats
  • 120 DU
27/01/2014 – 02/02/2014

Montag 27/01/2014

Strength

  • 5x8 backsquat @60%

MetCon:

  • 4 rounds of:
    • 10 ring dips
    • 15 thruster 40/30

Basics

  • shoulderpress

Dienstag 28/01/14

Strength

  • 5x8 shoulderpress @60%

MetCon:

  • 3 rounds - 60 seconds of work each station:
    • wallballshots 10/6
    • burpees
    • pushpress 35/25
    • box jumps
    • sit ups
    • rest

Basics

  • deadlift

Mittwoch 29/01/14

Strength

  • 5x8 deadlift @60%

MetCon:

  • 15min AMRAP:
    • 35 DU
    • 14 wallballshots 10/6
    • 8 power clean 45/30

Basics

  • KB basics

Donnerstag 30/01/14

Strength

  • 5x8 pull ups @60%

MetCon:

  • 3 rounds for time:
    • 30 backsquats 40/30
    • 30 sit ups

Basics

  • frontsquat

Freitag 31/01/14

Strength

  • 5x8 frontsquat @60%

MetCon:

  • 9 min AMRAP:
    • 9 wallballshots 10/6
    • 9 hang snatch 40/25
    • 9 burpees

Basics

  • pushpress

Samstag 01/02/14

Skill

  • clean

MetCon:

  • 12 muscle ups
  • 24 gobletsquats 32/20
  • 36 KB swings 32/20
  • 48 airsquats
  • 60 toes to bar
  • 100 DU

Basics

  • medballclean

Sonntag 02/02/2014

MetCon:

  • 5 rounds of:
    • 5 ring dips
    • 10 pull ups
    • 20 sit ups
    • 30 airsquats
20/01/2014 – 26/01/2014

Montag 20/01/2014

Skill

  • handstand/push ups

Strength

  • push jerk 3,3,3

MetCon:

  • 4min AMRAP:
    • 8 toes to bar
    • 8 KB swings 32/24
  • 2min REST
  • 4min AMRAP:
    • 16 tuck jumps
    • 16 burpees

Basics

  • overheadsquat

Dienstag 21/01/14

Skill

  • turkish getup

MetCon: "Angie"

  • 100 pull ups
  • 100 push ups
  • 100 sit ups
  • 100 airsquats

Basics

  • push jerk

Mittwoch 22/01/14

Skill

  • muscle up

MetCon:

  • 4 rounds for time:
    • 20 thruster 40/25
    • 10 ring rows
    • 80 double under

Basics

  • sumodeadlift

Donnerstag 23/01/14

Strength

  • sumodeadlift 3,3,3

MetCon:

  • 15min AMRAP:
    • 3 clean & jerk 40/25
    • 3 toes to bar
    • 6 clean & jerk 40/25
    • 6 toes to bar
    • 9 clean & jerk 40/25
    • 9 toes to bar
    • ...

Basics

  • clean

Freitag 24/01/14

Strength

  • boxsquat 3,3,3

MetCon:

  • 5 rounds for time:
    • 4 hang power snatch 30/20
    • 8 overhead squat 30/20
    • 12 shoulder to overhead 30/20

Basics

  • snatch

Samstag 25/01/14

Skill

  • KB snatch 16/12

MetCon:

  • 10-9-8-7-6-5-4-3-2-1
    • KB snatch 16/12
    • pistols
    • push ups

Basics

  • backsquat

Sonntag 26/01/2014

MetCon:

  • 20min AMRAP:
    • 20 KB swings 24/16
    • 10 gobletsquats 24/16
    • 10 pull ups
    • 10 push ups
    • 20m overheadlunges 20/15
13/01/2014 – 19/01/2014

Montag 13/01/2014

1RM test

  • backsquat
  • shoulderpress

Basics

  • shoulderpress

Dienstag 14/01/14

1RM test

  • deadlift
  • floorpress

Basics

  • deadlift

Mittwoch 15/01/14

1RM test

  • frontsquat
  • pull up

Basics

  • kettlebell basics

Donnerstag 16/01/14

1RM test

  • backsquat
  • shoulderpress

Basics

  • frontsquat

Freitag 17/01/14

1RM test

  • deadlift
  • floorpress

Basics

  • pushpress

Samstag 18/01/14

1RM test

  • frontsquat
  • pull up

Basics

  • medballclean

Sonntag 19/01/2014

1RM test

  • test what you've missed
06/01/2014 – 12/01/2014

Montag 06/01/2014

skill

  • handstand/push ups

Strength

  • 5x5 box squats @92,5%

MetCon:

  • 15min AMRAP:
    • 4 hspu
    • 8 pull ups
    • 16 t2b
    • heavy farmerscarry 40m

Basics

  • snatch

Dienstag 07/01/14

Strength

  • 4x8 floor press @85%

MetCon:

  • death by 10m
    • sled pull

Basics

  • pushjerk

Mittwoch 08/01/14

Strength

  • 4x8 pull ups

MetCon:

  • 4 rounds of:
    • 30 DU
    • 2 snatch
    • 4 overheadsquats
    • 8 lunges
    • 16 backsquats
    • with a 50/30kg barbell

Basic

  • sumodeadlift

Donnerstag 09/01/14

Strength

  • 4x40 weighted lunges

MetCon:

  • 5min AMRAP:
    • thrusters 45/30
  • 3min REST
  • 5min AMRAP:
    • over the box burpees

Basic

  • clean

Freitag 10/01/14

Strength

  • shoulderpress 5x5 @75%

MetCon:

  • 4 rounds of:
    • 20 burpees
    • 20 goblet squats 32/20
    • 400m run

Basics

  • snatch

Samstag 11/01/14

Skill

  • hang power clean

MetCon:

  • 20min AMRAP:
    • 10 deadlift
    • 5 hang power clean
    • 5 frontsquats
    • 5 pushpress
    • with a 40/25kg barbell

Basics

  • backsquat

Sonntag 12/01/2014

Strength:

  • yoke carry

MetCon:

  • tabata:
    • push press 20/15
    • back squat 20/15
    • burpee
    • tapping
30/12/2013 – 05/01/2014

Montag 30/12/2013

skill

  • snatch

Strength

  • 5x5 box squats @90%

MetCon:

  • 30 wallball shots 10/6
  • 10 cleans @BW
  • 30 toes 2 bar
  • 10 burpee muscle ups
  • 30 toes 2 bar
  • 10 cleans @BW
  • 30 wallball shots 10/6

Basics

  • snatch

Dienstag 31/12/13

Dienstag 31/12/13

Strength

  • 4x8 floor press @80%

Complex:

  • bear complex:
    • power clean
    • frontsquat
    • pushpress
    • backsquat
    • pushpress
  • 7x5 for quality NOT time

Mittwoch 01/01/14

Homework

  • tabata 8x(20 Sec. work/10 Sec. rest):
    • air squats
    • sit ups
    • jumping lunges
    • push ups

Donnerstag 02/01/14

Strength

  • 5x30 weighted lunges

MetCon: "Mary"

  • 20min AMRAP:
    • 5 hspu
    • 10 pistols
    • 15 pull ups

Freitag 03/01/14

Skill

  • clean

Strength

  • shoulderpress 5x5 @70%

MetCon: regionals workout 13.5

  • 21-15-9
    • deadlift 142,5/92,5
    • boxjumps 30/24

Basics

  • frontsquat

Samstag 04/01/14

Skill

  • handstand/walk

MetCon:

  • 3 rounds for time of:
    • 7 deadlifts 100/60
    • 7 overheadsquats 60/37,5
  • then
  • 3 rounds for time of:
    • 21 wallball shots 10/6
    • 21 toes to bar
  • then
  • 30 burpee boxjumps 24/20

Basics

  • overheadsquat

Sonntag 05/01/2014

MetCon:

  • 100 DU
  • 20 over the box burpees
  • 30 KB swings 28/20
  • 40 pull ups
  • 50 push ups
  • 60 airsquats
  • 100 DU
23/12/2013 – 29/12/2013

Montag 23/12/2013

skill

  • kipping pull up

Strength

  • 5x5 box squats @85%

MetCon:

  • 100 push ups
  • perform 3 burpees every time you break
  • 100 air squats
  • perform 5 burpees every time you break
  • 100 sit ups
  • perform 7 burpees every time you break
  • 25min timecap

Basics

  • push press

Dienstag 24/12/13

Strength

  • 4x8 floor press @75%

MetCon:

  • 3 rounds for time:
    • 24 goblet squats (24/12)
    • 12 KB swings (24/12)
    • 24 KB push press (24/12)
    • 12 KB snatch (24/12)

Basics

  • med ball clean

Mittwoch 25/12/13

eat, drink, be happy!

Donnerstag 26/12/13

MetCon:

  • 10 rounds for time:
    • 10 Air squats
    • 8 Lunges
    • 10 push ups
    • 8 burpees

Freitag 27/12/13

Strength

  • shoulder press 4x8 @75%

MetCon:

  • 12-10-8-6-8-10-12
    • deadlift (50% of 1RM)
    • hspu
    • wall ball 10/6
  • 20min timecap

Basics

  • sumo deadlift

Samstag 28/12/13

Strength

  • 4x8 dips

MetCon:

  • EMOM for 10 Min:
    • 4 burpees
    • 6 air squats
  • rest 2 Min
  • AMRAP 5 Min:
    • 8 burpees
    • 8 air squats

Basics

  • clean

Sonntag 29/12/2013

Strength

  • 4x30 weighted lunges

MetCon:

  • 3 rounds:
    • 30 V-ups
    • 20 wall ball
    • 10 bar muscle up
16/12/2013 – 22/12/2013

Montag 16/12/2013

skill

  • L-sit

Strength

  • 5x5 box squats @80%

MetCon:

  • 7min AMRAP:
    • 7 pull ups
    • 7 box jumps
  • 3 min rest
  • 7min AMRAP:
    • 7 toes to bar
    • 7 burpees

Basics

  • snatch

Dienstag 17/12/13

Strength

  • 4x8 floor press @70%

Complex:

  • bear complex:
    • power clean
    • frontsquat
    • pushpress
    • backsquat
    • pushpress
  • 7x5 for quality NOT time

Basics

  • squat

Mittwoch 18/12/13

Skill

  • handstand/walk/push up

Strength

  • pull ups 4x8

MetCon: "diane"

  • 21-15-9
    • deadlift 100/60
    • handstand push up

Basics

  • press

Donnerstag 19/12/13

Strength

  • weighted lunges 5x20

MetCon:

  • 10 muscle ups
  • 50 DU
  • 15 handstand push ups
  • 50 DU
  • 20 pistols
  • 50 DU
  • 25 thruster 40/20
  • 50 DU
  • 30 KB swings 24/16
  • 50 DU
  • 35 box jumps

Basics

  • deadlift

Freitag 20/12/13

Strength

  • shoulder press 4x8 @70%

MetCon:

  • 3 rounds of:
    • 8 ground to overhead 40/20
    • 16 wallball shots 10/6
    • 24 push ups

Basics

  • kettlebell basics

Samstag 21/12/13

Strength

  • atlas stone

MetCon:

  • 3 rounds of:
    • 50 Double unders
    • 40 Air squats
    • 30 Pull ups
    • 20 Burpees
    • 10 HSPU

Basics

  • frontsquat

Sonntag 22/12/2013

Strength

  • sled pull

MetCon:

  • 20min AMRAP:
    • 10 overheadsquats 20/15
    • 15 KB swings 20/12
    • 20 v ups
    • 25 box jumps
09/12/2013 – 15/12/2013

Montag 09/12/2013

skill

  • pistol

Strength

  • 5x5 box squats @75%

MetCon: each station 1 min

  • 3 rounds:
    • wallball shots
    • medball g2o 10/6
    • boxjumps
    • knee to elbow
    • ring rows
  • 1 min rest

Basics

  • push press

Dienstag 10/12/13

Strength

  • 4x8 floor press @65%

MetCon: chelsea

  • EMOM for 30min:
    • 5 pull ups
    • 10 push ups
    • 15 squats

Basics

  • medball clean

Mittwoch 11/12/13

Skill

  • clean

Strength

  • dips 4x8

MetCon: open workout 12.4

  • 12min AMRAP:
    • 150 wallballshots
    • 90 DU
    • 30 muscle ups

Basics

  • overheadsquat

Donnerstag 12/12/13

Skill

  • jerk

Strength

  • weighted lunges 4x20

MetCon:

  • 100 DU
  • 30-20-10
    • KB thruster 16/12
    • pull ups
  • 100 DU

Basics

  • push jerk

Freitag 13/12/13

Strength

  • shoulder press 4x8 @65%

MetCon:

  • 100 backsquats @ 40/25
  • EMOM 3 burpees

Basics

  • sumo deadlift

Samstag 14/12/13

MetCon:

  • teams of 2:
    • 500 SU
    • 100 Lunges
    • 100 Goblet squats 16/12
    • 100 Burpees
    • 500 SU

Basics

  • clean

Sonntag 15/12/2013

MetCon:

  • 10 Rounds:
    • 8 ring push ups
    • 5 toes to bar
    • 8 ring dips
    • 5 toes to bar
    • 8 ring rows
02/12/2013 – 08/12/2013

Montag 02/12/2013

Skill

  • hollow rock/arch

Strength

  • 5x5 box squats @70%

MetCon:

  • 12min AMRAP:
    • 30 KB clean
    • 25 KB swing
    • 20 KB snatch
    • 15 KB crunch

Basics

  • snatch

Dienstag 03/12/13

Strength

  • 4x8 floor press @60%

MetCon:

  • tabata:
    • air squats
    • sit ups
    • jumping lunges
    • push ups

Basics

  • backsquat

Mittwoch 04/12/13

Skill

  • clean

Strength

  • pull ups 4x8

MetCon:

  • 6 rounds of:
    • 8 deadlifts 100/60
    • 8 hspu
    • 8 box jumps
    • 8 toes to bar

Basics

  • press

Donnerstag 05/12/13

Strength

  • weighted lunges 3x20

MetCon:

  • EMOM 20 min:
    • even Min 10 burpees
    • odd Min 20 airsquats

Basics

  • deadlift

Freitag 06/12/13

Skill

  • snatch

Strength

  • shoulder press 4x8 @60%

MetCon:

  • 100 KB swings 24/16
  • 80 push ups
  • 60 sit ups
  • 40 pull ups
  • 20 KB push press 24/16

Basics

  • KB basics

Samstag 07/12/13

MetCon: filthy fifty

  • 50 box jumps
  • 50 jumping pull ups
  • 50 KB-swings 16/12
  • 50 walking lunges
  • 50 K2E
  • 50 push press 20/15
  • 50 back extensions
  • 50 wallball shots 10/8
  • 50 burpees
  • 50 DU

Basics

  • frontsquat

Sonntag 08/12/2013

MetCon:

  • 100 DU
  • 100 pull ups
  • 200 push ups
  • 300 squats
  • 100 DU
25/11/2013 – 01/12/2013

Montag 25/11/2013

Strength

  • 5x5 frontsquats @85%

MetCon: open workout 13.2

  • 10min AMRAP:
    • 5 S2O 52,5/35
    • 10 deadlift 52,5/35
    • 15 box jumps

Basics

  • frontsquats

Dienstag 26/11/13

Strength

  • 5x5 pushpress @85%

MetCon:

  • 4 rounds:
    • 12 walking lunges 20/15
    • 12 T2B
    • 12 step ups 20/15
    • 12 burpees

Basics

  • push press

Mittwoch 27/11/13

Skill

  • handstand(walk)

Strength

  • 15x1 deadlift EMOM @90%

MetCon:

  • lift and squat gotta tear the ground 60/40

Basics

  • Medball clean

Donnerstag 28/11/13

Strength

  • 2 dips every 30" for 10'

MetCon:

  • 12min AMRAP:
    • 3 thrusters 40/20
    • 3 push ups
    • 6 thrusters 40/20
    • 6 push ups
    • and so on ...

Basics

  • Overheadsquat

Freitag 29/11/13

Strength

  • 4x8 backsquat @72,5%

MetCon:

  • 10 HSPU
  • 20 wallball shots
  • 30 T2B
  • 40 frontsquats 40/20
  • 50 burpees

Basics

  • Push jerk

Samstag 30/11/13

Skill

  • clean

MetCon:

  • 10 OHS 40/20
  • 10 burpeeboxjumps
  • 10 thruster 40/20
  • 10 clean 40/20
  • 10 toes to bar
  • 10 clean 40/20
  • 10 thruster 40/20
  • 10 burpeeboxjumps
  • 10 OHS 40/20

Basics

  • Sumo deadlift

Sonntag 01/12/2013

Skill

  • muscle up

MetCon:

  • 22 frontsquats 20/15
  • 22 resistance band push ups
  • 120 DU
  • 16 frontsquats 20/15
  • 16 resistance band push ups
  • 120 DU
  • 10 frontsquats 20/15
  • 10 resistance band push ups
  • 120 DU
18/11/2013 – 24/11/2013

Montag 18/11/2013

Strength

  • 5x5 frontsquats @80%

MetCon:

  • 12min AMRAP:
    • 5 pullups
    • 5 pushups
    • EMOM 2 burpees

Dienstag 19/11/13

Strength

  • 5x5 pushpress @80%

MetCon:

  • 5 rounds:
    • 20 wallballshots
    • 20 KB-swings 28/20
    • 20 resistance band push ups

Mittwoch 20/11/13

Strength

  • 20x1 deadlift OMEM @80%

MetCon:

  • death by KB gobletsquat 28/20

Donnerstag 21/11/13

Strength

  • atlas stone

MetCon: Fran

  • 21-15-9
    • thrusters 42,5/30
    • pull ups

Freitag 22/11/13

Strength

  • 2 pullups every 30' for 10min

MetCon:

  • 60-50-40-30-20-10 DU
  • 10-20-30-40-50-60 KB crunch 12/8

Samstag 23/11/13

Strength

  • 4x8 backsquat @70%

MetCon:

  • 3min AMRAP:
    • thruster 20/15
  • 1min REST
  • 3min AMRAP:
    • pushpress 20/15
  • 1min REST
  • 3min AMRAP:
    • frontsquat 20/15

Sonntag 24/11/2013

Strength

  • weighted lunges @1/2BW

MetCon:

  • 5 rounds:
    • 10 snatch grip deadlift @BW
    • 8 HSPU
    • 8 strict pull ups
    • 10 push ups
11/11/2013 – 17/11/2013

Montag 11/11/2013

Strength

  • 5x5 frontssquat @75%

MetCon:

  • push ups, lunges, dips, sit-ups
  • each 1 minute
  • 4 rounds with 1 minute rest

Dienstag 12/11/13

Strength

  • 5x5 pushpress @ 75%

MetCon:

  • 30-20-10
    • Kettlebell snatch 20/12 kg
    • DU

Mittwoch 13/11/13

Strength

  • 10x1 deadlift OMEM @ 85%

Complex:

  • power clean 60/30 kg
  • thruster 60/30 kg
  • overheadpress 60/30 kg
  • bend over row 60/30 kg
  • 5x5 for quality NOT time

Donnerstag 14/11/13

Skill

  • handstand/handstandwalk

Strength

  • tire flip

MetCon:

  • 100 DU
  • 5 bar muscle ups
  • 7 overheadsquats 40/20 kg
  • 9 shoulder to overhead 40/20 kg
  • 7 overheadsquats 40/20
  • 5 bar muscle ups
  • 100 DU

Freitag 15/11/13

Strength

  • 5x5 dips

MetCon:

  • 21-15-9
    • deadlift 100/50 kg
    • v-ups
    • burpees

Samstag 16/11/13

Skill

  • hollow rock

Strength

  • 4x8 backsquat @ 67,5%

tabata:

  • russian twist
  • air squats
  • sit ups
  • jumping lunges

Sonntag 17/11/2013

Skill

  • Kettlebell skills

MetCon:

  • Kettlebell 400 Test
04/11/2013 – 10/11/2013

Montag 04/11/2013

Strength

  • 5x5 frontssquat @ 70%

MetCon: Helen

  • 3 Rounds of:
    • 400m run
    • 21 kb swings 24/16
    • 12 pull ups

    timecap: 15 min

Dienstag 05/11/13

Strength

  • 5x5 pushpress @ 70%

MetCon:

  • 5 Rounds of:
    • 5 HSPU
    • 10 T2B
    • 15 goblet squat 24/16

Mittwoch 06/11/13

Strength

  • 10x2 deadlift OME2M @ 80%

MetCon:

  • 5min AMRAP:
    • 20 DU
    • 10 push ups
  • 2min REST
  • 5min AMRAP:
    • 20 wallballs
    • 5 strict pull ups

Donnerstag 07/11/13

Skill

  • The Snatch

Strength

  • yoke carry

MetCon:

  • 7min AMRAP:
    • 7 K2E
    • 7 KB-swings 24/16

Freitag 08/11/13

Strength

  • 5x5 pull ups

MetCon:

  • 400m run
  • 50 boxjumps
  • 50 sit ups
  • 50 lunges
  • 400m run

Samstag 09/11/13

Skill

  • The Clean

Strength

  • 4x8 backsquat @ 65%

MetCon:

  • 3min AMRAP:
    • burpees
  • 2min REST
  • 2min AMRAP:
    • burpees
  • 1min REST
  • 1min AMRAP:
    • burpees

Sonntag 10/11/2013

Skill

  • The Double Under

MetCon:

  • 60 DU
  • 40 thrusters 20/15
  • 60 boxjumps
  • 40 deadlifts @BW
  • 60 push ups
  • 40 push press 20/15
  • 60 DU