20.10.2018

A: Warmup

general
movement prep for part B

B:

2 rounds of:

12 burpees
12 thrusters
12 burpees
12 power snatches
12 burpees
12 push jerks
12 burpees
12 hang squat cleans
12 burpees
12 OH squats

Rxd weight:
52,5/35 kg



19.10.2018

A: Warmup

general
movement prep for the following:

B: Circle with a partner:

3rounds:

40 sec. on / 20 sec. off

Station 1: Battle rope (2 at same time)
Station 2: synchronic goblet squats (heavy & excellent)
Station 3: rope climb (2 at same time)
Station 4: sychronic box jumps (75/60+)
Station 5: alternating HSPUs or regular Pushups
Station 6: tappings on Blue mat (2 at same time)
Station 7: alternating australian pullups
Station 8: synchronic lunge jumps or lunges with 2DBs holding on side

1 min 20 sec. rest after full round


18.10.2018

A: Warmup

general
shoulder & hip mobilty work
skill work O.H. squat

B: Overhead squat

 5-5-5-3-3-3-1-1-1 reps

work from rack with a partner
start every 2 minutes
start with about 50% 1RM and work your way up
try to hit a close OR new PR with your last rep!
do one set with 40% after finishing for 10-15 reps

C: 7 minutes amrap

5 box jumps
5 box jump overs
5 burpee box jumps
5 step overs with DB (Rxd:22.5/15kg)
10 pushups


17.10.2018

A: Warmup

general
DU skills
KB skills

Dork:

6 rounds of:

60 double-unders (ask your coach for scaling options)
30 kettlebell swings (24/16kg)
15 burpees

timecap: 25 minutes

Scaling: 
Reduce the reps and/or number of rounds in order to keep the volume manageable. Aim to complete the workout in less than 25 minutes


19:00 Competition Team 

A: general warm-up
B: mobility
C: animal walks
D: Hantelgymnastik

E: Clean & Jerk 
(every 2:30 min)

3 Clean + 1 Jerk @80%
2 Clean + 1 Jerk @85%
1 Clean + 1 Jerk @90%
1 Clean + 3 Jerk @80%
1 Clean + 2 Jerk @85%

1 Clean + 1 Jerk @90%
3 Clean + 1 Jerk @80%
2 Clean + 1 Jerk @85%
1 Clean + 1 Jerk @90%


F: Back Squat

3 x 3 @ 90%
2 x 2 @ 95%

G: Cool down
Auslaufen & Atemtechnik


16.10.2018

A: Warmup

general
core activation
deadlift prep.

B: Deadlift

10-10-5-5-3-3 reps

start every 2:30 minutes
start with about 60% of your 1 RM
Then: ~70/80/80/85/90 %
At the end do one set with 40% for 10-15 reps

C: Quick & Dirty Cashout - Trainers choice :)


15.10.2018

A: Warmup

general
squat, thruster & wallball prep.
pullup prep.

B: Thrusters

5x5 reps

start every 90 seconds
work your way up with every set to 5 heavy reps

C: 
50 wall-ball shots (9/7kg)
50 pull-ups
35 wall-ball shots
35 pull-ups
20 wall-ball shots
20 pull-ups

timecap: 15 minutes



8 p.m. weightlifting

Warmup & Hantelgymnastik
Clean & jerk

3 rounds; 3 2 1 reps




14.10.2018

Partner WOD

A: 800m run 
B: AMRAP
2 wall climber
10 wall balls

A: 800m run
B: AMRAP KB swings russian, heavy

25 synchronized burpees

row 6000m as a team
your partner is doing in AMRAP style
10 thruster 30 kg / 42,5 kg
10 stationary lunges 30kg / 42,5 kg
3 MU OR 6 strict PU OR 5 slow negative PU


  


13.10.2018

Strength & Conditioning

60 / 60 - 6 rounds

  • tire flip - jump in / out OR bag carry 

  • trap bar carry / single arm farmer cary

  • 10 jumping lunges + sprint

  • bar hangle / hollow body hold

big rope challenge 30 seconds


12.10.2018

A: Warmup

general
skill work:
Clean DL
Pull/High pull
Front squat
Power clean

B: 
3 rounds for max reps:

Power clean for 30 seconds, rest 30 seconds
Power clean for 25 seconds, rest 35 seconds
Power clean for 20 seconds, rest 40 seconds
Power clean for 15 seconds, rest 45 seconds
Power clean for 10 seconds, rest 50 seconds

No extra rest between rounds.

Rxd: 70/47,5 kg

If you're not perfectly set with the power clean technique choose hang power cleans!
Scale weight as needed! It should allow you unbroken reps!




11.10.2018

A: Warmup

general 
rowing skills
skill work DUs
pullup prep.



B: 10 minutes amrap:

-10 DUs
-5 strict pullups
-20 DUs
-6 strict pullups
-30 DUs
-7 strict pullups
-40 DUs
-8 strict pullups
-50 DUs
-9 strict pullups
-40 DUs
8 strict pullups
-30 DUs
-7 strict pullups
-20 DUs
-6 strict pullups
-10 DUs
-5 strict pullups
.
.
.
REST

C: 10 minutes amrap

10 cal. row
5 high box jumps (75/60 or higher)
20 cal. row
10 high box jumps
30 cal. row
15 high box jumps
40 cal. row
20 high box jumps
30 cal. row
15 high box jumps
20 cal row
10 high box jumps
10 cal. row
5 high box jumps
.
.
.

Scaling options:
Pullups:
#1: scale reps
#2: negative pullups
#3: banded pullups
#4: ring rows

DUs: Single unders with high jump! Same amount of reps.
at least one DU try with every set!




10.10.2018

A: Warmup

general
squat mobility work & prep.
power clean prep.

B:
21 back squats
42  abmat sit-ups (feet hooked) 
15 back squats
30 abmat sit-ups (feet hooked)
9 back squats
18 abmat sit-ups (feet hooked)

timecap: 15 minutes

Cashout: 40 nice and slow back extensions!

Rxd weight:
70/50 kg

-we work from the floor, start with a power or squat clean

Scaling:
Reduce the back squat load so that the first round can be completed in about 3 sets. 


19:00 Competition Team

Your Butt will be happy afterwards!

A: Warm Up

B: Mobility 

- Shoulder
- Wrists
- Upper Spine

C: Skill Pull Ups

PVC Drill on Floor
Butterfly Skills on Low Bar or Box

D: WOD 1

10 Rounds:
30% off your max rep butterfly pull ups 
Rest 20-30sec

E: Strength Activation for Squating

Back Squats
work your way Up to heavy 5 RM

5 Rounds:
with 80% of your 6RM 
5-8 Reps
Tempo 4211

Rest 3min between reps

Perfect Tention and Position


09.10.2018

A: Warmup

general
mobility work (shoulder)
skill work for the following exercises

B: 

Shoulder press

5 x 1 rep

start every minute

Push press

5 x 1 rep

start every minute

Push jerk

5 x 1 rep

start every minute


every rep should be heavy, for example:
90/90/95/100/95 % of your 1RM
work your way up before!

If you do not feel comfortable with heavy single reps go for 5x2 OR 5x3 reps!


C: Cashout - Trainers choice



08.10.2018

A: Warmup


general

skill work DB snatch (one arm)

toes to bar prep.


B:


30 toes to bar

40 single arm DB snatches (alternating arms with every rep)

50 DB box step overs with 1 DB

40 single arm DB snatches

30 toes to bar


Rxd weight: 22,5/15kg

Rxd height: 60/50cm


timecap: 20 minutes



8 p.m. weightlifting


Warmup & Hantelgymnastik


Snatch; 3 rounds; 3 2 1 reps


07.10.2018

A: Warmup

general warmup & movement prep.

B: Meet 2 Girls

Annie

50-40-30-20-10 reps of:

-double unders
-sit ups

timecap: 10 minutes

Cindy (the classic one :)

20 minutes amrap

5 pullups
10 pushups
15 air squats



06.10.2018

A: Warmup

B: 3 rounds of:

12 synchronic one arm bench presses with DB
150 meter row sprint

then 3 rounds of: 

12 DB/KB thrusters
150 meter row sprint

then 3 rounds of:

12 american KB swings
150 meter row sprint

we start every 2:30 minutes with every round.





05.10.2018

A: Warmup

general
Rowing skills
Handstand skills
Handstand pushup prep.

B: 2 rounds of:

50 cal row / 45 cal ski
25 HSPUs

timecap: 15 minutes

Scaled HSPU:
-negative HSPUs (scale reps if necessary)
-strict from a mat
-box HSPUs
-regular pushups

choose your hardest version!
Remeber: If you cannot do a couple of strict HSPUs it's better to choose a strict scaling version than kipping HSPUs!







04.10.2018

A: Warmup

general
bar muscle up prep.
skill work snatch

B: 
10-9-8-7-6-5-4-3-2-1 reps of:

Bar muscle-ups
Squat snatches

Rxd: 42,5/30kg

Scaling options:

Bar muscle up:
-"hips to bar pullup"
-chest to bar pullup
-regular pullup
-ring row

If you can do BMUs but not that many scale reps;
for example: 5 BMUs; 10 snatches; 4BMUs, 9 snatches
-down to 1 rep and up to 5 reps...


Squat snatch:
scale weight as needed.

timecap: 20 minutes




03.10.2018

A: Warmup

general
movement skills

B: 3 rounds;  1 minute on 1 minute off

-Ski for cal.
-Sumo squats with KB or DB (heavy & excellent)
-Burpees
-Box jumps (75/60cm)
-Slam Balls (9/7kg)
-Wall balls (9/7kg)

total time: 35 minutes



19:00 Competition Team 

Skill HSW and Core Training with Workout


02.10.2018

A: Warmup

general (include rowing prep.)

B: If necessary we split in 2 groups:

Group 1:

Shoulder press (from rack)

warmup
5x5 reps

start every 2 minutes
first work your way up then do heavy 5x5 reps

Group 2:

5000 meter row for time

timecap: 25 minutes





01.10.2018

A: Warmup

general
skill work DUs

B: Bulgarian split squats

5 x 8/8 reps

-start every 2:30 minutes
-work with 2DB or KB hanging on side
-work your way up

C: 5 rounds of:

50 DUs (25 SUs + 25 double hip clap jumps)
30 steps DB/KB OH walking lunges

Rxd: 22,5/15kg

Timecap: 14 minutes


8 p.m. weightlifting

Warmup und Hantelgymnastik

Jerk von den Böcken / Ständern




30.09.2018

A: Warm Up

B: Core Work

C: Movement Prep.

DB Clean & Jerk
Deadlifts
Floor Wipers

D: Workout: 

The almost "300" Workout: 

25 Pull-ups
50 Deadlifts, 62/45 
50 Wall Balls 9/7
50 Box Jumps, 60/50 
50 Floor Wipers, 62/45
50 Dumbbell Clean & Jerks, 15/12,5
25 Burpees

For Time  - TC 25 min



29.09.2018

A: Warmup

Throw & Burpee fun :)

B: Dumbbell / KB work with a partner; always alternating

30 minutes amrap

20 walking lunges with 2 DB/KB
20 pushups on DB/KB
20 alternating rows on DB/KB
20 goblet squats with DB/KB
20 bench presses with DB/KB
20 bent over rows with DB/KB
20 DLs with DB/KB







28.09.2018

A: Warmup

general

front rack mobiltiy work
ankle/hip mobility work

skill work:
Front squat
Squat clean

B: Front squats

4 x 12 reps

-start every 90 sec.
-start with emtpy barbell & work your way up

C: Complete as many reps as possible in 7 minutes following this pattern:

20 squat cleans (LCF Rxd: 50/30)
20 squat cleans (LCF Rxd: 60/40)
20 squat cleans (LCF Rxd: 70/50)

Scaled weight as needed but work your way up after every 20 reps.


27.09.2018

A: Warmup

general
hip mobility/hamstring work (for bb rows)


B: Bent over barbell rows

5x10 reps

-start every 2 minutes
-work your way up
-use a weight that allows the full movement without "cheating".


C: 7 minutes amrap

Bar facing burpees


26.09.2018

A: Warmup

general
core work
wrist prep.
handstand & wall climb skills

B: 20 minutes amrap

10 strict knees to elbows
3 wall climbs

Scaled version #1:

7 strict knees to elbows
2 wall climbs

Scaled version #2:

10 strict knee raises (as high as possible)
14 meter bear walk

19:00 Competition Team

A: Warm UP

B: Rich Froning Pacing Skills

C: Movement Prep & Skills for the WOD

D: EMOMs 

First 10 min
3 Cluster 50kg
5 pull ups 
7 push ups 
6 Box jumps

second 10 min
3 muscle ups
8 Wall Balls 

third 10min
3 overhead squats 60kg
8 t2bar

3 min Break between rounds



25.09.2018

A: Warmup

general
movement prep.


B: 21 -15- 9 reps of:

-Pushups
-Pullups

TC: 8 min

C: 21-15-9 reps of:

-Weighted walking lunges (24/16kg KB)
-Goblet squats (24/16kg)

TC: 7 min

D: 21-15-9 reps of:

-Medball slams
-Back extensions (slow & excellent)

TC: 6 min

Rest as needed between "WODs".


24.09.2018

A: Warmup

general
squatting prep.
rowing prep.

B: 10 rounds of:

10 Back squats (50/35kg)
150 meter sprint on the rower/ski

start every 2:30 minutes

Each round of this workout is a sprint. Reduce the load on the squat so you can complete each set unbroken and still row/ski hard.

If you cannot go fast anymore take one full round as rest period in between.



8 p.m. weightlifting

Warmup + Hantelgymnastik

3x3

Hang-Clean + 1 Jerk





23.09.2018

A: WARM UP Activation and Warm Up B: KB Work Hot Potato Windmill KB Helo Around the World Deadbug C: WOD 3 rounds for time 16 KB Bent over Row (8/8 - 24/16) TUT 4141 15 cal row / 200m run 10 KB Shoulder Press (Button Up - 5/5 - 16/12) TUT 4141 15 cal row / 200m run 16 KB One Thrusters (8/8 - 24/16) TUT 4141 15 cal row / 200m run Go for quality an Tempo TC: 25min D: CORE Tabatastyle (30/10)


22.09.2018

3 rounds EMOM variation - interval training

1 min. ski or bike or row
2,5 min. time for 20-25 Deadlifts 50% 1RM
1 min. ski or bike or row
2,5 min. time for 10-20 pull ups + 10-20 Push Ups
1 min. ski or bike or row
2,5 min. time for 14-20 KB Snatches –> medium weight - change hand every rep
1 min. ski or bike or row
2,5 min. 8-10 KB fence carry + 2 rope –> heavy

This workout focuses on the 1 minute sprints.


21.09.2018

Northern Spirit Team Workout

A: general warm-up
B: mobility: front rack & squat position
C: specific warm-up
D: skill: hang power clean & thruster

E: Workout - In Teams of 3 - 5 rounds for time:

30 hang power clean
40 burpee over bar
30 thruster

Round 1: 30kg/20kg
Round 2: 40kg/30kg
Round 3: 50kg/35kg
Round 4: 60kg/40kg
Round 5: 70kg/50kg

1 person work / 1 person run 200m / 1 person rest
Timecap: 30 min