16.02.2020

A: Warmup


B: With a partner:

Row/Ski & Wallsit hold

Max. cal row or ski in 10 minutes

1 is rowing / skiing
1 is doing a wallsit hold with KB (Rxd weight: 20/12kg)

switch as often you like


C: KB WOD - 20 min amrap

5 Goblet squats
5 KB swings (russian)
5 KB box step overs 
5 KB push presses (one arm)
1 length KB OH walk
5 KB push presses (other arm)
1 length KB OH walk
5 KB bent over rows (one arm)
1 length KB shoulder carry 
5 KB bent over rows (other arm)
1 length KB shoulder carry

add one rep every round! 6,7,8,....
KB carry stays with 1length!

Choose a challenging weight that allows to stay unbroken with the reps!
If necessary use 2 different KBs!




15.02.2020

Hyrox Day at LCF Workout will go from 9-11 and from 10-12 am A: Warm Up & Description B: Workout 1000 m Run * 1000 m SkiErg * 50 m Sled Push * 50 m Sled Pull * 80 m Burpee Broad Jump * 1000 m Row * 200 m KB Famers Carry (32/24kg) * 100 m Weighted Walking Lunges (30/20kg) * 100x Wallballs (9/7kg) * before each movement is a 1k run There will be adoptions if the weather sucks.


14.02.2020

A: Warmup

general
movement prep.


B: With a partner

A: 30 sec. work; B:30 sec. work.
Switch as fast as possible!

6 ROUNDS

- Bike for cal.

- Bulgarian split squats with 1 KB front rack (switch leg every round)

- KB swings (russian) (28/20kg)

- Pushups (experts - hands on plates)

- Toes to bar (scaling: knee raises)

1 min REST


13.02.2020

A: Warmup

general
movement prep.
Skill work for the complex

B: Strength part

4 sets of:

Deadlift
4-4-2-2 reps
tempo 30X1

Strict narrow grip chinups
6-8 reps
add extra weight if needed

-start every 3-4 minutes
-work your way up on the DLs


C: "Lion Complex"

10 min to work your way up, Rest as needed

1 snatch grip Deadlift
1 hang power snatch
1 overhead squat
1 behind the neck push jerk
1 overhead squat


12.02.2020

A: Warmup

general
shoulder prep.

B: Skill work kipping pullup

LCF Rule: don't do kipping pullups if you can't do strict pullups!

That doesn't mean you should never work on the kipping technique!
 Just focus mainly on the strict pullups if you cannot do them yet!


C: Girls WOD "Lynne"

5 rounds of:

Max Reps BB bench press (Rxd: Bodyweight)

Max Reps Pullups (any style)


Timecap: 20 minutes
Rest as needed between rounds or reps


Weight:
Use the Bodyweight BP if you can do at least 4-5 reps
otherwise use 80% of you 1RM

With pullups scale to a version that allows 8-10 reps minimum

xxx 19 Uhr Competition Training xxx

Warm up & Mobility for snatch - prepare in advance if you have special issues
Video Snatch Technique
Snatch Technique: we look at the different parts and how to execute them correctly

Strength:
Power Snatch 80/85/90% 1 RM 3/2/1 reps
Squat Snatch 80/85/90 3x3
OH Squat 80/85/90/80 5/4/3/5
Snatch Balance: start easy, work way up 4x4 reps

Core Strength
1 min V-ups
1 min suspended rotations
1 min leg lifters on box (with weight)
1 min back extensions with plate behind head (5/2,5)
1 min C2B Pull ups: from strict to butterfly
1 min bike all out

3 rounds


11.02.2020

A: Warmup

general
movement pre.


B: Core work

Tabata 30/15


C: 22 min amrap

1 rope climb
15 box jumps (60/50cm)
22 alternating DB hang snatches (22,5/15kg)

1pegboard ascent
50 DUs
22 alternating DB hang clean & jerks (22,5/15kg)


10.02.2020

A: Warmup

general
front squat prep.

B: 4 sets of:

Front squats
4 x 12 reps
tempo 00X1

work with about 50 % 1RM
While moving fast still maintain perfect technique!

Negative deficit HSPUs
5 reps, 3-4 sec. down
(scale to regular height)

-work with a partner 
-start every 3-4 minutes


C: 14 min amrap

Carry & Hold

4 length farmers carry (2KBs)
1 min wallsit hold (with 1 KB)
4 length 1 KB shoulder carry (switch arm after 2)
1 min chin over the bar hold
4 length 1 KB OH carry (switch arm after 2)
1 min plank hold (feet in rings)



8pm weightlifing

Warmup und Hantelgymnastik

Snatch wkm. 3 rounds; 3,2,1 reps


09.02.2020

Coach Manni / Partner Fun WOD: In Teams of 2 I go - You go Count your reps Buy In: A & B - 2min Partner Burpees & Rest 30 sec then: A: 0:00-2:00 Pushups / Handstand push-ups B: 2:00-4:00 Pushups/ Handstand push-ups A: 4:00-6:00 Double-under B: 6:00-8:00 Double-under A: 8:00-10:00 DB Thruster (2x 15kg / 10kg) B: 10:00-12:00 DB Thruster (2x 15kg / 10kg) A: 12:00-14:00 Pull-ups / Muscle ups B: 14:00-16:00 Pull-ups / Muscle ups A: 16:00-18:00 Wall Balls (9kg / 7kg) B: 18:00-20:00 Wall Balls (9kg / 7kg) A: 22:00-24:00 Double-under B: 24:00-26:00 Double-under A: 26:00-28:00 Push ups / Handstand push-ups B: 28:00-30:00 Push ups/ Handstand push-ups Finischer: Core work


08.02.2020

A: Warmup

general
movement prep.


B: "The Wirtz"

4 rounds of:

14 cal bike
16 KB thrusters (2x20/ 2x12kg)
10 KB swings (24/16kg)
14 cal bike
16 box jumps (60/50cm)
10 air squats
14 cal bike
16 wallball shots (9/7kg)
10 buprees


07.02.2020

Skill of the month:

Pullups & climbing skills

A: Warmup

general
movement prep.

B: EMOM strict pullups

min1: 2 pullups
min2: 3 pullups
min3: 4 pullups
min4: 5 pullups
......
til you cannot complete the prescribed reps within the minute


C: EMOM for 20 min:

min1: 8 incline DB bench presses (bench on 20kg plate)
min2: max. cal row
min3: 10 regular DB bench presses
min4: max. cal bike
min5: 8 DB shoulder presses
min6: max. cal row
min7: 12 alternating DB push presses (2 DBs on shoulder)
min8: max. cal bike
min 9: 10 DB push presses
min10: max. cal row

REPEAT


06.02.2020

Skill of the month:

Pullups & climbing skills

A: Warmup

general 

pegboard prep.
thruster prep.

B: 

1 pegboard ascent
10 KB thrusters (20/12kg)
15 toes to bar
20 OH walking lunges (1 kb) switch arm as you like (20/12kg)

1 min REST

20 OH walking lunges
15 toes to bar
10 KB thrusters
1 pegboard ascent

1 min REST

1 pegboard ascent
10 KB thrusters (20/12kg)
15 toes to bar
20 OH walking lunges (1 kb) switch arm as you like (20/12kg)

1 min REST

20 OH walking lunges
15 toes to bar
10 KB thrusters
1 pegboard ascent

1 min REST

1 pegboard ascent
10 KB thrusters (20/12kg)
15 toes to bar
20 OH walking lunges

timecap: 25 minutes


05.02.2020

Skill of the month:

Pullups & climbing skills

A: Warmup

general
movement prep.
skill work clean, push press, split jerk

B: Strength part

4 sets of:

Deadlifts

4-4-2-2 reps
tempo 30X1

Australian pullups

10-12 reps
tempo 20X1

-work your way up to 2 heavy reps
-start every 3 minutes


B: 14 minutes amrap

1 DL
1 HPC
1 PP
1 HPC
1 SJ
10 burpees over the bar

30 sec. rest

1 DL
1 HPC
1 PP
1 HPC
1 SJ
10 pikes on rower

30 sec. rest

1 DL
1 HPC
1 PP
1 HPC
1 SJ
20 wallball rotation slams at wall

30 sec. rest

start over again!

xxx 19 Uhr Competition Training xxx

Warm-up Pull ups & Snatch
Max Reps Strict C2B
Max Reps Butterfly Pull ups/ Butterfly C2B

Strength & Technique
Min 1-5: 1 Power Snatch + 1 HP Snatch + 1 OH Squat
Min 6-10: 1 Hang Squat Snatch + 1 OH Squat
Min 11-15: 1 Squat Snatch, increasing weight to 1 RM

WOD
30 DB Snatches (22,5/15)
30 Burpees
30 Butterfly Pull ups
20 - 20 - 20
10 - 10 - 10



04.02.2020

Skill of the month:

Pullups & climbing skills

A: Warmup

general
skill work rope climb
skill work TGU


B: 22 min amrap

1 rope climb
2 TGUs (24/16kg)
4 goblet squats (32/24kg)
6 pushups (advanced plate on back, 10/5kg)
9 box jumps (60/50cm)


03.02.2020

Skill of the Month:

Pullups & climbing skills

A: Warmup

general
movment prep.

B: TeamWOD, Teams of 2:

P1 & 2:

3000/2700 meter row (switch as you like)

after finishing do:

P1: 50 DUs
P2: plank hold
switch

P1: 50 DUs
P2: Handstand hold
switch

P1: 50 DUs
P2: chin over the bar hold
switch

Handstand experts do:
"round 1": handstand hold
"round 2": handstand walk (3 meter; 3 meter;...)
"round 3" chin over the bar hold

total timecap: 25 minutes



8 pm weightlifting

Warmup & Hantelgymnastik

Push press (front & back)

Push jerk (front & back)

Split jerk (front & back)


02.02.2020

A: Warm Up

genaral 
movement prep.

B: light "SHER" (Scaled)

10-  9-  8-  7-  6-  5 - 4-3-2-1 reps of Squat Cleans 40% BW (Cleans)
20-18-16-14-12-10 - 8-6-4-2 reps of Burpee Pull Ups (Burpee Plate Jumps)
30-27-24-21-18-15-12-9-6-3 reps of Doube Unders unbroken (split it up or 3x SU high jumps)

TC: 40min

IF you like to do it RXD come to the 10 am class with 75% BW and Strict Pull-Ups with a time cap of 60min


01.02.2020

1) ISOMETRICS 

2) 35 minutes AMRAP - survival scenario
handstand hold ALAP
pull ups ALAP
push ups ALAP
200m run
10 single KB front rack box steps
box jump + jump down
2 rolls 
3 high jumps
200m run
10 KB clean + 5 push jerk (switch as you like)
1 rope climb






31.01.2020

A: Warmup

general
movement prep.

B: Strength part

4 sets of:

2-4 reps
Front squats
Tempo: 31X1

6-8 reps
Standing DB presses
Tempo: 30X1

2 length barbell carry (holding BB with one arm in the middle)

-work with a partner
-start every 4 min


C: With a partner:

1000 meter row (switch as you like)
50 burpees over the partner (one is in plank position, switch as you like)
25 synchronic box jumps (60/50cm)
25 toes to bar (switch as you like)
synchronic hollow body hold till timecap!

TC: 13 minutes


30.01.2020

A: Warmup

general
squat mobility work

skill work:
Air squat
High bar back squat

B: With a partner at rack

1 is working 1 is resting / motivating the other :)

5 min amrap:
High bar back squats with 50 % of your 1 RM
Rest as needed within the 5 minutes but try to get as many reps as possible!

switch after the 5 minutes.


C: 12 min ladder:

1 pushup
1 pullup
2 walking lunge steps
2 pushups
2 pullups
4 walking lunge steps
3
3
6
4
4
8 and so on.....



29.01.2020

A: Warmup

general

movement prep.

DB hang split snatch
DB hang clean & split jerk

Movement:
If you hold the DB in your right arm, the front foot in the split
has to be left. Alternate every rep.

B: "Split Triplet" (CF Games 2019)

5 rounds of:

1 Pegboard ascent

100 DUs

10 one DB hang split snatches (alternating)

10 one DB hang clean & jerks (alternating)

Timecap: 30 min (official TC was 20 min)

LCF Rxd: 22.5/15kg

Official weight was 35/25kg

xxx 19 Uhr Competition Training xxx

IT´s GAMEDAY

Crazy Fran
21-15-9 Butterfly Chest to Bar Pull ups
Thrusters 35/50kg
TC 10 min  

Diane
21-15-9 Deadlifts (102,5/70)
HSPU
TC 8 min  

KB Work
For 10 rounds
10 double KB swings
10 double KB cleans
10 alternating push press
1 round carry 1 KB on shoulder 1 KB overhead
TC 30 min


28.01.2020

A: Warmup

general
movement prep.
HSPU prep.

B: Strength part

4 sets of:

6-6-4-4 reps
Deadlifts
Tempo: 30X1

10-12 reps
Prone DB rows (lying on bench, bench on box or plates)
Tempo: 21X1


-work with a partner
-start every 3-4 min

C: "Dianne"

21-15-9 reps of:

Deadlifts
Handstand pushups (any style)

Rxd weight: 102/70kg

timecap: 12 min



27.01.2020

A: Warmup

general
movement prep.

B: Single leg work

Weighted Box step ups (DBs hanging on side)

3 sets:
8 reps left leg + 8 reps right legs 

Tempo: 21X1

(Use Box height just above knee, maybe use plates on floor to reduce height)


C: For time:

10 KB front rack squats (2 KBs)
8 BB bench presses
60 DUs

10 KB front rack squats
8 BB bench presses
50 DUs

10
8
40

10
8
30...
til 10 DUs...

Rxd weight: 
KBs: 2x20 / 2x16kg
BP: 60/40 kg

timecap: 20 min



8 pm weightlifting

Warmup und Hantelgymnastik

Hang squat clean 3x3 

Hang clean pulls 3x5


26.01.2020

A: Warmup

general

movment prep.

B: Circle; 5 Stations; 4 Rounds; 45 sec. on; 45 sec. off


+ Rubber band sprints (band hooked at rack)

+ Peg board ascents

+ Bike for cal.

+ Rope climb ascents

+ High box jumps


25.01.2020

A: Warump

Core work

Movement prep.


B: 

Buy in:

500 meter row (ski)

than: 30/20/10 reps of:

Hang power cleans (40/30kg)
Pullups (any style)
KB swings (24/16 kg)
Burpees

TC: 25 min


24.01.2020

A: Warmup

general
movement prep.

B: Team WOD (Teams of 2)

For 10 minutes:

Max cal. bike (switch as often you like)

without rest switch over to:

For 10 minutes:

Max cal. Row (switch as often you like)

REST for 3 minutes

21-15-9 reps of:

-synchronic single unders with high jump
-synchronic one arm KB thrusters (switch arm as often you like)
-synchronic partner clapping burpees


total timecap: 35 minutes


23.01.2020

A: Warmup

general
movement prep.

B: Strength part

4 sets of:

Front squats
4-6 reps
tempo 31X1

Tall kneeling DB shoulder presses (2 DBs) 
6-8 reps
tempo 30X1

2 length KB (1 shoulder , 1 OH) carry
switch side after one length

-work with a partner
-work your way up
-start every 4 min.


C: 15 minutes amrap

2 wall climbs
20/20 meter one arm farmers carry
10 goblet squats (same weight as FC, with one KB)
20 sec. ring plank hold (pushup top positon, hands in rings)
20 sec. chin over the bar hold (grip bar as you like)


-Farmers carry (20 meter left arm, 20 meter right arm)


22.01.2020

A: Warmup

general

skill work single leg squat / pistol squat

B: Single leg work

B1: Bulgarian split squat (2 DBs hanging)

10/10 reps; 3 sets: Bodyweight; weight; weight+

start every 2 min.

B2: Front foot elevated stationary lunges backwards (2 DBs hanging)

20 reps alternating; 3 sets: Bodyweight; weight, weight+

start every 2 min.


B3: Pistol squats

20 reps alternating; 3 sets (scale as needed, you can also scale reps)

start every 2 min



C: 12 min amrap

10 altenating pistol squats
10 pullups (any style), advanced chest to bar pullups

10 slamballs (heavy & excellent)

xxx 19 Uhr Competition Training xxx

A: Warm-up
B: Video & Analysis Butterfly Pull ups
Corrective Exercises

C: Clean & Jerk Ladder

8 Clean & Jerk
8 Strict Chest 2 Bar Pull ups
80 DUs
7 Clean & Jerk
7 Strict C2B
70 DUs
...
Weights
8: 50/35
7: 60/40
6: 70/45
5: 80/50
4: 90/55
3: 100/60
2: 110/65
1: 120/70
1: max weight
if you fail to lift the weight stick with it!
TC 30 min


21.01.2020

A: Warmup

general
movement prep.

HERO WOD

"Zachary Tellier"

10 Burpees

10 Burpees
25 pushups

10 Burpees
25 pushups
50 lunges

10 Burpees
25 pushups
50 lunges
100 situps

10 Burpees
25 pushups
50 lunges
100 situps
150 air squats

TC: 40 minutes



19.01.2020

we have been working hard this week.
today´s workout is all about active recovery. 40 min continuous movement.
low to medium effort

55 cal ski
55 pikes on suspension trainer
55 cal row
55 rotational planks on suspension trainer
55 OH walking lunges (15/10)
55 sit ups
55 box step overs
55 back extensions
55 cal bike
55 russian twists (10)
55 box jumps


18.01.2020

A: Warm Up B: Rogue Qualifier Workout 3 AMRAP 20min 100 DU 80 DB Snatches 22,5/15kg 100 DU 60 T2B 100 DU 40 DB Snatches 100 DU 20 HSPUs (strict or scale) C: Core