17.06.2018

A: Warm up

B: Skill: Thruster

C: Chris Spealler´s „stay inside“

Min 0 - 10 („Jackie“)
1k row
50 Thruster (20kg/15kg)
30 Pull up

Min 10 - 20
750m row
35 Thruster (42,5kg/30kg)
20 strict Pull ups

Min 20 - 30
500m row
20 Thruster (62,5kg/42,5 Kg)
10 Bar Muscle ups

D: Foam Rolling



16.06.2018

A Warm Up

B: The 300
25 pull ups
50 DL 60kg
50 Push ups
50 Box Jumps
50 Floor Wipers
50 KB Clean and Press 20/12kg
25 Pull ups

28min Timecap


15.06.2018

10 rounds, 1 min each of 
10 burpee over bars
max reps in time remaining, power snatch 

rest 2 mins between rounds

Reduce the burpee reps so you’ll still have 20-30 seconds to snatch  
Pick a weight for the snatch that is moderate, yet still allows you to cycle several reps.


14.06.2018

AMRAP 20 mins
5 c2b pull ups 
10 wall balls 9kg / 6kg
15 kettlebell swings, american, 24kg / 16kg

scaling options
strict pull ups
negative pull ups
jumping pull ups


13.06.2018

regular class

"Nancy"
5 rounds for time
400 m run
15 overhead squats 42,5kg /  30kg


Competition Class


 A: Warm Up
Bear Complex:
Power Clean
Front Squat
Push Press
Back Squat
Behind the Neck Press

 B: Bear Complex meets Medcon
AMRAP 40min

400m run
4 Bear Complex (40/60kg)
600m run
4 Bear Complex
800m run
4 Bear Complex
1000m run
..... every round add 200m at the run

C: Mobility for Cool Down


12.06.2018

3 rounds for time
25 deadlifts, 102,5kg / 70kg 
vary the three different exercises between the three rounds
assault bike 3 miles
row 1000m
skierg 750m

try to keep moving with very short breaks
reduce the deadlift load so you can complete each round in 3 sets or less
push a good pace on the bike / rower or skierg


11.06.2018

Hang Squat Clean 3-3-3-3-3-3-3


10.06.2018

Class takes  90min

A: Warm UP
Generall
HSPU prep
DB front squats prep
KB swings prep

B: EMOM 60min
  8-12cal Assault Bike
12-16 Box Jumps Overs (50/60 cm)
10-15 DB Front Squats (15/22,5kg)
40-50 Double Unders
10-15 HSPU
15-20 KB Swings (16/24kg)


08.06.2018

AMRAP 28 minutes

3 thrusters 60kg / 40kg
20m sprint
max. rep. C2B
limit rounds to 1 minute

2 minutes rest between rounds

scaling options:
thrusters weight acc. 5RM weight
instead of C2B do
- pull ups
- max. 10 negative pull ups
- australian pull ups
- max. 10 negative australian pull ups


07.06.2018

A: general warm-up

B: specific instruction

C: Buil-up

2 sets of: 
(50 & 60%)
3 front squats 
3 push presses
3 thrusters

2 sets of:(70 & 80%)
3 front squats

D: Workout - 3:20 min per set

Front Squat 3-3-3, using heaviest weight per set (85% of your 1 rm)

Push Press 3-3-3, using heaviest weight per set 
(85% of your 1 rm)

Thruster 3-3-3, using heaviest weight per set 
(85% of your 1 rm)

Scaling:
Few athletes will need to scale this lifting workout.
Experienced athletes can go as heavy as possible
Newer athletes can use this session as an opportunity to drill the movements.


06.06.2018

Regular class

Each for time:
Row: 10 x 200 m
Rest: 1:30 between efforts


Competition Class

 
A: Warm Up
generall incl. DB Thrusters & Running Prep.

B: WOD
5 rounds of:
400m run
15 DB Thrusters (15/22,5kg)
200m Farmers Carry (same weight)
15 DB Front Squats (15/22,5kg)

TC: 25 min 

C: Barbell finisher EMOM for 10min
5 Deadlifts
5 Hang Power Clean
5 Push Press (35/50 kg)

 D: Mobility for Cool Down


05.06.2018

A: Warmup

- skill work toes to bar
- box jump skills

B: EMOM for 10 min:

5-8 strict toes to bar

C: Workout
Buy in: 400 meter run
then:
20-15-10-5 reps of:
toes to bar (any style)
box jump overs (60/50 cm)
cashout: 400 meter run

Timecap: 12 min



04.06.2018

Pechis Hero Workout: "DEL" (Liebe mit Medizinball)

A: Warm-up
Medball fun run

B: Skillpart
pull-up
chest to bar pull-up
handstand push-up
burpee

C: "DEL"
25 burpee
400m run with medicineball (20/14 lbs)
25 weighted pull-up with 10kg dumbbell or kettlebell
400m run with medicineball (20/14 lbs) 
25 handstand push-up
400m run with medicineball (20/14 lbs) 
25 chest to bar pull-up
400m run with medicineball (20/14 lbs) 
25 burpee

 Timecap: 30 min

20:00 Uhr Weightlifting

A: Clean&Jerk or Snatch

B: Strength

C: Core

Ending: 21:30 PM


03.06.2018

A: Warm UP

generall
Wall Ball prep
Medball Clean

B: Partner WOD

5 rounds for time
a) 20/15 Cal Assault bike/skierg/row (+5cal)
b) 10 Medball Clean
    max Reps Wallballs (10/15kg)

TC 25min

C: Mobility
ROMWOD 15min


02.06.2018

A: Warm Up
generall 
incl. shoulder prep
pull up prep

B: Amrap in 21 min

400 m run

21 Push ups

21 Box Jump 

15 Burpees 

9 pull ups 

C: Core Finisher


01.06.2018

A: Trainers warmup

inclding:

-general warmup
-skill work pullup & bar muscle up
-skill work hang squat snatch with KB or DB

B: 
3 rounds of:
10 dumbbell/kettlebell hang squat snatches, left arm
5 bar muscle-ups
10 dumbbell/kettlebell hang squat snatches, right arm
5 bar muscle-ups

Rxd weight: 22,5/15; 24/16kg  or sclaed as needed

Scale hang squat snatch to hang power snatch if needed.

Scaled Bar muscle up:
1 Bmu = 1 pullup + 1 pushup always alternating

timecap: 16 minutes


31.05.2018

HOLIDAY Hero Workout D.T.

A: General warm-up

B: Hantelgymnastik

C: Workout - 5 rounds for time:
12 deadlift
9 hang power clean
6 push jerk

time cap: 20 min
Rxd weight: 70 / 50 kg
Scale weight as needed.

Pullup/Muscle Up Workshop starting @ 1 p.m.


30.05.2018

A: Trainers warmup

including:

-general warmup
-skill sumo deadlift high pull
-skill work push press
-core work trainers choice

B: 
3 rounds of:

1 minute of sumo deadlift high pulls
1 minute of abmat sit-ups
1 minute of push presses
1 minute of abmat sit-ups
1 minute rest

Rxd weight: 42,5/30kg
Scale weight as needed.

Compi Class 19:00 

A: Warm UP

Pechis Medball fun run
Shoulder and wrist warm up

B: Practise / Progression Handstand Walk

Box
* From Wall
* with a partner 

C:  WOD -  
WODAPALOOZA 2017, INDIVIDUAL WOD 2

5 Rounds for Time:

  • 5-4-3-2-1 Rope Climbs
  • 50 Double-Unders
  • 50 ft Handstand Walk (ca. 2 Längen Säule zu Säule) 
for each break at the HSW to 5 T2B after each round

Scaling:
Rope Climbs => Half Rope Climbs
HSW => 2 rounds left/right on the Box (70cm)
DU => There is no scaling learn it

TC: 30min

D: CORE Finisher

work with a Partner

E2MOM for 10min
A: L-Sit on KB 
B: AMRAP 
5 Wipers on the bar 
5 T2B Kipping
5 strict T2B

Scaling: 
Wipers => L-Sit Hang
T2B => Knee to Elbows 


29.05.2018

A: Trainers warmup

including:

-general warmup
-skill work clean & jerk

B: Clean & Jerk

7 x 1 rep

start with about 80% of your 1RM and work your way up
do 1 lighter rep after #7
if you are new to c&j do 7x3 reps with lighter weight
start every 90 seconds

C: Cashout 

6 minute amrap

16 walking lunges
16 air squats
16 alt. KB/DB rows (unbroken)


28.05.2018

A: Trainers warmup


-gerneral warmup
-movement prep.


B: Hero WOD MURPH


1-mile run (2 times 800 meter)
100 pull-ups
200 push-ups
300 air squats
1-mile run

Partition the pull-ups, push-ups, and squats as needed.
If you've got a 20-lb. vest or body armor, wear it.

timecap: 45 minutes

Ask your Coach for scaling options.

8 p.m. weightlifting

Warmup + Hantelgymnastik

-Power Snatch

-Power Clean


27.05.2018

As a team work on the following task

row 4000m + skierg 2000m + assault bike 3miles

A is doing r / s or a
B is working on the following AMRAP
1 rope climp
3 HSPU (strict preferred)
5 burpee box jump overs
7 barbell / KB pushup DL combi
10 OH Lunges 30 / 42,5 kg
2 x 20m HEAVY farmer carry / trapbar walk

If you change during an AMRAP, restart at your latest position. 


26.05.2018

A: Warmup

B: Core Tabata work

C: "FAT AMY"

50 air squats

10 burpees

40 sit ups

10 burpees

30 walking lunges

10 burpees

20 kb swings (24/16kg)

10 burpees

10 meter bear crawl

10 burpees

20 kb swings

10 burpees

30 walking lunges

10 burpees

40 sit ups

10 burpees

50 air squats


timecap: 25 minutes


25.05.2018

A: Trainers warmup

including:
-general warmup
-D.U. skills
-Rowing skiing skills

B: WOD

2000 meter row OR 1800 meter ski
200 D.U's
3,2 K run (4x800 meter lap)
timecap: 30 minutes
If more then 8 people we split in 2 groups:
Group 1: row/ski; D.U., run
Group 2: run; D.U., row/ski

Scaled D.U's: 200 S.U's + 50 D.U. attempts!


24.05.2018

A: Trainers warmup

including:

- general warmup
- H.S. skills

B: "Chipper WOD"

25 HSPUS
25 abmat situps
25 cal. row/ski or bike
25 box jumps (60/50cm)
25 KB swings (american)
25 db/kb o.h. walking lunges (left)
25 db/kb o.h. walking lunges (right)
25 pullups
400 meter run

Weight: 24/16kg OR scaled as needed.

Ask your coach for scaling options!

timecap: 20 minutes


23.05.2018

A: Trainers warmup

including:

-general warmup
-squat mobility work
-sally with air squats OR empty barbell back squats

B: Back squats

5 x 5 reps

Rxd: work your way up, then start with about 80-85% with your first 5 and stay heavy
Scaled: start with about 50% of your 1RM & work your way up

start every 2 minutes
work with a partner from rack

C: Cashout

6 minutes amrap

5 pullups (any style)
5 toes to bar
5 burpees

Scaled: 

5 jumping pullups
5 knee raises
5 burpees

19:00 Compi Class

A: WARM UP

    DEADLIFT PREP
    SPRINT PREP
 
B: CLEAN & JERK QUALI WOD 3

C: MURPH PREP WOD (Chealea)

EMOM in 30 minutes
  • 5 Pull-Ups
  • 10 Push-Ups
  • 15 Air Squats
Buy In/Out:  800m run with medball or vest (9/7kg)

D: CORE FINISHER

3 x TABATA (40/20)


22.05.2018

A: Trainers warmup

including:
-general warmup
-kb swing skills
-pullup prep.

B: american KB swings

5x12 reps (heavy & excellent)
start every 90 seconds

C: HELEN

3 rounds of:

400 meter run
21 KB swings (american)
12 pullups (any style)

RXD weight: 24/16 kg

scale weight & pullup version as needed!

timecap: 15 min





20.05.2018

EMOM Sunday Funday

40 Minutes EMOM
1: row full minute @90%
2: 10-15 Deadlifts 50 / 80 kg
3: 8-12 strict pull ups
4: skierg full minute @90%
5: 8-10
 Thrusters 30 / 42,5
6: 
14-20 jumping lunges
7: 
Assault Bike full minute @90%
8: 
rest (no sitting, active recovery)


19.05.2018

WOD will be explained during class. No surprises - usual Saturdays workout session.

A bit of strength, conditioning and anti-weakness training. 




18.05.2018

A: Trainers warmup

including:

-general warmup
-skill work handstand hold
-shoulder press skills

B: 4 rounds of:
60-second handstand hold
60-second static hang
15 dumbbell shoulder presses
15 weighted pull-ups

Rxd weight:
Shoulder presses: 22,5/15kg (2 dumbbells)
Pullups: 22,5/15kg between legs (1dumbbell)


Scaled version #1:

4 rounds of:
45-second handstand hold
45-second static hang
15 dumbbell shoulder presses
15 strict pull-ups (or a challenging pullup version)

Weight: Heavy & excellent!

timecap: 25 minutes


17.05.2018

A: Trainers warmup

including:
-general warmup
-jumping skills
-box jump skills (find your workout height)
-burpee skills

5 rounds for reps of:

2 minutes of burpee box jumps
Rest 1 minute

Rxd height: 90/75cm (use plates to add extra height)

Scaling:
Pick a box height that is challenging but doesn’t hinder you from continuing to move as you fatigue!
Take care of your shins!