21.01.2019

A: Warmup

general
KB skill work for part C:

B: Core work with a partner:

20 sec. on 15 sec. switch

#1:
5 rounds each:

Partner sit up's with medball/slamball

P1: sitting on mat upright; catching the ball; roll down; ball behind head touching floor, come up with an explosive situp and throwing the ball.
P2: standing; throwing and catching the ball.

switch after every 20 seconds.

#2: 

4 rounds each:

Core fun with the rower

30 sec. on 15 sec. switch

- Feet on rower seat; with hands walking forward and backward; small steps; tight core

- Jack knife with feet on rower

While P1 is working; P2 is holding a superman position, and the other way around.

Switch after every 30 seconds


B: KB WOD

With 1 KB; 5 rounds of:

5 one arm KB swings
5 one arm KB cleans (from swing)
5 one arm KB push presses
5 one arm KB snatches (from swing)
SWITCH ARM
10 Burpees over the KB

Use a challenging weight, but do not put the KB down with the 4x5 reps!

timecap: 18 minutes


8 p.m. weightlifting

I will get the info from Max tomorrow morning.


20.01.2019

A: Warmup

B: Core work:

5 rounds of:

15 abmat situps (slow & controlled)
15 back extensions (extend arms while coming up)
10 medball sidethrows-rotatations @ wall- left
10 medball sidethrows-rotations @ wall- right

B: Sunday leg Fun :)

3 rounds; 1 min on; 30 sec off/ switch

- bike for cal. only legs, assault or concept

- box jumps with step down (60/50cm)

- half into full squats (stop for one sec. on halfway while going down)

- single unders (focus on jumping from your calfs)

- stationary alternating double lunges backwards (step back into a lunge, go back up & down again for 1 rep)


First round bodyweight only
Round 2 and 3 add a Kb or Db for exercise 3 and 5. 
Hold in front of chest.


19.01.2019

A: general warm-up

B: mobility

D: 16min EMOM

even: 5 Thruster (60/45kg)
odd: 7 strict chest-to-bar pull-up


18.01.2019

A: Warmup

general
rowing skills
TGU skills

B: Alternating with a partner

250 meter row for time; rest as needed

500 meter row for time; rest as needed


C: 4 rounds; 3 minutes on / 1 min off

250 meter row (fast)
AMRWPFAP TGUs

AMRWPFAP = as many repetitions with perfect form as possible ;)



17.01.2019

A: Warmup

general
Deadlift & bench press prep.

B: Strength part

Deadlift + Bench press

Set1: 10 Bench presses + 15 deadlifts (light weight)
Set2: 5 Bench presses + 10 deadlifts (65/50% 1RM)
Set3: 5 Bench presses + 10 deadlifts (70/55%)
Set4: 5 Bench presses + 10 deadlifts (75/60%)
Set5: 5 Bench presses + 10 deadlifts (80/65%)
Set6: 5 Bench presses + 10 deadlifts (80+/70+%)
Set7: 10 Bench presses + 15 deadlifts (light weight)

Work with a partner
Start every 3:30 minutes

C: Cashout:

7 minutes amrap

25 DUs (experts unbroken)
5-10 strict knee raises into leg extensions (hanging)


16.01.2019

A: Warmup

general
skill work for part C

B: Core Work / alternating with a partner

5 rounds for each partner:

10-15 pikes on rower + 1 length plate push 
Partner is correcting & cheering :)
then switch

C: 20 minutes continuous movement of:

10 single leg squats on bench (sitting back on bench) Left leg
10 bulgarian split squats; Left leg in front
10 alternating OH lunges with one KB
10 australian pullups
10 alternating DB rows (in plank position)

switch leg with the first 2 exercises in every round

Use a challenging weight that allows you to stay unbroken with quick rests between movements.

Experts can use a KB for the first 2 exercises.


19:00 Uhr - Competition-Team Training

A: General

B: Mobility

C: Team Workout - double Vision

50 Alternating Burpee Box Jump Over (30, 24in)
75 Alternating Double Dumbbell Snatch (50’s, 35’s lb)
50 Pairs Syncro Toes To Bar

Timecap: 12 min

D: Core 21 min Tabata (40/20)

- Ab-mat/KB crunch
- banded pull trough
- paralette shoot trough
- one legged glute bridge on bench
- hollow to v-up
- palloff press
- ring body saw


15.01.2019

A: Warmup

-general
-deadlift prep.
-shoulder / pushup prep.

B: "Diane" X 3

#1: 21-15-9 reps of:

KB deadlifts (on the light side)
incline pushups (on bench or box)

timecap: 5 minutes


#2: 21-15-9 reps of:

Deadlifts with barbell (on the light side)
regular pushups

timecap: 8 minutes


#3: 21-15-9 reps of:

Deadlifts (Rxd: 100/70kg) or more weight then with #2.
HSPUs

timecap: 12 minutes


Goal: Increase difficulty with every "set":
-Go up with DL weight
-Do a harder pushup version

If you cannot do HSPUs it could look like this:
-incline PUs
-knee PUs
-regular PUs

OR:

incline PUs
regular PUs
knees on box PUs



14.01.2019

A: Warmup

-general
-squat mobility work & prep.
-core prep.

B: Strength part:

-Barbell bent over rows (from floor)
-Barbell front squats from Rack
-Plate carry (1 plate per hand)

5 Sets of:

12 bent over rows
8 front squats
2 rounds plate carry (1 round=around all grey poles)

Start every 5 min; rest as needed in between.
Work with a partner if possible
Start with a comfortable weight & work your way up

Bent over rows: Start with a deadlift, then go back down to your bent over position; bring bar slightly below your chest.
Plate carry: Use 2 Eleiko plates, it's all about grip strength.

C: Cashout:

For 6 minutes:

40 sec. on / 20 sec off ; alternating

7 meter shuttle sprints
High box jumps

Use a height that is challenging but still allows you to stay unbroken.



13.01.2019

A: Warmup

-general
-movement prep

B: For 4 rounds;
Switch every 90 seconds:

-ski for cal.
-russisn KB swings
-bike for cal.
-wall balls
-row for cal.
-slamballs

For Swings, Wallballs and Slamballs use a weight that allows you to stay unbroken!



12.01.2019

A Strength & Conditioning Circle
carry
jumping
pulling
pushing 

B 12 minute AMRAP
1 strict pull up + 2 push up + 3 air squat
2 strict pull up + 4 push up + 6 air squat
3 + 6 + 9
...



11.01.2019

A: Warmup

-general
-barbell skill work for part C

B: Core work:

4 rounds of:

30-40 sec. on / 20-30 sec.off

-lunge stance + DB side movement (DB left arm, left leg in front)
-DB OH steps forward/backward (left arm)
-one legged DB roations + press (left leg on floor)
-bridge hold + DB OH extension (left leg on floor)

switch side after every round


B: Barbell complex

Start with empty barbell & work your way up.

5 rounds; start every 2:30 minutes

5 snatch grip deadlifts
4 hang power snatches
3 snatch push presses
2 OH squats
1 snatch balance with a 5 sec. pause @ the bottom of your squat



10.01.2019

A: Warmup

general + core warmup

skill work medball clean / squats / thrusters

B: 10 rounds of:

250 meter row /200 meter ski
10 medball power cleans (9/7kg)
10 medball squats (9/7kg)
10 medball thrusters (9/7kg)

timecap: 30 minutes



09.01.2019

A: Warmup

general WU with KB

B: Strength part:

-Barbell shoulder press from rack
-KB swings russian heavy
-KB deadlifts heavy

Set1: 10 easy presses + 15 swings + 15 DLs
Set2: 5 presses 60% 1RM + 15 swings heavy + 15 DLs heavy
Set3: 5 presses 65% 1RM + 15 swings heavy + 15 DLs heavy
Set4: 5 presses 70% 1RM + 15 swings heavy + 15 DLs heavy
Set5: 5 presses 75% 1RM + 15 swings heavy + 15 DLs heavy
Set6: 5 presses 80% 1RM + 15 swings heavy + 15 DLs heavy
Set7: 10 easy presses + 15 swings heavy + 15 DLs heavy

-Start every 4 minutes
-Work with a parter from rack

C: Cashout:

6 minutes amrap

6 knees to elbows (knee touches elbow)
12 walking lunges

19:00 Uhr - Competition Team Training

A: General warm-up & Mobility

B: Glutes & Core

Be prepared ;) 

C: Stability

TGU Variation

D: Workout

20min EMOM:
Deadlifts
Hang Clean
Front Rack Lunges

special rep schema


08.01.2019

A: Warmup

general
DU skills
Rope climb skills

B: Core work

For 12 minutes, not for time:

-kneeling DB row on bench (15 left + 15 right)
-one side leg arm extensions (15 left + 15 right)
-slow squats pressing light DB forward/Backward 15 reps
-Foam roller walk outs 10 reps

C: 
60 DUs
60 Back extensions
1 rope climb
50 DUs
50 situps
1 rope climb
40 DUs
40 Back extensions
1 rope climb
30 DUs
30 situps
1 rope climb
20 DUs
20 Back extensions
1 rope climb
10 DUs
10 situps

timecap: 15 minutes

Scaling:
DU: SU with high jump, reps x2
Rope climb: 2 times from floor to standing position and back down




07.01.2019

A: Warmup

general
squat & shoulder mobility
squat & pullup prep.

B: FRAN X 3

21-15-9 reps of:

-Air squats
-Ring rows

timecap: 5 minutes

21-15-9 reps of:

-Thrusters (42.5/30kg)
-Pullups

timecap: 10 minutes


21-15-9 reps of:

-KB/DB Thrusters (22,5/15kg)
-chest to bar pullups

timecap: 12 minutes


3 minute rest after timecap OR after the last person finishing.

If you cannot do regular pullups still increase the level of difficulty!
For example: ring rows-banded-negative pullups
OR: ring rows-banded chin over-banded chest to bar,...


8 p.m. weightlifting

Warmup & Hantelgymnastik

Back & Front squats

Hang pull 5x5 reps





06.01.2019

"Three Holy Kings" WOD

AMRAP 12 minutes
1 strict pull up + alap hold
8 burpee box jumps
16 wall balls
24 OH medball jumps

TABATA 30 / 30 - 10 rounds 
change between row / assault / skierg and
DUs

EMOM 12 minutes
odd: 12 single arm KB Thrusters (6/hand)
even: 1-2 TGUs (heavy AND perfectly slow) 


05.01.2019

A: Warmup

B: Core circle 

2 rounds
40 sec. on / 20 sec. off / switch

Slam balls
Pike on rower
Jack knife on rower
Hollow to tuck body hold
Hanging knee raise into leg extension
Banded crunches

C: 3 rounds of:

500 meter row/ski
20 hang power cleans (30/20kg)
15 shoulder presses (30/20kg)
10 good mornings (30/20kg)


04.01.2019

A: Warmup

general
shoulder & hip prep. for part B

B: Pull/Squat/Carry

5 sets of:

8-10 strict chinups
15+ heavy goblet squats (1 or 2 KBs DBs)
20 meter one arm farmers carry left (2 lengths)
20 meter one arm farmers carry right

Scale chinups to at least 8 reps (use a band), if you can do more than 10 add weight!
For goblet squats use a KB/DB (or 2) that allows at least 15 reps!
Use a heavy KB for the walk but keep good posture!

Start every 5 minutes
Go for perfect form, not for time!
Take rests between exercises
If resting time feels to long, slow down your reps in the next set!


C: Cashout

6 min amrap

6 Burpees
12 Lunge jumps
24 DU's (40 SUs)






03.01.2019

A: Warmup

general
KB prep.

B: Core work

16 minutes; 1 min on; 15 seconds off

min 1: bear walk (slow and controlled)
min 2: hollow body hang
min 3: hollow body/tuck body hold
min 4: plank hold
min 5: side plank with rotation
min 6: side plank with rotation (other side)
min 7: slam balls regular
min 8: slam ball with side rotation to a partner (switch side next round)
Repeat

B: 5 rounds of:

15 KB swings russian
20 alternating one arm KB O.H. stationary lunges backwards (left arm)
15 KB swings american
20 alternating one arm KB O.H. stationary lunges backwards (right arm)

Weight: Go for perfect form, reps should be unbroken, rest in between sets!

timecap: 15 minutes


02.01.2019

A: Warmup

general
movement prep. for part C:

B: Tabata core 

#1:
tuck body hold
hollow body hold
tuck body rock
hollow body rock
chrunches
side chrunches left 
side chrunches right
chrunches hands pointing back

#2: 
superman hold
superman rock
back extensions
plank hold
repeat

C: Lets start the New Year with a classic one:

"Cindy"

20 minutes amrap:

5 pullups
10 pushups
15 air squats

Scale movements as needed. 
Try to keep a steady pace!

19:00 Uhr Competition Team Training

A: warm-up

B: mobility - ankle

C: Workout




31.12.2018

A: Warm Up

B: "New Years Eve"

For Time:
31 Push Press (35/30kg)
31 Pull-Ups
31 Snatches (35/30kg)
31 Sit-Ups
31 Toes-to-Bar
31 Push-Ups
31 Box Jumps (60/50cm)
31 Back Squats (35/30kg)
31 Unbroken Double-Unders
31 Thrusters (35/30kg)
31 Lunges
31 Burpees

Then, 365 meter Row

TC: 40 min


30.12.2018

A: Movement prep. & Warm UP

B: EMOM 60min

alternate between
* cal row
* handstand push ups
* deadlifts (60/45kg)
* strict pull ups
* weighted Box Step overs

count your score 

C: Cool Down
 



29.12.2018

A: Warm Up:

B: Stability & Koordination:

C: Workout:

3 x Tabata Fun: (18min)

Plank Tabata (25/10)
Push Up Tabata
Goblet Squat Tabata

Break 1min between


28.12.2018

A: Warmup

General and movement prep.

B: Dallas 5

5 five minute amraps in 29 minutes:

0-5 min
Burpees

6-11 min
7 DLs (70/50kg)
7 Box jumps (60/50cm)

12-17 min
TGUs with DB (22,5/15kg)

18-23 min
7 santches (35/25kg)
7 push ups

24-29 min
ROW or SKI for calories



27.12.2018

Coach Sarah in the box


A: Warm-up with special Annie


B: for 21 min

min 1: 5 Man Makers

min 2: 10 Pistol Squats

min 3: 5 Shuttle Runs


26.12.2018

A: Warmup

general (include rope jumps)
KB skills

B: Work with a partner
1 is working 1 is resting
split as you like

2 rounds of:

40 KB deadlifts (heavy &excellent)
40 russian KB swings
40 goblet squats with KB
100 DUs
40 pushups
40 australian pullups
40 alternating slam balls (heavy & excellent)

Timecap: 30 minutes

Use a heavy KB that allows only small sets! 
Aim for perfect form not speed!




25.12.2018

A: Warmup

General
WOD movement prep.

B: Fight gone bad

5 rounds, 5 min on; 1 min off

Wall balls 9/7kg
Sumo deadlift high pulls (35/25kg)
Box jump (60/50cm)
Push press (35/25kg)
Row or ski for cal.

switch exercise after every minute, no rest between exercises!
Split in two groups:
A start with wallballs
B start with sdhp
All rest at the same time!




24.12.2018

Partner WOD
x = Row / Skierg
A starts with x
B with exercise
A and B change whenever x m are finished
Every change leads to A doing 35 DU / 50 SU –  
B doing burpees as long as A is doing DU

x 200m – pull ups or australian pull ups / L-sit hang (or scaled version)
x 400m – push ups / plank hold
x 600m – thrusters / side plank
x 800m – deadlift / v-ups
x 1000m – wall balls / hollow body hold
x 1000m – wall balls / hollow body hold
x 800m – deadlift / v-ups
x 600m – thrusters / side plank
x 400m – push ups / plank hold
x 200m – pull ups or
 australian pull ups / L-sit hang (or scaled version)
x 400m – push ups


23.12.2018

A: Warm Up

B: Movement Prep. 

C: WOD 

Kettlebell "DT"

5 rounds of:
12 Deadlifts ( 2 KB each 24-40kg)
 9 KB Hang Clean (same weight)
 6 Push Press (same weight)

TC: 20min

Rest 3 min

D: WOD 2:

MEDCON

EMOM  12 min
  odd: 8 - 10 cal
even: 8 - 10 Burpee box jump overs 



22.12.2018

Strength and Conditioning Circle
- slam ball stuff
- fence (with / without jump)
- hanging (bar / rope)
- down jump + broad jump + high jump

WOD
10 min AMRAP
5 S2OH (30kg / 50kg)
5 strict T2B
5 S2OH (30kg / 50kg)
5 strict pull ups