11.08.2020

A: Warmup

general

skill work:

BB muscle clean
BB power clean
BB squat clean


B: Start every 90 sec. with every 3 reps

3x3 muscle cleans
3x3 power cleans
3x3 squat cleans

Go for perfect technique, work your way up!


C: Girls WOD Elisabeth

21-15-9 reps of:

-Cleans (any style) (60/42.5kg)
-Ring dips

timecap: 12 min


10.08.2020

A: Warmup

general
front squat prep.

B: Strength part:

4 sets of:

8-6-4-2 reps
BB Front squats
tempo 32X1

8/8 DB tripod rows
tempo 2020

60 meter medball carry run
(9/7kg)

start every 5 minutes


C: 4 rounds of:

40 sec. row/ski/bike (90% max effort)
20 sec. rest
40 sec. plank (on hands) feet in rings
20 sec. rest


8 p.m. weightlifting with max

Warmup

Hang squat clean 3x3 reps

Hang clean pulls


09.08.2020

A: Warmup & movement prep.

B: AMRAP

0-10 min

-10 OHS (30/15 kg)
-10 burpees over the bar
-10 box jumps (60/50cm)
-10 toes to bar

10-20 min

-10 power cleans (40/25 kg)
-20 pullups
-30 airsquats

20-25 min

-20 Deadlifts (50/35 kg)
-40 wallballs (9/7 kg)



08.08.2020

The 750 russian KB swing WOD

Teams of two – 16kg / 24kg
Partner A: is doing swings as long as she / is happy with this movement
Partner B: does Annie variations
DUs: 50 / 40 / 30 / 20 / 10
other movements: 25 / 20 / 15 / 10 / 5
– sit ups
– air squats
– push ups
– wall balls
– single arm KB deadlifts (20 / 28 (32))
– burpees (finisher :-))
Rules
A and B change –> continue at last exercise (e.g. 13. sit up in 2. round)
if A or B finishes burpee Annie both continue working on finishing the 750 KB swings (alternately).


07.08.2020

New skill of the month

Clean & variations

A: Warmup

Skill work KB clean (from swing)
Skill Turkish get up

B: 5 rounds of:

250 meter row/ski (0.3 mile bike)

1.5 TGUs
5 KB cleans
1 length OH walking lunges
(all with one arm)

250 meter row/ski (0.3 mile bike)

1.5 TGUs
5 KB cleans
1 length OH walking lunges
(other arm)

TC: 30 min


06.08.2020

New skill of the month

Clean & variations

A: Warmup

Skill Front squat & Hang squat clean

B: Front squat

5x3 reps

Work your way up
50/60/70/80/90 % of your 1 RM

start every 2 min


C: HERO WOD „Frank Bonomo“

30 pullups
30 hang squat cleans (70/47.5 kg)

scale weight as needed


05.08.2020


A: Warmup

Strength part

4 sets of:

8/8 KB shoulder presses (heavy)

10 bulg. Split squats per leg; tempo 3011

start every ~4 min


C: 4 rounds , start every 4 min

150 m row/ski (0.2 mile bike)

5/4/3 KB goblet squats
(increase weight)

20 sec. rubber band sprint 
(hooked at rack)

19:00 Competition Training

Focus on Ring MUs and Deadlifts

A: Warm Up

5 min join abc flow 

3 sets not timed
30 sec. banded single hip thrust hold
30 sec. thoracic bridge 
10 m banded skater walk
10 m lateral plank walk
10 ring deep squat stretch 

shoulder mobility
4 sets -8 reps (2 sec at the top)
prone Ys on floor with pvc pipe

B: Skills Ring MUs

we work in two groups 

technique triplet:
4 sets of
5 ring swings
5 hip to ring swings
5 kipping dips
2min rest

banded seated Ring MUs
4 sets of 3-4 reps  (explosive)
2 min rest

toenail Ring MUs
4 sets of 3-4 reps (slow and controlled)
2 min rest

C: Workout Prep.(depending on time left)

3 sets of (Tempo)
4040 Kang Squat x 2
3030 Split Stance Good Morning R x 3
3030 Split Stance Good Morning L x 3
2020 Back Squats
2min rest

4 sets of the complex
close under knee
high pull
power clean
squat clean

for both complex increase load every set

D: Workout

AMRAP 20min "Johnson"

9 Deadlifts (120/80kg)
8 Ring Muscle Ups 
9 Squat Cleans (75/50kg)

scale as needed, but go as hard as you can with proper form!



04.08.2020

New skill of the month

Clean & variations

A: Warmup

Skill work:
Hang power clean
Push press

B: 5 sets, every 90 sec.

1 DL
2 HPCs
2 PPs (3 sec. down)

work your way up!


C: 12 min amrap

15 BB bent over rows (1/2 bodyweight)
15 pushups
55 DUs




03.08.2020

New Skill of the month

Clean & variations
(with BB, DB, KB, Medball,...)

A: Warmup

general
medball clean skills
shoulder prep

HERO WOD „Ledesma“

20 min amrap

5 paralette HSPUs (scale as needed)
10 toes to rings (knee raises)
15 medball cleans (9/7 kg)


8 pm weightlifting with max

Warmup & Hantelgymnastik

Hang squat snatch 3x3
Hang snatch pulls


02.08.2020

A) Warmup: 4 Sets NFT 6-8/arm 3111 Half Kneeling Filly Press/arm 30sec KB Rack Split Stance Isometric/leg + Scapular Positional Strength and Active Mobility Work Prone Y’s on Bench - 6-8 reps (pause 2-3sec at top of each rep); rest 60sec x 3-4 sets B) FBB RUMP PUMP COMPLEX 4040 Kang Squat x 2 3030 Split Stance Good Morning R x 3 3030 Split Stance Good Morning L x 3 2020 Back Squat x 4 rest 2mins x 3 sets increase weight every set C) 4 Sets Row 250/200m 9 Pull Ups 7 Goblet Squats HEAVY 5 Strict HSPU 3 Strict Toes to Bar 1 Wall Walks rest walk 90sec between sets Try to increase pace every round, and reduce rest every round (90; 75; 60; 45sec)


01.08.2020

Partner WOD

400m med ball carry (one per team)
100 / 50 pull ups (25 negative / 30 jumping)
10 wall climber
400m med ball carry (one per team)
300 / 200 DUs
75 / 50 Australian Pull Ups

400m med ball carry (one per team)
150 / 100 KB Swings ( 24 / 16)
50 burpee box jumps

until timecap do
one is doing barhang
one is doing plank variations
change whenever one is not able to hold the position



31.07.2020

A: Warmup


B: Strength part

4 sets of:

8-10 reps BB OH squats (from rack)
(tempo 2011)

12 - 14 bent over 2 KB rows (tempo 1010)

1 length each arm one KB OHWLs

start every 4 minutes


C: 10 min amrap

10 cal ski/bike or row

15 L-crunches

10 cal ski/bike/row

10 toes to bar or rings




30.07.2020

A: Warmup

B: HS skill work with a partner

For 10 min practise you Handstand skills

At wall or freestanding depending on you level.
Rest as needed


B: 18 min amrap

10/10 one arm DB hang clean & split jerk

10/10 one arm DB plank rows

15 DB cyclist squats


29.07.2020

A: Warmup

Core work trainers choice

Movement prep.

B: HERO WOD "Heidi"

23 min amrap

23 air squats
23 pushups
23 KB swings (24/16kg)
23 jumping lunges
23 situps

23 box jumps (60/50cm)

7 PM Competition Training

Crazy TexMex
  • 21 Front Squats (95/65 lb)
  • 21 Pull-Ups
  • 21 Sumo Deadlifts (95/65 lb)
  • 21 Push-Ups
  • 21 Push Presses (95/65 lb)
  • 21 Wall Climbs
  • 21 Squat Cleans (95/65 lb)
  • 21 Burpees
  • 21 Curtis P’s* (95/65 lb): 1 Power Clean + 1 Lunge le/ri + 1 Push Press
  • 21 Toes-To-Bars
  • 21 Double-Unders
  • 21 Power Snatches (95/65 lb)
  • 21 Broad Jumps
  • 21 Wall Ball Shots (20/14 lb)
  • 21 Box Jumps (24/20 in)
  • 21 Calorie Row
  • 21 Overhead Squats (95/65 lb)
  • 21 American Kettlebell Swings (53/35 lb)
  • 21 Kettlebell Snatches (53/35 lb)
  • 21 Muscle ups
  • 21 Thrusters (95/65 lb
TC 45 min

Get together & talk


28.07.2020

A: Warmup

B: Strength part

4 sets of:

3-5 strict HSPUs (or your scaling option)
8-10 tall kneeling DB shoulder presses

8-10 reps BB Deadlfits (tempo 31X0)

start every 4 min


C: 2 rounds of:

400 meter row
100 SUs
400 meter run
26 alteranting weighted box step ups with KB (50/40cm)





27.07.2020

A: Warmup

Handstand skills & warmup

3 rounds of:

20 sec. wall facing HS hold
30 sec. rest
20 sec. back facing HS hold
30 sec. rest
20 sec. freestanding HS practice
30 sec. rest

-Trainer has scaling options ready! 


B: Girls WOD "Mary"

20 min amrap

5 HSPUs
10 alt. pistol squats
15 pullups (any style)


8 pm weightlifting

warmup und hantelgymnastik

Split jerk (nacken) 3x4 reps
split jerk 3x4 reps


26.07.2020

(A) Warmup
(B)AMRAP in 15 min (with a partner)

  • 5 Chest-to-Bar Pull-Ups
  • 10 Wall Ball Shots (9/6 kg)
  • 30 Double-Unders
Switch as you like but finish one exercise after another.

(C)4 Rounds for Time
  • 10 Kettlebell Swings (24/16 kg)
  • 10 Push-Ups
  • 10 Burpees
  • 200 meter Run
TC: 15 minutes


25.07.2020


LCF Wandertag!! 

Treffpunkt: 8:45 Uga Talstation Damüls.

Alle Infos per Mail!

Solltet ihr das Mail nicht bekommen haben meldet euch bei mir!

Christof


24.07.2020

Handstand skills are still going on!
Because we missed some skills last week, we go harder this week :)!

A: Warmup

HS skills

-wrist warmup
-arm circles with KB and DB
-german squats

-HBH with pvc pipe (6x 20 sec. - 15 sec rest)

-Back facing wall HS - Heel pulls (3x 3-5 reps; 40 sec. rest between)

B: skill work for part C:


C:  HERO WOD David Halderman

5 rounds of:

20 wallballs (9/7kg)
10 power cleans (60/42.5kg)


23.07.2020

Handstand skills are still going on!
Because we missed some skills last week, we go harder this week :)!

A: Warmup

HS skills

-wrist warmup
-arm circles with KB and DB
-prone pass through

-superman hold with pvc pipe (6x 20 sec. - 15 sec rest)

-Wall facing toe pulls (5 x 3-5 reps; 40 sec. rest between)

B: Strength part

4 sets of:

2-4 BB front squats
tempo: 21X1

4-6 reps wide grip strict pullups
tempo: 30X1

1 length OH carry per arm


C: Finisher

3 rounds of:

3 HSPUs
3 Box HSPUs
3 pike pushups
3 pushups
50 single unders


22.07.2020

Handstand skills are still going on!
Because we missed some skills last week, we go harder this week :)!

A: Warmup

HS skills

-wrist warmup
-arm circles with KB and DB
-german squats

-HBH with pvc pipe (6x 20 sec. - 15 sec rest)

-Wall facing toe pulls (5 x 3-5 reps; 40 sec. rest between)


B: 5 rounds of:

10/10 bulgarian split squtas with one KB in front of chest
1 length HS walk
1 length inchworm walk (slow)

scaled: 30 sec. HS hold plus 1 length inchworm walk (slow)


C: Core finisher trainers choice


7 pm competition training


21.07.2020

Handstand skills are still going on!
Because we missed some skills last week, we go harder this week :)!

A: Warmup

HS skills

-wrist warmup
-arm circles with KB and DB
-german squats

-Superman hold with pvc pipe (6x 20 sec. - 15 sec rest)

-Wall facing HS (5x20 sec.) 40 sec. rest


B: Tabata this:

-Row
-Air squats
-Pullups
-Pushups
-Situps

Finish one tabata round after the other.
1 min rest between every tabata round!


20.07.2020

Handstand skills are still going on!
Because we missed some skills last week, we go harder this week :)!

A: Warmup

HS skills

-wrist warmup
-arm circles with KB and DB
-german squats

-HBH with pvc pipe (6x 20 sec. - 15 sec rest)

-Wall facing HS (5x15 sec.) 45 sec. rest


B: Strength work:

4 sets; start every 3-4 minutes

With one KB and one DB
5 standing DB arnold presses
1 length OH walk
5 standing DB arnold presses
1 length OH walk

15 heavy russian KB swings


C: 6 min finsher:

5 HSPUs
10 Goblet squats
10 jumps over KB


8 pm weightlifting with max


19.07.2020



Sarahs Sunday

A: Trainers warm-up

B: 1 Bar - 3 Girls
21-15-9
Thrusters
Pull up´s
Squat Cleans
Ring dips
Deadlifts
Handstand Push ups

RX 42,5/61 kg
Scaled 30/50 kg

10 AM special Girls WOD and Lunch
--


18.07.2020

A: Warmup

KB skills & flow

B: 10 min amrap

250 meter row
25 DUs
15 box jump overs (low box)
15/15 sec one foot, one arm plank hold

C: 4 sets of:

amrap unbroken strict pullups
quick rest
amrap unbroken paralette or KB pushups
(experts feet elevated)

2 min rest

D: KB core finisher

3-4 rounds

15 sec dual KB hollow hold
15 sec dual KB hollow flutter
15 sec dual KB leg lower
15 sec dual KB hollow rock

Rest as needed


17.07.2020

Friends & Family Week!

Bring your Family members or Friends!
Best let me know via whatsapp - 06505519390

A: Warmup

general
movement prep.

B:  8  rounds; start every 4 minutes

5 strict pullups (experts can add weight)
8/8 DB bench rows
100 meter KB farmers walk (switch arm after 50 meter)

rest 

8/8 hollow body floor presses (KB or DB)
10 pushups
100 meter KB one arm OH walk (switch arm after 50 meter)


You have 4 minutes for every block!
Total 4 times "block A"; 4 times "block B".




16.07.2020

Friends & Family Week!

Bring your Family members or Friends!
Best let me know via whatsapp - 06505519390

A: Warmup

general
Handstand skill work
KB skill work
Wallball prep.


B: WOD


20 sec. HS hold at wall (scaling: half wallclimb hold/ plank hold)

10 wallballs (9/7kg)

40 sec. HS hold at wall

20 wallballs

60 sec. HS hold at wall

30 wallballs

60 sec. wallsquat hold with KB

30 KB snatches per arm (Beginner KB swings or DLs)

40 sec. wallsquat hold with KB

20 KB snatches per arm

20 sec. wallsquat hold 

10 KB snatches per arm

TC: 20 min


15.07.2020

Friends & Family Week!

Bring your Family members or Friends!
Best let me know via whatsapp - 06505519390

A: Warmup

general
Rowing technique work

B: Intervall rowing

5 rounds of:

90 sec. on 
2 min off

For your 5 - 90 sec. rounds try to increase pace
till round 4 (round 5 same pace as round 4)


C: 15 min amrap

14 DB bench presses (alternating / top down)
10 Box jumps (60/50cm)
24 DUs (experts unbroken)


14.07.2020

Friends & Family Week!

Bring your Family members or Friends!
Best let me know via whatsapp - 06505519390

A: Warmup

general
skill work KB swing

B: "Stone cold"

5 x 3 min amrap (1 min rest after every amrap)

20 american KB swings
15 burpees
remaining time: max reps alt. stationary prison lunges



13.07.2020

Friends & Family Week!

Bring your Family members or Friends!
Best let me know via whatsapp - 06505519390

A: Warmup

Squat technique & mobility work


B: "Sally" with or without KB(s)


C: "Lunge Cindy"

20 min amrap of:

5 pullups (any style) scaled: ring rows
10 pushups
16 walking lunge steps


Today @ 8pm is open gym weightlifting.
Everyone who joined last week should 
know about the plan.