23.09.2021

A: Warmup & Movement prep.


B: Handstand hold skills

Back facing; Wall facing; Freestanding; HS walk

Work on what is possible for you!


C: EMOM for 20 min

min1: 1-2 times 4 meter handstand walk (depending on your skills)
min2: 2 rope climbs
min3: 5 high box jumps (choose a challenging height)
min4: max reps KB/DB Thrusters (2x16/12kg)
min5: REST

Scaling for HS walk: 30 sec. HS hold at wall


22.09.2021

A: Warmup & Movement prep.


B: Strength part

4 sets of:

15-20 calf raises (forefoot on 10 kg plate) (2DBs or KBs)

alternating with

8 Front squats (tempo 30X1)

alternating with

KB/DB rows (knee & hand on bench) 

10-12 reps per side

-Start every 4 minutes
-Work your way up with the front squats
-Start & Stay heavy with calf raises & rows


C: 3 min AMRAP

max reps DUs

REST 1 min

3 min AMRAP

max reps russian KB swings (24/20kg)

REST 1 min

3 min AMRAP

max reps wallballs (9/7kg)

xxx 7 PM Competition Training xxx

Warm-up
Snatch: 5-4-3-2-1 85-90-95-98-100% 1 RM
WOD:
20 rounds for time
1 Snatch 90% 1 RM or 70/47,5
3 Bar Muscle-ups
5 High Box Jump Overs


21.09.2021

A: Warmup & Movement prep.

(including wrist warmup)



B: Handstand & HS pushup skill work



C: HERO WOD "Jospeh Marchbanks JR"

10-9-8-7-6-5-4-3-2-1 reps of:

Alternating DB or KB snatches (30/20kg)

Handstand pushups (any style) 


Timecap: 15 min


20.09.2021

A: Warmup & Movement prep.


B: Barbell skill work & prep.

Snatch DL
Hang power snatch
OH squat



C: EMOM for 10 minutes

min1: 4 snatch DLs + 2 hang power snatches
min2: 2 snatch DLs + 2 hang power snatches + 2 OH squats
REPEAT

Choose a weight that allows good technique!



D: AMRAP for 10 minutes

1 power snatch (heavy & excellent)
5 burpees over the bar
10 box jumps
15 cal row/ski/bike


19.09.2021

A: Warm Up + Movement prep. B: Strenght 4 Sets 10-12 reps BB - Bent over Rows 10-12 reps KB - Box Step Ups (Knee high)/side heavy and excellent, choose a weight where you could do only 1-2 reps more, or you are still stable in knee/hip and ankle start every 4min C: Workout TC 15min 5 rounds for time 12 Pull Ups / Ring Rows x 2 9 Deadlifts (unbroken - heavy) 6 Burpees over the Bar It is not the goal to finish the wod for everybody, it's the goal to do a super set at high threshold. D: Cool Down (breathing) Nose breathing directly after the TC for 5min with legs high


18.09.2021

Coach Dieter in tha box

A: Warmup

B: Core Work

C: "Barbaras super legs"

4 Rounds of:

20 pull ups

30 Push ups

40 sit ups

20 Air squats

10 Lunges

10 alternating split squat jumps

10 squat jumps


2 min Rest After Every round


17.09.2021

A: Warmup & Movement prep.


B: Strength part

5 sets of:

10/10 bulgarian split squats (2 DB/KBs hanging on side)

alternating with:

5-10 strict HSPUs (or your hardest scaling option)

-Start every 3:30 min
-Heavy & Excellent


C: 7 Rounds of:

10 Goblet squats (heavy KB)
10 Box jumps (60/50cm)
10 BW lunge jumps
10 seconds KB wallsit hold


16.09.2021

A: Warmup & Movement prep.


B: "Cindy with her Kettlebell"

3 Rounds of "Cindy"

5 pullups
10 pushups
15 air squats

50 KB swings russian (28/20kg)

3 Rounds of "Cindy"

50 one arm KB OH lunges (28/20kg)
(25 per side)

3 Rounds of "Cindy"

50 one arm KB snatches (28/20kg)
(25 per side)

timecap: 25 minutes


15.09.2021

A: Warmup & Movement prep.

(including barbell skill work)


B: 12-9-6 reps of:

-hang power cleans (60/45kg)
-chinups (strict)

REST


C: 12-9-6 reps of:

-hang power snatches (45/30kg)
-ring dips (ring pushups)

REST


D: 12-9-6 reps of:

-deadlifts (80/60kg)
-strict toes to bar


14.09.2021

A: Warmup & Movement prep.


B: Strength part

5 sets of:

8-10 tall kneeling shoulder presses with 2 DBs
tempo 21X1

alternating with:

8 BB Back squats
tempo 30X1

start every 3:30 min
work your way up


C: 15 min AMRAP

2 TGUs per side
250 meter run
20 single arm bent over rows per side (DB or KB)
250 meter run


13.09.2021

A: Warmup & Movement prep.


B: Shoulder/ Overhead mobility work


C1: 8 min EMOM

min1: 10 push presses (50/30kg)
min2: 10 high jumps over the bar

REST as needed


C2: 8 min AMRAP

15 cal. row
20 DUs
15 pushups

REST as needed


C3: 8 min EMOM

min1: 8 Thrusters (50/30kg)
min2: 8 burpees over the bar


12.09.2021

Coach Manni in tha box

A: Warm up

B: Squat Clean 

C: WOD: AMRAP 21

Buy In:  150 DU´s.

 3 Squat Clean (50/35kg)
 6 HSPU / Push up
 9 Burpee Pull ups
 12 T2B/Knee raise

D: CORE TABATA Finisher



11.09.2021

Coach Kecki in tha box


11.09.2021

Partner WOD
30 wall balls
30 australian pull ups
30 TGU
30 burpees
8 8-balls

Amrap


10.09.2021

Chris and Sarah on Vacation
Coaches: 
5:45 DD
12:30 DD
16,17,18:00 Kecki


A: Warmup & Movement prep.


B: OH mobility work
Foam roller & lacrosse ball shoulder work


C: Thrusters & Wallclimbs

10-9-8-7-6-5-4-3-2-1 reps of:

Thrusters (42.5/ 30kg)

2 Wallclimbs


09.09.2021

Achtung, ausnahmsweise andere Kursstartzeiten am Abend

Chris and Sarah on Vacation
Coaches: 
12:10 DD
18:30,19:30 Tanja


A: Warmup & Movement prep.


B: Lower Body strength Day

10-12 reps heels elevated goblet squats (heels on 10 kg plate)

alternating with

12-14 banded hip thrusts (band hooked in rack)

-start every 2-3 minutes


C: 

5 x 5 reps of: 

Deadlifts

-work your way up
-go for 2 heavy sets
-start every 2:30 min

REST AS NEEDED

5 x 5 reps of: 

Backsquats

-work your way up
-go for 2 heavy sets
-start every 2:30 min



08.09.2021

Chris and Sarah on Vacation
Coaches: 
17,18,19:00 Dieter


A: Warmup & Movement prep.


B: Handstand skill work with a partner for 10 minutes

Wall handstand, freestanding, partner supported....


C: 5 Rounds of:

20/17 cal. row/ski/bike
10 DB bench presses (22.5/15kg)
20/17 cal. row/ski/bike
10 australian pullups

timecap: 25 minutes


07.09.2021

Chris and Sarah on Vacation
Coaches: 
5:45 DD
17,18,19:00 Kecki


A: Warmup & Movement prep.


B: OH mobility work & 
skill work single arm OH squat (KB or DB)


C: WOD

40 single arm OH squats (20/20 switch as you like)
40 ring pushups
30 single arm push presses (15/15)
30 box jumps (60/50cm)
20 single arm hang cleans (10/10)
20 pullups (any style)
10 single arm shoulder presses (5/5)
10 burpee box jumps (60/50cm)

Timecap: 22 min



06.09.2021

Chris and Sarah on Vacation
Coaches: 
17,18,19:00 Steph


A: Warmup & Movement prep.


B: Strength part

5 sets of:

15-25 sec. HS hold (freestanding or at wall)

alternating with

8-10 Barbell shoulder presses (from rack)

alternating with

10-12 Barbell bent over rows (same weight as shoulder press)

-Start every 3-4 min
-Work your way up



C: 21-15-9 reps of:

KB snatch from swing (total)
Lunge jumps BW (total)
Goblet squats
Cal. row/ski/bike

timecap: 15 min


05.09.2021

Coach Kecki in tha box


05.09.2021

10 backsquats 
10 KB Rows each arm
10 push ups
400m run
30 sec pause


5 strict pull ups
5 kb rows each arm
5 KB push press
50 Double Unders
30 sec pause

AMRAP 25 min


04.09.2021

Coach Steph

A: Warm Up B: Movement Prep C: EMOM 18min 1: 2 Deadlifts / 2 Hang Clean / 2 Push Press 2: 2 Snatch DL / 2 Snatch High Pull / 2 Power Snatch 3: 10 Bent Over Rows D: Partner FInisher PARTNER A - 2 rounds of (TC 5min) 21 Wall Balls 6/4kg 15 Overhead Squats 20/15kg 9 cal Prison Bike at the same time Partner B - Box Step UPS then switch E: Cooldown


03.09.2021

Chris and Sarah on Vacation
Coaches: 
5:45 DD
12:30 Tanja
16,17,18:00 Kecki



A: Warmup & Movement prep.


Deadlift prep.

Work your way up to the workout weight


B: HERO WOD "Caroline"

3-7-11-14-11-7-3 reps of:

Deadlifts (100/60kg)
Box jumps (60/50cm)
cal. row/ski or bike

timecap: 25 minutes

Choose a DL weight that allows great form for every rep!


02.09.2021

Chris and Sarah on Vacation
Coaches: 
12:10 DD
17,18,19:00 Steph



Skill of the month is back!!

Skill(s) of the month september: 

-Handstand
-Presses
-OH mobility

A: Warmup & Movement prep.


B: Skill work:

-Wall climb
-Handstand hold in wallclimb positon (hollow positon)


C: 3 rounds of:

min1: Bike or ski for cal.
min2: Wallclimb HS hold
min3: BW walking lunges
min4: REST


D: 6 min AMRAP with 2 DBs or KBs

6 Front/shoulder rack squats
3 Push presses
10 meter "filly carry" per side

Rxd weight:
DB: 15/12.5
KB: 16/12


01.09.2021

Chris and Sarah on Vacation
Coaches: 
17,18,19:00 Dieter


Skill of the month is back!!

Skill(s) of the month september: 

-Handstand
-Presses
-OH mobility

A: Warmup & Movement prep.


B: Strength part

4 sets of:

5 "filly presses" per side (one arm KB in shoulder rack, arnold press with DB)

5/4/3/2/1 strict HSPUs (first set 5, second set 4,....)

10-15 heavy russian KB swings


-Start every 3:30 - 4:00 minutes
-After a good warmup start with a heavy set and keep the weight heavy
-If HSPUs strict feel easy go for deficit, OR scale movement as needed!


C: 2 rounds of:

500 meter row
20 one KB/DB box step overs (24/22,5 ; 50 cm) (shoulder rack)
15 burpees


31.08.2021

Chris and Sarah on Vacation
Coaches: 
5:45 DD
17,18,19:00 Steph

A: Warmup & Movement prep.


B: Pullup skills


C: EMOM for 10 min

min1: 2-5 strict pullups
min2: 3-6 kipping pullups
always alternating

Choose 2 differnt pullup versions as your scaling option:
for example:
min1: Ring rows
min2: Banded pullups


D: Girls WOD "Helen"

3 Rounds of:

400 meter run (If weather is bad: row/ski/bike)
21 american KB swings (24/16kg)
12 pullups (any style)

Timecap: 16 min


30.08.2021

Chris and Sarah on Vacation
Coaches: 
17:00 Kecki
18,19:00 Stephan


A: Warmup & Movement prep.

+Squat mobility work
+DU skills


C: Barbell Complex

From Rack, Total 4 Rounds

2 Front squats
2 Push presses
2 Thrusters

30 sec. REST

20-30 DUs (experts unbroken)

30 sec. REST

2 Back squats
2 snatch push presses
2 OH squats

30 sec. REST

20-30 DUs

1 min REST


-Work your way up
-Weight: Heavy & Excellent
-Work with a partner


29.08.2021

Coach Steph in da Box

Class will take more than 1h A: Warm Up 5 Minuten - 10 Exercises ;) B: Loaded Mobility Pancakes Streatching - Wall to Weighted Jefferson Curls - Box to feed elevated Windmill Progression - Keeling to Side Stand C: Workouts 1) 8min Conditioning 20sec L Hang 15m Quadruped Crawl Forwards * 15m Quadruped Crawl Backwards * *with foam roller in back (Error = 5 Burpees) 2) 8min AMRAP Strenght 5 TGUs R 10 Tall Kneeling to Stand R 5 TGUs L 10 Tall Kneeling to Stand L 3) 8min Core 15 Hollow Body Rocks 10 Dual KB Clean and Push Press 44/26lbs 5 Strict Pull-Ups Rest 2min between each part D: Cooldown 1min Per Station x 2 Rounds 1st. Kneeling Triceps Stretch R 2nd. Kneeling Triceps Stretch L 3rd. Bench Shoulder Flexion with Thoracic Mobilization 4th. Supine Bench Weighted Chest Opener after 2 rounds do a 2mins Seated Barbell Shoulder Extension Stretch


28.08.2021

Coach Dieter in tha box


A: Warmup & Movement prep.


B: In Teams of 2 (I go - you go)

100 wallballs (9/7kg)
90 deadlifts (60/40kg)
80 hand release pushups
70 box jumps (60/50cm)
60 toes to bar
50 burpees
40 power cleans (60/40kg)
30 push presses (60/40kg)
20 weighted lunges (9/7kg)
10 thrusters (60/40kg)


27.08.2021

Chris and Sarah on Vacation
Coaches: 
5:45 DD
12:30 Tanja
16-18 Kecki


A: Warmup & Movement prep.


B: Strength part

5 sets: (1st set = lightweight set)

Barbell Back squats

8 reps (tempo 21X1)

alternating with

Wide grip pullups (strict)
(tempo 20X1)

-Go for 4 heavy/hard sets
-Start every 3:30 min


C: 5 Rounds of:

5 strict ring dips (scaled: banded ring dips / ring pushups)
2 wall climbs (sclaed: half wall climb)
1 rope climb (scaled: 4 ring strap hooked "pullups")
10/8 cal. Row/ski/bike