26.05.2019

Partner WOD

400m
med ball carry (one per team)
100 pull ups 
12 wall climber

400m med ball carry (one per team)
300 DUs
100 Australian Pull Ups

400m med ball carry (one per team)
150 KB Swings (16 / 24)
50 Box Jumps


25.05.2019

A: Warm-up & Skill Clean & Jerk

B: 
start with:
50 DU´s & 50 Sit up´s & 12 Clean & Jerk (60/40 kg) try to add weight every set
40 - 40 - 9
30 30 - 6
20 - 20 - 3
10 - 10 - 1



24.05.2019

A: Warmup

general
squat prep.

B: Strength part

6 sets of:

-6 back squats (rack)
-4 front squats (same weight) (rack)
-12 bent over db/kb rows
- 1 round 2 arm farmers carry

- work with a partner
- start every 4 minutes
- work your way up


C: intervall sprints (running or rowing)

running: 5-7 rounds

30 meter sprint
30 sec. Rest

rowing 5-7 rounds:

60 meter sprint
30 sec. Rest







23.05.2019

A: Warmup

general
skill TGU

B: 3 rounds not for time:

-10 knee raises or strict T2B
-10 pikes on rower
-10 inverted T2B (on back holding on to rackpole)
-15 back extensions

C: 16 min EMOM

min1: 1 TGU left + right arm
min2: 1 length one arm KB OH walk left + right arm
(holding a DB hanging in other arm)
min3: 15-20 russian KB swings
min4: 1 length one arm KB front rack walk left + right arm
(holding a DB hanging in other arm)


22.05.2019

A: Warmup

general
skill work:
OH squat; snatch

B: 5 rounds of:

3 snatch deadlifts
5 hang power snatches
7 OH squats
9 burpees over the bar
400 meter run (row/ski)

REST/WALK 90 sec. after every round.

timecap: 30 minutes

Use a weight that allows the first 3 exercises unbroken!
If you are not sure about the weight, start light and work your way up every round.




xxXX 19:00 - Competition Class XXxx

- warm-up circle

- core 1

- mobility

- skill

- Hantelgymnastik Reißen

- Workout 1: She bear Complex
- 1 power snatch
- 1 OHS
- 1 squat snatch
- 1 OHS
- 1 snatch balance
- 1 OHS

TC: 10 min
work your way up to a heavy complex

-  calf tabata
- 8 x 20 sec on / 10 sec off

- Core 2
- ring supported medicine ball knee raises
- 3 x 10 reps as heavy as possible


21.05.2019

A: Warmup

general

B: Strength part

6 sets of:

3-5 reps dynamic load BB strict press (from rack)
Tempo: 4141

6-8 single leg romanian "landmine" DLs (per leg)
Tempo: 31X1

-start every 4 minutes
-work with a partner

Dynamic load press: 
instead of plates use plates or KBs hanging on BB with rubber band


C: Cashout for 6 minutes

2 wall climbs (15 sec. hold on top with 2nd wallclimb)
12 goblet tall kneeling to standing


20.05.2019

A: Warmup

general

B: Skill work kipping T2B

As always, if you cannot do strict T2B don't focus 
on kipping T2B.
But practicing the kipping motion once in a while 
is still allright!

Skill work hang power clean into push press


C: 14 min amrap

10 T2B (any style)
5 Hang power cleans into push press
15 cal. row /ski


8 p.m. weightlifting

Warmup + Hantelgymnastik

Jerk von den Ständern
Core


19.05.2019

9 AM Girls Surprise WOD & Brunch
please bring something to eat and your own dishes
------------
5pm / 6pm - 3 rounds EMOM variation
1 min. ski or bike or row
2 min. time for 15-20 Deadlifts 60-70% 1RM
1 min. ski or bike or row
2 min. time for 5 HSPUs + 20 Push Ups
1 min. ski or bike or row
2 min. time for 15-20 goblet squats + 15-20 KB swings
1 min. ski or bike or row
2 min. 15-20 KB fence + 1 rope 

This workout focuses on the 1 minute sprints.
Use heavy weights – you should not be able to do the reps in one go. 
Pref. 5-8 / attempt


18.05.2019

Trainers warm-up

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

- Deadlifts start with 50% 1 RM men add 10 kg/set, women 5 kg/set
- Burpees over the bar
- Sit up´s
 

Sprint 200m after every set / go for unbroken sets
short rest between sets
 

ADVANCED - COMPETITION CLASS

A: Warm up 
Ski Erg & Band work 

B: SKILL 
Crowstand 2 Handstand (dif. exercises) 

D: STRENGTH 
2 rounds of TABATA 30/30 
- Hanging Torso rotation (L-sit or knee tuck) 
- One arm forearm plank right (other arm beside leg) 
- One arm forearm plank left (other arm beside leg) 
- Hanging Torso rotation (L-sit or knee tuck) 
- Plank hold (right knee to right elbow)
- Plank hold (left knee to right elbow) 

E: Alt 1: CMYB 19.2

E: Alt 2: WOD 5 Rounds of 
20 weighted sit-up to Z-press 
20 weighted arm lift to steering wheel 
20 weighted OH walking lunge 
20 sec handstand hold (RX free / SC wall) 

Every min starts with 2 Burpees o.t. plate 
M use a 10 kg plate
W use a 5 kg plate


17.05.2019

A: Warmup

general


B: EMOM for 5 minutes

5-7 strict toes to bar (slow & controlled)


C: 1 round; 3 min on / 2 min off

-Row for calories

-Burpee box jumps overs (60/50cm)

-Ski for calories

-KB swings (american style)

-Bike for calories

-1 DB OH walking lunges (switch arm as you like) (22,5/15kg)



16.05.2019

A: Warmup

general

B: Strength part

6 sets of:

6-8 chinups (tempo 31x1)

8-10 bulgarian split squats per leg (with 2 DBs/KBs on the side)
(tempo 22x1)

1 length heavy bottom up KB carry


-start every 5 minutes
-start with a lightweight set


C: Cashout with a partner

For 6 minutes:

30 sec. heavy wallballs
30 sec. rest

1 is working 1 is resting

-try to use a heavier wallball than usually even if you cannot hit the target.


15.05.2019

A: Warmup

general

B: With a partner

4 rounds:

10 pikes on rower  (P1 then P2 alternating)
1 length bear walk with plate on back (P1 then P2 alternating)

both exercises slow and controlled


C: For 16 minutes

1-2-3-4-5-6-7.... reps of:

-KB one arm thrusters (1 left + 1 right; 2 left + 2 right; 3,3....)

-Pushups (narrow)

-Australian pullups

-DUs (reps x 5/ 5-10-15-20....) (experts try to go unbroken)



xxXX 19:00 - Competition Class XXxx

- warm-up circle

- core 

- mobility
- KB arm bar
- KB windmill

- skill

- KB clean
- KB front rack position

- Workout 1: 21-15-9
- KB thruster 2 x 32/24 kg
- KB bent over rows 2 x 32/24 kg
- in between KB front rack carry 2 x 32/24 kg
- TC: 15 min

- Workout 2 - 3 rounds:
- 5 x high box jumps 100/75 cm
- 6 x 10m shuttle sprint

- buy in / buy out: 30 leg curls
- TC: 15 min



14.05.2019

A: Warmup

general

B: Static core work

20 sec. on / 15 sec. off

-Sidleplank hold left
-Sideplank hold right
-Sideplank hold with KB on extended upper arm left
-Sideplank hold with KB on extended upper arm right
-Bar hang in hollow body position
-Chin over the bar hold with tucked legs
-Back extension hold with plate on back
-Superman hold with plate on back


C: 25 minutes amrap

15 knee raises
2 rounds one arm farmer carry
12 inverted toes to bar
2 rounds one arm farmer carry (other arm)
9 toes to bar
2 rounds two arm farmer carry

Every round do another version of the carry.

Round 1 as written above.
Round 2 same with front rack
Round 3 same with overhead
Then start with round 1 again.
You don't have to use the same weight for the carry versions.

Scaling for 9 T2B: knee raises with a quick knee extension while knees are up.




13.05.2019

A: Warmup

general

shoulder prep.
swing prep.

B: 6 sets of:

5-7 tall kneeling KB/DB presses (per arm)
(1KB/DB in front rack; 1 KB/DB pressing)

8-10 two KB/DB front rack reverse lunges (total)
(slow & controlled)

10-15 one KB swings (russian)

-First set warmup weight then 4-5 heavy sets!
-Start every 4 minutes


C: Cashout with a partner

5 min amrap

-10 alternating slam balls (stand opposite)
-7 partner clapping burpees







12.05.2019

A: warm-up

B: Skill - DB snatch

C: strength - heavy DB/KB Snatch
- 5 round :5 left, 5 right
- start every 1:30 min 

D: Challenge makes you bäääm - 1. Quali Partner Workout
5 min AMRAP
- 90 DU
- 30 alternating DB snatch (22,5/15kg)
- 30 box jump over

30 sec rest

5 min AMRAP
- 90 DU
- 60 alternating DB snatch
- 60 box jump over

30 sec rest

5 min AMRAP
- 90 DU
- 90 alternating DB snatch
- 90 box jump over


11.05.2019

Agility & Coordination Circuit with a Partner A: warm-up B: work with a Partner.stay on same station for 4 min.30s on 15s to switch 1 min to proceed to next Station Station 1 P1 wall squat holding band P2 banded rotational squat jumps Station 2 Abmat boxing & tappings. 1 holding abmat 2 boxing Station 3 Alternating sled pull Station 4 P1 handstand pushups walking forward to plank P2 is holding onto legs Station 5 Leg throws with rotation hanging on bar 1 working 2 throwing ADVANCED - COMPETITION CLASS

A: Warm up
Ski Erg & Band work

 B: SKILL
Crowstand 2 Handstand (dif. exercises)

 D: STRENGTH 1
2 rounds of TABATA 30/30
- Hanging Torso rotation (L-sit or knee tuck)
- One arm forearm plank right (other arm beside leg)
- One arm forearm plank left (other arm beside leg)
- Hanging Torso rotation (L-sit or knee tuck)
- Plank hold (right knee to right elbow)
- Plank hold (left knee to right elbow)

E: WOD 5 Rounds of
20 weighted sit-up to Z-press
20 weighted arm lift to steering wheel
20 weighted OH walking lunge
20 sec handstand hold (RX free / SC wall)

Every min starts with 2 Burpees o.t. plate
M use a 10 kg plate
W use a 5 kg plate


10.05.2019

A: Warmup

general

B: skill work KB swings

C: 4 rounds / 45 sec. on / 30 sec. off/switch

-Battle rope work
-KB wallsit hold 
-KB swings (russian)
-Plank swings (sling trainer) 
-Ski for calories
-Tucked chin over the bar hold


Plank swings:
-Plank position - feet hooked in sling trainer - slow for-and backward swing.



09.05.2019

A: Warmup

general
DL prep.
T2B skills

B: Work your way up to a heavy deadlift (still with great form)

This will be your workout weight!

C: HERO WOD - Marston

20 minutes amrap

1 Deadlift 
10 Toes to bar
15 Bar facing burpees

RXD weight: 185/130 kg
Use Rxd weight only if your 1RM is more than 200kg (men) more than 150kg (women).

Otherwise use the weight from part B!


If you had to much T2B & variations  already this week you can 
do 20 slow back extensions instead of T2B!


08.05.2019

A: Warmup

general

B: Skill work snatch (B1)

B1: 5 sets of:

1 snatch DL
1 snatch high pull from hang
1 hang muscle snatch
8-12 OH squats
+
1 outdoor round KB carry (2 KBs)
(1 arm front rack / 1 arm OH carry)
-switch arms every set; start with weak arm OH

-start every 4 minutes


C: Core cashout

3 rounds of:

10 windshield wipers with 2 KBs (lying on floor)
10 slam balls
10 inverted toes to bar (lying on floor, holding on to rack)



xxXX 19:00 - Competition Class XXxx

- warm-up 2rds (50/10)
- row
- kip swing
- cook bridge
- strict ring T2B
- DU
- russian KB swing
- double KB OHS

- skill: butterfly technic

8x 30% max rep butterfly pull-up
20-30 sec rest between sets

- Challenge Makes You BÄÄÄM Q2 - Partner Workout - 2x7min AMRAP
Partner A:
- 25 G2O (35/25kg)
- 50 OHS (35/25kg)
- 750 m Row
- AMRAP pull-up

Partner B:
- 25 G2O (35/25kg)
- 50 OHS (35/25kg)
- 750 m Row
- AMRAP T2B

- Austrian Throwdown Q1:
21-15-9
C&J 60/45 kg
burpee box jump over
TC: 15 min


07.05.2019

A: Warmup

general

B: 3 rounds of:

20 sec. on / 40 sec. off

-tucked paralette hold (or on KBs)
-tucked HS hold at wall (butt against wall)
-tucked bar hang
-hanging weighted knee raises Left leg
-hanging weighted knee raises Right leg
(KB hooked on toes)

On 2nd or 3rd round you can switch to L-sit variations if possible


C: 15 min amrap

26 OH walking lunges with plate (20/15kg)
52 DUs (single unders with high jump)
1 legless rope climb


Scaled rope climb: with legs OR 5 slow 1 ring-ring rows


06.05.2019

A: Warmup

general

B: Crossover KB box/plate step up
Box/plate hight just below knee

4 sets; 8 reps per leg; Tempo 30x1

-work with a partner
-Right+Left leg, Rest while your partner is woking, alternating

B: 5 rounds of:

12 box jumps overs (60/50cm)
12 toes to rings
12 light weight KB/DB thrusters
18 cal. row / 15 cal. ski

2 min rest/walk after every round



8 p.m. weightlifting

Warmup & Hantelgymnastik

Clean & Jerk

3 rounds; 3-2-1 reps


05.05.2019

A: Warm Up B: Workout with T2B Overhead Squats Push Ups AbMat Situps C: Cool Down


04.05.2019

A: Isometrics

B: reviewed Strength & Conditioning Circuit
- front squat - front rack carry mix
- 3 broad jumps
- fence (3 carries) + jump up / down
- sprint + bear walk
- single arm OH walk - single arm farmer carry

C: WOD - TC 10 minutes
21 thrusters 30 / 20
2 minutes row / bike / skierg - 80%
15 thrusters 30 / 20
2 minutes row / bike / skierg - 80%
9 thrusters 30 / 20
2 minutes row / bike / skierg - 80%

pros use KBs instead of a barbell 16 / 12


03.05.2019

A: Warmup

general
bench & deadlift prep

B: Strength part 

5 sets of:

10-12 reps bench press

8-10 reps deadlift

40-60 sec. straight arm bar hang

- start every 5 minutes
- work your way up
- do one extra deload set at the end
- work with a partner


C: core cashout trainers choice




02.05.2019

Skill of the month may: Toes to bar & hanging variations

A: Warmup

general
shoulder prep

B: For 10 minutes

8-10 strict knee raises (tempo 3131)
2 length bear walk (forward/backward)
8-10 strict toes to bar 
2 length crab walk (forward/backward)

C: For 12 minutes

2.5 TGUs right arm
6 KB push presses right arm
0.5 TGUs right arm (down)

2 wall climbs

same KB complex with left arm

150 meter row or ski


01.05.2019


Holiday "Staatsfeiertag"

Go for a hike, a swim, a run, whatever you enjoy :)


30.04.2019

A: Warmup

general
Front squat prep.
Bent over row prep.

B: 25 min amrap

7 Front squats (45/35 kg) from floor
7 Ring pushups (regular pushups)
7 Bent over BB rows (same weight as FS)
21 Bodyweight walking lunges


29.04.2019

A: Warmup

general
squat prep.

B: Strength part

5 sets of:

8-12 ring pullups (high rings) 
12-15 two KB front rack heels elevated squats
2 lengths 2 KB front rack OR overhead carry (depending on weight)

start every 5 minutes
heels elevated two 5 kg plates or WL shoes
same weight for squats and carry

Ring pullup scaling:

-high rings @ rack with toes on floor - help as needed while pushing up with toes


C: Cashout with a partner & slamball

6 minutes amrap

20 slam ball side rotation throws (10 per person)
20 "slamball swing passes" (10 per person)
20 partner "wallballs"  (10 per person)



8 p.m. weightlifting

Warmup & Hantelgymnastik

Snatch 

3 rounds; 3-2-1 



28.04.2019

A:Warm up

B: WOD - Danny
Amrap 20 min

30 Box jumps (60/50cm)
20 Push press (52,5/35kg)
30 Pull ups

C: CORE Strength:
 2 rounds of TABATA 30/30
- Hanging Torso rotation (L-sit or knee tuck) 
- One arm forearm plank right (other arm beside leg) 
- One arm forearm plank left (other arm beside leg) 
- Hanging Torso rotation (L-sit or knee tuck) 
- Plank hold (right knee to right elbow) 
- Plank hold (left knee to right elbow)  

D: Foam Rolling


27.04.2019

Beloved Isometrics

Strength and Conditioning Circle

- uneven Farmer Carry 
- box steps variations
- KB front rack carry
- jump / throw combination with slam ball

WOD - "Baseline" for time

Row 500 m
40 air squats
30 abmat sit-ups
20 push-ups
10 pull-ups