17.11.2018


A: Warm up & Movement Prep

B: 10 min Snatch Ladder 

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

men start with 30 kg add 5 kg each set
women start with 20 kg add 2,5 kg each set
until failure

C: EMOM for 21 min
min 1: 5 Snatches (choose weight from B)
min 2: 15 back extensions
min 3: 25 DU´s


16.11.2018

A: Warmup

general
sqaut/wallball prep.

B: In Teams of 2 (or 3):

P1: 50 wall balls (9/7kg)
P2: bar hang 

then switch (P1 is only allowed to work while P2 is hanging)

P1: 50 weighted box step overs (2 DBs (15/10kg) (50cm box)
P2: one arm KB bottom up hold (12/8kg)

then switch (P1 is only allowed to work while P2 is holding the KB)

P1: 50 wall balls (9/7kg)
P2: plank hold

then switch (P1 is only allowed to work while P2 is planking)

P1: 50 weighted box step overs (2 DBs (15/10kg) (50cm box)
P2: tuck body hold

then switch (P1 is only allowed to work while P2 is in tuck position)


(TEAMS of 3: 2 people work on the same exercise)

timecap: 35 minutes


15.11.2018

A: Warmup

general
rowing skills
shoulder prep.

B: 

5 rounds for max calories of:

Row 45 seconds, rest 15 seconds
Row 30 seconds, rest 30 seconds
Row 15 seconds, rest 45 seconds

C: DB Bench press

5 sets / start every 3 minutes, with a partner

Set 1: alternating arm bench press, total of 20 reps (10 per arm)
Set 2: synchronic alternating arm bench press, total of 20 reps
Set 3: regular DB bench presses, 15-20 reps
Set 4: low incline DB bench presses, 15-20 reps
Set 5: high incline DB bench presses, 15-20 reps

use a challenging weight for every set!
for incline and high incline put plates under one side of the bench!


If more than 8 people per class we work in 2 groups for part B & C!


14.11.2018

A: Warmup
general
shoulder mobility work
skill OH squat
snatch skill work

B: OH squat
5 x 5 reps from floor

start every 2 minutes

start with about 50 % 1RM and work your way up

C: 21-15-9 reps of:
OH squats
Box jumps

Rxd weight: 60/42.5 kg
Rxd height: 75/60cm

Scale weight & height as needed but keep it challenging!

timecap: 12 minutes
_______________________________________________
19:00 Competition Team

A: Warm Up

A1: Core 

B: Skill and Strength
- Bar Muscle Ups
- Ring Dips

C: WOD (with a Partner)

100 cal row
  30 Bar Muscle Ups
  40 Ring Dips
  30 Partner Wall Balls (15/10)
400 D.U.

TC: 15min


13.11.2018

A: Warmup

general

B: Core work

5 rounds of: 

15 slow knee raises
15 slow tuck to hollow body holds
15 slow back extensions

start every 3 minutes

C: 4 rounds of:

50 walking lunge steps (without weight)
30 sit ups
30 pullups

timecap: 22 minutes


12.11.2018

A: Warmup

general
shoulder prep.
squat prep.

B: 2 rounds of:

20 push ups
35 air squats
20 ring rows

20 pike push ups
35 goblet squats (24/20kg)
20 ring rows (harder version)

20 HSPUs
35 weighted stationary lunges, per leg, not alternating (24/20kg)
20 pull ups

timecap: 30 minutes


8 p.m. weightlifting

Warmup & Hantelgymnastik

Hang clean + 1 Jerk

3x3 reps


11.11.2018

Narrisch guts Workout!

A: Warm Up

B: Mobility and Skills

C: WOD

5 rounds with Buy in :
Buy In:
10 barbell bent over rows 40/30kg
10 barbell roll outs
10 barbell thrusters

Alternate between:
 a) kb weighted walking lunges right 5x7m
 b) kb weighted walking lunges left
 c) superset
 10-8-6-4-2
 Push Ups
 Ring Dips
 d) superset 3x10
 crazy frog
 sea turtle
 e) superset
 3x10 KB stir the pot
 Pike Press

 TC: 30min

 Kommt verkleidet und erhaltet alle ein "Workout Drink for Free"


10.11.2018

Sarahs Saturday

in Teams of 2. One is working 1 is preparing
Alternating 30sec on 30sec off

4 blocks, 4 times each exercise
then switch to next block

Block 1
P1: ring squat jumps. P2: rest/preparing
P2: ring squat jumps. P1: rest/preparing
P1: ring pikes. P2: rest/preparing
P2: ring pikes. P1: rest/preparing

Block 2
bear crawl
shuttle run

Block 3
physio ball shoulder presses
physio ball back extensions

Block 4
ladder hangle
burpees



09.11.2018

A: Warmup

general
skill work sumo deadlift
skill work sumo deadlift high pull

B: Sumo deadlift

5x5 reps

-start every 2 minutes
-work your way up to 5 heavy but perfect reps


B: 3 rounds of:

400 meter run (switch for rowing if weather is bad)
21 sumo deadlift high pulls
12 burpees over the bar

Rxd weight: 35/25 kg

timecap: 15 minutes



08.11.2018

A: Warmup

general
squat mobility work
front rack mobility work

B: Back squat & Front squat

Work with a partner from rack

Emom for 20 min alternating 5 B.S; 5 F.S

P1 min 1: 5 B.S
P2 min 2: 5 B.S
P1 min 3: 5 F.S
P2 min 4: 5 F.S
P1 min 5: 5 B.S
.
.
.
up to 20 min

Use the same weight for B.S & F.S
Increase weight every 5/5 BS & FS
Start with about 60% of your 1RM B.S
and work your way up.

Rest 3 minutes then:

C: 1 attempt max reps of your favourite squat with
60 % 1RM (partner is spotting)

you can take quick rests in standing position



07.11.2018

A: Warmup

general
shoulder prep.

B: 

3 rounds of:

Max reps of strict pull-ups
Max reps of shoulder presses, 115 / 75 lb.
Max-calorie row in 20 seconds
Max L-sit hold for time

Start a clock and begin an attempt at each exercise every 3 minutes.

Total time is: 36 minutes

Scaling
This workout is a series of max-effort tests, with most of the exercises approachable by all skill levels. Choose a pull-up variant that allows you to complete 10+ reps, or switch to a hang for time. Similarly, with the press, pick a load that allows for at least 10 reps. Tuck the knees on the L sit or switch to a plank in order to hold for at least 20 seconds in each attempt.


19:00 Competition Team / Partner Workouts


A: Warm Up / Koordination


B: Skill DB Thrusters
* Squat
* Press

C: WOD 1

Partner Fran 
A: 21 DB Thrusters (20/12)
B: 21 Pull Ups
B: 15 Thrusters (24/16)
A: 15 Pull Ups
A:   9 Thrusters (28/20)
B:   9 Pull Ups

TC: 8min

Rest 5min

D: WOD 2

For Time:
100-80-60-40-20-10
cal row or ski
burpees

split always in 10 reps until done

TC 30min





06.11.2018

A: Warmup

general
shoulder prep.
skill work OH squat & hang power snatch

B: O.H. squat from rack

8-6-4-2-4-6-8 reps

-work with a partner from rack
-start with about 50% work your way up and down again
-start every 2 minutes

C: Hang power snatch

10 x 1 rep

-start every minute
-start with a snatch deadlift- up to the hips-then to your starting position
-start with about 80% of your 1RM and work your way up
-you dont need to increase weight every rep, but try to add weight  
every 2 or 3rd rep.
-If you are not comfortable performing heavy power snatches, add a few reps to each set (2-3) and drill your mechanics, but try to expose yourself to a load that is relatively heavy for you.


05.11.2018

A: Warmup

general

B: Strength work 

5x5 ring rows (your hardest version, maybe ring pullups with the last sets)

alternating with

5x5 ring dips (holds, negative, narrow pushups)

alternating with 

5x5 KB/DB Thrusters (heavy & excellent)

Work with a partner
Take 15 min in total, rest as needed in between

C: skill work ring muscle ups

D: 15-12-9 reps of:

Thrusters (60/42.5kg)
Ring muscle ups

timecap: 10 minutes



8 p.m. weightlifting

Warmup & Hantelgymnastik

Hang Snatch

3x3 reps






04.11.2018

Partner WOD
A rows  70seconds
B chills actively
then you change 

sum up your calories and *suprise, suprise* change these calories into reps

  1. Deadlifts
  2. Back Squat
  3. Pull Ups / Australian Pull Ups / Ring Rows
  4. Thrusters
  5. Wall Balls
You do have a 5 minute timeframe to do the work (as a team)
The missed calories will produce a few burpees at the end of the workout.
Weights will be discussed during class.


03.11.2018

The classic strength & conditioning circle

- jump variations / sprints
- "Ninja Warriors" inspired bar work
- med ball high jump / slam variation
- fence
- single arm front rack KB carry

Core Action 
inspired by THENX


02.11.2018

A: Warmup

general & movement prep.

Hero Wod "BERT"

50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpees

Timecap: 50 minutes

Depending on weather & temperature use rowing instead of running (same distance)

Scaled version #1: 

For time:
40 burpees
400-m run
80 push-ups
400-m run
120 walking lunges
400-m run
160 squats
400-m run
120 walking lunges
400-m run
80 push-ups
400-m run
40 burpees



01.11.2018

Holiday!

OPEN GYM @ 9 am


31.10.2018

A: Warmup

general 
movement prep.

B: 4 rounds total, 2 person per station
40 seconds on / 20 sec. off / switch


Station1: Battle rope work
Station2: Plank hold
Station3: Rope climbs
Station4: Lunge hold (one side per round)
Station5: Slam balls
Station6: chin over the bar hold
Station7: Weighted box step overs
Station8: Wall squat hold

No extra rest between rounds.


19:00 Competition Team 

A: Koordination

B: Movement Flows

C: Skill Planche

D: WOD "Adrian"

  • 7 Rounds For Time
  • 3 Forward Rolls
  • 5 Wall Climbs
  • 7 Toes-to-Bar
  • 9 Box Jumps (30/24 in)
E: Plank Challange

https://www.youtube.com/watch?v=P_pffXRKXY0&feature=youtu.be


30.10.2018

A: Warmup


general

shoulder prep.

DU skill work


B: Half kneeling one arm shoulder press with KB or DB


5 sets - 8 reps per arm


start every 2 minutes

for perfect form


B: 7 minutes amrap


20 DB or KB push presses (Rxd: 22.5/15; 24/16kg)
40 DUs


Scale weight as needed

Ask your coach for DU scaling


29.10.2018

A: Warmup

general
mobility work
skills T2B

20 minutes amrap:

25 cal. Row / 22 cal. Ski
25 good mornings (20/15kg)
25 T2B (knee raises)



8 pm Weightlifting

Warmup & Hantelgymnastik

O.H. Squat

Snatch balance


28.10.2018

A: Warmup

General
FS & WB prep

B: Front squats

10-9-8-7-6-5 reps

start every 2 min
work with a partner
start with about 60% 1RM
work your way up

C: With a partner:

Ascendind ladder in 15 minutes:

2 wallballs (9/7 kg) A
2 clapping burpees (together)
2 wallballs B
2 clapping burpees (together)
4 wbs A
4 cl. bupeees
4 wbs B
4 cl. burpees
6
8
10....



27.10.2018

Body Weight Saturday

Trainer´s warm-up

7 x 7
7 rounds; 1 round is:
7 hspu
7 parallet/bench shoot throughs
7 squat jumps
7 lunge jumps
7 pull up´s
7 ring rows
7 leg lifters on box

Have fun!


26.10.2018

Open Gym Workout Vorschlag:

A: Warm Up

4min rowing (40sec slow/20 sec fast) 
banded shoulder warm up

B: Griff Kraft und Koordination

3x 1min bar hang 
movement flow with your shoes or triggerballs
rolling patterns

C: Strength

Kettlebell seated Shoulder Press (5x8 reps per side)
or 
Kettlebell Renegate Rows (5x8 reps per side)

D: Workout

12 min AMRAP:
10 Toes through Rings
15 Goblet Squats
20 KB Swings Russion 

E: Cool Down

ROMWOD
or
Active Breathing Skills (10sec einatmen/halten/ausatmen/halten repeat)

as a coach if your need help for the exercises


25.10.2018

A: Warmup

general
skill work push jerk
skill work hang power snatch
pullup prep.

B: 

Tabata push jerk

Rest 3 minutes

Tabata chest-to-bar pull-up

Rest 3 minutes

Tabata push-up

Rest 3 minutes

Tabata hang power snatch

Rxd weight: 42.5/30kg


24.10.2018

A: Warmup

general
TGU skills & prep.
Rope climb skills & prep

B: 3 rounds of:

2 minutes of rope climbs
2 minutes of TGUs (24/20kg)
2 minutes of box jump overs (60/50cm)
2 minutes REST

Scaled Rope climb:
-slow negative pullups



19:00 Competition Team - Skill Snatch & WOD

A: 
Warm-Up
B: Hantelgymnastik

C: Kara Saunders - She-Bear-Complex - 10 min for load:

1 power Snatch
1 OHS
1 Snatch
1 OHS
1 Snatch Balance
1 OHS

D: Open Workout 17.3

Prior to 8:00, complete:
3 rounds of:
    6 chest-to-bar pull-ups
    6 squat snatches, 30/42,5 kg
Then, 3 rounds of:
    7 chest-to-bar pull-ups
    5 squat snatches, 42,5/61kg
*Prior to 12:00, complete 3 rounds of:
    8 chest-to-bar pull-ups
    4 squat snatches, 61/84kg
*Prior to 16:00, complete 3 rounds of:
    9 chest-to-bar pull-ups
    3 squat snatches, 70/102kg
*Prior to 20:00, complete 3 rounds of:
    10 chest-to-bar pull-ups
    2 squat snatches, 80/111 kg
Prior to 24:00, complete 3 rounds of:
    11 chest-to-bar pull-ups
    1 squat snatch 84/120 kg

*If all reps are completed, time cap extends by 4 minutes.

E: Cooldown



23.10.2018

A: Warmup

general
HS skills (hold, walk, pushup)
squat mobilty & skills

B: 

3 minutes Handstand hold (total time)
100 air squats
50 meter HS walk (7 times from grey pole to pole)
100 air squats
30 HS pushups

Perform the handstand hold against a wall (with only the feet touching) and accumulate a total of 3 minutes before moving on to the squats.

Scaled Version #1:

2 minute hold
25 meter HS walk
15 HS pushups

Scaled Version #2:

3 minute hold with feet on box (hips high)
7 times "around the box" walk
30 pushups with feet on box (or your hardest version)


22.10.2018

A: Warmup

general
skill work SUs, DUs, TUs
shoulder stability work

B: 

Single-dumbbell overhead squat 5-5-5-5-5 reps (left+right arm)

Bench press 3-3-3-3-3 reps

5 attempts at a max set of triple-unders


With sdohs & bench presses start every 2 minutes
Start with about 60% of your max and work your way up
For triple under attempts take 5 minutes in total

If you cannot do DUs go for DU attempts


8 p.m. Weightlifting

Warmup & Hantelgymnastik

Power Snatch

Power Clean



21.10.2018

A: Warm Up

B: Skill

KB Deck Squat
Bottom Up Press
Dead Swing

C: Strength:

5x8 Bottom Up Presses each set with TUT 2222 start every 2min

D: Workout 100 Dead Swing + Clean to Press
  50 Renegate Rows
  30 Deck Squats (+)
400 m Farmers walk (200 per hand)
200 m waiters walk

 TC 25min

 Ask coach for weight

 E: COOL Down


20.10.2018

A: Warmup

general
movement prep for part B

B:

2 rounds of:

12 burpees
12 thrusters
12 burpees
12 power snatches
12 burpees
12 push jerks
12 burpees
12 hang squat cleans
12 burpees
12 OH squats

Rxd weight:
52,5/35 kg



19.10.2018

A: Warmup

general
movement prep for the following:

B: Circle with a partner:

3rounds:

40 sec. on / 20 sec. off

Station 1: Battle rope (2 at same time)
Station 2: synchronic goblet squats (heavy & excellent)
Station 3: rope climb (2 at same time)
Station 4: sychronic box jumps (75/60+)
Station 5: alternating HSPUs or regular Pushups
Station 6: tappings on Blue mat (2 at same time)
Station 7: alternating australian pullups
Station 8: synchronic lunge jumps or lunges with 2DBs holding on side

1 min 20 sec. rest after full round