23.06.2019

WOD with coach Manni


A: Warm up 

B: WOD (TC = 25min) 
In Teams of 2:

- 100 unbroken HSPU / Sc = Push up
- 100 unbroken Pull up /  Sc = Australian Pull up
- 50 unbroken Ring Dips / Sc = 5min Ring Su. hold
- 50 unbroken Bar MU ´s / Sc = 5min Chin up Hold

Everytime you break up an exercise two times (one time each) or you switch the exercise go for
2 Rounds of:

- 9 synchronized Lunges
- 6 synchronized Air Squats
- 3  synchronized Burpees

C: CORE Killer


22.06.2019

WOD with Coach Sarah

AMRAP 1 for 14 min

7 Squat Snatches (55/35)
14 Squat Jumps
14 Lunge Jumps
Run 400 m

Rest 2 min

AMRAP 2 for 14 min

7 HSPU (strict if possible)
14 Push up´s
14 Burpees
100 DU´s




21.06.2019

Coach Chris is on vacation!


A: Warmup

- general

B: skill work ring muscle ups

-false grip
-transition
-strict ring MUs banded (2 bands hooked in each leg)
-scaling: strict chest to ring or bar pullups with band

C: 21-15-9 reps of:
- Thrusters (42.5/30kg)
- cal. row or ski
- 3 ring muscle ups at the beginning in between 21-15-9 and at the end!

Scaling: chest to bar pullups (banded or negative)


20.06.2019

Coach Stephs holiday leg crusher!

 A: Warm Up
 
B: Strenght (Partner work) - 5 rounds of:
 - Sumo Deadlifts - 10 reps Tempo 3131
 - hip thrusts with DB - 10 reps (explosive)

switch after the sumos /B is always following A
Rest 1min after each round
do 2 easy sets of 10 reps as warm up, then start the 5 rounds

 C: Workout 5 rounds of:
- 10 goblet squats
- 20m front Rack Lunges (experts overhead)
-go heavy but for perfect form

 WATCH OUT second Class starts at 10:10


19.06.2019

Coach Chris is on vacation!


A: Warmup

general

B: Strength part

6 sets of:

-1 arm KB front rack carry (1 length left + 1 length right arm)

-Barbell shoulder press from rack 
5-5-4-4-3-3 reps

-Barbell bent over rows
10-10-8-8-6-6 reps

-start every 4-5 minutes
-work with a partner
-work your way up
-you can use a different weight for presses & rows (if necessary)

-set 1: carry left & right; 5 presses; 10 rows - rest
and so on...


C: 6 min amrap cashout

10 wall balls (9/7kg)
20 double unders (20 high jump single unders)




xxXX 19:00 - Competition Class XXxx

- Treffpunkt 19:15 im Herrenried Stadion
- Crossfit meets Football


18.06.2019

Coach Chris is on vacation!


A: Warmup

general

B: skill work bar muscle ups (with a partner)

- transition from floor
(barbell hooked @ around hip height in rack with bands)

- hip to bar on regular rack


C: EMOM 6 rounds of (total of 18 min)

min1: 3-5 bar muscle ups

min2: 45 sec. row/ski (90% effort)

min3: 15-20 reps russian KB swings (heavy & excellent)


Scaling for bar muscle ups:

work on pullups OR pushups/dips
(choose your "weakness")

for example: 3-5 chest to bar pullups instead of bmu's


17.06.2019

A: Warmup

general
deadlift prep.
work your way up to your workout weight
bar muscle up or scaling version prep.

B: HERO WOD "Barraza"

18 min amrap

200 meter run (short round)
9 deadlifts (Rxd: 125/85kg) or around 65% of your 1RM
6 burpee bar muscle ups


Scaling for burpee bar muscle ups:

burpee + pullup + ring dip (or 5 sec. ring support hold)



8 p.m. weightlifting

warmup + hantelgymnastik

push press (front + back)

push jerk (front + back)

split jerk (front + back)


16.06.2019

A: Warm Up B: Marcus Filly KB Complex Ladder starting with 2 reps of KB Clean KB Front Squat KB Push Press KB Overhead Lunge between every Round go for 400m run/ski or 800m bike Every round increase reps by 2 until 10 reps and go down again TC 30min C: Chest & Calves


15.06.2019

60 sec. max reps Shoulder Press 

Tabata 1

60 sec. max reps Push Press

Tabata 2

60 sec. max reps Push Jerk

Tabata 1

120 sec. max reps Push Ups

Tabata 2

120 sec. max reps Wall Climber

count your reps (exkl. Tabatas) --> this is the amount of Thruster

10 minutes to finish Thrusters, rest of time is for

25 DUs - 5 Burpees in AMRAP style

Tabata 1
T2B / K2E
Ring Pull Ups / Ring Rows

Tabata 2
Ski Erg or Rower


14.06.2019

Sarah & Chris are on vacation this week.
If you want to sign out late or sign in extra please contact:

5:45 Mathias P. 0676 9439571

12:30 Daniel D. 0699 19957073

16:00 - 19:00 Daniel K. 0660 7030813

A: Warmup

general
squat prep.

B: strength part:

6 sets of:

6-8 back squats from rack; tempo 32X2

10 steps walking lunges with 2 DBs/KBs hanging on side (5 per leg)

10 romanian deadlifts with same 2 DBs/KBs, tempo 22X1


-start every 4-5 minutes
-work with a partner


C: Cashout:

3 rounds for quality:

10 pikes on rower
10-15 hollow body rocks
10 slam balls


13.06.2019

Sarah & Chris are on vacation this week.
If you want to sign out late or sign in extra please contact:

12:10 Daniel D: 0699/ 19957073

17:00 - 20:00: Stephan: 0664 / 1263664


A: Warmup

general

B: skill work ring muscle ups

-false grip ring rows
-false grip pullups
-transition
-ring support hold
-ring dips


C: 3 rounds of:

400 meter run
8 ring muscle ups
16 wall balls (9/7kg)

400 meter run
6 ring muscle ups
12 wall balls 

400 meter run
4 ring muscle ups
8 wall balls

timecap: 15 minutes

Scaling:
work on your ring muscle up weakness:
for example: false grip ring rows ; or ring dips; or transiton
choose one of them for the WOD.


12.06.2019

Sarah & Chris are on vacation this week.
If you want to sign out late or sign in extra please contact:

Dieter: 0041 798958265

Sorry no morning classes today!

A: Warmup

-general

skill work clean DL & power clean
skill work HSPU (any style)

Kipping HSPU rule: If you cannot do strict HSPUs don't use the kipping version!


B: 

9 clean deadlifts (60/45kg)
9 HSPUs
9 power cleans (60/45kg)

250 meter row/ski

6 clean deadlifts
6 HSPUs
6 power cleans

250 meter row/ski

3 clean DLs
3 HSPUs
3 power cleans

rest exactely 3 minutes

3 power cleans
3 HSPUs
3 clean DLs

250 meter row

6 power cleans
...

timecap: 20 minutes


xxXX 19:00 - Competition Class XXxx

- warm-up circle

- mobility

- skill

- ring muscle-up

- Workout 1: 21min EMOM
- 3 ring muscle-up
- 1 power clean, 1 hang squat clean + 1 jerk
- 10 cal (AAB, row, ski)

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


11.06.2019

Sarah & Chris are on vacation this week.
If you want to sign out late or sign in extra please contact:

5:45 & 12:10 Stephan: 0664/1263664
17:00;18:00;19:00: Daniel K.: 0660/7030813

A: Warmup

general 
movement prep.


B: Strength part

6 sets of:

2 lengths two arm farmers carry (KBs or DBs)

8-10 seated DB shoulder presses; tempo 41X1

6-8 strict chest to bar pullups; tempo 20X0

-start every 5 minutes
-work with a partner

Strict chest to bar:
-the goal is to pull explosive without a kipping movement.
-use a band if you cannot pull explosive with your bodyweight
-or do the same with a ring row


C: Cashout with a partner

5 min amrap

10 synchronic russian KB swings
20 synchronic double or single unders



10.06.2019

Coach Pechis "Holy Ghost" Workout

A: warm-up

- kettlebell run 

B: Skill
- muscle-up prep
- thruster prep

- Workout - 5 rounds for time:
- 400m medball run(20/14 lbs)
- 15 Thruster (60/42,5 kg)
- 10 burpee box jump over (60/40 cm)
-  5 ring muscle up
   
the tough guy and girls wear a weight vest (20/14 lbs)

TC: 35 min


09.06.2019

Warmup

general & movement prep.


In Teams of 2:

31 minutes amrap

31 burpees
31 DUs
31 deadlifts (45/30 kg)
31 pushups
31 box jumps (60/50cm)
31 hang power cleans
31 air squats
31 KB swings (24/16 kg)
31 shoulder to overhead (45/30 kg)
31 abmat situps
31 cal row
31 wall balls (9/7 kg)



08.06.2019

Hero WOD

Mc Ghee


30 min amrap

5 deadlifts

13 pushups

9 box jumps


07.06.2019

A: Warmup

general
shoulder prep.
sprint prep.

B: "Bradley" scaled for everyone (because it's just to tough ;)

10 rounds of:

30 meter sprint
10 pullups [ring rows]
30 meter sprint
10 burpees

1 min rest


06.06.2019

A: Warmup

general
Squat & swing prep.

B: Strength part

6 sets of: (start with a lighter set)

10-12 reps heels elevated goblet OR 2 KB front rack squats
Tempo: 2022

12-15 banded russian KB swings

3 high box jumps

-start every 4 minutes
-work with a partner


C: Cashout

With a partner:

400 meter Farmes carry with 3 KBs

(hold one KB (middle) together, and one on each side)

20 synchronic "quarter rotation" pushups

(oppostie; syn. pushup; rotate 90 degrees by walking on hands and feet; 
syn. pushup; roatate again, and so on)


05.06.2019

A: Warmup

general
skill work TGU

B: Skill work ring muscle ups - transition:

-with feet on floor
-banded transition
-(transition without help)


C: EMOM for 16 minutes

min1: 1 TGU left + right arm (heavy & excellent)

min2: 3-6 ring muscle ups (or your transition learned in part B)

min3: 14 weighted walking lunges with 2 DB/KBs hanging

min4: max. cal row or ski in 45 seconds






xxXX 19:00 - Competition Class XXxx
 

- Workout: Endurance
- hike to the Gsohl Alpe 
- with weight vest, plates, heavy back pack, KB, DB whatever you want 

 - cooldown: beer and a Lumpasalot  

- Info: take a flashlight for the way back


04.06.2019

A: Warmup

general
movement prep.
work your way up to your DL workout weight.

B: HERO WOD "Bowen"

3 rounds of:

800 meter run
7 deadlifts (Rxd: 125/85kg) [or heavy & excellent)
10 burpee pullups
14 one arm KB thrusters (Rxd: 24/16kg) 7 per arm
20 box jumps (60/50cm)

timecap: 30 min


03.06.2019

Skill of the month june: Muscle ups


A: Warmup

general
shoulder prep.

B: Strength part:

5 sets of:

1 length one arm KB front rack carry (left + right arm)

5-7 strict ring dips + 7-10 narrow pushups [negative; box pushups)

5-8 strict ring pullups (false grip) [false grip ring rows]

-start every 5 minutes
-work with a partner 



C: Cashout; timecap 7 min.

500 meter row or ski
400 meter run
300 single unders


Sorry NO WEIGHTLIFTING TODAY :(


02.06.2019

Manny´s Sunday Mash:

A: Warm up:
- Run, mobility & stretching 

B: Skill:
- DB Hang Squat Clean.

C: WOD - „Beast 12“

25 Walking Lunges
20 Pull ups
50 Box Jumps (50/40)
20 Double unders 
25 Ring Dips
20 Knees to elbow
30 Amarican KB Swing (32/24kg)
30 Sit ups
20 DB Hang Squat Clean (2x 15/10kg)
25 Back Extensions 
30 Wall balls 
3 rope climbs 

D: Plank variations / TABATA


01.06.2019

REGULAR 9.15 AM AND 10.15 AM CLASS

25 / 20 isometrics - never change a winning game (workout)

6 minute KB test

AMRAP 18 minutes
5 strict pull ups
5 box jumps 
2 hang to overhead
5 burpee box jumps
2 push ups

add 2 h2OH and 2 push ups every round

ADVANCED COMPETITION CLASS

A: Warm up
partner fun

B: Skill
- Headstand to handstand
- freestanding HSPU

C: Core & Shoulder Strength 
2 rounds of TABATA 35/25 
- 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: WOD „Overcome the bench“
6 Rounds of: (3 left / 3 right)

9 One Arm DB OHS
9 One Arm DB seated shoulder press
9 One Arm DB bench press
9 One Arm DB thruster 

Everytime you switch your arm, or you drop the DB do 2 Burpees Jump over the Bench


31.05.2019

A: Warmup

general

skill work OH squat & snatch skills

T2B prep.


B: 

15 snatch deadlifts
20 T2B
400 meter run

15 hang power snatches
20 T2B
400 meter run

15 hang squat snatches (OH squats)
20 T2B
400 meter run

timecap: 18 minutes

Beginners in Weightlifting choose OH squats instead of hang squat snatches!

Use a challenging weight that allows good form!
You don't have to use the same weight for the differnt barbell movements!


30.05.2019

A: Warmup

general
movement prep.

B: In Teams of 4 (or 3):

100 reps for each station
Switch at least every 25 reps

A + B: Bar hang
C + D: Synchronic goblet squats (32/24kg)

switch as you like (max. 25 sync. reps)

A + B: Farmers hold (2 KBs)
C+D: Synchronic pushups

switch as you like (max. 25 sync. reps)

A + B: 2 KB/DB OH hold
B + D: Synchronic australian pullups

switch as you like (max. 25 sync. reps)

After finishing row or ski as many calories as possible til timecap:
1 is rowing; 2 are holding a plank; 1 is resting


Timecap: 30 minutes


29.05.2019

A: Warmup

general

shoulder & deadlift prep.

B: Strength part

6 sets of:

4-8 strict HSPUs + 4-6 barbell shoulder presses

6-8 barbell deadlifts + 10-12 plate good mornings

DL weight: 50/60/70/70/70+/50% of your 1RM

-work with a partner
-start every 4 minutes
-start & end with a lighter set
-plate good mornings: plate in front of chest

Scaling for HSPUs: negative/knees on box


C: Cashout with a partner

2 rounds:

10 alternating slam balls (stand opposite of each other)
6 alternating pass & sprints

pass & sprint:
A starts "jogging" backwards B is passing the slamball A catches and starts a quick sprint.



XXX 7pm competition training XXX

"Dad WOD"

Be prepared for the unknown and unknowable :)


28.05.2019

A: Warmup

general

hamstring mobility work

B: skill work toes to rings

C: 16 min amrap

40 cal. row
30 DU's
20 weighted walking lunges with 2 KBs/DBs
(mixed rack - 1 KB on your shoulder - 1 KB overhead)
10 toes to rings


27.05.2019

A: Warmup

general

B: HERO WOD "MURPH"

1600 meter run

100 pullups
200 pushups
300 air squats

1600 meter run

Partition the pull-ups, push-ups, and squats as needed. If you've got a twenty pound vest or body armor, wear it.

Scale movements as needed! Your Coach will provide proper scaling options!

timecap: 45 minutes



8 p.m. weightlifting

training pending...


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