25.05.2018

A: Trainers warmup

including:
-general warmup
-D.U. skills
-Rowing skiing skills

B: WOD

2000 meter row OR 1800 meter ski
200 D.U's
3,2 K run (4x800 meter lap)
timecap: 30 minutes
If more then 8 people we split in 2 groups:
Group 1: row/ski; D.U., run
Group 2: run; D.U., row/ski

Scaled D.U's: 200 S.U's + 50 D.U. attempts!


24.05.2018

A: Trainers warmup

including:

- general warmup
- H.S. skills

B: "Chipper WOD"

25 HSPUS
25 abmat situps
25 cal. row/ski or bike
25 box jumps (60/50cm)
25 KB swings (american)
25 db/kb o.h. walking lunges (left)
25 db/kb o.h. walking lunges (right)
25 pullups
400 meter run

Weight: 24/16kg OR scaled as needed.

Ask your coach for scaling options!

timecap: 20 minutes


23.05.2018

A: Trainers warmup

including:

-general warmup
-squat mobility work
-sally with air squats OR empty barbell back squats

B: Back squats

5 x 5 reps

Rxd: work your way up, then start with about 80-85% with your first 5 and stay heavy
Scaled: start with about 50% of your 1RM & work your way up

start every 2 minutes
work with a partner from rack

C: Cashout

6 minutes amrap

5 pullups (any style)
5 toes to bar
5 burpees

Scaled: 

5 jumping pullups
5 knee raises
5 burpees

19:00 Compi Class

A: WARM UP

    DEADLIFT PREP
    SPRINT PREP
 
B: CLEAN & JERK QUALI WOD 3

C: MURPH PREP WOD (Chealea)

EMOM in 30 minutes
  • 5 Pull-Ups
  • 10 Push-Ups
  • 15 Air Squats
Buy In/Out:  800m run with medball or vest (9/7kg)

D: CORE FINISHER

3 x TABATA (40/20)


22.05.2018

A: Trainers warmup

including:
-general warmup
-kb swing skills
-pullup prep.

B: american KB swings

5x12 reps (heavy & excellent)
start every 90 seconds

C: HELEN

3 rounds of:

400 meter run
21 KB swings (american)
12 pullups (any style)

RXD weight: 24/16 kg

scale weight & pullup version as needed!

timecap: 15 min





20.05.2018

EMOM Sunday Funday

40 Minutes EMOM
1: row full minute @90%
2: 10-15 Deadlifts 50 / 80 kg
3: 8-12 strict pull ups
4: skierg full minute @90%
5: 8-10
 Thrusters 30 / 42,5
6: 
14-20 jumping lunges
7: 
Assault Bike full minute @90%
8: 
rest (no sitting, active recovery)


19.05.2018

WOD will be explained during class. No surprises - usual Saturdays workout session.

A bit of strength, conditioning and anti-weakness training. 




18.05.2018

A: Trainers warmup

including:

-general warmup
-skill work handstand hold
-shoulder press skills

B: 4 rounds of:
60-second handstand hold
60-second static hang
15 dumbbell shoulder presses
15 weighted pull-ups

Rxd weight:
Shoulder presses: 22,5/15kg (2 dumbbells)
Pullups: 22,5/15kg between legs (1dumbbell)


Scaled version #1:

4 rounds of:
45-second handstand hold
45-second static hang
15 dumbbell shoulder presses
15 strict pull-ups (or a challenging pullup version)

Weight: Heavy & excellent!

timecap: 25 minutes


17.05.2018

A: Trainers warmup

including:
-general warmup
-jumping skills
-box jump skills (find your workout height)
-burpee skills

5 rounds for reps of:

2 minutes of burpee box jumps
Rest 1 minute

Rxd height: 90/75cm (use plates to add extra height)

Scaling:
Pick a box height that is challenging but doesn’t hinder you from continuing to move as you fatigue!
Take care of your shins!




16.05.2018

A: Trainers warmup

including:

-general warmup
-shoulder prep.

B: Strict Pullups

5 x 5-8 reps

start every 90 seconds

Scale as needed (negative, ring rows)
Pullup experts can add extra weight!

B: Intervall work

3 rounds:
Always 45 sec. on / 45 sec. off; then switch to next exercise

-Row
-Pushups
-Ski
-Australian Pullups
-Bike
-KB squat jumps

------------------------------------------------------
19:00 Competition Class

A: Warm UP

B: Strenght 
    Core T2B

C: Skill
    HSW
    T2B

D: WOD:

2 rounds of:
  50-ft. HSW
  16 toes-to-bars
    8 power cleans
Then, 2 rounds of:
  50-ft. HSW
  16 bar muscle-ups
    8 power cleans

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

E: Finisher 
Clean & Jerk Quali WOD 2


15.05.2018

A: Trainers warmup

including:

-general warmup
-skill work snatch + clean
-bar muscle up skills & scaling options

B: Start with 3 rounds of:

5 Bar muscle ups
5 Snatches

Then, 3 rounds of:

15 Deadlifts
15 air squats

Then, 3 rounds of:

5 Bar muscle ups
5 Cleans

Rxd weight: 70/47,5kg

Scaled version #1:

Instead of 5 bar muscle ups do 10 chest to bar pullups

Weight: 60/42,5kg

Scaled version #2:

Instead of 5 bar muscle ups do 10 pullups or your pullup scaling version

Weight: Scaled as needed.
You can add some weight for the D.L's!

timecap: 20 minutes



14.05.2018

A: Trainers warmup

including:

-general warmup
-squat mobility work
-Thruster skills with DBs or KBs
-running prep.

B: 5x6 DB or KB Thrusters

Start every 90 seconds.
Use a weight that allows not more then 6-8 reps!
It should be heavier than your workout weight!

B: Fast & Heavy:

21 dumbbell thrusters
Run 400 meters
18 dumbbell thrusters
Run 400 meters
15 dumbbell thrusters
Run 400 meters

timecap: 12 minutes

As stated, pick dumbbells that are relatively heavy for you yet still allow you to complete each round of thrusters in very few sets. This workout should be treated like a sprint, so run hard and try to avoid resting until it is over.

8 p.m. weightlifting

Warmup + Hantelgymnastik

Clean & jerk 
3 rounds; 3-2-1 reps




13.05.2018

A: Trainers warmup

- general warmup
-squat & wallball prep.
-skill work power clean

B: HERO WOD "Holleyman"

30 rounds of:

5 wall balls (9/7kg)
3 handstand pushups (any style)
1 power clean (Rxd: 102,5kg / 70kg)

timecap: 30 minutes

Scaled options:
Scaled wallball weight as needed
Negative HSPUs, Box HSPUS
Use about 80 % of your 1RM powerclean.


12.05.2018

SUP Tour @ lake of constance

OR

A: Warmup

-general warmup
-KB skill work
-squat & jumping prep.


B: Farmers carry & KB work outdoors

2 rounds of:

1 "outdoor mat round" farmers carry (2 KBs)
20 KB swings (russian)
1 "outdoor mat round" farmers carry (2 KBs)
20 goblet squats
1 "outdoor mat round" farmers carry (2 KBs)
20 KB swings (american)
1 "outdoor mat round" farmers carry (2 KBs)
10/10 KB push press one arm

Weight: Use one KB from your carry for the other exercises
Heavy & excellent

timecap: 16 minutes

C: In Teams of 2, alternate with your partner

4 rounds, start every 2:30 minutes

10 back squats (20/15kg)
10 jumping back squats (20/15kg or without bar if it feels unsafe for you!)
10 stationary lunges (20/15kg)
10 lunge jumps (without bar)

Do one "trial round" if it feels easy add some weight!



11.05.2018

A: Trainers warmup

including:

-general warmup
-squat technique work
-F.S. squat mobility work (shoulder, ankle, hips)

B: Front squat

Rxd version:

10 x 1 rep

First work your way up then start with about 80% of your 1RM
start every 90 seconds
Rep scheme: 80/85/90/95/95/100/100/95/90/80% of your 1RM


Scaled version:

3-3-3-2-2-2-1-1-1-1 reps

work your way up till the 2nd 1rep, then do the last 1-1 with less weight!

C: Cashout

5 minute amrap

5 burpees
5 box jumps
5 seconds H.S. hold (if poss. freestanding, scaled @ wall)


10.05.2018

SUP Training (Stand Up Paddling)
Bodensee (Strandbad Bregenz)

Ich informiere alle Angemeldeten noch Mittwoch Abend per Whatsapp über die Wetterlage und den Treffpunkt!



09.05.2018

A: Trainers warmup

including:

-general warmup
-skill work D.U's
-rowing/ skiing prep.
-running prep.

B: 150 D.U's for time

timecap: 5 minutes

Scaled: 300 S.U's for time

Rest as needed

C: 1000 meter row or ski for time

timecap: 6 minutes

Rest as needed

D: 800 meter run for time

timecap: 6 minutes


08.05.2018

A: Trainers warmup

including:
general warmup
squat & wallball prep.
skill clean & Thruster

B: Thrusters

6 x3 reps Thrusters (heavy & excellent)

Start every 90 seconds.
First work your way up then stay between 80-90% of your 1RM Thruster

B: 5 rounds; start every 3 minutes

15 wall ball shots (9/7 Kg)
250 meter run

-rest the remainder of the 3 minutes



07.05.2018

A: Trainers warmup

including:
-general warmup
-KB skills warmup
-Push press prep.
-Box jump prep.

B: 20 minutes amrap

10 push presses
10 KB swings (american style)
10 Box jumps

Rxd: Weight & height
52,5/37,5 Kg P.P.; 24/16kg swings; 60/50cm Box jump

Scale weight & height as needed!

8 p.m. weightlfting

-Warmup + Hantelgymnastik
-Squat Snatch 3-2-1 (3 rounds)
Each exercise should be unbroken over the full 20 min!


06.05.2018

A: Warmup

Skill work & prep:
DL
BP
Clean

B: „Linda“

10-9-8-7-6-5-4-3-2-1 reps:
Deadlifts @1.5 bodyweight
Bench Press @bodyweight
Cleans @0.75 bodyweight

Scale weight as needed but use the same weight scheme!

Use one bar for DLs and Cleans, set it up for quick plate changes.

Timecap: 30 minutes



05.05.2018

Modified 6-minutes challenge 
Goblet squats + stand up every 30 seconds until failure then
plank position until failure then
bar hang until failure then
push up hold failure then restart at bar hang

Circle of Fun and Glory
- single / double KB OH --> front rack carry
- broad jump (single / triple)
- KB fence + jumps
- L-sit / plank


04.05.2018

A: Trainers warmup

including:

general warmup
rowing/skiing skills with 1 max. effort 250 meter row OR ski
D.U. skills

B: 5 rounds of:

Rxd version:
1 sub 0:45 - 250 meter row (men) sub 0:50 (women)
(Ski sub 0:55 men / sub 1:00 women)
50 unbroken double unders

Rest as needed between!

Scaled version #1:

1 sub 0:50 - 250 meter row (men) sub 0:55 (women)
(Ski sub 1:00 men / sub 1:05 woman)
25 unbroken D.U's (OR 100 S.U's unbroken)

Scaled version #2:
250 meter row/ski below your target time (determined in the warmup)
50 OR 25 D.U's OR 100 S.U's all unbroken

If you’re unfamiliar with row pacing or a sub-0:45 time is unrealistic, row 250 meters at max effort in the warm-up, then add 2-4 seconds to that to create your target time for the workout. This workout forces you to row at a near-maximum effort or it won’t count and you’ll have to repeat the work. Athletes who struggle with double-unders might want to switch to unbroken single-unders or reduce the number of double-unders each round.

If the row takes longer than 45 seconds (or your target time), or if you trip up on your double-unders (or single unders), redo that segment before moving back to the other exercise.

Total time cap: 22 minutes










03.05.2018

A: Trainers warmup

including:

general warmup
shoulder prep.
movement prep for:
DB-lunges;-snatches,-O.H.squats,-T.G.U's

B: Using a single dumbbell:

10 weighted pull-ups
40 overhead lunges
10 weighted pull-ups
30 snatches, alternating arms
10 weighted pull-ups
20 overhead squats, 10 each arm
10 weighted pull-ups
10 Turkish get-ups, (5/5 each arm, or alternating)
10 weighted pull-ups

For the weighted pullup put dumbell between feet or tighs.

Rxd weight: 22,5/15kg

 OR use a weight where you can do every movement within 2 to 3 sets with a quick rest!

Scaled Version #1:

10 strict pull-ups
40 overhead lunges
10 strict pull-ups
30 snatches, alternating arms
10 strict pull-ups
20 overhead squats, 10 each arm
10 strict pull-ups
10 Turkish get-ups
10 strict pull-ups

Scaled Version #2:

10 negative pullups
40 overhead lunges
10 negative pullups
30 snatches, alternating arms
10 negative pullups
20 overhead squats, 10 each arm
10 negative pullups
10 Turkish get-ups
10 negative pullups

timecap: 20 minutes



02.05.2018

A: Trainers warmup

-including:

general warmup
rope jump skills

A1:
5 rounds of:
20 D.U's + 5 high box jumps
30 sec. rest

B: 10 rounds of:
5-10-15 meter shuttle sprint

Each sprint is 5 meters out and back, then 10 meters out and back, then 15 meters out and back (60 meters total).

Rest as needed between sprints (you should feel "full recoverd" before starting again)

Timecap: 25 minutes


19:00 Competition Class

A: Warm Up

B: Skill
T2B
Handstand Walk

C: Skill WOD 
EMOM

D: CMYB #5
10min AMRAP
150m Row - Athlet 1
150m Row Athlet 2
15 Synchron Shoulder to Overhead (40/30kg)
250m Row Athlet 1
250m Row Athlet 2
25 Synchron Thrusters (40/30kg)
350m Row Athlet 1
350m Row Athlet 2
35 Synchron Overhead Squats
Row > max Distanz

E: Finisher


01.05.2018

Holiday!

Open Gym only.


30.04.2018

A: Trainers warmup

including:
-general warmup
-squat /wallball prep.
-skill sumo deadlfit high pull
-skill push press

B: "Fight gone bad"

 Three rounds of:

Wall-balls (9/7kg)
Sumo deadlift high-pull (35/25kg)
Box Jumps (60/50cm)
Push-press (35/25kg)
Row/ski (Calories)

1 min each station; 1 min rest after full round

C: 5x3 push presses @ 70-80% of your 1RM

start every 90 seconds.

8 p.m. weightlifting

Warmup & Hantelgymnastik

Jerk von den Böcken


29.04.2018

Partner Workout 

while A is doing
50 -100 DUs
30 - 50 KB swings (heavy as possible --> break up to 2-3 sets)
10 - 20 strict pull ups (strict or negative)

B is doing
30 - 50 wall balls
AMRAP burpee box jumps

as a team row 1´000m 
one is rowing, one is planking
change whenever one of both has to do a break

then change roles from block 1

until time cap: grab a heavy KB as a team
one walks it as a suitcase carry to to other side of the hall, the other partner sprints to grab it
AMRAP mentality :-) 


28.04.2018

A: Warmup

B: Sprints & lunges in Teams of 2

C: Circle in Teams of 2:

2 rounds of:
Always 1 min on / 30 sec. off/switch

Station1: Battle rope work (2 @ the same time)
Station2: Hip extensions (GHD) / Back extensions
Station3: Shrimp hold
Station4: Medball "handover"
Station5: Lateral sprints
Station6: Tappings + box jumps
Station7: Medball passes



27.04.2018

A: Trainers warmup

including:

-general warmup
-skill work power clean & squat clean
-pullup prep.

B: 5 x 5 reps cleans

start with light weight & work your way up
start every 90 seconds

C: AGOQ WOD 2:

4 rounds of:

25 chest to bar pullups
5 cleans (any style) (LCF Rxd: (80/55kg)

timecap: 20 minutes

Scaled version #1:

4 rounds of:

25 pullups
5 cleans (50/35kg)

Scaled version #2: 

4 rounds of:

25 jumping chest to bar pullups
5 cleans (scaled as needed)




26.04.2018

A: Trainers warmup

including:

-general warmup
-shoulder prep.
-skill work:
shoulder press / push press / push jerk

B: 6 rounds of:

3 shoulder presses + 3 push presses + 3 push jerks

-start with an empty barbell & work your way up to 9 heavy reps
-start every 2 minutes
-work with a partner from rack

C: Cashout:

5 minute amrap

goblet squats @ tempo 22x2 (24/20kg)



25.04.2018

A: Trainers warmup including: -general warmup -core & back work trainers choice -pushup; situp prep. B: 25 minutes amrap 20 pushups 30 situps 40 cal. row (35 cal. ski) Scaled version #1: 25 minute amrap 10 pushups 20 situps 30 cal. row (25cal. ski) Competition Class 7p.m. A: Warm up B: CMYB WOD#3 8x 2min on the running clock 48 DU´s 24 Squat cleans (Rx30/25kg - Sc 20/15kg) => jede Runde +2 SQC => Rx jede Runde +10kg/+5kg => Sc jede Runde +5kg /+2,5kg C: CMYB WOD4 Teil A: 12 min AMRAP 40m sync. walking Lunges 30 DL (Rx 70/45kg - SC 60/35kg) 20m Crab walk Teil B: 3min für 1RM S2O D: EMOM 2 Death Ring MU oder Bar MU oder C2B oder PU