11.11.2020

A: Warmup

3-4 rounds

20 standing shoulder rotations
10 alternating shoulder circles
10 "pushup" shoulder circles
5 elbow to hand plank (both arms same time) (scaled on knees)


B: 4 sets:

12 "lying T2B" (tempo 3110)

12  1 1/2 air squats (tempo 2020)

15 biceps curls both arms (KB, DB, Band, Bag,...)

10 no pushup burpee with high jump

REST 2 min (short rest between exercises)



C: 4 sets:

10 reverse lunges per leg (tempo 30X1)

12 single leg glute bridges (per leg) (tempo 30X1)

10 alternating offset pushups

50 DUs (Jumps with double clap)

REST 2 min (short rest between exercises)





10.11.2020

A: Warmup

EMOM 10 Min.
45 sec. ON / 15 sec. OFF

Heel lifts
Single Unders (Jumps)
Glute Bridges
Tuck Body Hold
Back Extensions


 B: 5 sets

 Split Stance Romanian DL 8 per leg (tempo 2020)

 Weighted Glute Bridges + Heel Pull 12-15 reps (tempo 20x2)

 rest 2 min after every set


 C: AMRAP 18. Min.

 -4 Plank to Pike walks + pushup
 - 4 TGUs (2 per arm)
 - 8 Elbow to Hand Planks
 - 8 Tuck to Hollow body holds
 - 16 BW Lunges (any style)



09.11.2020

HomeWODs Week 2

YoutubeVideo is coming a little later today! (around lunchtime)

Video & Sound qualitiy hopefully improved!

Here is the WOD:

A: Warmup

4 rounds: 30 sec. on /10 sec. switch

-seated shoulder stretch
-kneeling shoulder circles left arm
-same with right arm
-slow birddog left
-slow birddog right

B: Squat & Pull

3-4 sets of:

Bulgarian split squats
10-12 reps per leg (tempo 2020)
(add weight if you have one)

Alternating bent over rows (2 DBs/KBs/Bottles/Bags,....)
20 reps total (tempo 2010)

Half to quarter squats (slow movement)
15 reps
(add weight to goblet hold position if you have one)

-Do a quick rest (15-30 sec.) after every exercise.
-2 min rest after full set


C: 3-4 rounds of:

16 Hollow body rocks
16 alternating Thrusters (DB/KB/Bottles)
(Alternate arms only) (total 16 reps)
("Air Thrusters")

REST 2-3 min

3-4 rounds of:

16 alternating lunge jumps
16 alternating "plank rows" (DBs/KBS/arms only)
(BW scaling: alternating ring; bar; table rows)

REST 2-3 min

3-4 rounds of:

16 alternating high to low jumps (8/8 reps)
16 sec. Handstand hold (pike hold; feet on floor, or box/chair/table)


If you are short on time choose 3 rounds, otherwise go for 4 rounds!


05.11.2020

Active Recovery Day

30-45 min walk in fresh air with upright posture!


Long mobility session:

5 min each side, each exercise

-Glute stretch

-Couch stretch

-Straddle stretch (knee)


04.11.2020

A: Warmup

50 jumping jacks
50 air squats
50 back extensions
50 shoulder taps

B: Bodyweight

4 sets:
10 leg lowers
rest (15-30 sec.)
15 air squats(tempo 2020)
rest

15 bent over rows
(bag..)
rest
10 fast burpees

longer rest (1-2min)

4 sets:
10 lunges backward each leg30X1
10 single leg glute bridges per leg
10 pushups(3 sec. down)
50 DUs or 50 jumps

longer rest (1:30-2min)


03.11.2020

Todays HOMEWOD or ZoomWOD

A: Warmup

B: Bodyweight

3 sets:
3 strict HSPUs(pike PUs)
4 reg. pushups
5 T pushups

rest as neededbetween rounds


amrap for12 min

4-8 offset pushups (one arm further back)

10 lunge jumps

4-8 offset pushups (other arm further back)

10 sec. each side half lungehold

REST

8 min amrap

12 situps
20 sec. plank hold
12 hollow body rocks
20 sec. bearcrawl hold


02.11.2020

Last Indoor WOD for this month! :(

Did you receive our Email? If not let me know!
Christof@laendlecrossfit.com

Skill / Focus of the month:

Minimal Equipment and Bodyweight Training.

A: Warmup

General
Movement prep.

B: Single Leg Work

3 sets, start every 3:30 min

Single leg lunges backwards with KB (front foot elevated)

10 reps per leg; tempo 30X1

Single leg lunge hold; isometric (20 sec. each side)


C: 4 rounds of:

12 Goblet squats (32/24kg)
6 strict pullups
12 Goblet hold curtsy squats (alternating)
2 turkish get ups (per side)


D: 10 min amrap

25 DUs (50 SUs)
15 burpees
15 sec. DB side plank right arm
15 sec. DB side plank left arm





01.11.2020

A: Warm Up (10 min) • Get ready • 5-10-0 => 5 min / 10 Movements / no break A1: Mobility B: Strength (Core / Legs – 20 min) a) 10 reps Ring Body Saw, 1min rest - x 3 b) 10 reps / leg Side Plank Hip Raises on Box, 1min rest – 3x c) 1 min - 4420 Leg Lowering with PVC Pipe elevated front leg, 1 min rest – 3x d) 10-15 reverse crunches , 1min rest - 3x C: Workout ( TC: 20min) 10 – 8 – 6 – 4 – 2 KB Seated Shoulder Press 10 – 12 - 14 – 16 – 18 Deadlifts 30 – 40 – 50 – 60 – 70 Double Unders


31.10.2020

Warmup & movement prep.

“HalloWOD“

10 Burpees
31 russian KB swings (32/24kg)
10 Burpees
31 Box jumps (60/50cm)
10 Burpees
31 Push presses (35/25kg)
10 Burpees 
31 Pullups
10 Burpees
31 Slamballs (15/12kg)
10 Burpees
31 DB snatches (22.5/15kg)
1031 meter row/ski (1.5 mile bike)

Get your chocolate treat after the WOD :)


30.10.2020

A: Warmup

General
Movement prep.
Jumprope warmup

Skill:
Power snatch, Hang power snatch
OH squat

B: 5 Rounds of:

1 Power snatch
1 Hang power snatch
4 OH squats
25 Single unders

1 PS
1 HPS
4 OHS
50 SUs

1 PS
1 HPS
4 OHS
75 SUs

1 PS
1 HPS
4 OHS
100 SUs

Cashout: 50 Burpees

Rxd weight: 50/35kg

Timecap: 15 minutes


29.10.2020

A: Warmup

General
Movement prep.

B1: 7 min amrap

10 Toes to bar
20 alt. stat. lunges with KB in front rack (28/20kg)

3 min rest

B2: 8 min amrap

7 pullups
14 bulg. split squats (KB front rack)
(7 reps per leg)

3 min rest

B3: 9 min amrap

20 pushups
40 air squats


28.10.2020

A: Warmup

General
Movement prep.

B: Strength part:

4 sets of:

Snatch grip DLs

4-3-2-1 reps
work your way up to one heavy rep! 
Tempo 21X1
Beginners go for 8-6-4-2 reps

One arm KB push presses (heavy & excellent)
5 reps per arm
Tempo 31X1

-start every 3-4 minutes


C: Tabata, alternating:

-Hollow body rock (tuck body rock)
-Pushups

Rest

Tabata, alternating:

-Superman hold
-Ring rows

If more than 6 people one group starts with Tabata #1
other group with Tabata #2.

xxx 7 PM Competition Training xxx

Split Jerk Video!

Warm-up
Work your way up to a 1 RM Split Jerk - 1 Video with managable weight 1 Video with max weight

Workout - continuous movement every 4 min
10 Split Jerks + 8 OH Walking Lunges 50/30
Bike/Row 70-80% effort til you hit 4 min clock then
8 Split Jerks + 8 OH Walking Lunges 60/40
bike to 8 min
6 Split Jerks + 6 OH Walking Lunges 70/45
bike to 12 min
8 Split Jerks + 8 Lunges 60/40
bike to 16
10 Split Jerks + 10 Lunges 50/30
bike to 20


27.10.2020

A: Warmup

General

Skill work:
KB swings
KB snatches


B: "KB Isabell"

30 KB snatches per arm (24/16kg)
(finish one arm after the other)


C: 3 Rounds of:

1 min russian KB swings (24/20kg) 
1 min DUs
1 min situps
1 min REST


26.10.2020


8 PM Weightlifting with Max.

Warmup und Hantelgymnastik

-Musclesnatch
-Powersnatch


25.10.2020

Coach Manni is in the house
Itś going hot....

A: Warm up

B: WOD
„The Cronian 3-some“

3 x 9 min AMRAP with a 3min Air break between.

„The HEAVY ONE - KB 24 /16kg2
21 KB DL
15 KB Swing
9 KB S2O


„The PUNISHING ONE - DB 15/10kg2
21 DB snatch
15 DB Goblet squat
9 Burpee o.t. DB

„The DISGUSTING ONE - WB 9/7„
21 WB sit ups
15 WB clean
9 WB slams 


C: Finischer

30 Push ups
3 min Plank hold
20 Push ups
2 min Plank hold
10 Push up
1 imin Plank hold





24.10.2020

Attention: second class starts at 10:10 A: Warm Up (adapted to the weather) join warm up for jump rope work EMOM 12 min 1: 40sec Jump Rope 2: 10-15 Prisoner Tall Kneeling to Stand 3: 20 sec star side plank / side movement prep. + Mobility B: Strength & Conditioning 14-10-6-2 reps of Dual KB russion swings front rack KB reverse lunges 41X1 3min rest 4-6-8-10 reps of plate jump burpees single arm thrusters / side C: Finisher max time wall facing handstand hold


23.10.2020


!! Wichtige Info !!

Leider enfällt heute der 5:45 Kurs sowie der 12:30 Kurs!
Entschuldigt bitte vielmals! Unser Coach ist leicht angeschlagen und mit der momentanen Corona Lage setzt er daher besser aus! Coach Chris und Sarah sind leider nicht da!

Es findet dafür ein extra Kurs um 16:00 statt!
Falls ihr aber diese Woche eure Einheiten nicht aufbrauchen könnt meldet euch und ihr könnt in einer anderen Woche extra kommen!




A: Warmup

General

Hamstring mobility check

Movement prep.


B: Strength part:

4 sets of:

OH squats

4-3-2-1 reps
( tempo 32X1)

-work your way up!

KB tripod rows per arm

15-12-10-8 reps (tempo 1111)

-work your way up!

-start every 3-4 mintues


C: 2-3 rounds of: (depending on time left)

45 sec. on/ 15 sec. off

-ring plank "swing"
-burpee box jump overs (60/50cm)
-double unders
-wall balls (9/7kg)

1:15 min rest after first round


22.10.2020

A: Warmup

General

Hamstring mobility check

Snatch skill work

B: With light weight or empty BB

3 rounds of:

3 snatch DLs
3 hang muscle snatches
3 hang power snatches
3 hang squat snatches (or power + OH squat)

Choose a weight that allows perfect form and explosive movement!
Dependig on your skills add weight every round but goal is speed!


C: 4 rounds of:

1 Power snatch (50/35kg)
6 alternating stationary OH lunges backwards (3 per leg)
6 alt. stat. lunges with bar on neck backwards
1 pushpress from neck (to bring the bar back down to the floor)
15 hollow body rocks

2nd ROUND
30 sec. superman hold instead of hollow body rocks

3rd ROUND: HBR

4th ROUND: superman hold




21.10.2020

A: Warmup

General

Hamstring mobility check

Movement prep.

B: HERO WOD "LOREDO"

6 rounds of: 

24 air squats
24 pushups
24 walking lunges
400 meter run (500 meter row/450 meter ski)

Timecap: 35 minutes

xxx 7 PM Competition Training xxx

Core Warm-up
Split Jerk prep
Split Jerk Technique focus on Footwork & Timing

WOD
KUTSCHBACH
7 Rounds of:
11 Back Squats 84/62 or 75-80% 1 RM
10 Jerks (5 Split/ 5 Push Jerks) 62/45kg or 75-80% 1 RM


20.10.2020

A: Warmup

Hamstring mobility check

General
Movement prep.

B: Strength part

4 sets of:

Snatch grip DL

3-3-3-3 reps (31X1)

Standing BB shoulder press

8-6-4-2 reps (20X1)

Start every 3-4 minutes


C: Buy in:
500 meter row/ski (0.5 mile bike)

7 Power snatches (40/30kg)
14 ring rows (experts weight plate on chest)
7 Power snatches
14 ring rows
7 power snatches
14 ring rows



19.10.2020

Warmup

Hamstring mobility check

Movement prep.
KB snatch skills

B: 5 ROUNDS

1st and 2nd round light weight
Work your way up!

Always 5 reps

5 one arm KB DLs
5 one arm KB snatches from floor
5 one arm KB snatches from hang
5 one arm KB snatches from swing
switch ARM
1 min rest


C: 10 min amrap

3 pullups (any style)
6 pushups
9 russian KB swings (32/24kg)

Steady pace!


8 PM weightlifting

Warmup & Hantelgymnastik

Muscle Clean
Power Clean





18.10.2020

A) Warmup
B) 5 rounds for time
- 16 front rack double lunges
- 10 burpees
- 10 deadlifts 60/40 kgs
- 30 double unders (no single unders)
TC: 15 minutes

C)3 rounds for time
- 8 strict pull ups
- 16 hand release push ups
- 8 KB goblet squats 
- 16 KB shoulder press
- 24 russian KB swings

Choose one KB weight for all movements!
TC: 17 minutes

If you had a demanding/intense week, go for rather light weights and perfect form.


17.10.2020

Coach Tanja in tha house!

A: Warmup

400 m run (row,ski,bike)
3rounds for quality:

10 good mornings
10 backsquats

B: Heavy Deadlifts

8 x 1 reps (Beginner scale rep range as needed)

Work your way up to your personal max!

start every 90 sec.

C: for time:

50 cal row
50 hspu (pu)
50 L sit pullups (pullups)
50 inverted burpees (situps)
50 T2B (knee raises)
50 cal row



16.10.2020

A: Warmup

Ankle mobility check

Movement prep.

B: 3 rounds of:

8 Back squats from rack (80/60kg)
8/8 bulgarian split squats with KBs (2x24/2x16kg)
10 hollow body rocks
max. time hollow body hold (till you loose perfect form)

3 min easy row/ski/bike (not for cal. or meters)


Back squat goal: First round 8 reps unbroken,
2nd or 3rd round split in maximal 2 sets or again unbroken!
Split squats goal: 8 reps always unbroken




C: Intervall Row/Ski/Bike

8 rounds:
30 sec. on (fast)
30 sec. off (slow)



15.10.2020

A: Warmup

Ankle mobility check

General

Shoulder/OH squat prep.


B: Strength part:

4 sets of:

OH squats

4-4-4-4 reps (tempo 32X1) 

work your way up.

DB rows (on bench)
8-10 reps per arm (tempo 21X1)

stay at a challenging weight

-start every 3-4 minutes


B: 10 min amrap

20 pushups
20 DUs
10 box jumps (60/50cm)
10 alt. weighted lunges jumps (16/12kg)
KB in front of chest or on one side shoulder rack

* Go for a steady pace! Split puhsups in maximal 3 sets.
DU scaling (SU with high jump)


14.10.2020

A: Warmup

Ankle mobility check

General

Snatch movement skill work

B: 5 sets; start every 2-3 minutes, from rack.

5 reps snatch push press
2 reps snatch balance (beginner with dip, advanced without dip)

(choose a weigt that allows explosive movements)


C: 3 rounds of:

1 power or muscle snatch
10 stat. OH barbell lunges backwards
10 burpees over the bar
10 pullups

timecap: 10 minutes



xxx 7 PM competition training.xxx


We work on our Split Jerk!
Warm-up & Mobility
Feet set up & work

Technique:
Dip & Drive
Split Stance
Recovery

Squat & Press Complex without visual feedback

WOD
work up to heavy
3-3-3-3-3 Clean & Split Jerk


13.10.2020

A: Warmup

Ankle mobility check

General

Hip mobilty work
Ankle mobility work


B: 5 rounds of:

200 meter row/ski/bike sprint

1 min rest

10/10 single arm DB hang power or muscle snatches (22.5/15kg)
10/10 single arm DB thrusters (22.5/15kg)

1 min rest

Timecap: 30 min


12.10.2020

A: Warmup

Ankle mobility check

General
Snatch skills


B: Strength part

4 sets of:

2 snatch DLs
2 snatch high pulls
2 hang power snatches

(use a weight that allows 2 explosive hang power snatches)

12 alternating standing KB double shoulder presses (tempo 31X1)



C: 10 min amrap

12/10 cal row/ski/bike
30 meter double KB shoulder rack carry (28/20kg)
5 double KB shoulder rack front squats
12/10 cal row/ski/bike
30 meter double KB farmers carry (24/16kg)
5 double KB farmers hold squats


8 pm weightlifting with max

Warmup & Hantelgymnastik

-Frontsquat & Jerk

-Push press


11.10.2020

Coach keckis WOD

A) Warmup


B) For time:

50 Ring Dips

Row 400 meters

50 Push-ups

Row 400 meters

50 Handstand push-ups

Row 400 meters


Push-ups are honest push-ups. Handstand push-ups are "nose to floor".



TC: 35 min


10.10.2020

Partner WOD - this workout can be done with the necessary distance to your partner.

Target = 500 KB swings (russian) + 500 walking lunges 24kg / 16kg

every 100 reps = 40 DUs (both)

One works on the target / one works on the following AMRAPs
1) row
2) AMRAP 8 wall balls push press style (let your legs rest :-)) + 8 slam balls
3) skierg
4) AMRAP 5-8 Australian pull ups / 10-12 push ups
5) assault bike or bike
6) AMRAP 5 burpees + max. handstand hold (wall or free)
change whenever you wish to
A) does 1), then B) does 1, then A) does 2), then B does 2)….
if you are not finished with the 1000 after 6), you start at 1) again