20.07.2018

A: Warmup

-general warmup
-rowing/skiing skills
-running prep.

B: Work with a partner:

2 rounds of:
A: 800 meter run
B: Row/Ski @ constant pace

Rxd: 1:55/2:05 Row ; 2:00/2:10 ski
Scaled: 2:05/2:15 Row; 2:10/2:20 ski

Switch

THEN
A+B: 100 Burpees alternating (only one is working)

2 rounds of:
A: 400 meter run
B: Row/Ski @ constant pace

Try to go 5 sec./500 meter faster than before

Switch

timecap: 40 minutes


19.07.2018

A: Warmup

general warmup
skill work rope climb
core work trainers choice

B: 3 rounds of:

30 weighted walking lunges (20/16kg)

1 rope climb

15 Box jumps (75/60cm)

1 rope climb

30 goblet squats (20/16kg)

400 meter run

timecap: 25 minutes


18.07.2018

A: Warmup

general warmup
specific shoulder warmup
DB snatch skills
DB O.H. squat skills

3 rounds of:

10 dumbbell power snatches, left arm
10 single-arm overhead squats, left arm
10 L pull-ups
10 dumbbell power snatches, right arm
10 single-arm overhead squats, right arm
10 L pull-ups

Rxd weight: 22.5 / 15kg

Scaled version:

Scale DB weight as needed.

Scaled L - pullups:

#1: with tucked knees
#2: strict pullups
#3: negative pullups with tucked knees

timecap: 25 minutes



Competition Team 19:00

A: Warm Up

Body Mobilisation 

B: swimming skills

C: Swim & Movements

Swim
20 Push Ups
Swim
20 Air Squats
Swim
5 water to platform MUs
Swim
20 Dips
Swim
10 alternating pistols
Swim

D: Gemütlich

Treffpunkt: 19:00 beim Gasthaus Rohr Lustenau 
(Liegewiese über dem Damm)


17.07.2018

A: Warmup

general warmup
deadlift prep.

B: Deadlfit

10-8-6-4-2 reps

start with about 40% of your 1RM and work your way up to 2 heavy & excellent reps
start every 2:30 minutes

C: 5 rounds of:

5 deadlifts
10 burpees

Rxd weight: 102,5/70kg

Scale weight as needed.
Choose a weight that allows 5 unbroken reps with perfekt form!

timecap: 8 minutes


16.07.2018

A: Warmup

-skill work D.U's
-OH squat mobility & skill work

B: O.H. squat

5-5-5-5-5 reps @ tempo 22X1
start with about 50 % of your 1RM and work your way up

start every 2 minutes

C: 7 minutes amrap

50 D.U's
10 O.H. squats

Rxd weight: 60/42.5 kg

Scaled version #1:
25 D.U's
10 O.H. squats (scale weight as needed)

Sclaed version #2:
50 single unders + 10 doulbe hip clap jumps
10 O.H. squats (scale weight as needed)

Reduce the reps and loads so that you can complete each set quickly and unbroken, even as you begin to fatigue.

20:00- 21:30 Weightlifting:

- warm-up
- Hantelgymnastik
- Power Snatch 3x3
- Power Clean & Jerk 3x3


15.07.2018

Sunday Team WOD

A: Warm UP

B: WOD  (In Teams of TWO)

Buy in:
Grace:

30 Clean and Jerk 135 lbs split as you like

than direct into
Angie meets Annie:

2 person partner WOD. Break up the rounds of 200 as you like.
One person works at a time.

50 x DU’s per partner
200 x Pullups
40 x DU’s per partner
200 x Pushups
30 x DU’s per partner
200 x Situps
20 x DU’s per partner
200 x Air Squats
10 x DU’s per partner

than direct into

Cash Out:
30 Ring or Bar Muscle Ups 

TC: 40min


13.07.2018

A: Warmup

general warmup

sprint warmup


B: Start every 2 minutes:


5 x 100 meter sprint


C: 5-5-5-5-5 reps


Front squat


Start every 2 minutes

Work from rack

Work your way up to about 80% 1RM than start.

Weight stays the same or increases only a little!


12.07.2018

„DocLove“ For time in teams of 2:
 270 DUs
180 Air Squats
90 Hang Power Cleans (50/35kg)
60 HSPU
30 Bar MUs
EMOM 3 partner clapping Burpees
After finishing do the EMOM until 30min are over.


11.07.2018

A: Warmup

B: Movement prep:
Pushups
Sit ups

Core work trainers choice

C: 
800 meter weighted run
50 push ups
50 sit ups
800 meter weighted run
50 push ups
50 sit ups
800 meter weighted run

Wear a weight vest, body armor, loaded pack, medball or whatever is needed to load yourself with 25 kg (Rxd) for the runs.

Scaled weight for running as needed but try to use at least a little weight!

timecap: 30 minutes




19:00 Competition Class

Still runing and swimming focus

A: Warm Up (10min)

Lauf ABC

B: Hill Run 

Hill Run (optional with weight vest)

C: Weight Warm Up 

Deadlift
Clean & Jerk
Pull Ups

D: WOD "Patton" 

For Time:

  • 25 Deadlifts (155/105 lb)
  • 400 meter Run
  • 10 Strict Pull-Ups
  • 10 Clean-and-Jerks (155/105 lb)
  • 800 meter Run
  • 10 Strict Pull-Ups
  • 10 Clean-and-Jerks (155/105 lb)
  • 10 Strict Pull-Ups
  • 800 meter Run
  • 10 Clean-and-Jerks (155/105 lb)
  • 10 Strict Pull-Ups
  • 400 meter Run
  • 25 Deadlifts (155/105 lb)
TC: 30-40 min

E: ROMWOD (optional)


10.07.2018

Natascha "Täschas" Birthday WOD

A: Warm Up

B: WOD "Adrian"

Seven rounds for time of:
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps, 30" box

C: Core Tabata


09.07.2018

A: Warmup

B: Skill work & prep.
-rowing 
-SU DU

C: 7 min amrap:
200 meter row/ski
50 DUs

3 min rest

7 min amrap:
200 meter run
25 pushups

20:00- 21:30 Weightlifting:

- warm-up
- Hantelgymnastik
- Clean & Jerk 3-2-1-3-2-1-3-1
  Rest 3 min between exercise

- 3 Clean + 1 Jerk (80 %)
- 2 clean + 1 Jerk (85 %)
- 1 Clean + 1 Jerk (90 %)

- 1 Clean + 3 Jerk (80 %)
- 1 Clean + 2 Jerk (85 %)
- 1 Clean + 1 Jerk (90 %)

- 3 Clean + 1 Jerk (80 %)
- 2 clean + 1 Jerk (85 %)
- 1 Clean + 1 Jerk (90 %)

21:15: optional romwod


08.07.2018

A: Warm Up

incl. movement prep. 

B: WOD "Josh"

For time:
21 Overhead Squats, 95/65 lbs
42 Pull-ups
15 Overhead Squats, 95/65 lbs
30 Pull-ups
 9 Overhead Squats, 95/65 lbs
18 Pull-ups

C: Finisher Tabata (40/20)
2 rounds of
db rows
back extensions
russion twists
bird dog
weighted crunches
superman
flatter kicks





07.07.2018

A 6 minutes KB test (no goblet squats...)

B Intervalls

Tabata 1 30 / 30
1. push ups
2. australian pull ups

EMOM 15 minutes
1. 12 goblet squats
2. 10-12 burpees
3. 15-20 lunges

Tabata 2 30 / 30
1. fence
2. box jump down / up


06.07.2018

"Hotshots 19"

6 rounds for time - TC 40 minutes
30 Air Squats
19 Power Cleans, 62,5kg / 42,5kg 
7 Strict Pull-ups
400 m run


05.07.2018

Overhead Squat
1-1-1-1-1-1-1

if you are new to this movement or not too experienced use this schematic instead and focus on mobility and technique.

3-3-3-3-3-3-3
or
5-5-5-5-5-5-5




04.07.2018

regular class

For time time - tc 30 minutes 
2000m row 
1600m run
2000m row 

row alternative 
1500 m skierg

if you are far behind the targeted TC scale running distance

19:00 Competition Class


A: Warm Up

800m run

B: Mobility

hip, shoulders, spine, wrists

C: Skill KB Swings

KB high pulls
KB squat swings 
KB fall downs

D: WOD

12-10-8-6-4-2-4-6-8-10-12
KB squat swings (16/12)
KB fall downs (16/12)
KB high pulls (20/16)

and sprints from pylone to pylone 

E: Release

Short relax for everyone and a romwod (optional)


03.07.2018

Back Squat
2-2-2-2-2-2-2-2-2-2
2 minutes / set

EMOM 10 minutes
10 jumping lunges 
8-10 push ups


02.07.2018

5 rounds
20 GHD Sit-ups
3 Legless Rope Climbs

GHD alternatives
- strict T2B / K2E
- 10 strict T2B / K2E
- 20 weighted sit ups 5 kg / 10kg

Legless rope climbs scale proposals / alternative movements
- 3 regular rope climbs
- 8 strict pull ups with towel (grip one end with each hand)
- 12 strict pull ups
- 5 negative pull ups + 10 ring rows

20:00-21:30 Weightlifting:

-Warm-up
-Hantelgymnastik
-Jerk von den Böcken


01.07.2018

A: Warm Up
incl. prep for movements

B: WOD "Hope"

3 rounds,1 min per station, of:
Burpee
Power Snatch, 75/55 lbs
Box Jump, 24/20 in
Thruster, 75/55 lbs
Chest-to-bar Pull-up
Rest 1 min

Perform this like "Fight Gone Bad," by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.



30.06.2018

Strength & Conditioning 60 / 30
farmer carry
bar hangle + hang + plank
front rack carry
plate shift + broad jump
tire flip

Workout

AMRAP 13 minutes
7 burpee box jumps
3 wall balls --> add 3 every round
1 rope climb


29.06.2018

"Fight Club" 
3 rounds, for reps:
1 min thrusters (42,5/30 kg)
1 min power clean (42,5/30 kg)
1 min box jump over (60/50 cm)
1 min pull-up
1 min bike/row/ski calories
1 min rest

Goal Rx´d: 300 reps


28.06.2018

21-18-15-12-9-6-3
Ring Dip
Overhead Squat, 52,5kg / 35kg

Scaling proposals
- regular dips on dip station
- do 5-8 negative ring dips each round
- ring push-ups 
- push-ups

OHS: reduce weight so that you can move with limited breaks between the reps


27.06.2018

Regular Class

Squat Snatch 1-1-1-1-1-1-1

If you are not very experienced with this complex movement add 2-4 reps to learn the mechanics.

E.g. 3-3-3-3-3-3-3 or 5-5-5-5-5-5-5

Competition Class:


Nice Weather option:
Meeting Point 19:30 at Gasthaus Rohr Lustenau 

A: Individual Warm Up

B: WOD: 
swim
50 Air Squats
swim
40 Lunge Jumps
swim
30 push ups
swim
20m handstand walk
2x dive as fare as you can rest swim

C: eat and drink at Gasthaus Rohr

Rainy Weather option: 

see homepage stephan


26.06.2018

4 rounds for time
15 GHD Sit-ups
30 Thrusters, 30kg / 20kg 
45 Double Unders

instead of GHD sit-ups do
- strict T2B
- strict K2E
- weighted sit-ups


25.06.2018

Josie

For time - time cap 45 minutes
RX´d: 20 lbs vest

Run 4 x 400m
then
3 rounds of:
30 Burpees
4 Power Cleans, 70kg /  47,5kg 
6 Front Squats, 70kg / 47,5 kg
then
Run 4 x 400m

scaling possibilities
- 2 x 400m
- choose a weight to do the PC / FS complex without a drop


24.06.2018

A: Warm up

B: Skill

- Squat Clean

C: Hero WOD „Carse“ (TC 40min)

21-18-15-12-9-6-3

Squat Clean (42.5/30kg)
Double Under
Deadlift (85/60kg)
Box Jump (60/50cm)

Each round Starts with a 50m bear crawl :-)

D: Auslaufen 800m



23.06.2018

Dallas 5 Hero WOD 5x5 Min AMRAP AMRAP 1 Burpees AMRAP 2 7 Deadlifts 7 Box Jumps AMRAP 3 Turkish get ups AMRAP 4 7 Snatches 7 Push Ups AMRAP 5 Row for Cal Allways 1 Min Rest between AMRAPs


22.06.2018

AMRAP 12 mins 
5 Deadlifts, 142,5kg / 92,5kg
3 Weighted Bar Muscle Ups, 5kg / 2,5kg

If someone has to scale...(:-)) use this

Deadlift: choose a weight which can be moved unbroken in the first few rounds

Weighted Bar MUs: 
- no additional weight
- strict C2B
- strict Pull Ups
- negative Pull Ups


21.06.2018

Tabata Thursday

Tabata Dumbbell Shoulder Press, 15kg / 10kg 
Tabata Weighted Jumping Lunge, 
15kg / 10kg
Tabata Ring Dip
Tabata Weighted Walking Lunge, 
15kg / 10kg 
Tabata Dumbbell Push Press, 
15kg / 10kg

Choose a weight which allows you to go unbroken in the first few intervals

You can also use KBs instead of DBs.

If you use a barbell instead, add 5kg / 2,5kg 


20.06.2018

Regular classes

GRACE

For time 
30 clean & jerks, 62,5kg / 42,5kg

or

ISABELL
For time 
30 Snatches, 62,5kg / 42,5kg

Timecap: 7 min

 Competition Class:

No swimming!

A: Warm Up & Prep (20-30min)
B: WOD Complex (3 Short Wods - 40min in totall)
C: Core (10min)
D: Relax (optional - 20min)