Monat: Dezember 2018

INTERMEDIATE 11/12/2018

A. Strength Five sets of: Strict Shoulder Press x 6-8 reps Side Plank Hold x 45 seconds each side Rest 45 seconds B. Conditioning EMOM for 15 minutes (5 sets): Minute 1 – 6 Chinups (C2B if possible) Minute 2 – 9 Strict Handstand Push-Ups or L-Seated DB Presses Minute 3 – 12 Burpees Please […]

BODYWEIGHT 11/12/2018

A. Strength (20min) for 10 min work on lat activation work on pec activation work in a EMOM 10 min on core skill for HS ODD: 6-8 weigthed C2B EVEN: 6-8 weigthed stationary Dips B. Conditioning (25min) For time: Row/Ski 2,000 meters or 100 cal Bike 50 wall-ball shots Row/Ski 1,000 meters or 50 cal […]

CROSSFIT 11/12/2018

A. Strength 5 Sets (Building to a Moderate): 2 Hang Squat Cleans + 1 Push Press 2 Hang Squat Cleans + 1 Push Jerk 2 Hang Squat Cleans + 1 Split Jerk B. Conditioning in a 10 min timewindow 21-18-15-12-9-6-3 calories of Rowing 3-6-9-12-15-18-21 strict HSPU rest for 2 min then in a 10 min […]

INTERMEDIATE 10/12/2018

A. Strength (20 min) 3 sets of: Bulgarian Split Squats x 8 reps each leg Single-Arm Dumbbell Row x 8 reps each arm B. Conditioning (30min) In teams of 3, with only one teammate per station, complete AMRAP in 25 minutes of: Station 1 – 10 Box Jumps + 5 Pull-Ups Station 2 – 10 […]

CROSSFIT 10/12/2018

0. Warmup for 15 min A. Strength (30 minutes) Alternating On the Minute x 10 (5 Rounds): Odd: 1 Front Squat Even: 3 Back Squats Barbell Loaded at 80% of 1RM Front Squat For Both Lifts invest 10 min in snatch technique Alternating On the Minute x 10 (5 Rounds): Odd: 1 Snatch Even: 3 […]

CROSSFIT 07/12/2018

A. Strength (21min) Deadlift *Set 1 – 10 reps @ 55% of 1-RM *Set 2 – 10 reps @ 65% *Set 3 – 6 reps @ 75% *Set 4 – 8 reps @ 80% *Set 5 – 6 reps @ 85% *Set 6 – 4 reps @ 90% *Set 7 – 2 reps @ 95% […]

INTERMEDIATE 07/12/2018

A. Strength Five sets of: Strict Shoulder Press x 6-8 reps Side Plank Hold x 45 seconds each side Rest 45 seconds B. Conditioning EMOM for 15 minutes (5 sets): Minute 1 – 6 Chinups (C2B if possible) Minute 2 – 9 Strict Handstand Push-Ups or L-Seated DB Presses Minute 3 – 12 Burpees Please […]

BODYWEIGHT 07/12/2018

A. Prep for WOD B. Conditioning ( total work time 42 min inkl rest) Tabata Mode On 8 x 20/10sec (total 4min) Pushup (for 4 min)  / Push Ring Row (for 4 min) / Pull Airsquat (for 4min) / Squat 3 min rest Sationary dips  (for 4 min)  / Push strict Pullups (for 4 min) […]

CROSSFIT 06/12/2018

06/12/2018 A. Prep for WOD B. Conditioning In teams of 2, with one partner working at a time, partners alternate ROUNDS to complete AMRAP in 30 minutes of: 20 Calorie Row 15 Kettlebell American Swings (32/24 kg) 10 Push-Ups 5 Strict Pull-Ups

INTERMEDIATE 05/12/2018

A. Strength 3 sets of: Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111 Barbell Glute Bridges x 6-8 reps L-Sit Taps x 40 seconds (10 each leg x 2 sets) B. Conditioning For time: 34 sandbag/slamball squats (50/40) 34 one arm db push press L 22,5/15 34 one arm db push press R 22,5/15 34 toes to […]

CROSSFIT 05/12/2018

A. Strength 3 sets of: Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111 Barbell Glute Bridges x 6-8 reps L-Sit Taps x 40 seconds (10 each leg x 2 sets) B. Conditioning For time: 34 sandbag/slamball squats (50/40) 34 one arm db push press L 22,5/15 34 one arm db push press R 22,5/15 34 toes to […]

INTERMEDIATE 04/12/2018

A. Strength Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Snatch-Grip Romanian Deadlift x 8 reps (slow controlled decent) Station 2 – Ab-Wheel or Barbell Roll-Outs x 8-10 reps Station 3 – Hanging Med-Ball Hamstring Curls x 10-12 reps B. Conditioning 4 sets for max reps/calories of: 60 seconds of Assault Bike […]

BODYWEIGHT 04/12/2018

A. Skill (18min) 3 Rounds of 4 stations with 60 sec work 30 sec for change min 1: AMRAP Seated L-Sit Legless Rope Climbs / Legless Climbs / Isometric Chinuphold min 2: AMRAP Single Leg Box Stepups (only driving leg is that standing on the box, no push of ground) min 3: AMRAP Archer Pushups with […]

CROSSFIT 04/12/2018

0. Warmup warmup forearms/grip/shoulders A. Skill (13,5 min) 3 Rounds of 3 stations with 60 sec work 30 sec for change min 1: AMRAP Seated L-Sit Legless Rope Climbs / Legless Climbs / Rope climbs / Isometric Chinuphold min 2: ALAP Frontrack Barbell Hold (with 80 % of 1 RM Frontsquat) min 3: OH KB […]

INTERMEDIATE 03/12/2018

0. Warmup for 15 min A. Strength (20 minutes) Four sets of: Back Squat x 6-8 reps Rest 60-75 seconds Single-Arm Dumbbell Row x 6-8 reps each @ Rest 60-75 sconds 0B. Prep for WOD prep wrists & midline & lats EMOM 6min EVEN: 45 sec Double KB Frontrack Carry ODD: 45 sec 2 Wallclimbs […]

CROSSFIT 03/12/2018

0. Warmup for 15 min A. Strength (20 minutes) Back Squat *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 85% *Set 4 – 2 reps @ 90% *Set 5 – 1 rep @ 95% *Set 6 – 6 reps @ 80-85% Rest 2 […]

FUNDAY Preparation for HYROX 02/12/2018

Hyrox BIKE 75/50 Bike /// OR  4 min Running Stairs (swith mode every round) after every endurance piece choose free station Station 1: 1000 m Skierg Station 2: 2 x 25m SledPush (*75kg / 125kg / 125kg / 175kg) Station 3: 2x 25m Sled Pull – (*50kg / 75kg / 75kg / 125kg) Station 4: […]

CROSSFIT 01/12/2018

Warmup: 10 Burpees – 1 Squat 9 Burpees – 2 Squats 8 Burpees – 3 Squats 7 Burpees – 4 Squats 6 Burpees – 5 Squats 5 Burpees – 6 Squats 4 Burpees – 7 Squats 3 Burpees – 8 Squats 2 Burpees – 9 Squats 1 Burpee – 10 Squats Then some shoulder prep […]

INTERMEDIATE 01/12/2018

Warmup: 10 Burpees – 1 Squat 9 Burpees – 2 Squats 8 Burpees – 3 Squats 7 Burpees – 4 Squats 6 Burpees – 5 Squats 5 Burpees – 6 Squats 4 Burpees – 7 Squats 3 Burpees – 8 Squats 2 Burpees – 9 Squats 1 Burpee – 10 Squats Then some shoulder prep […]

CROSSFIT 90 01/12/2018

Warmup: 4 rounds: 15 cal row/ski (switch every round) 15 Meter Death March (with two DBs) 15 Goblet Squats (with same or heavier DBs)   in between rounds: animal walks – 1 length forward, 1 backward: bear crawl, lizard walk, duck walk    5-8 min to find your weight for A.   A. Strength Four sets of: Front […]