Monat: Oktober 2020

INTERMEDIATE 30/10/2020

A. Skill 15 min work on KB skills Kettlebell Halos TGUP Kettlebell Snatches B. Conditioning 30 min AMRAP 40 cal Bike/row/echo/bike30 Walking Lunges with Farmer’s Carry 20 Push-Ups 10 Burpees

CROSSFIT 30/10/2020

A. Strength work up to heavy power clean and jerk B. Conditioning 15-12-9: Burpee Box Jumps (24″/20″) Power Clean and Jerks (60/42,5)

INTERMEDIATE 29/10/2020

Warm-Up. A. Strength3 sets each of:Station 1 – Left Leg Front-Foot Elevated Split Squats x 8-10 reps (place front foot on a platform approximately 5cm higher than back foot)Station 2 – Right Leg Front-Foot Elevated Split Squats x 8-10 reps Station 3 – Ab Wheel or Barbell Roll-Outs x 8-10 reps @ 3010Station 4 – […]

CROSSFIT 29/10/2020

A. Strength (00:10-00:30) Coach to define a EMOM for strict pullup strength and HS skillEven: xxxOdd: xxx B. Conditioning AMRAP 5:5 Strict Pull-ups10 Push-ups15 Air Squats Rest 1 Minute AMRAP 5:5 Pull-ups10 Push-ups15 Air Squats Rest 1 Minute AMRAP 5:5 Chest to Bar Pull-ups10 Push-ups15 Air Squats

INTERMEDIATE 28/10/2020

Warm-Up. work on your KB Skills A. Strength3 sets of each: Station 1 – Dumbbell Bench Press x 8-10 reps Station 2 – Supinated-Grip Bent-Over Barbell Row x 8 reps Station 3 – Ab-Wheel or Barbell Roll-Out x 8-10 reps Station 4 – Side Plank x 45 seconds each side B. ConditioningAMRAP 8 min 9 […]

CROSSFIT 28/10/2020

A. Strength (00:15-00:35) 3 sets of Station1 – Weighted Glute Bridges x 15Station 2 – Double Kettlebell Front Rack Box Step-Ups (6 Each Leg) x 12Station 3 – Strict Toes to Bar x 9 B. Conditioning (00:40-00:55) AMRAP 15:60 Double Unders20/15 Calorie Assault Bike15 Deadlifts (102,5/70)

ENDURANCE 27/10/2020

Endurance: in teams of 2 : A. Row 1000 meters 1st 70% of FE2nd 80% of FE 3rd 90% of FE 4th 80% of FE 5th 80% of FE 6th 80% of FE B. Bike/AB/Ski for 30/20 cal rest of time 1st station. Burpees2nd station. Burpee Box Step overs 3rd station. Burpee Broad Jumps 4th […]

INTERMEDIATE 27/10/2020

Warm-Up. A. Strength3 sets of each:Station 1 – Double-Kettlebell Overhead Carry x 45 secondsStation 2 – Landmine Row (Meadow) x 8 reps (Left)Station 3 – Landmine Row (Meadow) x 8 reps (Right)Station 4 – Hollow Hold/Rock x 45 secondsStation 5 – Farmer’s Carry x 45 seconds (heavy!) B. Conditioning (one team starts with running A […]

CROSSFIT 27/10/2020

warmupsquat mobility A. Strength3 Sets of 5 Backsquats B. Conditioning (one team starts from top down others bottom up) For Time: 21-15-9: Russian Kettlebell Swings (32/20) Burpees Directly Into… directly into 21-15-9cal row Db Pushpress

SWEATSHOP 26/10/2020

Wod1: Teams of 23 big Rd run 30 Pull up 2 big Rd run 20 Wall climb1 big Rd run 10 Pistols Core Strength: 2 Rds Tabata Wod2: Teams of 220 Rds 10 Cal Row 5 BP over Rower

INTERMEDIATE 26/10/2020

A. Strengtha. Half-Kneeling Landmine Press 4 x 8 each side -2 warm-up sets + 4 challenging work sets. b. one arm Ringrows or supported ringrows 4 x 6reps. B. Conditioning (24min) 3 sets for max calories/reps of:90 seconds of Assault Bike (for calories)Rest 30 seconds90 seconds of Devil’s Presses (22.5kg/35 lbs)Rest 30 seconds90 seconds of […]

CROSSFIT 26/10/2020

A. Strengthwork up to a heavy complex 1 Snatch1 Hang Power Snatch2 Overhead Squats B. ConditioningAMRAP 20:20 Wallballs (20/14)20 Hang Power Snatches (35/25)20 Box Jumps (24″/20″)20 Overhead Squats (35/25)20/15 Calorie Row

INTERMEDIATE 24/10/2020

A. Warmup B. ConditioningEvery 10 minutes, for 40 minutes (4 sets) for times of: 600 Meter Row OR 30/20 Cal of AB/bike/ski 30 Front-Racked or Goblet Kettlebell Alternating Reverse Lunges30 Single-Arm Kettlebell or Goblet Push Presses30/20 Cal AB/bike/ski OR 600 Meter Row

INTERMEDIATE 23/10/2020

A. Strength 3sets of:Deadlift x 6-8 reps Ab-Wheel or Barbell Rollouts x 8-10 reps @ 3020Pallof Side Step x 5 reps each side B. ConditioningFor time:30 Kettlebell Sumo Deadlifts15 Strict Pull-Ups20 Kettlebell Sumo Deadlifts10 Strict Pull-Ups10 Kettlebell Sumo Deadlifts5 Strict Pull-Ups

CROSSFIT 23/10/2020

A. Strength A.work up to a heavy set of 3 Pushpresses B. Conditioning AMRAP 12: 3 Push Presses (52,5/35) 3 Toes to Bar 3 Calorie Assault Bike 6 Push Presses (52,5/35) 6 Toes to Bar 6 Calorie Assault Bike … [Add 3 Reps Every Round]

INTERMEDIATE 22/10/2020

Warm-Up. A. Strength5 sets of a 6-8 reps Frontsquats B. Conditioning A. TC 30min For time: 50 Kettlebell Swings 40 Walking Lunges with Farmer’s Carry 30 Burpees 20 Dumbbell or Kettlebell Thrusters 10 Weighted Strict Pull-Ups 20 Dumbbell or Kettlebell Thrusters 30 Burpees 40 Walking Lunges with Farmer’s Carry 50 Kettlebell Swings

CROSSFIT 22/10/2020

A. Strength (00:10-00:20) Coach to define a EMOM for strict pullup strength and HS skillEven: xxxOdd: xxx B. Conditioning 40 minute Bike/Ski/Row/Run Every 5 Minutes (Intervals start at 0:00/5:00/10:00/15:00/20:00/25:00/30:00/35:00) 5 Strict Pull ups / 10 Ring Rows 2 length Single Arm Farmers Carry (Each side) 20 sec Hollow Hold

INTERMEDIATE 21/10/2020

Warm-Up. work on your KB Skills A.3 sets of eachStation 1 – Left Leg Bulgarian Split Squat x 8 reps @ 3 seconds downStation 2 – Right Leg Bulgarian Split Squat x 8 reps @ 3 seconds downStation 3 – Front Leaning Rest on Rings x 45 secondsStation 4 – Reverse Snow Angels x 10 […]

CROSSFIT 21/10/2020

A. Strength (00:15-00:25) On the 2:00 x 5 sets: 3 Snatch Grip Push Jerks (start in Back rack Position!) 3 Overhead Squats 3 Snatch Balances Sets should be between 50-60% of your 1RPM Snatch WOD: For Time: 40/30 Cal Row or 30/21 Cal Bike/Ski or 30 Burpees 20 SQUAT Snatches (50/35kg) 40/30 Cal Row or […]

ENDURANCE 20/10/2020

Choose your weapon / ski/bike/row/echo change 7 x 4 min for calories / 2 min easy / 1min change Ride 6x 4 minute pieces. For 2 minutes easily between the pieces and 1 min for changing to different machine