Monat: Oktober 2021

CROSSFIT 06/11/2021

a. Strength 5 Sets:3 Power Cleans + 1 Push Jerk @ 70-75% 3 Sets:5 Deficit Clean Pulls @ 90-95% b. conditioning[On the 0:00]3 Rounds:200 Meter Run (2rounds) 25 Wallballs 9 / 6 kg [On the 9:00]3 Rounds:200 Meter Run20 Pull-ups [On the 18:00]3 Rounds:200 Meter Run15 Burpees

INTERMEDIATE 06/11/2021

warmup: Valslide Leg Curls x 8-10 reps @ 3011 Ab-Wheel Rollouts x 5-6 reps @ 4011 A. 3 sets of each: Station 1 – Back Squat x 10 reps @ 30X1 Station 2 – Box Jumps x 8 reps B. “AB-3” For max calories: 3 minutes of Assault Bike ALL OUT! This is a short, […]

INTERMEDIATE 05/11/2021

A.Every 90 seconds, for 18 minutes (3 sets) of:*Station 1 – Rotational Landmine Press (Left) x 8 reps @ 22X1*Station 2 – Rotational Landmine Press (Right) x 8 reps @ 22X1*Station 3 – Cozy Leg Lifts (Left) x 8 reps @ 2114*Station 4 – Cozy Leg Lifts (Right) x 8 reps @ 2114 B.AMRAP 12 […]

CROSSFIT 05/11/2021

a. strength (25min) functional hypertrophy strength complex by jaro b. conditioning (20 min) tri sprint emom 5 sets of 1 min Row calories1min AB/ Bike calories1min shuttle runs 1 min rest

INTERMEDIATE 04/11/2021

Mission: Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to sprint 400 meters (2rounds) . The mission will commence with one partner running and the other on one of the assigned movements. The “indoor” partner will complete as many repetitions of […]

CROSSFIT 04/11/2021

A. Skill Ring Muscle Up Progressions if you have ring MU 30 % of max reps RMU with 1 min rest b. condiAMRAP 20 min 30 cal AB/Row max strict HSPU

INTERMEDIATE 03/11/2021

A. 3 sets of each: Station 1 – 10 Tempo Goblet Squats @ 41X1 Station 2 – 12 Supine Ring Rows @ 2111 Station 3 – 10 Ab-Wheel Rollouts @ 3111 Station 4 – 5 Bat Wing Extensions @ 3333 B. For time: 50 Calories of Rowing 40 Dumbbell Snatch + 2 Alternating Reverse Overhead […]

CROSSFIT 03/11/2021

0. Strength & Skill Test Strict HSPU test AMRAP 30 sec A. Strength 5 sets of 3 Frontsquats s1: 50-60% s2: 70% s3-5: 85% B. Conditioning AMRAP 7:Max Frontsquats 60/ 40 kgOn the Minute:7 Toes to Bar Rest 4 Minutes AMRAP 7:Max Bar-Facing BurpeesOn the Minute:7 Push Presses 50 / 35 kg

BODYWEIGHT & GYMNASTICS 02/11/2021

warm upwrist warm up 5‘then:3x10m bear crawl5 inch wormA. Skill 20’ HS work based on skill levelleaning towards wallkicking up against wallshifting weightshoulder tapspartner hs walk pvc pipe B. Conditioning emom 25‘ (min 30 sec/max 50 sec)wall walk and holdoh holdhollow holdsuperman holdrest

ENDURANCE 02/11/2021

warm up 2 rounds5 inch worms10m duck walk10 squat jumps TC: 50‘5 Rounds of wallballs10/20/30  reps with 9/6/4 kg – ideally no break inbtwthen immediately run 3 roundsrow 600mski 600m or bike 1200m then rest for 3‘ between rounds

INTERMEDIATE 02/11/2021

0. warmup Split Squat Pulses x 40 seconds (Left Side) with db/sb press Split Squat Pulses x 40 seconds (Right Side) with db/sb press A. Strength3 sets ofStation 1 – Frontsquats x 5 reps Station 2 – Banded Bent-Over Rows x 10 reps @2012Station 3 – Banded Biceps Curls x 20+ until burn reps @ […]

CROSSFIT 02/11/2021

0. Warmup prep for test A. Skill & Strength Strict Pull Ups Max Rep Test then Handstand Walk Test AMRAP 30 Sec B. Conditioning 4 rounds for time: 500 m Row 12 Burpee Pullups 21 Box Jumps

FUNDAY INTERMEDIATE 01/11/2021

warm up3rds5 up downs10 scap push ups16 russian twists10m duck walk b. Condi 50-40-30-20-10burpeesair squatswall ballssit upspush ups*start each round with 2 small rounds run

FUNDAY 01/11/2021

0. warm up: 3rds of 10 each scap push ups wall ball thrusters wallball walking lunges 10/10 b. conditioning teams of 3 split as you wish 5×9’ AMRAP + 2‘ rest inbtw 3 kleine runden laufen + amrap sled push 3 kleine runden laufen + amrap sled pull 600m rudern + amrap wall balls 600m […]

INTERMEDIATE 30/10/2021

a. strength 1. 10 Sanbagpress 2 10 DB Row3 10 seated DB raises b. conditioning Amrap 3: 8 cal row 8 box jump 8 sb squat 1 min rest Amrap 3: 6 Wallballs 6 K2E 6 Burpee

CROSSFIT 30/10/2021

A. strength A) 3 ClusterB) Max Sangbag Squat / 30 sec rest B. Conditioning4 x Amrap 3: 10/8 cal row8 box jump 4 slam ball over shoulder 1 min rest Amrap 3:Buy in 40 DU 6 DB Snatch 6 BP over DB

INTERMEDIATE 29/10/2021

A. strength Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Dumbbell Shoulder Press x 8-10 reps @ 2111 Station 2 – Strict Pull-Ups x 6-8 reps @ 2111 Station 3 – Farmer’s Carry x 100 Meters B. Condi For time: 3 rounds of 25 cal row/echo20 DB Snatch to alternating […]

CROSSFIT 29/10/2021

a. strength6 Sets: Bench Press All Sets Based on 1RM Bench Press Set 1-2: 4 @ 80% Set 3-4: 3 @ 85% Set 5-6: 2 @ 90% For Time [25 Minute Cap]: 1 Round of „Macho Man“ 50 Double Unders 2 Rounds of „Macho Man“ 50 Double Unders 3 Rounds of „Macho Man“ 50 Double […]

INTERMEDIATE 28/10/2021

A. Skill perfect hinge B. condiAMRAP 30 min 40/30 Calories of Assault Bike40 Double-Unders40 Kettlebell Swings40/30 Calories of Rowing or Ski Erg40 Double-Unders20 Plyo Push-Ups to Plate

CROSSFIT 28/10/2021

A. Strength2 Sets:2 Dead Stop Deadlifts @ 80% of 1RM Deadlift2 Sets:Max Touch-and-Go Deadlifts @ 85% of 1RM Deadlift b. condi 3 Rounds For Time: 21/15 Calorie Row 15 Deadlifts 102.5 / 70 kg 12 Strict Handstand Push-ups 9 Box Jumps (30″/24″)