Monat: Februar 2022

03/03/2022 CROSSFIT

A. 4 Sets of: A1. Chainsaw Rope PullA2. 20 SB Front SquatsA3. 1:00 min SB Bear Hug Hold AHAP B. 2 Rounds of:15/10 calories Assault Bike AFAP into 30m Sled SprintRest as needed between rounds.

02/03/2022 CROSSFIT

A. Prep for Wod B. Condi„Filthy Fifty“, for time:50 Box Jumps50 Jumping Pull-Ups50 KBS 16/12kg50 Walking Lunges(total)50 K2E50 Push Presses 20/15kg50 Back Extensions50 WBS 9/6kg50 Burpees50 Double-UndersIntermediate: 20-30 Reps of each instead of 50.

01/03/2022 BODYWEIGHT

Skill: Bar Muscle Up / C2B / PU Wod: 7´Amrap15Pull ups / Ring Row12WB9Vups 1´break 7´Amrap12Push ups9WB6Atomic Sit-ups 1´break 7´Amrap9T2b6WB3Burpee

01/03/2022 CROSSFIT

A. Work up to a heavy 2RM Clean & Jerk B. Conditioning (30min)in teams of 2for time 10 rounds4 power cleans 60/408 hand release push ups12 box jumps into 120/100cal bike into 1 round40 power cleans 60/(4080 hand release push ups120 box jumps

28/02/2022 CROSSFIT

A. Strengthwork up to working weight 3×5 Conventional Deadlift inbetween sets heavy sled rope pulls (2sets) B. Condi10,9,8,7,6,5,4,3,2,1 repdeadlift 100/70burpee box jump overs 60/50

24/02/2022 CROSSFIT

A. 3 Sets of: A1. 30m(15-15m) SB OH Carry A2. 10-15 SB Z-Presses A3. 10-15 (Banded) Lat Pull-Downs B. Teams of 2, for time: A 800m KB Farmers Carry 2×32/24kg B 800m SB Carry @0.5 BW Both working at the same time. Partners can switch tasks any time they like. But if they switch, they […]

23/02/2022 CROSSFIT

A. 3 Sets of:A1. 10/10 Stationary BB Front Rack Reverse LungesA2. 5 Hurdle/Box Jumps as high as possible B. 10 Rounds for time of:15 WBS 9/6kg15 Burpees

22/02/2022 ENDURANCE

50’ for time + amrap in teams of 2 you go I go buy in:2 big rounds run together or 8 small rounds 2 rounds of:100 sandbag lunges2 stair case runs50 burpee wall ballsbuy out:2 big rounds run together or 8 small rounds then AMRAP till TC 50’cal row

22/02/2022 GYMNASTICS

A. 10’ warm upstair run2 wall climb12 walking lunges5 ring rows wrist warm up 3’ B. strength 25’3-4 runden40” hollow hold6-10 pistols/box pistols pro seite40” hollow rocks3-5 false grip ring pull ups +3-5 sec hold on top C. wod 10’amrap + for time50 push ups50 air squats50 walking lungesrest of time accumulate amrap burpees

22/02/2022 CROSSFIT

A.Snatch warm and priming 10-15min 3 x 3 tall snatch Snatch 10min build to a heavy snatch B. conditioning 15min 21,15,9 reps for time overhead squat 50/35 chest to bar pull ups into 45 bar facing burpee

21/02/2022 CROSSFIT

A. Back Squat 20min1. build to a heavy 5 rep back squat2. 1 x max reps @ 80% of the 5rm B. Conditioning for time 15min45 wall balls 9/630 toes to bar15 burpee box jump overs 60/50 30 wall balls 9/620 toes to bar10 burpee box jump overs 60/50 15 wall balls 9/610 toes to […]

15/02/2022 ENDURANCE

part1: 21 min 7x 2 min AMRAPs with 1 min rest 1: 2′ active 1’rest Burpee 5 Linesprint 1: rest of time Burpees 2: Push-Ups 3: Airsquats 4: Mountainclimbers 5: Jumping Jacks 6: Jumping Lunges 7: High Knees part 2: 24 min (the ghost) 3 Rounds for Total Reps in 12 minutes 1 minute of […]

19/02/2022 INTERMEDIATE

A. StrengthEvery 2 minutes, for 18 minutes (3 sets) of:Station 1 – Alternating Dumbbell Bench Press x 6 reps each arm @ 20X1Station 2 – Landmine Row x 6 reps each arm @ 2111Station 3 – Hollow Rocks or Hold x 60 seconds B. Conditioning 2 rounds for time of:25 Calories of Rowing20 Single-Arm Dumbbell […]

18/02/2022 CROSSFIT

A. Prep for condi work up to a heavy power clean 80% of your heavy clean is your workout weight B. Conditioning „“Holleyman““ 30 rounds for time 5 wall balls 3 strict handstand push ups 1 power clean 100/70

17/02/2022 CROSSFIT

A. Establish a heavy OA Sumo Deadlift L+R B. Establish a heavy Sumo Deadlift C. For time:50 calories AB

16/02/2022 CROSSFIT

A. Bodyweight Skill Work for 15 min Pistol & Handstand B. CondiEMOM 18:Minute 1: 1 Clean + 1 Front Squat + 1 ThrusterMinute 2: 2 Clean + 2 Front Squat + 2 ThrusterMinute 3: 3 Clean + 3 Front Squat + 3 ThrusterMinute 4: 1 Clean + 1 Front Squat + 1 ThrusterMinute 5: 2 […]

15/02/2022 CROSSFIT

A) Vertical Pull Strength 6 sets of 3 RM Pullups *weightedvaried grips pronated, supinated, normal, towel inbetween sets 4 sets of max pushups *weighted B) Conditioningemom 30min1. 10-15 wall balls 20/142. 15-20 kb high pull 24/163. 15-20 double push press 20/154- 10-15cal row5. rest