Monat: März 2022

01/04/2022 CROSSFIT

A. Prep for WOD B. team conditioning 35minin teams od 2for time6 rounds16 deadlifts 60/4016 burpees over the bar into 6 rounds12 hang power cleans 60/4012 box jumps 60/50 into 6 rounds8 push jerks 60/408 burpee box jumps 60/50

31/03/2022 CROSSFIT

A. 3 Sets of: A1. 6-8 Supinated Bent-over BB Rows A2. 15 Strict Hanging Knee Raises B. 3 Sets of: B1. 5 Sumo Deadlifts off blocks B2. 6-8 SB Presses C. For time: 200m Walking Lunges 200m SB Front Rack Carry @ 0.33/0.25 BW 200m KB Farmers Carry 2×32/24kg

30/03/2022 CROSSFIT

A. For time: 800m Run w/ Med Ball on L shoulder 9/6kg 20 Med Ball Russian Twists 15 Strict Pull-Ups 10 Burpees 1/1 TGU 24/16kg 800m Run w/ Med Ball on R shoulder 9/6kg 20 Med Ball Russian Twists 15 Strict Pull-Ups 10 Burpees 1/1 TGU 24/16lg 400m Run w/ Med Ball on L shoulder […]

29/03/2022 BODYWEIGHT

3rds5 up downs10 scap push ups16 russian twists10m duck walk 50-40-30-20-10 45‘ TC burpeesmed ball squatshollow rockshr push ups *start each round with 2 small rounds

29/03/2022 ENDURANCE

stationen betriebwarm upgerate aufbauen und 1x 10 cal pro gerät gemütlich und 1 kleine runde laufen amrap 4×10’ amrap mit 2’ pause zwischen den stationen10’ cal ski10’ cal bike10’ cal row10’ small rounds run

29/03/2022 CROSSFIT

A. functional bodybuilding 15min 4 supersets 10-12 alt kettlebell gorilla rows 10-12 stationary dips B.) conditioning 20 min emom 20min (5 rounds) 1. max cal bike/echo/row 2. max double db/kb clean&thruster 24/16 3. max hand release push ups 4. rest

28/03/2022 CROSSFIT

A. front squat (20min) 1. build to a heavy set of 6 repsthen 3 sets of 5 Frontsquats 15-20sec rest 5 Frontsquats B. For time (15min) 7 rounds for time7 thrusters 40/307 pull ups7 burpees

25/03/2022 CROSSFIT

A. Strengthwork up to 65 % of 1rm Deadlift 3 sets Deadlift x 5 reps @65%rest 15-20 seconds Deadlift x 5 reps @65%rest 90 Seconds „ B. Conditioning AMRAP 15 minutes of: Run 400/200 (2rounds/1round) Max-rep strict pull-ups Each time you break a set of pull-ups, complete a run. From 0:00-7:00 run 400, from 7:00-15:00 […]

23/03/2022 CROSSFIT

A. Front Squat: 10-8-6-4-2 B. AMRAP 8: 150/100M Row 20 Alternating Reverse Lunges w/ KB in Goblet Position 24/16kg(total) 10 Push-Ups -2min Rest, then- AMRAP 8: 200m Run 20 KB Goblet Squats 24/16kg 10 Pull-Ups

22/03/2022 ENDURANCE

4×8‘ amrap 1’ pause inbetw sets partner wod runden zählen und cals(laufen kleine runden) 1 300m ski and 200m run2 40m sandbag lunges and 200m run3 300m rudern and 200m run4 50wallballs and 200m run5 50 burpees and 200m run

22/03/2022 GYMNASTICS

warm up3 rounds5 burpees10m walking lunges double dip1 wall climb strength 25‘3-4 rounds 20 shoulder taps feom box10/10 box pistols/ pistols3-6 deep ring dips2 wall climbs + 15 sec hold wod – amrap 15‘20m sa kb oh carry left-„- right15/15 side dips30 superman extensions30 cals ergo

22/03/2022 CROSSFIT

A. clean & jerk (12min ) 10-8-6-4-2 rep clean & jerks *building to a heavy double B. conditioning 15min 5 rounds for time 5 push jerks 70/45 10 deadlifts 70/45 15 toes to bar

21/03/2022 CROSSFIT

0) warmup shuttlerunsburpees A. Skill & StrengthHandstand push ups 10min emom 10min 1. max strict handstand push ups / double dumbbell press 2. rest B.) conditioning (17min) for time 800m run 80 db snatches 20/15 400m run 40 burpees over the dumbbell 200m run 20 single dumbbell devils press 20/15

18/03/2022 CROSSFIT

A. power snatch 10-15min 1. build to a heavy set of 10rep 2. 1 x 10 @ 90%, 1 x 10 @ 80% B. conditioning 15min 3 rounds for time 10 power snatches 60/40 20 pull ups 50 double unders

17/03/2022 CROSSFIT

A. 3 Sets of: 5 SB Bench Press AHAP into Max SB Bench Press w/ half weight + HOH Rope Pull B. 1 Set of: 400m SB Carry @ 0.5 BW C. For time: 100 SB Squats @ 0.5 BW

16/03/2022 CROSSFIT

A. Deadlift: 10-8-6-4-2 B. AMRAP 20: 15 OA DB Deadlifts 35/20kg L 20 OA DB Bumper Plate Step-Overs* L 30m OA DB Suitecase Carry L 200m Run 15 OA DB Deadlifts 35/20kg R 20 OA DB Bumper Plate Step-Overs* R 30m OA DB Suitecase Carry R 200m Run *Step-overs over a 20+10kg Plate for Men, […]

15/03/2022 GYMNASTICS

warm up 10’ stair run 20m walking lunges 3 inch worm 10m bear crawl 20 pull aparts A. strength 25’ 3-4 rounds ring dips x max reps directly into push ups max reps box pistols 8/8 max chin over bar hold x1 directly into banded lat pull downs -rest as needed B. wod 12’ amrap […]

15/03/2022 ENDURANCE

warm up 8’ 1 stair run 5 wbs5 burpees 10m walking lunges 42’ amrap +e7mom 15 burpees 200m farmers carry (16/20) 500m various ergo 100 wb

15/03/2022 CROSSFIT

A. Push press 10-15min 1. build to a heavy set of 10rep 2. 1 x 10 @ 90%, 1 x 10 @ 80% B. Conditioning 15min amrap 15min 15/12 cal row 12 box jump overs 60/50 9 shoulder to overhead 60/50