Monat: August 2022

02/09/2022 CROSSFIT

A. 18 minutes (3 sets) of:Station 1 – Barbell Hip Thrust x 6 reps @ 21X1Station 2 – Band Pull-Aparts x 30 reps Station 3 – Side Plank x 45 seconds on each side B. Strict Diane21 15 9 Deadlifts (102,5/70)Strict Handstand Push-Ups

01/09/2022 CROSSFIT

A. For time: 800m Sandbag Carry @ 0.5 BW Every time you drop the SB run all the way back to the start, turn, run back to your SB and continue the carry. B. 3 Sets of: B1. Chainsaw Rope Pull B2. Alternating Tripod Rope Pull

31/08/2022 CROSSFIT

A. 5 Sets of:3 Barbell Thrusters(out of rack) B. For time: 5 Wall Walks30m Reverse Bear Crawl50 Double Unders100 OA KB Thrusters(total)

30/08/2022 ENDURANCE

18 min emom1: 40 double under2: 8/8 db hang snatch3: 16 air squats4: 8(+) burpee over db5: max cal erg6: rest run 1 big round with 2 KB/DB in farmer carry 18 min emom1: 6 Bp Box Step overs2: 8/8 db hang cluster3: 12 OA Db overhead walking lunges4: 12+ Ring Rows 5: max cal […]

30/08/2022 CROSSFIT

A. Every 2 minutes, for 18 minutes (3 sets each) of:Station 1 – 2-4 Strict Ring Muscle-Ups *ProgressionStation 2 – 15m Handstand Walk / 2 Wallclimbs to Frontfacing HoldStation 3 – L-Sit x 60 seconds(accumulate the time if you’re unable to maintain this position unbroken) B. 2 rounds for time of:25/20 Calories of Rowing800 Meter […]

29/08/2022 CROSSFIT

A. Every 2 minutes, for 14 minutes (7 sets): Back Squat *Sets 1-4 = 1 rep @ 90% of 1-RM Back Squat *Sets 5-7 = 3 reps @ 85% B. Every 4 minutes, for 16 minutes (4 sets) for max calories of: 90 Seconds of Assault Bike 60 Double-Unders

26/08/2022 BODYWEIGHT

Warm-Up.2 sets of:Dumbbell Suitcase Deadlift x 8 reps, rightDumbbell Waiter’s Carry x 20meter, rightDumbbell Suitcase Deadlift x 8 reps, leftDumbbell Waiter’s Carry x 20meter, left A. 2 sets Against a 3-minute clock…Row 500 MetersMax Reps of Strict Pull-Ups / Ring Rows Rest 60 seconds, and then… Against a 3-minute clock…Run 400 MetersMax Reps of Kettlebell […]

26/08/2022 CROSSFIT

A. Prep for WOD 15 min of Clean technique B. Clean BatteryFor Load1 rep max Squat Clean (tc 10min) Rest 10 minutes Then, AMRAP in 8 minutes of:Cleans (90% of 1RM) rest of time AMRAP Run

25/08/2022 CROSSFIT

A. Warm-Up/ AMRAP 10: 15m Walking Lunges15m Bear Crawl15m Burpee Broad Jump B. For time: 30-20-10 SB Front Squat @ 0.5/0.33 BWSB Bent-over Row @ 0.5/0.33 BWSB Floor Press @ 0.5/0.33 BW After each set of Floor Presses perform a HOH Rope Pull

24/08/2022 CROSSFIT

A. AMRAP 15: 500/400m Row400m SB Carry @ 0.5/0.33 BW B. AMRAP 15: 30/24 Cal. Assault Bike400m DB Front Rack Carry 2×15/10kg C. AMRAP 15: 400m Run400m KB Farmers Carry 2×24/16kg

23/08/2022 ENDURANCE

1st 21min EMOM 45sec work/ 15sec rest1st: cal row2nd: plate ground to overhead3rd: burpee to plate4rd: cal bike/ski erg5th: abmat sit ups6th: walking lunges7th: rest Run 1 big round inbetween with one Db/Kb in Farmercarry (24/16) 2nd 21min EMOM 45sec work/ 15sec rest1st: cal row2nd: double Db Clusters from Hang Clean3rd: burpee pullups4rd: cal bike/ski […]

23/08/2022 CROSSFIT

A.5 sets: for 10 minBench Press x 4-6 reps @ 20X1 Followed by… 2 setsBench Press x Max Reps @ 90% of today’s heaviest set B.EMOM 20 minutes (4 sets of each):Minute 1 – 20/15 Calories of Assault BikeMinute 2 – 12-15 Toes to BarMinute 3 – 10-12 Stationary or Ring Dips @ 1111Minute 4 […]

22/08/2022 CROSSFIT

A.2 sets of:Bulgarian Split Squat x 20 reps (constant movement; you can use a front or back-racked barbell or dumbbells held at your sides for these, choose what you prefer and load it appropriately)Rest 60 seconds between legs, and 2-3 minutes between sets B.“Fran Sandwich”For time:1000 Meter Row OR 800 m RUN (4rounds)(start in 2 […]

18/08/2022 Strength & Intensity

A. in teams of 2: ( 20 min )3 sets of Seated DB/KB Press directly into 20meter HOH Ropepull B. 20 min AMRAP 10 suitcase deadlift (R) (with a DB/KB)20 meter walking lunge (bw)8 sandbag pushpress10 suitcase deadlift (L) (with a DB/KB)20 meter walking lunge (bw)8 sandbag pushpress 20 meter walking lunge (bw)

19/08/2022 CROSSFIT

A. 3 sets of: Deadlift x 6-8 reps Rest 20 seconds Tall Box Jumps x 6 reps (land as high and soft as possible, then step down, reset and repeat – the goal is to jump as high as possible on every repetition) Rest 3 minutes B. AMRAP 10 minutes of: 15/10 Calories of Assault […]

18/08/2022 CROSSFIT

A. SB-on-shoulder Squat: 6-4-2 All 6 Sets(because 1 set per side) have to start with a SB Clean with an over-under-grip. B. 3 Sets of: SB Bench Press into HOH Rope Pull Note: 6-4-2 Reps for the SB Bench C. For time: 200m Sled Sprint

17/08/2022 CROSSFIT

A. 3 Sets of: A1. 15 DB RDLs A2. 10 Strict TTB B. For time: 10-20-30-20-10 Burpees WBS 9/6kg Pull-Ups Time Cap: 30min

16/08/2022 ENDURANCE

A. Buy in: 30 strict Pullups OR Acummulate 2 min in Pulluphold then rest for everyone to finish then Every 8 minutes, for 40 minutes (5 sets) for times:400 Meter Run30 Wall Ball Shots (20/14 lbs)400 Meter Run30 Push-Ups If any of your first sets take more than 7 minutes, reduce your reps or the […]

16/08/2022 CROSSFIT

A. Strength Every 2:30, for 15 minutes (6 sets):Back Squat*Sets 1-3 = 2 reps @ 88-90%*Sets 4-6 = 4 reps @ 80-83% B. Condi 2 rounds for time of:20/15 Calories of Assault Bike/Bike10 Dumbbell Devil’s Presses (50/35 lbs) rest 1 min2 rounds20/15 Calories of Rowing20 KB Push Press (24/16kg) C. Corefinisher20 Pikeup Rows

09/08/2022 BODYWEIGHT

Skill: one legged squat ROM B. CondiEMOM fo 20min1: 5 strict HSPU 2: 10 PISTOL Variations3: 10 PULLUP Variations