Monat: September 2022

27/09/2022 BODYWEIGHT

warm up 10‘2 greatest stretch2 inch worm20 pull aparts e2mom x56-10 (australian) pull ups3-6 (diamond) push upsrest 1‘ e2mom x56/6 (box) pistols20“ false grip practise (hold/pull)rest 1‘ e2mom x51’ deadhangrest 1‘ e2mom x530“ L-sit hold10 deadbugs

27/09/2022 ENDURANCE

Teams of 2Buy in: 800 m run togetherthen split as you wish: 100 Weighted Lunges 30 rounds of 3 Pull Ups, 3T2B3 Burpee broad jumps 100 Weighted Lunges Buy out: 800 m run together

30/09/2022 CROSSFIT

A. Kettlebell Skill & Conditioning (15 min)work up to your heaviest complex weight possible5 double KB frontrack Squat5 double KB cleans5 double KB press5 double KB frontrack Squat then perform complex with heaviest weight possible 5 rounds of5 double KB frontrack Squat5 double KB cleans5 double KB press5 double KB frontrack Squat B. start in […]

29/09/2022 CROSSFIT

A. 5 Sets of: HOH Rope Pulls B. 10 Rounds for time of: 10 SB Squats @0.5/0.33 BW10 Push-Ups

28/09/2022 CROSSFIT

A. Warm-Up/AMRAP 15: 15m SB-on-shoulder Walking Lunges L15m SB-on-shoulder Walking Lunges R30 Bumper Plate Russian Twists(total)15m Broad Jumps B. Sumo Deadlift: 1-1-1-1-1-1-1-1-1-1 C. Finisher: 15/12 Calories Assault Bike

27/09/2022 CROSSFIT

A. (15min)5 sets:Tempo Front Squat @ 32X1*Set 1 – 3 reps @ 70% of 1-RM Front Squat*Set 2 – 2 reps @ 75%*Set 3 – 2 reps @ 80%*Set 4 – 1 rep @ 85%*Set 5 – 1 rep @ 87.5% B. (30min) AMRAP 30 minutes of:400 Meter Runimmediately followed by…3 rounds of:15 Wall Ball […]

26/09/2022 CROSSFIT

A. (25min) 5 sets of:Bench Press x 2-4 reps @ 20X1Rest 90 secondsAb-Wheel Roll-Outs x 6-8 reps @ 3020Rest 90 seconds B. (16min) 2 sets for max reps of:90 seconds of Assault Bike OR Row for CaloriesRest 30 seconds90 seconds of Ring DipsRest 30 seconds90 seconds of Rowing OR Assault Bike for CaloriesRest 30 seconds90 […]

23/09/2022 BODYWEIGHT

0.Warmup High KneesOver-the-fence, forwardsOver-the-fence, backwardsBunny HopsSuicides, remain forward facing throughout Followed by… 2 sets of:Weight Plate Overhead Reverse Lunge x 10 reps, alternatingBroad Jump x 3 reps A. For time:800 Meter Run40 Alternating Single-Arm Dumbbell Snatches40 Jumping Lunges800 Meter Run40 Alternating Single-Arm Dumbbell Snatches40 Jumping Lunges800 Meter Run

23/09/2022 CROSSFIT

A. SkillworkHandstand Hold / Walk B. Conditioning For time: 3-minute handstand hold / OR wallfacing hanstandhold100 squats50-meter handstand walk / OR 10 wallwalks100 lunges30 handstand push-ups / pushups*

22/09/2022 CROSSFIT

A. Warm-Up/AMRAP 12: 15m Bear Crawl15m Prowler Push30m KB Farmers Carry15m Reverse Sled Drag B. Backsquat: 1-1-1-1-1-1-1-1-1-1 C. Finisher: 10-9-8-7-6-5-5-3-2-1 SB Floor Press @0.5/0.3 BW Between Sets perform a 30m Forearm Carry

21/09/2022 CROSSFIT

AMRAP 40: 600m Run15m Double KB Front Rack Carry 2×16/12kg15m Double KB Front Rack Lunges15 SB Bent-over Rows @0.5/0.33 BW15 SB Front Squats

20/09/2022 GYMNASTICS

gymnasticswarm up 12’10m high knee walk10m toy soldier10m crab walk10m walking lunges with rotation strength 25’amrap for quality4-6 pistol squats/box pistols4-6 box hspu3-5 seated box jumps2’ DU practice wod 15’for time21-15-9cals rowburpee box jump overs

20/09/2022 ENDURANCE

warm up 8’1x stairs1/1 greatest stretch6 medball thrusteres then 20’ e5mom30/24 cals row/ski/bike30 wall ball shots (9/6) then 20’ amrap20m sled push20 burpees

20/09/2022 CROSSFIT

a. Weightliftingwith a light barbell:High Hang Power Snatch x 3 + 3 Overhead SquatsLow Hang Power Snatch x 2 + 2 Overhead SquatsSlow Pull Snatch x 1 Then… A. Against a 4-minute running clock, for max reps:400 Meter Run40 Double Unders10 Chest-to-Bar Pull-UpsMax Reps of Snatch (60/42,5) Rest 2 minutes, and repeat for a total […]

19/09/2022 CROSSFIT

A. 5 sets:Shoulder Press x 3-5 reps If you achieve 5 successful reps, increase the load in the next set. B.AMRAP 12 minutes of:6 Strict Handstand Push-Ups9 Ring Dips12 Toes to Bar

13/09/2022 BODYWEIGHT

warm up 10‘10m walking lunges10m bear crawl10 scap pull ups10 cals ergo skill20’ amrap for quality2 wall climbs + 15-30s hold10 perfect form hollow to superman5 false grip pull ups or 15“ false grip hold1‘ wall sit wod for time TC 20‘50/40/30burpeesair squatssit ups

16/09/2022 CROSSFIT

A. Prep for Wod B. Condi (30min timecap)For Time800 meter Run 25 Hang Power Cleans (52,5/25kg)20 Frontrack Lunges (52,5/25kg) 600 meter Run 15 Hang Power Cleans (70/45kg)10 Frontrack Lunges(70/45kg) 400 meter Run 10 Hang Power Cleans (80/55kg)4 Frontrack Lunges (80/55kg)

15/09/2022 CROSSFIT

A. 3 Sets of: A1. 15 Barbell RDLsA2. 400m SB Carry B. 3 Sets of: B1. 5 Sumo Deadlifts off blocksB2. 5 High Hurdle Jumps C. 2-3 Sets of: Sled Sprint

14/09/2022 CROSSFIT

A. 5 Sets of: OA DB Rows 1st Set – about 20 Reps +/- with light weight2nd & 3rd Set – 8-12 Reps with medium weight4th & 5th Set – 5 Reps with heavy weight B. For time: 30 DB Squat Cleans 2×22,5/15kg30 DB Thrusters15 DB Squat Cleans15 DB Thrusters Starting at 1:00min, perform 5 […]

13/09/2022 ENDURANCE

warm updeath by burpees and air squatsstart with 4 burpees, 8 air squats add 2 reps each minute TC 8‘partner wod amrap 4×10‘ + 90“ rest inbetween1 row 250m and burpeer2 run 200m and hr push ups3 farmers walk 40 m and air squats4 ski 250m and weighted lunges both work at the same time […]