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BODYWEIGHT 24/01/2019

A. Skill work on Handstand for 30 min   B. Conditioning 15 min AMRAP – heavy cindy 5 strict pull ups 10 parallette push ups 15 goblet squats 16/12

INTERMEDITATE 24/01/2019

A. Strength Three sets of: Bulgarian Split Squats x 20 reps each leg Rest 60 seconds after each leg Single-Arm Dumbbell Row x 8 reps Rest 60 seconds after each arm B. Conditioning For time: Row 1000 Meters OR 100 cal on the Bike Rest until relatively recovered, and then… Row 500 Meters OR 50 […]

CROSSFIT 24/01/2019

A. Skill / Strength (20min) work for 20 min on your Snatch work up to a 3 RM Snatch B. Conditioning (30min) Cf Open Conditioning (12min ) 25-20-15-10-5: Box Jump Overs (24″/20″) Toes to Bar Directly Into… 5-10-15-20-25: Hang Power Snatch (35/25) Wallballs (20/14) then Ergo Conditioning (12min ) On the 0:00 – 50/35 Calorie […]

INTERMEDITATE 23/01/2019

A. Strength E2MOM, for 18 minutes (3 sets of each): Station 1 – Supinated-Grip Bent-Over Barbell Row x 8 reps Station 2 – Dumbbell Death March x 20 steps Station 3 – Nose-to-Wall Handstand Hold x 60 seconds B. Conditioning Every 6 minutes, for 18 minutes (3 sets), for times: Row 500 Meters 30 Kettlebell […]

CROSSFIT 23/01/2019

A. Strength 5 sets of: Push Press x 3-4 reps Build to today’s heavy 3-4 reps. inbetween sets do 30 meter sealwalk with Coresliders A. Conditioning “Helen” 3 rounds for time of: 400 Meter Run (3rounds) / you may row if too cold 21 Kettlebell Swings (24/16 kg) 12 Pull-Ups C. Corechallange Repeat Corechallenge from […]

BODYWEIGHT 22/01/2019

A. Skill On a 25-minute clock, with no rest between: 15 minutes of handstand practice 10 minutes of L-sit practice 5 minutes of double-unders B0. Prep for WOD 15 min work on Muscle Up and Pistol B. Conditioning 7-6-5-4-3-2-1 reps for time of: Strict muscle-ups (no kip, work from ground with ring transitions and negative […]

INTERMEDITATE 22/01/2019

A. Strength (20 min) 4 sets 6-8 Floor Press (top down press) inbetween sets ALAP Ring Plank ( advanced single leg ring plank) B. Conditioning (19min) first AMRAP 5 minutes of: 15 Box Jumps (24″/20″) 15 DB Push Presses (22,5/16kg) Rest 2 minutes, continue at 7:00… second AMRAP 5 minutes of: 5 Devil’s Presses (22,5/16kg) […]

CROSSFIT 22/01/2019

A. Strength (20 min) 4 sets 6-8 Floor Press (top down press) inbetween sets ALAP Ring Plank ( advanced single leg ring plank) B. Conditioning (19min) first AMRAP 5 minutes of: 15 Box Jumps (24″/20″) 15 DB Push Presses (22,5/16kg) Rest 2 minutes, continue at 7:00… second AMRAP 5 minutes of: 5 Devil’s Presses (22,5/16kg) […]

CROSSFIT 21/01/2019

0. Warmup Accumulate 3 min in Squat position A. Strength (20 min) 3 sets of: Bulgarian Split Squats x 6 reps each leg / more weight than last week then chinup grip hold for alap then work for 2 min on free handstand B. Conditioning (18 min) 6 rounds every 3 minutes 10/7 Cal Assault […]

INTERMEDITATE 19/01/2019

A. Strength Every 90 seconds, for 18 minutes (3 sets): Station 1 – Romanian Deadlifts x 20 reps Station 2 – Barbell or Ab-Wheel Roll-Outs x 10 reps Station 3 – Single-Arm Dumbbell Row (Left) x 6-8 reps Station 4 – Single-Arm Dumbbell Row (Right) x 6-8 reps B. Conditioning 3 rounds for time of: […]

CROSSFIT 19/01/2019

WARMUP  5 min Rowing or Assault Bike directly into 4 rounds (not for time): 10 Burpee Deck Squats 10 Cossack Squats per side 10 Double KB OH Squats   STRENGTH: 5 rounds, every 4 min:  Pausing Front Squat: 5 sets of 2 8 second pause in botton. Sets: 50 – 53 – 56 – 59 […]

Beginner – Handstand/Core

Warmup/ Mobilisieren: Rücken, Handgelenke Skill: Handstand, Handstand-pushup und Core   Gymnastic Strength: Alle 90 sec, für 3 Runden: 1) 4 Wallclimbs oder scaled: 12 Wallsteps 2) 50-60 sek Hollow Hold 3) 50-60 sek Supermans  4) Handstand Pushup (von Box oder Pike)   Workout: EMOM for 15 minutes – 5 Runden: Minute 1 – 6 Chinups (C2B if […]

INTERMEDITATE 18/01/2019

A. Strength E2MoM, for 8 minutes (4 sets) of: Strict Shoulder Press x 3-4 reps Go as heavy as possible! then E2MoM, for 8 minutes (4 sets) of: Push Press x 3-4 reps B. Conditioning For time: 40/30 Calories of Assault Bike 30 Burpees 20 Strict Pull-Ups

CROSSFIT 18/01/2019

A. Strength E2MoM, for 8 minutes (4 sets) of: Strict Shoulder Press x 3-4 reps Go as heavy as possible! then E2MoM, for 8 minutes (4 sets) of: Push Press x 3-4 reps B0. Prep for WOD work on clean & t2b for 10 min B. Conditioning In a 20 minute timeframe: 4 rounds for […]

BODYWEIGHT 17/01/2019

A. Skill EMOM for 15 minutes (3 sets of each): Minute 1 – Supine Ring Rows x 8-10 reps @ 2111 Minute 2 – Side Plank (Left) x 40 seconds Minute 3 – Side Plank (Right) x 40 seconds Minute 4 – Reverse Snow Angels @ Wall x 15 reps (slow & controlled) Minute 5 […]

INTERMEDITATE 17/01/2019

A. Strength EMOM for 15 minutes (3 sets of each): Minute 1 – Supine Ring Rows x 8-10 reps @ 2111 Minute 2 – Side Plank (Left) x 40 seconds Minute 3 – Side Plank (Right) x 40 seconds Minute 4 – Reverse Snow Angels @ Wall x 15 reps (slow & controlled) Minute 5 […]

CROSSFIT 17/01/2019

A. Strength EMOM for 15 minutes (3 sets of each): Minute 1 – Supine Ring Rows x 8-10 reps Minute 2 – Side Plank (Left) x 40 seconds Minute 3 – Side Plank (Right) x 40 seconds Minute 4 – Reverse Snow Angels @ Wall x 15 reps (slow & controlled) Minute 5 – Hollow […]

INTERMEDITATE 16/01/2019

A. Strength E2MO2m, for 18 minutes (3 sets of each): Staiton 1 – Back Squat x 6 reps (slow decent, explosive getup) Station 2 – Supinated-Grip Bent-Over Row x 8-10 reps Station 3 – Single-Leg Hip Bridge x 15 reps each leg (you should not feel pain in lumbar spine) B. Conditioning AMRAP 12 minutes […]

CROSSFIT 16/01/2019

A. Strength E2MO2m, for 18 minutes (3 sets of each): Staiton 1 – Back Squat x 6 reps (slow decent, explosive getup) Station 2 – Supinated-Grip Bent-Over Row x 8-10 reps Station 3 – Single-Leg Hip Bridge x 15 reps each leg (you should not feel pain in lumbar spine) B0. Skill for Wod (10min) […]