HOMEWORKOUT 26/03/2020

20 min E2min on 2min 10 Burpees5 Door Pullups / 10 Ringrows / 10 Tablepullup 10 Hamstring Curls 15 Chairdips20 Jumping Lunges then 50 Jumping Jacks40 Atomic Situps50 Jumping Jack40 Flutterkicks50 Jumping Jacks20 Russian Twist 50 Jumping Jacks 20 Towel Skiers50 Jumping Jacks

HOMEWORKOUT 25/03/2020

LOW INTENSITY/ STATIC PUMP Warm Up:Easy Jog or Stairs for 20min without break 2x15min OTM 1.) 15min – 3x Burpees, rest of Min Hollow Hold 2min or more Break 😉 2.) 15min – 3x Down Ups, rest of time Superman Hold

Meditations Yoga Klasse Nr 1

Zeit und Ort unabhängig könnt ihr euch in die Welt des Meditations- Yinyogas eintauchen. Mein Name ist Christin und ich begleite Dich bei dieser wunderbaren heutigen sportlichen Entspannungseinheit. Fühl Dich frei und melde Dich bei mir wenn Du mehr über die Themen: Bewegung Bewahren, Gut und Gesund Essen, Bewusstsein & Befinden und Stärkung der Abwehrkräfte […]

HOMEWORKOUT 24/03/2020

A. Mobility Work Controlled Articular Rotations: CARs every day (Quick routine)super Youtube Video B. Conditioning AMRAP 25 min Rope Jump (if you do not have a rope take an object you have to jump over) for every Rest you need / mistake with jumprope 10 Airsquats 10 Pushups10 Situps

HOMEWORKOUT 23/03/2020

A. Prep for WOD watch Coach Carl Paoli to learn about pistol progressionspart1: part2: part3: part4: B. Conditioning 50/75/100 1 Airsquat1 pistol (left)1 pistol (right)1 Shoulder touch (left/right)1 push up

HOMEWORKOUT 21/03/2020

A. Warmup 5 min of Jumping Jack Variations Film yourself Best Variations win 20 BRBCS BRICKBOX CREDITS can be used after Quarantine Period as means of payment B. Conditioning quarantined Barbara 5rds for time – with 3min Break inbetween 50x G2OH (Big Heavy Book or weight Plate) 40x Sit Ups (Adv V Ups or Atomic) […]

HOMEWORKOUT 19/03/2020

A. warmup Hip Opener Flexibility Routine B. Conditioning depending on fitnesslevel 50 OR 75 OR 100 reps 1. jumping lunge (left/right) into 2. Sprawl 3. Sprawl (left arm) 4. Sprawl (right arm) 5. into Burpee

HOMEWORKOUT 18/03/2020

0. Warm up routine whole body mobilization for 5-10 min B. Conditioning Partner wod (if you don’t have a partner at home – try facetime/Skype)50-40-30-20-10 HR REALESE PUSH UPS (scale as needed)Toe TouchesBent over rows with water bottles (or be creative)After each round 30 sec wall sit/partner sit (90 degrees) If you don’t have a […]

HOMEWORKOUT 17/03/2020

Warmup: 2-3 rounds:Min. 1: 20 Air Squats + 20 Shoulder Plank TapsMin. 2: 20 Lunges + 5-10 Push-upsMin. 3: 20 Lateral Air Jumps (pretend to jump over something)Min. 4: 5-10 Jumping Lunges + 5 Burpees   Strength: Max reps of each exercise within 1 min /rest as needed: 2 sets: Seated straight leg raises (optional: above […]

HOMEWORKOUT 16/03/2020 Quarantine Pump by Shawn a Leever Warmup: easy jog around your block or easy run on stairs Mobility: 3 min Paleo Sit / shoulder rotation mobilization A. Strength Shoulderpresses (seated Press or Deltoid) with DB/KB/Watterbottle Facepulls (Schnurli/ Bandl) inbetween plank hold for 1 min B. Conditioning 6 rds of 30 reps each Deadlifts (dbl/kbs/catsand/6ertragerl) […]

HOMEWORKOUT 15/03/2020

0. WarmupCAR ( Controlled Articular Rotation) A. Conditioning 1 Pushup 1 Airsquat 1 Situp 1 Plankpushup 1 Lunges every round + 1 rep, somit jede Runde die Repzahl um 1 erhöhen

HOMEWORKOUT 14/03/2020

Heute ein kleines #aerobiccapacity workout für das Herzkreislaufsystem by Coach Willi, mit Support von Professor Izumi Tabata. Dem Erfinder des Tabata ( Warmup: define your 15 min round course B. Core Strength2 rds Tabataplank variationshollow rock variations C. Conditioning 1 km run 5 rounds:20 Airsquats20 Burpees 20 Situps20 Pushups 1 km run (Link zu Youtube )

HOMEWORKOUT 13/03/2020

Liebe Mitglieder für alle die sich in eine freiwillige Quarantäne begeben haben damit ihr auch von zuhause aus mit einem Workout versorgt seid ab jetzt auch Brickbox Homeworkout for everyone. Auch für eure Familie, Freunde Haustiere die mit euch die Zeit verbringen. Schnappts euch eine Matte eine gute Youtube Playlist und es kann losgehen. 0. […]


A. Prep for WOD prep pec for dipsprep psoas for leg raises B. Conditioning Every 2 minutes, for 30 minutes (3 sets of each): Station 1 – 400/300 Meter Row Station 2 – 30 Stationary Dips Station 3 – 30/20 Calories of Assault Bike Station 4 – 15 Hanging Leg Raises Station 5 – 15 […]

CROSSFIT 13/03/2020

A) STRENGTH (15:00 – 00:40) Power Clean + Squat Clean: Heavy 1 + 1 in 10 sets. Rest 90s-2:00– Beginner: Focus on technique for all 10 sets. inbetween seated dynamic box jumps in total 25 reps between sets B) CONDITIONING (00:40 – 00:60) Every 10 Minutes x 2 Rounds:1,000/800 Meter Row30 Dumbbell Power Snatches (22,5/35)50 […]


A. Strength 3 sets of:Pause Deadlift x 6 reps (pause for 2 seconds at mid-patella, then extend to full hip and knee extension; reset before each lift; start sets around 60% of 1-RM and build by feel) Rest 60 seconds Handstand Hold x 45-60 seconds(progress from back to wall to nose to wall, and eventually […]

CROSSFIT 12/03/2020

0. Warmup A) STRENGTH (20:00 – 40:00) 6 sets of Deadlift3 – 3 – 2 – 2 -2-1 Rest between 90 seconds to 120 sec between setslast 1 @ around 85% of your 1 RM inbetween sets:AMRAP pushup variations use 4 different pushupvariationsdiamond, russian, B. Conditioning (00:45-00:55)AMRAP 18:10 Russian Kettlebell Swings (32/24)10 AbMat Sit-ups10 x […]

ENDURANCE 11/03/2020

Keep your pulse below Basic Endurance 1 / (Grundlagenausdauer 1)HRmax @65%-75% 4 X 18 min workouts for 18 min every 2min on 2minutes 1st – Row 2nd – Weighted Russian Box steps3rd – DB snatches  2 min rest for next station for 18 min every 2min on 2minutes  1st – Run 1 round to Burpee Broad Jumps […]


A. Strength 4 sets of:Russian Step-Ups x 10 reps each leg Side Plank x 45 seconds each side 100-Meter Suitcase Carry + Waiter’s Carry (5rounds in gym) (hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at 50-meters) B. Conditioning3 rounds for time […]

CROSSFIT 11/03/2020

0. Warmup A. Strength (10:00 – 20:00)Gymnastics Skill Work: Spend 10 minutes on ONE gymnastics skill. This should be purely skill-based and NOT a hard training session.– This should be the same skill as last week to ensure we are making progress. then build in 5 Sets (10 Minutes Total)::30 Seconds strict HSPU / or […]