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INTERMEDIATE 05/10/2020

0. WarmupAir SquatsPush-UpsPull-Ups then w empty barbell Jefferson Deadlifts, Press,Back Squat, Bent over Rows, Press from Behind the Neck, A. Strength6 sets:Frontsquat*Sets 1-3: 4 reps @ 80%*Sets 4-6: 8 reps @ 70% B.3 sets for max reps, each against a 4-minute running clock, of:500 Meter Row15 Thrusters (42,5/ 30kg) (if you miss frontrack ROM, use […]

CROSSFIT 05/10/2020

A. Strength (00:15-00:35) 5 Supersets:3 Front Squats6 Back Squats Rest as Needed Between Sets Set 1: 50% 1RM Front SquatSet 2: 53% 1RM Front SquatSet 3: 56% 1RM Front SquatSet 4: 59% 1RM Front SquatSet 5: 62% 1RM Front Squat weight should be between 60%-75% of your 1 RPM B. Conditioning (00:40-00:60) AMRAP 20:50 Wallballs […]

FUNDAY 04/10/2020

A. Odd Object Strength in teams of 3 5 min per station station A: Prowler Push 40 meter 2 min rest station B: Prowler Pull 40 meter 2 min rest station C: 40 meter Sandbag Walk to 20 rep Sandbagsquat 2 min rest station D: 40 meter one arm Farmer Carry B. Conditioning 8 min […]

FUNDAY INTERMEDIATE 04/10/2020

A. Odd Object Strength in teams of 3 5 min per station station A: Prowler Push 40 meter 2 min rest station B: Prowler Pull 40 meter 2 min rest station C: 40 meter Sandbag Walk to 20 rep Sandbagsquat 2 min rest station D: 40 meter one arm Farmer Carry B. Conditioning For Time: […]

INTERMEDIATE 03/10/2020

Warm-Up. Wall Slides Pec Activation Followed by… EMOM 6 minutes (2 sets): Station 1 – Parallette Shoot-Throughs x 3-5 reps Station 2 – Hip Bridges x 10 Station 3 – Paloff Side Steps x 4-5 each side Then… A. Strength (5 sets): Bench Press x 4-6 reps Followed by… 2 sets Bench Press x Max […]

90 min 03/10/2020

A. Strength Frontsquat work up to a 3 rep max in 10 sets s 1-3: 8 reps s 4-6: 5 reps s 6-8: 3 reps inbetween sets 1a) Slight Decline DB Bench Press: 5 x 10. Rest 30s. elevate the front of the bench on a 20kg plate – roughly 15cm off the floor 2 […]

INTERMEDIATE 02/10/2020

A. Skill for 30 min Handstand & one legged squat (pistol) coach to build up a EMOM style WOD for 8 min B. Conditioning AMRAP 12 minutes of:500 Meter Row20 Alternating Cossack Squats with Kettlebell Goblet Hold20 Single-Arm Kettlebell Presses (10 each arm) rest 2 min AMRAP 12 minutes of:400 Meter Run20 Wall Ball Shots

CROSSFIT 02/10/2020

A. Skill( 20 min) Gymnastic Stamina: Alternating OTM x 10 (5 rds) 1. :45 s Row (Recovery Pace) 2. 7,5m (1 length) HS walk or :45s HS Walk Practice B. Conditioning 3 Rounds For Time [25 Minute Cap]: 30 Power Snatches (35/24) 30 Box Jump Overs (24″/20″) 30 Pull-ups 30/24 Calorie Row

INTERMEDIATE 01/10/2020

warmup : for a perfect hinge A. Strength4 sets of eachStation 1 – Romanian Deadlift x 12 reps @slowdecentStation 2 – Ab-Wheel or Barbell Roll-Outs x 12-15 repsStation 3 – Bottom’s Up Kettlebell Carry x 25 meters each arm B. Conditioning AMRAP 8 minutes of:11 Calories of Assault Bike (or Rowing)21 Russian Kettlebell Swings 1 […]

CROSSFIT 01/10/2020

A. Strength (00:15-00:30) 1a) Split Stance Landmine Press: 3 x 6-8 ea. No rest.1b) 1-Arm KB Row w. rotation: 3 x 8-10 ea. No rest.1c) Alternating DB Curls: 3 x 10 ea. Rest 60s.– This a triset – you go from 1a to 1b to 1c then rest 60s.– 1 Warm-up set then 3 „work […]

INTERMEDIATE 30/09/2020

0. Warmup Shuttle RunsForward/Backward Leg Swings x 10 reps per sideBanded Pass Throughs in Bottom of the Squat x 10 reps A. Strength for 10 min accumulate AMROUNDAP define a KB complex Kettlebell Complex:Goat Bag Hinges x 5 (use both arms :))Kettlebell Snatch x 5Overhead Carry x 20 meter each arn Single-Arm KB Swings x […]

CROSSFIT 30/09/2020

A. Strength (00:15-00:30) Strict Gymnastics For Quality: 100% of Max Effort Strict Handstand Push-ups 100% of Max Effort Strict Pull-ups Rest 1 Minute 80% of Max Effort Strict Handstand Push-ups 80% of Max Effort Strict Pull-ups Rest 1 Minute 60% of Max Effort Strict Handstand Push-ups 60% of Max Effort Strict Pull-ups Sets Do Not […]

INTERMEDIATE 29/09/2020

Warmup build in Shoulder CircuitBicep Openers x 10 repsXiopang x 10 repsBent Over Rows x 10 repsBicep Curl + Push x 10 reps Then… A. Strength3 sets of eachStation 1 – Death March x 20 repsStation 2 – Turkish Get-Ups x 6 reps (3 each side)Station 3 – Side Plank x 45 seconds each side […]

CROSSFIT 29/09/2020

A. Strength Deadlift 5sets x 3Reps 1.70% 2.75% 3-5. 80% B: Conditioning for Time: 1000 Meter Row 30 Deadlifts (100/70) 50 Bar-Facing Burpees TC:20´

SWEATSHOP 28/09/2020

Wod: Teams of 2 „Mechanical Murph“ 1,6km Run 100 Cal Ski 200 Cal Row 300 Cal Bike 1,6km Run

INTERMEDIATE 28/09/2020

A. Strength 3 sets of each Station 1: Stationary Dips x 10-12 reps @ 2111 Station 2: Nose-to-Wall Handstand Hold x 60 seconds Station 3: L-Sit x 45-60 seconds (accumulated) B. Conditioning EMOM 20 minutes (5 sets of each) for Max Reps/Cals: Minute 1 – AB / ROW / SKI (for calories) Minute 2 – […]

CROSSFIT 28/09/2020

A. Strength (00:15-00:35) Gymnastics: 3 rds3 Pausing (Horizontal) Ring Rows (2s Chest to rings)5 Strict Ring Dips (Banded Box Dips)8-12 Alt. Pistols (4/4 Box Pistols) Olympic Wghl: 5sets x for 1 Hang Squat Clean1 Push Jerk weight should be between 60%-75% of your 1 RPM B. Conditioning (00:40-00:60) Every 4 Minutes x 5 Rounds:30 Air […]

INTERMEDIATE 26/09/2020

Warmup 2 sets of:Med-Ball Squats x 10 repsMed-Ball Rotational Throws x 10 reps (left)Med-Ball Rotational Throws x 10 reps (right)Med-Ball Deadlifts x 10 repsMed-Ball Alternating Step-Ups x 10 repsMed-Ball Hamstring Curls x 10 reps Then… Every 2 minutes, for 40 minutes (5 sets) for max calories: Station 1 – 90 seconds of Assault Bike (for […]

INTERMEDIATE 25/09/2020

A. Strength4 sets of:Barbell Hip Thrusts x 5 reps (go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)Band-Resisted Face Pulls x 15 reps 4 sets with 5 Reps @ that weight B. ConditioningARMAP 7 min 10 Calories of Assault Bike20 Walking Lunges with KB/DB Farmer’s Carry 2 […]