Blog

CROSSFIT 03/12/2018

0. Warmup for 15 min A. Strength (20 minutes) Back Squat *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 85% *Set 4 – 2 reps @ 90% *Set 5 – 1 rep @ 95% *Set 6 – 6 reps @ 80-85% Rest 2 […]

FUNDAY Preparation for HYROX 02/12/2018

Hyrox BIKE 75/50 Bike /// OR  4 min Running Stairs (swith mode every round) after every endurance piece choose free station Station 1: 1000 m Skierg Station 2: 2 x 25m SledPush (*75kg / 125kg / 125kg / 175kg) Station 3: 2x 25m Sled Pull – (*50kg / 75kg / 75kg / 125kg) Station 4: […]

CROSSFIT 01/12/2018

Warmup: 10 Burpees – 1 Squat 9 Burpees – 2 Squats 8 Burpees – 3 Squats 7 Burpees – 4 Squats 6 Burpees – 5 Squats 5 Burpees – 6 Squats 4 Burpees – 7 Squats 3 Burpees – 8 Squats 2 Burpees – 9 Squats 1 Burpee – 10 Squats Then some shoulder prep […]

INTERMEDIATE 01/12/2018

Warmup: 10 Burpees – 1 Squat 9 Burpees – 2 Squats 8 Burpees – 3 Squats 7 Burpees – 4 Squats 6 Burpees – 5 Squats 5 Burpees – 6 Squats 4 Burpees – 7 Squats 3 Burpees – 8 Squats 2 Burpees – 9 Squats 1 Burpee – 10 Squats Then some shoulder prep […]

CROSSFIT 90 01/12/2018

Warmup: 4 rounds: 15 cal row/ski (switch every round) 15 Meter Death March (with two DBs) 15 Goblet Squats (with same or heavier DBs)   in between rounds: animal walks – 1 length forward, 1 backward: bear crawl, lizard walk, duck walk    5-8 min to find your weight for A.   A. Strength Four sets of: Front […]

CROSSFIT 30/11/2018

A. Strength 5 sets of Deadlift x 5 reps Rest 2-3 minutes Keep all sets above 75% of your 1-RM. B. Conditioning 5 rounds for time of: 400 Meter Run (3rounds) 40 Double-Unders 10 Deadlifts (100/70)

INTERMEDIATE 29/11/2018

A. Strength 4 sets to max out on: a, Ring Facepulls (aim for 12 to 15 pulls) b, max out on Wallclimb to Handstandholds B. Conditioning (20 min) 5 x 2-minute rounds of: 15-cal. row Max strict weighted* toes-to-bars (with a medball) Rest 90 seconds select a number of calories that will allow you about […]

BODYWEIGHT 29/11/2018

A. Strength 4 sets to max out on: a, Ring Facepulls (aim for 12 to 15 pulls) b, max out on Wallclimb to Handstandholds B. Conditioning (20 min) 5 x 2-minute rounds of: 15-cal. row Max strict weighted* toes-to-bars (with a medball) Rest 90 seconds select a number of calories that will allow you about […]

CROSSFIT 29/11/2018

A. Strength for 20 minutes 4sets of Bench Press x 3 reps (go heavy with your spotting buddy) Rest 45-60 seconds All out deficit* Ring Rows with (legs on a box) B0. Prep for WOD for 10min prep knees and shoulders for conditioning B. Conditioning 9 min AMRAP 21 overhead squats 42,5/30 18 pull ups […]

INTERMEDIATE HONORWOD Variation 28/11/2018

A. Prep for WOD B. Honor Wod Anton & Franz ; (timecap 40 min) Simulation des 12 h Arbeitstages von Anton & Franz Vielen Dank für euren leidenschaftlichen Einsatz in teams of 2 (igoyugo) 10 greens onesided farmer walk (70% of 1 RM) 40 knee raises 40 pushups 40 DB Thruster 8 greens onesided farmer walk […]

HONORWOD ANTON & FRANZ 28/11/2018

A. Prep for WOD B. Honor Wod Anton & Franz ; (timecap 40 min) Simulation des 12 h Arbeitstages von Anton & Franz Vielen Dank für euren leidenschaftlichen Einsatz in teams of 2 (igoyugo) 10 greens onesided farmer walk (70% of 1 RM) 60 toes-to-bars 60 Pushups 60 Double KB Thruster (24/16) 8 greens onesided farmer […]

INTERMEDIATE 27/11/2018

A. Strength EMOM for 15 minutes (3 sets) of: Minute 1 – Tempo Push-Ups x 10-12 reps Minute 2 – 50-Meter Suitcase Carry + Waiter’s Carry (Left Arm Overhead) Minute 3 – Strict Toes to Bar or Hanging Leg Raises x 6-8 reps @ 2110 Minute 4 – Push-Ups x 20 reps Minute 5 – […]

BODYWEIGHT 27/11/2018

A. Skill for 20 min work on your max distance broad jump work on Jumpdown from Box / find your height for the EMOM work in a EMOM 10 min on core skill for HS ODD: 6 Broadjumps EVEN: 4-5 Jumpdowns from Box / (jump down from Box, and work on a ninja cat smooth […]

CROSSFIT 27/11/2018

A. Strength Every 2 minutes, for 20 minutes (10 sets): Hang Clean + Clean Build over the course of the 10 sets to today’s heavy complex. B. Conditioning 24 min AMRAP in teams of 3 15 squat cleans 80/55 30 power cleans 80/55 45 slamball cleans over the shoulder 60 med ball cleans 9/6  

Der Flowzustand

Liebe Brickboxer,  dies wird ein längeres philosophisches Email, deswegen unterteile ich es gleich hier zu Beginn in zwei Teile.  Als ersten Teil und als die wichtigste Komponente dieser Email, möchte ich mich bei unseren zwei Helden Franz Hopfenwieser und Anton Lengyel bedanken. Beide haben sich aufopferungsvoll und mit völliger Hingabe dem Projekt „Pullupstange neu“ verpflichtet […]

INTERMEDIATE 26/11/2018

0. Warmup for 15 min A. Strength (20 minutes) Front Squat *Set 1 – 8 reps @ 55% *Set 2 – 8 reps @ 60% *Set 3 – 6 reps @ 80% *Set 4 – 4 reps @ 70% *Set 5 – 3 rep @ 80% *Set 6 – 8 reps @ 70% Rest 2 […]

CROSSFIT 26/11/2018

0. Warmup for 15 min A. Strength (25 minutes) Test your 1 RM Front Squat B. Conditioning For time 30 burpee box jumps then, 3 rounds 10 toes to bar 10 strict hspu

CROSSFIT 24/11/2018

24/11/2018 A. Prep for WOD Animal Flow Movements Warmup for 15 min B. Conditioning Every 90 seconds, for 30 minutes (4 sets): Station 1 – 20/15 Calories of Assault Bike Station 2 – 15 Burpee Box Jump-Overs (24″/20″) Station 3 – 250 Meter Row Station 4 – 20 Single-Arm DB Snatches (22,5kg/35 lbs – 10 […]

CROSSFIT 23/11/2018

23/11/2018 A. Conditioning / Strength 3 sets for max reps of: 45 seconds of Rowing Rest 45 seconds 45 seconds of Strict Handstand Push-Ups Rest 45 seconds 45 seconds of Double-Unders Rest 45 seconds 45 seconds of Strict Chinups Rest 45 seconds B. Conditioning AMRAP 10 minutes of: 10 Push Presses (60/42,5 kg) 10 Burpees […]

BODYWEIGHT 22/11/2018

A. Prep for WOD Skill. work for 10 min on your Doubleunder 5 min go through rowing technique B. Conditioning 100 cal row/bike/ski 100 DU 90 cal row/bike/ski 90 DU 80 cal row/bike/ski 80 DU … 🙂 🙂 20 cal row/bike/ski 20 DU 10 cal row/bike/ski 10 DU