Kategorie: Uncategorized

INTERMEDIATE 02/07/2020

A. Warmup Skilldevelopment 10 Strict Press + 10 Front Squats + 30-second Front Rack Carry Rest 15 seconds 5 Cleans (or Swings w/ KB) + 5 Push Press + 30-second Overhead Carry Rest 15 seconds 5 Ground to Overhead + 5 Overhead Squat (can do single-arm OHS w/ KB or DB, if needed) A. StrengthEMOM […]

SWEATSHOP 08/06/2020

A. Teams of 2 (one athlete works) 150 cal (bike/row/ Ski) 150 Burpee box jump overs Every 4 min: 1 min plank variation (both athletes) B. Teams of 4 20 min AMRAP A: 15 Cal (bike/row/ Ski) B: 20 WB C: 50 DU D: Rest

INTERMEDIATE 18/01/2020

0. Warmup KB Complex: 10 Goblet Squats 5 KB Swings rechts 5 KB Rows rechts 5 KB Swings / Rows links 10 presses (strict -> push press) rechts / links 10 Good Mornings increase weight per round / inbetween rounds: 2 Längen Bearcrawl A. Gymnastic Skill Strength: Shoulder / Core Strength: 1) Ring Rows im […]

SWEATSHOP 06/01/2020

S1: 4 min of Biking (A) aim for 45/35 cal S2: 4min of Ski Erg (aim for 1K) S3: 1 time the stairs with Kb in farmercarry (24/16) rest of time BP broad jumps (B) S4: 4 min of Sledpush (aim for 50meter) S5: 4 min of Biking (A) aim for 45/35 cal S6: 4 […]

INTERMEDIATE 07/12/2019

A. Prep for WOD perfect hinging/ running B. Conditoning AMRAP 20 with a partner – ascending reps:3 Deadlifts 3 Burpee Pull-ups5 Line sprint 6 Deadlifts 6 Burpee Pull-ups5 Line sprint 9 Deadlifts 9 Burpee Pull-ups 5 Line sprint And so…*One person works – split as desired.

INTERMEDIATE 31/07/2019

A. Strength 3setsStaiton 1 – Goblet Squat / SB Squats x 8+ reps (if you can perform more than 15 reps, go heavier) Station 2 – Inverted Row x 8+ reps (if you can perform more than 15 reps, go lower with the bar) Station 3 – Abwheel Rolllouts x 8+ reps (if you can […]

INTERMEDIATE 29/06/2019

A. Prep for WOD B. Conditioninggo down into the „Hof“ with your buddy and do it! With a running clock in teams of 2: 0:00-10:00 200 Meter Run (1round) 12 DB Hang Squat Cleans (22,5, 35) *One athlete completes a full round at a time 12:00-22:00 200 Meter Run (1round) 12 DB Hang Power Cleans […]

INTERMEDIATE 11/05/2019

A. Prep for WOD B. ConditioningIn teams of 3 with a running clock: 0:00-15:00 AMRAP: 600 Meter Run (each is running 600 m) 90 Wall balls (20, 14) 180 Double Unders 2 min rest then.. 17:00-32:00 AMRAP: 600 Meter Medball Run (20, 14) (each is running 600 m)60 DB Hang Power Cleans (50, 35) 120 […]

CROSSFIT 11/03/2019

A. Strength (00:15-00:35) Barbell Glute Bridge: 5 x 5– Take 3 sets to build to work weight– Perform all 5 sets with one weight (the work weight should be established after 3 sets– Hold the top of movement squeeze each rep for 1sec B0. Prep for Conditioning Power Clean + Thruster: 3 x 2 + […]

INTERMEDIATE 05/03/2019

A. Strength (00:15-00:40) 3 sets of Supinated-Grip Bent-Over Barbell Row x 8 reps Dumbbell Death March x 20 steps Nose-to-Wall Handstand Hold x 60 seconds B. Conditioning (00:40-00:50) For max reps/calories:3 Minutes of Rowing3 Minutes of Kettlebell Swings3 Minutes of Assault Bike C. Accessory Banded Row from Plank: 4 x 8-12 each side

CROSSFIT 25/02/2019

A. Strength (00:15-00:40) work up to a heavy complex of 3 Deadlifts2 Power Cleans1 Squat Clean *All done without removing hands from the bar*Build to a max over the course of 6-8 sets Rest 2:00 between sets B. Conditioning (00:40-00:50) Elvis 30 Squat Cleans (82,5/55) C. Accessory 3×20 per side Pallof Presses and foam roll […]

Crossfit 90 – 02/02/2019

Warmup,.. and then build op to heavy set of 5 rep DL 20 minütiges EMOM: 1) EMOM for 5 min: 15/12 Cal Rowimmediately into: 2) EMOM for 5 min: 5 Deadliftsimmediately into: 3) EMOM for 5 min: 15/12 Cal Rowimmediately into: 2) EMOM for 5 min: 5 Deadlifts then.. 10 min to prep for workout […]

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 […]

Beginner – Press

Warmup: 2 Runden 2 Längen Bear Crawl mit 1,25 kg Scheibe am Rücken, sobald Scheibe runter fällt 3 Burpees. 14 Plank to Elbow 10 Back Extensions 6 Pushups Playtime: Squat Mobility Skill: Press Variationen (Strict Press, Push Press, Push Jerk) mit PVC   A. Strength: Strict Shoulder Press Every 4 minutes, for 16 minutes (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 […]

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 […]

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 […]

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 […]