X-Fitter Erlangen
Nächstes Workout

WODArchive

AMRAP 15

30 air squats
20 HSPU
10 deadlifts (100/70)
technique: ring muscle up

5 ring muscle ups
50 double unders
4 ring muscle ups
40 double unders
3 ring muscle ups
30 double unders
2 ring muscle ups
20 double unders
1 ring muscle up
10 double unders
EMOM 6
3 deadlifts
2 hang power clean
1 push jerk

3 rft:
10 clean and jerks (70/50)
50 wall balls (9/6)
EMOM 6
3 deadlifts
2 hang power clean
1 push jerk

3 rft:
10 clean and jerks (70/50)
50 wall balls (9/6)
5-5-5-5-5 bench press

Annie
50-40-30-20-10
double unders
sit ups
technique: rope climbs

Elizabeth
21-15-9
clean (60/42,5)
ring dips
technique: rope climbs

Elizabeth
21-15-9
clean (60/42,5)
ring dips
Partner WOD - AMRAP 17

1: 400m run
2: AMRAP
10 hip extentions (20/15)
10 burpees
10 KB-swing (24/16)
PARTNER WOD

AMRAP 18
P1: squat-clean-to-thruster (60/35)
P2: 10 pull up - 15 sit up - 20 air squat
Mode: Partner change after each round
Score: Total number of squat-clean-to-thruster
10 min AMRAP
3-6-9-...
burpee
deadllift (100/70)
5-5-5-5-5: OHS

5rft:
10 toes to bar
30s handstand hold
30 jumping lunges
1 bahn spiderman push up
1 bahn bear crawl
5rft:
20 wall ball
20 SDHP (35/20)
20 box jump
20 push press (35/20)
5rft:
20 wall ball
20 SDHP (35/20)
20 box jump
20 push press (35/20)
5-5-5-5-5: Backsquat

FRAN 21-15-9
thruster (42,5/30)
pull up
AMRAP 12
8 strict pull up
12 power snatch (60/35)
16 alt. pisotols
AMRAP 12
8 strict pull up
12 power snatch (60/35)
16 alt. pisotols
5-5-5-5-5: Frontsquat

3rft:
10 burped-pull-up
15 box jump
20 V-up
strength
backsquat
8-8-8-8

AMRAP 30
5 DL (130/85)
15 box jump
30 DU
10 rounds for time
10 pull up
20 push up
30 sit up
40 air squat
OPEN 14.4
14min AMRAP
60 cal row
50 t2b
40 wall ball (9/6)
30 clean (60/40)
20 MU
technique: pistols / HSPU

AMRAP 15min
10 sit ups
8 box jumps
6 Hand Release push ups
4 pistols each side
2 HSPU
sterngth/technique:
EMOM 10
5 heavy thruster

wod:
21-15-9
thruster(42/30)
hspu
air squat
sterngth/technique:
EMOM 10
5 heavy thruster

wod:
21-15-9
thruster(42/30)
hspu
air squat
technique:
EMOM 10
1 muscle clean
2 power clean
3 squat clean

wod:
21-15-9
clean(70/45)
push up
wall ball(9/6)
technique:
EMOM 10
1 muscle snatch
2 power snatch
3 squat snatch

wod:
16min AMRAP
3 power snatch(60/35)
6 push press(60/30)
12 box jump
technique:
EMOM 10
1 muscle snatch
2 power snatch
3 squat snatch

wod:
16min AMRAP
3 power snatch(60/35)
6 push press(60/30)
12 box jump
strength:
oh-squat
3-3-3-3-3

wod:
for max reps/weight
3min push ups
2min rest
3min double unders
2min rest
3min to find 1-rep-max frontsquat
18min AMRAP
2 Cleans (100/70)
10 Burpee Box Jump
5 HSPU
EMOM 10
5 Strict Pull up

Nancy
5 Rds.
400m run
15 OHS (42,5/30)
EMOM 12
E 30sec. L-sit
O 30sec. Chin over bar hold

For Time
50 Box Jumps
50 Sit ups
50 Dips
50 Sit ups
50 Box Jumps
EMOM 12
E 30sec. L-sit
O 30sec. Chin over bar hold

For Time
50 Box Jumps
50 Sit ups
50 Dips
50 Sit ups
50 Box Jumps
7 Rds.
400m run
21 Lunges
15 Pull up
9 Burpees
5 Rds.
10 Front squats (70/42,5)
10 KB-swings
Then
250 DU
Then
5 Rds.
10 Dead lift (70/42,5)
10 Wall ball (9/6)
5 Rds.
10 Front squats (70/42,5)
10 KB-swings
Then
250 DU
Then
5 Rds.
10 Dead lift (70/42,5)
10 Wall ball (9/6)
BBQ
3-7 Rds
20 jumping jacks
10 plank jacks
20 high knees
10 climbers
20 straight leg bounds
10 plank leg raises
20 split jacks
10 plank jump-ins
20 toe tap hope
for time:

1 round of:
100 DUs
50 squats
25 push press (42,5/25)

then 2 rounds of:
60 DUs
30 squats
15 push press (42,5/25)

then 3 rounds of:
40 DUs
20 squats
10 push press (42,5/25)
5-5-5-5-5 bench press

AMRAP 12min
9 dumbbell/KB deadlifts (40/20)
6 burpees
3 dumbbell/KB power cleans (40/20)
in front of a clock set for 12minutes:
1 minute of box jumps
1 minute of KB swings (24/16)
2 minutes of box jumps
2 minutes of KB swings (24/16)
3 minutes of box jumps
3 minutes of KB swings (24/16)
Partner WOD AMRAP 20min
1: AMRAP 3 HSPU / 6 wallballs / 9 boxjumps
2: 400m run
AMRAP 15min
30 sit ups
20 turkish get ups (24/16)
30 hip extentions
40 single-arm OH-squats (24/16)
AMRAP 15min
30 sit ups
20 turkish get ups (24/16)
30 hip extentions
40 single-arm OH-squats (24/16)
42 medball cleans
21 ring push ups
30 medball cleans
15 ring push ups
18 medball cleans
9 ring push ups
5rft:

10 squat snatches (35/25)
30 sec. chin-over-bar hold
10 squat snatches (35/25)
60 sec. plank hold
5rft:

10 squat snatches (35/25)
30 sec. chin-over-bar hold
10 squat snatches (35/25)
60 sec. plank hold
5-5-5-5-5 front squats

4 rft:
15 ring dips
30 sit ups
run 400m
"Bradshaw"
10 rounds for time of:
3 Handstand push-ups
225 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders
5-5-5-5-5 Strict Press

AMRAP 12min
10 Toes2bar
10 KB Snatch
10 Pistols
EMOM 10min
10 Thruster (42,5/25)

AMRAP 16
10 KB swing (32/24)
20 Sit Up
10 Medbal clean
Handstand practice

15 min AMRAP
5 burpees
10 squats
5 burpees
10 sit ups
5 burpees
10 lunges
15 deadlift (120/70)
35 ctb pull up
15 clean (80/50)
35 ring dip
15 snatch (60/35)
35 hspu
15 deadlift (120/70)
35 ctb pull up
15 clean (80/50)
35 ring dip
15 snatch (60/35)
35 hspu
Bar MU Technik

3rft
50 Air Squat
30 Wall Ball
5 Bar MU
5-5-5-5-5 Back Squat

21-18-15-12-9-6-3
Burpee over bar
Overhead Squat (42,5/30)
5-5-5-5-5 Back Squat

21-18-15-12-9-6-3
Burpee over bar
Overhead Squat (42,5/30)
10 rounds for time of:
30 double-unders
15 pull-ups
30 squats
Rest 1 minute
5 rounds for time
5 burpee
10 thruster(42/30)
15 sdhp(42/30)
20 box jump(60/50)
25 sit up
strength
strict press
5-5-5-5-5

wod
10 rounds for time
3 power snatch(52/35)
15 wall ball (9/6)
technique
muscle up

wod
amrap 12min
1 muscle up
15 push ups
SKILL: pistols

Partner-WOD: AMRAP
1: bike
2: 1 Bahn bear crawl
10 burpee pull ups
1 Bahn crab walk

STABI: HS-Hold / squat hold
every 3 mins for 30 mins (10 rounds a 1min)
2 deadlift (130/85)
shuttle sprint
max. burpee
every 3 mins for 30 mins (10 rounds a 1min)
2 deadlift (130/85)
shuttle sprint
max. burpee
strength
deadlift
3-3-3-3-3

wod
10 rounds for time
9 thruster (42/30)
35 du
4 rounds for time
400m run
10 burpee
20 kb-swing(24/16)
30 air squat
40 lunges
4 rounds for time
400m run
10 burpee
20 kb-swing(24/16)
30 air squat
40 lunges
strength
backsquat
5-5-5-5-5

wod
3 rounds for time
15 ctb
20 burpee
15 sdhp (42/30)
12min AMRAP
3 KB pistols/leg
6 KB snatch
9 KB jerk
OH squats
3-3-3-3-3

5k run
3rft
40 walking lunges
30 KB swing
20 push ups
10 wall balls
5 pull ups
400m run
80 squats
400m run
80 leg raises
400m run
80 burpees
400m run
80 sit ups
400m run
6-6-6-6-6
Benchpress

3rft
15 hang power clean
15 burpees
6-6-6-6-6
Benchpress

3rft
15 hang power clean
15 burpees
10 rft
10 wall balls
10 T2B
10 Box jumps
5-10-15-20
DL (100/60)
push ups
pull ups
KB-press
5-10-15-20
DL (100/60)
push ups
pull ups
KB-press
weighted dips
5-5-5-5-5

Tabata
KB snatch links
KB snatch rechts
100m lunge walk (2x16 /2x8)
burpee
1 Bahn handstand walk
backsquats
3-3-3-3-3

21 hang clean
15 deficit strict HSPU
9 MU
15 g20
12 deficit strict HSPU

m: 80 / f: 50
21-15-9
deadlift (100/60)
kb clean (24/16)
kb push press (24/16)
buy in: 50 jumping lunges
5 rounds of
10 pull ups
20 push ups
30 squats
buy out: 50 burpees over
lift an elephant
2800kg g2o

Tabata
wall ball
box jumps
kb swing
sit ups
lift an elephant
2800kg g2o

Tabata
wall ball
box jumps
kb swing
sit ups
for time:
150 wall balls
do a penalty of 5 burpees when the ball hits the floor
push jerk
3-3-3-3-3

tabata
deadlift (100/60)
Stange in der Pause halten
push jerk
3-3-3-3-3

tabata
deadlift (100/60)
Stange in der Pause halten
for time:
200 DU
50 kb snatch
100 DU
35 kb snatch
50 DU
20 kb snatch
12-9-6
power clean (40/30)
pull up

rest 2 min

9-6-3
power clean (60/40)
ctb pull up

rest 2 min

6-4-2
power clean (80/50)
bar MU
KB row
6-6-6-6-6

EMOM 15 min
1. 40 sec bike
2. 9 ring dip
3. 12 T2B
benchpress
5-5-5-5-5

MEGAMAN
5rft:
12 power snatch (95/65lbs)
9 burpee
6 alternating pistols
tabata: sit up
tabata: hollow rock
tabata: plank hold

7rft:
7 power clean
14 wall balls
tabata: sit up
tabata: hollow rock
tabata: plank hold

7rft:
7 power clean
14 wall balls
21 deadlift (60/40)
10 burpee
18 deadlift (70/45)
10 burpee
15 deadlift (80/50)
10 burpee
usw...
front squat 6-6-6-6-6

14min AMRAP
12 box jumps
12 sit ups
12 KB swing (32/24)
front squat 6-6-6-6-6

14min AMRAP
12 box jumps
12 sit ups
12 KB swing (32/24)
CF Baseline

5min rest

FRAN
EMOM 1:15
Deadlift 8x2 (80%)

8min AMRAP
power clean (70/45)
box jumps
(reps scheme: 2-4-6-8-10...)
Push press
3-3-3-3-3

12 min AMRAP
50 DU
5 C&J (155/105lbs)
for time:
15 T2B
15 wall balls
14 T2B
14 wall balls
...
for time:
15 T2B
15 wall balls
14 T2B
14 wall balls
...
Sumo deadlift
4-4-4-4-4

12min AMRAP
40 DU
1 squat snatch (60/45)
40 DU
2 squat snatch
...
For time:
27-21-15-9 thruster (40/25)
81-63-45-27 DU
For time:
27-21-15-9 thruster (40/25)
81-63-45-27 DU
on time 2min for 5 rounds
8 backsquat AHAP

PARTNER WOD
400m run with 5kg plate
100 Box Jumps
400m run with 5kg plate
100 pull ups
400m run with 5kg plate
100 push ups
2-2-2-2-2 snatch

3rft
10 frontreck lunging steps (60/40)
10 CTB pull ups
10 front squats
10 burpee over bar
5rft
15 thruster (60/40)
400m run
Barbara
5rft
20 pull ups
30 push ups
40 sit ups
50 squats
rest 3min
Barbara
5rft
20 pull ups
30 push ups
40 sit ups
50 squats
rest 3min
35min AMRAP
run 800m
10 DL (315lb)
run 800m
50 sit ups
35min AMRAP
run 800m
10 DL (315lb)
run 800m
50 sit ups
5-5-5-5-5 DL

10-8-6-4-2
10 DU
OHS (50/30)
5-5-5-5-5 OHS

6rft
400m run
25 burpees
5-5-5-5-5 OHS

6rft
400m run
25 burpees
5-5-5-5-5 frontsquats

15min AMRAP
30 squats
20 HSPU
10 DL, 225lb


10min AMRAP
20m OH walking lunges
5 burpees
20m OH walking lunges
5 sit ups

Then
Death by ...???
DALLAS 5
each station AMRAP 5min:
Burpee
7 DL (70/40) / 7 Box jumps
Turkish getup (24/16)
7 snatch (40/25) / 7 push up
Run

Rest 1 min in between
5x2 C&J

For time:
50 Box jumps
50 KBswing (2pood)
50 K2E
50 wall balls
50 burpees
5x5 bench press

400m run
10 DL 120/80
400m run
10 C&J 80/50
400m run
10 snatch 60/35
400m run

STABI

6 rft:
24 air squats
24 push ups
24 walking lunges
400m run
10 min EMOM
e: 8 (strict) ring dips
o: 8 (strict) pull up

21-15-9
T2B
KBswing 24/16
wall ball
10 min EMOM
e: 8 (strict) ring dips
o: 8 (strict) pull up

21-15-9
T2B
KBswing 24/16
wall ball
5x5 strict press

30-20-10
pull up
push up
air squat
burpee
sit up
NATE

20min AMRAP
2 MU
4 HSPU
8 KBswing (32/24)
NATE

20min AMRAP
2 MU
4 HSPU
8 KBswing (32/24)
5x5 backsquat

12min AMRAP
3 C&J (80/50)
6 CTB
9 burpee over bar
4rft
50 sit-up
30 medball cleans (9/6)
400m run
Benchpress: 6-6-6-6

for time
30 handstand push up
40 pull ups
50 KB-swings
60 sit ups
70 burpee
team WOD
20 min AMRAP
5 sync. push ups
10 sync. sit ups
15 sync. squat
'Bradshaw'
10 rounds for time
3 handstand push ups
6 deadlifts (102,5/60)
12 push ups
24 double unders
Zeus
4 Rounds
10 Handstand Pushups
20 Pullups
30 Pushups
40 Situps
50 Squats
120sec Rest
4 RFT
15 Russian KB Swings
15 Goblet Squats
10 KB Snatches
10 KB Push Presses
4 RFT
15 Russian KB Swings
15 Goblet Squats
10 KB Snatches
10 KB Push Presses
Strenght:
Weighted Dips & Pull ups

Wod:
20min Emom
3 burpees
4 box jumps
5 wall balls
21-15-9
backsquats (80/50)
KB swing (32/24
21-15-9
backsquats (80/50)
KB swing (32/24)
AMRAP 12 min
12 box jumps
6 thruster (45/30)
6 barfacing burpees
21-15-9
front squat (60/40)
ring dip
40 KB swing (24/16)
400m run
40 goblet lunges
400m run
40 goblet squat
40 KB swing (24/16)
400m run
40 goblet lunges
400m run
40 goblet squat
5-5-5-5-5 front squats

21-15-9
weighted step overs
chin ups
diamond push ups
AMRAP 20min

8 strict pull ups
8 hohe box jumps
12 KB swing (32/24)
EMOM 10min
e: 12 KB swing
o: 12 pull ups

2min rest

EMOM 10min
e: 10 DL
o: 10 barfacing burpee

2 min rest

EMOM 10min
e: 20 sit ups
o: 10 wall balls

1min rest

AMRAP 1min
burpee
EMOM 10min
e: 12 KB swing
o: 12 pull ups

2min rest

EMOM 10min
e: 10 DL
o: 10 barfacing burpee

2 min rest

EMOM 10min
e: 20 sit ups
o: 10 wall balls

1min rest

AMRAP 1min
burpee
5-5-5-5-5 backsquats

E2MOM 12min

5 burpee
15 squat jump
100m sprint
15-12-9-6-3

power clean
pull up
front squats
pull up
(60/40)
Technik: kipping pull up /
Kraft: pull ups PITT Satz

Partner-WOD: AMRAP
Partner 1:
bear crawl walk
30 squats
bear crawl walk
10 burpees

Partner 2:
bike
3rft

8 DL (50/30)
8 hang power clean
8 front rack walking lunges
8 alternating pistols
3rft

8 DL (50/30)
8 hang power clean
8 front rack walking lunges
8 alternating pistols
PITT pull up / dip

DIANE
PITT pull up / dip

DIANE
5-5-5-5-5 bench press

3rft
3 jerks
5 front squats (80/60)
5-5-5-5-5 OHS

5rft:
7 MU
21 sdhp (45/30)
for time:
100 DU
10 burpee
75 DU
20 HR push up
50 DU
30 box jumps
25 DU
40 air squats
5-5-5-5-5 KB row (bend over)

3rft:
5 MU
10 squat clean (60/40)
20 T2B
5-5-5-5-5 KB row (bend over)

3rft:
5 MU
10 squat clean (60/40)
20 T2B
4er TEAM

300 pull ups
400 push ups
500 sit ups
600 air squats
(2 work/ 2 rest)
5-5-5-5-5 DL

41 push ups
41 ring dips
10 power snatch (60/40)
41 air squats
41 burpees
5-5-5-5-5 DL

41 push ups
41 ring dips
10 power snatch (60/40)
41 air squats
41 burpees
12min AMRAP

5 power snatch (50/30)
10 OHS
15 burpees
PARTNER WOD

100 pull ups
200m farmers walk (2x 32/24)
100 wall balls
200m farmers walk (2x 32/24)
100 burpee box jump over
200 m farmers walk (2x 32/24)
PARTNER WOD

100 pull ups
200m farmers walk (2x 32/24)
100 wall balls
200m farmers walk (2x 32/24)
100 burpee box jump over
200 m farmers walk (2x 32/24)
5 rft:

5 burpee
10 ctb pull ups
20 wall balls
30 push ups
400m run
20min AMRAP

7 squat clean (40/30)
7 push press (40/30)
7 back squat (40/30)
200m run
AMRAP

3 HSPU
6 pull ups
12 squats
24 DU
JOSH

95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups
JOSH

95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups
5-5-5-5-5 strict press

ELISABETH
21-15-9
cleans 135lbs
ring dips
EMOM 30min

1. 10 DL (100/70)
2. 10 T2B
3. 50 DU
4. 25 push ups
5. 15 wall balls
EMOM 30min

1. 10 DL (100/70)
2. 10 T2B
3. 50 DU
4. 25 push ups
5. 15 wall balls
10-9-8-7-...-2-1
thruster (40/30)
KB swing (32/24)
burpee
THE SEVEN

7rft:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups
THE SEVEN

7rft:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

OHS
7-7-5-5-5-3-3-3-3


"ISABEL"

AFAP
30 snatches
strength:
bench press
5 - 5 - 5 - 5 - 5

3 rounds for time
3 deadlifts, 105/75
6 chest to bars
3 cleans, 85/60
6 handstand push ups
1 min rest
Tabata
Run
Tabata
Run
....
Strength
Strict press
3-3-3

Annie
50-40-30-20-10
DU
Sit ups
"HELEN"

3rft
400m run
21 KBswings
12 pull ups
"HELEN"

3rft
400m run
21 KBswings
12 pull ups
WARMUP - Partner
STRENGTH - Pistols
TECHNIQUE - Toes2Bar
WOD1 - 3 Runden: 20 Reps: Situps, seitliche Pullups, Squats, Toes2Bar
WOD2 - 3min MAX Pushups, +- Stepper
Strength
Thruster - 3rep max

Wod
4 rounds for time
30 push ups
20 frontsquat (52/35)
20 push press (52/35)
60 sit ups
PJ's Zirkel des Unglücks
PJ's Zirkel des Unglücks
5-5-5-5-5 strict press

3rft:
60 DU
45 sit ups
15 DL (100/60)
PARTNER WOD

20min AMRAP
1 Bahn handstand walk (Partner 1)
40 air squats (jeder)
1 Bahn handstand walk (Partner 2)
20 burpee (jeder)

STABI
5 rft:
5 snatch (42,5/30)
10 pull ups
20 sit ups
400 m run / 100 DU
5 rft:
5 snatch (42,5/30)
10 pull ups
20 sit ups
400 m run / 100 DU
5-5-5-5-5 backsquats

80 sit ups
70 air squats
60 climbers
40 jumping lunges
30 hollow rock
20 HR push up
10 ring dips
buy in: 50 DU's

3rft:
20 KB-swing
10 burpee over box
10 pull up
20 wall balls

buy out: 50 sit ups
buy in: 50 DU's

3rft:
20 KB-swing
10 burpee over box
10 pull up
20 wall balls

buy out: 50 sit ups
5-5-5-5-5 front squats

5 rft:
7 squat clean (70/40)
14 KB swings (24/16)
12 min AMRAP

7 sdhp (60/42.2)
7 hspu
7 box jumps
KELLY

5 rft
400m run
30 box jumps
30 wall balls
KELLY

5 rft
400m run
30 box jumps
30 wall balls
buy in 50 DUs

then 3 rft:
200m medball run
10 medball clean
200m medball run
10 pike push ups

buy out 1k run
5-5-5-3-3-3-1-1-1 deadlift

10min AMRAP
20m OH walking lunges (10/5kg plate)
5 burpees
20m OH walking lunges (10/5kg plate)
5 sit ups
5-5-5-3-3-3-1-1-1 deadlift

10min AMRAP
20m OH walking lunges (10/5kg plate)
5 burpees
20m OH walking lunges (10/5kg plate)
5 sit ups
Strength
(PITT) Ring Dip

WOD
for time:
1200m run
40 kb oh squats (24/16)
80 sit ups
120 double unders
80 kb swings (24/16)
40 burpees

timecap: 29min
Franzilla

for time:
21 thruster (40/30)
21 pull ups
15 thruster (50/35)
15 ctb pull ups
9 thruster s(60/40)
9 MU
Franzilla

for time:
21 thruster (40/30)
21 pull ups
15 thruster (50/35)
15 ctb pull ups
9 thruster s(60/40)
9 MU
rough riders

3rft
10 DL (100/70)
20 T2B
30 wall balls
40 cal row
rest 2min
strict JT

21-15-9
HSPU
ring dips
push ups
5-5-5-5-5 sumodeadlift

NANCY
5rft
400m run
15 OHS (42,2/30)
12-10-8-6-4-2
thruster (60/42,2)
5 DU
12-10-8-6-4-2
thruster (60/42,2)
5 DU
5-5-5-5-5 push press

12min AMRAP
1 MU
3 strict HSPU
5 KB snatches (je Seite) (24/16)
A:
10min EMOM
8 backsquats AHAP

B:
5min AMRAP
5 DL (60/40)
8 HSPU

2 min rest

4min AMRAP
5 clean&jerk (60/40)
8 pull ups

2 min rest

3min AMRAP
5 squat clean (60/40)
8 burpee over bar
A:
10min EMOM
8 backsquats AHAP

B:
5min AMRAP
5 DL (60/40)
8 HSPU

2 min rest

4min AMRAP
5 clean&jerk (60/40)
8 pull ups

2 min rest

3min AMRAP
5 squat clean (60/40)
8 burpee over bar
5-5-5-5-5 OHS

Snake bite
21-15-9
squat snatch (50/30)
ctb pull ups
unbroken DT

do unbroken:
12 DL
9 hang power clean
6 push jerks
(70/50)

if you drop: finish the round
if unbroken: 1 min rest and repeat
unbroken DT

do unbroken:
12 DL
9 hang power clean
6 push jerks
(70/50)

if you drop: finish the round
if unbroken: 1 min rest and repeat
5-5-5-5-5 front squats

Runmudu

4 rft
400m run
4 MU
40 DU
5-5-5-5-5 strict pull ups
5-5-5-5-5 ring dips

Hulk hogan

20min E2MOM
3 MU
5 power clean (82,5/60)
7 burpee
5-5-5-5-5 strict pull ups
5-5-5-5-5 ring dips

Hulk hogan

20min E2MOM
3 MU
5 power clean (82,5/60)
7 burpee
5 rft
10 KB snatches (32/24)
15 pull ups
20 sit ups
400m run
100 DU
100 squats
80 DU
80 sit ups
60 DU
60 push ups
40 DU
40 pull ups
20 DU
20 HSPU
100 DU
100 squats
80 DU
80 sit ups
60 DU
60 push ups
40 DU
40 pull ups
20 DU
20 HSPU
SEAN

10 rft
11 ctb pull up
22 front squats (30/15)
5-5-5-5-5 strict press

11min AMRAP
15 KB swings (32/24)
25 air squats
15 KB swings (32/24)
200m run
6min AMRAP
3 cleans
20 DU

2min rest

6min AMRAP
7 T2B
8 push ups
6min AMRAP
3 cleans
20 DU

2min rest

6min AMRAP
7 T2B
8 push ups
5-5-5-5-5 deadlift

APHRODITE
50-40-30-20-10
Burpees
Squats
Sit ups
2 Runden
50 Squats
1x Komplex
50 alternating Pushups
1x Komplex
50 Jumping Lunges
1x Komplex
50 Situps
1x Komplex
50 Jumping Jacks
1x Komplex

Komplex =
8 Burpees
30 Mountain Climbers
Freddy's revenge

5rft
5 shoulder to overhead
10 burpees
Freddy's revenge

5rft
5 shoulder to overhead
10 burpees
5 rft:
5 Ring dips
10 T2B
15 KB swing (24/16)
PJ's Zirkel des Unglücks
PJ's Zirkel des Unglücks
5-5-5-5-5 benchpress

21-15-9
ctb pull up
ring dip
wall ball
Freaky friday

18min AMRAP
21-15-9
HSPU
box jumps over
burpees
5-5-5-5-5 backsquats

The triplet
10min AMRAP
9 squat clean (60/40)
12 pull ups
24 DU
5-5-5-5-5 backsquats

The triplet
10min AMRAP
9 squat clean (60/40)
12 pull ups
24 DU
wall balls of death
felix the cat

6 rft:
9 burpees
9 Box jumps
9 pull ups
9 thruster
9 T2B
felix the cat

6 rft:
9 burpees
9 box jumps
9 pull ups
9 thruster
9 T2B
FEIERTAG, wer aber ohne Trainer trainieren möchte:

Hockesenken
3x4x72%

Reißen
3x2x75%
3x2x80%

Zug breit
6x5x85%

Kniebeuge hinten (aufs Stoßen)
5x8x90%
8min EMOM
5 OHS (42,5/30)
8 T2B

1min rest

2000m run

1 min rest

50 wall balls
8min EMOM
5 OHS (42,5/30)
8 T2B

1min rest

2000m run

1 min rest

50 wall balls
3-3-3-3-3 push press

17.4
13min AMRAP
55 deadlifts
55 wall balls
55 cal row
55 hspu
AMRAP 21min
3 snatch (60/40)
27 KB swings (32/24)
81 DU
5-5-5-5-5 frontsquat

JT
21-15-9
hspu
ring dip
push up
5-5-5-5-5 frontsquat

JT
21-15-9
hspu
ring dip
push up
20min EMOM
even: 10 thruster
odd: 10 burpee
Baby Kong

3rft
1 deadlift
2 muscle ups
3 squat clean
4 HSPU
Baby Kong

3rft
1 deadlift
2 muscle ups
3 squat clean
4 HSPU
5-5-5-3-3-3-1-1-1 OHS

40-30-20-10
20-15-10-5
double unders
KBS /32/24)
3 rft in teams of three:
1 mile run (jeder)
100 pull ups
100 power clean (80/50)
100 bar facing burpees
3 rft in teams of three:
1 mile run (jeder)
100 pull ups
100 power clean (80/50)
100 bar facing burpees
ASUS 800

5 rounds:
800m run
Pause, genau solange wie du für das laufen gebraucht hast
in pairs of two:
10000kg/ 6600kg DL
6000kg/ 4000kg clean
4000kg/ 2000kg ground to overhead
21-18-15-12-9-6-3
frontsquats (60/40)
burpee over bar
hspu
21-18-15-12-9-6-3
frontsquats (60/40)
burpee over bar
hspu
5-5-5-5-5 backsquat

Lubos buddy run
50 wall balls
1km medball buddy run
50 wall balls
5-5-5-5-5 bench press

5 rope climbs
10m handstand walk
15 knees to elbow
20 burpee box over
15 knees to elbow
10m handstand walk
5 rope climbs
5-5-5-5-5 bench press

5 rope climbs
10m handstand walk
15 knees to elbow
20 burpee box over
15 knees to elbow
10m handstand walk
5 rope climbs
FEIERTAG, aber falls jemand Lust hat (s.u.)

Stoßen
4x3x82%

Zug eng
6x5x82%

Schwungdrücken
6x5x67%

Kniebeuge vorne
5x8x85%

FEIERTAG

5 rft:
20 pull ups
30 push ups
40 KB swings
50 DU's
ACHTUNG FEIERTAG! ES FINDEN KEINE KURSE STATT!

Empfehlung:

LUKE
For time:
Run 400 meters
155-lb. clean and jerks, 15 reps
Run 400 meters
30 toes-to-bars
Run 400 meters
45 wall-ball shots, 20-lb. ball
Run 400 meters
1.5-pood kettlebell swings, 45 reps
Run 400 meters
30 ring dips
Run 400 meters
155-lb. weighted lunges, 15 steps
Run 400 meters
ACHTUNG FEIERTAG! ES FINDEN KEINE KURSE STATT!

Empfehlung:

LUKE
For time:
Run 400 meters
155-lb. clean and jerks, 15 reps
Run 400 meters
30 toes-to-bars
Run 400 meters
45 wall-ball shots, 20-lb. ball
Run 400 meters
1.5-pood kettlebell swings, 45 reps
Run 400 meters
30 ring dips
Run 400 meters
155-lb. weighted lunges, 15 steps
Run 400 meters
Das Training findet heute leider nicht statt!

Der Hinterhof

400m run
50 KB thruster (20)12)
30 burpees
800m run
30 burpees
50 KB thruster
400m run
Das Training findet heute leider nicht statt!

Reißen
5x3x77%

Zug breit
2x5x77%
2x5x82%
2x5x87%

Reißkniebeuge
3x3x97%

Kniebeuge hinten (bezogen aufs Stoßen)
2x10x85%
2x10x90%
1x10x92%
ACHTUNG FEIERTAG! ES FINDEN KEINE KURSE STATT!

Empfehlung:

5-5-5-5-5 deadlifts

Open 17.3
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135 lb.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185 lb.
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225 lb.
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245 lb.
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265 lb.
ACHTUNG FEIERTAG! ES FINDEN KEINE KURSE STATT!

Empfehlung des heutigen Tages siehe XFit Beginner Kurs
ACHTUNG FEIERTAG! ES FINDEN KEINE KURSE STATT!

Empfehlung des heutigen Tages siehe XFit Beginner Kurs
Open 14.4

14min AMRAP
60 cal row
50 T2B
40 wall balls
30 cleans (60/40)
20 ring muscle up
Open 14.4

14min AMRAP
60 cal row
50 T2B
40 wall balls
30 cleans (60/40)
20 ring muscle up
21 turkish get up, right (32/24)
50 KB swings (32/24)
21 turkish get up, left (32/24)
50 KB swings (32/24)
21 turkish get up, right (32/24)
50 KB swings (32/24)
21 turkish get up, left (32/24)
21 turkish get up, right (32/24)
50 KB swings (32/24)
21 turkish get up, left (32/24)
50 KB swings (32/24)
21 turkish get up, right (32/24)
50 KB swings (32/24)
21 turkish get up, left (32/24)
5-5-5-5-5 front squat

18min AMRAP
4 wall walks
10 box jumps
20 sit ups
40 DU
1,4 km run (time cap 8 min)

3 min rest

21-15-9 (time cap 12min)
burpee
10 DU

3 min rest

1,4 km run (time cap 8min)
1,4 km run (time cap 8 min)

3 min rest

21-15-9 (time cap 12min)
burpee
10 DU

3 min rest

1,4 km run (time cap 8min)
3-3-3-3-3 strict press

21-15-9
backsquat (80/50)
KB swing (32/24)
PITT: dips
PITT: pull ups

10-9-8-...-1
x deadlift (100/70)
11-x burpee over bar
3 rft:
Run, 400 m
15 Pull-ups
50 Air Squats
15 Pull-ups
"Strict Fran"

21-15-9

frontsquats (42,5/30)
strict press (42,5/30)
strict pull up
"Strict Fran"

21-15-9

frontsquats (42,5/30)
strict press (42,5/30)
strict pull up
"Nancy"

5 rounds for time:
400m run
15 OHS(42,5/30)
"DT"

5 rounds for time:
12 deadlift
9 hang power clean
6 push jerks
(70/50 )
"DT"

5 rounds for time:
12 deadlift
9 hang power clean
6 push jerks
(70/50 )
7-7-7-7-7 backsquat

3 rounds for time:
15 ctb pull ups
15 HSPU
400m run
"The Hannes"
Super-Hero-WOD
Tabata dann Partner wod
"Forrest"

Three rounds for time of:
20 L-pull-ups
30 Toes to bar
40 Burpees
Run 800 meters
"Forrest"

Three rounds for time of:
20 L-pull-ups
30 Toes to bar
40 Burpees
Run 800 meters
for time:
100 cal row/1km run
80 wall balls
60 burpee
40 toes to bar
20 power clean (60/42)
for time:
100 cal row/1km run
80 wall balls
60 burpee
40 toes to bar
20 power clean (60/42)
5-5-5-5-5 Benchpress

OPEN
300DU for time
every min: 3 BW Front squats
5-5-5-5-5 Weighted PullUp

7 min AMRAP (16.3)
10 Power Snatch (35/25
3 Bar MU
5-5-5-5-5 Weighted PullUp

7 min AMRAP (16.3)
10 Power Snatch (35/25
3 Bar MU
5-5-5-5-5 Backsquat

5rft
5 Sntach (42/30)
10 Pull Ups
20 Sit Ups
400run/ 100 DU
Strength
Russian Split Squat

Partner-wod
40-30-20-10
Jumping Lunges / V-Sit
Burpees / Hintern hoch
Situps / Squat Hold
Pushups / Plank
2-2-2-2-2 Squat Sntach

Buy in 50 DU
3rft
20 KB swings (24/16)
10 Burpee Box Over
6 Clean and Jerk (50% RM)
20 Wall balls (10/6)
Buy Out 50 Sit Ups
2-2-2-2-2 Squat Sntach

Buy in 50 DU
3rft
20 KB swings (24/16)
10 Burpee Box Over
6 Clean and Jerk (50% RM)
20 Wall balls (10/6)
Buy Out 50 Sit Ups
STRENGTH 3er Teams
8min MAX Ring Pushups

WOD
3 Runden
50 Climbers
50 Squats
50 Climbers
50/40/30 Pullups
50 Climbers
MURPH

1 mile run
100 pull up
200 push up
300 air squat
1 mile run
MURPH

1 mile run
100 pull up
200 push up
300 air squat
1 mile run
5-5-5-5-5 deadlift

21-15-9
OHS (60/42,5)
ctb pull up
handstand push up
PITT-Satz ring dip

12min AMRAP
2 squat C&J (90/60)
12 burpee over bar
PITT-Satz ring dip

12min AMRAP
2 squat C&J (90/60)
12 burpee over bar
5-5-5-5-5 front squat

partner WOD (1 works/ 1 rest)
180 DU
60 DL
50 burpee
40 T2B
30 C&J
20 HSPU
Team-AMRAP 25min
4 Runden
50 Jumping Jacks
50 Russian Twist
50 Jumping Jacks
50 Squats
50 Jumping Jacks
50 Plank Side Steps
THEN Max Pushups
Punktzahl ist die Summe der Pushups eines Teams
PITT-Satz pull up

15min AMRAP
20 wall balls
20 KB swings (32/24)
10 T2B (unbroken)

if not unbroken: 10 penalty burpee
PITT-Satz pull up

15min AMRAP
20 wall balls
20 KB swings (32/24)
10 T2B (unbroken)

if not unbroken: 10 penalty burpee
5-5-5-5-5 overhead squat

15min AMRAP:
20 DU
10 burpee
20 sec. handstand hold
5-5-5-5-5 weighted ring dips

"filthy fifty"
50 box jumps (24/20 in)
50 jumping pull-up
50 kettlebell swings (1/.75 pood)
50 walking lunges
50 knees-to-elbows
50 push press (45/35 lbs)
50 back extensions
50 wall ball (20/14 lbs)
50 burpee
50 double-unders
5-5-5-5-5 weighted ring dips

"filthy fifty"
50 box jumps (24/20 in)
50 jumping pull-up
50 kettlebell swings (1/.75 pood)
50 walking lunges
50 knees-to-elbows
50 push press (45/35 lbs)
50 back extensions
50 wall ball (20/14 lbs)
50 burpee
50 double-unders
MU technique

OPEN 17.3
5-5-5-5-5 deficit HSPU

5 rope climbs
100m walking lunge
50 dips
100m walking lunge
10 muscle up
WARMUP Zirkel

STRENGTH Chinups

WOD Tabataaaaaa <3
2-2-2-2-2 squat clean

EMOM 10min:
7 thruster (50/30)

10min AMRAP:
5 OHS
10 burpee
2-2-2-2-2 squat clean

EMOM 10min:
7 thruster (50/30)

10min AMRAP:
5 OHS
10 burpee
5-5-5-5-5 benchpress

3rft:
21 KB-snatch, right (24/16)
21 pull up
21 KB-snatch, left (24/16)
21 pull up
5-5-5-5-5 backsquat

15 min AMRAP (11.2)
9 deadlift (80/50)
12 push up
15 box jump
5-5-5-5-5 backsquat

15 min AMRAP (11.2)
9 deadlift (80/50)
12 push up
15 box jump
5-5-5-5-5 weighted pull up

JOSH
21-15-9
OHS (42,5/30)
2 pull up
run 1 mile

14min EMOM
3 heavy deadlift
2 heavy clean
1 heavy push press
run 1 mile

14min EMOM
3 heavy deadlift
2 heavy clean
1 heavy push press
Partner WOD

20min AMRAP
1 Bahn Handstand walk (Partner 1)
40 air squats (jeder)
1 Bahn Handstand walk (Partner 2)
20 burpee (jeder)

STABI
2-2-2-2-2 Squat snatch

20min AMRAP
1-1-2-2-3-3...
HR push up
pull ups
2-2-2-2-2 Squat snatch

20min AMRAP
1-1-2-2-3-3...
HR push up
pull ups
5-5-5-5-5 strict press

3 rft

60 DU
45 sit ups
15 deadlifts (100/60)
STRENGTH Pistols
PARTNER-WOD
1) Sidestep Squats / Squat Hold
2) Burpees / V-Sit
3) Mountain Climber außen / High Plank
4) Situps / Side Plank rechts
5) Hand Release Pushups / Side Plank links
5-5-5-5-5 Frontsquats

80 sit ups
70 air squats
60 climbers
50 Burpees
40 jumping lunges
30 hollow rock
20 HR push ups
10 ring dips
5-5-5-5-5 Frontsquats

80 sit ups
70 air squats
60 climbers
50 Burpees
40 jumping lunges
30 hollow rock
20 HR push ups
10 ring dips
PITT-Satz Ring Dip

4 rft
1 min L-Sit
20 KB swing (32/24)
30 wall balls (10/6)
40 DU
Strength Ring Dips

30-20-10-6-4
Stepper-Pushups + Walk over
Jump over Stepper
THEN
Burpees over Stepper
TRX Biceps Curls
THEN
Rest
THEN 4:56 AMRAP
30 Jumping Jacks
5 Pullups
Einhornlauf auf der Regenbogenallee
5 x 2Bahnen FrontRack Walking Lunge

Gymnastics Chipper (10min AMRAP)
40 squat
35 sit-up
30 push-up
25 pull-up
20 pistols
15 toes-to-bar
10 hspu
hundert Millionen bar muscle ups
Tabata This:
Pushups/Burpees over pushups

AMRAP 25min
10-20-30-40-50-...
Jumping Lunges
Squats
Pullups
Burpees
Shoulder Tap Pushups
TABATA each: (1min Rest in between)
Sumo Deadlift High Pull (42,5/25)
Frontsquat (42,5/25)
Push Press (42,5/25)
Handstand Hold
Push Ups
100 DU
100 AirSquat
80 DU
80 Sit Up
60 DU
60 Push Up
40 DU
40 Pull Up
20 DU
20 HSPU
10 min EMOM
10 Thruster (40/25)

5min Rest

10min EMOM
10 ctb pull ups

Stabi
6x6 Weighted Chin Ups

12 min AMRAP
3 HSPU
6 Deadlift (110/70)
9 Push Up
12 Burpee over bar
100 Du
60 Sit ups
50 Squats
40 Mountain climber
30 Box Jumps
20 Push ups
10 Burpees
100 Du
10 Burpees
20 Push ups
30 Box Jumps
40 Mountain climbers
50 Squats
100 Du
100 Du
60 Sit ups
50 Squats
40 Mountain climber
30 Box Jumps
20 Push ups
10 Burpees
100 Du
10 Burpees
20 Push ups
30 Box Jumps
40 Mountain climbers
50 Squats
100 Du

Dips
9-9-9-9-9
Gymnastic skills
Skin the cat

Fight gone bad
Benchpress
9-9-9-9-9

3RFT
60 Du
30 KB-Swing 24/16
15 Deadlift 80/60


Benchpress
9-9-9-9-9

3RFT
60 Du
30 KB-Swing 24/16
15 Deadlift 80/60


Partner WOD
1) Ring Rows
2) 60-50-40-30-20-10
Burpees
Squats
Situps
Chelsea
EMOM 30
5 Pull ups
10 Push ups
15 Squats
Chelsea
EMOM 30
5 Pull ups
10 Push ups
15 Squats
10min AMRAP
30 Snatch 30kg/17,5
30 Snatch 40kg/27,5
30 Snatch 50kg/37,5
…..

Stabi
Team-WOD
60 Wdh/Person
Russian Twist
Squat Jumps
Hand Release Pushups
Crunch-Jackknive-Komplex
Jumping Lunges
Waden-Squats
Burpees
Step ups
5-4-3-2-1
max. high jump

20min AMRAP
10 Burpees
20 push ups
30 Sit ups
40 Squats
50 sec. Plank

Step ups
5-4-3-2-1
max. high jump

20min AMRAP
10 Burpees
20 push ups
30 Sit ups
40 Squats
50 sec. Plank

Pull up 9-9-9-9-9

15-12-9
T2B
Wall Ball
Thruster 42,5/30
BUY IN 100 Jumping Jacks
5 Runden
18 Pushups
18 Squats
18 Burpees
18 Pullups
BUY OUT100 Jumping Jacks
Kraft:
5-5-5-5-5 Frontsquat

18min AMRAP
3-4-5-6-7-8-9-…
HSPU
Chest2Bar pull up
Kraft:
5-5-5-5-5 Frontsquat

18min AMRAP
3-4-5-6-7-8-9-…
HSPU
Chest2Bar pull up
for time
9 power snatch
15 power clean
21 jerk
15 power clean
9 power snatch
(60/42,5)
Kraft:
5-5-5-5-5 shoulder press

15min AMRAP (2er team)
10 toes2bar
20 chest2bar
40 sit up
80 DU
Nr 1
8min
MAX Pushups
MAX Squats
MAX Flutterkicks

Nr 2
3er Team-WOD
1min High Jumps
1min Jumping Jacks
1min Jumping Lunges
2min Pause
1min High Jumps
1min Jumping Jacks
1min Jumping Lunges
Kraft: 5-5-5-5-5-5-5 Pull up

10 rft (2er team)
8 complex: clean + hang clean + jerk (85/55)
30 burpee

Kraft: 5-5-5-5-5-5-5 Pull up

10 rft (2er team)
8 complex: clean + hang clean + jerk (85/55)
30 burpee
Kraft:
5-5-5-5-5 Deadlift

12min AMRAP (2er team)
8 wall balls
8 box jump over
8 pull up
21-15-9
Squats
Pushups
Situps
THEN
Squat Jumps
Hand Release Pushups
Climbers each side
THEN
Pistols each side
Clapping Pushups
Froggers
5 rounds for time
50 air squat
15 ring dip
5muscle up
5 rounds for time
50 air squat
15 ring dip
5muscle up
20 min AMRAP
10 thruster (42,5/30)
10 burpee
50 DU
Zirkel
2 Runden
3x (20s/10s) jede Station
Box Jumps
Ring Dips
Burpee Squats
T2B
Clapping PU
TRX Rows

Dann Pause und noch 1 Runde
2 rft
7 wal walks
44 burpees
90 air squats
331 DU
2 rft
7 wal walks
44 burpees
90 air squats
331 DU
TEAM WOD: 18min AMRAP:
P1: 10 burpee
P2: 10 pull ups
once both have finished, change
P2: 10 burpee
P1: 10 pull ups
once both have finished, change
5x5 Frontsquat

ZEUS (freelethis version)
5x5 Deadlift


12min AMRAP:
7 sumo deadlift h.p. (60/42,5)
7 handstand push ups
7 box jumps
5x5 Deadlift


12min AMRAP:
7 sumo deadlift h.p. (60/42,5)
7 handstand push ups
7 box jumps
5x5 Strict Press


8-6-4-2:
10 double unders overhead squat (50/30)
Helios
100 Burpees
125 Lunges
150 Climbers
125 Situps
150 Climbers
125 Lunges
100 Burpees

+ alternativ gescalete Version :)
21-15-9-6-3
front squat (60/40)
hspu
burpee over bar
5x5 Weighted Pull Up
5x5 Weighted Ring Dip

20 min EMOM
3 burpee
4 box jumps
5 wall balls
AMRAP 5 min FRAN
5 min rest
AMRAP 5 min DIANE
5 min rest
AMRAP 5 min GRACE
AMRAP 5 min FRAN
5 min rest
AMRAP 5 min DIANE
5 min rest
AMRAP 5 min GRACE
every 90sec for 8 rounds
1 high hang snatch
1 hang snatch
1 snatch

for time
50 burpee
50 wall balls
50 box jumps
25 burpee
25 wall balls
25 box jumps
Kraft:
5-5-5-5-5 Deadlift

3rft
10 strict HSPU
30 Backrack Reverse Lunges (50)
100 DU
EMOM 10
3 hang power clean

3rft
30 push ups
30 front rack reverse lunges (50/35)
10 single arm ring row
EMOM 10
3 hang power clean

3rft
30 push ups
30 front rack reverse lunges (50/35)
10 single arm ring row
Kraft:
Chin-Ups (PITT-Modus)

15 rounds
45 sec bike sprint
15 sec rest
45 sec max rep push up
15 sec rest
STRENGTH
2x MAX Dips

WOD
5 Runden
13 Squat Bottom Taps
13 Jackknives links
13 Shoulder-tap-Pushups
13 Jackknives rechts
am Ende jeder Runde MAX:
1) Sprints
2) Front Hold
3) Sprints
4) X-Hold
5) Sprints
Kraft:
6-6-6-6-6 Frontsquat

21-15-9
strict kneesToElbow
deadlift (110/70)
Kraft:
6-6-6-6-6 Frontsquat

21-15-9
strict kneesToElbow
deadlift (110/70)
E2,5MOM for 5 rounds
5-4-3-2-1
Deadlift
Wall Walk

3rft
15 deadlift (100/65)
15 ring dips
40 sec handstand hold
E2,5MOM for 5 rounds
5-4-3-2-1
Deadlift
Wall Walk

3rft
15 deadlift (100/65)
15 ring dips
40 sec handstand hold
EMOM 15min
1 30sec chin over bar hold
2 30sec handstand shoulder tab
3 30sec arch hold

5rft
12 burpee over bar
8 shoulder to overhead
5rft
12 deadlift
9 hang power clean
6 split jerk
3 thruster
(70/45)

max set wallballs
Partner-WOD
23min AMRAP
10-20-30-40-...
Burpees
Partner-Jackknives
Pullups+Hilfe
Arm Jumps
Kraft:
6-6-6-6-6 Strict Press

for time
200 DU
100 russian KB (32/24)
50 burpee
Kraft:
6-6-6-6-6 Strict Press

for time
200 DU
100 russian KB (32/24)
50 burpee
Kraft:
5-5-5-3-3-3-1-1-1 Overheadsquat

10 rounds
60sec: max rep DU
60sec: rest

score: all DUs
E2,5MOM for 5 rounds
8 ring push ups
8 reverse snow angles

18 min AMRAP
21 DU
7 strict Toes to bar
7 pistols
7 strict pull ups
E2,5MOM for 5 rounds
8 ring push ups
8 reverse snow angles

18 min AMRAP
21 DU
7 strict Toes to bar
7 pistols
7 strict pull ups
Kraft:
6-6-6-6-6 Backsquat

JT: 21-15-9
HSPU
Ring Dip
Push Up
PJ’s Einhornzirkel
PJ’s Einhornzirkel
Kraft:
5-5-5-5-5 Langhantelrudern
anschließend Reverse Butterfly

20min EMOM
5 push press
5 sumo deadlift high pull
5 burpee
(40/30)
10rounds
1st min: shutlle run - 3 deadlifts(120/70) - AMRAP burpee
2nd min: rest
3nd min: rest
Kraft:
Dips (PITT-Modus)

Jackie:
1000m row
50 thruster mit Stange
30 pull up
Kraft:
Dips (PITT-Modus)

Jackie:
1000m row
50 thruster mit Stange
30 pull up
Kraft:
6-6-6-6-6 Frontsquat

Cindy
20min AMRAP
5 pull up
10 push up
15 air squat
Partner-WOD
160 Jumping Jacks
160 Jackknives
160 Plank Sidesteps
160 Burpees
160 Jumping Jacks
160 Hand Release Pushups
Bei jedem Wechsel 4 Squats
100 Thruster (30/20) for time
10 Burpee over Bar falls die Stange auf länger als 3 Sekunden auf den Schulter liegt
100 Thruster (30/20) for time
10 Burpee over Bar falls die Stange auf länger als 3 Sekunden auf den Schulter liegt
21-15-9
Burpee Pullup
BoxJump
KB Swing 32/24
Roxanne Back Squat Jumps
Broad Jumps

5 Runden
18 Spiderman Pushups
18 Rotating Ring Rows
18 Climbers
18 Squat Jumps
AMRAP 8 min
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Men clean 185 lb.
Women clean 125 lb.
AMRAP 8 min
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Men clean 185 lb.
Women clean 125 lb.
10min EMOM
1 Snatch
1 Hang Snatch
1 OHS

7 rft
10 Burpee
10x10 Bear Crawl
Kraft:
6-6-6-6-6 Backsquat

je 4 min Tabata
Burpee
DU
Sit Up
Thruster (mit Stange)
Shuttle run
Kraft:
6-6-6-6-6 Backsquat

je 4 min Tabata
Burpee
DU
Sit Up
Thruster (mit Stange)
Shuttle run
Kraft:
6-6-6-6-6 Benchpress

Annie
50-40-30-20-10
DU
Sit Up
3min 10 Situps & 5 Pushups
Tabata Situps & Crunches
3min 10 Squats & 10 Jumping Lunges
Tabata Crunches li & re
3min 10 Supermen & 10 Plank side steps
Tabata Burpees
4min MAX Kerze
Kraft:
Pull Up (PITT-Modus)

WOD
50 DU
50 KB-snatch
50 Du
40 KB-snatch
50 DU
30 KB-Snatch
Kraft:
Pull Up (PITT-Modus)

WOD
50 DU
50 KB-snatch
50 Du
40 KB-snatch
50 DU
30 KB-Snatch
Naughty Jürgen
EMOM 5 Burpees
400 Double Unders
Kraft: Slow Pushups

WOD 1
10min AMRAP
10 Pushups
10 Squats
10 Kerstin-Climbers

WOD 2
10min AMRAP
10 TRX Rows
10 TRX Butterfly
10 TRX Pistols re
10 TRX Pistols li
15min AMRAP
20 Jumping Jacks
20 Plank Side Steps
10 Jackknives
10 HinduPushups
5 Squat Highjumps

THEN 6 min MAX Squat Hold
Kraft:
5-5-5-5-5 Overheadsquat

3min AMRAP
5 pull up
7 thruster (50/35)

1min rest

3min AMRAP
5 pull up
7 thruster (50/35)

2min rest

3min AMRAP
5 pull up
7 thruster (50/35)
Kraft:
5-5-5-5-5 Overheadsquat

3min AMRAP
5 pull up
7 thruster (50/35)

1min rest

3min AMRAP
5 pull up
7 thruster (50/35)

2min rest

3min AMRAP
5 pull up
7 thruster (50/35)
Artemis
50 burpees
50 pull ups
100 push ups
150 squats
50 burpees
Kraft:
5-5-5-5-5 Push Press

12 min AMRAP
10 KB snatch (32/24)
50 double-unders
Kraft: 5-5-5-5-5 Deadlift

For time:
21 one-legged squats
185-lb. clean and jerks, 15 reps
9 muscle-ups

Rest 5 minutes

Then, for time:
21 handstand push-ups
165-lb. snatches, 15 reps
9 muscle-ups
Kraft: 5-5-5-5-5 Deadlift

For time:
21 one-legged squats
185-lb. clean and jerks, 15 reps
9 muscle-ups

Rest 5 minutes

Then, for time:
21 handstand push-ups
165-lb. snatches, 15 reps
9 muscle-ups
3 rounds for time of:
7 bar muscle-ups
bw. squat clean and jerks, 7 reps
200 DU
60 air squats
50 sit ups
40 burpee
30 pull ups
20 hspu
30 pull ups
40 burpee
50 sit ups
60 air squats
200 DU
200 DU
60 air squats
50 sit ups
40 burpee
30 pull ups
20 hspu
30 pull ups
40 burpee
50 sit ups
60 air squats
200 DU
Kraft:
5-5-5-5-5 Backsquat

AMRAP 15min
9 Deadlifts (70kg/45kg)
12 Push-ups
15 Box jumps
3erTeam-WOD
BuyIn: run 800m
then start when all finished running
75 Backsquat (80/45)
75 ToesToBar
75 Clean&Jerk (80/45)
75 Chest2Bar Pull up
75 Deadlifts (100/55)
3erTeam-WOD
BuyIn: run 800m
then start when all finished running
75 Backsquat (80/45)
75 ToesToBar
75 Clean&Jerk (80/45)
75 Chest2Bar Pull up
75 Deadlifts (100/55)
Kraft:
5-5-5-5-5 Frontsquat

WOD:
AMRAP 21 min
7 Hand Released Push Ups
14 Box Jumps
21 Sit Up
#gohardorgohome-Zirkel
Kraft:
EMOM 7 min
5 Strict Weighted Pull Up

WOD:
5 rounds for time
6 Forntsquat(60/40)
12 BurpeeOverBar
Kraft: 5-5-5-5-5 Deadlift

WOD:10 min AMRAP
40 squat
35 sit-up
30 push-up
25 pull-up
20 pistols
15 toes-to-bar
10 handstand push-ups
5 chset-to-bar pull up
∞ bar muscle up
Kraft: 5-5-5-5-5 Deadlift

WOD:10 min AMRAP
40 squat
35 sit-up
30 push-up
25 pull-up
20 pistols
15 toes-to-bar
10 handstand push-ups
5 chset-to-bar pull up
∞ bar muscle up
Kraft
5-5-5-5-5 Benchpress

WOD:
AMRAP 16min
7 ToesToBar
14 KB-Snatch
28 Squat
Partner WOD
100 Squats / Squat halten
50 Pushups/Plank
100 Situps/V-Sit
50 Burpees/Liegestütz halten
100 Leg Raises/Beine halten
50 Triceps Pushups/ Brücke
200 High Jumps zusammen

5 max 15 Penalty/ Absetzen
Kraft:
5-5-5-5-5 Overheadsquat

WOD:
5 rounds for time:
12 hang power clean & jerk (50/30)
9 thruster (50/30)
6 power snatches (50/30)
Kraft:
5-5-5-5-5 Overheadsquat

WOD:
5 rounds for time:
12 hang power clean & jerk (50/30)
9 thruster (50/30)
6 power snatches (50/30)
Cindy ladder
For as long as possible:
From 0:00-1:00
  1 pull-up 2 push up 3 squat
From 1:00-2:00 2 pull-up 4 push up 6 squat
From 2:00-3:00
  3 pull-up 6 push up 9 squat
From 3:00-4:00
  4 pull-up 8 push up 12 squat
etc..
Buy In 100 Pushups
10min AMRAP
10 Burpees over plate
10 Squats
Buy Out 50 Pullups

THEN krasses Bauch-wod
PJ’s Zirkel des Glücks
PJ’s Zirkel des Glücks
Kraft:
5-5-5-5-5 Strict Press

WOD:
for time:
21 box jumps
14 cleans (60/40)
7 muscle ups
15 box jumps
10 cleans
5 muscle ups
9 box jumps
6 cleans
3 muscle ups
WOD: Barbara
5 rounds for time:
20 pull-up
30 push-up
40 sit-up
50 squat
3 min rest between each of 5 rounds
Barbara
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.
Kraft:
5-5-5-5-5 Backsquat

WOD:
4 min AMRAP „Diane“
9 deadlift (100/60) - 9 HSPU
3min rest
4 min AMRAP „Elisabeth“
9 clean (60/42,5) - 9 ring dip
3 min rest
4 min AMRAP „Fran“
9 thruster (42,5/30) - 9 pull-up
Kraft:
5-5-5-5-5 Backsquat

WOD:
4 min AMRAP „Diane“
9 deadlift (100/60) - 9 HSPU
3min rest
4 min AMRAP „Elisabeth“
9 clean (60/42,5) - 9 ring dip
3 min rest
4 min AMRAP „Fran“
9 thruster (42,5/30) - 9 pull-up

Kraft:
EMOM 7 min
5 Strict Weighted Ring Dip

WOD:
3 rounds for time
81 double unders
27 squats
9 wall balls
3 muscle ups
Kraft:
5-5-5-5-5 Push Press

WOD:
10 - 1 deadlift (100/60) - burpee
9 - 2 deadlift (100/60)- burpee

1 - 10 deadlift (100/60)- burpee
Kraft:
5-5-5-5-5 Push Press

WOD:
10 - 1 deadlift (100/60) - burpee
9 - 2 deadlift (100/60)- burpee

1 - 10 deadlift (100/60)- burpee
Ropetraining

Fight Gone Bad
3 Rounds, each 1min
Wallballs
Sumo Deadlift High Pull
Box Jumps
Pushpress
Double Unders
Ropetraining

5 Runden
30s/10s
Handstand Shoulder Taps
Sprints
Pushups
Toes2Bar
Burpees
--Rest--
12 Days of Gymnastics 
1 Rope Climb 
2 Forward roll
3 GHD
4 Toe 2 Bar
5 Hollow Rock 
6 Pull UP
7 RIng Dip
8 Knee to Elbow
9 Push Ups 
10 Pistols
11 HSPU
12 Muscle Ups
12 Days of Gymnastics 
1 Rope Climb 
2 Forward roll
3 GHD
4 Toe 2 Bar
5 Hollow Rock 
6 Pull UP
7 RIng Dip
8 Knee to Elbow
9 Push Ups 
10 Pistols
11 HSPU
12 Muscle Ups
for time:
50 KB swings
40 push ups
30 wall balls
800m run
30 wall balls
40 push up
50 KB swing
5x5 Deadlift

Partner AMRAP: 17 min
6 CTB Pull Up
12 Strict KB press (mit zwei KBs)
24 Air Squat
Partner WOD
300-600 Ring Rows
THEN
80-60-40-20 Squats
40-30-20-10 Burpees
20-15-10-5 Pushups
5x5 Shoulder Press

21-15-9
Kipping Pull Up
Inchworm Push Up
5x5 Shoulder Press

21-15-9
Kipping Pull Up
Inchworm Push Up
EMOM 15 min
3 weighted pull up - 3 strict pull up - 3 kipping pull up
Box Jump
KB C&J
5x5 Weighted Pull Up

Partner WOD:
1 works/1 rests
180 DU
60 Deadlifts
50 Burpees
40 ToesToBar
30 Clean&Jerk
20 HSPU
5x5 Weighted Pull Up

Partner WOD:
1 works/1 rests
180 DU
60 Deadlifts
50 Burpees
40 ToesToBar
30 Clean&Jerk
20 HSPU
5x5 Frontsquat

20 min AMRAP
6 ring dips
6 ring rows
12 box jumps
30min AMRAP
1-2-3-4-5-6....
Windshield Wipers each side
Squats Jumps
Burpee + 2 Pushups Komplex
Single Ring Pullups
TEAM WOD (3 Personen)
einer macht dynamische Übung
einer macht statische Übung
einer hat Pause:
150 push up / handstand hold
150 ring rows/ plank
150 wallball shots/ hang
150 russian KB-swing/ squathold with medball
150 DU / Farmerhold with KB
TEAM WOD (3 Personen)
einer macht dynamische Übung
einer macht statische Übung
einer hat Pause:
150 push up / handstand hold
150 ring rows/ plank
150 wallball shots/ hang
150 russian KB-swing/ squathold with medball
150 DU / Farmerhold with KB
3-3-3 Strict Press
3-3-3 Push Press
3-3-3 Push Jerk


8 min AMRAP
7 push press (50/30)
10 cleans (50/30)
AMRAP 13min
55 deadlifts (100/70)
55 wall-ball shots
55-DU
55 handstand push-ups
AMRAP 12 min
3 MU oder 6 strict ctb
6 power cleans (60/40)
9 box jumps
AMRAP 12 min
3 MU oder 6 strict ctb
6 power cleans (60/40)
9 box jumps
5-5-5-5-5 OHS Squat

10 min AMRAP
20 sit ups
5 squat cleans (90/60)
buy-in: 50 DU
3rft
20 KB-swing
10 burpee over box
10 pull up
20 wall balls
buy-out: 50 sit up
buy-in: 50 DU
3rft
20 KB-swing
10 burpee over box
10 pull up
20 wall balls
buy-out: 50 sit up
10 rft
7 SDHP
7 Fronstsquat
7 Push Jerk
(42,5/30)
„Seven Deadly Sins“
10 ctb pull up
20 toes to bar
30 deadlifts (82,5/60)
100 DU
30 box jumps
20 burpees
10 cleans (82,5/60)
„Seven Deadly Sins“
10 ctb pull up
20 toes to bar
30 deadlifts (82,5/60)
100 DU
30 box jumps
20 burpees
10 cleans (82,5/60)
7-7-7-7 Frontsquat

Chealsea
Kraft: Weighted pull up
5-5-5-3-3-3-1-1-1

handstand hold
L-Sit

AMRAP 7min
5 Hindu Push Up
15 Sit Up
Partner WOD:
50 pull ups
50 deadlifts
50 KB swings
50 burpees
50 wall balls
Partner WOD:
50 pull ups
50 deadlifts
50 KB swings
50 burpees
50 wall balls
4min Tabata: Ring Rows
4min Tabata: Push Ups
4 min Tabata: Sit Ups
4 min Tabata: Air Squat
25min Amrap Team wod
4 runden 50 each
Jumping Jacks
Russian Twist
Jumping Jacks
squats
Jumping Jacks
Plank side steps

THEN max Pushups
Team-Wertung = Summe Pushups
10 min AMRAP
5 pull up
5 thruster (42,5/30)
10 pull up
10 thruster
15 pull up
15 thruster
….
10 min AMRAP
5 pull up
5 thruster (42,5/30)
10 pull up
10 thruster
15 pull up
15 thruster
….
Kraft: Weighted Dip
5-5-5-3-3-3-1-1-1

8 min AMRAP
50 DU - 5 pull up
40 DU - 4 pull up
30 DU - 3 pull up
20 DU - 2 pull up
10 DU - 1 pull up
Einhörner und Kobolde
Meerjungfrauen und Ghule
for time
5 MU oder 10 dips
50 air squats
50 push ups
4 MU oder 10 dips
40 air squats
40 push ups
5-5-5-5-5 Deadlift

27-21-15
Back Squat (80/50)
HSPU
Partner-Zeus
5 Runden
30 HSPU
40 Pullups
50 Pushups
60 Situps
70 Squats
2 min Pause
5-5-5-5-5 push press

Artie
20 min AMRAP
5 pull ups
10 push ups
15 squats
5 pull ups
10 thruster (42,5/30)
5-5-5-5-5 push press

Artie
20 min AMRAP
5 pull ups
10 push ups
15 squats
5 pull ups
10 thruster (42,5/30)
3-3-3-3-3 Backsquat

Karen
150 wall balls (TC: 15min)

Stabi
3er Team-wod
18 Runden
18 Burpees
18 Situps
18 Jumping Squats
18 Pushups
STRENGTH
Russian Split Squat
WOD
Buy in: 50 Jumping Lunges
5 Rounds of
10 Clean
15 Pushup
20 Back Squat
BuyOut: 50 Burpees over bar
STRENGTH
Russian Split Squat
WOD
BuyIn: 50 Jumping Lunges
5 Rounds of
10 Pullups
20 Pushups
30 Squats
BuyOut 50 Burpees over Band
for time

5 rope climb
100 m walking lunge
50 dips
100m walking lunge
10 muscle up
for time

5 rope climb
100 m walking lunge
50 dips
100m walking lunge
10 muscle up
5x5 OHS
100 Double Under
25 Pull Ups
25 Overhead Lunging Steps (20/15)
25 Toes2Bar
25 Thruster (20/15)
25 Toes2Bar
25 Overhead Lunging Steps
25 Pull Ups
100 Double Under
„Seven Deadly Sins“
10 ctb pull up
20 toes to bar
30 deadlifts (82,5/60)
100 DU
30 box jumps
20 burpees
10 cleans (82,5/60)
5x5 Bench Press

RegenbogenWOD
5x5 Bench Press

RegenbogenWOD
5x5 Front Squat

10 min AMRAP
5 pull up
5 thruster (42,5/30)
10 pull up
10 thruster
15 pull up
15 thruster
….
5x5 Pull Up

5 rounds
Use same bar load throughout
6x Sumo deadlift high pull (95#/65#)
6x Front squat
6x Hang power snatch
6x KB swings (72#/53#)
6x Burpees
5x5 Pull Up

5 rounds
Use same bar load throughout
6x Sumo deadlift high pull (95#/65#)
6x Front squat
6x Hang power snatch
6x KB swings (72#/53#)
6x Burpees
for time:
100 sqauts
90 DU
80 push up
70 sit up
60 pull up
50 thrutser mit stange
40 back extensions
30 box jumps
20 deadlifts ()75%BW
10 HSPU
for time
200 DU
20 pull up
30 box jumps
20 DU
40 ball slams
50 squats
100 DU
20 KneeToElbow
30 Walking lunges
50 DU
40 RussianBarbellTwists
50 Push Ups
40 DU
for time
200 DU
20 pull up
30 box jumps
20 DU
40 ball slams
50 squats
100 DU
20 KneeToElbow
30 Walking lunges
50 DU
40 RussianBarbellTwists
50 Push Ups
40 DU
5x5 Dips

30 min EMOM
1. 20 push press(35/20)
2. 15 SDHP (35/20)
3. 10 Burpees
Partner WOD:
50 pull ups
50 deadlifts
50 KB swings
50 burpees
50 wall balls
5x5 Back Squat

18 min EMOM
1min: 5 Deadlifts (120/70)+20DU
2min: 6 Muscle Ups
3min: REST
5x5 Back Squat

18 min EMOM
1min: 5 Deadlifts (120/70)+20DU
2min: 6 Muscle Ups
3min: REST
5x5 Deadlift

Naughty Jürgen
400 DU
+EMOM 5 burpee
100 DU
20 KB-OHS, left
20 KB-OHS, right
75 DU
15 KB-OHS, left
15 KB-OHS, right
50 DU
10 KB-OHS, left
10 KB-OHS, right
25 DU
5 KB-OHS, left
5 KB-OHS, right
100 DU
20 KB-OHS, left
20 KB-OHS, right
75 DU
15 KB-OHS, left
15 KB-OHS, right
50 DU
10 KB-OHS, left
10 KB-OHS, right
25 DU
5 KB-OHS, left
5 KB-OHS, right
5x5 Strict Press

Death By
1 PushUp + 1 Burpee
2 Push Up + 2 Burpee
1) 15 wdh 10min
2) 10 wdh 6min
3) 5 wdh 3min

Seitliche Pullups
Ausrollen
HSPU
SItups
Toes2Bar

Vorher: Wackel-Sally
30 Toes To Bar
30 Overhead Squat (42,5/30)
30 Push Up
30 Thruster (42,5/30)
30 Pull Up
30 Sumo Deadlift Highpull (42,5/30)
30 Burpee
30 Toes To Bar
30 Overhead Squat (42,5/30)
30 Push Up
30 Thruster (42,5/30)
30 Pull Up
30 Sumo Deadlift Highpull (42,5/30)
30 Burpee
5x5 Front Squat

5 rounds

in einer Minute:
shutttle run
5 dieadlift (120/80)
unendlich burpee

zwei Minuten Pause
70 Air Squat
60 Einhorn walk
50 Regenbogen tanzen
40 Feenstaub streuen
...
...

5x5 Deadlift

AMRAP 18 min
10 KB-Clean
10 KB-Push Press
10 KB Swings
10 KB-Goblet Squat
10 burpee
50 DU
5x5 Deadlift

AMRAP 18 min
10 KB-Clean
10 KB-Push Press
10 KB Swings
10 KB-Goblet Squat
10 burpee
50 DU
10x Wall ball (20#/14#)
10x Burpees
Every 2 minutes stop whatever you are doing and do a 50 foot bear crawl, then resume circuit.
21-18-15-12–9-6-3
thruster (42,5/30)
burpee over bar
21-18-15-12–9-6-3
thruster (42,5/30)
burpee over bar
30 min EMOM
5 pull up
10 push up
15 squat
30 min EMOM
5 pull up
10 push up
15 squat
"Go hard or go home - WOD"
Partner wod
2 rounds
1 Partner alt. Leg raises
1 Partner
50 Situps
50 bicycle crunches
50 sideplank re
50 sideplank li
Then Superman
2. wod
21-18-15-12-9
Burpees
High Jumps
Strength:
OH-Squats
3-3-3-3-3

WOD
21-15-9
pull ups
wall-balls(2x)
Strength:
OH-Squats
3-3-3-3-3

WOD
21-15-9
pull ups
wall-balls(2x)
The Seven
7 Rounds, each 7 Reps
Handstand pushups
Thrusters 60/40
Knee2Elbow
Deadlifts 110/70
Burpees
KB Swings
Pullups
The Seven
7 Rounds, each 7 Reps
Handstand pushups
Thrusters 60/40
Knee2Elbow
Deadlifts 110/70
Burpees
KB Swings
Pullups
Kelly
5 rft
400m run
30 boxjumps
30 wallballs
Jason
100 Squats
5 Muscleups
75 Squats
10 Muscleups
50 Squats
15 Muscleups
25 Squats
20 Muscleups
Double DT
10 rft
12 Deadlifts 70/45
9 Hang Power Cleans 70/45
6 Pushpress 70/45
Double DT
10 rft
12 Deadlifts 70/45
9 Hang Power Cleans 70/45
6 Pushpress 70/45
New CF Total

1 Clean
1 Benchpress
1 Overhead Squat
Danny
20min AMRAP
30 BoxJumps
20 Pushpress 55/30
30 Pullups
Danny
20min AMRAP
30 BoxJumps
20 Pushpress 55/30
30 Pullups
Aphrodite
50-40-30-20-10
Burpees
Squats
Situps
Aphrodite
50-40-30-20-10
Burpees
Squats
Situps
Aphrodite
50-40-30-20-10
Burpees
Squats
Situps

For time
80 double unders
80 burpees
80 sit ups

THEN 8 Rounds of
10 Wallball shots
5 Pull ups

40 double unders
40 burpees
40 sit ups

THEN 4 Rounds of
10 Wallball shots
5 Pull ups

20 double unders
20 burpees
20 sit ups

THEN 2 Rounds of
10 Wallball shots
5 Pull ups

For time
80 double unders
80 burpees
80 sit ups

THEN 8 Rounds of
10 Wallball shots
5 Pull ups

40 double unders
40 burpees
40 sit ups

THEN 4 Rounds of
10 Wallball shots
5 Pull ups

20 double unders
20 burpees
20 sit ups

THEN 2 Rounds of
10 Wallball shots
5 Pull ups
Baseline
For time
500 Meter Row
40 Air Squats
30 Sit-Ups
20 Push-Ups
10 Pull-Ups
Bench Press
6 - 6 - 6 - 6 - 6 - 6

Max rounds in 8 minutes
1x Deadlift (1RM)
2x Muscle-up
3x Squat clean (80% 1RM)
4x Handstand push-ups
Backsquats
6 - 6 - 6 - 6 - 6 - 6

10 Rounds For Time:
10 Push-ups
10 Sit-ups
10 Squats
Backsquats
6 - 6 - 6 - 6 - 6 - 6

10 Rounds For Time:
10 Push-ups
10 Sit-ups
10 Squats
AMRAP 9min
1-2-3-4-...
Cleans (135/95)
Ring Dips
CrossFit Total
1-rep-max back squat
1-rep-max strict press
1-rep-max deadlift
CrossFit Total
1-rep-max back squat
1-rep-max strict press
1-rep-max deadlift
AMRAP 20min
4 Power Snatches 60/35
40 Double Undes
400m Run
AMRAP 20min
4 Power Snatches 60/35
40 Double Undes
400m Run
From 0:00-3:00, perform 2
rounds of:
3 pull-ups
6 push-ups
9 squats
From 3:00-6:00, perform 2
rounds of:
4 pull-ups
8 push-ups
12 squats
From 6:00-9:00, perform 2
rounds of:
5 pull-ups
10 push-ups
15 squats
Etc.
From 0:00-3:00, perform 2
rounds of:
3 pull-ups
6 push-ups
9 squats
From 3:00-6:00, perform 2
rounds of:
4 pull-ups
8 push-ups
12 squats
From 6:00-9:00, perform 2
rounds of:
5 pull-ups
10 push-ups
15 squats
Etc.
Strict press
6 - 6 - 6 - 6 - 6 - 6

AMRAP 20 Minutes
800 Meter Run
30 KB Swings (24/16)
Chin ups
1 Satz PITT*

10min EMOM
2x Deadlift (130/80)
3x Cluster (80/60)
Front squat
6 - 6 - 6 - 6 - 6 - 6

For Time:
10, 9, 8 ... 3, 2, 1
Double-dip
Burpees
Sit-ups
Front squat
6 - 6 - 6 - 6 - 6 - 6

For Time:
10, 9, 8 ... 3, 2, 1
Double-dip
Burpees
Sit-ups
"Karen"
For Time:
150 Wall Ball Shots
Partner WOD, jedes 88x
Opening Crunches
Back Pushups
Climbers
Hindu Pushups
Pistols
High Jumps
4 RFT
15 Russian KB Swings
15 Goblet Squats
10 KB Snatches
10 KB Push Presses
4 RFT
15 Russian KB Swings
15 Goblet Squats
10 KB Snatches
10 KB Push Presses
5 Runden
10 Kreuzheben (Körpergewicht)
10 Kettlebell Swings (32/24)
10 Burpee Pullups
5 Runden
10 Kreuzheben (Körpergewicht)
10 Kettlebell Swings (32/24)
10 Burpee Pullups
20 Minuten
5 Klimmzüge
10 Liegestütz
15 Kniebeugen
Strict Press: 6-6-6-6-6-6

Elizabeth
21-15-9 reps for time of:
135-lb. cleans
Ring dips
Strict Press: 6-6-6-6-6-6

Elizabeth
21-15-9 reps for time of:
135-lb. cleans
Ring dips
ZEUS
5rft
5 hspu
15 pull up
25 push up
35 sit up
45 squat
2 min rest
"Amanda"
Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135 pound Squat snatch
Backsquat: 6-6-6-6-6-6

15 min AMRAP
40 burpee
30 sntach (40/25)
30 burpee
30 sntach (40/25)
20 burpee
30 sntach (40/25)
10 burpee
30 sntach (40/25)
5 Runden
40 low side steps
40 small crunches
10-20 Front pushups
Max Bridge
400m run
Complete as many reps as possible in
20 minutes of:
135-lb. clean and jerks, 15 reps
Rest 1 minute
155-lb. clean and jerks, 15 reps
Rest 1 minute
185-lb. clean and jerks, 15 reps
Rest 1 minute
225-lb. clean and jerks, 15 reps
Rest 1 minute
245-lb. clean and jerks, 15 reps
Rest 1 minute
265-lb. clean and jerks, 15 reps
Complete as many reps as possible in
20 minutes of:
135-lb. clean and jerks, 15 reps
Rest 1 minute
155-lb. clean and jerks, 15 reps
Rest 1 minute
185-lb. clean and jerks, 15 reps
Rest 1 minute
225-lb. clean and jerks, 15 reps
Rest 1 minute
245-lb. clean and jerks, 15 reps
Rest 1 minute
265-lb. clean and jerks, 15 reps
21-18-15-12–9-6-3

wall balls
KB-snatch
21-18-15-12–9-6-3

wall balls
KB-snatch
For time:
75 pull-ups
100 DU
75 push-ups
400m run
50 pull-ups
100 DU
50 push-ups
400m run
25 pull-ups
100 DU
25 push-ups
400m run
For time:
75 pull-ups
100 DU
75 push-ups
400m run
50 pull-ups
100 DU
50 push-ups
400m run
25 pull-ups
100 DU
25 push-ups
400m run
Chin-Up: 5x max rep

Mr. Joshua
5 rounds for time of:
Run 400 meters
30 sit-ups
250-lb. deadlifts, 15 reps
T2B-technque

Strict T2B/K2E: 8x max reps

AMRAP 12 min
10 high knees
10 push ups
10 leg lever
10 squats
10 sit ups

3 min plank
Grace
30 clean&jerk for time

Frontsquat: 7-7-5-5-5-3-3-3-3
Grace
30 clean&jerk for time

Frontsquat: 7-7-5-5-5-3-3-3-3
Hipthrusts: 5-5-5-5-5

10 min AMRAP
12 russian one arm KB-swing (20/12) left
12 russian one arm KB-swing (20/12) right
24 DU
10-20-30-20-10
Squats
Froggers
Jumping Jacks
THEN
Situps
High Jumps
Jumping Jacks
THEN
Pushups
Climbers
Jumping Jacks
THEN BONUSRUNDE
Legraises bds
Burpees
5 rounds for time of:
50 double-unders
15 cleans (60/40)
15 burpees
50 double-unders
Rest 2 minutes
5 rounds for time of:
50 double-unders
15 cleans (60/40)
15 burpees
50 double-unders
Rest 2 minutes
Monti
5 rounds for time of:
50 step-ups with 45-lb. KB, 20-in. box
135-lb. cleans, 15 reps
50 step-ups with 45-lb,KB 20-in. box
135-lb. snatches, 10 reps
Monti
5 rounds for time of:
50 step-ups with 45-lb. KB, 20-in. box
135-lb. cleans, 15 reps
50 step-ups with 45-lb,KB 20-in. box
135-lb. snatches, 10 reps
Strict Press: 6-6-6-6-6-6

21-15-9
heavy KB-swings (32/24)
box jumps
DT
5 rounds for time of:
12 deadlifts
9 hang power cleans
6 push jerks
Men use 155 lb., women use 105 lb.
Isabell
30 snatch for time


OHS: 7-7-5-5-5-3-3-3-3
Isabell
30 snatch for time


OHS: 7-7-5-5-5-3-3-3-3
Deadlift: 7-7-5-5-5-3-3-3-3-(1)

3k run
Complex=1 snatch + 2 hang squat snatch+3 Overhead squat
Complex: 3-3-3-2-2-2-1-1-1

Annie
50-40-30-20-10
DU
sit up
Complex=1 snatch + 2 hang squat snatch+3 Overhead squat
Complex: 3-3-3-2-2-2-1-1-1

Annie
50-40-30-20-10
DU
sit up
Angie
For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats
Angie
For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats
40min Max Reps
1) Handstandpushups
2) Pullups
3) Pistols
4) Shuffle Sprints
Hero Daniel
50 Pullups
400m Run
21 Thruster
800m Run
21 Thruster
400m Run
50 Pullups
Hero Daniel
50 Pullups
400m Run
21 Thruster
800m Run
21 Thruster
400m Run
50 Pullups
Immer Wechsel 400m Run mit 86x
Situps
TRX Biceps Curls
TRX FrontHold
TRX Pistols
Burpees
Laufschuhe wären nicht schlecht...
Intervall-Zirkel-Gedöns
Partner-WOD
140-200
kontrollierte Partner-Situps
Pushups mit Abschlagen
Sidestep Squats
Burpees
For time:
800m run
20 shoulder press (50/30)
800m run
20 push press (60/37,5)
800m run
20 push jerk (70/45)
Partner WOD
14min AMRAP
20 Burpee BoxJumps
100 DU
14min AMRAP
44 Squats
44 Jumping Jacks
44 Jumping Lunges
44 Jumping Jacks
THEN Tabata Squat Hold
20 min AMRAP
5 ctb pull up
10 ring dips
15 overhead-squat (42,5/30)
20 min AMRAP
5 ctb pull up
10 ring dips
15 overhead-squat (42,5/30)
Deadlift: 3-3-3-3-3

30-20-10
ring row
ring push up
Benchpress: 6-6-6-6

for time
30 handstand push up
40 pull ups
50 KB-swings
60 sit ups
70 burpee
Skin the cat

5 rounds for time
400m run
30 sit up
15 deadlift (110/70)
Skin the cat

5 rounds for time
400m run
30 sit up
15 deadlift (110/70)
OHS: 3-3-3-3-3

8 min AMRAP
8 burpee
20 KB-swing (24/16)
Team-Wods auf dem Trimmdichpfad :)
buy-in: 1k run
5 rounds for time
6 deadlifts (100/60)
20 pull up
6 thruster (60/40)
20 sit ups
buy-in: 1k run
5 rounds for time
6 deadlifts (100/60)
20 pull up
6 thruster (60/40)
20 sit ups
wallfacing HSPU

death by
squat clean (60/40)
burpee over bar
wallfacing HSPU

death by
squat clean (60/40)
burpee over bar
ZEUS
4rft:
5 hasp
15 pull up
25 push up
35 sit up
45 squat
120 sec rest
Partner-WOD
Double-Double-Metis
4x 10-25-10
Burpees
Climbers
High Jumps
Team-WOD
25 min AMRAP
18 Shoulder Taps
18 Burpees
18 Climbers
18 Russian Twist
400m Run

Punktzahl: jede gerannte Runde jedes Teammitglieds +1 Punkt
4 Time
50 Cluster 60/40 Kg
4 Time
50 Cluster 60/40 Kg
21-15-9
Cleans (60/40)
Dips
21-15-9
Cleans (60/40)
Dips
30min EMOM
5 Pullups
10 Pushups
15 Squats
Pumpeeeeeeen
jedes timecap 10min
1) 150 Pushups
2) 100 Box Jumps
3) 50 strict Pull ups
Pumpeeeeeeen
jedes timecap 10min
1) 150 Pushups
2) 100 Box Jumps
3) 50 strict Pull ups
Forrest
3 Rounds
20 L-Pullups
30 Toes2Bar
40 Burpees
800m Run
Kelly
5rft
400m run
30 box jumps
30 wall balls
30rft
1 squat clean 60/40
2 hspu
3 burpee
4 pull up
Strenght:
Weighted Dips & Pull ups

Wod:
20min Emom
3 burpees
4 box jumps
5 wall balls
21-15-9
Squats
Pushups
Situps
THEN
Squat Jumps
Hand Release Pushups
Climbers each side
THEN
Pistols each side
Clapping Pushups
Froggers
strength: benchpress 5x5

21-15-9
pull ups (2x)
oh-squats (42,5/30)
Bringt bitte Laufsachen mit!!! .
20 Runden
40/20 Intervalle
Bike Sprints
Pullups/Toes2Bar
10min AMRAP
10 Burpees
10 Wallballs
10min AMRAP
10 Burpees
10 Wallballs
10min AMRAP
5 Burpees
5 Squats
5 HighJumps
5 Squats
Zeus
4 Rounds
10 Handstand Pushups
20 Pullups
30 Pushups
40 Situps
50 Squats
120sec Rest
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push ups (hand release)
15 overhead squats (42,5/30)
3 Rounds
75 Jumping Jacks
25 Burpees
50 Straight Leg Lever
75 Jumping Jacks
50 Situps
25 Burpees
50-40-30-20-10
Burpees
Situps
Squats
50-40-30-20-10
Burpees
Situps
Squats
50-40-30-20-10
Burpees
Situps
Squats
Cindy
20min AMRAP
5 Pullups
10 Pushups
15 Squats
for time:
1 mile run
then run 1 mile and stop every 100m for 10 kb snatches
3rft
7 bar muscle ups
7 squat clean and jerks (bw)
For time:
50 Box jump
50 Jumping pull-ups
50 Kettlebell swings, 24/16
Walking Lunge, 50 Schritte
50 Knees to elbows
50 Push press, 20 kg
50 Back extensions
50 Wall ball shots, 10 kg
50 Burpees
50 Double unders
For time:
50 Box jump
50 Jumping pull-ups
50 Kettlebell swings, 24/16
Walking Lunge, 50 Schritte
50 Knees to elbows
50 Push press, 20 kg
50 Back extensions
50 Wall ball shots, 10 kg
50 Burpees
50 Double unders
run 1 mile
200 double unders
40 KB snatches, 20\16
200 double unders
run 1 mile
3 rounds
5 front squats 1,25 bw
8 deadlifts 2bw
10 weighted dips 0,25bw
VATER DES ZEUS
ev Partner-WOD
100 Pushups
200 Situps
300 Squats
200 Leg lever
100 Pullups
5 rounds
1 deadlift, 85% 1rep max
3 HSPU
5 cleans, 60\40
7 ring dips
9 burpees
5 rounds
1 deadlift, 85% 1rep max
3 HSPU
5 cleans, 60\40
7 ring dips
9 burpees
14 min AMRAP
10 strict pull ups
10 KB cleans, 24\16
10 burpees
for max ground to overhead ladder
starting barbell weight is 40\30 kg,
add 5 kg, time cap 14 min
for max ground to overhead ladder
starting barbell weight is 40\30 kg,
add 5 kg, time cap 7 min
3 rounds for time of:
Run 400 meters
21 KB thrusters, 16\12
3 rounds for time of:
Run 400 meters
21 KB thrusters, 16\12
5min AMRAP
1 Inchworm
1-2-3-... Pushups

4 Rounds
100m Lunge Walk
30 Situps
30 Climbers
30 Crunches li
30 Crunches re
30 Plank sidesteps
Nancy
5 rft
run 400 m
overhead squats, 42,5/30
Nancy
5 rft
run 400 m
overhead squats, 42,5/30
run 1k buy in
5 rft
6 deadlifts, 100/60
6 pull ups
6 thrusters 40/30
5 rft
5 squat clean, 60/40
10 push-ups
20 lunges, 40/30
every minute on the minute 2 burpees
5min AMRAP
1-2-3-4...
Shoulder Taps nach Wall Walk

2min/30s
Shuffle Sprints
Pull Ups
Burpees

THEN 1min/20s
WOD 1: Up in the air

WOD 2: Iron Elevator

WOD 3: Open air partner chipper
MOBILITY
Squat Therapy

WOD
Froggers 30/20/10/20/30
One Arm Pushups 10/7/5/7/10
Jackknives 30/20/10/20/30
Squats 30/20/10/20/30
Jumping Jacks 50/50/50/50/50
Rest 30/30/30/30/30
strength
bench press
5 - 5 - 5 - 5 - 5

10 min AMRAP
30 double unders
5 power snatches, 3/4 BW
strength
bench press
5 - 5 - 5 - 5 - 5

10 min AMRAP
30 double unders
5 power snatches, 3/4 BW
back squat, total 3000kg/2000kg
(you can choose your own weight,
reps x weight = total)
1 min rest
then 100 burpees
back squat, total 3000kg/2000kg
(you can choose your own weight,
reps x weight = total)
1 min rest
then 100 burpees
400m
80 Squats
400m
80 Leg Raises
400m
80 Burpees
400m
80 Situps
400m
12 days of gymnastics
12 days of gymnastics
pre:
30 turkish get ups

main:
for time
50 kb swings
40 push ups
30 wall balls
800m run
30 wall balls
40 push ups
50 kb swings
1) Broad Jumps

2) Partner WOD
17:17min AMRAP
A) Bike Sprints
B) 5-10-15-20-...
Pushups
Climbers - Complex
Situps
Strength:
5x5 Shoulder Press

Main-WOD:
21-15-9
Kipping Pull up
Inchworm Push up
4 Rounds
20 One legged side jumps
20 Clapping Pushups
20 Jumping Lunges mit Zwischensprüngen
20 Jumping Jacks

2x2min Plank + Superman
PJ’s Zirkel des Glücks
PJ’s Zirkel des Glücks
PartnerWOD
50 - 40 - 30 - 20 - 10
KB-swing
thruster (40/25)
box jumps
strength
oh squats
4 - 4 - 4 - 4

gymnastics chipper
10 min AMRAP
40 squat
35 sit-up
30 push-up
25 pull-up
20 pistols
15 toes-to-bar
10 handstand push-ups
5 chest-to-bar pull up
∞ bar muscle up
the big sexy
3 rft
6 deadlifts (130)
6 burpee
5 cleans (80)
5 ctb pull up
4 thruster (60)
4 mu
the big sexy
3 rft
6 deadlifts (130)
6 burpee
5 cleans (80)
5 ctb pull up
4 thruster (60)
4 mu
strength
front squat
5 - 5 - 5 - 5 - 5

PartnerWOD
10 x 8 m handstand walk

10min EMOM
even minute: 6 weighted dips
uneven minute: 6 weighted pull ups
21 - 15 - 9
strict knees to elbow
deadlift (100/60)
21 - 15 - 9
strict knees to elbow
deadlift (100/60)
strength
back squat
6 - 6 - 6 - 6 - 6 - 6

for time:
50 hspu
5 sit-ups penalty if you break up your hspu
strength
back squat
6 - 6 - 6 - 6 - 6 - 6

for time:
50 hspu
5 sit-ups penalty if you break up your hspu
15min AMRAP
MaxRep, minimal 10
Sprint
Ring Pushups
Knee Kicks rechts
Knee Kicks links

6min AMRAP
Pullups
3 rft
run 400m
12 heavy deadlifts
21 strict KB-press, left
21 strict KB-press, right
3 rft
run 400m
12 heavy deadlifts
21 strict KB-press, left
21 strict KB-press, right
20 min AMRAP
5 hspu
10 pull-ups
25 air squats
6 rft
6 hspu
12 pull-ups
18 KB-swings, 24/16
24 du
6 rft
6 hspu
12 pull-ups
18 KB-swings, 24/16
24 du
9 - 7 - 5
heavy KB OHS, left
heavy KB OHS, right
bar muscle-ups
TEAM-WOD:
Deadbucks/alt. Legraises (an Dipmaschine)

CIABATTA this:
Jumping Lunges / Cat Walk
Pushups / Russian Twist
Squat Jumps / Burpees
21 - 15 - 9 - 6 - 3
frontsquat
burpees over
ring dips
21 - 15 - 9 - 6 - 3
frontsquat
burpees over
ring dips
3 rft
20 l-sit pull-ups
30 toe2bar
40 burpees
run 800 m
3 rft
20 l-sit pull-ups
30 toe2bar
40 burpees
run 800 m
21-15-9
Pull ups
Thruster
x3 DU
21-15-9
Pull ups
Thruster
x3 DU
Skill: Hindu Push Up

8 min EMOM
6 hindu push up

Tabata leg lever
1 min rest
Tabata air squat
1 min rest
Tabata burpee
14min
death by 2x wall balls

then

14min
death by burpee
14min
death by 2x wall balls

then

14min
death by burpee
team WOD
20 min AMRAP
5 sync. push ups
10 sync. sit ups
15 sync. squat
Partner WOD
Einer rennt, einer arbeitet
100 Squats
100 Froggers
100 Burpees
100 Froggers
100 Squats

AS SLOW AS POSSIBLE
10min
10 Pushups
10 Situps
5 rft
10 KB OH-squat (r)
10 KB OH-squat (l)
400m run
5 rft
10 KB OH-squat (r)
10 KB OH-squat (l)
400m run
63 medball cleans
21 push-ups
45 medball cleans
15 push-ups
27 medball cleans
9 push-ups
63 medball cleans
21 push-ups
45 medball cleans
15 push-ups
27 medball cleans
9 push-ups
1) Freeathletics-Pumpen:
3max attempts
schräge Pushups
Flutterkicks
Plank knees up
Kisten-Dips

2) Buyin 100 Situps
50-40-30-20-10
Climbers
Jumping Lunges
Buyout 100 Situps
10x400m (progressiv)
Abgangszeit: 4min

Das Training wird um 15Uhr hier (https://goo.gl/maps/MMMZqD8Q3WB2) beendet.
Der Trainingsstart ist in der Lounge, an der Theke ;)
4 rft
50 push up
30 sit ups
50 squats
4rft
50 pushups
30 situps
50 squats
21-15-9
KB-Swings
KB-OH-lunging steps (r)
KB-snatches (r)
KB-Swings
KB-OH-lunging steps (l)
KB-snatches (l)
21-15-9
KB-Swings
KB-OH-lunging steps (r)
KB-snatches (r)
KB-Swings
KB-OH-lunging steps (l)
KB-snatches (l)
4rft
50 sit-up
30 med ballcleans (9/6)
400m run
run 800 m
50 goblet squats
run 400 m, backwards
40 goblet lunges
run 800 m
30 burpees
run 400 m, backwards
AFAP
1 mile run
60 burpees
1mile run
30 burpees
1 mile run
15 burpees
AFAP
1 mile run
60 burpees
1mile run
30 burpees
1 mile run
15 burpees
strength
overhead squats
5 - 5 - 5 - 5 - 5

Grace
30 clean & jerks
(excessive bouncing)
10 Pistols re.
10 Pistols li.
20 Squats
10 Burpees re.
10 Burpees li.
20 Burpees
10 Crunches re.
10 Crunches li.
20 Crunches
100 chest to bars
125 push presses, 42,5/30
150 backsquats, 42,5/30

odd minute: work
even minute: rest
100 chest to bars
125 push presses, 42,5/30
150 backsquats, 42,5/30

odd minute: work
even minute: rest
strength
deficit deadlifts
5 - 5 - 5

Cindy XXX

Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats
strength
deficit deadlifts
5 - 5 - 5

Cindy XXX

Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats
Cindy XXX

Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats
5 RFT
7 chest to bar
77 double unders
2 squat clean thruster
22 sit-ups
Stoßen
7x2x72-75%
Ständer-Stoßen
5x2x75-77%
Schwungdrücken
3x5x60-62%
Kniebeugen vorne
6x6x72-75%
strength
frontsquats
5 - 5 - 5 - 5 - 5

15 min AMRAP
10 burpees
5 pull-ups
20 sec handstand hold
5 Rounds
20 Situps
20 Burpees over box/ball
20 Ring Pullups
400/800/1200/800/400 m Run
for time
100 double unders
50 squats
25 push presses, 45/30
60 double unders
30 squats
15 push presses, 45/30
60 double unders
30 squats
15 push presses, 45/30
40 double unders
20 squats
10 push presses, 45/30
40 double unders
20 squats
10 push presses, 45/30
40 double unders
20 squats
10 push presses, 45/30
for time
100 double unders
50 squats
25 push presses, 45/30
60 double unders
30 squats
15 push presses, 45/30
60 double unders
30 squats
15 push presses, 45/30
40 double unders
20 squats
10 push presses, 45/30
40 double unders
20 squats
10 push presses, 45/30
40 double unders
20 squats
10 push presses, 45/30
strength
sumo deadlifts
5 - 5 - 5 - 5 - 5

3 RFT
50 double unders
20 KB snatches
3 min AMRAP
Plank To Pushups

10-20-30-40-50-40-30-20-10
Side Squats
Jumping Jacks
Side Crunches links
Side Crunches rechts
Jumping Jacks
C2F-Komplex
8 min AMRAP
8 pull-ups
40 double unders

then 2 min rest

8 min AMRAP
5 toe to bars
10 burpees
8 min AMRAP
8 pull-ups
40 double unders
then 2 min rest
8 min AMRAP
5 toe to bars
10 burpees
14 min AMRAP
2 - 4 - 6 - 8 - 10 - ..
med ball cleans
hollow rocks
handstand push-ups
14 min AMRAP
2 - 4 - 6 - 8 - 10 - ..
med ball cleans
hollow rocks
handstand push-ups
Baseline
row, 500m
40 squats
30 sit-ups
20 push-ups
10 pull-ups
Crossfit Total
1 backsquat
1 shoulder press
1 deadlift
Crossfit Total
1 backsquat
1 shoulder press
1 deadlift
Bradshaw
10 rft
3 hspu
6 deadlifts
12 pull-ups
24 double unders
Dione
3RFT
75 Jumping Jacks
25 Burpees
50 Straight Leg Levers
75 Jumping Jacks
50 Situps
25 Burpees
Elizabeth
21 - 15 - 9
cleans
ring dips
Elizabeth
21 - 15 - 9
cleans
ring dips
Fran
21 - 15 - 9
thrusters
pull-ups
Fran
21 - 15 - 9
thrusters
pull-ups
Helios
100 Burpees
125 Lunges
150 Climbers
125 Situps
150 Climbers
125 Lunges
100 Burpees
for time (with pvc-bar)
25 backsquat
25 frontsquat
25 oh-squat
400m run
25 shoulder press
25 push press
25 push jerk
400m run
50 hang cleans
200m run
50 snatch
400m run
Strength
Backsquat 5x5

Wod
"JT"
for time
21-15-9
hspus
ring dips
push ups
21-15-9
Handstand Pushups
Ring Dips
Pushups
9min AMRAP
21-15-9
Toe Squats
Squats
Spiderman Pushups

THEN

5min AMRAP
10-20-30-...
Flutter Kicks
Crunches
Strength
7-6-5-4-3-3-3 Deficite HSPU

10min Amrap
10 sdhpus
10 ring dips
10 wall balls
3 RFT
50 Squats
7 MuscleUps
10 Hang Power Cleans 60/40
3 RFT
50 Squats
7 MuscleUps
10 Hang Power Cleans 60/40
3 RFT
50 Squats
14 Ring Dips
14 Pullups
14 Hollow Rocks

THEN 3min Rest

THEN
30-25-20-15-10-5
Toes2Bar
HighJumps
schräge Pushups
4min AMRAP
Diane
9 deadlift 100/60
9 HSPU

3min rest

4min AMRAP
Elisabeth
9 clean 60/42,5
9 ring dip

3min rest

4min AMRAP
9 thruster 42,5/30
9 pull up

K.O.! :D
4min AMRAP
Diane
9 deadlift 100/60
9 HSPU

3min rest

4min AMRAP
Elisabeth
9 clean 60/42,5
9 ring dip

3min rest

4min AMRAP
9 thruster 42,5/30
9 pull up

K.O.! :D
Muskelfasertest nach Dr. F. Hatfield:
Backsquat, Frontsquat oder Deadlift

30-20-10
burpee
squat
sit up
Strengh
5-5-5-5-5
deadlift

WOD:
20min AMRAP
10 burpee pull over
30 air squat
60 sec. handstand hold
Skill
Handstand

5 Rounds
10 Handstand Pushups
20 Pullups
30 Pushups
40 Situps
50 Squats
120sec Rest
Strengh
5-5-5-5-5
front squat

WOD:
10 deadlift 100/60kg - 1 burpee
9 deadlift - 2 burpee
....
1 deadlift- 10 burpee
Strengh
5-5-5-5-5
front squat

WOD:
10 deadlift 100/60kg - 1 burpee
9 deadlift - 2 burpee
....
1 deadlift- 10 burpee
Strengh
5-5-5-5-5
Weighted dips

WOD:
21-15-9
double under
c2b Pull ups
frontsquat (60/40)
WOD
20min AMRAP
100 Mountain Climbers
20 Situps
10 Pushup-Komplex
20 Squat Side Steps

STABI
2xMAX Squat HOLD
1xMAX Nasty Squat HOLD
3 rounds for time

100 air squats
50 box jumps
25 KB-clean & jerk
3 rounds for time

100 air squats
50 box jumps
25 KB-clean & jerk
Partner-WOD
100 Ring-Froggers
100 Ring-Rows
100 Ring-Pushups
100 Ring-Rows
12 days of Gymnasics

For Time
1 rope climb
2 fortward roll
3 good mornings
4 t2b
5 hollow rock
6 pull up
7 ring dip
8 knee 2 elbow
9 push up
10 pistols
11 hspu
12 mu
12 days of Gymnasics

For Time
1 rope climb
2 fortward roll
3 good mornings
4 t2b
5 hollow rock
6 pull up
7 ring dip
8 knee 2 elbow
9 push up
10 pistols
11 hspu
12 mu

Strength
weighted ring push ups
3-3-3-3-3-3

Main-WOD
6min Amrap
1) 1 Wall Walks + 2 shoulder taps
2) 2 Wall Walks + 4 shoulder taps
3) etc...
Partner WOD: for time
100 wall ball shots
100 toes to bar
100 push ups
100 sit ups
Partner-WOD
8min AMRAP each
1) SitUps
Burpees
2) Bike Sprints
PushUps
3)Back Plank
Froggers
Strength: 3-3-3-3-3 Backsquat

WOD: for time
30 wall facing handstand push up
15 snatch (70/35)
30 wall facing handstand push ups
Skills&Drills: Skin the cat

WOD: 16 min AMRAP
4 hand stand push ups
4 strict pull ups
4 one-handed push ups
4 pistols
MOBILITY/STABILITY
3 Rounds
30s Haltedings li
30s Haltedings re

WOD
21-15-9
Sumo Walks each side
Hindu Pushups
THEN
Hips up / Legs out
Squat Jumps
THEN
Sit Ups
Alternating Pushups
7-6-5-5-5-5-5 Strict Press

for time
3-4-5-6-7-8-9-10
frontsquat (60/40)
burpee over bar
PartnerWOD
20 Bahnen Handstandwalk

WOD
4 Bahnen Bearcrawl
4 Bahnen Inchworm
4 Bahnen BurpeeWalk
4 Bahnen 'Purzelbaum'
1) Partner-WOD
3 min AMRAP
Partner-Pushups

2) Partner-Mobility

3) 5 Rounds
20 Side Plank rechts
20 Plank Side Steps
20 Side Plank links
20 Squats
20 Jumping Jacks
MAX Sprints
EMOM 20min
T2B
FrontSquat
Pullup
WallBall
EMOM 20min
T2B
FrontSquat
Pullup
WallBall
EMOM 20min
T2B
HSPU
Pullups
BikeSprints
WOD:
For time
200 DU
Rest 2 min
20 Front squat
20 Box jump
20 Waling lunges with 20/10 KG over head
20 Box Jumps
20 Frontsquat
Rest 2 min
200 DU
WOD:
For time
100 DU
Rest 2 min
10 Front squat
10 Box jump
10 Waling lunges with 20/10 KG over head
10 Box Jumps
10 Frontsquat
Rest 2 min
100 DU
Strength:
Deadlift
7-6-5-4-3-3-3

WOD:
Tabata
DU
Burpee
Row
Bikesprint
Sit up
Walking lunges
WOD:
14 min AMRAP
7 Pull up
14 Burpee to boxjump
21-15-9
Handstand Pushups
Ring Dips
Push Ups

THEN AMRAP 12min
21-15-9
Pullups
SitUps
Strength:
Weighted push ups
7-6-5-4-3-3-3

WOD:
For time
10 Toes to bar
20 Deadlift 60/40
30 V ups
40 Deadlift 60/40
50 Sit ups
Strength:
Weighted push ups
7-6-5-4-3-3-3

WOD:
For time
10 Toes to bar
20 Deadlift 60/40
30 V ups
40 Deadlift 60/40
50 Sit ups
Technik:
Hollowrock to pistol

WOD:
12min AMRAP
12 Push up
12 KB swings
6 Pistols
24 DU
60-100 each
Burpees
Situps
Scorpions
Squat Jumps
Scorpions
Situps
Burpees
Strength:
Frontsquat
7-6-5-4-3-3-3

WOD
18 min AMRAP
18 Burpees (jump and reach)
12 Push press
6 Sumo deadlift high pull (SDHP)
Strength:
Frontsquat
7-6-5-4-3-3-3

WOD
18 min AMRAP
18 Burpees (jump and reach)
12 Push press
6 Sumo deadlift high pull (SDHP)
5 rounds for time
20 Pull ups
30 KB Swings
40 DU
5 rounds for time
20 Pull ups
30 KB Swings
40 DU
8min AMRAP
Front Hold
Bridge
Side Hold
4 Sprints

Then TABATA
strength
7 - 6 - 5 - 4 - 3 - 3 - 3
back squats

7 min AMRAP
18 wall balls 10/6
12 burpees
strength
7 - 6 - 5 - 4 - 3 - 3 - 3
back squats

7 min AMRAP
18 wall balls 10/6
12 burpees
24 rounds of 40 sec work followed by 20 sec rest
medball cleans
jumping lunges
burpees
40 - 30 - 20 - 10
kettle bell power snatch 24/16
backsquats 40/25
Team-Kronos (one partner works while the other rests)
-150 push ups
-300 sit-ups
-450 air squats
-300 leg levers
-150 pull ups
strength
7 - 6 - 5 - 4 - 3 - 3 - 3
handstand push ups

"Naughty Juergen"
400 double unders
every minute do 5 burpees
strength
7 - 6 - 5 - 4 - 3 - 3 - 3
handstand push ups

"Naughty Juergen"
400 double unders
every minute do 5 burpees
strength
7 - 6 - 5 - 4 - 3 - 3 - 3
bent over rows

10 min EMOM
2 power clean & jerks

"Annie"
50 - 40 - 30 - 20 - 10
double unders
sit ups
WOD
16min AMRAP
1-2-3-4-...
Walkout To PushUp
Situp To Crunch
SquatJump To HighJump

STRENGTH
Partner Curls

STABILITY
2 Rounds
1min X
1min Y
1min Z
10 min EMOM
2 snatches

12 min AMRAP
1 power snatch 70/45 kg
12 box jumps
24 double unders
10 min EMOM
2 snatches

12 min AMRAP
1 power snatch 70/45 kg
12 box jumps
24 double unders
40 - 30 - 20 - 10
overhead lunging steps
push ups
40 - 30 - 20 - 10
overhead lunging steps
push ups
2 Rounds
1min each:
Squats
Pushups
Boxjumps
Pullups
Inverted Burpees
HighJumps
Burpees
DU
100 Jumping Jacks
75 Jumping Lunges
50 Plank2Pushup
50 Supermen
50 Diamond Pushups
50 Supermen
50 Plank2Pushup
75 Jumping Lunges
100 Jumping Jacks

THEN Plank knees up until the end
Strength:
7-6-5-4-3-2-1
Weighted Pull Up

WOD:
10min Amrap:
40 squats
35 sit ups
30 push ups
25 pull ups
20 pistols
15 t2bs
10 hspus
5 ctb pull ups
999 bar muscle ups
Strength:
7-6-5-4-3-2-1
Weighted Pull Up

WOD:
10min Amrap:
40 squats
35 sit ups
30 push ups
25 pull ups
20 pistols
15 t2bs
10 hspus
5 ctb pull ups
999 bar muscle ups
20min AMRAP
10 Kettlebell Swings 24/16
10m Bear Crawl
10 Burpees
10m Bear Crawl
20min AMRAP
10 Kettlebell Swings 24/16
10m Bear Crawl
10 Burpees
10m Bear Crawl
5 Rounds 40/20
Pullups
Box Triceps Pushups

16min AMRAP
10 Squats
10m Bear Crawl
10 Burpees
10m Bear Crawl
WOD (~30 min):
7 rounds for time:
5 HSPU
5 Power Clean (80/50)
5 Strict Ring Dips
5 KB Snatch (28/16)
5 Strict Pull Up
WOD (~30 min):
7 rounds for time:
5 HSPU
5 Power Clean (80/50)
5 Strict Ring Dips
5 KB Snatch (28/16)
5 Strict Pull Up
Strength:
6-6-6-6-6 Front Squat

WOD (9 min):
9 min AMRAP:
3 Deadlift (130/85)
6 ToesToBar
Clean & Jerk
3x2x 80%(1RM)
3x2x 85%(1RM)

Clean Pull
6x4x 85%(1RM)

Push Press
3x6x 70%(1RM-Clean&Jerk)

(Frontsquat 3x6x80%(1RM-Clean&Jerk)+3x6x90%(1RM-Clean&Jerk))
Partner WOD

1) 6min AMRAP
10 Leg Raises

2) 100 Reps
Toes2Bar/Jackknives
PushUps
PullUps/RingRows
RingDips

bei Partnerwechsel:
20sec Sprint
20sec Plank
Strength:
6-6-6-6-6 Weighted Dips

WOD (20 min):
20 min AMRAP:
20 truster (60/42,5)
20 pull ups
20 burpee
Snatch
3x2x 80%(1RM)
3x2x 85%(1RM)

Snatch Pull
6x4x 85%(1RM)

OH-Squat
3x4x 95%(1RM)

(Backsquat 3x8x115%(1RM-Snatch))
Strength:
6-6-6-6-6 Weighted Dips

WOD (20 min):
20 min AMRAP:
20 truster (60/42,5)
20 pull ups
20 burpee
Strength:
6-6-6-6-6 Deadlift

WOD (15 min):
15 min AMRAP:
30 DU
10 Fornt Squat (60/40)
5 Push Press (60740)
Strength:
6-6-6-6-6 Deadlift

WOD (15 min):
15 min AMRAP:
30 DU
10 Fornt Squat (60/40)
5 Push Press (60740)
WOD (~22 min):
For time:
3 rounds:
9 burpee
15 wall balls
21 KB-swings
then
300 DU
WOD (~22 min):
For time:
3 rounds:
9 burpee
15 wall balls
21 KB-swings
then
300 DU
10 Rounds
each 10 Reps
PushUps To Plate
Squat Jumps over Plate
Plate Steps

Strength
5x Max Reps Side PullUps
DU Technik

20 min amrap
4 wall walks
8 pull ups
16 squats 40/30
32 DU

stabi
DU Technik

20 min amrap
4 wall walks
8 pull ups
16 squats 40/30
32 DU

stabi
Strength
constant tension frontsquat 4-4-4-4-4

"Main-WOD"
13min Amrap
-1-armed-kb-thruster (right), 10 reps (20/12)
-t2b, 10 reps
-1-armed-kb-thruster(left), 10 reps (20/12)
-10 Deadlifts (100/65)
Clean and Jerk, 5x2 (~75% 1 RM)

Clean Pull, 5x4 (~80% 1RM)

Push Press, 3x6 (~60%, 1RM)
For time:
20 kb-swings (16/24)
30 taters (16/24)
40 goblin-lunges (16/24)
50 push ups
60 sit-ups
70 burpees
Strength
5-5-5-5-5
OH-Squat

WOD
23min Amrap
9 ctb pull ups
15 power cleans (60/40)
21 air squats
100 DUs
Strength
5-5-5-5-5
OH-Squat

WOD
23min Amrap
9 ctb pull ups
15 power cleans (60/40)
21 air squats
100 DUs
"The Twelve Gifts of Christmas"
12 squats
11 Sit ups
10 Wallballs 10 kg
9 Kettlebell swings 24/20
8 Burpees
7 Box Jumps
6 Deadlift 95lb
5 Hang Clean 42,5/30
4 Thruster 42,5/30
3 Racked Lunge 42,5/30
2 Front Squat 42,5/30
1 Mile Run

Ihr fangt immer wieder oben an d.h.
12 Squats

12 Squats
11 Sit ups

12 Squats
11 Sit ups
10 Wallballs

usw
"The Twelve Gifts of Christmas"
12 squats
11 Sit ups
10 Wallballs 10 kg
9 Kettlebell swings 24/20
8 Burpees
7 Box Jumps
6 Deadlift 95lb
5 Hang Clean 42,5/30
4 Thruster 42,5/30
3 Racked Lunge 42,5/30
2 Front Squat 42,5/30
1 Mile Run

Ihr fangt immer wieder oben an d.h.
12 Squats

12 Squats
11 Sit ups

12 Squats
11 Sit ups
10 Wallballs

usw
"warm up":
snatch balance 3x3

"main-wod":
snatch 5x2

"technique/strength":
customized
21-15-9-6-3
Handstand PushUp
FrontSquat (70/40)
BurpeeOverBar
WOD 1
5 Runden
10 side jackknives rechts
10 side jackknives links
10 jackknives
10 supermen

WOD 2 - Partner
5 Runden
10 Bodysaw
10 Clapping Pushups
10 Bodysaw
10 Clapping Pushups
10 Pullups weit
10 Pullups eng
10 Chinups
-------------
Bike Sprints
German Throwdown Q14.1

5 rounds for time
6 Cleans (70/50)
9 chest to bar pull ups
7 Rounds
14 Rowing Pushups
14 Boxing Situps
14 Pistols/Squats (x2)
Sprint as long as you can
Workout 14.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

10 overhead squats (42,5/30)

10 chest-to-bar pull-ups

From 3:00-6:00

2 rounds of:

12 overhead squats (42,5/30)

12 chest-to-bar pull-ups

From 6:00-9:00

2 rounds of:

14 overhead squats (42,5/30)

14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds
Workout 14.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

10 overhead squats (42,5/30)

10 chest-to-bar pull-ups

From 3:00-6:00

2 rounds of:

12 overhead squats (42,5/30)

12 chest-to-bar pull-ups

From 6:00-9:00

2 rounds of:

14 overhead squats (42,5/30)

14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds
5 RFT
30 Push ups
40 Sit ups
50 Air squats

Stabi
Death by Snatch

Stabi
Death by Snatch

Stabi
Backsquat
7-7-7

G.I. Jane
100 Burpee pull ups
MOBILITY
4 Rounds
6 Toe Touches
6 Toy Soldiers
6 Leg Rotations each side

WOD
15min AMRAP
5-10-15-...
(3xFrogger/1xHighJump-Complex)
SitUps
Backward Lunges each side
Strength
Strict press
3-3-3

Annie
50-40-30-20-10
DU
Sit ups
Strength
Strict press
3-3-3

Annie
50-40-30-20-10
DU
Sit ups
Carse
21-18-15-12-9-6-3
Squat clean 42,5
Deadlift 90
Box Jumps

Stabi
Carse
21-18-15-12-9-6-3
Squat clean 42,5
Deadlift 90
Box Jumps
Team-AMRAP
2-4-6-...
Box Jumps
SitUps
RingRows
----------------
Jumping Squats
strength:
pull ups
5 - 5 - 5 - 5 - 5

"Pj's Zirkel des Glücks"
strength:
pull ups
5 - 5 - 5 - 5 - 5

"Pj's Zirkel des Glücks"
for time
10 thruster, 60/40
50 double unders
8 thruster, 60/40
40 double unders
6 thruster, 60/40
30 double unders
4 thruster, 60/40
20 double unders
2 thruster, 60/40
10 double unders

skill:
dead bugs
strength
overhead squats
5 - 5 - 5 - 5 - 5

then:
tabata
5 Rounds
10 Russian Twist 4tap
30sec Sprint
10 Chest2Bar Pullups
30sec HandstandHold
10 Burpee HighJumps
30sec Plank
"karen"
for time
150 wallballs, 10/6

skill:
planks
"karen"
for time
150 wallballs, 10/6

skill:
planks
strength:
floor press
5 - 5 - 5 - 5 - 5

3 rounds for time
3 deadlifts, 105/75
6 chest to bars
3 cleans, 85/60
6 handstand push ups
1 min rest
AFAP
each 60-100
Climbers
Hindu PushUps
Jackknives
Jumping Jacks
Jackknives
Hindu PushUps
Climbers
7 rounds for time
7 power clean, 42,5/30
7 thruster, 42,5/30
7 burbees, bar facing

skill:
reverse butterfly
7 rounds for time
7 power clean, 42,5/30
7 thruster, 42,5/30
7 burbees, bar facing

skill:
reverse butterfly
'The Bear Complex'

7 sets of the following sequence
1 power clean
1 front squat
1 push press
1 back squat
1 push press
(then down to a touch and go to start the next power clean)

5 rounds with rest between rounds to load up.

skill:
hang
'The Bear Complex'

7 sets of the following sequence
1 power clean
1 front squat
1 push press
1 back squat
1 push press
(then down to a touch and go to start the next power clean)

5 rounds with rest between rounds to load up.

skill:
hang
Tabataaaaaa, ja ne is klaaa
"the seven"

7 rounds for time
7 handstand push ups
7 thrusters, 60/40
7 knees to elbows
7 deadlift, 110/75
7 burpees
7 kettlebell swings, 24/16
7 pull ups

skill:
handstand hold
"the seven"

7 rounds for time
7 handstand push ups
7 thrusters, 60/40
7 knees to elbows
7 deadlift, 110/75
7 burpees
7 kettlebell swings, 24/16
7 pull ups

skill:
handstand hold
strength
deadlift
5 - 5 - 5 - 5 - 5

for time
50 double unders
50 sit ups
5 turkish get ups, right
5 turkish get ups, left
40 double unders
40 sit ups
4 turkish get ups, right
4 turkish get ups, left
30 double unders
30 sit ups
3 turkish get ups, right
3 turkish get ups, left
20 double unders
20 sit ups
2 turkish get ups, right
2 turkish get ups, left
10 double unders
10 sit ups
1 turkish get up, right
1 turkish get up, left

"we call it 'turkish annie'"
for time
15 squat cleans, 70/42,5
30 toes to bars
30 box jumps
15 muscle ups
30 shoulder to overheads, 42,5/30
30 double unders
15 thrusters, 60/40
30 pull ups
30 burpees

skill:
superman
hollowrock position
40/20-30/20-20/20-10/20-40/20
Airsquats
Squat Jumps
alt. Leg Raises
Jumping Lunges
Bike Sprints
strength:
strict press
5 - 5 - 5 - 5 - 5

death by
burpees
strength:
strict press
5 - 5 - 5 - 5 - 5

death by
burpees
21 - 15 - 9
wall balls, 10/6
pull ups
snatch, 60/40

3 min rest

9 - 15 - 21
clean & jerks, 60/40
toes to bars
burpees

skill:
squat holds
Each 3min AMRAP
1) 10 PushUps, 20 Shoulder Taps
3min REST
2) 10 Long Crunches, 20 alt. Leg raises
3min REST
3) 10 Supermen, 20 alt. Supermen
3min REST
4) Max Front Hold, Max Side Hold
strength
frontsquat
5 - 5 - 5 - 5 - 5

"fight gone bad"
3 rounds, 1 min each
wall balls
sumo deadlift high pulls
box jumps
push presses, 37,5/27,5
burpees
1 min rest
strength
frontsquat
5 - 5 - 5 - 5 - 5

"fight gone bad"
3 rounds, 1 min each
wall balls
sumo deadlift high pulls
box jumps
push presses, 37,5/27,5
burpees
1 min rest
3 rounds fot time
21 - 15 - 9
KB sumo deadlift high pull
KB push jerks

skill:
wall sit
3 rounds for time
21 - 15 - 9
KB sumo deadlift high pull
KB push jerks

skill:
wall sit
3 Rounds
21-15-9
Hollow Rocks
Pullups
Ball Leg Raises
for time
13 burbee to box jumps
13 hanstand push ups
13 cluster, 60/40
13 chest to bar
13 deadlift, snatch grip, 60/40
13 ring dips
13 box jumps
13 power clean, 60/40
13 pull ups
13 frontsquat, 60/40
13 toes to bars
13 tripple unders
13 KB swings

Skill:
Inchworm
for time
13 burbee to box jumps
13 hanstand push ups
13 cluster, 60/40
13 chest to bar
13 deadlift, snatch grip, 60/40
13 ring dips
13 box jumps
13 power clean, 60/40
13 pull ups
13 frontsquat, 60/40
13 toes to bars
13 tripple unders
13 KB swings

Skill:
Inchworm
Strength:
LHR
5 - 5 - 5 - 5 - 5

11 min AMRAP
40 double unders
8 pistols, alternating
25min AMRAP
10-20-30-40-....
BoxJumps
PullUps
Superman PushUps
30sec Bike Sprint
ChinUps
6 min AMRAP
5 toes to bar
10 push ups

2 min rest

6 min AMRAP
12 push ups
24 double unders

Skill:
deadbug
6 min AMRAP
5 toes to bar
10 push ups

2 min rest

6 min AMRAP
12 push ups
24 double unders

Skill:
deadbug
Strength:
backsquats
5 - 5 - 5 - 5 - 5

3 rounds for time
50 lunges
40 sit ups
30 pull ups
20 push ups
10 pistols, each leg
Partner- wod 1
5 rounds
10 Partner Pushups
5 Partner Jumps

Mobility
Pole Squat

Partner-Wod 2
1) Sumo Walks
2) 40-30-20-10
Windshield Wipers
Plank Side Steps
'Bradshaw'
10 rounds for time
3 handstand push ups
6 deadlifts (102,5/60)
12 push ups
24 double unders

Skill:
plank
'Bradshaw'
10 rounds for time
3 handstand push ups
6 deadlifts (102,5/60)
12 push ups
24 double unders

Skill:
plank
Strength:
dips
5 - 5 - 5 - 5 - 5

10 min AMRAP
KB clean & jerks
(switch arms as necessary; KB may not touch the floor; penalty 5 burpees)
Strength:
dips
5 - 5 - 5 - 5 - 5

10 min AMRAP
KB clean & jerks
(switch arms as necessary; KB may not touch the floor; penalty 5 burpees)
Strength:
dips
5 - 5 - 5 - 5 - 5

WOD:
10 min AMRAP
KB clean & jerk
(Switch arms as necessary, KB may not touch the floor, penalty 5 burpees)
-Helios-
AFAP
100 Burpees
125 Lunges
150 Climbers
125 Situps
150 Climbers
125 Lunges
100 Burpees
-Aphrodite-
50-40-30-20-10
Burpees
Squats
Situps
PJ's Zirkel des glücks (Schulter schonend)
WOD
10-20-30-40-50
Hand Release Pushups
Toes2Bar
Pistols
200m Run

STRENGTH
3x Max Bar Hold
MOBILITY
Shoulder

WOD
5 Rounds 20 each
Jumping Jacks
Climbers
Squats
High Jumps
Climbers

6min AMRAP
Max Front Hold
Max V-Sit
Max Side Hold
20 Supermen

CHALLENGE
Squat Hold
Open 14.1
10min AMRAP
30 DUs
15 Ground to Overhead
8min
10 Boxjumps
10 Pistols each side
max rep Bicycle Crunches

Strength
Ring Pushups
Strength
Deadlift
7-5-5-5-3-3-3

+ kleines WOD
STRENGTH
Box Lunge Steps

WOD
4x 3min AMRAP
5-10-15-20
Burpees
SitUps
2min REST

CHALLENGE
AMRAP Pullups strict
for time
100 cluster (60/40)
Partner-WOD
Double Karen
BAUCH-PARTNER-WOD
5 Rounds
20 Alt. Leg Raises
währenddessen Flutterkicks

MOBILITY
Partner-Stretching

WOD
6 Rounds
20 Fingertip Pushups
20 Sidestep Squats
10 Back Pushups
HOLD Bridge
7 rounds of
7 thrusters
7 sumo deadlift high pulls
7 ring dips
7 rounds of
7 thrusters
7 sumo deadlift high pulls
7 ring dips
12 Rounds
9 Thruster 40/30
45 Double Unders
Intervalltraining
Chest2Bar PullUps
Toes2Bar
Burpees
Squats
SitUps
BoxJumps
TEAM WOD
Buy in 800m laufen
wenn das Team fertig mit dem laufen ist
je Teammitglied
25 Back Squat
25 T2B
25 C & J
25 C2B Pull ups
25 Deadlifts

TEAM WOD
Buy in 800m laufen
wenn das Team fertig mit dem laufen ist
je Teammitglied
25 Back Squat
25 K2E (knees to elbows)
25 Medball Thruster
25 Pull ups
25 Deadlifts


strength:
deadlift
3x3

wod
for time:
50 dus
40 sit ups
30 med ball cleans
20 pull ups
10 hspus
warm up:
block snatch

"main-wod":
snatch

"strength":
(block) snatch pulls
1/3 deadlift
5 rounds for time:
7 squat clean (70/40)
14 KB-swings (24/16)
warm up:
snatch balance
high hang snatch

main part:
"perfect foursome snatch"
Grace (benchmark)
30 reps for time:
clean and jerk (60/40)
Strength:
Squat clean
1 - 1 - 1
Then
Frontsquat
5 - 5 - 5 - 5 - 5
INTENSITY
3min AMRAP
4 PushUps
12 Mountain Climbers

ENDURANCE
17min AMRAP
40 Squats
10 Pistols
2 Inchworm
40 JumpingJacks
2 Inchworm
Sprint as long as you can
Lunge elbow to instep each side
7 min AMRAP
7 KB clean & jerk, left
7 KB clean & jerk, right
7 toes2bar
7 min AMRAP
7 KB clean & jerk, left
7 KB clean & jerk, right
7 toes2bar
for time:
21-15-9
power clean
front rack lunges
push jerks
21-15-9
Power Clean 60/40
FrontRack Lunges
Push Jerk
Mobility
Scorpion

Strength
Rotation Ring Rows

wod
50 each
Bridging leg raises
SitUps
Jumping Jacks
Sumo Walks
Burpee Broad Jumps
Squat Jumps
Chelsea
30min EMOM
5 Pull Ups
10 Push Ups
15 Air Squats
EMOM 7min
4 push up
3 pull up
2 toes to bar
1 hspu

PartnerWOD
50 pull ups
50 deadlifts (100/60)
50 KB-swings (32/20)
50 burpees
50 wall balls
Strength
High Jumps

6min AMRAP
20 Box Steps
10 PullUps

6min AMRAP
20 Russian Twist
10 Front PushUps

6min AMRAP
Bear Crawl
20 Deep Squats
STRENGTH:
Deadlift 7-7-7-7-7-7-7

WOD:
4min Tabata: Ring Rows
4min Tabata: Push Ups
4min Tabata: Sit Ups
4min Tabata: Air Squat
Tabata (ring row, push ups, sit ups, air squats)
Weighted pull ups
5 - 5 - 5 - 3 - 3 - 3 - 1 - 1 - 1

Max. handstand hold
10 min AMRAP
5 pull ups
5 thrusters
10 pull ups
10 thrusters
15 pull ups
15 thrusters
20 pull ups
20 thrusters
... and so on
10 min AMRAP
5 pull ups
5 thrusters
10 pull ups
10 thrusters
15 pull ups
15 thrusters
20 pull ups
20 thrusters
... and so on
8min Amrap
50 DUs - 5 Pull ups
40 DUs - 4 Pull ups
...
10 DUs- 1 pull up

30 HSPU
40 Pull ups
50 Toes 2 Bar
60 Push ups
70 Squats
30 HSPU
40 Pull ups
50 Toes 2 Bar
60 Push ups
70 Squats
21 - 15 - 9
hspu
ring dips
push ups
Partner WOD, for time
3min (free) handstand hold
40 t2b
50 c&j
60 box jumps
70 double unders
12 min AMRAP
12 frontsquats
4 hspu
Partner wod
2 rounds
1 Partner alt. Leg raises
1 Partner
50 Situps
50 bicycle crunches
50 sideplank re
50 sideplank li
Then Superman

W.O.D.: "Weapons Of mass Destruction"
21-18-15-12-9
Burpees
High Jumps
Strict press
5 - 5 - 5 - 5 - 5
Push press
3 - 3 - 3 - 3 - 3
Push jerk
1 - 1 - 1 - 1 - 1
Strict press
5 - 5 - 5 - 5 - 5
Push press
3 - 3 - 3 - 3 - 3
Push jerk
1 - 1 - 1 - 1 - 1
10min AMRAP
3 HSPU
6 alt. Kettlebell Swings (32/20)
9 Box Jumps
10min AMRAP
3 HSPU
6 alt. Kettlebell Swings (32/20)
9 Box Jumps
13min AMRAP
3 HSPU
6 Side Burpees
9 Box Jumps
4 Runden auf Zeit
Du hast fünf Minuten Zeit um
400 m zu laufen (bei schlechtem Wetter bike und DU)
In der Zeit die übrig ist machst du
AMRAP
10 Thruster
10 Pull ups

3 Minuten Pause zwischen den Sets
4 Runden auf Zeit
Du hast fünf Minuten Zeit um
400 m zu laufen (bei schlechtem Wetter bike und DU)
In der Zeit die übrig ist machst du
AMRAP
10 Thruster
10 Pull ups

3 Minuten Pause zwischen den Sets
Strength: 7-7-7-7-7

WOD:
...wird böse ;-)
Strength:
5-5-5-5-5 Weighted Dips
5-5-5-5-5 Weight PullUps

WOD
buy in: 50 jumping lunges
5 rounds of
10 pull ups
20 push ups
30 squats
sell out: 50 burpees over band

30min EMOM
1.min 20 push press (35/20)
2.min sdhp (35/20)
3.min 10 Burpees
4.min siehe erste Minute...
30min EMOM
1.min 20 push press (35/20)
2.min sdhp (35/20)
3.min 10 Burpees
4.min siehe erste Minute...
10 - 25 - 10
Burpee
Lunges
Jump-and-reach

Then
Death by burpees
10 - 25 - 10
Burpee
Lunges
Jump-and-reach

Then
Death by burpees
15min AMRAP
20 JumpingJacks
20 PlankSideSteps
10 Jackknives
10 WideGrip HandRelease PushUps
5 Broad Jumps

6min AMRAP
FrontPlank
SidePlank
V-Sit
For time
100 DU
20 KB-OHS, right
20 KB-OHS, left
75 DU
15 KB-OHS, right
15 KB-OHS, left
50 DU
10 KB-OHS, right
10 KB-OHS, left
25 DU
5 KB-OHS, right
5 KB-OHS, left
For time
100 DU
20 KB-OHS, right
20 KB-OHS, left
75 DU
15 KB-OHS, right
15 KB-OHS, left
50 DU
10 KB-OHS, right
10 KB-OHS, left
25 DU
5 KB-OHS, right
5 KB-OHS, left
For time:
40-20-10
medball cleans
burpees over medball
sit ups
40-20-10
Medball Clean
Burpees over Ball
SitUps
Strength
Assisted Ring Fly
Max Rep Ring Rows

WOD
10 Rounds
10 Diamond PushUps
20 Jumping Lunges
30 SitUps
"WOD 1"
Backsquat: 5-5-5-5-5

"WOD 2"
5min AMRAP
15 Backsquat (20/15)
15 Double Unders
Strength:
5-5-5-3-3-3-1-1-1 Weighted Dips

WOD:
Tabate PullUp
Tabata Airsquat
Tabata PushUp
Tabata SitUp
Technique:
clean&jerk

WOD:
for time:
20 Lastheben
A
20 clean
A
20 shoulder to overhead
A
20 clean&jerk
A

A : 5 chest-to-bar pull-ups + 15 double unders
m: 60kg
f: 40kg
for time:
20 deadlifts (60/40)
5 ctb pull ups
15 double unders
20 cleans (60/40)
5 ctb pull ups
15 double unders
20 shoulder to overhead (60/40)
5 ctb pull ups
15 double unders
20 clean and jerk (60/40)
5 ctb pull ups
15 double unders
Technique:
Squat, Handstand

WOD:
80-60-40-20 Squats
40-30-20-10 Burpees
20-15-10-5 PushUp
21-15-9
double unders
ctb pull ups
frontsquats (60/40)
8x1min
4 heavy deadlifts
shuttle sprint
x burpees
8x1min
4 heavy deadlifts
shuttle sprint
x burpees
Dione
3 rft
75 jumping jacks
25 burpees
50 leg lever
75 jumping jacks
50 sit ups
25 burpees
for time:
10-1 deadlifts(100/60)-burpees
9-2 dls-bps
...
1-10 dls-bps
PreWOD:
Tabata: Heavy BikeSprints, MedballCleans

Technique:
Strict Muscle Up

WOD: 7-5-3
3 Box Jumps
2 Cleans (60/40)
1 Muscle Ups
Mobility
2 Rounds each 45sec
Bridgings
Squat Rotations
Lunge Elbow 2 Instep li/re

Strength
Back Extensions

WOD
6 Rounds each 20 Reps
Pushups
Hollow Rocks
Alt. Side Lunges
PullUps
STRENGTH:
5-5-5-5-5-5-5 Strict Press

WOD:
10min AMRAP
10 Sumo Deadlift High Pull (60/40)
10 Ring Dips
10 Wall Balls
deadlift
5 - 5 - 5 - 3 - 3 - 3 - 1 - 1 - 1

7 min AMRAP
20 m walking lunges
5 burpees
20 min walking lunges
5 sit-ups
deadlift
5 - 5 - 5 - 3 - 3 - 3 - 1 - 1 - 1

8 min AMRAP
20 m OH walking lunges (10kg plate)
5 burpees
20 m walking lunges (10kg plate)
5 sit-ups
Partner-W.O.D
1) 50m Sprint
2) 200 AirSquats
100 PushUps
200 AirSquats
100 LegRaises
12 min EMOM
0:00 - 1:00 : 20 KB-snatches
1:00 - 2:00 : 10 pull ups
2:00 - 3:00 : 20 KB-OH-Squats
3:00 - 4:00 : 10 T2B
...
12 min EMOM
0:00 - 1:00 : 20 KB-snatches
1:00 - 2:00 : 10 pull ups
2:00 - 3:00 : 20 KB-OH-Squats
3:00 - 4:00 : 10 T2B
...
3RFT
800m run
5 deadlifts
20 box jumps
3 RFT
800m Run
5 Heavy Deadlifts (140/80)
20 Box Jumps
3 rounds 4 time
buy in 50 Du
200m medball run
10 medball cleans
200m medball run
10 pike push ups
buy out 1 K run
3 rounds 4 time
buy in 50 Du
200m medball run
10 medball cleans
200m medball run
10 pike push ups
buy out 1 K run
STRENGTH:
Frontsquat: 8-8-8-8-8

TECHNIQUE:
deadlift - clean - push jerk

HERO WOD "DT": 5RFT
12 deadlifts (60/40)
9 cleans (60/40)
6 push jerk (60/40)
AMRAP 20min
5 ChinUps
10 Hand Release PushUps
20 Mountain Climbers
30sec Bike Sprints

2 Rounds (45s/15s)
WallSit
Sideplank re.
Sideplank li.
Open 15.4 (hspus/cleans)
12 min AMRAP
7 sdhp 60/42,5
7 hspu
7 box jumps
12 min AMRAP
7 sdhp 60/42,5
7 hspu
7 box jumps
Partner WOD:
30 Wallwalks
40 Toes2Bar
50 Clean & Jerk (60/40)
60 Box Jumps
70 Double Unders
For Time
15 SP
20 OHS
25 PP
30 FS
35 PJ
40 BS
For Time
15 SP
20 OHS
25 PP
30 FS
35 PJ
40 BS

Team Wod, 18min Amrap
once both have finished, change
-10 burpee stepovers (+kettlebell)
-10 pull ups
Strength: 5-5-5-5-5 Weighted Pull Up

WOD: 21-15-9
Frontsquat (60/40)
Burpees Over Bar
Toes To Bar
Kelly: 5RFT
400m run
30 box jumps
30 wall bals
Kelly
5RFT
400m run
30 Box Jumps
30 Wall Balls
8 - 6 - 4 - 2 - 1
10 x DUs
1 x overhead squats
8 - 6 - 4 - 2 - 1
10 x DUs
1 x overhead squats
Backsquat
5-5-5-5-5
Backsquat
5-5-5-5-5
15 min AMRAP:
5 pull ups
10 push ups on box
15 alterning pistols
Kein WOD - nur Technik
Burpees to Death
21km run
8 - 6 - 4 - 2
10 x double unders
1 x overhead squats (50/30)
8 - 6 - 4 - 2
10 x double unders
1 x overhead squats (50/30)
Back squats
5 - 5 - 5 - 5 - 5
Back squats
5 - 5 - 5 - 5 - 5
Hero WOD Murph
Barbara - 5 Rounds for Time: 20 Pull Ups, 30 Push Ups, 40 Situps, 50 Squats, 3 Minutes Rest.
FRAN
21-15-9 Thrusters, Pull Ups