Archiv für den Monat: März 2020

Dienstag, 31. März 2020

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A) EMOM 12’ (45sec ON/ 15sec OFF) :
1. Superman Arm Circles
2. Reverse Planche
3. Superman Shoulder Helices
_____________________________

B) AMRAP 15’ 
10 DB/KB Goblet Thrusters
8 Clapping Push-ups
20 Jumps over DB/KB

/Without Equipment :
AMRAP 15’

12 Broomstick Thrusters
8 Clapping Push-ups
20 Lateral jumps over Broomstick





Montag, 30. März 2020

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A) Gymnastics
3 Rounds of
40’’ Hollow Leg Raises
30’’/s Side Plank Lift

B) EMOM 20’
1. Jumping Lunges
2. DB/KB Hang Power Clean
3. Hollow Rocks
4. DB/KB DL
5. Rest
______________________________
/Without Equipment

EMOM 20’
1. Jumping Lunges
2. Odd-Object Power Clean
3. Hollow Rocks
4. Odd-Object DL
5. Rest

Sonntag, 29. März 2020

Your gym is currently closed, but you want to stay fit?
You want to try CrossFit?


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WOD

3 Rounds of 

AMRAP 4’
8 DB/KB Hang Squat Cleans
10 Burpees over DB/KB

Rest 2’

AMRAP 4’  
10 DB/KB Snatches
8 Broomstick V-ups

Rest 2’
______________________________
/Without Equipment 

3 Rounds of 

AMRAP 4’  

8 Odd-Object Goblet Squats
10 Burpees over Odd-Object

Rest 2’

AMRAP 4’
10 Odd-Object Goblet Thrusters
8 Broomstick V-ups

Rest 2’

Samstag, 28. März 2020

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A) 3 Rounds for Quality : 

10/s Side Plank with Twist
10/s Glute Bridge alt. Leg Extension
10 Planche Shift
______________________________________

B) AMRAP 10’

2 KB/DB Goblet Reverse Lunges
2 KB/DB Single Arm Push Press
20 High Knees
4 KB/DB Goblet Reverse Lunges
4 KB/DB Single Arm Push Press
20 High Knees
6 KB/DB Goblet Reverse Lunges
6 KB/DB Single Arm Push Press
20 High Knees

Each Round add 2 Reverse Lunges and Push Press

/Without Equipment :
AMRAP 10’ 


2 Odd-Object Goblet Reverse Lunges
2 Odd-Object Push Press
20 High Knees
4 Odd-Object Goblet Reverse Lunges 
4 Odd-Object Push Press
20 High Knees
6 Odd-Object Goblet Reverse Lunges
6 Odd-Object Push Press
20 High Knees

Each Round add 2 Reverse Lunges and Push Press

Freitag, 27. März 2020

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A) Shoulder YTW 

(4 Rounds of 5 reps of each Movement)
__________________________________________

B) For Time : 

10-9-8-7-6-5-4-3-2-1 
KB/DB Deadlift
KB/DB Floor Press on each Side
KB/DB Ground to Overhead
Step ups


/Without Equipment

For Time : 

10-9-8-7-6-5-4-3-2-1 

Broomstick Good Mornings
Odd-Object Glute Bridge Bench Press
Odd-Object Ground to Overhead
Step ups

Donnerstag, 26. März 2020

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A) Gymnastic Complex 

4 Rounds for Quality
40’’ Handstand Shoulder Tap
40’’ Alternating L-sit pulses
______________________________

B) WOD

AMRAP 12′
30 DU
10 HR Push-ups
20 KB/DB Russian Swings

/Without Equipment : 

AMRAP 12′
30 lateral jumps
10 HR Push-ups
20 glute bridges


Mittwoch, 25. März 2020

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WOD
 
5 Rounds for time*


7 DB/KB Suitcase DL
6 DB/KB Hang Power Clean 
5 DB/KB Push Jerk

*Perform reps on both Sides


/Without Equipment* :  

5 Rounds for time 

14 Odd-Object DL
12 Odd-Object Power Clean
10 Odd-Object Push Press

*Perform with a Backpack or a Broomstick for example

Dienstag, 24. März 2020

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WOD

20’ AMRAP

5 Down-Ups (with Push-up)
10 Burpee DB/KB Snatch (5x left, then 5x right)
20 Russian Twist*

*Perform with DB/KB only if you can go for at least 10 reps unbroken with your weight


/Without equipment:

20’ AMRAP 

5 Down-Ups (with Push Up)
10 Devil Press (2 Water bottles)
20 Russian Twist (2 Water bottles)


Montag, 23. März 2020

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Training (group or 1on1), online training plans, nutrition – We will help you!

Core Complex
3 Rounds, each round unbroken, 1min rest between rounds: 
10 Hollow rocks & 10“ hollow hold & 5 v-ups & 5 tucks

WOD

/ without equipment:
10’ AMRAP
10 cossack squats
10 HSPU (strict) or piked push ups
50 DU (if no rope: practice DU by clapping on your thighs while in the air)

10’ AMRAP
8 DB or KB Single A. Thrusters (left Side)
8 DB or KB Single A. Thrusters (right Side)
50 DU