Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
Sonntag, 23.06.2024
CrossFit
AMRAP 12:
Max calories on any machine
– Every 2:00, including 0:00, complete 16 alternating dumbbell snatches (15/22,5kg).
Post-workout
Accumulate:
50 DB good mornings
– Use the same single dumbbell from the workout.
– Hold the dumbbell at the chest.
Cardio
30 min Tabata Workout (20/10) (10 Rounds)
Wallball Squat Clean (6/9kg)
Up and Down
Shoulder Taps to Push-Up (2ST+1PU)
Reverse Lunges
Tuck-Ups
Frontal Jumps over Wall Ball
Montag, 24.06.2024
CrossFit
4 rounds for time:
800-m run (Row/Bike/Ski)
75 double-unders
Post-workout:
On a 3:00 clock:
1:00 V-ups
1:00 tuck-ups
1:00 hollow rocks
– No rest between movements.
Dienstag, 25.06.2024
CrossFit
On a 7:00 clock for reps:
10 weighted pull-ups (6/9kg)
20 chest-to-bar pull-ups
30 kipping pull-ups
Max-reps wall-ball shots (6/9 kg)
Post-Workout:
For Time (TC:10 min)
10-8-6-4-2
Sandbag over the shoulder
– Perform a 30m sandbag carry after each set.
Cardio
Team of 2 / YGIG /
AMRAP35
Buy-In: 80 Pull-Ups
30 Wall Balls (6/9kg)
15 Syn. Burpees
30 Cal. Row
15 Syn. Clap Push-Ups
30 Box Jumps Over (20’/24’)
-After each Round, Run 200m together
Technik-Class
Skill:
Pull-Ups (Strict, Kipping, Butterfly)
AMRAP 9:
1-2-3-4-5-6…
Pull-Up
Push Press
Shuttle Run
Mittwoch, 26.06.2024
CrossFit
HEAVY-DAY
5 sets for load:
3 cleans
2 front squats
1 jerk
Post Workout:
3 sets:
1:00 hand-release push-ups
:30 L-sit hold
Donnerstag, 27.06.2024
CrossFit
Operation Red Wings:
For time with a partner:
Run 1,200 m (Row/Bike/Ski)
then…
16 rounds of:
8 toes-to-bars
8 burpee box jumps (20’/24’)
then…
47 goblet squats (24/30 kg)
– Run together.
– Split all other work evenly with one person working at a time.
– One partner completes a full round of the couplet before switching.
Cardio
EMOM12 (40/20)
Min1: Max. Cal. Ski
Min2: Max. Crossed Mountain Climbers
Min3: Max. Air Squats
-2 min Break
EMOM12 (40/20)
Min1: Max. Double Unders
Min2: Max. Russian KB Swings (16/24kg)
Min3: Max. V-Ups
-2 min Break
EMOM12 (40/20)
Min1: Max. Cal. Bike
Min2: Max. Slam Balls
Min3: Max. Lunges
Functional Bodybuilding
5x10 Back Squats
-Build to a Heavy Set of 10
-Lift every 3 min
4x 5-8 Negative Pull-Ups
-Break 2 min between sets
-On a 12 min Clock
4x Max. Tempo Push-Ups (4-2-1-1)
-Break 1-2 min between sets
-On a 10 min Clock
3x 8/8 DB Biceps Curls
-Every 2 min
Freitag, 28.06.2024
CrossFit
AMRAP 12:
15 deadlifts (43/61 kg)
10 push presses
5 strict handstand push-ups
Post-workout:
3 sets:
:20 side plank hold/side
:30-1:00 odd object hold
Weightlifting Beginner
Power Clean / TnG PushPress
Workout: EMOMx10 – 1 Power Clean + 3 TnG PushPresses
Weightlifting Fortgeschrittene
Snatch PushPress + Snatch Balance - E2MOMx4 - 2+2 @moderate
Hip Snatch – E1.5MOMx5 – 2@60-70%
Above Knee Hang Clean + Jerk – E1.5MOMx4 – 1+2@70-75%
Back Squat Superset – E1.5MOMx8 – 2 BackSquats @70% (of estimated 1RM + 5 DB Squat Jumps)
Superset: Push Ups & HLRs – 5x 10/10
Weightlifting Hausaufgaben
Hang Snatch OR Above Knee Block Snatch – Heavy Double to max. 85% + 3x 2@90%
Power Clean + T&G PushPress – Work to 1 heavy’ish set of 1+3 + E1.5MOMx4 at that weight
Hovering Clean Pull /w aggressive Extension – 4x 3@85% Big Shrug, no active pull!
Paused Front Squat – Find Heavy 2 with 2sec Pause with FAST standup + Max set (max 10 reps!) at 80% of that!
Core Circuit: 15 Weighted SitUps / 20/20 Russian Twists / 1:00min Plank Hold
Samstag, 29.06.2024
Team-Wod
HERO WOD: GOOSE
Team of 2 / YGIG / TC: 35 min
106 Deadlifts (43/61 kg)
Then, 7 rounds of:
3 Rope Climbs
15 Thrusters (43/61 kg)
15 Kettlebell Swings (30/24kg)
Then
400 meter Run with a plate (together, both partners carry a plate (20/10kg)
If you finish before TC, go for max. Cal. on erg of your choice
Sonntag, 30.06.2024
CrossFit
Pre-workout:
On a 10:00 clock:
Single-leg squat skill practice
3 rounds for time:
15 double-DB hang power cleans (15/22.5 kg)
20 walking lunges
Post-Workout:
5 rounds for time:
20/25-calorie Bike/Ski/Row
– Rest 1:00 between rounds.
Cardio
AMRAP10
250m Row
10 Rower Pike Ups
10 Burpees over the Rower
1 min Break
AMRAP10
200m Run
10 Push-Ups
10 Deadlifts (30/40kg)
1 min Break
AMRAP10
250m Ski
10 Med-Ball Squat Cleans (6/9kg)
10 Alt. Hang Clean and Jerk (15/22,5kg)
Sonntag, 23.06.2024
Long Distance
On a 60min. Clock
With a patner
Buy in:
1000m. Run (Together)
30 sync. Air Squats
1000m. Ski
30 sync. Push-Ups with Hand clap
20 Rounds:
1 Wall-Walk
3 Box Jumps (20'/24')
5 DB-Snatches (15/22,5kg)
-Switch Partner after a full round.
AMRAP in remaining time:
4000m. Standing Bike
50 OH-Reverse Lunges (15/22,5kg)
50 Renegeade Rows (15/22,5kg)
50 DB-Push Press (15/22,5kg)
50 Burpee Box Jump-Overs (20'/24')
CrossFit
Pre-workout:
8 rounds:
:20 double-under, triple-under, or crossover work
:10 rest
For time:
100 double-unders
50 alternating dumbbell snatches (35/50 lb)
100 double-unders
Montag, 24.06.2024
Cardio
AMRAPx32
40 cal. Row
20 Plate Ground to OH (10/15kg)
20 Jumping Air Squats
40 cal. Ski
200m. OH-Carry (10/15kg)
20 Jumping Lunges
40 cal. Bike
20 Burpees to plate
20 Hand Release Push-Ups
CrossFit
Murph
For time:
1-mile run (1,600 m)
100 pull-ups
200 push-ups
300 air squats
1-mile run (1,600 m)
– Partition anyhow.
– Wear a weight vest if you have one (14/20 lb, 6/9 kg).
Dienstag, 25.06.2024
Hyrox
AMRAPx34
2 Rounds:
400m. Run
20 Medball Deadlifts (6/9kg)
10 Wall-Balls (6/9kg)
Rest 1min.
2 Rounds:
400m. Ski
20 alt. Lunges (10/20kg)
10 Burpee Broad Jumps
Rest 1min.
2 Rounds:
400m. Row
200m. Farmers-Carry (2x16/2x24kg)
10 Russian Twist w. KB (16/24kg)
Rest 1min.
CrossFit
For time:
21-15-9
DB deadlifts (15/22.5 kg)
42-30-18
Box step-ups (51/61 cm)
– Use two dumbbells.
Mittwoch, 26.06.2024
Long Distance Weekday
Every 3minx8
20 Double Unders/20 Single Unders+10 Double Tap Jumps
15 alt. DB-Snatches (15/22,5kg)
20 Shoulder Taps
15 Goblet Squats (15/22,5kg)
Max cal. Bike/Ski
-Rest 2min. Between Rounds
CrossFit
Every 3:00 for 5 rounds:
40 double-unders
20 wall-ball shots (6/9 kg) (2.7/3 m)
– Rest the remainder of each interval.
– Score is the fastest round.
Skill-work:
On a 10 min clock
Kipping practice
Pull-Ups/C2B/T2B
Donnerstag, 27.06.2024
Cardio
AMRAPx30
20 KB-Swings (16/24kg)
20 alt. Single Leg V-Ups
20 DB-Push Press (2x15/2x22,5kg)
800m. Run/Row
20 Push-Ups
20 Burpee To Deadlift (2x15kg/2x22,5kg)
20 Renegade Rows (15/22,5kg)
CrossFit
Pre-workout:
EMOM 8:
1 snatch pull
1 power snatch
1 overhead squat
1 squat snatch
2 rounds for time:
10 snatches (56/79 kg)
12 bar-facing burpees
Right into…
2 rounds for time:
10 snatches (34/52 kg)
12 bar-facing burpees
Weightlifting
Skill:
Clean-Variationen
EMOMx10
1 Muscle Clean+2 Hang Power Cleans+2 Front Squats
-Start light and increase weight.
Every 2minx7
1 Clean Pull+1 High Hang Power Clean+1 Below knee Squat Clean
-Work Up in weight.
On a 10min. Clock
Build to 1 Rep max Power/Squat Clean
Freitag, 28.06.2024
Hyrox
AMRAPx35
400m. Run
30 alt. Lunges (10/20kg)
2 Lanes Sled push (50kg)
400m. Run
30 Wall-Balls (6/9kg)
2 Lanes Burpee Broad Jumps
400m. Run
30 cal. Ski/Row
2 Lanes OH-Carry (2x16/2x24kg)
CrossFit
AMRAP 15:
3-6-9-12, etc.
V-ups
Russian KB swings (16/24 kg)
Calorie bike or row
– Continue adding 3 reps to each movement until time expires.
Samstag, 29.06.2024
Cardio
AMRAPx10
2-4-6-8-..
Front Rack Lunges w. KB (16/24kg)
KB-Swings
cal. Row
Rest 2min.
AMRAPx10
2-4-6-8-..
Box Jumps (20'/24')
Pull-Ups/Jumping Pull-Ups
cal. Bike
Rest 2min.
AMRAPx10
2-4-6-8-..
DB-Cleans (15/22,5kg)
Butterfly Sit-ups
cal. Ski
Crossfit
Pre-workout:
On an 8:00 clock:
Build to a heavy 2-rep thruster from the rack
For time with a partner:
21 thrusters (34/52 kg)
12 Muscle-Ups
15 thrusters (34/52 kg)
9 Muscle-Ups
9 thrusters (34/52 kg)
6 Muscle-ups
– Each partner completes the designated number of thrusters, then split muscle-ups as needed.
Teens
Tabata: Row, Ski, Bike
Skill:
Hang Power Clean
Kipping Pull-up
WOD: 5 Rounds for time
200 m run
5 Pull-ups
10 Push-ups
15 Air Squats
Sonntag, 30.06.2024
Long Distance
On a 60min. Clock
With a patner
Buy in: 5000m. Bike
40 DB-Devil-Presses (15/22,5kg)
2000m. Row
40 DB-Devil Presses (15/22,5kg)
20 Rounds:
8 DB-Cleans (15/22,5kg)
12 Lateral Jumps over DB
-Switch partner after a full round.
AMRAP in remaining time:
40 sync. Air Squats
40 Box Jump Over (20'/24')
400m. Run (Together)
40 Partner Wall-Balls (6/9kg)
40 Butterfly Sit-Ups (6/9kg)
400m. Run (Together)
40 sync. Lunges
10 Wall-Walks
CrossFit
„Helen“
3 Rounds for time:
400m. Run
21 KB-Swings (16/24kg)
12 Pull-Ups