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 

Probetraining