click on the photo (index) to see the personal plan of a team member
Workout of the day *2016*
(summary)
*
WOD 31.12.2016 (Thomas, Tom)
SILVESTERLAUF Wernigerode
18,33 km
--------------------------------------------------------
WOD 30.12.2016 (Steffen)
round 1.............round 2
sec....exercise....sec.
10 tuck jumps 120
20 jumped lunges 110
30 biceps curls 100
40 bent over row 90
50 kb snatch 80
60 kb swing 70
70 kb romanian deadlift 60
80 dips on barbell 50
90 plank 40
100 air squats 30
110 hip bridge extensions 20
120 donkey kicks 10
rest 20 sec incl. 5 pushups
--------------------------------------------------------
WOD 27.12.2016 (Tom, Christoph)
***DUMBBELL***
21 BENCH PRESS – 21 CORE TWIST – 21 BENCH ROW
15 BENCH PRESS – 15 CORE TWIST – 15 BENCH ROW
9 BENCH PRESS – 9 CORE TWIST – 9 BENCH ROW
15 BENCH PRESS – 15 CORE TWIST – 15 BENCH ROW
21 BENCH PRESS – 21 CORE TWIST – 21 BENCH ROW
AMRAP 5 MIN
SNATCH
DROPSET MAX. REPS
3x ARNOLD CURL
3x O/H TRICEPS EXTENSION
3x HAMMER CURL
3x SKULL CRUSHER
3x SUPERSET MAX. REPS
ZOTTMAN CURL – TRICEPS PUNCHOUT
3x SUPERSET MAX. REPS
DRAG CURL – KICK BACKS
--------------------------------------------------------
WOD 26.12.2016 (Steffen)
10,04 km RUN
--------------------------------------------------------
WOD 24.12.2016 (Tom, Thomas)
***ONE KETTLEBELL***
100 SWING, RUS. VAR.
20 RUSSIAN TWIST (10 each side)
90 DEADLIFT
20 RUSSIAN TWIST (10 each side)
80 SHOULDER PRESS
20 RUSSIAN TWIST (10 each side)
70 AROUND THE BODY
20 RUSSIAN TWIST (10 each side)
60 SHRUG (30 each side)
20 RUSSIAN TWIST (10 each side)
50 SWING, AM. VAR.
20 RUSSIAN TWIST (10 each side)
40 LUNGES (20 each side)
20 RUSSIAN TWIST (10 each side)
30 BICEPS CURL
20 RUSSIAN TWIST (10 each side)
20 TRICEPS EXTENSION
20 RUSSIAN TWIST (10 each side)
10 GOBLET SQUAT
--------------------------------------------------------
WOD 23.12.2016 (Steffen)
5x 10 reps
kb romanian deadlift
push ups
kb single arm military press
push ups
knee to chest
push ups
goblet squat
push ups
push press
push ups
front lever
push ups
single leg side jumps
push ups
reverse fly
push ups
cycling cross crunches
push ups
ball throws
push ups
--------------------------------------------------------
WOD 20.12.2016 (Christoph, Tom)
warm up:
3 min row
3 min speed bike
3 min row
3 min speed bike
5 min empty bar exercises
Strength:
(Barbell + Chain)
(rest between sets 60 sec)
3 x Front-Squat 5-8 reps
3 x Back-Squat 5-8 reps
1 x O/H Squat max.
3 x Pull up 8-10 reps
3 x Chin up 8-10 reps
1 x Lat Pull down max.
3 x Bench Press 8-12 reps
3 x Incline Bench Press 8-12 reps
1 x Tube flys max.
3 x Deadlift 6-8 reps
3 x Sumo-Deadlift 6-8 reps
1 x Hyperextension max.
3 x Bent over row 8-10 reps
3 x T-Bar row 8-10 reps
1 x Horizontal Bar row max.
3 x Shoulder Press 8-10 reps
3 x Indy Press 8-10 reps
1 x Revers Delt row max.
Cardio:
1 x Tabata Climbers
1 x Tabata Flutterkicks
1 x Tabata High Knees
--------------------------------------------------------
WOD 17.12.2016 (Nadine, Andreas, Tom)
Bodyweight and single/double Kettlebell
warm up 1600 m slow jog incl. Jumping Jacks
20 KB Squats, Rack Hold
20 KB Goblet Squats
***400 m run***
20 Push Ups
20 Bench Dips
20 Plank Jump Ins
***400 m run***
20 KB Walking Lunges
20 KB Swings
***400 m run***
20 Push Ups
20 Bench Dips
20 Climbers
***400 m run***
20 KB Deadlift
20 KB Press
***400 m run***
20 Push Ups
20 Bench Dips
20 Frog Jumps
***400 m run***
20 KB Shrugs
20 Figure 8s
***400 m run***
20 Push Ups
20 Bench Dips
20 Bear Crawl
***400 m run***
20 Lunges Pass Under
20 KB Bent over Row
***400 m run***
20 Burpees
cool down 2000 m slow jog
--------------------------------------------------------
WOD 13.12.2016 (Tom, Steffen)
1000 m row
20 Curtis P's
18 Bodyblaster
16 Man Makers
14 Bear Complex
12 DB Curl to Shoulder Press
10 DB Deadlift to Hammer Curl
12 Pillar to Press up
14 DB Bent over Row to Deadlift to Shrug
16 Crush Grip Landmine Twist to Front Press
18 Single Arm Shot Gun Row
20 Shuffle Push up
1000 m row
--------------------------------------------------------
WOD 11.12.2016 (Steffen)
1 km run
3 rounds
15 reps / 30 sec hold postition
bench press / planke
ring row / front lever
kb high pull / lateral raise
bb bicep curls / ring curls
bench dips / triceps cable press
box jumps / wall sit
1 km run each round
--------------------------------------------------------
WOD 10.12.2016 (Christoph, Tom)
warm up 30 cal row
For time:
66 Deadlifts (48kg)
66 Box jump (60cm)
66 Kettlebell swings (16kg)
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters (24kg)
66 Wall ball shots (9kg)
66 Burpees
66 Double-unders
(or 2 x 66 Single unders)
--------------------------------------------------------
WOD 09.12.2016 (Steffen)
3x je 20 reps (alles mit 10kg Ball)
Pushups on ball
Shot ball (im Liegen)
Scull crusher
Shoulder press, single arm
Front raise
Biceps curls
Bent over curls
Bent over row
Overhead squat
Pistol squat
--------------------------------------------------------
WOD 07.12.2016 (Tom)
warm up 50 cal row
As Many Rounds as Possible (AMRAP) in 20 minutes
9 Pull-ups
9 Squat Cleans
9 Kettlebell Swings
9 Toes-to-Bar
9 Push Press
9 Burpees
--------------------------------------------------------
WOD 03.12.2016 (Tom, Thomas)
Getting Tough The Race V
23,45 km
--------------------------------------------------------
WOD 27.11.2016 (Steffen)
12-10-8-6
pull ups (plus je 3-4 negative Bewegung)
12-12-12-12
renegade row (single arm-alternating)
superset
15-15-12-12
pull down
15-15-15-15
straight arm rotate down
maximal
ring row
12-12-12-12
biceps curls
12-12-12-12
concentrate curls (single arm-alternating)
superset
12-12-12-12
bent over row (reverse grip)
12-12-12-12
straight arm rotate up
4x 1'
hammer curls db
--------------------------------------------------------
WOD 27.11.2016 (Tom)
7 km slow jog
incl. div. var. of:
push ups
pull ups
row
squats
lunges
jumps
...
--------------------------------------------------------
WOD 23.11.2016 (Steffen)
12-12-12-12
incline db butterfly
12-12-12-12
incline pushups
15-12-10-10
superset
reverse grip bench press
decline db butterfly
12-12-12-12
pushups
15-15-15-15
superset
overhead triceps press (single arm)
dips on box
15-15-15-15
diamond pushups
15-15-15-15
scullcrusher
20-20-20-20
situp + ball throw
--------------------------------------------------------
WOD 19.11.2016 (Thomas)
15,02 km RUN
+ 10 kg Gewichtsweste, 2 mal durch Bode
--------------------------------------------------------
WOD 19.11.2016 (Steffen, Tom, Tobi, Nadine)
Dragonheart Battle Trendelburg
--------------------------------------------------------
WOD 17.11.2016 (Christoph)
'''''CHEST-SHOULDER ROUTINE'''''
REST: 45 seconds between sets
4x singleset, 10 reps
INCLINE PRESS
4x singleset, 10 reps
DB CHEST FLYS
4x singleset, 10 reps
BENCH PRESS
4x singleset, 10 reps
OVERHEAD PRESS
4x singleset, 10 reps
FRONT RAISES
4x singleset, 10 reps
SIDE RAISES
4x singleset, 10 reps
BENT OVER RAISES
3x singleset, 12 reps
CABLE FLYS
1x singleset, to failure
BAR DIPS
--------------------------------------------------------
WOD 14.11.2016 (Christoph, Tom)
||||BLACKJACK||||
strict and for time
ROUND 1:
19 INCLINE DB PRESS, 2 T-BAR ROW
17 INCLINE DB PRESS, 4 T-BAR ROW
15 INCLINE DB PRESS, 6 T-BAR ROW
...continue this pattern until...
5 INCLINE DB PRESS, 16 T-BAR ROW
3 INCLINE DB PRESS, 18 T-BAR ROW
ROUND 2:
19 DB LATERAL RAISES, 2 WEIGHTED CRUNCH
17 DB LATERAL RAISES, 4 WEIGHTED CRUNCH
15 DB LATERAL RAISES, 6 WEIGHTED CRUNCH
...continue this pattern until...
5 DB LATERAL RAISES, 16 WEIGHTED CRUNCH
3 DB LATERAL RAISES, 18 WEIGHTED CRUNCH
ROUND 3:
19 CABLE BICEPS CURL, 2 CABLE TRICEPS PRESS
17 CABLE BICEPS CURL, 4 CABLE TRICEPS PRESS
15 CABLE BICEPS CURL, 6 CABLE TRICEPS PRESS
...continue this pattern until...
5 CABLE BICEPS CURL, 16 CABLE TRICEPS PRESS
3 CABLE BICEPS CURL, 18 CABLE TRICEPS PRESS
--------------------------------------------------------
WOD 12.11.2016 (Tobias, Steffen, Nadine, Tom, Thomas)
warm up 4 km slow jog
BATTLE 1
>>3 ROUNDS TABATA<<
1. JUMPING JACKS
2. DONKEY KICKS
3. HIP BRIDGES
4. BEAR CRAWLS
5. FROG JUMPS
6. CLIMBERS
7. INCH WORMS
8. JUMP INS
BATTLE 2
>>SPARTACUS 2.0<<
1. TIRE
2. ROPE
3. BALL
4. RINGS
5. BAR
6. RINGS
7. BAR/HOLM
8. BARBELL/DUMBBELL
9. BARREL
10. KETTLEBELL
BATTLE 3
>> EXCERSISES FOR FREE<<
FARMERS WALK / FAT GRIP HOLD
--------------------------------------------------------
WOD 11.11.2016 (Christoph)
warm up 1000 m row
'''''ARMS ROUTINE'''''
REST: 45 seconds between sets
3x singleset, 12 reps
BB BICEPS CURL
3x singleset, 12 reps
PREACHER CURLS
3x singleset, 12 reps
HAMMER CURLS
3x singleset, 12 reps
WIDE GRIP CABLE CURLS
3x singleset, 12 reps
SEATED DB BICEP CURL
3x singleset, 12 reps
O/H DB TRICEP EXTENSION
3x singleset, 12 reps
TRICEP CABLE PUSHDOWN
3x singleset, 12 reps
SKULL CRUSHERS
3x singleset, 12 reps
TRICEP DIPS
--------------------------------------------------------
WOD 09.11.2016 (Christoph, Tom)
BACK-CHEST-ABS ROUTINE
5x GIGASET 8-12 REPS
DB INCLINE BENCH PRESS REV. GRIP
DB INCLINE BENCH FLY/PRESS
BB BENT OVER ROW REV. GRIP
SINGLE ARM SHOTGUN ROW
5x GIGASET 8-12 REPS
DB BENCH PULL OVER
LAT PULLDOWN CLOSE GRIP
SINGLE ARM KB BENCH PRESS
BB DEADLIFT
5x GIGASET 8-12 REPS
BB BENCH PRESS
SEATED CABLE ROW
DB SHRUGS
REVERS DIP HOLM SHRUGS
3x GIGASET MAX. REPS
DECLINE PUSHUP
PUSHUP
INCLINE PUSHUP
HORIZONTAL BAR ROW
3x GIGASET 15-20 REPS
HANGING KNEES TO CHEST
KNEELING CABLE CRUNCH
BICYCLE CRUNCH
PLANKE MAX.
--------------------------------------------------------
WOD 06.11.2016 (Thomas, Tom)
legs and cardio circuit
warm up:
TABATA
1. JUMPING JACKS
2. DONKEY KICKS
3. PLANK JUMP INS
4. BEAR CRAWLS
5. CARROTS
6. CLIMBERS
7. AIR SQUATS
8. LUNGES
4 ROUNDS OF:
"DEVILS WALL" RUN (Weddersleben)
upstairs and downstairs
"BODE" DIVE
24 AIR SQUATS
18 WALKING LUNGES
12 SIDE LUNGES WITH TOUCH
6 FROG JUMPS
"BODE" DIVE
--------------------------------------------------------
WOD 06.11.2016 (Christoph)
500 m row
'''''ARMS ROUTINE'''''
REST: 45 seconds between sets
3x singleset, 12 reps
BB BICEPS CURL
3x singleset, 12 reps
PREACHER CURLS
3x singleset, 12 reps
HAMMER CURLS
3x singleset, 12 reps
WIDE GRIP CABLE CURLS
3x singleset, 12 reps
SEATED DB BICEP CURL
3x singleset, 12 reps
O/H DB TRICEP EXTENSION
3x singleset, 12 reps
TRICEP CABLE PUSHDOWN
3x singleset, 12 reps
SKULL CRUSHERS
3x singleset, 12 reps
TRICEP DIP
500 m row
--------------------------------------------------------
WOD 05.11.2016 (Thomas, Tom)
FOCUS: INCREASE GRIP FORCE
warm up: 1500 m row
As many reps as possible in 10 min
3, 6, 9, 12, 15 reps and so on
ARCHER RING PUSHUP
HORIZONTAL BAR ROW
As many reps as possible in 15 min
3, 6, 9, 12, 15 reps and so on
BB CLEAN & PRESS
BODYBLASTER*
As many reps as possible in 15 min
3, 6, 9, 12, 15 reps and so on
DB Biceps Curl To Shoulder Press
DB Deadlift Hammer Curl
PILLAR TO PRESS UP
As many reps as possible in 10 min
3, 6, 9, 12, 15 reps and so on
KB SNATCH
STRAIGHT ARM PULLDOWN
As many rounds as possible in 10 min
FAT GRIP HANG ON BAR MAX.
HEAVY BB HOLD MAX.
MED-BALL FRONT HOLD MAX.
* 1x Bodyblaster = Burpee + Pullup + Knees to Elbow
--------------------------------------------------------
WOD 03.11.2016 (Christoph, Tom)
BACK-CHEST-ABS
"filthy fifty"
50 PULL UP
50 BB BENCH PRESS
50 BB REV. GRIP BENT OVER ROW
50 DB INCLINE BENCH PRESS
50 WIDE GRIP CABLE ROW
50 SINGLE ARM CABLE FLYS
50 CRUSH GRIP T-BAR ROW
50 DECLINE PUSH UP
50 BB SHRUGS
50 REV. SHRUGS DIP BAR
21 min EMOM
10 BENCH CRUNCH 1, 4...min
10 HANGING LEG RAISES 2, 5...min
10 LANDMINE TWIST 3, 6...min
--------------------------------------------------------
WOD 31.10.2016 (Tom)
'''''ARMS ROUTINE'''''
REST: 45 seconds between sets
3x singleset, 12 reps
BB BICEPS CURL
3x singleset, 12 reps
PREACHER CURLS
3x singleset, 12 reps
HAMMER CURLS
3x singleset, 12 reps
WIDE GRIP CABLE CURLS
3x singleset, 12 reps
SEATED DB BICEP CURL
3x singleset, 12 reps
O/H DB TRICEP EXTENSION
3x singleset, 12 reps
TRICEP CABLE PUSHDOWN
3x singleset, 12 reps
SKULL CRUSHERS
3x singleset, 12 reps
TRICEP DIPS
15 min
FAT GRIP FOREARMS EXERCISES
--------------------------------------------------------
WOD 30.10.2016 (Thomas, Tom)
22,5 km RUN
HARZLAUF Thale
--------------------------------------------------------
WOD 27.10.2016 (Tom)
'''''CHEST-SHOULDER ROUTINE'''''
REST: 45 seconds between sets
4x singleset, 10 reps
INCLINE PRESS
4x singleset, 10 reps
DB CHEST FLYS
4x singleset, 10 reps
BENCH PRESS
4x singleset, 10 reps
OVERHEAD PRESS
4x singleset, 10 reps
FRONT RAISES
4x singleset, 10 reps
SIDE RAISES
4x singleset, 10 reps
BENT OVER RAISES
3x singleset, 12 reps
CABLE FLYS
1x singleset, to failure
BAR DIPS
--------------------------------------------------------
WOD 25.10.2016 (Tom)
'''''BACK-APS ROUTINE'''''
REST: 45 seconds between sets
4x singleset, 15 reps
PULLUPS
4x singleset, 15 reps
LAT PULL DOWNS
4x singleset, 15 reps
DB ROWS
4x singleset, 15 reps
SEATED PULLEY ROWS
4x singleset, 15 reps
T-BAR ROWS
4x singleset, 15 reps
HEAVY BB SHRUGS
4x singleset, 15 reps
ROPE CRUNCHES
4x singleset, 15 reps
BICYCLE CRUNCHES
4x singleset, 15 reps
HANGING LEG RAISES
--------------------------------------------------------
WOD 24.10.2016 (Steffen)
15 min AMRAP
5 pistols each side
6 donkey kicks
10 hollow rocks
15 min AMRAP
5 one leg lunges
10 hand release push up
1 min plank hold
--------------------------------------------------------
WOD 23.10.2016 (Martin)
10 km RUN
--------------------------------------------------------
WOD 23.10.2016 (Steffen, Thomas, Tom, Andreas, Nadine)
Spartacus 2.0 for free
Rope
Rings
Bar
BB
DB
Kettlebell
Barrel
Dipstation
Tire
Bodyweight
..
+
5 Rounds
Tabata for free
--------------------------------------------------------
WOD 22.10.2016 (Tom)
34,17 km RUN
3 Annen Hohne - Brocken - 3 Annen Hohne
plus diverse Extraschleifen
--------------------------------------------------------
WOD 19.10.2016 (Christoph, Tom)
3x singleset, 12 15 reps
LATERAL SHUFFLE PUSH UP
3x superset, 8 - 12 reps
INCLINE DB BENCH PRESS REV. GRIP
INCLINE DB BENCH PRESS
3x superset, 5 - 8 reps
ARCHER RING PUSH UP
JIRONDA DIPS
4x superset, 8 10 reps
BB CHAIN BENCH PRESS
LANDMINE CROSSOVER
3x superset, 5-8 reps
PILLAR TO PRESS UP
DB TRICEPS PRESS
3x triset, 5-8 reps
SEATED DB CURL
PARALLEL BAR HAMMER CURL
BB CLEAN
3x gigaset, 8-12 reps
BB DRAGCURL
DB TRICEPS PUNCHOUT
BB CURL
DB KICK BACK
3x superset, 8 - 12 reps
BB REVERS DELTA ROW
BB PUSH PRESS / JERK
--------------------------------------------------------
WOD 17.10.2016 (Steffen)
5 Runden je 10x
ring pushups
db bench flys
ring dips in sloping position
bench pull over
triceps cable press
increase pushups
triceps kick back
2min rest
--------------------------------------------------------
WOD 16.10.2016 (Martin)
24,89 km RUN
--------------------------------------------------------
WOD 16.10.2016 (Steffen, Tom)
3x Tabata
1. JUMPING JACK
2. DONKEY KICK
3. HIP BRIDGE
4. BEAR CRAWL
5. CARROTS
6. CLIMBER
7. INCH WORM
8. BURPEE
REST 2 MIN
10+ MIN DIV. PULL UP
SPARTACUS 2.0
1. KB SWING
2. KB LUNGES
3. KB BENT OVER ROW
4. GOBLET SQUATS
5. RING ROW
6. TIRE FLIP
7. BB DEFICIT DEADLIFT
8. WALL BALL
9. KB SHRUGS
10. KB THRUSTER
10+ MIN DIV. FARMERS WALK
--------------------------------------------------------
WOD 14.10.2016 (Tom)
4x drop sets without rest between
DB ARNOLD CURL
- weight for 10-12 reps
- reduce weight, max. reps
- reduce weight, max. reps
- reduce weight, max. reps
- reduce weight, max. reps
rest 2 min
3x drop sets without rest between
DB SINGLE ARM HAMMER CURL
- weight for 8-10 reps
- reduce weight, max. reps
- reduce weight, max. reps
- reduce weight, max. reps
- reduce weight, max. reps
rest 2 min
50 BB CURL
empty bar
3x drop sets without rest between
DB SINGLE ARM TRICEPS PRESS
- weight for 10-12 reps
- reduce weight, max. reps
- reduce weight, max. reps
rest 2 min
3x drop sets without rest between
DB KICK BACKS
- weight for 10-12 reps
- reduce weight, max. reps
- reduce weight, max. reps
rest 2 min
5x
BB CRUSH GRIP PUSH UP
max. reps
1 min rest
3x WALKING FAT GRIP CHAIN HOLD
max.
--------------------------------------------------------
WOD 14.10.2016 (Steffen)
27-21-16-9
(reps countdown,
weights up)
shoulder press bb
kb swing
front raises db
Lateral raises dB
db snatch
reverse fly tube
3 rounds max
div. core
--------------------------------------------------------
WOD 12.10.2016 (Christoph, Tom)
5x superset, 8 - 12 reps
INCLINE DB BENCH PRESS REV. GRIP
INCLINE DB BENCH FLY/PRESS
5x superset, 8 10 reps
BB CHAIN BENCH PRESS
3D CHEST CHISELER
5x singleset, 12 15 reps
LATERAL SHUFFLE PUSH UP
5x superset, 5 8 reps
BB INDY PRESS LEFT
BB INDY PRESS RIGHT
3x superset, max. reps
DB REVERSE SIDE LATERALS
STEERING WHEELS
--------------------------------------------------------
WOD 09.10.2016 (Martin, Steffen, Thomas, Tom)
25,5 km RUN
3 Annen Hohne - Brocken - 3 Annen Hohne
plus kurze Extraschleife
--------------------------------------------------------
WOD 07.10.2016 (Steffen)
je 3x triset
pushups reverse hands 10 reps
bench pull over 20 reps
triceps cable press 30 reps
chin ups 10 reps
biceps SZ curls 20 reps
concentration curls 30 reps
anschließend je
30x / 20x / 10x
body saw
weighted back extension
--------------------------------------------------------
WOD 06.10.2016 (Christoph, Tom)
5x superset, 5-8 reps
PILLAR TO PRESS UP
CLOSE GRIP BB BENCH PRESS
5x superset, 5-8 reps
SEATED DB CURL
PARALLEL BAR HAMMER CURL
3x triset, 8-12 reps
SINGLE ARM DB TRICEPS PRESS
BB CLEAN
DB KICK BACK
3x superset, 8-12 reps
BB DRAGCURL
DB TRICEPS PUNCHOUT
EMOM 10 min
15 - 25 reps cable triceps (1, 3 and so on)
15 - 25 reps cable biceps (2, 4 and so on)
--------------------------------------------------------
WOD 05.10.2016 (Thomas, Tom)
30 min time capture
partner 1 AMRAP
05 wide grip pull up
10 t-bar row
15 close grip cable pull down
20 sec rest
while partner 2 row 1000 m
than partner 1 row and partner 2 AMRAP and so on
--------------------------------------------------------
WOD 04.10.2016 (Tom)
5x superset 8-12 reps
30° db bench press rev. grip
30° db bench fly/press
4x triset 8-12 reps
bb chain shoulder press
single arm rev. cable delta fly
seated sz front lift
3x triset 15-20 reps
kneeling cable crunch
hanging knees to chest
landmine twist
2x superset
bb fat grip hold max.
medicine ball front hold max.
1x superset
single arm db shrugs max.
rev. shrugs dip holm max.
--------------------------------------------------------
WOD 03.10.2016 (Martin)
21,13 km RUN
--------------------------------------------------------
WOD 03.10.2016 (Franzi, Dominik, Tom)
Run 4000 m
20 PLANK JUMP INS
16 CLIMBERS
10 BEAR CRAWL
Run 800 m
10 DECLINE PUSH UP
16 PUSH UP
20 INCLINE PUSH UP
Run 800 m
20 DONKEY KICKS
16 FROG JUMPS
10 INCH WORMS
Run 800 m
10 SIDE PLANKE ROTATION
16 HIP BRIDGE
20 JUMPING JACKS
Run 4000 m
--------------------------------------------------------
WOD 03.10.2016 (Steffen)
45 min AMRAP
16 goblet squats
80m run
16 walking lunges with kb
80m run
16 steps on box
80m run
16 jumping jacks
80m run
16 side lunges with touch
80m run
16 climbers
150m run downhill
120m run uphill
3x 120m run uphill
downhill for rest
(Total 120 Höhenmeter)
--------------------------------------------------------
WOD 02.10.2016 (Thomas)
21,35 km RUN
incl. push ups and "Bode" dive
--------------------------------------------------------
WOD 30.09.2016 (Steffen)
5 runden 35/25
4 Doppelstationen
ring supported pistol squats
plank jumps in
toes to bar
deep squats
kb swing
hand release push ups
weighted side lunges
step jumps
--------------------------------------------------------
WOD 29.09.2016 (Tom, Franzi)
3800 m run
3 min rest
400 m run
50 kb goblet squat
50 ring push up
50 kb lunge
400 m run
40 kb american swing
40 ring row
40 dkb deadlift
400 m run
30 kb figure 8s
30 ring push up
30 kb russian twist
400 m run
20 dkb press
20 ring row
20 dkb shrug
400 m run
10 kb rack hold squat
10 ring push up
10 kb lunges pass under
400 m run
--------------------------------------------------------
WOD 28.09.2016 (Tom, Steffen, Christoph)
21 15 9 - 3
CHIN UP
WALL BALL
HAMMER GRIP PULL UP
FRONTSQUAT
RING CRUNCH
BENCH PULL OVER
+
1 LEGLESS ROPE CLIMB (each round)
10 MIN AMRAP
5 TIRE FLIP
5 BURPEE
PLANK WHILE PARTNER 5/5
--------------------------------------------------------
WOD 25.09.2016 (Martin, Steffen, Andreas)
3 rounds
pullups max strict
-weighted
-air
-supported
pulldown
ring row in sloping position
2-3 min rest
pushups max strict
-weighted
-air
benchpress
tube fly
2-3 min rest
reverse shrugs max
-weighted
-air
db shrugs
kb pull
2-3 min rest
knees to chest max
-weighted
-air
-leg raises
2-3min rest
--------------------------------------------------------
WOD 25.09.2016 (Tom)
"IVAN THE TERRIBLE"
FOR TIME:
90 SECONDS JUMP ROPE
50 LUNGES
50 PUSH-UPS
50 SIT-UPS
90 SECONDS JUMP ROPE
40 LUNGES
40 PUSH-UPS
40 SIT-UPS
90 SECONDS JUMP ROPE
30 LUNGES
30 PUSH-UPS
30 SIT-UPS
90 SECONDS JUMP ROPE
20 LUNGES
20 PUSH-UPS
20 SIT-UPS
90 SECONDS JUMP ROPE
10 LUNGES
10 PUSH-UPS
10 SIT-UPS
--------------------------------------------------------
WOD 24.09.2016 (Thomas)
CrossDeluxe Leipzig
--------------------------------------------------------
WOD 24.09.2016 (Dominik, Tom, Martin, Steffen)
17,5 km RUN
Torfhaus - Brocken - Torfhaus
--------------------------------------------------------
WOD 21.09.2016 (Steffen)
30/15 = 4 rounds
ring dips in sloping position
bicep waves rope
wall ball overhead shots
chin ups in sloping position
diamant push ups
bb biceps curls
boxen am Sack mit Gewichten
db hammer curls press
--------------------------------------------------------
WOD 20.09.2016 (Christoph, Tom)
As many reps as possible in 10 min
3, 6, 9, 12, 15 reps and so on
Ring Skill Play
Pull up
As many reps as possible in 15 min
10, 9, 8, 7 reps and so on
Ring Dips
Close Grip Push up
French Press
As many reps as possible in 15 min
10, 9, 8, 7 reps and so on
DB Biceps Curl To Shoulder Press
DB Deadlift Hammer Curl
BB Hang Clean
As many rounds as possible in 10 min
Farmers Walk max.
Wrist Roll max.
Fat Grip Hang On Bar max.
As many reps as possible in 10 min
18 - 15 - 12 - 9 - 6 - 3 reps
DB Shrugs
Reverse Shrugs On Dip Bars
--------------------------------------------------------
WOD 20.09.2016 (Steffen)
4 Runden
30sec / 15sec
push ups in / out
tube fly
up down push ups
dips on box
kb american swing
around the world
cycling
burpee on bag + lift
crunches (Bauchtrainer)
steps on box
--------------------------------------------------------
WOD 18.09.2016 (Steffen, Thomas, Dominik, Tom)
Run 1500m
20 plank jump ins
Run 750m
20 air squats
Run 750m
20 climbers
Run 750m
20 bear crawl
Run 750m
20 frog jumps
Run 750m
20 jumping jacks
Run 750m
20 lunges
Run 1500m
--------------------------------------------------------
WOD 16.09.2016 (Steffen)
Tabata - Timer
ring push ups - body saw
ring row - leg raises
KB pull - crunches (am Schrägzug)
chin ups - knees to chest
russian twist - crunches
jump lunges - Kniehebelauf
= 6 Stationen a 2 Übungen
Jede Übung 4x im Wechsel
--------------------------------------------------------
WOD 16.09.2016 (Tom)
...strict and for time...
30cal row
30 Curtis P (without droping bar)
20cal row
20 Renegade Man Maker (without droping db)
10cal row
10 Bodyblaster (hang between)
--------------------------------------------------------
WOD 14.09.2016 (Steffen, Andreas)
3 runden
10 Pull ups
20 crunches
10 bended row
20 Planke arm raises
10 sandbag swing and squat
20 leg raises
10 box Jump
20 climber
2 min rest
3x 100m bergauf sprint
--------------------------------------------------------
WOD 11.09.2016 (Steffen, Andreas)
5 Runden
30sec / 15sec
pushups in / out
tube fly
planke up down
dips on box
a merican kb swing
around the world (weight disc)
sandbag boxing
sandbag burpee + lift
crunches
step ups
--------------------------------------------------------
WOD 10.09.2016 (Franzi, Tom)
Spartan Race Beast Tirol
--------------------------------------------------------
WOD 05.09.2016 (Steffen, Andreas)
21-15-9 reps
bb push press
db lateral raise
reverse ring fly
pull ups
bended row
ring row
16-9 reps
parallelbar dips
increase dips on box
bb biceps curl fat grip
ring biceps curl
2x max.
knees to chest
wall sit
--------------------------------------------------------
WOD 02. / 03.09.2016 (Martin)
"Running-for-Kids"
HARZER-HEXEN-STIEG
Tag 1: 48,30 km
Tag 2: 53,28 km
***
--------------------------------------------------------
WOD 03.09.2016 (Steffen)
10 km RUN
"Running-for-Kids"
Etappe Treseburg - Thale
--------------------------------------------------------
WOD 03.09.2016 (Tom)
28,42 km RUN
"Running-for-Kids"
Etappe Schierke - Rübeland
+
Bodetal - Thale
--------------------------------------------------------
WOD 02.09.2016 (Steffen, Tom)
8-12 reps
3x superset 1
*arnold biceps curl
*cable triceps press
3x superset 2
*db hammer curl1
*overhead cable triceps press
3x superset 3
*bb biceps curl PITT-Force
*sz french press
2x superset 4
*close sz cable curl
*db kick back
+
4x
wrist roll max.
bb fat grip hold max.
"IRON ARMS" max.
--------------------------------------------------------
WODs 27. - 31.08.2016 (Thomas)
MTB-Tour
Tag 1: 81 km
Tag 2: 90,3 km
Tag 3: 78,2 km
Tag 4: 85,4 km
Tag 5: 29,1 km
--------------------------------------------------------
WOD 31.08.2016 (Tom)
20 min AMRAP
*10 db bench press
*8 pull down
*6 bb push press
+
3×
weighted barbell fat grip hold max.
--------------------------------------------------------
WOD 31.08.2016 (Steffen)
Steffen Seven
7 Supersätze, je
7x l-sit pullups
7x Horizontal bar row
7x Stone Jump
7x Front Lift (with stone)
7x 80 stairs up
7x decline Push ups
7x dips
Stairs down for Rest
3 min rest
--------------------------------------------------------
WOD 29.08.2016 (Dominik, Tom, Christoph)
"Dirty Thirty"
30 ring dip
30 pull up
30 hanging knee to elbow
30 decline push up
30 dkb shoulder press
30 dkb bent over row
30 kb swing *each arm
30 dkb shrug
30 kb sitting twist *each side
30 kb snatch *each arm
+
20 min EMOM
7 burpee
+
3 rounds
double arm rope slam max.
1 min rest
wrist roll
1 min rest
fat grip hang on bar max.
3 min rest
--------------------------------------------------------
WOD 28.08.2016 (Steffen)
warm up 1.5 km Run
"Loredo"
Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters
cool down 1.1 km Run
--------------------------------------------------------
WOD 27.08.2016 (Tom)
warm up 1.5 km Run
"Loredo"
Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters
cool down 1.1 km Run
--------------------------------------------------------
WOD 25.08.2016 (Christoph, Steffen, Tom)
5x triset
wide grip pull up max.
close grip hammer pull up max.
straight arm lat pull down max.
2 3 min rest
3x triset
ring row max.
chin up max.
sz curl max.
2 3 min rest
3x superset
deadlift max.
ring crunch max.
2 3 min rest
15 min EMOM
6 burpee
--------------------------------------------------------
WOD 22.08.2016 (Steffen, Tom)
5x superset
8-12 reps
bb bench press
ring push up
4x superset
8-12 reps
db bench press
decline push up
3x superset
8-12 reps
push press
rear delta fly
2x superset
12-15 reps
hanging knee to chest
planke max.
+
100 push up
--------------------------------------------------------
WOD 20.08.2016 (Franzi, Steffen,Thomas, Thorsten, Tom)
Strongman Run Ferropolis
--------------------------------------------------------
WOD 20.08.2016 (Martin)
42.53 km RUN
--------------------------------------------------------
WOD 17.08.2016 (Steffen, Tom)
Spartacus 2.0
10 Stationen, 40/20sec, 2min Rest (45min)
Rope (double arm waves)
Barrel (front press)
Kettlebell (shoulder press)
Barbell (hang clean)
Dumbbell (snatch)
Rope (side to side waves)
Barrel (shrug)
Kettlebell (american swing)
Barbell (row)
Dumbbell (hammer curl)
--------------------------------------------------------
WOD 16.08.2016 (Martin)
2x Roßtrappe
20.01 km RUN
--------------------------------------------------------
WOD 14.08.2016 (Martin)
31,82 km RUN
--------------------------------------------------------
WOD 14.08.2016 (Dominik, Andreas, Tom, Steffen, Christoph)
advanced... 15 - 12 - 9 reps
middle... 12 - 9 - 6 reps
beginner... 9 - 6 - 3 reps
Complex 1
ring dip
pull up
bb clean & press
kb snatch
planke side rotation
Complex 2
ring push up
chin up
bb bent over row
kb swing
leg raises
Complex 3
ring row
hanging knee to chest
db bench press
kb shrug
sitting twist
**Bonus**
Complex 4
bb deadlift max.
bb bench press max.
reverse shrugs dip hold max.
--------------------------------------------------------
WOD 12.08.2016 (Steffen)
Jeweils 3 Runden 30/15 sec
Abschnitt 1
Bench press
Fat grip bent over row
Butterfly (Gummiseil)
Ring pull up
Shot Ball
Abschnitt 2
Push press
Dips
Reverse Fly
Ring Biceps curls
Double arm waves
10-8-6-4-2 Wdhlg
Abschnitt 3
Push ups
(einer macht die Wdhlg, die anderen bleiben in Planke hoch, dann ist der Nächste im Kreis dran usw.
Squats
(einer macht die Wdhlg, die anderen bleiben in Beuge, dann ist der Nächste im Kreis dran usw.
Sit ups
(einer macht die Wdhlg, die anderen bleiben im crunch, dann ist der Nächste im Kreis dran usw.
--------------------------------------------------------
WOD 10.08.2016 (Steffen)
5x 10 pull ups
5x 10 push press
5x 10 dips
5x 10 ring push ups
5x 10 ring biceps curls
30sec - 60sec rest
--------------------------------------------------------
WOD 07.08.2016 (Steffen)
14,31 km RUN
--------------------------------------------------------
WOD 07.08.2016 (Martin)
22 km RUN
--------------------------------------------------------
WOD 06./07./09.08.2016 (Tom)
9,3 km RUN
13,45 km RUN
11,2 km RUN
--------------------------------------------------------
WOD 03.08.2016 (Tom)
warm up 2000m row
BLACKJACK
strict and for time
20 bb shoulder press, 1 bench crunch
19 bb shoulder press, 2 bench crunch
18 bb shoulder press, 3 bench crunch
...continue this pattern until...
2 bb shoulder press, 19 bench crunch
1 bb shoulder press, 20 bench crunch
+
1x shrugs max.
--------------------------------------------------------
WOD 31.07.2016 (Christoph, Steffen, Tom)
"filthy fifty
50 goblet squat
50 pull ups
50 ring crunch
50 chin ups
50 ring push ups
50 walking lunges
50 tire flip
50 ring row
50 toe to bar
50 burpees
+
3x triset
50m farmers walk
fat grip hang on bar max.
planke max.
--------------------------------------------------------
WOD 29.07.2016 (Steffen, Tom)
"The POWER 5"
- 16 kg Kettlebell
- alle 5 Übungen am Stück, mit je 5 Wdh pro Arm
- 10 Runden auf Zeit oder 25 min AMRAP
• KB Swing (Russian Var.)
• KB Snatch
• KB Clean
• KB Squat (Rack hold)
• KB Press
+
3x superset
• hanging knees to chest max.
• reverse dip hold shrugs max.
--------------------------------------------------------
WOD 27.07.2016 (Tom)
(weight for max. 12 reps without break)
50 cal row
50 bb push press
40 cal row
40 bb back delta row
30 cal row
30 db shrugs
20 cal row
20 db lateral raises
10 cal row
10 db snatch (10 l + 10 r)
+
1 Tabata bb curls
+
1 Tabata db kick backs
+
3x bb fat grip hold
--------------------------------------------------------
WOD 23.07.2016 (Franzi, Chris, Tom)
Xletix Tirol L-Strecke
--------------------------------------------------------
WOD 22.07.2016 (Christoph)
3 Sätze / 12 Whd
1. Kreuzheben
+ Kniebeuge
2. Vorgebeugtes LH-Rudern
+ Wade
3. Lattzug Seil
4. Rudern Maschine
1. Shrugs mit Drehung/Seil
2. Shrugs LH
+ Liegestütze
1. Klimmzug (6 Whd)
2. SZ Bizeps 21
--------------------------------------------------------
WOD 16.07.2016 (Christoph, Thomas, Tom)
5 rounds
10 wall ball
*1 burpee
10 ring skill play
*2 burpee
10 pull up
*3 burpee
10 reverse shrug dip
*4 burpee
10 barrel cluster
*5 burpee
10 decline push up
*6 burpee
10 db snatch
*7 burpee
10 bb thruster
*8 burpee
10 kb bent over row
*9 burpee
10 american kb swing
*10 burpee
10 tire flip
*50m farmers walk
planke max.
(rounds 4 & 5 without burpees)
--------------------------------------------------------
WOD 14.07.2016 (Thomas)
23,56 km RUN
--------------------------------------------------------
WOD 13.07.2016 (Tom)
warm up 1000 m row
(max. weight for 8-12 reps)
3x Triset
weighted pullup max.
hammergrip pullup max.
straight arm pulldown max.
3 min rest
3x Triset
weighted ring dip max.
30° DB bench press max.
32" decline push up max.
3 min rest
3x Triset
seated DB shoulder press max.
seated SZ front lift max.
revers DB fly max.
3 min rest
3x Superset
deadlift max.
kneeling cable crunch max.
2 min rest
EMOM 10 min
10 DB shrug
--------------------------------------------------------
WOD 09.07.2016 (Thomas, Chris)
19,3 km RUN
--------------------------------------------------------
WOD 09.07.2016 (Tom)
SPARTAN Race "Super" und "Sprint"
--------------------------------------------------------
WOD 07.07.2016 (Christoph)
2x 500m row
10,9,8,7,6,5,4,3,2,1
Butterfly
Breites Rudern
Trizeps cable down
3 x10
Hintere Schulter barbell
Butterfly cable
Kniebeuge + Waden
5 x 10
Vierfüßlerstand mit Bein und Arm heben
3 x 10
Bizeps curls
Shrugs
Bauch (an Stange hängen, Gewicht an Füße und nach oben ziehen)
3 x 12
Negativ Butterfly
--------------------------------------------------------
WOD 05.07.2016 (Christoph, Tom)
warm up
1000 m row
10-9-8-7-6-5-4-3-2-1
barbell bench press
close cable row
dumbbell shoulder press
+
20 min EMOM
1, 3, 5 min
10 barbell deadlift
2, 4, 6 min
10 weighted bench crunch
+
15 min
neck exercises
each what he likes
--------------------------------------------------------
WOD 03.07.2016 (Thomas)
22,25 km Run
--------------------------------------------------------
WOD 02.07.2016 (Steffen, Dominik, Thomas, Tom)
part 1
21-15-9
pull up burpee
decline ring row
renegade row
toe to bar
part 2
21-15-9
decline ring push up
weighted push up
tube fly
tire situp
part 3
15-12-9
hang clean
close grip push up
sz curl
french press
part 4
3x superset
fat grip hang on bar max.
supinated hang on bar max.
--------------------------------------------------------
WOD 30.06.2016 (Steffen, Christoph, Tom)
5 rounds
10 thruster
10 wall ball
10 kb snatch left
10 kb snatch right
10 tire flip
+
max. reps
3x rear delt row
3x front lift
3x shrug
3x rear delt fly
3x revers shrug
3x double arm waves
--------------------------------------------------------
WOD 28.06.2016 (Tom, Chris)
24.01 km Run
3 Annen Hohne - Brocken - 3 Annen Hohne
--------------------------------------------------------
WOD 26.06.2016 (Steffen, Martin, Tom, Christoph)
Team vs. Team
21-15-9-3
pull up
while partner in plank hold
21-15-9-3
wide grip ring row
while partner in high push up hold
21-15-9-3
american kettlebell swing
while partner hang on bar
21-15-9-3
chin up
while partner in plank hold
21-15-9-3
bent over row
while partner in high push up hold
21-15-9-3
biceps curl
while partner hang on bar
--------------------------------------------------------
WOD 23.06.2016 (Christoph, Tom)
"filthy fifty"
50 ring dip
50 dumbbell bench press
50 pull over bench
50 ring pushup
50 overhead triceps press
50 triceps kick back
50 cable triceps press
50 barbell shoulder press
50 kneeling cable crunch
50 med ball situp
--------------------------------------------------------
WOD 17.06.2016 (Thomas, Tom)
Tough Mudder NRW
--------------------------------------------------------
WOD 17.06.2016 (Steffen)
3 runden / 10 Stationen
60sec / 30sec
KB Swing
Pull ups
Push press
Dips
Push ups eng / weit im Wechsel
Knees to chest
Reverse Fly gegen gummiseil
Ring Pushups
Ring row
Boxen mit Gewicht gegen Sack
--------------------------------------------------------
WOD 16.06.2016 (Steffen)
10,05 km Run
--------------------------------------------------------
WOD 14.06.2016 (Steffen)
40sec/20sec
4 runden / 9 Stationen
weighted lunges
squat jump im gummiseil
bag swing and squat
Hantelscheibe vor und zurück (So wie Ball shots)
Seitheben dumbbell
Ring Push ups
Row einarmig ins Seil / Ring
Double arm Waves
Push press mit tiefen Squat
--------------------------------------------------------
WOD 14.06.2016 (Tom)
6.4 km Run
+
5 Rounds
10 deadlift barbell
10 fat grip barbell curl
10 overhead dumbbell triceps press
10 triceps kickback
10 russian swing
no rest
+
1000 m row
--------------------------------------------------------
WOD 11.06.2016 (Steffen, Martin, Tom)
--------------------------------------------------------
WOD 09.06.2016 (Tom)
26.02 km Run
--------------------------------------------------------
WOD 07.06.2016 (Tom)
"filthy fifty"
50 strict push up
50 bench press, barbell
50 cable fly
50 bent over row
50 rear delt fly
50 reverse shrugs
50 strict biceps curl, barbell
50 cable triceps press
50 kb snatch l/r
50 strict wide push up
+
3× fat grip bar hang max.
--------------------------------------------------------
WOD 05.06.2016 (Martin)
Harzgeröder Klippenlauf 15 km
--------------------------------------------------------
WOD 04.06.2016 (Thomas, Steffen, Tom)
"hungry hundert"
5 rounds
10 wall ball
10 pull up
10 chin up
10 ring push up
10 lunge pass under
10 clean & press
10 american swing
10 barell shrugs
10 tire flip
10 burpee
--------------------------------------------------------
WOD 03.06.2016 (Steffen)
21-15-9
wide push up
dips
ball shots
push ups
bended row
biceps curls
hang clean & press
tube flys
weight bag exercise
weighted squats
lunges pass under
split jumps
--------------------------------------------------------
WOD 02.06.2016 (Tom)
Barbell
2000 m row
25 Deadlift 5 Bench Press
20 Deadlift 10 Bench Press
15 Deadlift 15 Bench Press
10 Deadlift 20 Bench Press
5 Deadlift 25 Bench Press
1000 m row
+
10 min EMOM
8 Toes to bar
+
10 min EMOM
20 Iron Arms
--------------------------------------------------------
WOD 01.06.2016 (Steffen)
4 runden
45sec/25sec
Rudern ins Seil
Bizepscurls ins Seil
Squat and kick
Knees to chest
Squat and Jump
Box Jump
Hill climbing
Weighted squats
KB pull
--------------------------------------------------------
WOD 30.05.2016 (Tom)
5 rounds
1650 m run
20 Log bar hang clean and press
rest 0, 0, 1, 1, min
--------------------------------------------------------
WOD 28.05.2016 (Steffen, Tom)
7 rounds
7 pull up
7 ring dips
7 decline push up
7 barrel shrugs
7 tire flip
7 chin up
7 kb swing
1-2 min rest
+
10 min EMOM
5 burpee
+
3 fat grip hanging knee to chest max.
--------------------------------------------------------
WOD 26.05.2016 (Tom)
2000 m row
5 rounds
8 bench press, barbell
8 bent over row, dumbbell
8 30° bench press, dumbbell
8 pull down
no rest between rounds
2 min rest
1500 m row
3 rounds
10 shoulder press, barbell
10 barbell curl
10 triceps cable press
no rest between rounds
2 min rest
1000 m row
2 rounds
hyperextension max.
kneeling cable crunch max.
no rest between rounds
--------------------------------------------------------
WOD 22.05.2016 (Franzi, Thomas, David, Steffen, Stephan, Micha, Dominik, Tom)
Xletix Berlin
L - Strecke
--------------------------------------------------------
WOD 17.05.2016 (Tom)
warm up 1200 m row
21 - 18 - 15 - 12 - 9 - 6 - 3
bench press, dumbbell
shoulder press, dumbbell
delta row, dumbbell
revers shrugs
+
10 min EMOM
8 fat grip biceps curl, barbell
8 cable triceps press
cool down 10 min speed bike
--------------------------------------------------------
WOD 14.05.2016 (Martin)
22,18 km Run
--------------------------------------------------------
WOD 14.05.2016 (Chris, Tom)
warmup 5,66 km Run
+
--------------------------------------------------------
WOD 13.05.2016 (Steffen)
Tabata
10 Runden / 8 Doppelstationen
4x je Station im Wechsel
3x je Station im Wechsel
2x je Station im Wechsel
1x je Station
1-Medizinball
Wurf über Kopf
Wurf von der Brust weg
2-Langhantel
Bent over row
Push press
3-kettlebell
Swing
pull
4-pushups
Planke
5-Seilspringen
Boxen am Sack
6-Reverse Fly
Crunches
7-Kiste
Kniehebelauf mit antippen
Steps
8-Seil
Double arm Waves up / down
Double arm Waves in / out
--------------------------------------------------------
WOD 12.05.2016 (Steffen)
Intervallläufe
20min warm up
pace 6:10' / km
6x Intervalle,
Je 3min high / 3min low
4:30' / km / 8:00' / km
20min cool down
pace 6:40' / km
--------------------------------------------------------
WOD 12.05.2016 (Tom)
hungry hundert - dumbbell
(strict and for time)
5 rounds
10 pushup (down and up hold)
10 arnold press left
10 arnold press right
10 triceps press left
10 triceps press right
10 shoulder press left
10 shoulder press right
10 bent over row left
10 bent over row right
10 goblet squat
+
3 x fat grip hold l/r max.
--------------------------------------------------------
WOD 10.05.2016 (Steffen)
3,5 km Run
40sec/20sec
5 runden
Box Jump
Bizeps curls
Seilspringen
Hill climbing
Reverse Fly im Seil
Double arm waves
Pull ups
Toes to bar
--------------------------------------------------------
WOD 10.05.2016 (Martin, Tom)
7 rounds:
7 pull over bench, dumbbell
7 pull down
7 kb shrug left
7 kb shrug right
7 biceps curl, barbell
7 french press, sz
7 hanging knee to chest
500 m row--------------------------------------------------------
WOD 09.05.2016 (Chris, Tom)
19 km Run
--------------------------------------------------------
WOD 08.05.2016 (Martin, Tom)
"filthy fifty"
TTT
(total torso training)
warm up > 1500 m row
50 bench press, barbell
50 bent over row, barbell
50 push press, barbell
50 45 ° bench press, dumbbell
50 t-bar row, barbell
50 shoulder press, dumbbell
50 chin ups
50 cable triceps press
50 landmine twist
50 kneeling cable crunch
+
3x fat grip bar hang max.
cool down > 1000 m row
--------------------------------------------------------
WOD 07.05.2016 (Martin)
19 km Run
--------------------------------------------------------
Christi-Himmelfahrt-WOD 05.05.2016
(Franzi, Dominik, Martin, Steffen, Tom)
15 min warm up
Spartacus 2.0
4 x 40/20
kettlebell (overhead) walking lunges
double arm waves / planke
wall ball / barrel shrugs
burpee pullup / toes to bar
ring row / ring pushup
deficit kettlebell deadlift / goblet squat
hang clean and press / curls
decline pushup / situp
tire flip / tire crunch
kettlebell snatch / swing
round 1 and 3 / round 2 and 4
+ 20 bar face burpee
--------------------------------------------------------
WOD 03.05.2016 (Steffen)
4x benchpress flach
4x benchpress schräg
4x shoulder press
4x reverse fly
4x bizeps curls
4x konzentrationscurls
8-16 reps
--------------------------------------------------------
WOD 02.05.2016 (Dominik, Tom)
Spartacus 2.0
4 x 40/20 Timer
(Focus: Chest, Shoulder, Biceps)
1. Decline Push-up
2. Clean and Press
3. Ring Push-up
4. Double Kettlebell Press
5. Double Kettlebell Shrugs
6. Reverse Shrugs
7. Biceps Curls
8. Snatch
9. for free
10. for free
+ 20 bar face burpee
--------------------------------------------------------
WOD 01.05.2016 (Dominik, Tom)
17,53 km Run
--------------------------------------------------------
WOD 30.04./01.05.2016 (Thomas)
--------------------------------------------------------
WOD 24.04.2016 (Thomas)
21,11 km Run
--------------------------------------------------------
WOD 23.04.2016 (Franzi, Tom)
Xletix Rhein-Main
L-Strecke
--------------------------------------------------------
WOD 19.04.2016 (Steffen)
3,7 km Run
30sec/20sec
3 Runden
Squats
Bizeps curls
Dips
Burpees
Seilspringen
Decline pushups
Squats, halb und schnell im Seil
Double arm waves
Pullups
+
6 min Core
3,7 km Run--------------------------------------------------------
WOD 17.04.2016 (Thomas)
22,04 km Run
--------------------------------------------------------
WOD 17.04.2016 (Steffen)
16,12 km Run
--------------------------------------------------------
WOD 16.04.2016 (Dominik, Franzi, Tom)
16,38 km Run
--------------------------------------------------------
WOD 15.04.2016 (Dominik, Tom)
warm up 3000 m row
max. reps / heavy
5x set pyramid bench press, barbell
5x set pyramid bent over row
3x superset
45° bench press, dumbbell
t- bar row
3x superset
bench pull over, dumbbell
close cable row
3x triset
push press, barbell
Y press, dumbbell
bench supported delta row, dumbbell
2x gigaset
bicepscurl, barbell
cable tricepspress
hammercurl, dumbbell
overhead cable tricepspress
3x
kneeling cable crunch
--------------------------------------------------------
WOD 14.04.2016 (Steffen)
16 Übungen
40/20 Rhythmus
Anschließend:
3x benchpress KH
3x Bizeps curls KH
3x Rudern ins Seil
3x dips
3x Boxen am Sack mit Gewichten
Alles jeweils bis Muskelversagen, ca. 1 min Pause zwischen den Sätzen
--------------------------------------------------------
WOD 13.04.2016 (Franzi)
15 min cardio
wide grip pull ups 4x10
narrow grip pull ups 4x10
row on Maschine 4x10
wide grip pull down 4x10
close grip pull down 4x10
seated rear delt dumbbell raises 4x10
side abs (l/r, hand to toes) 5x20
straigh crunches (hand to toes) 5x20
lower back/hull ups 6x10
one arm dumbbell row on bench 4x10
dragonflag 5x10
10 min cardio
--------------------------------------------------------
WOD 12.04.2016 (Steffen)
4 Rounds 40/20 Timer
double arm waves
squats mit Sandsack
Bauch (crunches)
Treppensteigen auf Kiste
KB deadlift
KB snatch l/r
Boxen mit Gewichten am Sack
Seilspringen
Rudern ins Seil / Reverse Fly
--------------------------------------------------------
WOD 11.04.2016 (Steffen, Dominik, Tom)
Spartacus 2.0
double kettlebell overhead walking lunges
wall ball
burpee pullup
kettlebell deadlift
hang clean and press
planke
goblet squat
decline pushup
tire flip
kettlebell snatch l/r
--------------------------------------------------------
WOD 09.04.2016 (Thomas, Tom)
25,49 km Run
--------------------------------------------------------
WOD 07.04.2016 (Tom)
7 - 50 - Wod
50 bench press (barbell)
50 bench press 45° (dumbbell)
50 pull over (bench dumbbell)
50 decline pushup
50 overhead triceps cable press
50 cable tricepspress
50 kettlebell snatch l/r
--------------------------------------------------------
WOD 06.04.2016 (Tom)
round 1: 12 reps
round 2: 10 reps
round 3: 08 reps (without row)
round:
800 m row
bent over row (dumbbell)
bent over row (barbell)
pullup
pull down
700 m row
deadlift
close cable row
kneeling cable crunch
hanging knee to chest
600 m row
arnold curls
hammer curls
bicepscurl (barbell) PITT-Force
chin ups
500 m row
5 min rest
--------------------------------------------------------
WOD 05.04.2016 (Steffen)
nden
40sec/20sec
Push ups im Seil
Bizepscurls ins Seil
Wall Ball
Pull ups
Landmine
Medizinball Russian Twist
Burpees auf Sandsack mit anschließendem Front lift
--------------------------------------------------------
WOD 03.04.2016 (Stephan, Martin, Steffen, Tom)
Spartacus 2.0
1. Wall Ball
2. Tire Flip
3. Double Arm Waves
4. Bar
5. Rings
6. Dipstation
7. Double Kettlebell
8. Log
9. Barrel
10. Kettlebell
--------------------------------------------------------
WOD 02.04.2016 (Franzi, Dominik, Tom)
10,91 km Run
--------------------------------------------------------
WOD 01.04.2016 (Franzi)
10 min cardio
wide grip pull ups 3x10
narrow grip pull ups 3x10
bent over barbell row 3x10
close grip cable pull down 3x10
hammer strength front lateral pull down 3x10
seated cable row 3x10
one arm dumbbell row on bench 3x10
deadlift (barbell) 3x10
crunches 5x30
10 min cardio
--------------------------------------------------------
WOD 31.03.2016 (Steffen)
3 rounds
10-15 bench press
10-15 bench press 45°
10-15 bent over row
10-15 shrugs
10-20 bench pull over
10-15 roman deadlift
15-20 Y shoulderpress
10-15 bicepscurl
15-20 tricepspress
--------------------------------------------------------
WOD 31.03.2016 (Tom)
1800 m row
(dumbbell)
3x 10 bench press
3x 10 bench press 30°
3x 10 bench press 45°
3x 10 bent over row
3x 10 shrugs
3x 10 bench pull over
3x 10 roman deadlift
3x 10 Y shoulderpress
3x 10 bicepscurl
3x 10 tricepspress
1200 m row
--------------------------------------------------------
WOD 30.03.2016 (Franzi)
15 min cardio
"Y" shoulder press 4x10
standing bradford press (barbell) 4x10
dumbell bench press 4x20
seated rear delt dumbell raises 3x12
butterfly (machine) 4x12
squat to a shoulder press 4x20
front raises (with rope cable) 3x10
deadlift into a upright row 4x20
weighted crunches 3x10
10 min cardio
--------------------------------------------------------
WOD 29.03.2016 (Steffen)
40 min run
4 Runden / 7 Stationen
45sec / 30sec
Decline pushups + crunches
Squats
Pushups im Seil
Planke
Burpees auf Reifen
Kettlebell swing einarmig
Reverse fly thera band
abschließend 4min Bauch
--------------------------------------------------------
WOD 27.03.2016 (Tom)
21,45 km Run
--------------------------------------------------------
WOD 25.03.2016 (Tom)
3 x superset
8 bench press (barbell)
8 bent over row
3 x triset
8 deadlift
8 pullup
8 pushup
3 x superset
8 bench press 30° (dumbbell)
8 close cable row
3 x superset
8 pull-over (bench, dumbbell)
8 pull down
3 x gigaset
bicepscurl barbell max.
cable tricepspress max.
hammer curls max.
french press max.
--------------------------------------------------------
WOD 24.03.2016 (Franzi)
4x superset
20 biceps curl
20 triceps push down
4x
20 bench dips
4x
10 hanging knee to chest
4x superset
20 dumbbell bench press
20 push up
4x
20 deadlift into a upright row
4x
10 biceps curl
--------------------------------------------------------
WOD 22.03.2016 (Franzi)
single leg split squat (dumbbell)
reverse lunge into a high row (pulling cable)
overhead squats (barbell)
abduction legs (machine)
hamstrings (machine)
quadriceps
crunches between
--------------------------------------------------------
WOD 22.03.2016 (Christoph, Tom)
Bodyweight + Vest
5 Rounds
20/10 Timer
2x Squats
2x Lunges
2x Hyperextensions
2x Step ups
2x Sumo Squats
2x Good Mornings
2x Standing calf raises
2x Situps
8 min Speedbike
--------------------------------------------------------
WOD 20.03.2016 (Stephan)
15 Runden
7 Handstand PU
30 sec. Rest
15 Pullups
30 sec. Rest
20 Pushups
60 sec. Rest
afap 44:58 min.
--------------------------------------------------------
WOD 17.03.2016 (Tom)
21 - 15 - 9
Bench Press
Dumbbell Bench Press 45 °
Military Press
Sitting Y Press
Triceps Cable Press
Med-Ball Russian Twist l/r
+
100 Pushup
--------------------------------------------------------
WOD 15.03.2016 (Steffen)
40 min run
4 Runden / 7 Stationen
40 sec / 20 sec
Bike
Dips
Burpees, auf Reifen springen
Squats, auf Kiste springen
Crunches
Rudern ins Seil
Double arm waves
--------------------------------------------------------
WOD 15.03.2016 (Tom)
1500 m row
7 Rounds
7 wide pullup
7 deficit deadlift
7 bent over row
7 pull down
7 hyperextension
7 close cable row
7 t-bar row
(2 min rest)
+
2 Rounds
10 chin up
10 barbell curl
10 landmine twist l/r
10 kneeling cable crunch
10 side bends l/r
(2 min rest)
--------------------------------------------------------
WOD 13.03.2016 (Thomas, Steffen, Tom)
18,25 km Run
--------------------------------------------------------
WOD 12.03.2016 (Chris. Martin, Stephan)
Braveheart Battle
1800 Höhenmeter
31,8 km
--------------------------------------------------------
WOD 11.03.2016 (Tom)
1000 m row
5 Rounds
10 wide pullup
10 bench press barbell
10 bent over row
10 chest dip
10 close cable row
10 dumbbell bench press 30°
10 pulldowns
10 pushup
2 min rest
+
3 Rounds
10/10 arnold curl
10 cable press
10/10 hammer curl
10 overhead cable press
5 barbell curl (PITT-FORCE)
5 french press/close bench press (PITT-FORCE)
1 min rest
+
3 Rounds
15 kneeling cable crunch
10 hanging knee to chest
1 min rest
1000 m row
--------------------------------------------------------
WOD 09.03.2016 (Steffen)
40min run
Dann Tabata 2 Runden
1 Runde besteht aus:
4x Wall Ball
4x Crunches
4x Burpees (pushups auf
Sandsack, Lift Sandsack)
4x Rudern ins Seil
4x Double arm Waves
4x Pushups (Pausenzeit =
Planke)
--------------------------------------------------------
WOD 06.03.2016 (Thomas, Chris, Tom)
23,48 km Run
--------------------------------------------------------
WOD 04.03.2016 (Steffen)
8 Runden Tabata
Boxen mit Gewichten am Sack
Reverse Fly gegen Gummiband
Rudern ins Seil
Wall Ball
Bizeps curls
Beinheben
Bench press
Kettlebell swing
--------------------------------------------------------
WOD 04.03.2016 (Tom)
5 Rounds
10 Bench Press Barbell
10 Chest Dip
10 Dumbbell Bench Press 30°
10 decline Pushup
2 min rest
+
Triceps PITT-Force
3x 10 Cable Rope Press
3x 10 Overhead Cable Press
+
3x 15 Kneeling cable crunch
--------------------------------------------------------
WOD 01.03.2016 (Steffen)
20/10 Timer
2 Runden
1 Runde besteht aus:
4x Squats mit Sandsack jeweils 1
Bein im Wechsel auf Hocker
4x Hammerschläge auf Reifen
4x Seilspringen
4x Box-Sprünge
4x Double arm Waves
4x Squats mit Langhantel
+ 1 Runde Tabata nur Bauch
--------------------------------------------------------
WOD 01.03.2016 (Tom)
5 Rounds
1000 m row
10 wide pullup
10 bent over row
10 close cable row
10 pulldowns
1 min rest
+
Biceps PITT-Force
3x 10/10 Arnold Curl
1 min Rest
3x 10/10 Hammer Curl
1 min Rest
3x 5 Barbell Curl (heavy)
--------------------------------------------------------
WOD 28.02.2016 (Thomas)
14,25 km Run
--------------------------------------------------------
WOD 28.02.2016 (Stephan, Martin)
21,5 km Run
--------------------------------------------------------
WOD 27.02.2016 (Franzi, Steffen, Thomas, Martin, Tom)
10 min warm up
Spartacus 2.0
1. Wall Ball
2. Tire Flip
3. Four Tire Play
4. Bar / Ring 1
5. Bar / Ring 2
6. Dipstation
7. Kettlebell 1
8. Barbell
9. Barrel
10. Kettlebell 2
+ 3 Rounds Tabata for free
--------------------------------------------------------
WOD 26.02.2016 (Steffen)
4,1 km Run
4 Runden 8 Stationen
45sec / 30sec
Lunges
Reverse Fly gegen Gummiseil
Push ups mit Füßen im Seil / crunches
Rudern im Seil
Bizepscurls
Push press
Dips
Squats gegen Gummiseil
--------------------------------------------------------
WOD 26.02.2016 (Tom)
17,25 km Run
--------------------------------------------------------
WOD 24.02.2016 (Christoph, Tom)
The other "filthy fifty"
1500 m row
50 Hang Clean & Press, Barbell + Chain
50 T-bar row
50 Ring Dips
50 Chin ups
50 Landmine Twist (each arm 25)
50 Ring Skill Play (each arm 25)
50 KB Snatch (each arm 25)
50 Burpee Pull up
50 Toes to bar
50 Push up Dumbbell row (each arm 25)
1000 m row
--------------------------------------------------------
WOD 21.02.2016 (Stephan)
50 Muscleups
Inklusive Warmup und Skillplay am Ende. 30 min.
--------------------------------------------------------
WOD 21.02.2016 (Thomas)
21,24 km Run
--------------------------------------------------------
WOD 21.02.2016 (Tom)
14,13 km Run
--------------------------------------------------------
WOD 20.02.2016 (Stephan)
Freeletics
2 x Triton (standard)
10 Runden
7 HS Pushups
30 sec. Rest
15 Pullups
30 sec.Rest
20 Pushups
60 sec. Rest
(afap 29:52)
--------------------------------------------------------
WOD 18.02.2016 (Tom)
1500 m row
The Bear Complex
Without stopping or dropping the bar, complete the following sequence, seven times:
Power Clean;Front Squat;Push Press (have bar land behind head, in rear-rack position);Back Squat;Push-Press (have bar land on chest, in front-rack position).
Once you've completed the sequence seven times consecutively without stopping, drop the bar. Add weight, attempt another sequence of 7. Repeat for a total of five rounds.
+
40 Decline Push up
15 One Arm Russian Swing left
15 One Arm Russian Swing right
15 American Swing
10 Barbell Biceps curl
20 Barbell Shrugs
15 Side bends left
15 Side bends right
Planke max.
--------------------------------------------------------
WOD 18.02.2016 (Thomas)
13,11 km Run
incl. Intervall 8 x 3 min Sprints
20 min Auslaufen
--------------------------------------------------------
WOD 17.02.2016 (Christoph)
Rad 7 min
5 Rounds
10 Row
10 Butterfly
10 Shrugs
10 Hammer curls
10 Arm Rotation
10 Burpees
10 Core
Rad 7 min
--------------------------------------------------------
WOD 16.02.2016 (Steffen)
3 Runden 11 Stationen
45sec / 30sec
Hangeln
weighted Crunches
Bizeps curls
Dips
Climbers
KB Swing
KB pull
Sandbag Burpees with Sandbag Press
Squats (Rope)
Double arm waves
Deadlift
--------------------------------------------------------
WOD 16.02.2016 (Tom)
1000 m row
3 Rounds
20 T-bar row
20 Landmine Trunk Twist
500 m row
20 Landmine Front Squat
20 One Arm Landmine Press
500 m row
20 One Arm Landmine Floor Press
20 Landmine Lunges & Press
500 m row
1 min Rest
--------------------------------------------------------
WOD 15.02.2016 (Christoph)
1000 m row
5 Rounds
10 Overhead Squat
10 Push up
10 SDHP
10 Butterfly
10 Cable Triceps press
+ 1000 m row
--------------------------------------------------------
WOD 14.02.2016 (Thomas)
21,3 km Run
--------------------------------------------------------
WOD 14.02.2016 (Stephan)
Artemis (strength)
50 Burpee Squats Jumps
50 Muscleups
100 OH Pushups
150 Pistol Squats
50 Burpee Squat Jumps
(afap 39:19)
--------------------------------------------------------
WOD 13.02.2016 (Martin)
21 km Run
--------------------------------------------------------
WOD 12.02.2016 (Steffen)
Tabata 6 Runden
Pull up
Dips
Push ups
KB Swing
Crunches
Decline Push up / Ring crunch
Rudern ins Seil
Push press
Tabata 1 Runde
Diverse Bauchübungen
--------------------------------------------------------
WOD 11.02.2016 (Franzi)
15 min Crossrampe
3x 8 min Tabata 20/10
Overhead squats, barbell
Bench press, barbell
Reverse Butterfly, dumbbell
Deadlift, barbell
weighted Situps / weighted Situps, oblique abdominal muscles
Pushups
Bizeps curl
Shoulder press, dumbbell or barbell
--------------------------------------------------------
WOD 11.02.2016 (Christoph, Tom)
5 Rounds
"the hungry hundert"
10 Hang Squat Cleans (Barbell)
10 SDHP (Barbell)
10 Shrugs (Dumbbell)
10 Lunges pass under (KB)
10 reverse Shrugs (Dipstation)
10 Chin ups
10 one arm KB Step ups
10 Hammercurls
10 Burpee
10 Arm Rotation (KB)
Speed Bike (Roundtime 100 reps)
no rest
--------------------------------------------------------
WOD 10.02.2016 (Steffen)
3 runden / 10 Stationen
45sec / 30sec
Hangeln
Reifenspringen in / out
Kniebeuge mit LH
Box Jump
Bauch
Push up
Push up im Seil
Kniebeuge am Seil
Rudern / Reverse Fly im Seil
Bizepscurls
--------------------------------------------------------
WOD 09.02.2016 (Christoph, Tom)
1000 m row
50 Pull up
500 m row
50 Push up
500 m row
50 Shoulder press
500 m row
50 Knee to chest
500 m row
50 Cable Crunch
500 m row
50 Triceps press
500 m row
--------------------------------------------------------
WOD 07.02.2016 (Franzi, Steffen, Thomas, Christoph, Tom)
5.3 km Run
3 x 12 min Tabata 20/10
Station 1. Wall Ball
Station 2. Tire Flip
Station 3. Double Arm Waves
Station 4. Bar / Ring (1)
Station 5. Bar / Ring (2)
Station 6. Dip / Barrel
Station 7. Kettlebell
Station 8. Barbell / Log
3.1 km Run
--------------------------------------------------------
WOD 05.02.2016 (Tom)
2000 m row
50 Situps
500 m row
40 Situps
400 m row
30 Situps
300 m row
20 Situps
200 m row
10 Situps
100 m row
2min rest
2000 m row
--------------------------------------------------------
WOD 03.02.2016 (Tom)
8.95 km Run
warm up
3 x
10 Ring Push up
10 Ring Row
no rest
3 Rounds
10 Standing Row to Face (Cable-rope)
10 Push Press (Barbell)
10 Shoulder Press left (Dumbbell)
10 Shoulder Press right (Dumbbell)
10 Front Hold (weight plate)
10 Shrugs (Barbell)
10 revers Shrugs
1 min Rest
1 Round Tabata Planke
1 Round Tabata KB Snatch l/r (yellow)
--------------------------------------------------------
WOD 02.02.2016 (Steffen)
3 runden / 9 Stationen
45sec power, 30sec Pause
Burpees (Liegestütz auf LH, anschließend LH Schulterdrücken )
Boxen mit G ewichten am S ack
Burpees am Reifen, Sprung in den Reifen und zurück
Kniebeugen am Seil, mit Reverse Fly am Ende der Bewegung
Rückenziehen einarmig ins Seil
Double arm w ave
Bizeps curls LH
Beinheben an Stange hängend
Dips
--------------------------------------------------------
WOD 31.01.2016 (Tom, Basti)
1500 m row (Concept 2)
50 KB Thruster
50 Decline Push up
50 Chin up
50 Ring Skill Play
50 Russian Swing
50 Ring Crunch
1000 m row (Concept 2)
--------------------------------------------------------
WOD 31.01.2016 (Thomas)
21,54 km Run
--------------------------------------------------------
WOD 30.01.2016 (Franzi)
14 km Run
--------------------------------------------------------
WOD 30.01.2016 (Steffen)
40sec power, 20sec Pause
5 runden
Bizepscurls Langhantel
Trizepsdrücken am Zuggerät
KB Swing
Bizepscurls ins Seil
Dips
KB pull
--------------------------------------------------------
WOD 28.01.2016 (Tom)
6.4 km City Run
EMOM 20 min
(every minute on the minute)
10 Cable biceps curl
10 Cable triceps press
20 min Speed Bike
--------------------------------------------------------
WOD 27.01.2016 (Martin, Stephan)
6 Runden Tabata 20/10
1. Benchpress
2. Cruzifix PU hold
3. Tiger Bend Pushups
4. Tucked Front Lever hold
5. Burpees
6. Front Support lean hold
7. Hammer Curls
8. TRX Trizeps Press
3 Rounds Ring Dips Max.
--------------------------------------------------------
WOD 26.01.2016 (Tom)
Linda "3 Bars of Death"
Reps 10-9-8-7-6-5-4-3-2-1
Deadlift
Bench Press
Power Clean
--------------------------------------------------------
WOD 25.01.2016 (Martin, Stephan)
6 Runden Tabata 20/10
1. Deadlifts
2. Tuck Planche on Floor
3. Reverse Rows
4. Side Plank left
5. Bent over Rows
6. Side Plank right
7. Romain Deadlifts
8. L-Sit on Floor
3 Rounds Pullups max
--------------------------------------------------------
WOD 24.01.2016 (Martin, David, Stephan)
12,99 km Run
--------------------------------------------------------
WOD 24.01.2016 (Dominik, Tom)
One Kettlebell Wod (16 kg)
5 rounds
10 reps left / 10 reps right
squat rack hold
clean & press (no snatch!)
lunge & pass under
deadlift
side bends
bent over row
russian swing
high pull
arm rotation
2 min rest
+ 10 min Iron Arms
--------------------------------------------------------
WOD 23.01.2016 (Tom)
8 Rounds Tabata
Chin ups
Dips
Sumo Back Squat Barbell
French Press Barbell
Lunges Barbell
Bicepscurl Barbell
Shrugs Dumbbell
revers Shrugs
45 sec rest
+ 50 Cable Crunch
+ 50 Hanging Knee lifts
--------------------------------------------------------
WOD 22.01.2016 (Stephan, Martin)
7 Runden Tabata
1. Backsquats
2. Plank
3. HS Pushups
4. Backlunges
5. Hollow Body hold
6. Pistol Squats
7. Reverse Hollow Body
8. Shoulder Press KH
--------------------------------------------------------
WOD 21.01.2016 (Tom)
21 - 15 - 9
Pull up
Clean & Press (strict)
Ring Skill Play
Ring Dips
Ring Row (overhand grip)
2 min Rest
--------------------------------------------------------
WOD 20.01.2016 (Tom)
30 min Speed Bike
6 Rounds
6 Frontsquat Barbell
6 one arm Kettlebell Squat left Rack hold
6 one arm Kettlebell Squat right Rack hold
6/6 Lunges Bodyweight
30 sec Rest
15 min Speed Bike
--------------------------------------------------------
WOD 17.01.2016 (Thomas)
15,3 km Run
--------------------------------------------------------
WOD 16.01.2016 (Steffen)
Warm up
5 Runden
10 Decline push ups
10 Latziehen
AMRAP 20 Minuten
10 x Shoulder press (im Sitzen)
10 x Seitheben im Sitzen
10 x High pull
10 x Reverse Fly ins Seil (beidarmig)
--------------------------------------------------------
WOD 16.01.2016 (Tom)
"The POWER 5"
- 16 kg Kettlebell
- alle 5 Übungen am Stück, mit je 5 Wdh pro Arm
- 10 Runden auf Zeit oder 25 min AMRAP
• KB Swing (Russian Var.)
• KB Snatch
• KB Clean
• KB Squat (Rack hold)
• KB Press
--------------------------------------------------------
WOD 15.01.2016 (Tom)
10 Nacherschöpfungssätze
12 Bench Press
6 Push up
--------------------------------------------------------
WOD 14.01.2016 (Tom)
3 Rounds
Goblet Squat
18 kg 10 x
16 kg 12 x
14 kg 14 x
12 kg 16 x
10 kg 18 x
1 min Rest
+ 50 Situps
+ 10 min "Iron Arms "--------------------------------------------------------
WOD 10.01.2016 (Franzi, Tom)
Pyramid and Round Wod
Pyramid
- Bench Press, Barbell (+Chain)
- Cable Row, wide grip
- Shoulder Press, Barbell (+Chain)
***********
3 Round
Repeats: woman 8, men 12
Ring Skill Play, l/r
One arm Superman on Rings, l/r
OHS, one arm Kettlebell, l/r
Squat, one arm Kettlebell, Rack hold, l/r
Zercher Squat
Dips
Cable biceps curl
Hanging knee lifts
1 min Rest
--------------------------------------------------------
WOD 10.01.2016 (Thomas)
14,28 km Run
--------------------------------------------------------
WOD 09.01.2016 (Franzi)
13,6 km Run
--------------------------------------------------------
WOD 08.01.2016 (Tom)
AMRAP 20 min
10 Deficit Deadlift, Barbell
10 Double KB Lunges
--------------------------------------------------------
WOD 06.01.2016 (Franzi, Tom)
H3K - Round - WOD
5 Rounds
5 Toes to bar
10 Pull up
15 Decline Push up
20 Overhead Squats
25 Clean & Press
30 KB Swing
1 min Rest
***********
3 Rounds
10 Cable Crunch stehend
10 Beinheben hängend
10 Situps
10 Planke mit Rotation
10 Seitdrehen im Stehen
10 Cable Crunch kniend
10 Knieheben hängend
10 Dragonflag ohne halten
20 sec Planke
no Rest
**********
+ 10 min "Iron Arms"
--------------------------------------------------------
WOD 05.01.16 (Steffen)
3 runden 40/20 ohne Pause
7 Stationen
Push press
Dips
Burpees
Bizeps curls
Push ups weit / schmal im Wechsel
Rücken ziehen / hintere schulter ins Seil
Push ups / crunch im Seil
plus 1 Runde diverse Bauchübungen
--------------------------------------------------------
WOD 05.01.16 (Stephan)
50 Runden
10 Handstand Pushups
10 Deadlifts @ BW (76kg)
--------------------------------------------------------
WOD 04.01.16 (Christoph)
Übungen jeweils mit 3 Sätzen!!!
1. Butterfly
80 kg 8 x
2. Bench Press, Barbell
30 kg, 15 x
3. Crossing Cable Flys
30 kg, 12 x
4. Seated Calf Raises
30 kg, 20 - 15 - 12
5. wide grip Pull up
with support 12 x
6. Shrugs
70 kg, 20 x
7. Barbell Push press
30 kg, 12 x
+
15 - 12 - 10
Abdominal hip thrust
Crunch-machine
Ball crunch Rotation
--------------------------------------------------------
WOD 03.01.16 (Steffen)
1. Set 21 repeats
2. Set 16 repeats
3. Set 12 repeats
4. Set 9 repeats
5. Set 7 repeats
6. Set. bis Muskelversagen
Set:
Dumbbell Bench Press
Dip
Chin up am zuggerät
Bizep curls
Push press
anschließend ~3km laufen
--------------------------------------------------------
WOD 03.01.16 (Tom)
Numbers Wod
21 - 15 - 12 - 9 - 5
1. Set 21 repeats
2. Set 15 repeats
3. Set 12 repeats
4. Set 9 repeats
5. Set 5 repeats
Set:
Dumbbell Bench Press
Cable Row
Barbell Push Press
Chin up
Dip
--------------------------------------------------------
WOD 02.01.16 (Tom)
Leg Cardio
8 Rounds Tabata
30 sec Rest
Bodyweight + weight Vest
Squats/Sumo Squats
Lunges
Step-ups
Standing calf raises
Squats/Sumo Squats
Lunges
Step-ups
Standing calf raises
--------------------------------------------------------