click on the photo (index) to see the personal plan of a team member
Workout - Videos, watch here: TRAINING
Workout of the day *2017*
(summary)
*
WOD 31.12.2017 (Claudi, Sarah, Thomas, Tom)
10 km Silvesterlauf Magdeburg
-----------------------------------
WOD 28.12.2017 (Christoph, Thomas, Tom)
15 min warm up
5 Sets Altern. DB Curls
3 Sets BB Curls Dropsets
3 Sets altern. HAMMER Curls
3 Sets BB Drag Curls
3 Sets KB Hammer Curl
5 Sets KB Triceps O/H Press
3 Sets Triceps Punch Out
3 Sets Triceps Rack Press
3 Sets DB Shoulder Press Dropset
3 Face Pull Dropsets
3x 21s Cable Biceps SZ Curl
3x 21s Cable Triceps Push Down
-----------------------------------
WOD 28.12.2017 (Claudi)
*** BACK- WORKOUT ***
---- 4 Rounds ----
---- 8-12 reps. ----
• Lat Pull Down
• Standing Cable Row
• Seated Pulley Row
• Straight Arm Lat Pull Down
• Hyperextensions
• Sit-ups
• Cannonball Shotgun Row
-----------------------------------
WOD 26.12.2017 (Claudi)
Warm up
1500m row
5 ROUNDS
10 Push Up
10 DB Deadlift/ Shoulder press
10 Arnold Curls
10 DB Shrugs
10 DB Overhead Triceps press
-----------------------------------
WOD 26.12.2017 (Basti)
*Warm-up*
• 100 cal row
• 10min mobility
*Workout*
„Ivan the terrible“
50-40-30-20-10
• Lunges
• Push-ups
• Sit-ups
• 90 sec Jump rope vor jedem Satz
-----------------------------------
WOD 26.12.2017 (Tom)
15 min warmup
Strength:
5 Sets, 8 - 10 Reps, 120 sec Rest
BB BENT OVER ROW
5 Sets, 8 - 10Reps, 120 sec Rest
DB SEATED LOW ROW
5 Sets, 8 - 10 Reps, 120 sec Rest
T-BAR ROW
5 Sets, 8 - 10 Reps, 120 sec Rest
V-GRIP LAT PULL-DOWN
5 Sets, 8 - 10 Reps, 120 sec Rest
BB SHRUGS
-----------------------------------
WOD 24.12.2017 (Tom)
15, 3 km Run
--------------------------------------
WOD 24.12.2017 (Basti)
*Warm-up*
• 50 DU
• 25 Cal row
• 15 T2B
• 10 Push-ups
• 5 Front squats (empty bar)
*Strength*
3x5 reps Front squats
3-4 warm-up sets
*Workout*
„12 days of christmas“
1 Thruster
2 Push Press
3 Hang power clean
4 deadlift
5 burpees
6 pull-ups
7 squats
8 K2E
9 KB swings
10 hand release Push-ups
11 OHS
12 power snatch
---------------------------------------
WOD 24.12.2017 (Claudi)
3 ROUNDS, 8 reps.
• Bizeps Curl BB
• Preacher Curl DB
• Face Pull
• Wide Grip Cable Curl
• Seated DB Bizeps Curl
• Tricep Cable Push Down
• Bench Pull Over
• Wide Grip Lat Pull Down
--------------------------------------
WOD 22.12.2017 (Basti)
2k row
3 RDS
• 5 strict HSPU
• 5 strict pull-ups
• 10 seated KB Press (each arm)
• 10 KB bent over row (each arm)
1k row
3 RDS
• 5 strict HSPU
• 5 strict pull-ups
• 10 seated KB Press (each arm)
• 10 KB bent over row (each arm)
2k row
------------------------------------------------
WOD 20.12.2017 (Basti)
*Warm-up*
• 50 Double unders
• 25 Air squats
• 12 power cleans (empty bar)
• 6 Push-ups
• 3 Wall climbs
- 1 min rest
500m row
*Strength*
4x5 reps power cleans
*Workout*
Buy in: 30 Thrusters
Then 8 min AMRAP
• 21 Push-ups
• 15 Deadlifts
• 9 T2B
- 5 min rest
Buy in: 800m run
Then 8 min AMRAP
• 50 Air squats
• 30 Ring rows
• 20 burpees
------------------------------------------------
WOD 20.12.2017 (Thomas, Tom)
6,5 km incl. div, exercises
YouTube Link:
------------------------------------------------
WOD 20.12.2017 (Claudi)
DUMBELL- WORKOUT
3 Sets, 15 reps.
•CHEST PRESS
•CHEST FLY
•ALTERNATING CURL
•HAMMER CURL
•SHOULDER PRESS
•SIDE LAT RAISE
•TRICEPS KICKBACK
•OVERHEAD PRESS
•ONE ARM ROW (each side)
•ISO ROW
•ALTERNATING LUNGES (each side)
•GOBLET SQUAT
------------------------------------------------
WOD 18.12.2017 (Basti)
*Warm-up*
4 RDS
• 200m run
• 10 KB swings
• 8 Front squats (empty bar)
For time
50 Abmat sit-ups
*Strength*
5x5 reps Front squat
(4 warm-up sets)
*Workout*
5 RDS je 4 min
• 30 Air squats
• 20 cal row
• 7 clean & jerk
------------------------------------------------
WOD 18.12.2017 (Claudi)
11,75km RUN
YouTube Link:
15 PUSH UPS
15 SQUATS
10 LUNGES (each side)
15 BENCH DIPS
15 BOX JUMPS
10 STEP UPS (each side)
10 BURPEE JUMP OVER
10 HANGING KNEE TO CHEST
------------------------------------------------
WOD 18.12.2017 (Franzi)
20 min bicycle warm up
3 min rest
20-15-10-5
● Ab prone plank on stability ball
● KB bent over row
● reverse hip raise on stability ball
● DB shoulder side raises
● hamstring curls on stability ball
● decline push- ups on stability ball
● lying leg raises into hip raise
● KB pull- over on stability ball
● KB biceps curls
● KB skull crushers
3 min rest
● 30 lying hip abductor left with elastic band
● 30 lying hip abductor right with elastic band
● 30 leg extension left with elastic band
● 30 leg extension right with elastic band
● 30 KB swing
------------------------------------------------
WOD 17.12.2017 (Tom)
7,7 km incl. div, exercises
YouTube Link:
Wintertraining im Schnee, 2017, Harz
------------------------------------------------
WOD 17.12.2017 (Claudi)
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 Shoulder Press
Chin up / Hammer Grip Pull up
Dip
------------------------------------------------
WOD 16.12.2017 (Basti)
*Warm-up*
4 RDS
• 250m row
• 8 strict press (empty bar)
• 8 hand release push-ups
*Strength*
3x5 reps strict press
*Workout*
30min AMRAP
• 3 HSPU
• 6 Ring dips
• 9 Push-ups
• 12 deadlifts
• 24 DU
------------------------------------------------
WOD 16.12.2017 (Franzi)
5-10-15-20-15-10-5
•elastic band lat pulldown
•dips
•elastic band row
•push-ups
3 min rest
20-15-10-5
•KB swing left
•KB swing right
•KB snatch left
•KB snatch right
•KB row left
•KB row right
•KB shrug left
•KB shrug right
•KB floor press left
•KB floor press right
5 min rest
21/15/9
•supermans
•KB good mornings
•V-ups
------------------------------------------------
WOD 13.12.2017 (Basti)
*Warm-up*
3 RDS
• 200m run
• 10 squat jumps
• 2 wall climbs
2 RDS
• 5 Deadlifts
• 5 Power cleans (empty bar)
*Strength*
5x3 reps power cleans
*Workout*
„CINDY“
20min AMRAP
• 5 pull-ups
• 10 push-ups
• 15 squats
------------------------------------------------
WOD 13.12.2017 (Claudi)
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
----------------------------------------
WOD 11.12.2017 (Claudi)
***BACK-CHEST-ABS***
15 min intensiv warm up
3x superset, 15 reps, 120 sec rest
RING ROW
(DECLINE) PUSHUP
5x superset, 5 – 8 reps, 120 sec rest
WIDE HAMMER GRIP LAT PULL-DOWN
INCLINE BENCH PRESS, BB
5x superset, 5 – 8 reps, 120 sec rest
WIDE GRIP SEATED PULLEY ROW
BENCH PRESS, BB
3x superset, max. reps, 120 sec rest
CRUSH GRIP T-BAR ROW
CABLE CROSS
5x triset, max. reps, 180 sec rest
HANGING LEG RAISES
KNEELING CABLE CRUNCH
LANDMINE TWIST
------------------------------------------------
WOD 10.12.2017 (Tom)
YouTube Link:
erstes Training nach Getting Tough 2017
10 km incl. many exercises
------------------------------------------------
WOD 10.12.2017 (Basti)
10 RDS
30 sec work/ 30 sec rest
• K2E
• Ring dips
• Deadlift (BW)
• HSPU
------------------------------------------------
WOD 06.12.2017 (Basti)
*Warm-up*
4 RDS
• 250m row
• 9 Air squats
• 6 Knee raises
• 3 Push-ups
*Strength*
5 RDS of complex
• power clean
• Hang power clean
• Hang squat clean
• jerk
*Workout*
50-40-30-20-10
• Cal row
• KB Swing (American)
• Abmat sit-ups
------------------------------------------------
WOD 02.12.2017 (Tom)
YouTube Link:
------------------------------------------------
WOD 01.12.2017 (Tom)
YouTube Link:
------------------------------------------------
WOD 29.11.2017 (Basti)
*Warm up *
4 RDS
• 9 KB swings
• 6 burpees
• 3 clean&jerk (empty bar)
*Strength*
5x5 strict Press
*MetCon*
3 RDS je 12 min time cap
• 250m row
• 15 thrusters
• 25 burpees
• 15 thrusters
• 250m row
------------------------------------------------
WOD 27.11.2017 (Basti)
*Part A *
3k row
*Part B *
„The Chief is Dead“
5 RDS
4 min AMRAP
• 3 power cleans
• 6 push-ups
• 9 air squats
• 12 deadlift
• 1 min rest
*Part C*
3k run
------------------------------------------------
WOD 27.11.2017 (Basti)
*Part A *
3k row
*Part B *
„The Chief is Dead“
5 RDS
4 min AMRAP
• 3 power cleans
• 6 push-ups
• 9 air squats
• 12 deadlift
• 1 min rest
*Part C*
3k run
------------------------------------------------
WOD 24.11.2017 (Tom)
YouTube Link:
5 km slow jog incl. exercises for free
------------------------------------------------
WOD 24.11.2017 (Basti)
„BARBARA“
5 RDS
• 20 pull-ups
• 30 push-ups
• 40 sit-ups
• 50 squats
• 3 min rest
------------------------------------------------
WOD 21 .11.2017 (Franzi)
Shoulder/ Back
Warm up: 20 min bicycle
Set 1: 6x12
-Shoulder side raises, DB
-Svend press, plate
Set 2: 6x12
-Rope upright row
-Rope face pulls
Set 3: 4x12
-Rope bizeps curls
-Rope trizeps push down
Set 4: 4x12
-Lieing leg raise to hip raise, BW
-Rear delt fly, DB
------------------------------------------------
WOD 20.11.2017 (Basti)
*The Don*
• 66 deadlifts
• 66 box jumps
• 66 KB swings
• 66 K2E
• 66 sit-ups
• 66 pull-ups
• 66 thrusters
• 66 wall-balls
• 66 burpees
• 66 DU
------------------------------------------------
WOD 20.11.2017 (Tom)
30 min outdoor exercises for free
------------------------------------------------
WOD 19.11.2017 (Franzi)
Booty/ Abs
Warm up: 20 min bicycle
Set 1:
-4x20 Hanging leg raises, BW
-4x12 Back extension, DB
Set 2:
-4x15 Seated cable deadlift
-4x20 Reverse hip raises, BW
Set 3: 4x15
-Lieing leg raise to hip raise, BW
-Glute abductor on machine
Set 4: 6x12
-Leg extension on machine
-Adductor on machine
------------------------------------------------
WOD 19.11.2017 (Claudi)
***BACK-ABS***
15 min intensiv warm up
5x singleset
max reps, 60 sec rest
PULL- UP
5x superset
5 – 8 reps, 90 sec rest
STRAIGHT ARM BENCH PULL-OVER DB
5x superset
5 – 8 reps, 90 sec rest
CLOSE V-GRIP PULLEY ROW, CABLE
5x superset
5 – 8 reps, 120 sec rest
PENDLAY ROW, BB
5x superset
5 – 8. reps, 120 sec rest
LAT PULL- DOWN
5x triset,
max. reps, 180 sec rest
HANGING LEG RAISES
KNEELING CABLE CRUNCH
BICYCLE CRUNCH
------------------------------------------------
WOD 18.11.2017 (Thomas, Tom)
50. Harzlauf Thale
6 km
------------------------------------------------
WOD 18.11.2017 (Basti)
3k row
3k run
10 RDS
• 3 HSPU
• 6 C2B pull-ups
• 9 hand release push-ups
• 12 thrusters
------------------------------------------------
WOD 18.11.2017 (Franzi)
Rücken/ Brust
Warm up: 20 min bicycle
Set 1: 4x12
-Cable lat pulldown
-cable cross
Set 2: 4x12
-Row on machine
-Wide grip lat pulldown, machine
Set 3: 4x12
-Rope serratus lat pulldown
-Butterfly on machine, straight arms
Set 4: 4x10
-Incline chin ups, BW
-Bench press, smith machine/ or push ups, BW
------------------------------------------------
WOD 15.11.2017 (Basti)
*Part A*
• 21 power cleans
• 21 front squats
• 21 push presses
• 2 min rest
• 15 power cleans
• 15 front squats
• 15 push presses
• 2 min rest
• 9 power cleans
• 9 front squats
• 9 push presses
• 2 min rest
• 6 power cleans
• 6 front squats
• 6 push presses
(Steigendes Gewicht je Runde)
*Part B*
12 min AMRAP
• 3 cal row
• 3 burpee Box jumps overs
• 6 cal row
• 6 burpee Box jumps overs
• 9 cal row
• 9 burpee Box jumps overs
• ...
------------------------------------------------
WOD 15.11.2017 (Claudi)
***LEGS***
Warm up
•1000m ROW
•empty bar
•bear crawl
•side lunges
5x 10- 12 reps.
BB DEADLIFT
90 sec. REST
5x 10- 12 reps.
BB BACK SQUATS
90 sec. REST
4x 8- 10 reps.
BB HIP THRUSTS
90 sec. REST
4x 10- 12 reps.
BB FRONT SQUATS
90 sec. REST
4x 12- 15 reps.
BB STEP UPS
90 sec. REST
2x 50 reps.
LEG EXTENSIONS
120 sec. REST
2x 50 reps.
HAMSTRING CURL
120 sec. REST
3x 10- 12 reps.
CABLE PULL TROUGH
60 sec. REST
3x 10- 12 reps.
CABLE KICK BACK
60 sec. REST
CALF FOR FREE
------------------------------------------------
WOD 15.11.2017 (Tom)
YouTube Link:
14,2 km RUN
Water and Outdoor Wod for free
-----------------------------------------------
WOD 14.11.2017 (Christoph)
3x singleset, 15 reps
CLOSE-GRIP BB BENCH PRESS
60 sec rest
3x singleset, 15 reps
SPIDER CURL
60 sec rest
2x dropset, 8 reps
ONE ARM TRICEP EXTENSION
90 sec rest
2x dropset, 8 reps
ALTERNATE INCLINE DB CURL
90 sec rest
5x superset 10 reps
M Pushup
Hammer CURL
60 sec rest
3x singleset
"21s"BB CURL
120 sec rest
------------------------------------------------
WOD 14.11.2017 (Claudi)
***ARMS-ROUTINE***
Warm up:
empty bar / body tube
3x singleset, 15 reps
CLOSE-GRIP BB BENCH PRESS
60 sec rest
3x singleset, 15 reps
SPIDER CURL
60 sec rest
2x dropset, 8 reps
CABLE ONE ARM TRICEP EXTENSION
90 sec rest
2x dropset, 8 reps
ALTERNATE INCLINE DB CURL
90 sec rest
5x superset 10 reps
BENCH DIPS
DRAG CURL
60 sec rest
3x singleset
"21s" SZ CABLE CURL
120 sec rest
3x singleset
"21s" TRICEPS ROPE PRESS
120 sec rest
"IRON ARMS" TO FAILURE
-----------------------------------------------------
WOD 13.11.2017 (Basti)
21-15-9
• back squat
• T2B
3 min Rest
21-15-9
• push Press
• Ring dips
3 min Rest
21-15-9
• OVHS
• Deadlift
3 min Rest
21-15-9
• KB swing
• pull-ups
------------------------------------------------
WOD 12.11.2017 (Tom)
YouTube Link:
Getting Tough Outdoor Training
8,5 km RUN
Water and Outdoor Wod for free
------------------------------------------------
WOD 10.11.2017 (Tom)
7,7 km RUN
50 Water Push-ups
25 Water Squats
many Stair Jumps
many Pull-ups
many Gorilla Rows
------------------------------------------------
WOD 09.11.2017 (Basti)
„JENKINS Single“
60min AMRAP
• 50 Burpees
• 400m run
• 50 KB Swings
• 400m run
• 50 pull-ups
• 400m run
• 50 Push-ups
• 400m run
------------------------------------------------
WOD 09.11.2017 (Claudi)
***SHOULDER ROUTINE***
Warm up:
20+ Reps DB Rear Fly
20+ Reps DB Lateral Raise
20+ Reps DB Front Raise
5x Superset
DB Press, Reps 8-12 (Failure)
Plate Raise to Failure (Dropset)
5x Superset
Bent over DB Lateral Raise, Reps 15-20 (Failure)
Face Pull, Reps 10-15 (Dropset)
5x Superset
BB Push Press, 8-10 Reps (Failure)
SZ Supinated Grip Front Raise, 8-10 Reps (Failure)
5x Gigaset
BB Shrugs, 8-10 Reps (Failure)
DB Shrugs, 6-8 Reps (Failure)
Reverse Shrugs Dip Holm to Failure
-----------------------------------------------------
WOD 08.11.2017 (Tom)
***SHOULDER ROUTINE***
Warm up:
20+ Reps DB Rear Fly
20+ Reps DB Lateral Raise
20+ Reps DB Front Raise
5x Superset
DB Press, Reps 8-12 (Failure)
Plate Raise to Failure (Dropset)
5x Superset
Bent over DB Lateral Raise, Reps 15-20 (Failure)
Face Pull, Reps 10-15 (Dropset)
5x Superset
BB Push Press, 8-10 Reps (Failure)
SZ Supinated Grip Front Raise, 8-10 Reps (Failure)
5x Gigaset
BB Shrugs, 8-10 Reps (Failure)
DB Shrugs, 6-8 Reps (Failure)
Reverse Shrugs Dip Holm to Failure
-----------------------------------------------------
WOD 06.11.2017 (Basti)
10 RDS
• 3 Deadlift (Heavy)
• 6 bar facing burpees
• 9 T2B
• 12 KB Swing
• 24 DU
------------------------------------------------
WOD 05.11.2017 (Claudi, Tom)
Legend of Cross
27+ km, 900+ hm
YouTube Link:
------------------------------------------------
WOD 02.11.2017 (Basti)
*Part A*
Every 3 min for 8 RDS
• 250m row
• 5 Deficit HSPU
*Part B*
10min AMRAP
• 10 Deadlifts
• 10 Push-ups
5 min rest
10min AMRAP
• 10 pull-ups
• 10 K2E
------------------------------------------------
WOD 22.10.2017 (Basti)
• 1,6 km run
• 48 KB swings
• 48 Goblet squats
• 800 m run
• 36 KB swings
• 36 Goblet squats
• 400 m run
• 24 KB swings
• 24 Goblet squats
------------------------------------------------
WOD 21 .10.2017 (Tom)
Wurmberg Challenge
22,3 km, 900 hm
YouTube Link:
Wurmberg Challenge Braunlage 2017
------------------------------------------------
WOD 21.10.2017 (Basti)
45 min AMRAP
• 500m row
• 400m run
• 3 rounds of CINDY
(1 rounds CINDY = 5 pull-ups, 10 push-ups, 15 air squats)
------------------------------------------------
WOD 18.10.2017 (Basti)
10 min EMOM
• 5 strict pull-ups
• 5 ring dips
30 min AMRAP
• 30 cal row
• 20 push-ups
• 10 power cleans
------------------------------------------------
WOD 17.10.2017 (Claudi)
Warm-up:
5 RDS
5 JUMPING JACKS
5 PLANK JACKS
5 INCH WORMS
5 SUMO SQUATS
5 PUSH-UPS
MetCon:
7 RDS
7 WALL BALLS
7 DECLINE PUSH-UPS
7 KB TATERS
7 CHIN-UPS
7 TIRE FLIPS
7 BURPEES
7 K2E
-------------------------------------------------
WOD 15.10.2017 (Claudi)
14,3 km Run
-------------------------------------------------
WOD 14.10.2017 (Tom)
Harz - Gebirgslauf Wernigerode
Halbmarathon
-------------------------------------------------
WOD 11 .10.2017 (Claudi, Tom)
5-10-15-20-15-10-5
. Pull-up
. Bar Dips
. Ring row
. Push-ups
3 min rest
20 - 15 - 10 - 5 reps
. KB swing left
. KB swing right
. KB snatch left
. KB snatch right
. KB row left
. KB row right
. KB shrug left
. KB shrug right
. KB floor press left
. KB floor press right
5 min rest
5 RDS
Cannonball Hold max.
1 min rest
Fatbar Hold max.
1 min rest
-------------------------------------------------
WOD 08.10.2017 (Tom, Gabriel)
90 min Functional Training
-------------------------------------------------
WOD 06.10.2017 (Tom)
10+ km run incl. squats, lunges, push-ups and so on
-------------------------------------------------
WOD 04.10.2017 (Tom)
*upper body*
15 min intensive warm up
3x superset, max. reps, 120 sec rest
PULL-UP Var.
PUSH-UP Var.
5x superset, 5 - 8 reps, 120 sec rest
HAMMER GRIP LAT PULL-DOWN
INCLINE BENCH PRESS, DB
5x superset, 5 - 8 reps, 120 sec rest
V-GRIP SEATED PULLEY ROW
BENCH PRESS, DB
5x singleset, 120 sec rest
LANDMINE TWIST +
-------------------------------------------------
WOD 03.10.2017 (Basti)
3k row
10-9-8-7-6-5-4-3-2-1
• Chin-ups
• HSPU
• squat cleans
3k run
-------------------------------------------------
WOD 01 .10.2017 (Franzi)
Warm up slow bicycle 15 min
SHOULDER & ARMS & BACK
Set 1: 4x15
• plate svend press
• DB rear delt fly
Set 2: 4x15
• shoulder side raises
• shoulder front raises
Set 3: 3x10
• cable bizeps curls ( half + full raises)
• cable trizeps push down
Set 4: 3x10
• kneeling cable face pulls
• seated low row
-------------------------------------------------
WOD 30.09.2017 (Claudi, Micha, Christoph, Tom)
Spartan Race Sprint / Super Berlin Finowfurt
YouTube Link:
-------------------------------------------------
WOD 30.09.2017 (Basti)
12min AMRAP
2-4-6-8-10-12-...
• Deadlift
• HSPU
5min Rest
12min AMRAP
2-4-6-8-10-12-...
• Cleans
• Pistols
-------------------------------------------------
WOD 29.09.2017 (Franzi)
Warm up 15 min slow bicycle
FULLBODY
Set 1: 3x20
• kneeling glute squat
• hanging leg twists
Set 2: 3x10
• DB back extension
• hanging leg raises
Set 3: 3x10
• seated militäry press on smith Maschine
• hammergrip lat pulldown
Set 4: 3x10
• reverse butterfly on machine
• DB lateral raises
Set 5:
• 3x15 leg extension on machine
• 3x6 pull ups
-------------------------------------------------
WOD 29.09.2017 (Basti)
*Part A*
10 RDS
• 250m row
• 10 burpees over rower
*Part B*
5 RDS
• 5 Clean & jerk
• 10 back squats
*Part C*
5 RDS
• 1min plank
• 1min Handstand hold
-------------------------------------------------
WOD 26.09.2017 (Claudi)
"FABULOUS 50"
10 box jumps
10 push- ups
10 squats
10 sit- ups
10 burpees
5 Rounds for time
-------------------------------------------------
WOD 24.09.2017 (Basti)
3 RDS
• 30 Hang cleans
• 30 Front squats
• 30 Push Press
Every time you drop the bar perform 7 bar facing burpees
-------------------------------------------------
WOD 23.09.2017 (Franzi, Tom)
Spartan Beast Liberec Vesic Tschechien
YouTube Link:
-------------------------------------------------
WOD 21.09.2017 (Basti)
10k row (Slow)
30 min Mobility, foam rolling-------------------------------------------------
WOD 20.09.2017 (Claudi)
*THE HATEFUL EIGHT*
*8 RDS*
•8 Push- ups
•8 Skull Crusher SZ
•8 Hammer Curls DB
•8 Bent over Row BB
•8 Shoulder Press DB
•8 Chin- ups
•8 Kick Backs DB
•8 Bent over Raises DB
-------------------------------------------------
WOD 19.09.2017 (Basti)
*Part A*
8 min EMOM
• Hang Power Snatch + Power Snatch
8 min EMOM
• paused OHS (3sec) + OHS
*Part B*
10-20-30-40-50
• DB Snatch
• 15 Burpee Boxjumps overs after each round
-------------------------------------------------
WOD 18.09.2017 (Basti)
*Part A*
2 RDS
• KB suitcase carry (100m links/100m rechts)
• KB frontrack carry (100m links/100m rechts)
• KB waiters walk (100m links/100m rechts)
• KB bearhug carry (200m)
*Part B*
30min AMRAP
• 7 KB squat cleans
• 14 KB swings (American)
• 400m run
-------------------------------------------------
WOD 17.09.2017 (Micha, Franzi, Claudi, Tom)
SPARTAN WORKOUT TOUR Berlin
-------------------------------------------------
WOD 15.09.2017 (Christoph)
7 km run
4x8 pull ups
3x20 shrugs
12-10-10 shoulder press
2x 25m lunges
-------------------------------------------------
WOD 14.09.2017 (Claudi, Tom)
11 km Mountain-Trailrun
with weight cuffs, 350 hm
incl.
Pull-ups
Lunges
Burpees
Squats
Bear Crawls
-------------------------------------------------
WOD 13.09.2017 (Basti)
*Part A*
every 1:30 min / 8 RDS
• 5 strict weighted pull-ups
*Part B*
5 min AMRAP / 5 min rest
• buy in 50 cal row
• 12 deadlifts (70kg)
• 12 lateral Burpees
5 min AMRAP / 5 min rest
• buy in 35 cal row
• 9 deadlifts (85kg)
• 9 lateral Burpees
5 min AMRAP / 5 min rest
• buy in 20 cal row
• 6 deadlifts (100kg)
• 6 lateral Burpees
-------------------------------------------------
WOD 11.09.2017 (Basti)
*Part A*
8x5 Pause back squat
*Part B*
12min AMRAP
• 9 KB swings (American)
• 9 burpees
• 9 KB swings
• 9 box jumps
*Part C*
3 RDS (60sec work / 20sec rest)
• full plank
• elbow plank
• side plank links
• side plank rechts
-------------------------------------------------
WOD 10.09.2017 (Franzi, Claudi, Gabriel, Tom)
15 min warm up, mobility, agility together
MetCon:
5 Rds
*"HUNGRY HUNDRED"*
10 SANDBAG UP AND OVER SQUAT
10 ARCHER RING ROW
10 T2B / K2C
10 WALL BALL
10 ARCHER RING PUSH-UP
10 TIRE FLIP
10 AMERICAN KETTLEBELL SWING
10 RING CRUNCH
10 SHUFFLE PUSH-UP
10 BURPEE BARREL JUMP OVERS
Grip Strength:
Deadringer
Monkey Bar
-------------------------------------------------
WOD 09.09.2017 (Basti)
10 RDS
• 300m row
• 30sec break
EMOM 4 RDS
• 10 Push-ups
• 10 Abmat sit-ups
• 10 ring-row
• 10 Burpees
• 10 lunges
-------------------------------------------------
WOD 08.09.2017 (Tom)
3.8 km Run
1.5 km 17 kg Sandbag Carry upstairs downstairs and so on
20 burpee jump overs
20 Decline Push-up
3.7 km run
2.5 km 17 kg Sandbag Carry upstairs downstairs and so on
20 burpee jump overs
20 Decline Push-up
2.2 km run
-------------------------------------------------
WOD 08.09.2017 (Basti)
*Part A*
• 8x5 strict press
*Part B*
• 1000m row
• 20 bench Press (BW)
• 40 GHD sit-ups
• 750m row
• 15 bench Press (BW)
• 30 GHD sit-ups
• 500m row
• 10 bench Press (BW)
• 20 GHD sit-ups
*Part C*
15min jog recovery
-------------------------------------------------
WOD 06.09.2017 (Tom)
30 Pull-up
30 Knee to Elbow
30 Chin-up
30 Clean & Press
30 Shrugs
20 min Barrel Play
3 x Cannonball Hang max.
-------------------------------------------------
WOD 06.09.2017 (Basti)
*Part A*
• 2 min row - 20 S/min
• 2 min row - 23 S/min
• 2 min row - 26 S/min
• 2 min row - 23 S/min
• 2 min row - 20 S/min
(Ohne Pause)
*Part B*
8x5 back squats
*Part C*
Every 3 min for 24 min
• 3 deadlifts
• 6 bar facing burpees
• 9 pull-ups
• 12 Box jump
-------------------------------------------------
WOD 06.09.2017 (Claudi)
***BACK-CHEST-ABS***
15 min intensiv warm up
3x superset, 15 reps, 120 sec rest
RING ROW
(DECLINE) PUSHUP
5x superset, 5 – 8 reps, 120 sec rest
WIDE HAMMER GRIP LAT PULL-DOWN
INCLINE BENCH PRESS, BB
5x superset, 5 – 8 reps, 120 sec rest
WIDE GRIP SEATED PULLEY ROW
BENCH PRESS, BB
3x superset, max. reps, 120 sec rest
CRUSH GRIP T-BAR ROW
CABLE CROSS
5x triset, max. reps, 180 sec rest
HANGING LEG RAISES
KNEELING CABLE CRUNCH
LANDMINE TWIST
-------------------------------------------------
WOD 04.09.2017 (Basti)
4 RDS
• 25 Push-Press
• 50 Cal row
• 100 DU
20min Core-Training
-------------------------------------------------
WOD 02.09.2017 (Claudi)
10 km Fehmarnlauf
-------------------------------------------------
WOD 01.09.2017 (Basti)
30min AMRAP
• 8 Push-ups
• 8 GHD sit-ups
• 8 pull-ups
• 8 deadllifts
• 8 hang power cleans
• 8 front squats
• 8 shoulder to overhead
• 8 cal row
-------------------------------------------------
WOD 31.08.2017 (Claudi, Tom)
On Playground
*"Itch Seven"*
7 Rounds of:
7 "GORILLA" ROW
7 DECLINE PUSH-UP
7 SUPERMAN
7 CHIN-UP
7 FAT GRIP HORIZONTAL BAR ROW
7 PILLAR TO PRESS UP
7 BOX JUMP BURPEE
(run between stations)
-------------------------------------------------
WOD 30.08.2017 (Tom)
10 km Run incl. Exercises for free and 5x water run and dive
-------------------------------------------------
WOD 30.08.2017 (Claudi)
* HUNGRY HUNDRED *
* 5RDS *
• 10 RENEGADE ROW
• 10 PUSH-UP
• 10 SINGLE ARM ROW
• 10 AMERICAN SWING
• 10 DEADLIFT
• 10 SNATCH
• 10 OVERHEAD EXTENSION
• 10 BENCH DIPS
• 10 CURLS
• 10 SWING PUNCHES
* 1' REST *
-------------------------------------------------
WOD 29.08.2017 (Basti)
*Part A*
5 RDS
• 500m row
• 15 bench press
*Part B*
• 50 stict pull-ups
• 100 sit-ups
-------------------------------------------------
WOD 28.08.2017 (Christoph)
30 min laufen
4x10 chin ups
3x10 burpees
-------------------------------------------------
WOD 28.08.2017 (Claudi, Tom)
200 m Kettlebell Carry
5 Rds
20 KB Swing Punches
15 KB Taters
10 KB Burpee jump overs
3 min rest
5 Rds
20 KB Around the Body
15 KB Floor Press
10 KB Clean & Press
200 m Kettlebell Carry
-------------------------------------------------
WOD 27.08.2017 (Claudi, Tom)
60+ min Trimmplatz
-------------------------------------------------
WOD 26.08.2017 (Basti)
*ANGIE*
• 100 pull-ups
• 100 push-ups
• 100 sit-ups
• 100 squats
-------------------------------------------------
WOD 25.08.2017 (Claudi)
*"BLACKJACK"*
20 Ring row - 1 Ring Push-up
19 Ring row - 2 Ring Push-up
follow this pattern
2 Ring row - 19 Ring Push-up
1 Ring row - 20 Ring Push-up
5 x Ring crunch max.
1 min Rest
-------------------------------------------------
WOD 25.08.2017 (Tom)
100 KB Deadlifts
50 KB Rack Hold Squats
100 KB Good Mornings
50 KB Walking Lunges
100 KB Side Bends
-------------------------------------------------
WOD 24.08.2017 (Micha)
-------------------------------------------------
WOD 24.08.2017 (Basti)
Buy In - 2k row
• 21 deadlifts 70kg
• 10 burpees
• 18 deadlifts 80kg
• 10 burpees
• 15 deadlifts 90kg
• 10 burpees
• 12 deadlifts 100kg
• 10 burpees
• 9 deadlifts 110kg
• 10 burpees
• 6 deadlifts 120kg
• 10 burpees
• 3 deadlifts 130kg
• 10 burpees
5 RDS
• 1min elbow plank
• 1min Handstand hold
Cash out - 2k jog recovery
-------------------------------------------------
WOD 24.08.2017 (Tom)
30 min AMRAP for reps and rounds.
Ring Skill Play
100 m Water Run
-------------------------------------------------
WOD 23.08.2017 (Claudi)
15,6 km Run
-------------------------------------------------
WOD 22.08.2017 (Claudi)
warm up
•50 Push up
•50 Burpees
20 - 15 - 10 - 5 reps
• KB swing left
• KB swing right
• KB snatch left
• KB snatch right
• KB row left
• KB row right
• KB shrug left
• KB shrug right
• KB floor press left
• KB floor press right
-------------------------------------------------
WOD 22.08.2017 (Tom)
*"buuurpeee LOREDO"*
6 RDS
• 400 m run
• 24 squats
• 24 burpees
• 24 lunges
-------------------------------------------------
WOD 22.08.2017 (Basti)
*Part A*
2 RDS
• KB Suitcase Carry (100m links/ 100m rechts)
• KB Frontrack Carry (100m links/ 100m rechts)
• KB Waiters Walk (100m links/ 100m rechts)
• KB Bearhug Carry (100m)
*Part B*
5 RDS
• 400m run
• 15 KB Snatch links / 15 KB Snatch rechts
*Part C*
• 100 KB Swings
-------------------------------------------------
WOD 21.08.2017 (Tom)
warm up 100 push-up
*"Good Evening KB"*
20 - 15 - 10 - 5 reps
KB swing left
KB swing right
KB snatch left
KB snatch right
KB row left
KB row right
KB shrug left
KB shrug right
KB floor press left
KB floor press right
-------------------------------------------------
WOD 20.08.2017 (Claudi)
9 km Run
-------------------------------------------------
WOD 20.08.2017 (Tom, Jörg)
20 km Sundlauf Großenbrode
-------------------------------------------------
WOD 17.08.2017 (Basti)
*MURPH*
• 1,6 km run
• 100 pull-ups
• 200 push-ups
• 300 squats
• 1,6 km run
(Split: 20 RDS of 5 pull-ups, 10 push-ups, 15 squats)
-------------------------------------------------
WOD 16.08.2017 (Claudi, Christoph, Tom)
warm up:
Agility Ladder
MetCon:
*Spartacus 2.0*
Rope Waves Var.
Wall Ball
Ring Crunch
Monkey Bars
Bar Dip
Ring Row
Ring Push-up
Deadringer
Barrel Press
Tire Flip
60 Burpee jump over barrel
Tireplay for free
-------------------------------------------------
WOD 14.08.2017 (Franzi, Tom)
Warm up:
1000 m run
30 Burpees
800 m run
25 Burpees
600 m run
20 Burpees
400 m run
15 Burpees
200 m run
10 Burpees
2 Rds
90 m KB O/H WALKING LUNGES
90 m KB WAITERS WALK
1 Rds
90 m SANDBAG WALKING LUNGES
180 m SANDBAG CARRY
3 Rds
20 KB RACKHOLD SQUATS
20 KB RACKHOLD SIDE STEPS SQUATS
3 Rds
90 m KB SUITCASE WALK left arm
90 m KB SUITCASE WALK right arm
3 Rds
20 SINGLE ARM KB SWING
20 SINGLE ARM KB DEADLIFT
20 KB FIGURE 8
20 KB AROUND THE BODY
1400 m slow jog
-------------------------------------------------
WOD 14.08.2017 (Claudi)
***ARMS-FOREARMS***
15 min intensiv warm up
4 SETS, 10 reps, 60 sec rest
• Flat DB Skull Crushers
4 SETS, 10 reps, 60 sec (Final Set Dropset)
• Cable Pressdown
3 SETS, 10 - 12 reps, 60 sec rest
• Overhead Rope Extension
3 SETS, 15 reps, 60 sec (Final Set To Failure)
• Feet Elevated Bench Dips (Weight Vest)
4 SETS, 8 reps, 100 sec rest
• Standing BB Curls
4 SETS, 20 reps, 90 sec rest
• Alternating DB Hammer Curls
4 SETS, 10 reps, 90 sec ( Final Set Dropset)
• Standing EZ Cable Curls
FOREARMS:
4x Heavy BB FAT GRIP HOLD MAX.
120 sec Rest
10 min ABS for free
• plank
• bicycle crunches
• side plank
• alternating heel touchers
• abmat sit up
-------------------------------------------------
WOD 13.08.2017 (Basti)
*Double Helen*
• 1200m run
• 63 KB Swings
• 36 pull-ups
• 800m run
• 42 KB swings
• 24 pull-ups
• 400m run
• 21 KB swings
• 12 pull-ups
-------------------------------------------------
WOD 13.08.2017 (Micha)
3 km run
60 min "Iron Bars" Kurs
-------------------------------------------------
WOD 13.08.2017 (Tom)
12,7 km run
incl.
Burpee jump overs / Log Flips
-------------------------------------------------
WOD 13.08.2017 (Claudi)
WARM UP
Tabata Timer
2 Rounds
•air squats
•knee to elbow
•jumping jacks
•soldiers
•air lunges
•squat jumps
5x 5-8 reps, 90 sec Rest
BACK SQUAT
3x 3-5 reps, 90 sec Rest
PAUSED BACK SQUAT
5x Superset, 120 sec Rest
8-10 reps
STRAIGHT LEG DEAD LIFT
to failure
HYPEREXTENSION
4x 30-40 reps, 150 sec Rest
BULGARIAN SPLIT SQUAT KB
1x100 reps, 180 sec Rest
LEG EXTENSION
1x100 reps
HAMSTRING CURL
CALF FOR FREE
•straight calf raises KB
•toes in calf raises
•toes out calf raises
•squating calf raises KB
-------------------------------------------------
WOD 12.08.2017 (Tom)
1500 m row Concept II
5 Rds
10 BB clean and press
10 KB swings
10 BB shrugs
10 KB snatch
10 bar dips
1500 m row Concept II
-------------------------------------------------
WOD 12.08.2017 (Franzi)
7+ km run
Warm up
• 10 min cardio
• 20 cable lat pulldown
• 20 cable lunges
• 20 cable cross
• 20 stability ball ab prone plank reverse curls
Set 1: 3x each 10 reps, no rest
• BB thruster
• BB bent over row
• abcoaster
Set 2: 3x each 16 reps, no rest
• hanging leg raises twist
• back extension
• shoulder press on Smith machine
Set 3:
• 2x 10 cable row
• 2x 6 pull ups
• 20x lateral raises
-------------------------------------------------
WOD 10.08.2017 (Basti)
*5 RDS*
3 min
• 25 cal row
• max reps power cleans
1 min rest
10min EMOM
• 10 burpees
-------------------------------------------------
WOD 10.08.2017 (Claudi)
INTENSIVE WARM UP
4x Superset, 8 Reps, 120 sec Rest
DB BENCH PRESS
BB BENT OVER ROW
4x Superset, 8 Reps, 120 sec Rest
DB INCLINE PRESS
SEATED V-GRIP PULLEY ROW
4x Superset, 12-15 reps, 120 sec Rest
HAMMER GRIP LAT PULL-DOWN
SINGLE ARM CABLE CROSS
4x Superset, 12-15 reps, 120 sec Rest
CRUSH GRIP T-BAR ROW
WIDE PUSH-UP
5x triset, max. reps,
180 sec Rest
HANGING LEG RAISES
KNEELING CABLE CRUNCH
LANDMINE TWIST
-------------------------------------------------
WOD 08.08.2017 (Claudi)
13 km RUN
-------------------------------------------------
WOD 07.08.2017 (Franzi)
Warm up
• 15 min cardio
• 3x 20 DB lateral raises
• 3x 10 Smith Machine shoulder press
Set 1: 4x10
• DB lateral raises
• Smith Machine shoulder press
Set 2: 4x10
• incline bench press
• DB standing pulley ER
Set 3: 4x10
• reverse flys on machine
• stability ball ab prone plank reverse curls
Set 4: 4x10
• DB lateral raises
• DB shrugs
-------------------------------------------------
WOD 06.08.2017 (Claudi, Tom)
Warm up:
15 min Full Body Agility
MetCon:
30 Burpees
100 m Bear Crawls
3 Rds of:
15 Pull-ups
20 Sandbag Squats (C: Ring Push-ups)
3 Rope Climbs
20 Sandbag Lunges (C: Ring Row)
15 Chin-ups
100 m Bear Crawls
30 Burpees
5x Battle Rope Var.
3x Abmat Sit-ups max.
-------------------------------------------------
WOD 04.08.2017 (Claudi)
2.2 km run
4 RDS
20 sandbag walking lunges
40 climbers
20 sandbag box squats
30 jumps in and out
20 kb lunges pass under
20 tuck jumps
20 kb sumo squats
10 frog jumps
5x 20 standing calf raises var.
-------------------------------------------------
WOD 31.07.2017 (Claudi)
10 min Warm up
Lunges, Inch Worms...
3 RDS
10 Push-up
10 Squats
10 Sit-ups
3 RDS
10 Burpee jump overs
10 Bench Dips
10 Bicep Curls
21 - 15 - 9
KB Floor Presses
Single Arm KB Bent over rows
Single Arm KB Shrugs
Single Arm KB Swings
KB Around the body
Fat Grip (towel) KB Holds max
-------------------------------------------------
WOD 29.07.2017 (Tom)
21+ km, 1300+ hm
Xletix Tirol - Kühtai
YouTube Link:
Xletix Tirol Kühtai, 29.07.2017
-------------------------------------------------
WOD 24.07.2017 (Basti)
*Double DT*
10 RDS of
• 12 deadlifts
• 9 Hang power cleans
• 6 Push jerk
250m row zwischen jeder Runde
4 RDS TABATA
• full plank
• side plank left
• side plank right
• elbow plank
-------------------------------------------------
WOD 22 .07.2017 (Claudi, Christoph, Tom)
Warm up:
3 km run
Air Squats
Pull-ups
3 km run
Strength:
(Each 3 Dropsets)
KB DEADLIFTS
KB SWINGS
KB SHOULDER PRESSES
3 x 10 KB PUSH-UPS
3 x 10 KB RACK HOLD SQUATS
3x 12 JUMP OVER BURPEES
For free: Monkey Bar
-------------------------------------------------
WOD 21.07.2017 (Franzi)
Warm up
10 min cardio
6 RDs
• 20 BB bent over row
• 10 DB lateral raises
• 10 cable face pulls
• 15 stability ball ab prone plank reverse curls
• 10 sec plank on stability ball
-------------------------------------------------
WOD 19.07.2017 (Basti)
every 5 min for 8 RDS
• 400m run
• 30 KB swings
• 15 Burpees
-------------------------------------------------
WOD 19.07.2017 (Claudi)
Reps: 20/18/16/14......2
WALL BALL
RING ROW
TIRE JUMP IN AND OUT
RING CRUNCH
BURPEES
1'rest
for free MONKEY BAR
-------------------------------------------------
WOD 17.07.2017 (Basti)
*Warm up*
• 10 min row
*5 RDS*
• 5 Power clean + push Press
• 10 back squats
*For 10 min*
• 30 sec - 10 KB swings links
• 30 sec - 10 KB Swings rechts
*Cool down*
• 10 min bike
-------------------------------------------------
WOD 16.07.2017 (Thomas)
Tough Mudder Norddeutschland
-------------------------------------------------
WOD 16.07.2017 (Claudi, Tom)
Warm up:
Lunges, Push-ups, Inch Worms and so on.
Metcon:
*The Hateful Eight*
8 RDS
8 Ringdips
8 Pull-ups
8 KB Swings
8 T2B
8 Goblet Squats
8 DB Snatch (each arm)
8 Deadlift
8 Burpees
Gripstrength:
Monkey Bars
Fat Grip Holds
and so on
-------------------------------------------------
WOD 15.07.2017 (Basti)
*buy in*
2500m row
*27-21-15-9-6-3*
• squat cleans
• strict ring dips
*cash out*
2500m row
-------------------------------------------------
WOD 14.07.2017 (Tom)
20 km und 300+ hm RUN
Bodetal - Hexentanzplatz - Bodetal - Rosstrappe - Wienrode
-------------------------------------------------
WOD 13.07.2017 (Basti)
*Hateful eight*
8 rounds
• 8 push-ups
• 8 GHD Sit-ups
• 8 Air squats
• 8 pull-ups
• 8 deadlifts
• 8 Hang power clean
• 8 Push Press
• 8 cal row
-------------------------------------------------
WOD 12.07.2017 (Franzi)
15 min warm up
• cardio, side lunges, squats, push ups
Set 1: 5 Rds
• 10 BB Thruster
• 10 BB bent over row
• 10 stability ball ab prone plank reverse curls
Set 2: 5 Rds
• 10 renegade row
• 10 spider planks
-------------------------------------------------
WOD 12.07.2017 (Basti)
20 min mobility
3-6-9-12-9-6-3
• burpees over the bar
• front squats (Heavy)
• C2B pull-ups
-------------------------------------------------
WOD 11.07.2017 (Claudi, Tom)
15 min warm up
Bear Crawl
Lunge Torso Rotation
Inch Worm
Plank to Push-up
...
Monkey Bar maximal
10 Burpee Tire Jump over
...than
21 - 15 - 9
KB Bent over row
Ring Push-up
...than
Monkey Bar maximal
10 Burpee Tire Jump over
...than
21 - 15 - 9
KB Single Arm row (each arm)
Chest Dips
...than
Monkey Bar maximal
10 Burpee Tire Jump over
...than
21 - 15 - 9
Ring row
Weighted Push-up
...than
Monkey Bar maximal
10 Burpee Tire Jump over
...than
21 - 15 - 9
KB Deadlift
Incline Push-up
...than
21 - 15 - 9
Hanging Knee to Chest
Sit-up
-------------------------------------------------
WOD 10.07.2017 (Basti)
*Dallas 5*
5 min AMRAP of
• burpees
Then, 5 min AMRAP of
• 7 deadlifts
• 7 box jumps
Then, 5 min AMRAP of
• turkish get-ups with DB
Then, 5 min AMRAP of
• 7 snatches
• 7 push-ups
Then, 5 min AMRAP of
• row (cal)
1 min rest between every 5 min station.
+
100 sit-ups
--------------------------------------------------
WOD 07.07.2017 (Claudi)
KETTLEBELL - Workout
10 min Warm up
2 RDS / each 60 sec
SWING
GOBLET SQUAT
BENT OVER ROW
1 ARM PRESS
RUSSIAN TWIST
OVERHEAD PRESS
DEADLIFT
TRICEPS EXTENSION
BICEPS CURLS
SWING
--------------------------------------------------
WOD 07.07.2017 (Basti)
*For Time*
*00:00-08:00*
• 50 HSPU
*08:00-16:00*
• 30 power cleans
*16:00-24:00*
• 50 strict pull-ups
*24:00-32:00*
• 30 bench press
--------------------------------------------------
WOD 06.07.2017 (Franzi, Tom)
25,1 km und 600+ hm RUN
3 Annen Hohne - Brocken - 3 Annenhohne
--------------------------------------------------
WOD 04.07.2017 (Basti)
"Morrison"
For time
50-40-30-20 and 10 rep rounds of:
Wall ball shots
Box jump
Kettlebell swings
--------------------------------------------------
WOD 04.07.2017 (Claudi)
15 min warm up
*Legs*
3 Rounds
Reps 12-15
Kick Backs
Kick Backs (straight legs)
Add/Abduktoren
Bulgarian Split Squat KB
Side Lunges Touch
Sumo Squats KB
Cable pull Trough
Squat Jumps
---------------------------------------------------
WOD 02.07.2017 (Basti)
• 5k row
• 5k run
---------------------------------------------------
WOD 02.07.2017 (Claudi, Tom)
15 MIN WARM UP
BEAR CRAWLS
INCH WORMS
JUMPING JACKS
....
21 -18 -15 - 12 - 9 - 6 - 3
PULL-UPS
BAR DIPS
BURPEES
5 MIN REST
3 TABATA
WALL BALL
RUSSIAN TWIST
O/H WALKING LUNGE
KB SWING
TIRE FLIP
HANDRELEASE PUSH-UP
SQUAT HANG CLEAN
PLANK
---------------------------------------------------
WOD 01.07.2017 (Franzi)
Set 1: Smith Machine 4x15
• squats
• calve raises
Set 2: BB 4x15
• romanian deadlift
• hip thrust
Set 3: 4x10
• DB bulgarian squat
• leg press
2x Dropset: Machine
• leg extension, each weight 10/8 reps
---------------------------------------------------
WOD 30.06.2017 (Basti)
*5 RDS*
• 1 min back squats
• 1 min rest
• 1 min bench press
• 1 min rest
• 1 min deadlift
• 1 min rest
---------------------------------------------------
WOD 29.06.2017 (Tom)
18+ km Run
-----------------------------------------------------
WOD 28.06.2017 (Claudi)
11+ km Run
-----------------------------------------------------
WOD 28.06.2017 (Basti)
*10 RDS*
• 300m row
• 30 sec rest
+
*12 AMRAP*
• 9 DB deadlift
• 6 burpees
• 3 DB power clean
-----------------------------------------------------
WOD 25.06.2017 (Tom, Claudi, Thomas)
15 min warm up together
"filthy fifty"
50 C2B Pull-up
50 BB Push Press
50 Horizontal Bar Row
50 Ring Push-up
50 KB Russian Swing
50 Ring Crunch
50 Inverted Row
50 Bar Dip
50 Dragonflag
50 Burpee
+
Sledge Hammer Strikes
Pegboard
Cannonball
Deadringer
-----------------------------------------------------
WOD 23.06.2017 (Tom)
10.2 km Run
-----------------------------------------------------
WOD 23.06.2017 (Basti)
10 km Run
-----------------------------------------------------
WOD 22.06.2017 (Claudi)
***SHOULDER***
15 min intensiv warm up
3x superset, max. reps
DB SEATED SIDE LATERALS
FACE PULL
Rest 120 sec
3x superset, 10-12 reps
DB REVERSE SIDE LATERALS
STEERING WHEELS
Rest 120 sec
3x singleset, 12 - 15 reps
DB SHOULDER PRESS
Rest 180 sec
5 min EMOM
6 BB SHRUGS
ABS for free
-----------------------------------------------------
WOD 20.06.2017 (Basti)
*3 RDS*
• 500m row
• 30 push-ups
• 30 deadlift
*for time*
• 100 burpees
-----------------------------------------------------
WOD 20.06.2017 (Tom)
8,2 km RUN incl. static holds
-----------------------------------------------------
WOD 20.06.2017 (Claudi)
***LEGS***
15 min intensive warm-up
(air squat, air lunges, jumping jacks.)
5 x 5-8 reps, 90 sec rest
BACK SQUAT
3 x 3-5 reps, 90 sec rest
PAUSED BACK SQUAT
5 x Superset, 120 sec rest
8-10 reps
STRAIGHT LEG DEAD LIFT
to failure
HYPEREXTENSION
4 x 30-40 reps, 150 sec rest
WALKING LUNGES
1 x 100 reps, 180 sec rest
LEG EXTENSION
1 x 100 reps
HAMSTRING CURL
CALF for free
-----------------------------------------------------
WOD 19.06.2017 (Basti)
• 100 DU
• 30 OVHS
• 100 DU
• 30 snatch
• 100 DU
• 30 C&J
• 100 DU
-----------------------------------------------------
WOD 18.06.2017 (Claudi, Thomas, Tom)
Warm-up / Mobility:
3 RDS
10 INCH WORMS
20 SHOULDER TAPS
10 FROG JUMPS
20 HIP BRIDGE LEG RAISES
10 BEAR CRAWLS
20 SOLDIERS
10 SUMO SQUATS
MetCon:
3 RDS
“HUNGRY HUNDERT”
10 C2B PULL-UPS
10 DECLINE PUSH-UP
10 2KB RACK HOLD SQUATS
10 CHIN-UPS
10 PILLAR TO PRESS UPS
10 TIRE FLIP
10 HANGING KNEE TO CHEST
10 RING ROW
10 2KB STEP-UPS
10 KB AMERICAN SWING
+
20 BURPEES (each round)
Grip Strength:
3 RDS
DOUBLE ARM WAVES
KB AROUND THE BODY
FAT BAR HANG
For Free:
3x BAR DIPS max.
-----------------------------------------------------
WOD 16.06.2017 (Claudi, Thomas)
8+ km Run
-----------------------------------------------------
WOD 14.06.2017 (Tom)
for time
5 RDS
10 PULL-UPS
10 PUSH-UPS
10 SQUATS
+
20 SANDBAG UP AND OVER
20 SANDBAG FRONT PRESS
20 SANDBAG BENT OVER ROW
-----------------------------------------------------
WOD 14.06.2017 (Claudi)
***ARMS-FOREARMS***
15 min intensiv warm up
Flat DB Skull Crushers (4 Sets)
Reps - 10, Rest - 90 sec
Cable Pressdown (4 Sets)
Reps - 10, Rest - 90 sec (Final Set Dropset)
Overhead Rope Extension (3 Sets)
Reps - 10--12, Rest - 70 sec
Feet Elevated Bench Dips (3 Sets)
Reps - 15, Rest - 60 sec (Final Set To Failure)
Standing BB Curls (4 Sets)
Reps - 8, Rest - 100 sec
Alternating DB Hammer Curls (4 Sets)
Reps - 20, Rest - 90 sec
Standing EZ Cable Curls (4 Sets)
Reps - 10, Rest - 90 sec (Final Set Dropset)
FOREARMS:
5x
Heavy BB FAT GRIP HOLD MAX.
Rest - 120 sec
10 min ABS for free
-----------------------------------------------------
WOD 13.06.2017 (Basti)
• 1500m row
*4 RDS*
• 30 push-ups
• 20 front squats
• 20 push press
• 30 GHD
• 1500m row
-----------------------------------------------------
WOD 11.06.2017 (Claudi)
4 RDS
350 m run
24 Squat
24 Push-up
24 Walking Lunges
350 m run
24 KB Bent over row
24 KB Swing
24 KB Deadlift
-----------------------------------------------------
WOD 10.06.2017 (Franzi, Tom)
18 km
Getting Tough - Beat The Summer
YouTube Link:
Getting Tough - Beat The Summer, Mellrichstadt, 10.06.2017
-----------------------------------------------------
WOD 08.06.2017 (Franzi)
20 min AMRAP
5 push ups
10 trx crunches
15 stretch band lat pulldown
20 DB bent over row
-----------------------------------------------------
WOD 07.06.2017 (Claudi)
***BACK-CHEST-ABS***
15 min intensiv warm up
3x superset, 15 reps, 120 sec rest
RING ROW
(DECLINE) PUSHUP
5x superset, 5 8 reps, 120 sec rest
WIDE HAMMER GRIP LAT PULL-DOWN
INCLINE BENCH PRESS, BB
5x superset, 5 8 reps, 120 sec rest
WIDE GRIP SEATED PULLEY ROW
BENCH PRESS, BB
3x superset, max. reps, 120 sec rest
CRUSH GRIP T-BAR ROW
CABLE CROSS
5x triset, max. reps, 180 sec rest
HANGING LEG RAISES
KNEELING CABLE CRUNCH
LANDMINE TWIST
-----------------------------------------------------
WOD 06.06.2017 (Steffen)
2 km run (warmup)
4rds, max reps
-dips on bar
-bench pull over
-tube fly (straight arms)
-front lift (straight arms)
-shoulder press
-----------------------------------------------------
WOD 05.06.2017 (Thomas)
13,3 km mit 10 kg Weste
-----------------------------------------------------
WOD 05.06.2017 (Franzi, Tom, Claudi)
Warm up:
5,5 km run
Agility:
KNEE LIFT RUNNING
SPRINT
REVERS RUNNING
....AND SO ON....
MetCon:
Spartacus 1.0 Timer
• SQUAT JUMPS
• SHUFFLE PUSH-UPS
• SPIDER PLANKS
• LUNGES TORSO ROTATION
• PLANK TO PUSH-UPS
• MOUNTAIN CLIMBERS
• SUPERMAN ROCKS
• FLUTTER KICKS
• HIP THRUST LEG RAISES
• ALT. PLANK LEG/ARM RAISES
Technique:
BALL SHOTS
-----------------------------------------------------
WOD 04.06.2017 (Steffen)
13,4 km RUN
-----------------------------------------------------
WOD 02.06.2017 (Basti)
*"Good Morning KB"*
• 50 KB swing rechts @ 24
• 50 KB swing links
• 50 KB snatch
• 50 KB clean&jerk
• 50 KB reverse lunge
• 50 KB thrusters
• 400m run mit KB zwischen jeder Übung
-----------------------------------------------------
WOD 01.06.2017 (Franzi, Tom)
21,6 km RUN
-----------------------------------------------------
WOD 31.05.2017 (Basti)
*swinging LOREDO"
6 RDS
• 24 squats
• 24 push-ups
• 24 lunges
• 24 KB Swing @ 24kg
• 400m run
-----------------------------------------------------
WOD 31.05.2017 (Claudi)
Warm up
2 RDS
25 JUMPING JACKS
25 CLIMBERS
25 PLANK TO PUSH-UPS
"The Seven"
7 RDS
7 WALL BALLS
7 KNEES TO CHEST
7 KB SWINGS
7 BOX JUMPS
7 CHIN-UPS
7 BENCH DIPS
7 BURPEES
77 sec rest
-----------------------------------------------------
WOD 30.05.2017 (Steffen)
60-50-40-30-20-10 reps
* steps on Box (sandbag)
* high plank, tap on Box (db)
* complete situps (straight legs, fingers to toes)
* slam ball
-----------------------------------------------------
WOD 30.05.2017 (Tom)
MetCon
5 RDS
RING SKILL PLAY max.
RING PUSH UP max.
RING ROW max.
SUPERMAN ON RINGS max.
HAMMER GRIP PULL UP max.
CANNONBALL PULL UP max.
CANNONBALL HANG max.
FAT BAR HANG max.
3 min rest
-----------------------------------------------------
WOD 28.05.2017 (Tom)
Warm up:
50 PUSH-UPS
50 SQUATS
MetCon:
5 RDS for time
10 RING DIPS
10 TIRE FLIP
10 DOUBLE KB SNATCH
10 SANDBAG UP & OVER SQUAT
-----------------------------------------------------
WOD 28.05.2017 (Claudi)
4 RDS
10 Sandbag up and over squat
10 Ball Power clean and press
10 Ring crunch
10 Inverted row
10 Kettlebell shrugs
10 Kettlebell Step ups
10 Hammergrip pull up
10 Lunge pass under
10 Push up
10 Squating calf raises
-----------------------------------------------------
WOD 25.05.2017 (Claudi, Christoph, Thomas, Tom)
Stability / Body Tension:
20 Plank Leg Raise
20 Plank Leg and Arm Raise
20 Plank to Push-up
20 Push-up Rotation
20 Seated Leg Raises
20 Rotational Mountain Climbers
20 Inch Worm
20 Bridge Leg Raise
20 Lunge Torso Rotation
20 Bicycle Crunches
Cardio / Warm up:
15 min Sandbag boxing / Boxing Claws
Strength:
3 RDS
12 PULL-UP
10 T2B
5 RDS
10 LOG BAR PEDLEY ROW
10 LOG BAR DEADLIFT
5 RDS
16 ARCHER RING PUSH-UP
16 ARCHER RING ROW
3 RDS
10 TIRE FLIP
30 SLEDGE HAMMER STRIKES
3 RDS
20 KB AMERICAN SWING
12 KB SNATCH
3 RDS
12 BARREL THRUSTER
16 BARREL OVERHEAD LUNGE
Grip Force:
3x Peg Board
3x Rope Climb
3x Fat Grip Pull-up max.
3x Dead Ringer max.
3x 50 m Single Arm Farmers Carry
-----------------------------------------------------
WOD 23.05.2017 (Steffen)
1,5 km run (warm up)
4rds
5 pistol squats
10 pushups left / right
5 romanian deadlift (single leg)
10 reverse grip pushups
5 side jumps single leg
10 walking lunges
30m sprint
5 pullups fat grip
1' low plank knee to elbow
30sec each side hip bridge lateral
200m run
2 min rest
10min emom 8 burpees
handstand (attempts)
-----------------------------------------------------
WOD 23.05.2017 (Tom)
18+ km RUN
-----------------------------------------------------
WOD 22.05.2017 (Tom)
20/15/10/5 of each exercises:
Log Clean and Press
Barrel Shrugs
Sledge Hammer Strikes
Deadringer
1 min rest
6 min Monkey Bar Variations
4 min Fat Grip Hold to Pull-up
1 min rest
50 Bar Dips
-----------------------------------------------------
WOD 20.05.2017 (Christoph, Micha, Claudi, Tom)
Spartan Workout Tour Berlin 2017
YouTube Link:
Spartan Workout Tour Berlin 2017
-----------------------------------------------------
WOD 18.05.2017 (Tom)
"Morrison"
For time
50-40-30-20 and 10 rep rounds of:
Wall ball shots
Box jump
Kettlebell swings
-----------------------------------------------------
WOD 17.05.2017 (Steffen)
"Cretan eighty"
35-25-15-5
• pushups
• chin ups
• dips
• leg raises
-----------------------------------------------------
WOD 17.05.2017 (Franzi)
"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 17.05.2017 (Tom)
warm up 1500 m row
LINDA AKA THREE BARS OF DEATH
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift
Bench press
Clean
Set up three bars & storm through for time!
-----------------------------------------------------
WOD 15.05.2017 (Claudi)
warm up 10 min
3 RDS
10 WALL BALL
15 BICEPS CURL
20 CLIMBERS
25 BARREL SHRUGS
30 KB AROUND THE BODY
18 -15 -12 - 9 - 6
Rings
• row
• push-up
• crunch
10 min EMOM
5 BURPEE
-----------------------------------------------------
WOD 14.05.2017 (Franzi, Thomas, Steffen, Tom)
YouTube Link:
Tough Mudder NRW
-----------------------------------------------------
WOD 07.05.2017 (Claudi)
10 min warm up
5 RDS
"Hungry Hundert"
10 SANDBAG WALKING LUNGES (each leg)
10 BENCH DIPS
10 KB GOBLET SQUATS
10 SANDBAG BENT OVER ROW
10 SANDBAG ROMANIAN DEADLIFT
10 SPIDER PUSH-UP (each leg)
10 AMERICAN KB SWING
10 HANGING KNEE TO CHEST
10 BARREL SHOULDER PRESS
10 RUSSIAN KB TWIST (each side)
...2 MIN REST...
+
15 min Technique / Grip Force
DEAD RINGER
FAT BAR HOLD / CLIMB
ROPE CLIMB
-----------------------------------------------------
WOD 06.05.2017 (Thomas)
Mud Masters am Airport Weeze
18 km
-----------------------------------------------------
WOD 03.05.2017 (Franzi)
Warm up:
10 min cardio
20 squats
15 sumo squats
10/10 l/r curtsy lunges
Set 1: On smith machine
• 4x10 squats
• 4x15 standing calf raises
Set 2:
• 3x10 legpress wide stand
• 3x 10/10 l/r abductor leg raises on cable
Set 3:
• 2x 20 BB hip thrusts
• 2x 20 bodyweight sissy squats + 5kg
Set 4:
• 3x 10/10 l/r weighted side lunges
• 3x 20 BB deadlift
-> 10 min cardio
-----------------------------------------------------
WOD 02.05.2017 (Steffen)
5x 10 10x 5
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 tuck
push ups
single leg side jumps
push ups
reverse fly db
push ups
cycling cross crunches
push ups
ball overhead shots
push ups
-----------------------------------------------------
WOD 02.05.2017 (Christoph)
warm up
1000m row + DB
Set 1
19,18,17,.....,2
Lat Pull Down Front
2,3,4,.....,19
DB Bench Press
Set 2
19,18,17,....,2
Seated DB Shrugs
2,3,4,.....,19
Lateral Raises
Set 3
19,18,17,.....,2
Cable Biceps Curl
2,3,4,.....,19
Cable Triceps Extension
Set 4
3x 8 Landmine Twist
max. Plank
-----------------------------------------------------
WOD 30.04.2017 (Franzi, Claudi, Nadine, Christoph, Tom)
WALPURGIS - WOD
Warm up:
30 JUMPING JACKS
20 SPIDER PLANKS
15 BENCH DIPS
15 PUSH-UPS
20 TUCK JUMPS
30 AIR SQUATS
MetCon:
SPARTACUS 2.0 TIMER
EXERCISES FOR FREE
FOR EXAMPLE:
STATION 1: ROPE WAVES / SLAM
STATION 2: WALL BALL / BALL CLEAN
STATION 3: RING CRUNCH / SUPERMAN ON RINGS
STATION 4: HANGING LEG RAISES / T2B
STATION 5: PULL-UP / CHIN-UP
STATION 6: DIPS / REVERSE SHRUGS
STATION 7: RING PUSH-UP / ROW
STATION 8: BARREL SHRUGS / PRESS
STATION 9: SLEDGE HAMMER STRIKES / SIDE STRIKES
STATION 10: BB DEADLIFT / BENT OVER ROW
STATION 11: TIRE FLIP / JUMP IN AND OUT
STATION 12: KB SWING / KB AROUND THE BODY
STATION 13: DB SNATCH / SIDE RAISES
STATION 14: SANDBAG LUNGES / SQUATS
STATION 15: KB FIGURE 8s / RUSSIAN TWIST
-----------------------------------------------------
WOD 28.04.2017 (Franzi)
Warm up:
• 15 min run
• 20 DB rear fly
• 10 push- ups
• 10 bench dips
• 20 DB lateral raise
• 10 push- ups
• 10 bench dips
Set 1: ( 3x 10)
• alternate incline DB press
• incline DB chest flys
Set 2: (-> dropset, 3x 10)
• under- hand front raises on cable
• face pulls on cable
Set 3: ( 3x 12)
• DB standing pulley ER
• bench press on smith machine
Set 4: ( 3x 10)
• DB lateral raises
• plate front raises
-----------------------------------------------------
WOD 27.04.2017 (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 26.04.2017 (Franzi)
Warm up
• 15 min run
• 12x push up to plank row
• 20x DB standing pulley ER
• 30 sec. spider plank
• 12x cable lat pull down
• 30 sec. spider plank
Set 1:
• 3x 10 hammer grip lat pull down
• 3x 6 gorilla crunches
Set 2:
• 3x 12 overhead decline plate sit ups
• 3x 20 decline russian twist
Set 3:
• 3x 15 bent over DB low row
• 3x 10 incline DB flys
Set 4:
• 3x 6 gorilla crunches
• 3x 10 narrow cable row
Set 5:
• 2x 8 incline chin ups
• 2x 8 incline wide row
-----------------------------------------------------
WOD 25.04.2017 (Christoph, Tom)
Strength:
4x Superset, 120 sec Rest
8 DB BENCH PRESS
8 BB BENT OVER ROW
4x Superset, 120 sec Rest
8 DB INCLINE PRESS
8 SEATED V-GRIP PULLEY ROW
MetCon:
2 RDS
(total time 40 min)
Partner 1:
10 min AMRAP
10 Curtis P's *
10 Bodyblaster **
10 Man Makers ***
10 Bear Complex ****
…while…
Partner 2:
Concept 2 Rower
3 min rest
3x 10 Crush Grip Landmine Twist to Front Press
*1 Rep = Power Clean - Lunge (each leg) - Push Press
** 1 Rep = Burpee - Pull-Up - Knees-to-Bows
*** 1 Rep = Plank - Push-up - One armed dumbbell row - Squat - DB O/H Shoulder Press
**** 1 Rep = Power Clean - Front Squat - Push Press - Back Squat - Push Press
-----------------------------------------------------
WOD 22.04.2017 (Tom)
50 km MTB
-----------------------------------------------------
WOD 22.04.2017 (Christoph)
5 Runden
10 Push ups
10 DB Deadlift/Shoulder press
10 DB Arnold curls
10 DB Shrugs
10 DB Triceps press
-----------------------------------------------------
WOD 19.04.2017 (Steffen, Tom)
warm up:
3 RDS
10 PULL-UP
10 CHIN-UP
10 DB BENT OVER ROW
10 KB DEADLIFT
Strength:
5 Sets, 8 - 10 Reps, 120 sec Rest
PENDLEY ROW
5 Sets, 12 - 15 Reps, 120 sec Rest
DB SEATED LOW ROW
5 Sets, 8 - 10 Reps, 120 sec Rest
T-BAR ROW
5 Sets, 15+ Reps, 150 sec Rest
V-GRIP LAT PULL-DOWN
MetCon:
111 KB AMERICAN SWING
every 30 sec 5 Burpee
-----------------------------------------------------
WOD 19.04.2017 (Franzi)
Warm up:
10 min cardio
2x10 sumo squats
2x10 side lunges
2x10 jumping squats
Set 1:
• 4x8 front squats
• 4x20 seated calf raise with DB on knee
Set 2 -> 3x10 with DB:
• hip thrusts
• romanian squat
Set 3:
• 3x10 romanian deadlift
• 120 sec plank
Set 4 -> 3x15 on smith machine:
• hanging leg raise
• standing calf raise
-> 10 min cardio
-----------------------------------------------------
WOD 19.04.2017 (Christoph)
5 rounds
10 DB Arnold curls
10 DB shoulder press
10 DB Bent over row
10 DB side bend
10 Push ups
-----------------------------------------------------
WOD 18.04.2017 (Franzi)
Warm up:
10 min cardio
•2x10 Thruster
•2x10 shoulder press on smith machine
•2x10 push ups
Set 1 -> 4x10:
• bent over BB row
• DB bench press
Set 2 -> 3x10:
• wide- grip lat pulldown
• standing cable cross
Set 3 -> 3x12:
• kneeling face pulls
• DB side lateral raise
Set 4 -> 2x12:
• triceps pushdown on cable
• biceps cable curls
-----------------------------------------------------
WOD 17.04.2017 (Steffen)
21-15-9
complex 1
- pistol squats
- romanian deadlift kb, single leg
- knee to chest
complex 2
- biceps curls bb
- hammer curls tube
- leg raises (3 dips = 1 rep)
complex 3
- goblet squats
- deadlift to curls (supinated)
3x 30sec
- front lever tuck
- planche tuck
- L-sit
-----------------------------------------------------
WOD 16.04.2017 (Christoph, Tom)
10 min warm up:
PUSH-UP Var. / empty bar presses
*********************
Strength:
Pyramid
(5 Sets up / 2 Sets max / 5 Sets down)
150 sec rest
Reps for max Sets: 5
30° INCLINE BB BENCH PRESS
*********************
MetCon:
7 RDS
7 BAR DIPS
7 DB BICEPSCURL TO OVERHEAD
7 T2B
7 KB SWING
7 BB POWER CLEAN
7 PULL-UP
7 SIT-UP
*********************
10 min Technique:
BB SNATCH
*********************
for free:
5 Sets, 15+ Reps
SEATED CALF RAISES
-----------------------------------------------------
WOD 15.04.2017 (Franzi, Tom)
Osterlauf - Ilsetallauf - Ilsenburg
16,5 km
-----------------------------------------------------
WOD 13.04.2017 (Christoph, Tom)
warm up:
3x 20+ reps cable row
3x 20+ reps bb bench press
Rest between Sets 2 min
6x Superset, 8-10 reps
*Set 1/2 supinated Grip
*Set 3/4 hammer Grip
*Set 5/6 pronated Grip
DB BENCH PRESS
SEATED CABLE ROW
6x Superset, 8-10 reps
*Set 1/2 supinated Grip
*Set 3/4 hammer Grip
*Set 5/6 pronated Grip
INCLINE DB BENCH PRESS
LAT PULL DOWN
5x Singleset 10-12 reps
SEATED DB SHOULDER PRESS
3x "21s"
CABLE TRICEPS EXTENSION
3x ""21s"
CABLE SZ BICEPS CURL
5x HISE SHRUGS to failure
-----------------------------------------------------
WOD 11.04.2017 (Tom)
***MetCon***
for time
11 INCH WORMS
22 SIT-UPS
33 COCOONS
44 JUMPING JACKS
55 GOOD MORNINGS
44 JUMPING JACKS
33 COCOONS
22 SIT-UPS
11 INCH WORMS
5 min rest / stretching
strict reps, no rest between
30-25-20-15-10-5
BENCH CRUNCH
BACK EXTENSION
LANDMINE TWIST
DB DEADLIFT
stretching
-----------------------------------------------------
WOD 09.04.2017 (Franzi, Claudi, Thomas, Tom)
warm up:
15 min Sandbag Boxing / Boxing Claws
3 min rest
3x Gigaset (last reps supported)
PULL-UP to failure
HAMMER GRIP PULL-UP to failure
BODYTUBE LAT PULL-DOWN to failure
3 min rest
SPARTACUS 2.0 – TIMER
ROPE WAVES side to side
WALL BALL
CHINUP
DIPS
SANDBAG up and over SQUAT
RING ROW
O/H BARREL WALKING LUNGES
SLEDGE HAMMER STRIKES
BB DEADLIFT
SPIDER PLANK
ROPE SLAM
BALL CLEAN & PRESS
INVERTED ROW
KB SWING
RING PUSHUP
HAMMER FRONT LIFT
BB BENT OVER ROW
DB GOBLET SQUAT
SIDE RING CRUNCH
HANGING LEG RAISES
5 min rest
15 min GRIP FORCE
-----------------------------------------------------
WOD 07.04.2017 (Franzi)
Warm up:
10 min cardio
10 jumping squats
20 curtsy lunges
20 reverse lunge to high knee
Set 1:
• 4x10 squats on smith machine
• 4x10 seated calf raise
Set 2:
• 6x10 legpress (duck stance)
• 6x15 calf raise on legpress
Set 3:
• 4x10 bodyweight sissy squat
• 4x10 bodyweight sissy squat + 5kg
Set 4:
• 5x10 squat with abductor on machine
• 5x20 BB deadlift
-> 10 min cardio
-----------------------------------------------------
WOD 05.04.2017 (Christoph, Steffen, Tom)
***SHOULDER ROUTINE***
Warm up:
20+ Reps DB Rear Fly
20+ Reps DB Lateral Raise
20+ Reps DB Front Raise
5x Superset
DB Press, Reps 8-12 (Failure)
Plate Raise to Failure (Dropset)
5x Superset
Bent over DB Lateral Raise, Reps 15-20 (Failure)
Face Pull, Reps 10-15 (Dropset)
5x Superset
BB Push Press, 8-10 Reps (Failure)
SZ Supinated Grip Front Raise, 8-10 Reps (Failure)
5x Gigaset
BB Shrugs, 8-10 Reps (Failure)
DB Shrugs, 6-8 Reps (Failure)
Reverse Shrugs Dip Holm to Failure
-----------------------------------------------------
WOD 05.04.2017 (Franzi)
Warm up:
• 15 min cardio
Each 30 sec.:
• 2x reverse plank
• 2x alternating straight arm plank
Set 1:
• 4x12 Bent over cable row
• 4x10 hammer grip lat pulldown
Set 2:
• 3x10 hammer grip seated row
• 3x6 pull ups
Set 3:
• 4x12incline DB rear delt raises
• 4x10 incline DB wide row
Set 4:
• 3x12 single arm lat pulldown
• 3x15 back extension
• 3x6 pull ups
-----------------------------------------------------
WOD 02.04.2017 (Franzi, Claudi, Andreas, Steffen, Tom)
7,62 km RUN
5 min Rest
3 RDS
20 ROPE SLAME
18 WALL BALL
16 SLEDGE HAMMER STRIKES
14 V-UPS
12 TIRE FLIP
10 BURPEE
12 TIRE JUMP IN AND OUT
14 STRAIGHT ARM LAT PULL DOWN
16 BARREL SQUAT
18 HANGING LEG RAISES
20 WIDE STEPS SANDBAG CARRY
3 min Rest
-----------------------------------------------------
WOD 31.03.2017 (Franzi, Tom)
warm up:
15 min BOXING CLAWS
15 min AMRAP
Reps: 3 - 6 - 9 - 12 and so on
RING ROW
RING PUSHUP
KB SWING
RUSSIAN TWIST
15 min AMRAP
Reps: 3 - 6 - 9 - 12 and so on
KB BENT OVER ROW
PUSHXPRO
KB DEADLIFT
RING CRUNCH
15 min AMRAP
Reps: 3 - 6 - 9 - 12 and so on
FAT GRIP HORIZONTAL BAR ROW
SHUFFLE PUSHUP
SUPERMAN ROCK
SPIDER PLANKS
10 min EMOM
5 PILLAR TO PRESS UP
5 REVERSE FAT GRIP INVERTED ROW
-----------------------------------------------------
WOD 29.03.2017 (Christoph)
warm up: 10 min (DB)
Black Jack:
20-19-18-...DB bench press
1+2+3+... t-bar row
3x12 Landmine Twist
emom: 10 min
5 Pull ups
10 Push ups
5 Bizeps curls (sz)
-----------------------------------------------------
WOD 28.03.2017 (Franzi, Tom)
-----------------------------------------------------
WOD 25.03.2017 (Steffen, Tobias, Franzi, Tom, Christoph, Andreas, Thomas)
(free exercises)
15 min warm up
1 RND SPARTACUS 2.0
8 RDS TABATA
10 min cool down
-----------------------------------------------------
WOD 22.03.2017 (Franzi)
warm up
10 min cardio
10 push ups
20 russian twist
10 jumping squats
10 dips
20 russian twist
Set 1:
•5x10 Incline DB bench press
•5x12 Incline DB bench flys
Set 2:
•5x15 flat bench power press
•5x8 incline chin ups
Set 3:
•5x10 wide grip lat pulldowns
•5x12 seated low row
3x15 DB arm single row
5 km run
-----------------------------------------------------
WOD 21.03.2017 (Steffen)
5x handstand pushups (wall) 90sec
+ pike push ups
5x superset 120sec
10 shoulder press db
10 floor shoulder press db
5x superset 120sec
8 lateral raise db
8 front raise hammer grip db
5x 30sec reverse fly tube 60sec
4x "21s" triceps cable press 60sec
4x press to pillow
-----------------------------------------------------
WOD 21.03.2017 (Tom)
Strict and for Time
*BlackJack*
20 DB BENCH PRESS, 1 T-BAR ROW
19 DB BENCH PRESS, 2 T-BAR ROW
18 DB BENCH PRESS, 3 T-BAR ROW
...continue this pattern until...
2 DB BENCH PRESS, 19 T-BAR ROW
1 DB BENCH PRESS, 20 T-BAR ROW
(Each round consists of 21 reps, for a total of 441 reps!)
5 min rest
10 min EMOM
15 LANDMINE TWIST
-----------------------------------------------------
WOD 20.03.2017 (Franzi)
warm up
10 min cardio
Each 30 sec.
•plank
•plank with leg raises
•side plank l/r
•spiderman plank
Set 1:
•4x10 Close grip DB press
•5x8 face pulls
Set 2: 4x12
•straight arm pulldown
•shoulder press on cable
Set 3: 5x10
•one arm lat pulldown
•seated low row
Set 4: 12/10/8
•shoulder press on cable
•lat pulldown on cable
-----------------------------------------------------
WOD 19.03.2017 (Thomas, Steffen, Tom)
Regensteinlauf - Blankenburg/Harz
13,9 km
-----------------------------------------------------
WOD 18.03.2017 (Franzi)
warm up:
10 min cardio
10 jumping squats
10 cursty lunge hops
10 lunges with knee tuck
10 burpees without push ups
10 jumping lunges
10 plank jacks
Set 1:
5x10 squats
5x10 romanien deadlift (with plate under front foot)
Set 2:
4x12 romanien squats
4x12 hip thrusts
Set 3:
3x15 lepress
3x15 calf raises on leg press machine
pyramide leg extension
each weight to th max. 3x6
10 min cardio
-----------------------------------------------------
WOD 18.03.2017 (Steffen)
5x weighted pull ups max. 90sec
5x superset 120sec
10 pull down wide grip
10 pull down close grip
5x superset 120sec
8 bent over row supinated
8 bent over row plates
5x superset 120sec
6 one arm row kb
6 one arm row tube
5x "21s" biceps curls bb
-----------------------------------------------------
WOD 17.03.2017 (Franzi)
warm up:
10 min cardio
10 push ups
10 incline bench press
10 dips
10 incline bench press
10 dips
10shoulder press
Set 1:
3x12 incline bench press
3x10 bent over row
Set 2:
5x15 leaning DB lateral raises
5x12 lateral raises on machine
Set 3:
3x10 DB side raises
3x8 standing DB reverse fly
3x10 arnold press
Set 4:
6x10 plank shoulder front raises
6x20 mountain climbers
-----------------------------------------------------
WOD 17.03.2017 (Christoph, Tom)
***BACK-ROUTINE***
5x SINGLESET, 90 sec rest
WEIGHTED PULL-UP, to failure
5x SUPERSET, 120 sec rest
10 WIDE HAMMER GRIP LAT PULL DOWN
10 CLOSE HAMMER GRIP LAT PULL DOWN
5x SUPERSET, 150 sec rest
8 SUPINATED BENT OVER ROW
8 BENT OVER KB ROW
5x SUPERSET, 180 sec rest
6 ONE ARM BENCH KB ROW
6 CANNONBALL SHOTGUN ROW
***ARMS***
4 RDS
"21s" BICEPS CABLE CURL
1min rest
"21s" TRICEPS CABLE PULL
1min rest
1x BICEPS CURLS to failure
1x TRICEPS PULL to failure
***GRIP FORCE***
3 RDS
FAT GRIP BB HOLD to failure
1 min rest
CANNONBALL HOLD ON BAR to failure
1 min rest
-----------------------------------------------------
WOD 14.03.2017 (Christoph, Tom)
15 min intensive warm-up
(2 min rest between sets)
***CHEST***
PYRAMID BB BENCH PRESS
12 reps - 50% kg
9 reps - 65% kg
6 reps - 80% kg
3 reps - 90% kg
6 reps - 80% kg
9 reps - 65% kg
12 reps - 50% kg
***SHOULDER - ROUTINE***
EXERCISE 1: 5x
SUPERSET
BENT-OVER ROW (high way), 12 reps
FACE PULL, 12 reps
EXERCISE 2: 3x
SINGLE-ARM CABLE LATERAL RAISE, 10 reps
EXERCISE 3: 3x
DB LATERAL RAISE, 10 reps
EXERCISE 4: 3x
SUPERSET
SZ-BAR FRONT RAISE, 15 reps
PLATE RAISE (Dropset)
2 x 2 min
SANDBAG BOXING
-----------------------------------------------------
WOD 11.03.2017 (Thomas, Tom)
Youtube Link hier:
Braveheartbattle, Bischofsheim an der Rhön, 11.03.2017
Braveheart Battle Bischosheim
circa 25 km
-----------------------------------------------------
WOD 11.03.2017 (Franzi)
15,4 km RUN
-----------------------------------------------------
WOD 11.03.2017 (Steffen)
15,7 km Brocken - RUN
-----------------------------------------------------
WOD 06.03.2017 (Franzi)
***Legs and Glute***
Warm up:
10 min Cardio
20x dynamic step ups (each leg)
20x cursty lunges
10x dynamic step ups (each leg)
20x cursty lunges
Set 1: 20/20/15/10
bench squats
glute squats
4x 10 single leg deadlift (each leg)
Set 2: 4x10
leg extention
leg extention half way
leg press
Set 3: 4x10
weighted side lunges (each leg)
weighted squats
-----------------------------------------------------
WOD 05.03.2017 (Tom, Thomas, Nadine, Lea, Andreas, Steffen)
*TEAM OF 2*
...one after another...
reps 3 - 6 - 9 - 12 and so on
12 min time cap
· JUMPING JACKS
· AIR SQUATS
· PUSH-UPS
· TUCK JUMPS
reps 3 - 6 - 9 - 12 and so on
12 min time cap
· RING ROW
· LUNGES (each leg)
· KNEES TO CHEST
· KB SWINGS
reps 3 - 6 - 9 - 12 and so on
12 min time cap
· RING PUSH-UPS
· STEP-UPS (each leg)
· KB DEADLIFT
· KB THRUSTER (tire touch)
reps 3 - 6 - 9 - 12 and so on
12 min time cap
· SKATER JUMPS (each leg)
· CLIMBERS (each leg)
· TIRE DIPS
· TIRE JUMPS
10 min EMOM
6 BURPEES
-----------------------------------------------------
WOD 04.03.2017 (Tobias, Tom)
" hungry hundert "
4 Rounds
10 RING DIPS
10 PULL-UP
10 KNEE TO ELBOW
10 CHIN-UP
10 RING ROW
10 RING PUSH-UP
10 DB SNATCH
10 KB SWING
10 DEADLIFT
10 WALL BALL
-----------------------------------------------------
WOD 04.03.2017 (Franzi)
12 km RUN
--------------------------------------------------------
WOD 03.03.2017 (Thomas)
12+ km RUN
--------------------------------------------------------
WOD 02.03.2017 (Franzi)
Warm up
10 min Cardio
10x Air Squats
10x Squats narrow
10x Squats wide
10x2 Side Lunges l/r
Legs, Abs 3x 12
Übung #1 Squats ( smith machine)
Übung #2 Sumo Deadlift ( BB)
Übung #3 Hip thrusts ( DB)
Übung #4 Lunges l/r ( smith machine)
Übung #5 20/15/10 Hanging crunches (twist)
Übung #6 3x 20 Russian twist with DB
Übung #7 3x 10 Hanging crunches (straight)
Übung #8 3x 10 Row crunches
---> 10 min Cardio
--------------------------------------------------------
WOD 28.02.2017 (Tom)
warm up 2000 m row
***MetCon***
10 Rounds for time
• 7 PULL-UP
• 8 BALL-CLEAN-SQUAT
• 9 KB SWING
• 10 PUSH-UP
20 sec rest
3 min rest
10 min EMOM
8 BURPEES
3 min rest
☆GRIP FORCE☆
5 Rounds
PLATE PINCH MAX.
1 min rest
3 min rest
5 Rounds
BB WRIST ROTATION MAX.
1 min rest
--------------------------------------------------------
WOD 28.02.2017 (Franzi)
Warm up
10 min Cardio
30 sec. Plank Jacks
30 sec. Plank side jumps
3x 10 Plank with front raises (DB)
30x Alternating shoulder tap plank
Shoulder, Biceps, Triceps 3x12
Übung #1 Shoulder press (DB)
Übung #2 Dips
Übung #3 Jack- Shoulder raises (DB)
Übung #4 Triceps press on cable
Übung #5 Shoulder front raises (DB)
Übung #6 Biceps curls on cable
Übung #7 Row on cable
Übung #8 Face pulls
---> 5x 10
Plank with front raises (DB) + Alternating shoulder tap plank
--------------------------------------------------------
WOD 27.02.2017 (Franzi)
12,5 km RUN
--------------------------------------------------------
WOD 26.02.2017 (Franzi)
Warm up:
15 min Cardio
10x Burpees
10x Thruster
10x Push ups
10x2 Side Lunges l/r
10x2 Mountain climbers
Back-Chest 3x 12
Übung #1 Bent over row
Übung #2 Chest press (DB)
Übung #3 Lat pull downs
Übung #4 Cable cross
Übung #5 Face pulls
Übung #6 Chin ups
Übung #7 Row on machine
Übung #8 Butterfly
---> 15 min Cardio
--------------------------------------------------------
WOD 26.02.2017 (Tom)
24,8 km RUN
--------------------------------------------------------
WOD 25.02.2017 (Franzi)
Warm up:
10 min Cardio
10x Air Squats
10x Squats narrow
10x Squats wide
10x2 Side Lunges l/r
Legs: 3x 12
Übung #1 Squats into abductors on machine
Übung #2 Bulgarian squats
Übung #3 Frontsquats (BB)
Übung #4 Romanian deadlift (BB)
Übung #5 Legpress wide stand
Übung #6 Legpress narrow stand
Übung #7 Leg stretchers
Übung #8 Seated calf lifts
---> 10 min Cardio
--------------------------------------------------------
WOD 24.02.2017 (Micha, Tom)
*Strength*
20 min EMOM
6 INCLINE BENCH PRESS min 1, 3, 5...
6 T-BAR ROW min 2, 4, 6...
*MetCon*
5 RDS
10 PULL-UP
15 RING PUSH-UP
10 CHIN-UP
15 DECLINE PUSH-UP
10 PUSH PRESS
15 SIT-UP
3 min rest
+
10 min FAT GRIP HOLD VAR.
+
2×
TABATA SHADOW BOXING
--------------------------------------------------------
WOD 18.02.2017 (Nadine, Thomas, Tom)
!!!each 33 reps!!!
S hrugs
I ncline Bench Press
L unges
V ups
E ccentric Pull-up
R ing Row
B urpees
A rcher Ringpush-up
C lean
K nee to Chest
S umo Deadlift
H ip Bridge
A merican Swing
R ear Delt Fly
Z ercher Squat
--------------------------------------------------------
WOD 17.02.2017 (Tom)
***ARMS-ROUTINE***
3x singleset, 15 reps
CLOSE-GRIP BB BENCH PRESS
60 sec rest
3x singleset, 15 reps
SPIDER CURL
60 sec rest
2x dropset, 8 reps
CABLE ONE ARM TRICEP EXTENSION
90 sec rest
2x dropset, 8 reps
ALTERNATE INCLINE DB CURL
90 sec rest
5x superset 10 reps
BENCH DIPS
DRAG CURL
60 sec rest
3x singleset
"21s" SZ CURL
120 sec rest
3x singleset
"21s" TRICEPS ROPE PRESS
120 sec rest
"IRON ARMS" TO FAILURE
--------------------------------------------------------
WOD 16.02.2017 (Tom)
3 km run
100 climbers
50 jump ins
50 jumping jack
1 km run
25 air squats
100 carrots
25 Air Squats
1 km run
upstairs
20 hip bridge
20 walking lunges
downstairs
1 km run
15 box jump
15 side lunges
1 km run
20 frog jumps
50 bear crawl
100 m sprint
1 km run
50 calf raises
50 high knees
1 km run
20 burpees
1 km run
10 jump over
slow jog
gesamt 13.13 km
--------------------------------------------------------
WOD 14.02.2017 (Christoph, Tom)
15 min intensiv warm up
3x superset, 15 reps, 120 sec rest
WIDE GRIP PULLUP
WEIGHTED PUSHUP
5x superset, 5 8 reps, 120 sec rest
HAMMER GRIP LAT PULL-DOWN
INCLINE BENCH PRESS, BB
5x superset, 5 8 reps, 120 sec rest
V-GRIP SEATED PULLEY ROW
BENCH PRESS, BB
3x superset, max. reps, 120 sec rest
CRUSH GRIP T-BAR ROW
CABLE CROSS
5x triset, max. reps, 180 sec rest
HANGING LEG RAISES
KNEELING CABLE CRUNCH
LANDMINE TWIST
--------------------------------------------------------
WOD 11.02.2017 (Thomas, Tom)
circa 4 km zügiger Berglauf
1x Cooper-Test,
mit Reifen auf Treppe, Plateau 1/2/3
3x komplette Treppe mit Sandsack hoch/runter
5 min Pause
circa 4 km zügiger Berglauf
3x komplette Treppe mit Sandsack hoch/runter
Plateau 1: 20 jump ins
Plateau 2: 20 climbers
Plateau 3: 20 jump ins
5 min Pause
circa 2,5 km zügiger Lauf
3x komplette Treppe mit Reifen hoch/runter
Plateau 1: 10 burpees
Plateau 2: 10 jump overs
Plateau 3: 20 push-ups
5 min Pause
auslaufen
Gesamt: 13,6/13,8 km
--------------------------------------------------------
WOD 09.02.2017 (Tom)
15 min intensiv warm up
3 Rounds for time of:
21 - 15 - 9 - Complex
8 BENCH PRESS, BB
7 CLEAN, BB
6 SNATCH, BB
8 PULL-UP
7 RING DIP
6 SIT-UP
no rest
6 BENCH PRESS
5 CLEAN
4 SNATCH
6 PULL-UP
5 RING DIP
4 SIT-UP
no rest
4 BENCH PRESS
3 CLEAN
2 SNATCH
4 PULL-UP
3 RING DIP
2 SIT-UP
180 sec rest
5 min rest
10 min SHOULDER ROUTINE
+
3x
1 min SHADOW BOXING
1 min rest
--------------------------------------------------------
WOD 06.02.2017 (Tom)
12 min warm up
3 Rounds for load and time of:
1200 m ROW
12 reps BB DEADLIFT
12 reps KB SWING
120 sec rest
12 min EMOM
12 reps BB SHRUGS
--------------------------------------------------------
WOD 04.02.2017 (Thomas, Steffen, Tom)
10 km RUN
(incl. 11 x Stairs, 5 x Slalom, Jumps)
2 Rounds 40/20 Timer
PULL-UP
CHIN-UP
TOE TO BAR
KNEE TO CHEST
HANG ON BAR
PULL-UP
CHIN-UP
TOE TO BAR
KNEE TO CHEST
HANG ON BAR
10 min
"DEAD RINGER"
3 Rounds
SLEDGE HAMMER STRIKES
3x
HANG ON FAT BAR MAX
--------------------------------------------------------
WOD 03.02.2017 (Christoph)
warm up (BB)
4x 8-10 reps
Incline press
Squat
4x 10-12 reps
DB Chest flys
Shrugs
4x 8-10 reps
Bench press
Knees to chest
4x 8-10 reps
Overhead press
Shrugs
4x 8-10 reps
Side raises
Knees to chest
4x 8-10 reps
Bent over raises
Shrugs
3x 12 reps
Cable flys
--------------------------------------------------------
WOD 03.02.2017 (Thomas)
400 Jumping Jacks
60 Flat Out Burpees
50 Pike Push-ups
80 Jump Squats
210s Low Plank
201s High Plank
--------------------------------------------------------
WOD 02.02.2017 (Andreas, Tom)
15 min warm up
Rower / Tube / empty Bar
5x singleset, 12 - 15 reps
RING SKILL PLAY
Rest 60 sec
5x superset, 8 - 12 reps
INCLINE DB BENCH PRESS REV. GRIP
INCLINE DB BENCH FLY/PRESS
Rest 120 sec
3x singleset, 10 - 12 reps
LATERAL SHUFFLE PUSH UP
Rest 90 sec
5x superset, max. reps
DB REVERSE SIDE LATERALS
STEERING WHEELS
Rest 120 sec
3x singleset, 12 - 15 reps
BB PUSH PRESS
Rest 180 sec
2x TABATA
FREE EXERCISES
no Rest
--------------------------------------------------------
WOD 01.02.2017 (Thomas)
120 Flat Out Burpees
120 Jump Squats
120 High Knees
120 Punches
60 High Plank Limb Raises
--------------------------------------------------------
WOD 31.01.2017 (Steffen)
12' AMRAP each complex
1-2-3-4-.....count up reps
*BB
push press
biceps curls
bent over row
*DB
front raise straight arms
hammer curls
decline bench press
*RINGS
ring pushups
ring triceps press
ring biceps curls
*FLOOR
back extensions
leg raises
ball shots
--------------------------------------------------------
WOD 31.01.2017 (Christoph, Tom)
warm up
10 min empty BB / Rower / Bodytube
3 Sets, 10 Reps
STRICT WIDE GRIP PULL-UP
60 sec Rest
5 Sets, 5 Reps
SUPINATED BB BENT OVER ROW
(FINAL SET DROPSET)
120 sec Rest
4 Sets, 10-12 Reps
NEUTRAL GRIP DB ROW
90 sec Rest
3 Sets, 10-12 Reps
CLOSE GRIP LAT PULL-DOWN
(FINAL SET DROPSET)
100 sec Rest
1 Set, TO FAILURE
V-GRIP PULLEY ROW
180 sec Rest
50 SLEDGE HAMMER STRIKES RIGHT
50 SLEDGE HAMMER STRIKES LEFT
10 min EMOM
10 BB SHRUGS
--------------------------------------------------------
WOD 29.01.2017 (Martin)
TOUGH GUY
Wolverhampton, Großbritannien
--------------------------------------------------------
WOD 28.01.2017 (Thomas, Tom)
Youtube Link hier:
Snowtime!!!, Brocken Run, 28.01.2017
33,8 km BROCKEN-RUN
--------------------------------------------------------
WOD 26.01.2017 (Tom)
***ARMS-ROUTINE***
Flat DB Skull Crushers (4 Sets)
Reps - 10, Rest - 90 sec
Cable Pressdown (4 Sets)
Reps - 10, Rest - 90 sec (Final Set Dropset)
Overhead Rope Extension (3 Sets)
Reps - 10--12, Rest - 70 sec
Feet Elevated Bench Dips (3 Sets)
Reps - 15, Rest - 60 sec (Final Set To Failure)
Standing BB Curls (4 Sets)
Reps - 8, Rest - 100 sec
Alternating DB Hammer Curls (4 Sets)
Reps - 20, Rest - 90 sec
Standing EZ Cable Curls (4 Sets)
Reps - 10, Rest - 90 sec (Final Set Dropset)
FOREARMS:
5x
Heavy BB FAT GRIP HOLD MAX.
Rest - 120 sec
--------------------------------------------------------
WOD 26.01.2017 (Thomas)
110 Jumping Jacks
110 Push-up Jacks
110 Jump Lunges
110 High Plank Knee Crosses
110 Jump Squats
--------------------------------------------------------
WOD 23.01.2017 (Steffen)
7 Rounds / 7 Reps
CLAPPING PUSHUP
BENCH PULL-OVER
L-SIT RING DIPS
CHIN UP
PISTOL SQUAT
HANDSTAND PUSHUP
TOES TO BAR
--------------------------------------------------------
WOD 23.01.2017 (Thomas)
130 Tuck Jumps
110 Walking Lunges
80 Commander Push-ups
110 Russian Twist Hard
110 Knee Tuck Crunches
150s Rest
--------------------------------------------------------
WOD 23.01.2017 (Christoph, Tom)
warm up:
BODY TUBE
20-15-10 SHUFFLE PUSH-UPS
3x Singleset, 8-10 reps + 2+ reps supported
DB BENCH PRESS
3x Singleset, 8-10 reps + 2+ reps supported
INCLINE DB BENCH PRESS
3x Singleset, 8-10 reps + 2+ reps supported
DECLINE DB BENCH PRESS
AMRAP 20 min
8 PULL-UP
10 KNEE TO CHEST
12 BB BICEPS CURL PITT-FORCE
14 RING CRUNCH
12 DB SHRUGS
10 KB SIDE BENDS
8 KB SWING
7 min
MAX. REPS BURPEE
--------------------------------------------------------
WOD 22.01.2017 (Martin)
19,03 km BROCKEN-RUN
--------------------------------------------------------
WOD 22.01.2017 (Andreas, Tom)
warm up 1000 m row
7 rounds
7 T-BAR ROW
7 CLOSE GRIP LAT PULL DOWN
7 BOX JUMP
7 PILLAR TO PRESS UP
7 KB THRUSTER
7 CHIN UP
7 KB LUNGES (7 each side)
77 sec rest
5 rounds
1 min DB SHADOW BOXING
1 min rest
1 Tabata
PLANK WITH OPPOSITE ARM/LEG RAISE
1 Tabata
SUPERMAN HOLD VAR.
40 reps left / 40 reps right
SIDE LEG LATERAL RAISES
--------------------------------------------------------
WOD 21.01.2017 (Thomas)
200 Jumping Jacks
300s Low Plank
140 Sit-ups
100 Russian Twist Hard
100 Leg Raises
--------------------------------------------------------
WOD 20.01.2017 (Tom)
ROUND 1 20 KG KB
ROUND 2 16 KG KB
ROUND 3 12 KG KB
STRICT AND FOR TIME
30 RUSS. SWING
30 DEADLIFT
30 BENCH ROW (15/15)
30 SHOULDER PRESS (15/15)
30 SHRUG (15/15)
30 BICEPS CURL
30 TRICEPS EXT.
30 BENCH PRESS
30 AROUND THE BODY (15/15)
30 AMER. SWING
03 MIN REST
--------------------------------------------------------
WOD 20.01.2017 (Thomas)
100 High Plank Jacks
75 Triceps Dips
200 Walking Lunges
75 Side Plank Oblique Crunch L
75 Side Plank Oblique Crunch R
150 Scissor Kicks
--------------------------------------------------------
WOD 19.01.2017 (Thomas)
180 Walking Lunges
270s Wall Sit
50 Push-up Side Planks
100 Sit-ups
65 Leg Raises
--------------------------------------------------------
WOD 17.01.2017 (Tom)
warm up 1500 m row
Strength
20-18-16-14-12-10-8-6-4-2
BENCH PRESS
CLEAN AND PRESS
5 min rest
Cardio
5 ROUNDS TABATA
DB SKIER SWING
BOX THRUSTER
ALTERNATING KB SWING
BOX SQUAT JUMP
BLAST OFF PUSHUP
SKATER JUMP
HIGH KNEES
PLANKE
1 min Rest
4 min rest
Technique
10 min
BB MUSCLE SNATCH
--------------------------------------------------------
WOD 14.01.2017 (Thomas, Tom)
Youtube Link hier:
Duathlon-Training im verschneiten Harz, 14.01.2017
Duathlon-Training mal anders herum
27,8 km MTB im Schnee
+
10,00 km RUN im Schnee
--------------------------------------------------------
WOD 14.01.2017 (Tobias, Steffen)
8 km RUN
incl. Zirkeltraining
--------------------------------------------------------
WOD 10.01.2017 (Andreas, Steffen)
2x 30sec boxing warmup
3 rounds
handstand pushups (supported) 8-10x
Incline shoulder press 15x
cuban press 15x
2x 30sec boxing with weights
3 rounds
superset
L-sit pull ups 8-10
pull down 20x
+
front lever (supported) 9x 10sec hold
--------------------------------------------------------
WOD 10.01.2017 (Christoph, Tom)
15 min AMRAP
10 Single Arm Low Cable Crossover (each arm)
20 Cross-Body Crunch
10 Single Arm Cable Row (each arm)
15 min AMRAP
10 Single Arm Cable Chest Press (each arm)
20 Cocoons
10 Single Straight Arm Pulldown (each arm)
50 - 40 - 30 - 20 - 10
Horizontal Bar Row (strict!)
PushXPro (strict!)
--------------------------------------------------------
WOD 07.01.2017 (Steffen, Thomas, Martin, Tom)
Teammember 1 + 2
vs.
Teammember 3 + 4
“Barbell”
100 PUSHUP ON BAR
100 BACK SQUAT
100 BENT OVER ROW
100 LUNGES
100 BICEPS CURL
100 SUMO DEADLIFT
100 SHRUGS
100 ROMANIAN DEADLIFT
100 GLUTE BRIDGE
100 CALF RAISE
100 SHOULDER PRESS
(each 50 reps)
--------------------------------------------------------
WOD 04.01.2017 (Steffen)
45sec/25sec
double arm waves
burpee + pull ups
single arm military press (sandbag)
lateral raise
slam ball + pushups
kb russian twist
boxing with weights
ring reverse fly
--------------------------------------------------------
WOD 04.01.2017 (Tom)
50 cal row
3, 6, 9, 12, 15 reps and so on in
25 min AMRAP
× Ring Pushup
× BB Power Clean and Jerk
× Pullup
× Kneeling Cable Crunch
25 cal row
--------------------------------------------------------
WOD 04.01.2017 (Thomas)
For Time
100 180` Jump Squats
50 Flat Out Burpees
150 Mountain Climbers
300 s Wall Sit
75 Up Downs
--------------------------------------------------------
WOD 03.01.2017 (Steffen)
3 x triset
Reverse pushups 10x
bench pull over 20x
triceps cable press 30x
3 x triset
chin ups 10x
biceps SZ curls 20x
concentration curls 30x
anschließend je
30x / 20x / 10x
body saw
weighted back extension
3x 30 sec Stützwaage gehockt
--------------------------------------------------------
WOD 01.01.2017 (Tom)
***Cable Tower***
10 min AMRAP
Single arm Cable Chest Press (Tower 1)
Single arm seated Cable Rows (Tower 2)
3 min Rest
10 min AMRAP
Single arm Cable Fly (Tower 1)
Single arm Lat Pulldown (Tower 2)
3 min Rest
10 min AMRAP
Single arm Cable Shrugs (Tower 1)
Cable Side Bends (Tower 2)
--------------------------------------------------------
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
--------------------------------------------------------
WOD 31.12.15 (Stephan)
100 Burpees
125 Lunges
150 Climbers
125 Situps
150 Climbers
125 Lunges
100 Burpees
Time 29:22
--------------------------------------------------------
WOD 29.12.15 (Christoph, Steffen, Tom)
Spartacus 2.0 Timer
40/20, 2 min Rest (45min)
2 x 5 Stationen
1. Pull up / toes to bar (hängend im Wechsel durchführen!)
2. Double Kettlebell Thruster
3. Box Jump Burpee
4. SDHP (Barbell)
5. Decline Push up / Crunch (Füße in Ringen, im Wechsel durchführen!)
6. Pull up / toes to bar
7. Double Kettlebell Thruster
8. Box Jump Burpee
9. SDHP
10. Decline Push up / Crunch--------------------------------------------------------
WOD 28.12.15 (Stephan)
15 Runden
7 Pullups wide grip
7 Front Lever raises
7 Deadlifts @ 90kg
60 Sec. Rest (im Spagat)
--------------------------------------------------------
WOD 27.12.15 (Thomas)
13,21 km Run
--------------------------------------------------------
WOD 26.12.15 (Franzi, Tom)
1 km Run
5 Rounds
1 km Run
--------------------------------------------------------
WOD 26.12.15 (Stephan)
15 Runden afap
5 HSPU
25 Squats
5 HSPU
25 Jumps
60 sec. Rest
--------------------------------------------------------
WOD 24.12.15 (Franzi, Thomas, Chris, Stephan, David, Tom)
--------------------------------------------------------
WOD 22.12.15 (Tom)
4.2 km Run
AMRAP 20 min
10 Pull up
10 Ring Dip
10 Wall Ball 9 kg
10 Planke Rotation
2.6 km Run
--------------------------------------------------------
WOD 20.12.15 (Steffen)
8 km Run
40sec power / 30sec Pause
3 runden
Kreuzheben,
Kettlebell swing,
Rudern ins Seil,
Push ups breit / schmal
Double arm Waves,
Beinheben (Bauch),
Klimmzüge,
Situps mit Gewicht,
Bizeps curls,
Dips
--------------------------------------------------------
WOD 19.12.15 (Thomas)
Mountainbiken
--------------------------------------------------------
WOD 19.12.15 (Tom)
50 Push up
30 Air Squat
weighted Barbell Wod
5x10 Bench Press
5x10 Thruster
5x10 Bicepscurl
3x10 overhead squat
3x10 Barbell Push up
2x10 Deadlift
4x10 Push press
3x10 overhead Lunges
2x10 High pull
cool down
50 Push up
30 Air squat
--------------------------------------------------------
WOD 14.12.15 (Stephan)
22, 21, 20, 19....... 1
- Handstand Pushups
- Back Squats @ 80kg
total reps 253
Zeit 43:29
--------------------------------------------------------
WOD 18.12.15 (Franzi)
Crossramp 20 min ( Crossramp 15, Widerstand 10)
10/10/8
Rückenzug 45kg,
Rudern 32kg,
Butterfly reverse 32kg,
Bizeps 27kg,
Bauchmaschine 27kg
3x 20 Rückenstrecker mit 10kg Scheibe,
Crossramp 15 min ( Crossramp 15, Widerstand 10)
--------------------------------------------------------
WOD 17.12.15 (Thomas)
13,7 km Run
--------------------------------------------------------
WOD 16.12.15 (Franzi)
Crossramp 15 Min ( Crossramp 15, Widerstand 10),
15/10 Schulterpresse je links + rechts mit 10 kg Scheibe,
3x HIIT Schulter an Multipresse mit 15/10/5 kg,
3x HIIT Brust an Multipresse mit 15/12,5/10 kg,
2x Bauch am "Abcoaster" jeweils 30x gerade; 10x links; 10x rechts,
3x Schulterpresse je links + rechts mit 10kg Scheibe,
Schrägbank für Bauch 2x 20 mit 10kg Scheibe,
Crossramp 15 Min ( Crossramp 15, widerstand 10)
--------------------------------------------------------
WOD 14.12.15 (Stephan)
(afap)
2 km run
50 Burpee Squat Jumps
50 Muscleup's
50 Froggers
50 One Hand Pushups
100 High Jumps
Time 37:27 min.
--------------------------------------------------------
WOD 14.12.15 (Thomas)
14,29 km Run
--------------------------------------------------------
WOD 11.12.15 (Steffen)
14,49 km Run
--------------------------------------------------------
WOD 13.12.15 (Tom)
5 Runden Core
10 Cable Crunch stehend
10 Beinheben hängend
10 Situps
10 Toes to bar
10 Planke mit Rotation
10 Seitdrehen im Stehen
10 Cable Crunch knieend
10 Knieheben hängend
10 Dragonflag ohne halten
20 sec Planke
1 min Rest
--------------------------------------------------------
WOD 12.12.15 (Tom)
AMRAP 20 min
8 Clean and Press 43 kg
8 Swing overhead 14 kg
plus
10 min "Iron Arms"
--------------------------------------------------------
WOD 11.12.15 (Steffen)
Tabata 20/10
Push ups 4x
Bizeps curls 4x
Klimmzüge 4x
Dips 4x
Kettlebell swing 4x
Kettlebell pull 4x
Seilspringen 4x
Boxen am sack mit Gewicht 4x
Hintere Schulter gummiseil 4x
Hintere Schulter ins Seil 4x
Push ups 4x
Rudern ins Seil 4x
Rope Double arm Waves 4x
Sprünge auf den Reifen 4x
Kniebeuge gegen widerstand 4x
Tritte gegen sack aus Kniebeuge heraus 4x
Alles hintereinander ohne Pause
--------------------------------------------------------
WOD 10.12.15 (Thomas)
11,83 km Run
--------------------------------------------------------
WOD 07.12.15 (Franzi)
15 Min crossramp ( crossramp Stufe 17, Widerstand 10)
"abcoaster" mit 10 kg Zusatzgewicht 20x gerade-, 20x schräge Bauchmuskulatur (links/rechts)
10/10/8-> Butterfly reverse 32 kg/ Butterfly 45 kg/ Rückenzug 39 kg/ Rudern 32 kg/ Bizepsmaschine 27 kg
3x 10 spider- Liegestütze
Schulterpress mit 10kg Scheibe 5x 10 links & rechts/
3 x Bauchmuskelmaschine 20x 27kg/ 20 Min crossramp ( crossramp stufe 17, Widerstand 10)
--------------------------------------------------------
WOD 05.12.15 (Martin, Tom)
Getting Tough The Race
--------------------------------------------------------
WOD 30.11.15 (Franzi)
15 Min crossramp
15/10/8
Butterfly reverse 25 kg
Butterfly 45 kg
Rückenzug 39 kg
Rudern 25 kg
Bizepsmaschine 18 kg
Rückenstrecker 10 kg
zum Schluss:
Klimmzüge 5x mit 14 kg Gegengewicht
2x Trizeps 20x mit 10kg Scheibe
2 x Bauchmuskelmaschine 20x 27kg
Bizeps 12x 23 kg
Klimmzüge 8x mit 18 kg Gegengewicht
15 Min crossramp
--------------------------------------------------------
WOD 28.11.15 (Franzi)
15 min crossrampe aufwärmen
HIIT Multipresse Squats 10x 30kg, 10x 20kg, 10x 10 kg
Multipresse einbeinige Kniebeuge 10x 10 kg je links+rechts
Schrägbank Bauch bis zur Erschöpfung mit 10 kg Scheibe ( gerade- und schräge Bauchmuskulatur)
"Abcoaster" Bauch mit 10 kg Zusatzgewicht 20x gerade je 10x links+rechts
Aduktionsmaschine Beine 10x 32 kg
HIIT Abduktionsmaschine beine 10x 39 kg, 10x 32 kg, 10x 25 kg, 10x 18 kg
Schrägbank Bauch ( s.o.)
Beinpresse 10x 68 kg/ "abcoaster" (s.o.)
Beinpresse 10x 68kg
für zwischendurch 3x 10 Spiderliegestütz
20 min lockeres Laufen ( Laufband)
--------------------------------------------------------
WOD 21.11.15 (Tom)
"Home" durch Wald zum Rodelhäuschen und zurück "Home".
"Home" über Straße zum Rodelhäuschen zum Hexentanzplatz.
45 Kniebeuge 45 Liegestütz.
Von Hexentanzplatz ins Bodetal .
60 Liegestütz. In Bode verweilen.
40 Liegestütz. In Bode verweilen.
Bodetal zurück "Home".
gesamt 19.7 km
--------------------------------------------------------
WOD 15.11.15 (Martin, Tom)
17,68 km Run
Torfhaus - Brocken - Torfhaus
--------------------------------------------------------
WOD 15.11.15 (Thomas, Steffen)
10,58 km Run
--------------------------------------------------------
WOD 11.11.15 (Tom)
22,1 km Run, Wernigerode - Zillerbachtalsperre, incl. 1 x 5 min "in" Talsperre
--------------------------------------------------------
WOD 08.11.15 (Martin)
23,8 km Run, incl. 4 x in Bode a 5 min
--------------------------------------------------------
WOD 08.11.15 (Stephan)
10 Rounds
7 weighted pullups 12,5kg
7 toes to bar
7 barbell thruster 30kg
60 sec. rest
70 t2b
70 thruster
--------------------------------------------------------
WOD 08.11.15 (Tom)
Supersätze
Beinstrecker / Beuger
zweibeinig
21 - 15 - 12 – 9 - 5
Beinstrecker / Beuger
einbeinig
21 - 15 - 12
Treppensteiger / Kniebeuge
21 - 15 - 12 – 9 - 5
+ 100 Sumo Kniebeuge
+ 3 × 50 Wadenheben
--------------------------------------------------------
WOD 07.11.15 (Franzi, Tom, Dominik)
--------------------------------------------------------
WOD 05/06.11.15 (Martin, Franzi, Tom)
diverse Trainingsläufe
--------------------------------------------------------
WOD 03.11.15 (Franzi, Tom)
--------------------------------------------------------
WOD 01.11.15 (Stephan, David)
5 Runden Trimmpfad Blankenburg ca. 11km
50 Muscleups
50 Toes 2 Bar
50 Pistol Squats
50 HS Pushups
je 5 x 10
--------------------------------------------------------
WOD 01.11.15 (Martin, Tom)
15,5 / 15,1 km Lauf
incl. 6 x Flussquerung
--------------------------------------------------------
WOD 31.10.15 (Franzi, Tom, David, Steffen, Christoph, Thomas, Dominik)
--------------------------------------------------------
WOD 27.10.015 (Franzi, Tom)
...mit einer Kettlebell auf dem Sportplatz...
1 km Laufen
1 Tabata Squats, 2 min rest
1 Tabata Lunges
2,5 km Laufen, 5 min rest
10 min Laufen, alle 2 min 15 push up
Gigasätze 21/15/9
21 Press / 21 High pull / 21 Curls, 1 min rest
15 Press / 15 High pull / 15 Curls, 1 min rest
9 Press / 9 High pull / 9 Curls, 1 min rest
2 min rest
Gigasätze 21/15/9
21 Rudern / 21 Deadlift / 21 Shrugs, 1 min rest
15 Rudern / 15 Deadlift / 15 Shrugs, 1 min rest
9 Rudern / 9 Deadlift / 9 Shrugs, 1 min rest
2 min rest
Gigasätze 21/15/9
21 Good mornings / 21 Beckenheben / 21 Swing, 1 min rest
15 Good mornings / 15 Beckenheben / 15 Swing, 1 min rest
9 Good mornings / 9 Beckenheben / 9 Swing, 1 min rest
2 min rest
Gigasätze 21/15/9
21 Snatch / 21 Überzüge / 21 Situps, 1 min rest
15 Snatch / 15 Überzüge / 15 Situps, 1 min rest
9 Snatch / 9 Überzüge / 9 Situps, 1 min rest
2,5 km Laufen
--------------------------------------------------------
Wod 14.10.2015 (Tom)
Supersätze
15/9/5 repeats
Push Press / Dips
decline Push up / Pull up
1 Tabata Cable Crunch
15/9/5 repeats
Clean / Frontpress
Row / Revers Shrugs
50 weighted Push up
15/9/5 repeats
Double KB Shrugs / Bicepscurl
High Pull / Flys
--------------------------------------------------------
Wod 07.10.2015 (Franzi)
9 km Run
5 x 10 push-ups
5 x 10 squats - jumps
--------------------------------------------------------
Wod 04.10.2015 (Stephan)
FL Training
Warmup
50 Pass Throughs
250 Single Unders
5 Runden (afap)
7 HS Pushups
30 sec. Rest
15 Muscleups
30 sec. Rest
20 OH Pushups
60 sec. Rest
27:09 min
--------------------------------------------------------
Wod 04.10.2015 (Franzi)
12 km Run
--------------------------------------------------------
Wod 27.09.2015 (Stephan, David)
5 Runden Trimmpfad am Blankenburger Schloss
+
5 x 10 Muscleups
--------------------------------------------------------
Wod 19.09.2015 (Franzi, Stephan, Christoph, Steffen, Tom, David)
6 Rounds Tabata
Rope
Bar
Ringdips / Dips
Ring Push-up / HSPU
Log / Barbell
Kettlebell
Wallball
Tireflip
+
30 min each as he likes
--------------------------------------------------------
Wod 15.09.2015 (Stephan)
50 Muscleups (afap)
Time 11:28
--------------------------------------------------------
Wod 15.09.2015 (Tom)
2 km Run
Gigasatz
Pull ups / Power Clean
25-15-9
Gigasatz
Chest-dips / Push Presses
25-15-9
Gigasatz
Ring-row / Chin ups
25-15-9
100 Cablecrunch
3 km Run
--------------------------------------------------------
Wod 11.09.2015 (Steffen)
7 Stationen, 5 Runden, 40/20sec
Ziehen ins Seil (rudern, Arme seitlich gestreckt, nach oben gestreckt / im Wechsel
Füße ins Seil, seitlich schwingen
Kettlebell mit gestreckten Armen nach vorn / nach oben
Rudern mit Langhantel
Wechselsprünge auf Kiste
Kettlebell zum Kinn ziehen, beim Ablassen leicht in die Knie
Seitlich mit geschlossenen Beinen über eine Langhantelstange
--------------------------------------------------------
Wod 11.09.2015 (Stephan)
5 Runden ( nach Zeit )
7 Muscleups
7 Toes to Bar
7 Pistols
60 sec. Rest
Total Reps 35
Total Time 10:24 min.
--------------------------------------------------------
Wod 10.09.2015 (Tom)
6 Tabata (1 min Rest)
1. Pull up
2. Cablecrunch
3. Power Clean
4. Deadlift
5. Ring dips
6. Chin up
7. Turning Torso
8. Decline Push up
+
Gigasatz
Barbell Shrugs / revers Shrugs
20 - 15 - 12 - 9 - 5
+
100 Decline Push up
--------------------------------------------------------
Wod 09.09.2015 (Stephan)
Benchpress
5 x 110kg, 7 x 106kg, 10x100kg, 11x 90kg
LH Curls 30kg
3x12
Bench Flys KH 12,5kg
3x10
French Press 35kg
3x10
Dips weighted + 30kg
1x8 / 2x6
3 Runden
10 Toes to Bar
50 Rope Jumps
3 Runden
10 Chinups + 12,5kg
50 Ropejumps
--------------------------------------------------------
Wod 08.09.2015 (Steffen)
30 min Tabata Timer 20/10
1. Box Jumps
2. Kettlebell Frontpress-hold, left-right rotation
3. One arm ring row
4. weighted boxing
5. Push up, wide / closed
6. Sandbag Squat
+ 100 reps core div. exercises
+ 5 km Run
--------------------------------------------------------
Wod 08.09.2015 (Franzi/Tom)
Spartacus 2.0 (Playground)
Push up
Horizontal bar row
Ballshots
Close push up
Core 1
Core 2
Lateral raises
reverse Shrugs
Core 3
Tuberow
+ Core
--------------------------------------------------------
Wod 07.09.2015 (Stephan)
Deadlifts
6 x 120kg, 10 x 115kg, 8 x 115kg
High Pull 40kg
3 x 10
Bent over Rows 70kg
3 x 10
Romain Deadlifts 70kg
3 x 10
4 Runden Strict Pullups Max + 50 Ropejumps
(19 / 13 / 11 / 10 Pullups)
25 Toes to Bar
--------------------------------------------------------
Wod 05.09.2015 (Franzi, Chris, Steffen, Tom)
Spartacus 2.0
1. Double Arm Waves
2. Bar / Ring Row
3. Bar / Ring Push up
4. Dips / Barrel Shrugs
5. Core for free
6. Clean-Press-Squat
7. Lunges + Front Press
8. Deadlift High pull
9. Wall Ball / Thruster
10. Tire Flip
6 Rounds!!!
--------------------------------------------------------
Wod 04.09.2015 (Franzi/Tom)
9 Kilometer Regenerationslauf
--------------------------------------------------------
Wod 04.09.2015 (Stephan)
3x15 Squats 80kg
4x12 HSPU +4kg
3x20 Lunges 40kg
3x12 Nackendrücken 40kg
3x10 Pistols 10kg
2 Runden Tabata ohne Pause
Hollow Body
Plank
Reverse Hollow Body Reverse Plank
5 Runden
2 Muscleups
25 Ropejumps
5 Runden
10 Toes to Bar
25 Ropejumps
--------------------------------------------------------
Wod 02.09.2015 (Franzi/Tom)
Sportplatz, 10 min laufen
1 Tabata Pushup / Squat (Bodyweight)
Sportplatz, 8 x 50 m Sprints
1 Tabata Ball Shots / KB Squat
Sportplatz, 5 min zügig laufen
1 Tabata Ring crunch / Dragonflag
Sportplatz, 8 x 50 m Sprints
1 Tabata Biceps / Triceps (Tube)
Sportplatz, 5 min zügig laufen
1 Tabata Ball Shots / KB Squat
Sportplatz, 6 x 50 m Sprints
1 Tabata Ring crunch / Dragonflag
Sportplatz, 5 min zügig laufen
1 Tabata Biceps / Triceps (Tube)
Sportplatz, 5 min auslaufen
--------------------------------------------------------
Wod 31.08.2015 (Franzi/Tom)
Spartacus 2.0
1. Double Arm Waves
2. Clean and Press
3.Wall Ball / Barrel Shrugs
4. Ring Row, one leg up
5. Deadlift + High Pull
6. Lunges + Front Press / Front Press Hold
7. Ring Push up
8. Tire flip / Core
9. Box Jump Burpee / Good Mornings
10. Planke + Rotation
+ Bar
--------------------------------------------------------
Wod 29.08.2015 (Martin/Tom)
full body outdoor (miteinander)
30 pushup
20 crossfit pullup
20 wall ball oder 20 KettleBell Thruster
15 ringdips
30 tire situps
20 KB swings
30 min so viele Runden wie möglich
abs / core indoor (nacheinander)
reverses Rudern an Stange mit Beinen hochgelegt im SS mit
schwere Crunch am Seilzug
3 Supersätze
schweres Rudern am Seilzug im SS mit
Dragonflag
3 Supersätze
Sideplanke mit Rotation
3 Supersätze
--------------------------------------------------------
Wod 26.08.2015 (Tom)
Spartacus 2.0 (4 x 10 x 40/20 2 min Rest)
komplett Wall Ball
--------------------------------------------------------
Archiv: