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All Levels:
A) EMOM for 10:00:
A1. 4-6 False Grip Pull Ups (Rings)
A2. Plank Variations for 0:30
B) For time:
400m run
25 burpees
400m run
25 kbs 32kg/24kg
400m run
25 kbs
400m run
25 burpees
Time cap: 20:00
WL:
A. Front squat
1. Establish a 3RM in front squats.
2. Drop down to approximately 75% and do three additional sets of five reps but as 1,5 front squats. Three long seconds in the top position on every rep.
B. Bench press
1. Establish a 5RM in bench press.
2. Drop down to 90% and do three additional sets of five.
3. Drop down to 80% and do three additional sets of five.
Gymnastics:
A. TTB Progressions, then 3 Sets of ME TTB(-2) with 1 min Rest in between(perfect Kipp)
B. 5 Sets of:
B1. 15 Hinge Rows, Rest 30sec.
B2. 10/10 Side over arch, Rest 30sec.
B3. 5 HSPU, Rest 30sec.
Mobility
A) Squat
Ankle Mobility Test
Was hindert uns an einem guten Squat? Wir werden es testen und speziell Übungen machen, die unsere Schwäche verbessern werden.
http://www.mobilitywod.com/2012/08/squat-quick-test-is-it-your-ankles-or-hips/
5 inches = 12,5cm
Hip Mobility
- Midline Stability 1
Tabata Plank
Bear Crawl variations
A) 15 min to work on your TGU
B) "Gregs Holiday WOD #8"
5 rounds for time:
7 hang power snatches 45kg/30kg
14 air squats
21 du's
time cap: 10:00
All Levels:
A. EMOM for 12 minutes(6 Sets):
A1. Row 30sec. for calories(moderate pace)
A2. 8 Deadlifts(work up over 6 Sets for your weight in B.)
B. CF Games Event 13 - Pedal to the metal 2(version)
For time:
12 parallette handstand push-ups
40-calorie row
8 Deadlifts (about 90% of 1RM)
Time Cap: 12 minutes
All Levels:
A. EMOM for 12 minutes(4 Sets):
A1. Row 30sec. for calories(moderate pace)
A2. 6/6 Single Arm Ring Rows(moderate intensity)
A3. 4/4 DB Squat snatches(work up over 4 Sets for your weight in B.)
B. CF Games Event 12 - Pedal to the metal 1(version)
For time:
3 Legless Rope Climb ascents
40-calorie row
8 dumbbell squat snatches (as heavy as possible)
Time Cap: 10 minutes
WL:
A. Snatch
1. Daily max in snatch for doubles.
B. Back squat
1. Daily max in doubles.
2. Drop down to 90% for a triple; 85% for four reps, 80% for five reps, 75% for six reps, 70% for seven reps, 65% for eight reps, 60% for nine reps and 50% for a rep-out set.
"The Seven"
Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups
Open WOD 12.5
Complete as many reps as possible in 7 minutes following the rep scheme below (Women 65 pound):
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
All Levels
- 4 rounds of:
A1. Weighted Pull Ups x4-6
A2. Weighted Pistols x6 ea
- „Annie“
50-40-30-20-10
Double Unders
Sit Ups
- For time:
50-40-30-20-10
Air Squats- after each set perform 10 Burpees
Gymnastic:
A. Pistol Progressions
B. 5 Sets of:
B1. 5-10/5-10 Pistols(Progressions)
B2. 10sec. Front Lever Hold(Progressions)
B3. 10sec. Back Lever Hold(Progresions)
C. 3 Sets(30sec. On/30sec. Off) of:
C1. Chest-facing-wall HS Hold
C2. Air Squat Bottom Hold(Advanced: Pistol Bottom 15/15sec.)
C3. Passive Hang
All Levels
1 KB Goblet Jump Squats (non Consecutive) 6 X 3
Ankle Mobility as rest
BB Glute Bridge on Floor 5 X 5
KB Renegade Rows 5 X 5
T-spine Mobility as rest
Escalating Density Training 8-10 Min
15 each
1 KB Split Squat
Inverted Rows
Plank Punchouts
Line Drill
F. Ten reps, alternating between weakest and strongest mix grip, lift the bar and then drop it down.
- 15 Min to find you 3RM Clean
Advanced: Squat Clean (TNG)
Intermediate: Hang Power Clean
Beginner: Medball Clean (10-15 reps)
B) For time:
400m Farmer Carry (20x20m)
20 KB Floor Presses
20 Sit-Ups
20 Pull Ups
20 KB Floor Presses
20 Sit Ups
20Pull Ups
400m Farmer Carry (20x20m)
A. EMOM for 15min(5 Sets):
A1. Advanced: Ring Push Ups/ Intermediate: Push Ups/Beginner: Incline Push up x15
A2. Advanced: Strict (L-Sit) Pull Up x3-5 @1313/ Intermediate: Eccentric Pull Up x3-5 @33X3/ Beginner: Ring Row x3-5 @1313
A3. Advanced: Strict TTB x6-10/ Intermediate: Strict K2E x6-10/ Beginner: Strict Knee raise x6-10
B. Tabata:
8x20sec. On/10sec. Off - FLR
8x20sec. On/10sec. Off - Active Hang from Bar
8x20sec. On/10sec. Off - Reverse Plank