November



Fr 30.11.2018*

 

Skills

12' Handstand Walk & Muscle-ups

 

WOD

10' AMRAP

7 m Handstand Walk

7 Bar or Ring MU's

10 m BB Lunges

 

*Morning-WOD: Fat Amy



Do 29.11.2018

 

Skill / Strength

 7 Rounds of

1 Power Snatch, 1 Drop Snatch, 1 OHS, 1 Snatch

 

WOD

 5 Rounds of

10 HSPU

15 Cal. Cardio



Mi 28.11.2018

 

Skill

Pull-ups, Thrusters, Bench Press

 

WOD

23' Time Cap. | Team of 2

 

100 Pull-ups

100 Thrusters

100 Abmat Sit-ups

100 Back Squats

100 Bench Press

 

If finished under Time Cap.

AMRAP

50 DU's

10 Double Dumbbell Evil Press

10 Box Jumps over



Di 27.11.2018

 

Strength

Sumo Deadlift

10-8-6-4-4

 

WOD

10' EMOM

6 Sync Back Squat

 

10' EMOM

6 Sync TTB



Mo 26.11.2018

 

Strength

12' BB-Complex

1 Squat Clean, 1 Front Squat & 1 Jerk

Find your max

 

WOD

3 Rounds for Time

250 m run around Building

10 Burpees

20 Air Squats

10 Push-ups

 



So 25.11.2018

 

WOD

500 m Rowing all out

 

500 m SkiErg all out

 

20 Cal. Airbike all out



Sa 24.11.2018

 

Tabata 20 on / 10 off, 8 Rounds

 

DB or KB Arnold Press

 

Sprints

 

OHS & Burpees over Bar

 

Bulgarian Split Squat, change Leg after each Round

 

DB Thrusters: one work, one hold

 

 



Fr 23.11.2018

 

Strength

6 Sets of

1 Clean & 2 Jerk

 

WOD

10 Rounds of

 

5 Pull-ups

10 Push ups

15 Air Squats

 

Then 25 Sandbag Clean

50 Sandbag Lunges

50 Cal. Cardio



Do 22.11.2018

 

WOD

22' AMRAP

 

10 Bench Press

25 Abmat Sit-ups

20 Wall Balls

100 DU's

10 TTB

5 m Handstand Walk (Wall Walk, Bear Crawl)



Mi 21.11.2018

 

Strength

Snatch Block 5-5-5-5-5

Deadlift paused 5-5-5-5-5

 

WOD

10' EMOM

 4 Back Squats

 

Morning-WOD

Interval-Training

 

Battle Rope, Wall Balls, Rowing

 



Di 20.11.2018

 

Strength
Front Squat Bottom up

5-5-5-5-5

 

WOD

4 Rounds of

 

20 Pull-ups

15 Squat Clean

 

Every 2 Min.: 7 DB Evil Press

 

 



Mo 19.11.2018

 

Skill

Pistols

 

WOD

1/3 Rowing 7' for max meters

2' Rest

 

1/3 Pistols 90s on / 30s off, 4 Rounds

2'Rest

 

1/3 Bike 7' for max meters 



So 18.11.2018

 

Strength

10-10-10-10 Box step ups, each Side

 

WOD

4 Rounds of:

250 m. run around Building

25 MB Clean

20 HSPU



Sa 17.11.2018

 

Intervall

 

1' on & 1' off

 

Battle Rope

Sled Push

GHD Back Extension

Rope Climb

Hang on Rack

Handstand hold

Plank

Pull-ups

TTB

Deadlift

Bench Press

Tire Flips

 



Fr 16.11.2018

 

Strength

7' Power Clean & Front Squat & Shoulder to OH

 

WOD

20' EMOM

 

3 Power Clean

 

3 Front Squat

 

3 Shoulder to OH



Do 15.11.2018

 

Skills

Muscle-ups

 

WOD

10-9-8-7-6-5-4-3-2-1

 

Muscle-ups

Box Jumps over

 



Mi 14.11.2018

 

WOD

Team of 2

 

400 Wall Balls

 

30' Time Cap.



Di 13.11.2018

 

Strength

Good Morning 10-10-10-10

 

WOD

20' AMRAP

 

10 DB Squat Snatch (each Side)

15 cal. Cardio

25 KB Ami Swing



Mo 12.11.2018

 

Strength

Paused Back Squat 10-10-10-10

Decifit HSPU 5 sets max. reps

 

WOD

21-15-9

Thrusters

Pull-ups

KB Suitcase Deadlift



So 11.11.2018

 

Strength

Bench Press 5-5-5-5-5-5

 

WOD

2' on | 1' off

2 People per Station

 

Rowing

DB Snatch

Air Bike

Box Jumps over

Skierg

DB KB Snatch

 

 



Sa 10.11.2018

 

Tabata

 

Cardio

 

Sprints

 

DU's & BB Squat Jumps

 

MB Clean & Sandbag Clean

 

Bulgarian Split Squat

 

Plate Ground to OH, Plate Halo, Plate Press & Plate Jumps



Fr 09.11.2018

 

20' AMRAP

 

7 Pull-ups

 

15 cal. Cardio

 

10 BB OHS

 



Do 08.11.2018

 

Strength

 Snatch Grip Push Press behind Neck 10-10-10-10

 

WOD

 10-20-30.40.-50

Wall Balls

 

Sit-ups

 

10 Bench Press 



Mi 07.11.2018

 

Strength

 Back Squat 5-5-5-5-5

 

WOD

10' AMRAP

12 T2B

20 Push-ups

 

10' AMRAP*

7 HSPU

10 Burpees

 

*Morning Class: 10 KB Swing & 10 Wall-Balls



Di 06.11.2018

 

Strength

 5-5-5-5-5 Deadlift

 

WOD

 20' Running Clock

 

150 DU's

50 DB Power Cleans

50 DB Squats

150 DU's

50 DB Shoulder to OH

150 DU's

 

Rest of Time: DB Squat Clean



Mo 05.11.2018

 

WOD

4 Rounds, Team of 2:

 

60 cal. Cardio

 

40 Burpee Box Jumps over

 

20 Power Snatch

 

30' Time Cap.



So 04.11.2018

 

Skill

Ring Row 10-10-10

Ring Dips 10-10-10

 

WOD

3 Rounds of:

 

25 Power Snatch

 

10 Burpees

 

100 m Sprint

 

2' Rest after one Round



Sa 03.11.2018

 

Tabata (20 on / 10 off)

 

Bench Press & Push-ups

 

Front Squat with Kettlebells

 

Box Jumps & Burpees

 

Strict Pull-ups

 

Hang Power Clean & DU's or SU's



Fr 02.11.2018

 

Skill

Handstand Walk or Wall Walk

 

WOD

20' EMOM | Team of 2

 

Person A: 7 BB Thrusters & 7 Burpees

Person B: Hang on Rack till Person A finish

 

If Round is finish under 1 Minute, that's Rest Time

Next Round: Change Exercises/Station



Do 01.11.2018

 

WOD

50-40-30-20-10

 

Cal. Cardio

Power Clean