Um unsere Mitglieder und Coaches zu schützen, gelten ausnahmslos die folgenden Hygiene- und Abstandsregeln gemäß der aktuellen Corona Schutzverordnung:

I Vor dem jeweiligen Kurs – Checkliste 

  • Anmeldung zur Trainingseinheit über Wodify ist erfolgt.
  • Es bestehen keine gesundheitlichen Einschränkungen oder Krankheitssymptome. Ansonsten ist die Teilnahme am Training untersagt.
  • Es bestand für mindestens zwei Wochen kein Kontakt zu einer infizierten Person. Ansonsten ist die Teilnahme am Training untersagt.
  • Betreten der Halle nur in Sportbekleidung. Umziehen und Duschen nach dem Training ist eingeschränkt möglich (siehe unten)
  • Die Hygienemaßnahmen werden eingehalten:
    • Eintritt erst nach Aufforderung des Trainers. Vor dem Eingang muss der Mindestabstand (1,50 m) eingehalten werden. 
    • Eintritt nur einzeln durch den Haupteingang (empfohlen: mit Mund-Nasen-Schutz)
    • Desinfektion der Hände mittels Spender am Eingang.
  • Trainer weisen eine individuelle Trainingszone zu.
  • Selbstmitgebrachtes Equipment (Bänder, Matten etc.) darf nicht geteilt werden.
  • Es muss immer ein großes Handtuch zum Unterlegen mitgebracht werden.
  • Jegliche Körperkontakte, z. B bei der Begrüßung/High-Five o.ä. müssen unterbleiben.

II Während der Trainingseinheit – Checkliste

  • Der Mund-Nasen-Schutz kann während dem Training abgelegt werden. 
  • Es ist untersagt, ohne T-Shirt/Top zu trainieren. 
  • Bei Übungen, die auf dem Boden absolviert werden, muss ein mitgebrachtes Handtuch untergelegt werden.
  • Sämtliche Körperkontakte müssen während der Einheit unterbleiben. Dazu zählen auch sportartbezogene Hilfestellungen, Korrekturen und Partnerübungen.
  • Geräte dürfen nicht geteilt/getauscht werden.
  • Wenn sich Mitglieder während der Einheit entfernen, muss dies unter Einhaltung der Abstandsregel und durch Abmelden beim Trainer geschehen. Dies gilt auch für das Aufsuchen der Sanitäranlagen.
  • Nach Aufsuchen der Sanitäranlagen muss alles mit dem bereitstehenden Desinfektions-Spray angesprüht werden und die Handhygiene eingehalten werden.

III Nach der Trainingseinheit – Checkliste

  • Nach Beendigung der Einheit sollte der Mund-Nasen-Schutz wieder angelegt werden.
  • Alle genutzten Geräte müssen mit dem bereitstehenden Desinfektionsspray vom Nutzer selbst desinfiziert werden.
  • Vor dem Verlassen der Halle müssen die Hände desinfiziert werden (Spender).
  • Alle Mitglieder verlassen die Halle unmittelbar nach Ende der Trainingseinheit unter Einhaltung der Abstandsregeln durch den separaten Ausgang (Hallentor).
  • Der Aufenthalt nach dem Training in oder vor der Halle / auf der Empore ist untersagt.  Das Gelände muss zügig verlassen werden, um einen kontaktfreien Gruppenwechsel zu ermöglichen.
  • Maximal 3 Personen dürfen sich in den gekennzeichneten Bereichen nach dem Training in den Umkleiden aufhalten. Abstand einhalten!
  • Duschen: maximal 5 Minuten, danach muss alles getrocknet und desinfiziert werden. Nach maximal 15 Minuten muss der Umkleidebereich wieder geräumt sein.

The following binding rules according law have to be followed by every participant.

I Pre class - Checklist 

  • Registration for the training session via Wodify has been completed.
  • There are no health restrictions or symptoms of illness. Otherwise, participation in the training is prohibited.
  • There was no contact with an infected person for at least two weeks. Otherwise, participation in the training is prohibited.
  • Entering the box only in sportswear. Changing rooms and showers are open under certain restrictions after training. (see below)
  • Hygiene measures are to be observed:
    • Entry only after request of the coach. In front of the main entrance the minimum distance (1,50 m) must be kept. 
    • Admission only individually through the main entrance (recommended: with mouth-nose protection.)
    • Disinfection of the hands by means of a dispenser at the entrance.
  • Coaches assign an individual training zone.
  • Self-brought equipment (bands, mats etc.) must not be shared.
  • You must always bring a large towel to put underneath.
  • Any physical contact, e.g. during the welcome/high-five etc. must be avoided.

II During class - Checklist

  • The mouth and nose protector can be taken off during the training. 
  • It is forbidden to work out without a T-shirt/top. 
  • For exercises that are done on the floor (e.g. Burpees), a towel that you have brought with you must be put underneath.
  • All physical contact must be avoided during training. This also includes sports-related assistance, corrections and partner exercises.
  • Equipment may not be split/exchanged.
  • If members leave during the training, this must be done in accordance with the distance rule and by notifying the trainer. This also applies to visiting the sanitary facilities.
  • After visiting the sanitary facilities, everything must be sprayed with the disinfectant spray available and hand hygiene must be observed.

III Post class - checklist

  • After finishing the training, the mouth and nose protector should be put on again.
  • All used gear must be disinfected by the user himself with the disinfection spray provided.
  • Before leaving the box, hands must be disinfected (dispenser).
  • All members leave the box immediately after the end of the session through the separate exit (hall gate), observing the rules of distance.
  • It is prohibited to stay in or in front of the box / on the gallery after the training.  The area must be left quickly in order to allow a contact-free group change.
  • If you want to change clothes / want to shower after training:
    • Shower time: max. 5 minutes, after that dry and disinfect the space properly.
    • max 3 persons may stay in the changing room in the marked areas. Distance rules do apply! 
    • After max. 15 minutes the changing rooms muss be cleared again.

Archiv

TRAINING PROGRAM

MONDAY, 9/3   

WOD:

4 RFT

  • 5 Deadlifts (AHAP)
  • 7 Ring Muscle Ups or Burpee Pullups
  • 21 Box Jumps

ENDURANCE/BODYWEIGHT

WOD:

AMRAP x 20

  • 2-4-6-8-10... Situps
  • 4-8-12-16-20... Medball G2O
  • 100 m Run after every Set 

ADVANCED WEIGHTLIFTING

Focus: Clean & Jerk


GYMNASTICS

Focus: (Strict) Pullups (2/4)


TUESDAY, 10/3  

WOD:  

Team of 2 - For Time

  • 100-80-60-40-20 Cal Bike
  • 50-40-30-20-10 Syncro Lunges 

Alt: Calorie Row - Add 10 Cal to all numbers above

Post WOD:

3 RFQ

  • 20 Quad Heel Touches
  • 20 Hollow Rocks

ENDURANCE/BODYWEIGHT

WOD:

Every 2:00 Min for 10 Sets

Buy-In: 100 m Run

  • Set 1 = Max Up-Downs
  • Set 2 = Max Ring Rows
  • Set 3 = Max Pushups
  • Set 4 = Max Lunges
  • Set 5 = Max Air Squats

Rest 1:00 Min between Sets


FOUNDATION WEIGHTLIFTING

Focus: Clean & Jerk


WEDNESDAY, 11/3  

Lift:

Front Squat

  • 10 RM 

WOD:

AMRAP 9

  • 9 Overhead Squats (42.5/30)
  • 9 Up Downs
  • 9 Knees to Elbows 

GYMNASTICS

Focus: (Strict) Dips (2/4)


ADVANCED WEIGHTLIFTING

Focus: Snatch


THURSDAY, 12/3

WOD:

On a 3:00 Min Running Clock

  • 20 Pushups
  • 30 Russian Swings (32/24)
  • 75 Double Unders

Rest 1:30 Min

On a 5:00 Min Running Clock

  • 40 Pushups
  • 50 Swings
  • 100 Double Unders

Rest 1:30 Min

On a 7:00 Min Running Clock

  • 60 Pushups
  • 70 Swings
  • 125 Double Unders  

FOUNDATION WEIGHTLIFTING

Focus: Snatch


FRIDAY, 13/3 

WOD:

E4MOM x 16 MIN

  • Min 1-4: 800 m Run
  • Min 5-8: AMRAP of 3 Wallwalks, 15 Slamballs

Rest 4:00 Min.

E2MOM x 10 MIN

  • Min 1-2: 200 m Run 
  • Min 3-4: AMRAP of 2 DB Up-Downs, 4 DB Box Stepups

SATURDAY, 14/3

TEAM-WORKOUT 

Team of 2 

Part 1:

Push Press

  • Find 10 RM for both Team Partners 

Part 2:

 On a 20:00 Min Running Clock

  • 100 Wallballs (9/6)

Into AMRAP in remaining time of

  • 10 Thruster (60/42.5)
  • 10 C2B Pullups

TRAINING PROGRAM

MONDAY, 2/3   

WOD:

AMRAP 8

  • 12/10 Cal Row / Bike
  • 10 Handstand Pushups
  • 10 Renegade Rows (15/10)

REST 2:00 MIN

AMRAP 8

  • 12/10 Cal Row or Bike
  • 10 HSPU
  • 10 Renegade Rows 

ENDURANCE/BODYWEIGHT

WOD:

Every 3:00 for 7 Sets 

  • 200 m Run
  • 10-15 Pullups*
  • 10-15 Pushups*
  • Max Alt. Lunges

*Athletes choose how many Pullups and Pushups they do every Set. Stick with that number and complete unbroken or break it up once max! 


ADVANCED WEIGHTLIFTING

Focus: Clean & Jerk


GYMNASTICS

Focus: Strict Gymnastics - Pullup (1/4)


TUESDAY, 3/3 

Lift:

10 Min to find 

  • 10 RM Back Squat

WOD:  

4 RFT

  • 75 Double Unders
  • 15 Hang Squat Cleans (40/25)

Timecap = 11 Min. (Scale to be able to complete!)


ENDURANCE/BODYWEIGHT

WOD:

 EMOM x 28

  • 1: 6/6 Single Arm DB Burpee
  • 2: 12/12 Single Arm DB Push Press
  • 3: 18 Situps
  • 4: Rest 

FOUNDATION WEIGHTLIFTING

Focus: Clean & Jerk


WEDNESDAY, 4/3  

Skill:

10 Minutes for 

  • Strict Muscle Ups / False Grip Work

WOD:

E2MOM x 20

  • 1&2: 400 m Run
  • 3&4: 15 Burpees into Max Muscle Ups / Pullups / Ringrows

GYMNASTICS

Focus: Strict Gymnastics - Dip (1/4)


ADVANCED WEIGHTLIFTING

Focus: Snatch


THURSDAY, 5/3

WOD:

5 Sets

  • 20/15 Cal Bike or Row
  • 25 Russian KB Swings (32/24)
  • 20 Box Stepups (24/20)

Rest 2:00 Min. between Sets

Post-WOD:

3 Sets

  • 30 Weighted Situps

Rest as needed


ENDURANCE/BODYWEIGHT

WOD:

8 RFT

  • 10 MB Squat Cleans
  • 12 MB Reverse Lunges
  • 14 MB Plank Rolls 

Timecap = 16 Min.

Post-WOD:

Tabata (8 x 20/10)

  • 1: Glute Bridges
  • 2: MB Russian Twists

FOUNDATION WEIGHTLIFTING

Focus: Snatch


FRIDAY, 6/3 

Lift:

10 Min to find

  • 1 RM Clean & Jerk 

WOD

"Cali Bear"

Every 30 Sec for 20 Minutes

  • 1 Power Clean & Jerk (100/70)

Beginners: Scale down and perform 2-3 unbroken Reps per Minute within 10-15 Sec max.!


SATURDAY, 7/3

TEAM-WORKOUT 

In Teams of 2 - For Time

  • 100 Cal Row
  • 100 Pullups
  • 30 Front Squats
  • 50 Pullups
  • 50 Cal Row
  • 30 Front Squats

P1 works while P2 rests. Workout must be completed in order, split Reps any way.

Front Squat comes from the Ground. C2B is optional for Teams or Teammembers. 

TRAINING PROGRAM

MONDAY, 24/2   

Lift:

15 Min to find

  • 1 RM Deadlift

WOD:

"Ripcord"

4 RFT

  • 15 C2B 
  • 15 Deadlifts (85/57.5)
  • 400 m Run / 500 m Row 

ENDURANCE/BODYWEIGHT

WOD:

5 Rounds for Max Reps

  • 1: Max Cal Bike
  • 2: Max Ring, Box or Bench Dips
  • 3: Max KB Sumo Deadlift High Pull
  • 4: Max Situps 

ADVANCED WEIGHTLIFTING

Focus: Clean & Jerk


GYMNASTICS

Focus: Ring Muscle Up


TUESDAY, 25/2 

WOD:

AMRAP 20

  • 15/12 Cal Bike, Row or Ski
  • 15 DB or BB Floor Press
  • 3 Wallwalks

ENDURANCE/BODYWEIGHT

WOD

AMRAP 25

  • 20 Plate G2O
  • 200 m Run
  • 50 Lunges
  • 1:00 Min Plank 

FOUNDATION WEIGHTLIFTING

Focus: Clean & Jerk


WEDNESDAY, 26/2  

Lift:

15 Min to find 

  • 3 RM Clean & Jerk

WOD:

AMRAP 7

  • Clean & Jerk (60/42.5)

Every Minute, including 3,2,1,Go do 15 Air Squats! 


GYMNASTICS

Focus: Bar Muscle Up 


ADVANCED WEIGHTLIFTING

Focus: Snatch


THURSDAY, 27/2

WOD:

3 Sets

1) 2:00 Min Running Clock

  • 500/400 m Row 
  • Rest for Remainder of time

2) 2:00 Min Running Clock

  • Heavy KB or DB Farmers Carry

3) 2:00 Min Running Clock AMRAP of

  • 20 Double Unders
  • 10 Pushups

Rest 1:00 Min between Sets

Post WOD:

Tabata (8 x 20/10) 

  • DB Hammer Curl
  • Bent over Row

4 Rounds each!


ENDURANCE/BODYWEIGHT

WOD:

EMOM x 20 

  • 1: 10 Pushups + 10 Ringrows
  • 2: 10 Air Squats + 10 Boxjumps
  • 3: 200 m Run
  • 4: :30 Sec Wall Sit

Post WOD:

2-3 Sets

  • 21 Biceps Curls (7-7-7)
  • 20 Quad Heel Touches

FOUNDATION WEIGHTLIFTING

Focus: Snatch


FRIDAY, 28/2 

WOD

"Cindy's Evil Twin"

Pempelforce Open Workout 3 will be released on Friday! 

Clothing Motto for Event 3 = RAINBOW! 


SATURDAY, 29/2

TEAM-WORKOUT

TBA

TRAINING PROGRAM

MONDAY, 17/2   

WOD:

For Time

  • 400 m Run
  • 50 Box Jump & Step Down
  • 40 Double KB or DB Front Rack Lunges
  • 30 Hand Release Pushups
  • 50 Up-Downs
  • 30 Hand Release Pushups
  • 40 Dbl KB or DB FRL
  • 50 Box Jump & Step Down
  • 400 m Run 

ENDURANCE/BODYWEIGHT

WOD:

EMOM x 20

  • 1: 15/12 Cal Bike
  • 2: 15 MB Cleans
  • 3: 15 V-Ups
  • 4: Rest 

ADVANCED WEIGHTLIFTING

Focus: Clean & Jerk


GYMNASTICS

Focus: Ring Muscle Up (3/4)


TUESDAY, 18/2 

Lift:

Deadlift

  • Build to heavy 3-Rep

WOD: 

30-20-10 Reps for Time

  • Deadlift (110/75)
  • Toes to Bar

--> 50 Double Unders after each Set


ENDURANCE/BODYWEIGHT

WOD:

Every 3:00 Min for 5 Sets

  • 200 m Run
  • 20 Jumping Squats
  • 20 Pushups

Post-WOD:

2-3 Sets

  • 10 Barbell Hammer Curls 
  • 10 Barbell Triceps Extensions 

FOUNDATION WEIGHTLIFTING

Focus: Clean & Jerk


WEDNESDAY, 19/2  

Lift:

5 Sets of S2O-Complex

  • 1 Push Press
  • 2 Push Jerk
  • 3 Split Jerks

Start moderate and build to heavy set with perfect form.

WOD:

AMRAP 10

  • 6 Push Jerk (70/47.5)
  • 15/12 Cal Row, Bike or Ski  

GYMNASTICS

Focus: Bar Muscle Up 


ADVANCED WEIGHTLIFTING

Focus: Snatch


THURSDAY, 20/2

WOD:

EMOM x 18

  • :50 Sec of Max Rep KB Flow*
  • :50 Sec of Max Rep BW Flow**
  • :50 Sec of Max Rep Rope Climbs

*1 Rep of KB Flow:

  • 1 SA Russian Swing (L)
  • 1 SA Hang Clean (L)
  • 1 SA Russian Swing (R)
  • 1 SA Hang Clean (R) 

** 1 Rep of BW Flow:

  • 1 Air Squat
  • 1 Step Back to Plank
  • 1 Sit Thru (R)
  • 1 Sit Thru (L)

ENDURANCE/BODYWEIGHT

WOD:

AMRAP 10

  • 15 Up-Downs
  • 15 SA DB SDHP
  • 15 Up-Downs
  • 15 SA DB Snatches
  • 15 Up-Downs
  • 15 SA DB Front Rack Lunges

2:00 Min Rest

AMRAP 8

  • Pick up where you left off 

FOUNDATION WEIGHTLIFTING

Focus: Snatch


FRIDAY, 21/2 

WOD

"Increasingly Difficult"

Pempelforce Open Workout 2 will be released on Friday! 

Clothing Motto for Event 2 = WHITEOUT! 


SATURDAY, 22/2

TEAM-WORKOUT 

In Teams of 2 - 3 RFT

  • 1000 m Row
  • 80 Partner Wallballs
  • 60 Alt. Burpees

TRAINING PROGRAM

MONDAY, 10/2   

LIFT

Deadlift

  • Build to heavy 5-Rep

WOD

"Christine"

3 RFT

  • 500 m Row / 400 m Run
  • 12 Deadlifts (@ BW)
  • 21 Box Jumps (24/20)

ENDURANCE/BODYWEIGHT

WOD

AMRAP x12

  • 21 Situps
  • 15 Pike Pushups
  • 9 Ring Rows

Post WOD

Core Work


ADVANCED WEIGHTLIFTING

Focus: Clean & Jerk


GYMNASTICS

Focus: Ring Muscle Up


TUESDAY, 11/2 

Lift:

5 Sets of S2O Complex

  • 2 Push Press
  • 1 Push Jerk
  • 1 Split Jerk

WOD:

EMOM x12

  • 7 Push Press + Max Push Jerk (50/35)
  • 5 Burpees + Max Double Unders

ENDURANCE/BODYWEIGHT

WOD

EMOM x 30

  • 1: Max Wallballs
  • 2: Max Tuck Ups
  • 3: Max Wall Sit
  • 4: Max Mountain Climbers
  • 5: Rest 

:45 Sec of Work Max!


FOUNDATION WEIGHTLIFTING

Focus: Clean & Jerk


WEDNESDAY, 12/2  

WOD:

AMRAP 7 

  • 1-2-3-4... Bar Muscle Ups
  • 2-4-6-8... Hang Power Clean (70/47.5)

- REST 3:00 MIN - 

AMRAP 5

  • Pick up where you left off in Part 1

Post WOD:

3 Sets

  • 30 MB Russian Twists or 15/15 Throws
  • 20 Weighted Glute Bridges

GYMNASTICS

Focus: Bar Muscle Up 


ADVANCED WEIGHTLIFTING

Focus: Snatch


THURSDAY, 13/2

WOD

AMRAP 35

  • 400 m Run
  • 500 m Row
  • 1 Mile Bike
  • 20 Perfect Pushups
  • 30 Situps
  • 40 Walking Lunges
  • 1:00 Min Athlete Choice*

*Athlete Choice (Pick one or mix it up):

  • Hollow Hold / Rocks
  • Plank Hold / Shoulder Taps
  • Deadbugs
  • Quad Heel Touches
  • Sit-Thrus

 


ENDURANCE/BODYWEIGHT

WOD:

10 RFT

  • 100 m Run
  • 30 Russian Twists
  • 20 Alt. DB Front Rack Lunges

FOUNDATION WEIGHTLIFTING

Focus: Snatch


FRIDAY, 14/2 

WOD

"Quick and Dirty"

Pempelforce Open Workout 1 will be released on Friday! 

Clothing Motto for Event 1 = BLACKOUT! 


SATURDAY, 15/2

CLOSED - DUE TO OUR ANNUAL BOX UPDATE :-)

TRAINING PROGRAM

MONDAY, 3/2   

LIFT

Strict Press

  • 1-1-1-1-1 

*Start moderate-heavy and build to heaviest Single Rep (1RM)

*Timecap = 10 Min

WOD

For Time

  • 40 Cal Bike / Row
  • 12 DB Strict Press (heavy)
  • 30 Situps
  • 30 Cal 
  • 12 DB Strict Press
  • 30 Situps
  • 20 Cal 
  • 12 DB Strict Press 
  • 30 Situps

*Score is Time

*Timecap = 12 Min

ENDURANCE/BODYWEIGHT

WOD

Every 5 Minutes for 4 Sets

  • 200m Run
  • 20 Ring Row Reach Backs
  • 10 Ring Rows
  • 100m Run
  • 20 Alt. Plank Shoulder Taps
  • 10 Pushups 

Post WOD

Core Surprise :) 

ADVANCED WEIGHTLIFTING

Focus: Clean & Jerk

GYMNASTICS

Focus: Ring Muscle Up


TUESDAY, 4/2 

WOD

Death by...

  • 6 Russian KB Swing (24/16)

*Reps increase by 6 every minute (6-12-18...)

*Timecap = 7 Min.

Death by...

  • 5 Up-Down Box Jumpovers 

*Reps increase by 5 every minute (5-10-15...)

*Timecap = 7 Min.

Death by...

  • 4 Pullups

*Reps increase by 4 every minute (4-8-12...)

*Timecap = 7 Min.

Optional Finisher:

For Time

  • 200 Lunges or Box Stepups

ENDURANCE/BODYWEIGHT

WOD

EMOM x 9

  • 15/12 Cal Bike
  • 7 Single DB Lunge-Lunge-Squat*
  • 9 Boxjumps

2 MIN REST

EMOM x 9

  • Max Cal Bike
  • Max Single DB Lunge-Lunge-Squat*
  • Max Boxjumps

*Use your "weaker" leg once more than your "stronger" leg!

FOUNDATION WEIGHTLIFTING

Focus: Clean & Jerk


WEDNESDAY, 5/2  

LIFT

Back Squat

  • 1-1-1-1-1

*Start moderate-heavy and build to heaviest Single Rep (1RM)

*Timecap = 10 Min.

WOD

3 RFT

  • 400 m Run / 500 m Row
  • 15 Front Squats (60/42.5)

*Timecap = 12 Min.

GYMNASTICS

Focus: Bar Muscle Up 

ADVANCED WEIGHTLIFTING

Focus: Snatch


THURSDAY, 6/2

WOD

AMRAP 15

  • 2 Rope Climb
  • 25 Hang Muscle Snatches
  • 75 Double Under

Post WOD

3 Sets 

  • 20 Banded Face Pulls
  • 20 Banded Tricep Pulldown
  • 20 Alt. V-Ups

*perform with light band

ENDURANCE/BODYWEIGHT

WOD:

3 RFT

  • 400 m Run
  • 30 Burpees
  • 30 Air Squat 
  • 30 Pullups / Ringrows

FOUNDATION WEIGHTLIFTING

Focus: Snatch


FRIDAY, 7/2 

WOD

"Death Row"

EMOM x 20 

  • 20 Cal Row
  • 15 Burpees

*Scale to Max Rep in 45 Sec. 

Post WOD

3 Sets 

  • 2:00 HS Walk / Quadruped Walk

*Rest 1 Min between Sets


SATURDAY, 8/2

TEAM-WORKOUT

IN TEAMS OF 3...

2 SETS x 3 MINUTES @ EACH STATION*

STATION 1 -- Back Squat (185/125)|(135/95)** STATION 2 -- Cal Bike/Row STATION 3 -- Toe to Bar STATION 4 -- Rest

*Fight Gone Bad Style. P1 starts on Station 1 / P2 on S2 / P3 on S3 and rotates down. Teammates rotate between stations 1,2,3 and all partners rest at same time for the final station. No additional rest b/t stations.

**Back Squat comes from ground.

YOGA

Unfortunetaly, Cat can't teach the 1 pm Yoga class this Saturday and Mel is not available. We set up more spots for the 12 pm class. 

Dear members,

Happy anniversary week to us! :-)

Please make sure to check your inbox (and spam mail folder) and read all information with regards to our expanded schedule which will come into effect as of February, 1st. :-)


TRAINING PROGRAM

Monday, 27/1   

WOD:

"Uppercut"

Buy-In...

20 Ring Muscle Ups

Then in remaining time...

2 Rounds 

  • 7 Power Cleans (60/42.5)
  • 7 Lateral Burpees

Into...

2 Rounds

  • 5 Power Cleans (70/47.5)
  • 7 Lateral Burpees

AMRAP in remaining time of...

  • 3 Power Cleans (85/55)
  • 7 Lateral Burpees

Endurance / Bodyweight

WOD: 

10-30-50 Reps for Time

  • Cal Row
  • Ring Rows
  • Burpees 
  • Air Squats

Scaled = Team of 2 


Advanced Weightlifting

Fokus: Clean & Jerk


Gymnastics

Fokus: Pull-ups (week 4)


Tuesday, 28/1

Lift:

Back Squat

  • 5x3

Work up to heaviest set of 3 

WOD:

3 RFT

  • 13 Back Squats (70/47.5)
  • 350 / 300 m Row

Alternate = 300/250 m Ski or 1:00 Bike for Meters


Endurance / Bodyweight

WOD: 

For Time

  • 800 m Run
  • 50 Walking Lunges
  • 150 Double Unders
  • 50 Walking Lunges
  • 800 m Run

Timecap = 20 Min.


Foundation Weightlifting

Focus: Clean & Jerk


Wednesday, 29/1  

WOD:

EMOM x 18

  • 3 Hang Power Snatches (Building)
  • 9,12 or 15 Toes to Bar
  • 9,12 or 15 Hand Release Pushups

*Athletes can choose which Rep-Scheme to follow in the BW movements

*Power Snatch starts light then can build every Round or every other Round.


Gymnastics

Fokus: Handstand & HS Walk (Week 4)


Advanced Weightlifting

Focus: Snatch


Thursday, 30/1

WOD:

5 Sets 

  • 20 Wallballs
  • 20 DB Suitcase Lunges
  • 20/15 Cal Row

Athlete must pick 2 of the 5 Total Sets to do 30 Reps for WBS and Lunges, Calories remain the same.

The 3 remaining sets stay at the given Rep Scheme.


Endurance / Bodyweight

WOD:

EMOM x 25

  • 1: 200 m Run
  • 2: 12 DB Hang Power Cleans
  • 3: 150 m Ski
  • 4: 12 Single DB Alt. Curtsy Squats
  • 5: 12/10 Cal Bike

Foundation Weightlifting

Focus: Snatch


Friday, 31/1

Lift: 

Shoulder Press

  • 5 x 3 Reps

Start moderate and build to heaviest Set of 3

WOD:

For Time

2 Rounds

  • 15 Push Press
  • 25 Box Jumps

- Rest 1:00 -

1 Round

  • 30 Push Press
  • 50 Box Jumps

Saturday, 1/2

3 YEARS OF PEMPELFORCE - TEAM OF 3 WOD

Part 1 = 3 x AMRAP 3 (Running Clock)

  • Max Rep Burpees

Each Partner does one AMRAP, 1 Partner remains in Plank, 1 Partner rests

Goal = Total Reps

- Rest 2:00 Min -

Part 2 = EMOM x 9

  • 1: Cal Row
  • 2: Deadlift (100 / 70)
  • 3: T2B / Knee Raises

Goal = Total Reps

- Rest 2:00 Min - 

Part 3 = 3 RFT (9 Min Cap)

  • 60 Partner Wallballs 
  • 60 Box Jumps / Stepups

Goal = Time


Sunday, 2/2

CrossFit Kids free Trial Class - 11-12h

TRAINING PROGRAM

Monday, 20/1   

WOD:

AMRAP 12

  • 8 C2B Pullups
  • 200 m Run / Row

Endurance / Bodyweight

WOD: 

EMOM x4

  • 30 Sec Max Ring Rows 

EMOM x4

  • 30 Sec Max Pushups

EMOM x4

  • 30 Sec Max Air Squats

EMOM x4

  • 30 Sec Max Burpees

Advanced Weightlifting

Fokus: Clean & Jerk


Gymnastics

Fokus: Pull-ups (week 3)


Tuesday, 21/1

Lift:

Hang Power Clean

  • 3x3
  • Heavier than WOD-weight

WOD:

15-12-9 Reps

  • Hang Power Clean (42.5/30)
  • Box Jump (24)

12-9-6 Reps

  • Hang Power Clean (60/42.5)
  • Box Jump (30)

9-6-3 Reps

  • Hang Power Clean (85/55)
  • Box Jump (30+)

Endurance / Bodyweight

WOD: 

EMOM x12

  • 12/10 Cal Bike
  • 15 KB Suitcase Deadlift
  • :45 Sec KB Front Rack Hold

- REST 3:00 MIN - 

REPEAT EMOM x12! 


Foundation Weightlifting

Focus: Clean & Jerk


Wednesday, 22/1  

Lift:

Back Squat

  • Find your new 5RM

WOD:

AMRAP 2

  • Max Calorie Bike

Gymnastics

Fokus: Handstand & HS Walk


Advanced Weightlifting

Focus: Snatch


Thursday, 23/1

Lift I:

Deadlift

  • 4 x 3 Reps

Lift II:

Tempo Shoulder Press

  • 4 x 5 Reps

WOD:

3 RFT

  • 25 Plate G2O
  • 10 Burpees to Plate

Timecap = 5:00 


Endurance / Bodyweight

WOD:

20 RFT

  • 6 Up-Downs
  • 8 KB SDHP
  • 10 Box Jumpovers

Foundation Weightlifting

Focus: Snatch


Friday, 24/1

WOD I: 

On a 12 Min Running Clock

  • 1 Mile Run
  • Max Meter Row

WOD II:

AMRAP 12

  • 6 Strict Pullups
  • 12 Hand Release Pushups
  • 18 Situps

Saturday, 25/1

Team WOD:

Teams of 2 - For Time

  • 120 Thrusters (60/42.5)
  • 120 Up-Downs

P1 works, P2 rests. Reps can be split any way.


Sunday, 26/1

OPEN GYM

TRAINING PROGRAM

Monday, 13/1   

WOD:

Tabata (8 Rounds of 20 on / 10 off)

  • Russian KB Swing (24/16)
  • Air Squat
  • T2B / Reverse Crunch
  • MB Slamballs

- REST 1:00 MIN BETWEEN TABATAS


Endurance / Bodyweight

WOD: 

For Time

  • 500 m Row
  • 25 Hand Release Pushups
  • 400 m Row
  • 20 HRPU
  • 300 m Row
  • 15 HRPU
  • 200 m Row
  • 10 HRPU
  • 100 m Row
  • 5 HRPU

Timecap = 16 Min.

Post-WOD:

3 Rounds 

  • 1 Min Hollow Hold
  • 1 Min Arch Hold 

Advanced Weightlifting

Fokus: Snatch


Gymnastics

Fokus: Pull-ups (week 2)


Tuesday, 14/1

WOD:

4 RFT

  • 75 Double Unders
  • 500 / 450 m Row
  • 25 Hand Release Pushups

Post WOD:

3 RFQ

  • 25 BB Curls
  • 25 Glute Bridges

Endurance / Bodyweight

WOD:

4x AMRAP 5 

  • 3 DB Manmakers (Single or Double DB)
  • 6/4 Cal Bike or Ski

- REST 2:00 MIN BETWEEN AMRAPS - 


Foundation Weightlifting

Focus: Snatch


Wednesday, 15/1  

Lift:

In 15 Min work up to a Heavy Complex of

  • 1 Power Snatch
  • 1 Squat Snatch
  • 1 Overhead Squat

WOD:

EMOM x4

  • 5 Burpees
  • Max Rep of Squat Snatches (42.5/30)

- REST 2:00 MIN -

REPEAT EMOM x4

  • 5 Burpees
  • Max Rep of Squat Snatches

Gymnastics

Fokus: Handstand & HS Walk


Advanced Weightlifting

Focus: Snatch


Thursday, 16/1

WOD:

AMRAP 18

  • 6 Ring Muscle Ups
  • 18 DB Hang Power Cleans
  • 36 Forward Lunges

Endurance / Bodyweight

WOD:

EMOM x 21

  • 15/12 Cal Bike
  • 10/10 SA Suitcase DLs

Foundation Weightlifting

Focus: Snatch


Friday, 17/1

WOD: 

"Diane"

21-15-9 Reps for Time

  • Deadlifts (100/70)
  • Handstand Pushups

Saturday, 18/1

Team WOD:

Australia Relief Effort 

Teams of 4 Athletes row, bike or ski

  • 10 kms 
  • 21 kms

You decide the distances to complete as a Team.

You may switch at any given time.

Please sign in your Team on the list in the box. So that we can plan starting times and material accordingly.

We are collecting donations to help rescue and treat Koalas at that specific day which will go 100% to:

https://www.koalahospital.org.au/

ANY DONATION IS OKAY AND EVERY EURO HELPS!


Sunday, 19/1

Closed

TRAINING PROGRAM

Monday, 6/1   

WOD:

For Time

  • 8-6-4-2-4-6-8 Deadlifts
  • 8 Handstand Pushups *
  • 16 Medball Cleans *

After every Deadlift set complete 8 HSPU und 16 MB-Cl.


Endurance / Bodyweight

WOD: 

AMRAP 20

  • 400 m Run
  • 30 Alt. Lunges
  • 20 Double Unders
  • 10 Burpees 

Advanced Weightlifting

Fokus: Clean


Gymnastics

Fokus: Pull-ups (week 1)


Tuesday, 7/1

WOD:

4 Sets 

  • 2:00 Max Cal Bike / Row / Ski
  • 1:00 KB Swings
  • 1:00 KB Goblet Lunges

1:00 Min Rest between Sets 


Endurance / Bodyweight

WOD:

EMOM x 20

  • 1: 15 Pullups
  • 2: 15 Situps / Tuckups
  • 3: 15 Box Jumps
  • 4: 15 Pushups

Foundation Weightlifting

Focus: Clean

photo/video shoot during this class (as announced per e-mail)


Wednesday, 8/1  

WOD:

"Fran"

21-15-9 Reps

  • Thruster 
  • Pullups 

photo/video shoot during this class (as announced per e-mail)


Gymnastics

Fokus: tba


Advanced Weightlifting

Focus: Snatch

photo/video shoot during this class (as announced per e-mail)


Thursday, 9/1

Skill:

On a 10 Min Running Clock built to

Heavy KB Complex

  • 1 SA KB Deadlift
  • 1 SA KB SDHP
  • 1 SA Russian Swing
  • 1 SA KB Hang Clean
  • 1 SA KB Hang Snatch

WOD:

AMRAP 7

  • 10 Unbroken Double Unders *
  • 10 K2E
  • 5 Strict Dips

* Double Unders increase by 10 every Round 

- REST 2:00 - 

AMRAP 7

  • 10 KB Sumo DL High Pull
  • 10 K2E
  • 5 Strict Dips

* SDHP increase by 5 every Round


Endurance / Bodyweight

WOD:

E3MOM x 5 Sets

  • 15/12 Cal Row
  • 12 Single Arm DB Burpee Deadlift
  • 9 DB Deficit Pushups

Foundation Weightlifting

Focus: Snatch


Friday, 10/1

WOD: 

EMOM x 21

  • Max Reps of DB Bear Complex
  • 2 "No Jump" Rope Climbs
  • 20/15 Cal Row 

Saturday, 11/1 - OPEN GYM & YOGA ONLY (DUE TO SEMINAR)

photo/video shoot during Yoga and Seminar (as announced per e-mail)

Team WOD:

Team of 2 - AMRAP 20

  • 100m Run
  • 12 Wallballs
  • 6 Burpees

P1 works, while P2 is resting. Once Round is finished, you may change.


Comp Class - OPEN GYM ONLY (DUE TO SEMINAR)

A. METCON

18-12-6 for Time

  • Up-Down Box Jumpover 
  • Hang Power Clean

REST 2:00 MIN

6-12-18 for Time

  • Up-Down Box Jumpover
  • Hang Power Clean 

B. TEAM WOD

AMRAP 20

  • 100 m Run
  • 12 Wallballs
  • 6 Burpees

P1 works, while P2 is resting. Once Round is finished, you may change.  


Sunday, 12/1

OPEN GYM (EMPORE ONLY DUE TO SEMINAR)

Opening hours on the holidays:

12/24, 12/26, 12/31

  • 10:00 Team WOD + Open Gym
  • 11:15 Team WOD + Open Gym

12/25 and 01/01 closed


TRAINING PROGRAM

Monday, 30/12  

Lift:

ON A 25:00 RUNNING CLOCK...

  • Build to 1RM Snatch

WOD:

ON A 5:00 RUNNING CLOCK...

  • 30 Burpees
  • Max Reps of Power Snatch (RX 43/30 kg ) (SC 30/20 kg)

(Score is Reps)

Athlete Goal → Find a heavy 1RM Snatch in 25:00 for the Strength. Short sprint style Workout - think fast through the burpees and staying connected to the barbell through the snatches.


Endurance / Bodyweight

WOD: 

amrap 20 min

  • 250m row
  • 15 Boxjumpovers
  • 10 Medball Cleans

Tuesday, 31/12 - NEW YEAR'S EVE SPECIAL

Teams of 4 - 2on/2off (reps split by 2)

40 minutes for:

buy in: 2020m row (switch every 250m)

then: amrap 31 minutes

  • 20 Sync DB Sntaches
  • 12 Sync Burpees Step-ups
  • 366 SU
  • 19 Sync weighted Sit-ups

Wednesday, 1/1  

Closed - HAPPY NEW YEAR!


Thursday, 02/01

Skill:

ON A 12:00 RUNNING CLOCK...

Practice HS Walk Skill

  • Beginner - Bear Crawl or Box Walk
  • Intermediate - Box Walk or Guided Walk
  • Advanced - Guided Walk or Free Walk

Metcon:

EMOM x 15 MINUTES

  • MIN 1 - MAX Push-Ups
  • MIN 2 - 16/13 Cal Row
  • MIN 3 - MAX V-Ups

(Score is Reps) 


Endurance / Bodyweight

TWO PARTS 

AMRAP x 5 MINUTES

  • MAX Calorie Bike

-Rest 1:00-

5 ROUNDS FOR TIME

  • 10 Push-Ups
  • 15 Sit-Ups

-7:00 Hard Cap on Part 2-

(Part 1 - Score is Cals / Part 2 - Score is Time) 

FINISHER 

"TABATA"

8 ROUNDS :20 ON / :10 OFF

  • MVMT 1 - Banded Lat Pull Downs
  • MVMT 2 - Bodyweight Russian Twists (As Fast As Possible)

Friday, 03/01

Lift:

ON A 25:00 RUNNING CLOCK...

  • Build to 1RM Clean & Jerk

(Score is Weight)

WOD: 

3 ROUNDS FOR TIME

  • 10 Power Clean (RX 70/47 kg)|(SC 52/35 kg)
  • 10 Shoulder to Overhead

Athlete Goal → Retest of the 1RM C&J. Want to get speed out of the hole in the clean and setup for success with a strong split jerk. Goal is fast stand, fast feet, fast hands! Loading for Workout, need to hit 5+ reps unbroken when fresh. 


Saturday, 04/01

Team WOD:

"OPEN 20.5 - Team Version"*

20 min amrap - in Teams of 2

  • 40 Ring Muscle-Ups (or various Scaling Options)
  • 80 Cal Row
  • 120 Wall Balls 

*Reps can be broken up and completed in any order.


Comp Class

A. CONDITIONING 

3 ROUNDS FOR TIME

  • 20 Toes to Bar
  • 20 Alt DB Snatch (22,5/15 kg)
  • 20 Single DB Step-Up (24/20)

*DB Can be held any way on the body similar to Open standard.

B. WOD

"OPEN 20.5" 

FOR TIME

  • 40 Ring Muscle-Ups*
  • 80 Cal Row
  • 120 Wall Balls (20/14)|(14/10)

-20:00 Hard Cap-

*Reps can be broken up and completed in any order.

Athlete Goal → You choose how you want your workout to go today! If you’re proficient with Muscle Ups, do you do them all at the beginning? Or do you hammer out the Cal Row and Wall Balls and leave the Muscle Ups for the end? If you got your first Muscle Ups in the 2020 Open, this is your shot to test your new capacity! 

 C. STRENGTH 

3 SETS

  • 3 Hang Power Cleans (84/57kg)
  • 25' HS Walk
  • 3 Hang Power Cleans (84/57kg)
  • 25' HS Walk

-Rest 2:00 b/t Sets-

(Score is Each Round for Time) 


Sunday, 29/12

CLOSED!

#PEMPELFORCE 

Dear members,

the last training week of the year is coming up. 

We would like to thank you all for an exciting and great year. Enjoy the holidays with your loved ones!

Opening hours on the holidays:

12/24, 12/26, 12/31

  • 10:00 Team WOD + Open Gym
  • 11:15 Team WOD + Open Gym

12/25 and 01/01 closed


TRAINING PROGRAM

Monday, 23/12  

Lift:

5-5-5 Push Press

  • *Set 1 - 30-40% x 5
  • Set 2 - 40-50% x 5
  • Set 3 - 50-60% x 5

*Deload week from Wendler. Reps should be smooth and mechanics perfect.

WOD:

3 SETS

  • 500m Row
  • 400m Run

-Rest 2:00 b/t Sets-


Endurance / Bodyweight

WOD: 

1 Round of each of the 4 Stations

4:00 Min Work, 1:00 Rest between Stations

Station 1:

  • Min 1: 10 Burpees
  • Min 2: 10 KBS

Station 2:

  • Min 1: Max Cal Bike
  • Min 2: Max. Plank

Station 3:

  • Min 1: 10 Sit-ups
  • Min 2: 10 Goblet Squats

Station 4:

  • Min 1: 10 Boxjump Overs
  • Min 2: 10 Push-ups

Tuesday, 24/12 

"12 Days of Christmas Team Special"

Teams of 2

  • 1 Sumo Deadlift High-Pull (22.5/17.5 kg)
  • 2 Thrusters (22.5/17.5 kg)
  • 3 Push Presses (22.5/17.5 kg)
  • 4 Power Cleans (22.5/17.5 kg)
  • 5 Power Snatches (22.5/17.5 kg)
  • 6 American Kettlebell Swings (32/24 kg)
  • 7 Pull-Ups
  • 8 Knees-to-Elbows
  • 9 Box Jumps (24/20 in)
  • 10 Double-Unders
  • 11 Burpees
  • 12 Overhead Walking Lunges (22.5/17.5kg)

 Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1.

Score is the total amount of time it takes to complete the full 364 repetitions.


 Wednesday, 25/12    

Closed - Enjoy some time with your family and friends. Merry Christmas!


Thursday, 24/12

TEAM WOD CHRISTMAS SPECIAL

AMRAP x 15 MINUTES

PA 1:

  • Bike/Row for max. meters

PA 2: 

  • 5 Power Snatch
  • 10 Pull-ups
  • 15 Sit-ups

Score = Meters on Bike/Rower


Friday, 27/12

Lift:

5-5-5 Front Squat

  • *Set 1 - 30-40% x 5
  • Set 2 - 40-50% x 5
  • Set 3 - 50-60% x 5

*Deload week from Wendler. Reps should be smooth and mechanics perfect.

WOD: 

FOR TIME

21-15-9

  • Thruster 
  • Burpees to Target 

-9:00 Hard Cap-


Saturday, 28/12

Team WOD:

IN TEAMS OF 2...

4 ROUNDS FOR TIME*

  • 20 Deadlift (275/185)|(185/135)
  • 40 Toe 2 Bar
  • 60 Cal Row

*P1 works while P2 rests. Workout must be completed in order. Split reps b/t partners any way.

-32:00 Time Cap-


Comp Class

A. LIFT

EMOM UNTIL FAILURE*

  • 2 Power Clean + 1 Hang Power Clean + 2 Push Jerk + 1 Split Jerk (155/105)

*If you fail before minute 5, rest 1:00 then complete 3 more rounds for quality.

-15:00 Hard Cap-

B. TEAM WOD

IN TEAMS OF 2...

4 ROUNDS FOR TIME*

  • 20 Deadlift (275/185)|(185/135)
  • 40 Toe 2 Bar
  • 60 Cal Row

*P1 works while P2 rests. Workout must be completed in order. Split reps b/t partners any way.

-32:00 Time Cap-

C. STRENGTH / SKILL

FOR QUALITY

  • Practice HS Walk

Sunday, 29/12

CLOSED!

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