#PEMPELFORCE 

TRAINING PROGRAM

Monday, 14/10 

Lift:

Push Press

  • 10 RM

WOD:

Every 4:00 for 4 Sets

  • 15 Burpees over Bar
  • 20 Push Press (50/35)
  • 30 Box Jumps

Endurance / Bodyweight

WOD: 

Team of 2 

1) 6 Rounds

  • :15 Bike Sprint
  • :45 Recovery Pedal
  • 1:00 Rest

REST = 2:00

2) 4 Rounds

  • :30 DB Squats
  • :30 Air Squats
  • 1:00 Rest

REST = 2:00

3) 2 Rounds

  • :40 Sec Burpees
  • :20 Sec Hollow Rocks
  • 1:00 Rest

GYMNASTICS

  • Focus: Strict Pullup & Strength Development (1 of 4)

Tuesday, 15/10

WOD: 

EMOM x30

  • 2-3 Front Squats * (Heavy!)
  • 12/10 Cal Bike
  • 2-3 Rope Climbs
  • :45 Sec Static Hold **
  • :60 Sec Rest

*Bar for the Squat comes from Ground! 

** Static Hold Choices

  • Hollow Hold
  • Superman Hold
  • Plank
  • L-Sit
  • Wall Sit 
  • Tuck Hold
  • Bar Hang 
  • Ring Support Hold
  • Bottom Dip Hold
  • KB Front Rack Hold

Endurance / Bodyweight

WOD:

EMOM x21

  • :50 Sec Max Situps
  • :40 Max Ringrows
  • :30 Max Cal Row

Foundation Weightlifting

  • Clean & Jerk

Wednesday, 16/10    

Lift: 

Power Snatch

  • 5 x 3 Reps
  • Moderate - Heavy, NO MAX!
  • Same weight across

WOD:

"Power Plus Amanda"

11 - 9 - 7 - 5 Reps for Time

  • Power Snatch (60/42.5)
  • Bar Muscle Up 

Advanced Weightlifting

  • Clean & Jerk

Thursday, 17/10

WOD: 

In Teams of 2

AMRAP 15

  • P1 = Row for Calories
  • P2 = 5 DB Bent over Rows, 10 Up-Downs, 15 KB Swings

- Rest 2:00

AMRAP 15

  • P1 = Bike for Calories
  • P2 = 5 Pushups, 10 Stepovers, 15 Air Squats 

Endurance / Bodyweight: 

WOD: 

On a 5:00 Running Clock

  • 75/60 Cal Row

Then AMRAP 10 (5:00 - 15:00)

  • 10 Up Downs
  • 10 Box Jump Overs
  • 10 V-Ups / Tuck Ups
  • 10 Box Dips 

Friday, 18/10

WOD: 

OPEN 20.2

TBA on Thursday! Page will be updated once announced! 


Saturday & Sunday, 19/10 + 20/10

Weightlifting Weekend Special

Alle Plätze ausgebucht!

Unser Open Gym Bereich wird an beiden Tagen für euch geöffnet sein, das DROPPEN JEGLICHER GEWICHTE DORT IST STRIKT VERBOTEN!

All spots booked!

Open Gym will be available both days, please note that DROPPING ANY WEIGHT IS NOT ALLOWED! 


CF OPEN 2020 (Sat, 19/10)

Im Rahmen unserer Open-Community Events sind wir heute zu Gast bei Juan und The Old Man CrossFit in Mönchengladbach.

Come join us! Anmeldung bei den CF Open NICHT ERFORDERLICH!

Juan of "The Old Man CrossFit" in Mönchengladbach is hosting us for the 2nd week of Open Workouts today. Come join us!

Officially signing up for the CF Open is not mandatory!

 

Archiv

#PEMPELFORCE 

TRAINING PROGRAM

Monday, 7/10 

Lift:

Front Squat

  • 10 RM

WOD: 

For Time

  • 20 Front Squats (60/42.5)
  • 40 Situps
  • 40 Plate OH Back Step Lunges
  • 15 Front Squats (70/47.5)
  • 30 Situps
  • 30 Plate OH Back Step Lunges
  • 10 Front Squats (85/55)
  • 20 Situps
  • 20 Plate OH Back Step Lunges
  • 10 Front Squats (85/55)

Endurance / Bodyweight

WOD:

3 RFT

  • 50 Air Squats
  • 400 m Run
  • 20 Box Jumps

GYMNASTICS

  • Focus: Rope Climbs 2/2

Tuesday, 8/10

WOD: 

AMRAP 20

  • 400 m Row*
  • 15 Up-Downs
  • 10 Strict Pullups 

*plus 50m every Round


Endurance / Bodyweight

WOD:

AMRAP 20

  • 10 Plate Deadlifts
  • 15 Situps
  • 10 Plate G2O
  • 15 Up Downs
  • 100 m Rec. Run 

Foundation Weightlifting

  • Snatch

Wednesday, 9/10    

Lift: 

Power Clean

  • 5 x 3 Reps
  • Work to moderate-heavy

WOD: 

"Eliza-Plus"

27-21-15-9 Reps for Time

  • Power Clean
  • Ring Dip or HR Pushup

Advanced Weightlifting

  • Snatch 

Thursday, 10/10

WOD: 

EMOM x10 

  • AMRAP of 10 Double Unders + 5 Dbl DB Snatch 
  • :45 Sec Row / Bike

Rest 3:00 Min

EMOM x10

  • AMRAP of 5 MB Hang Squat Clean + 5 MB Strict Press 
  • :45 Sec Row / Bike

Endurance / Bodyweight: 

WOD: 

Every 2:30 for 6 Sets

  • 14/10 Cal Row
  • 10 Ringrows
  • Max Wallballs / MB Cleans in remaining time

Rest 1:00 Min between Rounds 


Friday, 11/10

WOD: 

OPEN 20.1

TBA on Thursday! Page will be updated once announced! 


Saturday, 12/10

Team WOD

"Filthy 100" - Team of 2 for Time

  • 100 Box Jumps
  • 100 Jumping Pullups
  • 100 KB Swings
  • 100 Walking Lunges
  • 100 Knees to Elbows
  • 100 Push Press
  • 100 Good Mornings
  • 100 Wallballs
  • 100 Burpees
  • 100 Double Unders

CF OPEN 2020

Im Rahmen unserer Open-Community Events sind wir heute zu Gast bei Raphael und CrossFit Kleve.

Come join us! Anmeldung bei den CF Open NICHT ERFORDERLICH!


Sunday, 13/10

CLOSED!

#PEMPELFORCE 

TRAINING PROGRAM

Monday, 30/9 

Skill & Strength:

EMOM x8 

  • 3-5 Tall Box Jumps
  • 2-3 Wall Walks 

WOD: 

3 Sets 

4:00 Min on / 2:00 Min off

  • 200 m Row / Run
  • 20 Box Jump Overs
  • 20 Wallballs
  • Max Deadlifts (125 / 85)

Endurance / Bodyweight

WOD:

4 Sets of 4 RFT

each Round has a 5 Min Cap

  • 10 Medball Goblets
  • 10 Alt DB Snatches

GYMNASTICS

  • Focus: Rope Climb - Technique

Tuesday, 1/10

Lift:

Every 1:30 for 6 Sets

  • 2 TNG Power Snatches 

WOD:

AMRAP 16

  • 3 Power Snatches (Sub = 10 DB Snatches)
  • 6 T2B
  • 6 Strict Pullups
  • 6 T2B

Endurance / Bodyweight

WOD:

AMRAP 25

  • 200 m Run
  • 20 Sandbag Squats
  • 50 Double Unders 

Foundation Weightlifting

  • Clean & Jerk

Wednesday, 2/10    

WOD: 

"Death Row"

EMOM x20

  • 20 Cal Row
  • 15 Burpees

Scale to a number you can finish in :45 Sec!

Note total reps!


Advanced Weightlifting

LIFTOFF OCTOBER 2019

  • 1RM Snatch
  • 1RM Clean & Jerk

Thursday, 3/10

Team - WOD

"Tag der deutschen Einheit"

Team of 3 - AMRAP 31

  • 3 Squat Cleans
  • 10 Handstand Pushups / Pushups

Once every Partner has completed one Round:

  • 3x 100m Relay Run

Endurance / Bodyweight: 

WOD: 

Triple AMRAP

AMRAP 8

  • 12 Up-Downs
  • 10 Situps
  • 8 Box Jumpovers
  • 6 Pushups

- REST 2:00 Min


Friday, 4/10

Lift: 

On a 10:00 Min Running Clock

  • 3 RM Thruster 

WOD: 

10 RFT

  • 9 Thruster
  • 35 Double Unders

Saturday, 5/10

Team WOD

HERO - TEAM OF 3 - "JENKINS"

AMRAP 40

  • 50 Burpees
  • 400 m Run (together)
  • 50 KB Swings
  • 400 m Run
  • 50 Pullups 
  • 400 m Run
  • 50 Pushups
  • 400 m Run

1 Person is working, split up any way


Sunday, 6/10

CLOSED!

#PEMPELFORCE 2019/2020 

TRAINING WEEK 2-12

Monday, 23/9 

Lift: 

Deadlift

  • 3-3-3-3-3

Aim for Heavy Set of 3 or 3RM

WOD: 

For Time (TC = 10)

Buy-In: 200 m Run

Into: 3 Rounds

  • 15 Deadlifts
  • 50 Double Unders

Buy-Out: 200 m Run


Endurance / Bodyweight

WOD:

21-15-9 Reps for Time

  • Burpees
  • Situps
  • Pullups
  • Ringrows
  • Dips
  • Pushups

E2MOM = 100 m Sprint Row


GYMNASTICS

  • Focus: Handstand (3/3)

Tuesday, 24/9

Lift:

EMOM x8

  • 2 Power Snatches + 1 Squat Snatch

work as heavy as possible towards the end of EMOM

WOD:

EMOM x21

  • 12 Alt DB Split Snatches
  • 12/10 Cal Bike (15/12 Cal Row)
  • Max Unbroken Wall Balls

Endurance / Bodyweight

WOD:

2 Rounds of the following AMRAPS

1: AMRAP 3

  • 10 Jumping Squats
  • 20 Single Unders

2: AMRAP 3

  • 10 Jumping Lunges
  • 20 Flutter Kicks

3: AMRAP 3

  • 10 Up-Down to Bars
  • 20 Jumping Jacks

1 Min Rest between Stations, repeat twice!


Foundation Weightlifting

  • Snatch

Wednesday, 25/9    

WOD: 

NCFIT BASELINE I

1: On a 12 Min Running Clock

  • Run 1 Mile 
  • Max Meter Row in remaining time

5 MIN REST 

2: AMRAP 12

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

POST-WOD (optional):

3 RFQ 

  • Acc. 2 Min L-Sit
  • Acc. 2 Min HS Hold

Advanced Weightlifting

  • Snatch

Thursday, 26/9

Lift: 

EMOM x8

  • 2 Power Clean + 1 Squat Clean

work as heavy as possible towards the end of EMOM

WOD: 

22-16-10 Reps for Time

  • Up-Downs
  • Power Cleans (60/42.5)

POST WOD (optional): 

2x Tabata (8 Rounds of 20 Sec Work and 10 Sec Rest)

  • Hollow Rocks
  • Arch Rocks

Endurance / Bodyweight: 

WOD: 

For Time

1-2-3-4-5-6-7-8-9-10 Reps of 

  • Dbl DB Deadlift

10-9-8-7-6-5-4-3-2-1 Reps of 

  • V-Ups

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

  • Box Stepovers

10-9-8-7-6-5-4-3-2-1 Reps of 

  • Cal Bike

Friday, 27/9

Lift: 

Back Squat

  • 5-5-5-5-5

Build to heavy Set of 5 of 5RM

WOD: 

Team of 4 - AMRAP 10

  • Max Cal Bike 
  • 2 People have to be in Plank during the entire 10 Min Window!

Saturday, 28/9

Team WOD

Team of 4 

10-20-30-40-50 Reps for Time

  • 2-Person Sync Burpees
  • 2-Person Sync MB Situps
  • 2-Person Sync KB Thruster
  • 2-Person Sync KB Swings

Competition

1. Conditioning & Recovery

  • 10 Min Bike
  • 10 Min Row
  • 8 Min Bike
  • 8 Min Row
  • 6 Min Bike
  • 6 Min Row
  • 4 Min Bike
  • 4 Min Row
  • 2 Min Bike 
  • 2 Min Row
  • @ Recovery Pace

2. WOD - 4 Sets of 1 Min each

  • Heavy KB Swings
  • Box Jumps
  • Plate OH Lunges
  • Alt. V-Ups

3. Skill Training - HS Walk

4. 3 RFQ

  • 1:00 Max Distance HS Walk
  • 25 Unbroken Wallballs

Sunday, 29/9

CLOSED!

#PEMPELFORCE 2019/2020 

TRAINING WEEK 2-11

Monday, 16/9 

Lift: 

EMOM x10

  • 30 Sec Deadlift Hold
  • 30 Sec Flutter Kicks 

WOD: 

"Happy Birthday Sarah J."

AMRAP 15

  • 9 Wallballs
  • 9 MB Lunges
  • 9 Burpees
  • 9 Box Jump Overs
  • 100 m Run

Endurance / Bodyweight

WOD:

EMOM x30

  • 12/10 Cal Bike
  • 15 Air Squats
  • 10 V-Ups 

GYMNASTICS

  • Focus: Handstand (2/3)

Tuesday, 17/9

Skill:

Kipping Progression

  • Kipping Swings
  • Kipping & Butterfly Pullups 

WOD:

For Time

21-15-9 Reps of

  • Russian KB Swings
  • Pull-Ups (Advanced: C2B)

into 15-12-9 Reps of

  • American KB Swings
  • C2B Pull-Ups (Advanced: BMU)

16 MIN HARD CAP FOR THIS WORKOUT!

SCALE TO WHERE YOU CAN FINISH! 


Endurance / Bodyweight

WOD:

AMRAP 20

  • 500 / 400 m Row
  • 40 Hand Release Push Ups
  • 30 Pullups 
  • 20 / 15 Cal Bike
  • 10 Inverted Burpees

Foundation Weightlifting

  • Clean & Jerk

Wednesday, 18/9   

Lift: 

Front Squat

  • 6-4-2 x2 
  • 70-75-80-75-80-X % 

WOD: 

Team of 2 - 13 Min Running Clock

  • 150 Double Unders
  • 100 Dbl DB Thruster
  • 150 Double Unders
  • Max Front Squats @ 70-75%

Share any way you want!

Scale to where you can get to at least 5-10 Squats! 


Advanced Weightlifting

  • Clean & Jerk

Thursday, 19/9

Lift: 

15 Min to find heavy set of

  • 3 Hang Power Snatch
  • 2 Overhead Squats
  • 1 Hang Squat Snatch

Beginners will be scaled accordingly.

WOD: 

E2MOM x20 (10 Sets)

  • Min 1 & 2:
  • 500/400 m Row

Min 3 & 4:

  • 12 Up-Downs over Bar
  • 6 Power Snatches 

Endurance / Bodyweight: 

WOD: 

2 Rounds of the following AMRAPS

1) AMRAP 5

  • 7 Up-Down Box Jumps
  • 7 Ringrows

2) AMRAP 4

  • 7 Up-Down to Bar
  • 7 Dips

3) AMRAP 3

  • 7 Burpees
  • 7 Pullups

Friday, 20/9

RESTDAY FOR CRY ME RIVER PARTICIPANTS :)

Lift: 

EMOM x10

  • 6 Push Press @ 60-70%
  • 20-30 Sec Barbell OH Balance 

WOD: 

E3MOM x30

  • 12/10 Cal Bike 
  • 12 Hand Release Pushups
  • 12 Sumo Deadlifts (unbroken!)

Saturday, 21/9

CRY ME A RIVER 2019


Sunday, 22/9

CLOSED!

#PEMPELFORCE 2019/2020 

TRAINING WEEK 2-10

Monday, 9/9 

Lift: 

EMOM x10 

  1. 6 Push Press (Check 29.8.)
  2. :30 Sec Active Hang 

WOD: 

4 Sets 

  • 2:00 Max Cal Row
  • 1:00 Plank
  • 1:00 Max Push Press
  • 1:00 Rest  

Endurance / Bodyweight

WOD:

5x AMRAP 5 (60-50-40-30 Sec Rest)

  • 10 Wallballs
  • 10 Up-Downs
  • 5 Cal Bike

GYMNASTICS

  • Focus: Handstand (1/3)

Tuesday, 10/9

Lift:

Tempo Floating Deadlift (3333)

  • 7-6-5-4-3 Reps
  • :30 Sec Flutter Kicks after each Set

WOD:

4 RFT

  • 70 Double Unders
  • 14 One Arm Ring Row (7/7)
  • 7 TNG Deadlifts

Endurance / Bodyweight

WOD:

E4MOM for 20 Min.

  • 200m Run
  • 10 V-Ups
  • 20 Medball Cleans
  • AMRAP Pullups / RR in remaining time

Foundation Weightlifting

  • Snatch

Wednesday, 11/9   

Lift: 

EMOM x10

  • 4-6 Gymnastic GOATS
  • 5-7 Empty BB Thruster (Technique!) 

WOD: 

"Daniel" - For Time (TC = 25)

  • 50 Pullups
  • 400m Run
  • 21 Thruster
  • 800m Run
  • 21 Thruster
  • 400m Run
  • 50 Pullups 

Advanced Weightlifting

  • Snatch

Thursday, 12/9

Lift: 

EMOM x10

  • 7/7 SA DB Sq. Snatch
  • 7/7 SA DB OH Lunge

WOD: 

Part 1 - AMRAP 7 (3 Min Rest)

  • 7 DB G2O
  • 7 DB Up-Downs
  • 14 Pushups 

Part 2 - AMRAP 5 (2 Min Rest)

  • 5 DB G2O
  • 5 DB Up-Downs
  • 10 Pushups

Part 3 - AMRAP 3

  • 3 DB G2O
  • 3 DB Up-Downs
  • 6 Pushups

Endurance / Bodyweight: 

WOD: 

50-40-30-20-10 Reps for Time

  • Russian KBS
  • Situps
  • Double Unders
  • Cal Row

Friday, 13/9

Lift: 

15 Min Running Clock to build to heavy set of:

  • 3 Hang Power Cleans
  • 2 Front Squats
  • 1 Hang Squat Clean 

WOD: 

6 Sets (1:30 work / :30 Rest)

  • 3 Hang Power Cleans
  • 2 Front Squats
  • 1 Hang Squat Clean
  • 12 T2B / V-Ups / Tuck-Ups
  • Max BB Hold in remaining time 

Saturday, 14/9

Team WOD: 

Team of 3

"Fight gone Bad" (3 Rounds, 2:00 at each station)

  1. 2:00 Wallballs
  2. 2:00 SDHP
  3. 2:00 Box Jump
  4. 2:00 Push Press
  5. 2:00 Cal Row
  6. 2:00 Rest

Count the total number of Reps! 

Only one Person working!


Competition Class

A. Lift

On a 12:00 Running Clock

  • 3 Rep Max OHS

B. EMOM x10

  • 10 OHS (60/42.5)
  • 50 Double Unders

C. "Fight gone Bad"

3 Rounds for Max Reps of

  • 1:00 Wallballs
  • 1:00 SDHP
  • 1:00 Box Jump
  • 1:00 Push Press
  • 1:00 Cal Row
  • 1:00 Rest

D. 30-20-10 Reps For Time (10 Min TC) 

  • Cal Bike
  • DB Man Makers

Sunday, 15/9

CLOSED!

#PEMPELFORCE 2019/2020 

TRAINING WEEK 2-8

Monday, 2/9 

Lift: 

EMOM x12

  1. 10 SDHP @ 25% of 1RM Deadlift
  2. 5-7 False Grip Ringrow (2121) or 3-5 False Grip Pullups (2121) 

WOD: 

AMRAP 16

  • 20/15 Cal Row / Ski / Bike
  • 20 Situps
  • Strict Gymnastics Pull*

*Choose between

  • 1-3 Strict Muscle Ups (1-2 Sets max!)
  • 5-10 Strict Pullups (1-2 Sets max!)
  • 7-15 Strict Ring Rows (1-2 Sets max!)

ENDURANCE / BODYWEIGHT

WOD:

Every 3 Minutes for 9 Sets (1 Min Rest between Sets)

  • 300m Run
  • Set 1 & 4 = Max T2B / T2R
  • Set 2 & 5 = Max Pullup / Ring Row
  • Set 3 & 6 = Max Dip

GYMNASTICS

  • Focus: Ring Muscle Up 

Tuesday, 3/9  

Acc:

3 RFQ

  • 10/10 Single DB Bent over Row (1313)
  • 10/10 Single Leg Glute Bridge (1313)
  • 10 Behind the Neck Press
  • 10 Good Mornings

WOD: 

For Time (TC = 24)

  • 1000m Row
  • 800m Run
  • 80 Double Unders
  • 40 Single DB Step Ups
  • 500m Row
  • 400m Run
  • 40 Double Unders
  • 20 Single DB Step Ups

Foundation Weightlifting: 

  • Clean & Jerk

Endurance / Bodyweight:

WOD:

"Triple 3.2" - For Time

  • 3 K Row
  • 300 Air Squats
  • 5 Mile Bike

Wednesday, 4/9   

Lift: 

EMOM x12

  1. 3+3 Power + Squat Clean
  2. 3+3 Push Press + Push Jerk

WOD: 

"Elizabeth" 

 21-15-9 Reps for Time

  • Clean
  • Ring Dip

Advanced Weightlifting

  • Clean & Jerk

Thursday, 5/9

Acc.: 

3 RFQ

  • Accumulate 1 Min of L-Sit / Tuck Sit
  • Accumulate 1 Min of Wall Sit
  • Accumulate 1 Min of 3-Point or Normal Plank

WOD: 

EMOM x15

  1. 10 Burpees to Target
  2. 10 KB Swings (heavy)
  3. 12/10 Cal Bike

Endurance / Bodyweight: 

WOD:

EMOM x25

  1. Max Situps
  2. Max Plate G2O
  3. Max Burpees to Target
  4. Max Double Unders
  5. Rest

Friday, 6/9

Lift: 

EMOM x12

  1. 3-5 Power or Squat Snatches 
  2. 6-10 Overhead Squats

Same weight for both movements at a weight that allows perfect form! 

WOD: 

AMRAP 20

  • 15 Snatches @ 40/30
  • 30 Double Unders
  • 200-400m Recovery Run
  • 12 Snatches @ 50/35
  • 30 DU
  • 200-400m
  • 9 Snatches @ 60/40
  • 30 DU
  • 200-400m
  • 6 Snatches @ 70/45
  • 30 DU
  • 200-400m
  • AMRAP Snatches @ 80/50
  • Every 3 Reps = 30 DU until Min 20

Saturday, 7/9

Team WOD: 

Team of 3 - with a Running Clock

Min 0-7:

  • A = 30 Squat Cleans
  • B+C = 1 Person holds Sandbag
  • RX = 70/45 and 55/45 (SB)

Min 7-10:

  • All Rest

Min 10-17:

  • A = 30 Overhead Squats
  • B+C = 1 Person 2 KB OH Carry
  • RX = 70/45 and 24/16 (KBs)

Min 17-20:

  • All Rest

Min 20-27:

  • A = 30 Deadlifts
  • B+C = 1 Person 2 BB Farmers Hold
  • RX = 125/80 and Empty Barbells

Competition Class

Optional A (on own time: check your gut, are you good enough to skip this?): 

  • 2 Mile Run - 5:00 Rest - 3 K Row
  • both efforts at moderate, sustainable pace with a little push at each end

B: In a 15:00 Window establish a heavy 1 Rep Snatch + OHS

C: "Crazy Cindy" - AMRAP 20

  • 3 Bar Muscle Ups
  • 6 Handstand Pushups
  • 9 Goblet Squats
  • after each Round = 1 Lane Sled Pull (increasing weight each round)

D: In a 5:00 Window carry a heavy SB as far as possible (like really, really heavy!) 

E: 10 Min Easy-Paced Jog or Bike


Sunday, 8/9

CLOSED!

#PEMPELFORCE 2019/2020 

TRAINING WEEK 2-8

Monday, 26/8 

Lift: 

Barbell Back Rack Lunge

  • 10-8-6-8-10 Reps
  • 40-60% of Back Squat 1RM

Superset = 12 BBJ's 

WOD: 

AMRAP x12

  • 40 Plate G2O
  • 40 Plate Lunges
  • 20 Toes to Bar

GYMNASTICS

  • Focus: Bar Muscle Up

Tuesday, 27/8  

Acc:  

EMOM x10

  1. 3-5 Reps of Gymnastic GOAT
  2. :45 Sec of SU, DU or TU Practice

Gymnastic "GOAT" should be any movement you would like to work on most for the next 5-6 weeks!

Choose between HSPU / Pull-Up / Muscle Up / HS Walk / Dip

WOD: 

E3MOM x15

  • 200 m Run / Row / Ski or 0.4 Mile Bike
  • 30 Double Unders
  • 15 HSPU or Dbl DB Push Press 

Foundation Weightlifting: 

  • Snatch

Endurance / Bodyweight:

Workouts with longer time domains, usually including plenty of Running, Rowing or Biking. No Barbells!


Wednesday, 28/8   

Lift: 

Snatch Technique Work (20 Min.)

  • 4-6x 4-Rep Power or Squat Snatch 

WOD: 

For Time (TC = 12)

  • 50/40 Cal Row
  • 30 Snatches (60/42.5)

Every time you let go of the Bar = 10 Up-Downs 


Advanced Weightlifting

  • Snatch

Thursday, 29/8

Lift:

EMOM x12

  1. 7 Push Press @ 60% of 1RM
  2. 10 Front Squats @ PP Weight 

WOD: 

Team of 2 

Part 1 = EMOM x10

  1. :45 Sec AMRAP of 2 Burpees and 4 Wallballs
  2. 100 m Sandbag Run

- 2 Min Rest - 

Part 2 = EMOM x8

  1. :45 Sec AMRAP of 4 Burpees and 8 Wallballs
  2. 10 Sandbag over Shoulder

Endurance / Bodyweight: 

Workouts with longer time domains, usually including plenty of Running, Rowing or Biking. No Barbells!


Friday, 30/8

Lift: 

Tempo Deadlift (50X5)

  • 7-5-3-7-5-3 Reps
  • 60-65-70-65-70-75% (15.8.)

Superset = 10 MB Side Toss with Partner per Side 

WOD:

21-18-15-12-9-6-3 Reps for Time

  • DB Hang Squat Clean
  • GHD or Abmat Situps 

Saturday, 31/8

Team WOD: 

Team of 4 - For Time

  • 100 Reps of 2-People Sync KB Goblet Squats
  • 400 m Partner Carry
  • 100 Reps of 2-People Sync KB Push Press 
  • 600 m Partner Carry
  • 100 Reps of 2-People Sync KB Thruster
  • 800 m Partner Carry

Competition Class

 A. Turkish Get-up + KB Overhead Walk

  • 3 x 3 left arm (walk after each set)
  • 3 x 3 right arm (walk after each set)

B. Back Squat

  • Set 1: 5 reps @ 70% of 1-RM
  • Set 2: 3 reps @ 80%
  • Set 3: 1 rep @ 90%
  • Set 4: 10 reps @ 75%

Rest 2 minutes between sets

C. WOD:

Three rounds for time of:

  • 500 Meter Row
  • 15 HSPU
  • 20 KBS (Russian, heavy)

Sunday, 1/9

CLOSED!

#PEMPELFORCE 2019/2020 

DELOAD WEEK 2-7

Dear Members,

after a couple of weeks with heavy workload we will take it just a step easier in next week's Deload.

These sessions will not be Relaxation time, don't worry, but you will see decreased weights and rep schemes throughout the week.

The only exception: Eric's Birthday WOD on Thursday! Blame him! :) 

Trust the process and have fun!

Your Coaches


Monday, 19/8 

Acc: 

4 RFQ

  • 15-20 Unbroken Barbell Curls
  • 15-20 Unbroken French Press
  • 15-20 DB Butterfly
  • 15-20 Standing Reverse Fly

WOD: 

Team of 2 - 25 Min Window - 5 Min on each Station

  • Max Meter Row
  • Max Meter Bike
  • Max Meter Ski
  • Max Meter Bike
  • Max Meter Row

GYMNASTICS

  • Focus: Rope Climbs

Tuesday, 20/8  

Acc:  

3 RFQ

  • 20 Kong Squats
  • 2 Min Banded March

WOD: 

Team of 2 

AMRAP 10

  • P1 = 10 Wallballs, 10 MB Alt. Reverse Lunges
  • P2 = Plate Gun Hold

- 2 Min Rest - 

AMRAP 6

  • P1 = 12 Tuck-Ups, 6 Up Downs
  • P2 = Plate Overhead Hold

Switch after every Round in both sections!


Foundation Weightlifting: 

  • Clean & Jerk

Endurance / Bodyweight:

Workouts with longer time domains, usually including plenty of Running, Rowing or Biking. No Barbells!


Wednesday, 21/8   

Acc: 

5 RFQ

  • 30 Sec Hollow Hold (30 Sec. Rest)
  • 30 Sec Arch Hold (30 Sec. Rest)
  • 15 Sec each Side Hanging Leg Tuck (30 Sec. Rest)
  • 15 Sec each Slow Woodchipper (30 Sec. Rest)

WOD: 

3 Rounds - as quickly as possible, but do not break in Form!

  • 30 Ring Rows
  • 15 Muscle Snatches

Advanced Weightlifting

  • Clean & Jerk

Thursday, 22/8

Acc: 

3 RFQ

  • 1 Min KB Upside Down Transport
  • 30-60 Sec Deadlift Top Hold (30-40%)
  • Rest as needed

WOD: 

"Eric" - Team of 3 - AMRAP 28

  • 141 Cal Echo Bike
  • 141 Dbl DB Cleans
  • 141 Wallballs
  • 141 3-Pers. Sync Burpees

Endurance / Bodyweight: 

Workouts with longer time domains, usually including plenty of Running, Rowing or Biking. No Barbells!


Friday, 23/8

Acc: 

3 RFQ

  • 1 Overhead Squat (30/0/30)
  • 15 Bent over Rows
  • 15 Floor Press

WOD:

3x AMRAP 5 (1 Min Rest)

  • 200 m MB Run
  • 20 MB Goblets
  • AMRAP MB Box Stepovers

Saturday, 24/8

Team WOD: 

"Panic Breathing" - Team of 2 for Time

  • Buy-In: 800 m KB Run
  • 500-400-300-200-100 m Row (x2)
  • Double KB or DB Front Rack Hold
  • KB on the Ground = 5 Burpee Penalty to be completed at the end! 

 


Competition Class

A. CONDITIONING

4 RFQ

  • 15 Cal Bike
  • 15 Ring Rows
  • 15 GHD Situps
  • 15 Cal Row
  • 15 Tall Stepups

1 Min Walking Rest after each Round, go unbroken and maintain a good pace!

B. ENGINE

2 RFT

  • 400 m Sandbag Carry
  • 21-15-9 Thruster & Pullups (repeat in ascending order in Round 2) 

C. ACTIVE REST

  • 10 Min Row / Bike / Ski / Run

D. LIFT

5 Sets AHAP of "3x Snatch Bear Complex"

  • 1 Power Snatch 
  • 1 OHS
  • 1 Behind the Neck Push Press
  • 1 Hang Power Snatch
  • 1 OHS 

Sunday, 25/8

CLOSED!

#PEMPELFORCE 2019/2020 

TRAINING WEEK 2-6


Monday, 12/8 

Lift: 

Tempo Front Squat (30X1)

  • 7-5-3-7-5-3 Reps 
  • 60-65-70-65-70-75%

Superset: 15 Tall Box Stepups 

WOD: 

30-20-10 Reps for Time

  • KB Swings
  • Burpees over KB
  • 30 Jumping Lunges after every Round 

GYMNASTICS

  • Focus: Kraft / Kipping für Pullups

Tuesday, 13/8  

Strength:  

EMOM x10

  • 10 Tempo Pushups (30X1)
  • 10 Tempo Ringrows (30X1)

WOD: 

AMRAP 20

  • 400 m Medball Run
  • 50 Wallballs
  • 10 Muscle Ups / 10 Up-Down Pullups 

Foundation Weightlifting: 

  • Snatch

Endurance / Bodyweight:

Workouts with longer time domains, usually including plenty of Running, Rowing or Biking. No Barbells!


Wednesday, 14/8   

Lift: 

5 Sets for Max Load

  • 3 x 1 Power Clean & 1 Squat Clean 

WOD: 

Team of 2 - E2MOM x20 (YGIG)

  • 250/200 m Row
  • AMRAP Hang Power Clean
  • For every time you set the Bar down = 5 Up-Downs when Partner is working

Advanced Weightlifting

  • Snatch

Thursday, 15/8

Lift: 

Tempo Deadlift (3031)

  • 7-5-3-7-5-3 Reps
  • 60-65-70-65-70-75%

Superset: 15 Strict Leg Raises 

WOD: 

5-10-15-20-25 Reps for Time 

  • DB Deadlift
  • Box Jump Overs
  • 15 Situps after every Round

Endurance / Bodyweight: 

Workouts with longer time domains, usually including plenty of Running, Rowing or Biking. No Barbells!


Friday, 16/8

Lift: 

EMOM x14

  1. 14 DB Strict Press (30X1)
  2. 5 DB OHS right / 5 DB OHS left 

WOD:

For Time

  • 1200 m Run
  • 90 Burpees
  • 60 Thruster 
  • 30 Handstand Pushups

Saturday, 17/8

Team WOD: 

For Time (with a Partner)

  • 120 Double-Unders (each in relay)
  • 120 (Chest-to-Bar) Pull-Ups (total in sets of 10)
  • 120 Hang Power Snatches (in sets of 10)
  • 120 Double-Unders (each in relay)

Time Cap: 20 minutes


Competition Class

STRENGTH

A: Wrist Strength with KB

  • 5 Sets of 5-10 Sec per Side

B: EMOM x 14

  • MIN 1: 7 Tempo Sumo Deadlift (20X1)
  • MIN 2: 8/8 SA DB Bench Press

CONDITIONING

E2MOM x 14

  • MIN 1&2 - Row for meters
  • MIN 3&4 - Bike or Ski Erg for meters

WOD

FOR TIME

30-20-10-10-20-30

  • Alt. DB Snatch (15/22,5)
  • C2B Pull-ups

OPTIONAL FINISHER

2-3 SETS

  • :30 Hollow Hold
  • 30 Russian Twists
  • :30 Side Plank (R/L)

Sunday, 18/8

CLOSED!

#PEMPELFORCE 2019/2020 

TRAINING WEEK 2-5


Monday, 5/8 

Lift: 

10 Min to work up to heavy 5-Rep T'n'G Squat Snatch

  • 5 Sets max!
  • Technique work or Power Sn. for Beginners 

WOD: 

Team of 2 - For Time

  • 2K Row (switch every 250)
  • 120 Alt. Burpees
  • 1K Row 
  • 100 T2B / Leg Raises
  • 500m Row
  • 80 Alt. Heavy KB Snatches

GYMNASTICS

  • Focus: Kipping in T2B

Tuesday, 6/8  

Lift: 

Tempo Back Squat (20X1)

  • 7-5-3-7-5-3 Reps

Superset = 10 Hip Thrusts

WOD: 

AMRAP 9

  • 9 Dbl DB / KB "Front" Squats
  • 21 Unbroken Double Unders

Foundation Weightlifting: 

  • Clean & Jerk

Endurance / Bodyweight:

Workouts with longer time domains, usually including plenty of Running, Rowing or Biking. No Barbells!


Wednesday, 7/8   

Lift: 

EMOM x14 (increase weight each Round)

  1. 5 Tempo Deadlifts (30X1)
  2. 15 DB Floor Press

WOD: 

For Time (12 Min Cap)

  • 1-2-3-4-5-6-7-8-9-10 Reps*
  • DB Suitcase Deadlift
  • DB Strict Press
  • * 5 Up-Downs after every completed Round

Advanced Weightlifting

  • Clean & Jerk

Thursday, 8/8

Acc.: 

Core Killer Tabatas

  1. Banded Plank Hold
  2. Situps
  3. Arch Hold

WOD: 

3 RFT (25 Min Cap)

  • 800m Run
  • 20 Single Arm Devil Press

Endurance / Bodyweight: 

Workouts with longer time domains, usually including plenty of Running, Rowing or Biking. No Barbells!


Friday, 9/8

Lift: 

EMOM x14

  1. 8 Unbroken Hang Power Cleans (light - medium)
  2. 12 Alt. Front Rack Lunges (@Clean Weight)

WOD:

2x AMRAP 7 (2 Min Rest)

  • 10 Wallballs
  • 12 Single Arm KB SDHP
  • 14 Single Arm KB OH Lunge

Saturday, 10/8

WOD: 

Team of 3 - with a Running Clock

0:00 - 6:00

  • A = Front Squat Fran
  • B+C = 100/90/80 Cal Row

6:00 - 8:00

  • All Rest!

8:00 - 14:00

  • B = Push Press Fran
  • A+C = 100/90/80 Cal Ski

14:00 – 16:00

  • All Rest!

16:00 - 22:00

  • C = Power Clean Fran 
  • A+B = 100/90/80 Cal Bike

NO COMP CLASS DUE TO THE KETTLEBELL WORKSHOP


Sunday, 11/8

CLOSED!

#PEMPELFORCE 2019/2020 

TRAINING WEEK 2-4


Monday, 29/7 

Lift: 

Overhead Squat

  • 8 - 6 - 4 - 6 - 8 Reps
  • 50 - 60 - 70 - 65 - 60 % 

Superset

  • 10 (Adv. Weighted) Cossack Squats

WOD: 

EMOM x 20

  • 10 / 8 Cal Bike
  • 20 Goblet Squats
  • 15 / 12 Cal Row
  • 20 Box Jump Overs

GYMNASTICS

  • Focus: Kipping in T2B & Pullups

Tuesday, 30/7  

Acc.: 

Press & Overhead Walk

  • 5 Dbl DB Strict Press
  • 10 m Overhead Carry
  • 5 Dbl DB Strict Press
  • 10 m OH Carry back
  • 5 Dbl DB Strict Press

Superset = 10 Bent over Rows (BB)

WOD: 

Part A = AMRAP 5

  • 100 Double Unders
  • 25 Burpees
  • AMRAP Strict Press in remaining time

Part B = AMRAP 5

  • 75 Double Unders
  • 35 Burpees 
  • AMRAP Push Press

Part C = AMRAP 5 

  • 50 Double Unders
  • 45 Burpees 
  • AMRAP Push Jerk

Foundation Weightlifting: 

  • Snatch

Endurance / Bodyweight:

Workouts with longer time domains, usually including plenty of Running, Rowing or Biking. No Barbells!


Wednesday, 31/7   

Cond.: 

Team of 2 - 4 Rounds each

  • A = 500 m Row (go hard!)
  • B = 10 Fly's & 10 Reverse Fly's

WOD: 

3 RFT (12 Min Cap)

  • 400 m Run
  • 30 Deadlifts (@ 40-50%)
  • 20 T2B / V-Ups / Situps

Advanced Weightlifting

  • Snatch

Thursday, 31/7 

WOD: 

"Kai" - Team of 2 - 32 RFT (YGIG)

  • 2 Deadlifts (70-80%)
  • 4 Handstand Pushups
  • 8 Pistols (Alt.)

Timecap = 40 Min.


Endurance / Bodyweight: 

Workouts with longer time domains, usually including plenty of Running, Rowing or Biking. No Barbells!


Friday, 2/8

Lift: 

Front Squat

  • 8 - 6 - 4 - 6 - 8 Reps
  • 50 - 60 - 70 - 65 - 60%

Superset = 10 Calf Raises plus 10 Leg Curls

WOD:

AMRAP 6

  • 3 Bar Muscle Ups
  • 6 Hang Power Cleans
  • 9 Wallballs

immediately into 3 RFT

  • 20 Wallballs
  • 5 Bar Muscle Ups 

Saturday, 3/8

WOD: 

Team of 2 – 20 minutes with a running clock (YGIG)

00:00 – 05:00

amrap

  • 5 Burpee Pull-ups
  • 10 DB Snatches

05:00 – 10:00

amrap

  • 5 Burpee BJO
  • 10 DB Cleans

10:00 – 15:00

amrap

  • 5 cal bike
  • 10 DB Push Press

15:00 – 20:00

  • 5 Man Maker
  • 10 Russian KBS

Competition Class 

A. ACC.

Two sets of:

  • 30 Second Side Plank (left)
  • 30 Second Scapular Circles from Push-Up Position
  • 30 Second Side Plank (right)
  • 30 Second Supinated-Grip Hang from Pull-Up Bar

Rest 30 seconds

  • 12 Alternating Bowler’s Squats
  • 12 Alternating Cossack Squats
  • 12 Band Pull-Throughs

Rest as needed

B. LIFT

Every 2 minutes, for 12 minutes (6 sets):

  • 3 Squat Clean + Jerk @ 75-80% of 1-RM Clean & Jerk

C. WOD

For time:

  • 50 Burpee Box-Jump-Overs 
  • 40 Sandbag Cleans
  • 30 Kettlebell Swings
  • 10 Pull-up-TTB

D: ACC.

Three sets of:

  • Chinese Kettlebell Row x 10 reps 
  • Dumbbell French Press x 12 reps

Rest as needed


Sunday, 28/7

CLOSED!

#PEMPELFORCE 2019/2020 

TRAINING WEEK 2-4


Monday, 22/7 

Lift: 

Strict Press

  • 8 - 6 - 4 - 6 - 8 Reps
  • 60 - 65 - 70 - 67.5 - 65 % 

Superset

  • 6-10 Strict Pullups / Heavy Ringrows

Advanced Superset

  • 3 Strict Pullups
  • 6 Kipping C2B
  • 9 Butterfly

WOD: 

AMRAP 12

  • 12 Push Jerks (@75% of 1RM Strict Press)
  • 24 Situps 
  • 36 Double Unders

GYMNASTICS

  • Focus: Dips & Progressions, Kipping Dips 

Tuesday, 23/7  

Acc.: 

EMOM x12

  • 30 Russian Twists
  • 20 Romanian DL (with KB or DB)
  • 30 Sec L-Sit
  • 10/10 Single Leg Glute Bridges 

WOD: 

For Time

  • 750 m Row
  • 50 Thruster (@ 45 / 32.5 kg)
  • 25 Overhead Squats (@ Thruster Weight) 

Foundation Weightlifting: 

  • Clean & Jerk

Endurance / Bodyweight:

Workouts with longer time domains, usually including plenty of Running, Rowing or Biking. No Barbells!


Wednesday, 24/7   

Lift: 

Deadlift

  • 8 - 6 - 4 - 6 - 8 Reps 
  • 55 - 65 - 75 - 70 - 65%  

Superset

  • 5 x 10 Good Mornings

Advanced Superset

  • Good Mornings + 10 Cal Bike Sprint

WOD: 

4x AMRAP 4 (1 Min Rest)

  • 30 Burpees
  • AMRAP Alt DB C&J 

Advanced Weightlifting

  • Clean & Jerk

Thursday, 25/7

Tech.:

15 Min to find a Heavy 5-Rep T'n'G Power Clean 

WOD: 

2 RFT - Team of 2

  • 50 Power Cleans
  • 60 Front Squat 
  • 70 T2B

Endurance / Bodyweight: 

Workouts with longer time domains, usually including plenty of Running, Rowing or Biking. No Barbells!


Friday, 26/7

Lift: 

E2MOM x 10

  • 20 OH Lunges (Dbl DB)
  • 10 Heavy & High Box Stepovers

WOD:

AMRAP 20

  • 10 Pullups / C2B / Muscle Ups
  • 20 BJO (Adv: High)
  • 30 Wallballs
  • 40 Pushups 

Saturday, 27/7

WOD: 

Team of 3 - AMRAP 30

  • A = Row for Max Cal
  • B = 3R for 6 Burpees on Plate, 6 Plate G20
  • C = Deep Squat Hold 

Competition Class

 A. TECHNIK / LIFT

SNATCH COMPLEX - BUILD A HEAVY COMPLEX OF THE DAY

E3MOM * 16

2 x 1 SNATCH HIGH PULL + 1 HANG POWER SNATCH + 1 SQUAT SNATCH

B. WOD - WITH A RUNNING CLOCK 

ON THE 00:00 

amrap 

  • 10 cal bike
  • 5 BAR MU / C2B / PULL UPS

ON THE 05:00

amrap

  • 10 cal row
  • 5 HSPU (strict or kipping)

ON THE 10:00

  • max reps Deadlifts (@50%)

until clock reaches 13:00


Sunday, 28/7

CLOSED!

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