WODs

#PEMPELFORCE 

TRAINING PROGRAM

Monday, 25/11 

Lift:

Push Press

• 5 @ 65%
• 5 @ 75%
• 5+ @ 85%

WOD:

30-20-10 Reps for Time 

• Cal Row / Bike / Ski
• HSPU or DB Push Press 

* 10 T2B after every completed Set

Endurance / Bodyweight

WOD: 

50-40-30-20-10 Reps

• Burpees
• Situps 

Tuesday, 26/11

Lift:

Power Clean

• 10 Min to work up to heavy single 

WOD:

E2MOM x 20

• 1&2 = Max Rope Climbs or Strict Pullups
• 3&4 = Max Power Cleans

Endurance / Bodyweight

WOD:

E3MOM x 15 Min (5 Sets)

• 50 Double Unders
• 20 MB Power Cleans
• 15 Tuck Ups 

Foundation Weightlifting

• Clean & Jerk

Wednesday, 27/11    

Lift: 

Front Squat

• 5 @ 65%
• 5 @ 75%
• 5+ @ 85% 

WOD:

3 Sets

• 14/12 Cal Bike / Row / Ski
• 14 Front Rack Reverse Lunges
• 14/12 Cal Bike / Row / Ski 

Advanced Weightlifting

• Clean & Jerk

Gymnastics

• Focus: Strict HSPU (3/3)

Thursday, 28/11

WOD: 

"Georgie"

AMRAP 21 

• 7 Burpees
• 11 Pushups
• 22 KB-Swings

*BUY IN TO WORKOUT = 65 SITUPS 

Endurance / Bodyweight: 

WOD: 

3 RFT

• 400m Run
• 20 DB Clean & Jerks
• 15 Ringrows
• 10 Burpees to Plate 

Friday, 29/11

WOD: 

"Jana"

Buy-In = 200m Single Arm Farmers Carry

Into 5 Rounds

• 11 Deadlifts
• 20 Double Unders

 Buy-Out = 200m Single Arm FC

Post-WOD:

3 Sets

• 6/6 Single Arm Bent over Row
• 24 Deadbugs

Saturday, 30/11

Team WOD

Team of 2 - For Time

• 2000 m Row
• 150 Pullups
• 150 Situps
• 150 Box Jumps
• 2000 m Row

*Partner 1 works while P2 rests. Complete in order.

*On the Row - mandatory switch every 200 m 

CONCEPT 2 ROWING WORKSHOP

Workshop 1: 10 a.m. - 1 p.m. sold out

Workshop 2: 1:30 p.m. - 4:30 p.m. some spots are available - contact us for registration details.

Sunday, 1/12

OPEN GYM

#PEMPELFORCE 

TRAINING PROGRAM

Monday, 18/11 

WOD:

5 RFT

• 25/22 Cal Row
• 15 Burpees to Plate
• 7 Bar Muscle Ups

BMU should not be Singles! If you can't string Reps = SCALE DOWN!

Endurance / Bodyweight

WOD: 

3 Rounds for Reps

• 1:30 Max Walking Lunges
• 0:30 Rest
• 1:30 Max Up-Downs
• 0:30 Rest
• 1:30 Max Situps
• 0:30 Rest
• 1:30 Max Box Jumps
• 0:30 Rest

Tuesday, 19/11

Lift:

In 15 Min. build to

• 1 RM Push Press 

WOD:

1) E2MOM for 2 Sets

• 35 Double Unders
• 15 Push Press (50/35)

Rest 1:00 Min

2) E2MOM for 2 Sets

• 35 Double Unders
• 12 Push Press (60/43) 

Rest 1:00 Min

3) E2MOM for 2 Sets

• 35 Double Unders
• 9 Push Press (75/50) 

Endurance / Bodyweight

WOD:

AMRAP 15

• 5 Pullups
• 10 Pushups
• 15 Plate G2O 

Foundation Weightlifting

• Snatch

Wednesday, 20/11    

Lift:

On a 20 Min. Running Clock build to

• 1 RM Front Squat 

WOD:

EMOM x9

• 1: Max Front Squats (70/50)
• 2: Max Barbell Front Rack Hold
• 3: Max Knee to Elbow 

OPTIONAL: GHD-Situps instead of K2E

Advanced Weightlifting

• Snatch

Gymnastics

• Focus: Strict Handstand Pushups (2/3)

Thursday, 21/11

WOD: 

For Time

20-15-10-5-5-10-15-20 Reps

• Alt KB Snatch 
• Cal Bike / Row / Ski

Post-WOD: 

On a 12 Min Running Clock

• HS Walk Practice  

Endurance / Bodyweight: 

WOD: 

EMOM x20

• 1: 15/12 Cal Row
• 2: 20 Arm Haulers
• 3: 200m Run
• 4: 15 Ringrows 

Friday, 22/11

WOD: 

"The Cali Bear"

Every 30 Sec. for 20 Minutes

• 1 Power Clean & Jerk (RX = 100/70) 

Saturday, 23/11

Team WOD

"Team Kelly" - 4 RFT

• 400 m Buddy Carry
• 60 Box Jumps
• 60 Wallballs 

- TC = 40 Min. -

#PEMPELFORCE 

TRAINING PROGRAM

Monday, 11/11 

Lift:

On a 8:00 Min Running Clock build to

• Heavy 5-Rep Deadlift

WOD:

"Donny"

21-15-9-9-15-21 Reps for Time

• Deadlifts
• Burpees

Endurance / Bodyweight

WOD: 

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

• Double Unders
• Air Squat
• Burpees

Tuesday, 12/11

Lift:

EMOM x14 

• 1 Rep Turkish Getup*

*Build to Quality Weight

*Switch Arms every Minute

WOD:

3 RFT

• 35/25 Cal Bike / Row
• 40 Alt. Hang DB Snatch

Rest 2:00 Min between Sets

Endurance / Bodyweight

WOD:

For Time

Accumulate 500 Total Reps of the following exercises:

• Toes-to-Bar
• Box Jumps / Stepups
• KB Swings
• Up Downs
• Ringrows

Foundation Weightlifting

• Clean & Jerk

Wednesday, 13/11    

Lift:

3 x 5 Reps (same weight)

• Thruster

WOD:

"Jackie"

• 1000 m Row
• 50 Thruster 
• 30 Pullups

Advanced Weightlifting

• Clean & Jerk

Gymnastics

• Focus: Strict Handstand Pushups (1/3)

Thursday, 14/11

WOD: 

AMRAP 21

• 40 Walking Lunges
• 20 Deficit Pushups
• 40 Situps
• 20 Box Jumps

Endurance / Bodyweight: 

WOD: 

For Time

• 500 m Run or Row
• 50 Pushups
• 400 m Run or Row
• 40 Pushups
• 300 m Run or Row
• 30 Pushups
• 200 m Run or Row
• 20 Pushups
• 100 m Run or Row
• 10 Pushups

Friday, 15/11

WOD: 

"Helen" - 3 RFT

• 400 m Run
• 21 KB Swings
• 12 Pullups

Post WOD:

5 Sets

• 10 Strict T2B / Knee Raises

REST AS NEEDED BETWEEN SETS 

Saturday, 16/11

Team WOD

Team of 2 - For Time

• 60 Front Squats
• 50 Clean & Jerks
• 40 Power Snatches
• 30 Cluster

Share anyway, non-working Partner does 3 Burpees every full minute!

#PEMPELFORCE 

TRAINING PROGRAM

Monday, 4/11 

WOD:

22-20-18-16-14 Reps for Time

• DB Push Press
• DB Suitcase Reverse Lunges

*200m Run or Bike (0.2 Miles) after every full Round

Endurance / Bodyweight

WOD: 

"All-in"

4 Sets of

• 30 Sec Row at 100%
• 30 Sec Rest

Rest 2:00

4 Sets of 

• 30 Sec Row 
• 30 Sec Rest 

GYMNASTICS

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

Tuesday, 5/11

Lift:

In a 15 Minute Window build to moderate-heavy

• 10 Reps of Back Squat 
• No 10 RM! Move well and clean! 

WOD:

3 RFT

• 15 Front Squats
• 20 Toes to Bar

Timecap = 9:00 Min

Endurance / Bodyweight

WOD:

AMRAP 15

• 10 Medball Cleans
• 20 MB Alt. Reverse Lunges
• 30 Double Unders 

Foundation Weightlifting

• Snatch

Wednesday, 6/11    

WOD:

In Teams of 4 - Each Partner starts on one station, rotate during the Rest

Part 1: AMRAP 4

• Double KB or DB Deadlift
• 3 Burpees on every Break

Rest 1:00 Min

Part 2: AMRAP 4

• Rope Climb or Strict Pullup
• 2 Burpees on every Break

Rest 1:00 Min

Part 3: AMRAP 4

• Double Unders
• 1 Burpee on every Break

Rest 1:00 Min

Part 4: AMRAP 4

• Cal Bike

Advanced Weightlifting

• Snatch

Thursday, 7/11

WOD: 

EMOM 24

• Max Cal Row
• AMRAP of 2 Hang Muscle Snatch & 2 OHS
• Hollow, Superman or Plank Hold
• DB / KB Filly Lunge
• MB Cluster
• Walking Rest

Endurance / Bodyweight: 

WOD: 

AMRAP 10

• 10 Up-Downs
• 10 Ringrows
• 10 Box Jumps

Rest 3:00 Min

AMRAP 10

• 10 Burpees
• 10 Situps
• 10 Jumping Lunges

Friday, 8/11

WOD: 

CrossFit Open 20.5 

TBD

Saturday, 9/11

Team WOD

TBD

Open 20.5

Community Event @ CrossFit Duisburg

Sign up for free through this Link:

cfopenweek52019.wodifyarena.com 

#PEMPELFORCE 

TRAINING PROGRAM

Monday, 28/10 

WOD:

For Time

• 1000 m Row or Ski / 2 Mile Bike
• 100 Double Unders
• 750 m Row or Ski / 1.5 Mile Bike
• 75 Double Unders
• 500 m Row or Ski / 1 Mile Bike
• 50 Double Unders

Endurance / Bodyweight

WOD: 

 EMOM x16

• 15-20 Wallballs
• 10-15 Up-Downs
• 200 m Run
• 10-15 Pushups

GYMNASTICS

• Focus: Strict Pullup & Strength Development (3 of 4)

Tuesday, 29/10

Lift:

On a 12 Minute Running Clock build to a heavy Set of

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

Bar comes from Ground!

WOD: 

AMRAP 4

• 4 Jerks
• 4 Burpees over Bar

- Rest 2:00 

AMRAP 3

• 3 Jerks
• 3 Burpees over Bar

Endurance / Bodyweight

WOD:

Team of 2 - AMRAP 8 (YGIG)

• 8 Pullups / Ringrows
• 8 Weighted Box Stepovers

- Rest 2:00 

Everybody works - EMOM x6

• :40 Max Tall Plank Alt. Shoulder Taps
• 20 Hollow Rocks

Foundation Weightlifting

• Clean & Jerk

Wednesday, 30/10    

WOD:

Part 1:

12-9-6-3-6-9-12 Reps for Time

• Squat Snatch
• Strict Pullups

Part 2

Team of 2 - 125 Cal Row or Bike for Time

A works, B rests!

Advanced Weightlifting

• Clean & Jerks

Thursday, 31/10

Skill:

E2MOM x12

• 1&2 = 3/3 Turkish Getups
• 3&4 = Light Practice of Muscle Up or Double Unders

WOD: 

AMRAP x16

• 400 m Run
• 30 Air Squats
• 30 Situps
• 400 m Run
• 30 KB Swings
• 30 Plate Hops
• 400 m Run
• 30 Wallballs 
• 30 Lunges

Endurance / Bodyweight: 

WOD: 

EMOM x15

• 15 Kettlebell Swings
• 12/10 Cal Bike
• 9 DB Goblet Squats

Friday, 1/11

Team WOD: 

"Zachary Tellier" - Hero WOD

Team of 2 - For Time

Round 1

• 10 Alternating Burpees

Round 2

• 10 Alt. Burpees
• 25 Alt. Pushups

Round 3

• 10 Alt. Burpees
• 25 Alt. Pushups
• 50 Alt. Lunges

Round 4

• 10 Alt. Burpees
• 25 Alt. Pushups
• 50 Alt. Lunges
• 150 Alt. Air Squats

Dear Members,

this is a tough Workout and it will leave you sore for at least a couple of days.

If you plan on doing the Open Workout tomorrow, please take today off!

Saturday, 2/11

Open 20.4

Community Event @ CrossFit 40477

Sign up for free through this Link:

cfopen-week42019.wodifyarena.com 

#PEMPELFORCE 

TRAINING PROGRAM

Monday, 21/10 

Lift:

Overhead Squat

• 10 RM

WOD:

For Time

• 200 m Run
• 15 Hang Power Snatches (42.5/30)
• 15 Overhead Squats
• 15 Handstand or Pike Pushups
• 400 m Run
• 15 HSPU
• 15 OHS
• 15 Hang Power Snatches
• 200 m Run 

Endurance / Bodyweight

WOD: 

 EMOM x20

• 16/14 Cal Row
• 15 Situps
• 15 Up Downs
• 45 Sec Static Hold

GYMNASTICS

• Focus: Strict Pullup & Strength Development (2 of 4)

Tuesday, 22/10

WOD: 

E2MOM x24

• 1&2: 15 Up-Downs + Max Alt. DB Clean & Jerk
• 3&4: 15 Wallballs + Max Toes to Bar
• 5&6: Heavy Hold - Mix it up!

Heavy Holds:

• R1 & R3 = Max Distance Farmers Carry
• R2 & R4 = Max Distance KB Front Rack Carry

Endurance / Bodyweight

WOD:

AMRAP 20

• 20 Jumping Squats
• 400 m Run
• 20 Box Stepups

Foundation Weightlifting

• Snatch

Wednesday, 23/10    

Skill: 

EMOM x15

• 45 Sec of Pistols
• 45 Sec of Wall Walks
• 45 Sec of Hollow Hold 

WOD:

AMRAP 7

• 7 Deadlifts (35/25)
• 3 Strict Press
• 7 Back Rack Thrusters 

Advanced Weightlifting

• Snatch

Thursday, 24/10

WOD: 

3 Sets for Quality

• 750 m Row
• 50 Double Unders
• 25 Box Stepovers
• 25 Unbroken Medball Cleans
• 10 DB Devil's Press
• 10 Tempo Ringrows (1111)

- 30 Min Hard Cap -  

Endurance / Bodyweight: 

WOD: 

7 Sets

• 30 Sec Max Cal Bike
• 15 Sec Rest
• 30 Sec for a 100 m Sprint
• 15 Sec Rest
• 30 Sec Max Air Squats
• 15 Sec Rest
• 30 Sec Hollow Hold
• 15 Sec Rest 

Friday, 25/10

WOD: 

OPEN 20.3

TBA on Thursday! Page will be updated once announced! 

Saturday, 26/10

Team WOD

TBA 

Competition

TBA

CF OPEN 2020 (Sat, 26/10)

Im Rahmen unserer Open-Community Events sind wir heute zu Gast bei Simon, Tim und ihrer Box in Moers (CrossFit Moers / Tor 3)

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

Simon and Tim of "CrossFit Moers Tor 3"  are hosting us for the 3rd week of Open Workouts today. Come join us!

Officially signing up for the CF Open is not mandatory!

#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!

#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!