WODs

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!

#PEMPELFORCE 

TRAINING PROGRAM

Monday, 16/12  

Lift:

On a 15 Min Clock build to

• 1RM Push Press

WOD:

"Push. Pull."

• 3-6-9-12-9-6-3 Push Jerk (70/45)
• 15 Cal Row *

*15 Cal after every completed Round 

Endurance / Bodyweight

WOD: 

1 Round of each of the 4 Stations

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

Station 1:

• Min 1: 15 Plate G2O
• Min 2: 30 Plate Hops

Station 2:

• Min 1: 15 Cal Bike
• Min 2: 10 Pushups

Station 3:

• Min 1: Plank Hold
• Min 2: Squat Hold

Station 4:

AMRAP 4

• 10 Up-Downs
• 10 Stepups

Tuesday, 17/12

WOD:

AMRAP 20

• 5 Strict or C2B Pullups
• 10 Hand Release Pushups
• 15 Cal Bike or 12 Cal Row 

Endurance / Bodyweight

WOD:

3 Rounds 

Station 1:

• 1:00 Max Air Squat
•   :30 Rest

Station 2:

• 1:00 Max KB Swing
•   :30 Rest

Station 3:

• 1:00 Max Up-Downs
•   :30 Rest

Station 4:

• 1:00 Max KB Push Press
•   :30 Rest

Foundation Weightlifting

• Snatch

Wednesday, 18/12    

Lift:

On a 20 Min Clock build to

• 1RM Front Squat

WOD: 

"Speed Demon" - 3 RFT

• 30 Single DB Front Squat
• 30 Up-Downs

Advanced Weightlifting

• Snatch

Gymnastics

• Focus: Handstand Walk (3/3)

Thursday, 19/12

WOD: 

EMOM x15*

• Max DB Box Stepover (15/10)
• Max Double Under
• Max Weighted Plank Hold

* :50 Sec Work / :10 Sec Transition

Post-WOD:

Team of 2 - AMRAP 6

• Weighted Situps (with Medball or DB)

Endurance / Bodyweight: 

WOD: 

2 Rounds

3:00 Min per Station (No Rest!)

1:00 Min Rest between Rounds

Station 1:

• 200 m Row
• Max Burpees 

Station 2:

• 200 m Run
• Max Ring Rows

Station 3:

• 15 Cal Bike
• Max MB Clean

Friday, 20/12

Lift:

On a 10 Min Clock build to

• Heavy Single Squat Clean & Jerk  

WOD: 

"California Love" - For Time

• 30 Squat Clean & Jerk (70/45) *

*5 Burpees after every 5 completed C&J's 

Saturday, 21/12

Team WOD:

Team of 2 - AMRAP 20 Min

Partner 1:

• 6 Toes to Bar / Knee Raises
• 5/5 Single DB Snatches
• 4/4 Single DB OHS
• 30 Mountain Climbers

Partner 2: 

• Max Meters on Rower 

* Score for your Workout is the amount of Meters!

Sunday, 22/12

CLOSED!

#PEMPELFORCE 

TRAINING PROGRAM

Monday, 2/12  

WOD:

"Rannie"

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

• Double Unders 
• Situps **

* 400m Run after every completed Round

** GHD Situps optional 

Endurance / Bodyweight

WOD: 

EMOM x12

• 12/10 Cal Bike
• 12 Burpees
• 12 Ringrows

Post WOD: 

Tabata (8x 20 on / 10 off)

• Plank to Plate Alt. Taps
• Glute Bridge Alt. March

Tuesday, 3/12

WOD:

AMRAP 16

• 36 Air Squats
• 12 Hang Power Snatches
• 6 Muscle Ups (Bar or Ring)

Endurance / Bodyweight

WOD:

2 x AMRAP 10

2-4-6-8-10... Reps *

• Medball Clean
• Pullups

* 100m Run after every completed Round

- Rest 5:00 - 

Repeat in reverse order, starting with the highest number or Reps you hit in the 1st Round! 

Foundation Weightlifting

• Snatch

Wednesday, 4/12    

Lift: 

Push Press 

• 3 @ 65-70%
• 3 @ 75-80%
• 3+ @ 85-90% 

WOD:

For Time

• 50/40 Cal Bike
• Alternative = 60/50 Cal Row or Ski
• 50 Up-Downs

Post WOD:

In Teams of 2 - For Time

• 400 m KB Farmers Carry

Advanced Weightlifting

• Snatch

Gymnastics

• Focus: Handstand Walk (1/3)

Thursday, 5/12

WOD: 

4 RFT

• 5 Boxjumps *
• 9 Strict Pullups
• 12 HSPU / Seated DB Press
• 3 Deadlifts (AHAP)

* Boxjumps increase by 10 every Round (5-15-25-35)  

Endurance / Bodyweight: 

WOD: 

AMRAP 10

• 20 SA DB Hang Clean
• 40 Mountain Climbers
• 60 Double Unders

Post WOD:

2-3 Sets

• 10/10 DB Hammer Curls
• 20 Alt. Deadbugs 

Foundation Weightlifting

• Clean & Jerk

Friday, 6/12

Lift:

Front Squat

• 3 @ 65-70%
• 3 @ 75-80%
• 3+ @ 85-90%

WOD: 

"Point Break"

9-7-5-15-12-9 Reps for Time

• Front Squat (70/45 kg)
• Bar Facing Burpee 

Saturday, 7/12

CLOSED - CHRISTMAS PARTY TONIGHT! 

ITS NOT TOO LATE TO SIGN UP!! 

EVEN IF YOU HAVEN'T: SWING BY AND LETS ENJOY EACH OTHERS COMPANY! :)  

Sunday, 8/12

CLOSED!

#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. -