WODs
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.
- Es liegt ein negativer Corona Test (kostenloser Bürgertest, nicht älter als 48 Stunden), ein vollständiger Impfnachweis (mind. zwei Wochen) oder ein Nachweis über eine überstanden COVID-Erkrankung in den letzten 9 Monaten vor.
- Betreten der Halle möglichst 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.
- Einen der o.g. Nachweise.
- Eintritt nur einzeln durch den Haupteingang mit Mund-Nasen-Schutz (Pflicht)
- Aufenthalt im Vorraum: maximal 4 Personen und nur mit Mund Nasenschutz
- Desinfektion der Hände mittels Spender am Eingang.
- 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.
- 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.
- 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 muss 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 (spätestens 15 Minuten nach Ende der Einheit) unter Einhaltung der Abstandsregeln durch den separaten Ausgang (Hallentor) mit Mund-Nasen-Schutz.
- Der Aufenthalt nach dem Training in oder vor der Halle / auf der Empore ist zu vermeiden - Mund-Nasen-Schutz ist Pflicht. 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.
- A negative Corona test (free citizen test, not older than 48 hours), a complete proof of vaccination (at least two weeks) or a proof of a recovered COVID disease in the last 9 months is available.
- 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.
- One of the above mentioned proofs are available and must be shown.
- Admission only individually through the main entrance with mouth-nose protection.
- Disinfection of the hands by means of a dispenser at the entrance.
- 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.
- 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.
- 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 must 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 max. 15 minutes) after the end of the session through the separate exit (hall gate), observing the rules of distance and waering a mouth-nose-protection.
- It is prohibited to stay in or in front of the box / on the gallery after the training (waer a mouse-nose-protection). 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!