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