#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!

Archiv

#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!

#PEMPELFORCE 2019/2020 

TRAINING WEEK 2-3


Monday, 15/7 

Lift: 

Sumo Deadlift (5 Sec Pause at Top)

  • 5 x 7 @ 50-65 % of 1RM Deadlift
  • Compare to 10.7. and add between 5-10 kgs if possible
  • Superset = 5 x 10 Oblique Twists / Wood Chippers

WOD: 

EMOM x 20

  • 20 / 15 Cal Row (Scale to 15/12)
  • 12 Strict T2B / Leg Raises / T2KB
  • 15 / 12 Cal Bike (Scale to 12/10)
  • 20 Unbroken KB Swings (32/24) (28/20) (24/16)

GYMNASTICS

  • Focus: Dips & Progressions, Kipping Dips

Tuesday, 16/7  

Acc.: 

EMOM x10

  • AMRAP HSPU in 30 Sec.
  • AMRAP Strict Pullups or Heavy Ringrows in 30 Sec.

WOD: 

AMRAP 14

  • 1,2,3,4... Hang Squat Clean (70/45)
  • 5,10,15,20... Burpees over Bar

Foundation Weightlifting: 

  • Snatch

Endurance / Bodyweight:

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


Wednesday, 17/7   

Lift: 

Back Squat (3 Sec Pause at Bottom)

  • 5 x 7 @ 50-65%
  • Superset = 5 x 10 Hack Squats

WOD: 

For Time

  • 500 m Row
  • 100 Wallballs
  • 400 m Run

Advanced Weightlifting

  • Snatch

Thursday, 18/7

Acc.:

Snatch Technique 

  • Work up to a heavy 1-Rep for the day

WOD: 

Team of 2 - For Time

  • 100 Snatches (Weight A)
  • 400m Farmers Carry
  • 75 Snatches (Weight B)
  • 400m Sandbag Carry
  • 50 Snatches (Weight C)
  • 400m Medball Pec Carry
  • 25 Snatches (Weight D)
  • 400m Buddy Carry

 


Endurance / Bodyweight: 

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


Friday, 19/7

Lift: 

Push Jerk (3 Sec Pause @ Top)

  • 5 x 7 Reps @ 110-130 of 1RM Strict Press
  • Compare to 8.7. and add between 1-5 kgs
  • Superset = 5 x 10 Dbl DB Rows

WOD:

E3MOM x 12 Min.

  • 100 Double Unders
  • AMRAP Dbl DB or KB Front Rack Lunges

Saturday, 20/7

WOD: 

Team of 2

Buy-In: 2000m Team Row

Part 1: 10 Rounds (YGIG) of

  • 3 Pullups, 4 Thruster, 5 BFB

Part 2: 10 Rounds (YGIG) of

  • 4 Pullups, 5 C&J's, 6 BFB

Part 3: 10 Rounds (YGIG) of

  • 5 Pullups, 6 Deadlifts, 7 BFB

Competition Class

A. Handstand (Walk) Play Time

20 min to get comfortable with being upside down. Challenge yourself with obstacles.

B. Strength

  • Strict Cadence Pull-ups (3sec above bar, 3sec under bar, 3sec deadhang hold): 5 x 3
  • Strict (weighted) Ring/Bar Dips: 2-3-4-5-5-4-3-2

C. WOD

Buy-in: 10 Turkish get-ups

directly into 5 RFT

  • 3 (legless) rope climbs 
  • 10m HSW /20 sec Handstand + Shoulder Taps
  • 30 Double Unders 

Buy-out: 10 Turkish get-ups


Sunday, 14/7

CLOSED!

#PEMPELFORCE 2019/2020 

TRAINING WEEK 2-2

Dear Members, 

We are starting our 2nd Training cycle for the year and there will be some changes to the program.

Strength Parts will now be in the 3-10 Rep Range and will get heavier, we will also play around with Tempo Options.

While we will still have Conditioning Elements regularly, the amount of pure Cardio based Workouts will decrease.

Make sure to keep your Scores and Weights, as we will work with percentages to determine the ideal load for you.

#pempelforce


Monday, 8/7 

Lift: 

Push Press (3 Sec Pause at Top)

  • 5 x 7 @ 110-120 % of 1RM Strict Press

WOD: 

"Heinz" - 5 RFT

  • 300 m Run
  • 20 Alt. DB Clean & Jerks
  • 5 Wallwalks

Tuesday, 9/7  

Acc.: 

3 RFQ

  • 1 Min Battle Rope
  • 1 Min Banded KB or Plate Hold
  • 1 Min L-Sit

WOD: 

AMRAP 12

  • 6 Burpees over Bar
  • 6 Overhead Squats
  • 6 Strict Pullups
  • 6 Overhead Lunges

Foundation Weightlifting: 

  • Clean & Jerk

Endurance / Bodyweight:

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


Wednesday, 10/7   

Lift: 

Deadlift (3 Sec Pause at Knee)

  • 5 x 7 @ 50-65%

WOD: 

For Time

  • 10-20-30 Toes to Bar
  • 30-20-10 KB Swing
  • 50-100-150 Double Unders

Advanced Weightlifting

  • Clean & Jerk

Thursday, 11/7

Acc.:

EMOM x 8  

  • 30 Sec Flutter Kicks
  • 30 Sec Arch Hold

WOD: 

Team of 2 - E5MOM x 30 Min

  • 50 Sandbag or BB Floor Press (increasing weight every Round)
  • Row for Max Cal in remaining time

Endurance / Bodyweight: 

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


Friday, 12/7

Lift: 

Front Squat (3 Sec Pause @ 45° on way up)

  • 5 x 7 Reps @ 50-65%

WOD:

3 x AMRAP 3 (1 Min Rest)

  • 25 Wallballs
  • Max Rep Power Cleans (70/50)

Saturday, 13/7

WOD: 

Team of 2 - For Time

  • 100 Single DB Deadlifts
  • 100 Pushups
  • 100 Single DB Cleans
  • 50 Pullups
  • 100 Single DB Push Jerk
  • 100 Pushups
  • 100 Single DB OHS
  • 50 Pullups

Competition Class

Ring Muscle-up Play Time:

Spend 15 minutes to go through different progressions and challenge yourself with the full movement (for quality!).

Strength:

Take 15-20 minutes to build today’s heaviest complex of: 

  • 1 Squat Clean + 1 Hang Squat Clean

WOD:

For Time

  • 1.000 m row
  • 50 DB G2O
  • 25 Ring Muscle-ups 

Accessory:

3 Rounds

  • 45 sec Hollow Hold
  • 10 V-Ups
  • Seitlicher Bandzug (10 pro)

Sunday, 14/7

  • Open Gym (11-12 /12-13h)
  • Track&Field (11h)

#PEMPELFORCE 2019/2020 

TESTING WEEK 2-1

Dear Members,

its time for the 2nd Testing Week of this year. Please choose a maximum of 2-3 Tests this week, come in and give it your best shot! 

Let's ring that PR-Bell, #pempelforce crew!


Monday, 1/7 

WOD: 

"Barbara" - 5 Rounds, each for Time

  • 20 Pullups
  • 30 Pushups
  • 40 Situps
  • 50 Squats
  • Rest 3 Minutes (mandatory) after every Round

Tuesday, 2/7  

WOD: 

"DT" - 5 RFT

  • 12 Deadlifts
  • 9 Hang Power Cleans
  • 6 Push Jerk

Foundation Weightlifting: 

  • Snatch

Endurance:

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


Wednesday, 3/7   

Gym: 

"Upside Down"

  • 5 Min for Max Distance HS Walk or Max Wall Walks

WOD: 

"Pempelforce Beep Test" - EMOM for as long as possible

  • 1-2-3... Thruster (empty Barbell)
  • 1-2-3... Burpees over Bar

Advanced Weightlifting

  • Snatch

Thursday, 4/7 

WOD: 

"Rhine Crossing"

  • 6km Run for Time across Theodor-Heuss-Bridge and back
  • Trail will be marked :)

Endurance: 

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


Friday, 5/7

WOD: "CrossFit Total"

  • Back Squat, 1RM (Max 3 Att.)
  • Shoulder Press, 1RM (Max 3 Att.)
  • Deadlift, 1RM (Max 3 Att.)

Saturday, 6/7

WOD: Team of 3 - AMRAP 20

  • 300 Weighted Box Stepovers
  • 200 Medball Situps
  • 100 Cluster
  • A+B work on numbers, C bikes or rows 20/15 Cal.

Sunday, 7/7

CLOSED!

#PEMPELFORCE 2019/2020 

TRAINING WEEK 1-12

FINAL TRAINING WEEK BEFORE NEXT WEEKS TESTS!

Please keep in mind that to perform really well in the tests it might make sense to slow down in training a bit towards the end of the week.

Talk to your coaches about proper scaling to maximize those numbers! 


Monday, 24/6 

Lift: 

Deadlift

  • 3 x 15 Reps @ 55% 
  • Adv.: 1 Sec pause at the knees on the way up

WOD:

AMRAP 10

  • 10 KB or DB Deadlifts
  • 10 Weighted Box Step Overs
  • 100 m Run

Tuesday, 25/6  

Skill: 

Pullup, Kipping Pullup, Progressions & Technique

WOD: 

E5MOM for 20 Minutes (4 Rounds)

  • 1000 / 800 m Row or 2 Mile Bike
  • As many Strict Pullups as possible in remaining time

Foundation Weightlifting: 

  • Clean & Jerk

Endurance:

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


Wednesday, 26/6   

HOTTEST DAY OF THE YEAR! PREPARE ACCORDINGLY AND DRINK WATER ALL DAY!

High Intensity Training in hot temperatures can be really dangerous if you aren't properly hydrated!

On a normal day an average person should consume at least 2-3 liters of water, if you are physically active this can go up to 4-5 liters.

With temperatures all the way up to 37° next week, it will not hurt you to even break the 5 liter mark.

Not sure how much water you drink? Try measuring it for the next couple of days and try to hit the numbers above.

 

Acc.: 

5 RFQ

  • 30 Sec Flutter Kicks
  • 30 Sec Arch Flutter Kicks
  • 15 Sec Side Tuck Hold per Side
  • 30 Sec Glute Bridge Hold
  • 10 Barbell Rollouts
  • 10 Single Leg Barbell Deadlifts

WOD: 

"Cash Out"

  • 100 Cal on Row, Bike or Ski Erg
  • 200 Double Unders

Advanced Weightlifting

  • Clean & Jerk

Thursday, 27/6

OUTDOOR TRAINING! PLEASE COME PREPARED (RUNNING SHOES) AND BRING PLENTY OF WATER! 

WOD: 

  • E2MOM x 10 Minutes of Suicide Line Sprints (5/10/15/20m)
  • 5 x 50m Sled Sprint
  • 5 x 400 m Slow and 400 m Quick Jog to Sprint
  • And maybe some more surprises :)

 


Endurance: 

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


Friday, 28/6

Lift: 

E2MOM x 12 Minutes

  • 5 Push Press into 5 Push Jerks 
  • compare to 3.6. 
  • try to go unbroken on all Sets

WOD: 

10 RFT

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

  • DB Ground to Overhead

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

  • DB Facing Burpee

Saturday, 29/6

TEAM WOD SATURDAY - TBA


Sunday, 30/6

OPEN GYM 

#PEMPELFORCE 2019/2020 

TRAINING WEEK 1-11


Monday, 17/6 

WOD: For Time

  • 200 Wallballs
  • E2MOM = 15 Box Jump or Step Overs

Tuesday, 18/6  

Lift & Technique: Snatch

  • Work up to 80-90% in 15 Min.

WOD: AMRAP 10

  • 1,2,3,4... Power Snatches
  • 5,10,15,20... Situps

Foundation Weightlifting: 

  • Snatch

Endurance:

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


Wednesday, 19/6   

Acc.: 4 RFQ

  • 12 Front Rack Lunges
  • 12 Bent over Rows
  • 12 Side Lunges
  • 12 High Pulls (KB or DB)
  • 12 Calf Raises
  • 12 Floor Press

WOD: For Time

  • 400 m Run
  • 50 Burpees to Target
  • 400 m Run 

Advanced Weightlifting

  • Snatch

Thursday, 20/6

NATIONAL HOLIDAY! 


Friday, 21/6

WOD: Team of 2 - For Time

  • 50-40-30-20-10 Pushups
  • 50-40-30-20-10 Pullups
  • 50-40-30-20-10 DB Thruster
  • E2MOM = 20/16 Echo Bike Cal

Saturday, 22/6

SOMMERFEST :)


Sunday, 23/6

CLOSED!

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