#PEMPELFORCE 2019/2020 

TRAINING WEEK 1-10


Monday, 10/6 

National Holiday - Open Gym available


Tuesday, 11/6  

Skill: 

Rowing Technique

WOD: 

E2MOM x 20 Min (Team of 2 - YGIG)

  • 15/12 Cal Row
  • 12 DB Snatches
  • Max Burpees in remaining time

Directly into:

  • Row as far as possible in 10 Min as a Team of 2, change whenever

Foundation Weightlifting: 

  • Clean & Jerk

Endurance:

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


Wednesday, 12/6   

Lift:

Deadlift

  • 21-15-9 Reps unbroken
  • 3 Min Rest between Sets
  • Working Sets around 55-60-65% of 1RM

WOD: 

21-15-9 Reps for Time

  • Wallballs
  • Toes to Bar
  • Weighted Box Stepovers (1 DB, KB or Medball)

Advanced Weightlifting

  • Clean & Jerk

Thursday, 13/6

Acc.: 

4 RFQ

  • 25 Hollow Rocks
  • 30 Sec. Active Hang
  • 25 Arch Rocks
  • 30 Sec. HS Hold (Adv.: Shoulder Taps)
  • 20 Alligators
  • 30 Sec. Support Hold

Skill: 

  • Pistol Squats & Scaling
  • Handstand Pushups & Scaling

WOD:

3x AMRAP 3

  • 3 Handstand Pushups
  • 6 Pistols

Endurance: 

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


Friday, 14/6

Skill: 

Clean & Jerk

  • 15 Min to work up to 80-90%
  • Focus on Technique!
  • No Max Out!

WOD:

6 RFT (TC = 32 Min)

  • 10 C&J @ 50% 
  • 20 Situps
  • 300 m Run
  • 40 Double Unders

Saturday, 15/6

WOD: Team of 4 - For Time

  • 200 Sandbag Clean over Box + Burpee Box Climbover
  • E2MOM - 200 m Run for 2 TM

Sunday, 16/6

CLOSED!

Archiv

#PEMPELFORCE 2019/2020 

TRAINING WEEK 1-9


Monday, 3/6 

Lift: E2MOM x 12 

  • 6 Push Press + 6 Behind the Neck Push Press
  • Compare to 16.5. and add 1,25 / 2,5 kg total if you can still go unbroken

WOD: E3MOM x 15

  • 21 Bar Facing Burpees
  • 15 Thruster (unbroken)
  • 9 T2B

Gymnastics:

Strict & Kipping Pullup Week 2/2


Tuesday, 4/6  

Acc.: EMOM x 16

  • 30 Sec Flutter Kicks
  • 30 Sec Glute Bridge Hold 
  • 30 Sec L-Hang or L-Sit
  • 30 Sec Super Heavy Sandbag Hold

WOD: 4 RFT

  • 200 m Run
  • 20 Hang Cleans (RX = 60 / 42.5)

Foundation Weightlifting: 

  • Snatch

Endurance:

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


Wednesday, 5/6   

REST OR EASY DAY FOR MURPH PARTICIPANTS!!!

Lift: E2MOM x 12  

  • 12 Back Squats @ 50%

WOD: AMRAP 10

  • 5 Power Snatches @ 50% of 1RM
  • 10 Front Rack Lunges @ Snatch Weight
  • 25 Double Unders 

Advanced Weightlifting

  • Snatch

Thursday, 6/6

REST OR EASY DAY FOR MURPH PARTICIPANTS!!!

WOD: Team of 2 - For Time

  • 150 Wallballs
  • 125 Box Jump Overs
  • 100 Hand Release Pushups
  • 75 Medball Situps
  • 50 Man Makers
  • 25 Bar Muscle Ups / Jumping Muscle Ups

Endurance: 

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


Friday, 7/6

REST OR EXTREMELY EASY DAY FOR MURPH PARTICIPANTS!!!

WOD: AMRAP 40

  • 800 m Run
  • 1000 m Row
  • 1600 m Bike

Saturday, 8/6

"MURPH DAY 2019"

RX:

  • 1 Mile Run
  • 100 Pullups
  • 200 Pushups
  • 300 Air Squats
  • 1 Mile Run
  • With OR without wearing a 20/10 lbs vest

Scaled Opt. 1:

  • 1 Mile Run
  • 20 Rounds of 5 Pullups, 10 Pushups, 15 Squats
  • 1 Mile Run

Scaled Opt. 2:

  • 1 Mile Run
  • 5 Rounds of 20 Pullups, 40 Pushups, 60 Squats
  • 1 Mile Run

Team of 2 Option:

  • 1 Mile Run as a Team
  • Share the 100 Pullups, 200 Pushups, 300 Squats any way you want
  • 1 Mile Run as a Team

Beginner Murph:

  • 10 Rounds of 
  • 200 m Run
  • 5 Pullups / Ringrows
  • 10 Pushups (Hands on Box)
  • 15 Squats

Sunday, 9/6

CLOSED!

#PEMPELFORCE 2019/2020 

TRAINING WEEK 1-8 


Monday, 27/5 

WOD: "Christina B." - 5 RFT

  • 400 m Run
  • 21 Wallballs
  • 15 Medball Box Stepovers
  • 9 Burpee over Medballs

Gymnastics:

Strict & Kipping Pullup Week 1/2


Tuesday, 28/5  

Conditioning: Work in Teams of 2

  • 8 x 2 Min Rowing Intervals (Partner A)
  • 6-12 Unbroken Strict Pullups
  • 10 Deadlifts @ 60%
  • While Partner A is on the Row for 2 Min, Partner B does Pullups in Min 1 and Deadlifts in Min. 2

Foundation Weightlifting: 

  • Clean & Jerk

Endurance:

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


Wednesday, 29/5   

Acc.: 5 RFQ

  • 10 Double DB Bent over Row, 
  • 10 Seated Medball Toss to and per Side
  • 10 Double DB Thruster
  • 10 Slow & Strict Hanging Leg or Knee Raises

WOD: AMRAP 10

  • 10 Double DB or KB Cleans
  • 20 Double Unders

Advanced Weightlifting

  • Clean & Jerk

Thursday, 30/5

CLOSED - NATIONAL HOLIDAY


Endurance: 

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


Friday, 31/5

Lift: E2MOM x 12 Min 

  • 12 Front Squats @ 50 % of 1RM

WOD: For Time (12 Min Cap)

  • 100 Hand Release Pushups
  • 100 Weighted Situps (DB on Chest)
  • EMOM = 1 Wallwalk

Saturday, 1/6

TEAM WOD SATURDAY 

Team of 2 - 5 Rounds in FGB Style (1 Min Work per Station)

  • Min. 1: Sync. Jumping Lunges
  • Min. 2: Sync. Pullup / Low Bar Pullup / Ringrow
  • Min. 3: Sync. Squat Clean (empty Barbell)
  • Min. 4: Sync. Push Press (empty Barbell)
  • Min. 5: 1 Min Rest

Sunday, 2/6

CLOSED!

#PEMPELFORCE 2019/2020 

DELOAD WEEK 1-7

Dear Members, 

this week we will Deload for the first time in our new training schedule. Below, we have gathered some FAQ's that we usually get whenever a Deload is announced, to raise awareness to our motive behind it. 

1. What does "Deload" mean?

Deload describes a phase in strength training, where we want you to "take it easy" for a few days and allow your muscles to recover fully or at least to some degree. Studies have shown, that taking regular Deload phases will have a positive effect on your body and prepare it for the tough training weeks ahead.

2. Do I have to Deload?

We can't force you to do anything that you don't like to do, but let us ask you this: If you bring your car to a shop and the mechanic tells you that one of the wheel screws need to be tightened, would you fix it or would you drive off risking one of the wheels popping off at 150 km/h? Sure, you might get home safe, but was it worth the risk?

We are not Deloading to piss you off. We are Deloading because we have your long term health and fitness in mind. If that is important to you too, then we would definetly recommend following protocol :)

3. These Workouts seem hard. What is "Deload" about this?

Any workout can be easy, ok, hard or brutal. Its not about what you read on the menu or on the board but about the Intensity that you train with. Correctly scaling down weights, reps or exercises is the key and will be done by the coach in class. Just as a general guideline: If you feel like the weight choice is challenging, scale it down to where you can guarantee 100% clean movement throughout. 

4. Should I rest completely?

You definetly could! A Rest Week every couple of months is 100% recommended and can instantly impact your well being. Again, don't feel forced as the decision is completely on you. If you come in, please make a conscious effort to not go "All Out".

If you have any questions about this, please talk to one of your coaches! 

Have a great Deload week, everyone!  


Monday, 20/5 

Acc.: 5 RFQ

  • 10 Y's
  • 20 Arch Rocks
  • 10 Facepulls
  • 20 Hollow Rocks
  • 10 Hip Pulls
  • 20 Cross Chops (10/10)

WOD:  EMOM x15

  • 15/12 Cal Row or Bike
  • 30 Sec. Max Double Unders
  • 30 Sec. Max KB Swings

Gymnastics:

Handstand Pushup Session 2/2


Tuesday, 21/5  

Lift: Front Rack Lunges + Thruster Complex

  • 5 Sets of 20 Reps, 10 Lunges followed by 10 Thrusters
  • increasing weight in each Set
  • should be unbroken throughout, 2 Min Rest between

WOD: Team of 2 (YGIG) - 3x AMRAP 5

  • 3 Ringrows
  • 6 Pushups
  • 9 Medball Cleans
  • 1 Min Rest after every 5 Min.

Foundation Weightlifting: 

  • Snatch

Endurance:

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


Wednesday, 22/5   

WOD: Rowing Intervals

  • 500 / 400 m 
  • 1000 / 800 m
  • 1500 / 1200 m 
  • 2000 / 1500 m 

Post WOD: Mobility Session


Advanced Weightlifting

  • Snatch

Thursday, 23/5

Acc.: 5 RFQ

  • 20 Single Leg Double KB Deadlift
  • 20 Situp / Tuckup Complexes (1 Situp, 1 Tuckup...)

WOD: 10 RFT

  • 5 Burpees
  • 10 Alt. DB Snatches

Endurance: 

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


Friday, 24/5

Skill: 20 Min of Handstand Walk Progressions

WOD: Team of 2 -AMRAP 15

  • 50-40-30-20-10 m Handstand Walk / 100-80-60-40-20 m Bear Crawl
  • 25-20-15-10-5 Sandbag over the Shoulder
  • 400 m Run (100 m Relay)

Saturday, 25/5

TEAM WOD SATURDAY 

"Marcel"

Team of 2 - 4RFT

  • 19 Man Makers (2x 15 / 10)
  • 5(0) Wallballs
  • 93 Double Unders

Sunday, 26/5

CLOSED!

#PEMPELFORCE 2019/2020 

TRAINING WEEK 1-6


Monday, 13/5 

WOD: Team of 2 (YGIG) - E2MOM for 40 Minutes

  • 250 / 200 m Row
  • 10 OHS @ 30% of 1RM Back Squat
  • Max Burpee over Bar in remaining time

Gymnastics:

Handstand Pushup Session 1/2


Tuesday, 14/5  

Lift: Deadlift

  • 21-15-9 Unbroken Reps @ 50 / 55 / 60% of 1RM (or heavier than 29.4.)
  • 2 Min Rest

WOD: 5 RFT

  • 15 T2B
  • 400 m Run

Foundation Weightlifting: 

  • Clean & Jerk

Endurance:

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


Wednesday, 15/5   

Acc.: 5 RFQ

  • 20m Dbl DB or KB Front Rack Walking Lunge
  • Superset with 20 Box Jump or Stepovers
  • 1-2 Min Rest between Sets

WOD: AMRAP 10

  • 30 Wallballs
  • 20 DB Push Press
  • 10 Strict Pullups

Advanced Weightlifting

  • Clean & Jerk

Thursday, 16/5 

Lift & Acc.: 5 RFQ

  • 12 Reps of Push Press / Behind the Neck Push Press
  • 12 Bent over Rows
  • 12 Crossover V's

WOD: For Time (TC = 11 Min.)

  • 100 Cleans @ 40-50% of 1RM
  • EMOM = 20 Double Unders

Endurance: 

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


Friday, 17/5

Technique: Power & Squat Snatch

  • Technique Work while finding Workout Weight

Lift: E2MOM x 10 Min.

  • 10 Squat Snatches or 15 Power Snatches

WOD: Team of 2

  • 5 Min for Max Distance Sandbag Bear Hug Carry 
  • immediately into...
  • 5 Min for Max Distance Farmer Carry

Saturday, 18/5

TEAM WOD SATURDAY 

Team of 2 - 14 RFT

  • 7 HSPU
  • 7 Thruster (60/42,5)
  • 7 Knees to Elbows
  • 7 Deadlifts (110/70)
  • 7 Burpees
  • 7 KB Swings (32/24)
  • 7 Pullups

Sunday, 19/5

CLOSED!

#PEMPELFORCE 19/20 

TRAINING WEEK 1-5


Monday, 6/5 

Lift: E2MOM x10 (5 Sets)

  • 15 Back Squats @ 45% of 1RM (compare to 24.4.)

WOD: 5x AMRAP 3 (1 Min Rest between Rounds)

  • 100 Double Unders
  • Max Rep KB Swings

Gymnastics:

  • Focus T2B Week 2

Tuesday, 7/5  

Cond.: Team of 2 - 5 Rounds

  • A = 500/400 m Row (quick)
  • B = Dbl DB Overhead Hold

WOD: 3 RFT

  • 20 Deadlifts @ 40-45% of 1RM
  • 20 Box Jump Overs

Foundation Weightlifting: 

  • Focus Snatch

Wednesday, 8/5   

WOD: 30 RFT

  • 1 Bar Muscle Up / 1 Pull-Up + 1 Dip
  • 5 Goblet Squats

Thursday, 9/5 

WOD: Team of 2 - For Time

  • 50 Bear Complexes (Clean, Front Squat, Push Press, Back Squat, Push Press)
  • EMOM = the person not on the bar has to do 5 Burpees, while the other person has to stop working

Endurance:

  • Focus Aerobic Capacity

Friday, 10/5

Strength: "Pumping Friday" - 5 RFQ

  • 10 Biceps Curls
  • 10 Triceps Extensions
  • 5/5 DB Single Side Bench Press 
  • 10 Face Pulls

WOD: EMOM x20

  • 1: 20/15 Cal Bike
  • 2: 45 Sec. Battle Rope
  • 3: 60 Sec. Front Plank 
  • 4: Rest

Saturday, 11/5

TEAM WOD SATURDAY 

Team of 2 - For Time - "Triple 100"

  • 100 Thruster
  • 100 Pullups
  • 100 Cal Row
  • Split Reps and Movements any way you see fit until all three 100's are completed

Sunday, 12/5

CLOSED!

#PEMPELFORCE 19/20 

TRAINING WEEK 1-4


Monday, 29/4 

Lift: Deadlift

  • 21-15-9 Reps (unbroken)
  • 3 Min. Rest between Sets
  • Review weights from 16.4. and go up slightly (45,50,55%)

WOD: For Time (10 Min. Cap)

  • 100 Thruster (30/20)
  • EMOM = 3 Strict HSPU / 5 Pike Pushups / 7 Pushups

Gymnastics

  • Focus: T2B Week 1

Tuesday, 30/4  

WOD: Team of 2 - AMRAP 40

  • A = Row for Max Meter
  • B = 800 m Run
  • Switch everytime Partner gets back from Run

Foundation Weightlifting: 

  • Focus Clean & Jerk

Wednesday, 1/5   

WOD: Team of 2 - 30 Minute Time Frame

  • Part 1 = A does 30 Wallballs, 20 Pullups, 10 Devils Press, then switches to Partner B
  • Part 2 = A does 30 Wallballs, 20 T2B, 10 Devils Press, then switches to Partner B
  • Part 3 = A does 30 Wallballs, 20 Dips, 10 Devils Press, then switches to Partner B
  • In Remaining Time = Heavy Sandbag Carry AFAP

Thursday, 2/5

Gymnastics: Ring Muscle Up & Progressions (30 Min.)

  • 3 x 30 Sec. False Grip Ring Hang
  • 3 x 10 Kipping Swings 
  • 3 x 7 Hip to Ring Swings
  • 3 x 5 Ring Muscle Ups / Low Ring Transition Practice

WOD: "Tom" - For Time

  • 200 m Ski Erg
  • 30 DB Snatches
  • 400 m Row
  • 30 DB Snatches
  • 0.6 Miles Bike
  • 30 DB Snatches

Endurance:

  • Focus Aerobic Capacity

Friday, 3/5

Lift: E2MOM x 10 Minutes (5 Sets)

  • 15 Front Squats @ 42.5% or slightly heavier than 18.4.

WOD: AMRAP 15

  • 30 Hang Power Cleans
  • 15 Burpees
  • 30 Push Press
  • 15 Burpees
  • Start at 40/30 and increase weight by 5/2.5 after every completed round

Saturday, 4/5

TEAM WOD SATURDAY 

AMRAP 25 - Team of 2

  • 10 Rounds of 4 Sandbag Cleans, 8 Burpees over Sandbags (immediately into...)
  • 10 Rounds of 4 Sandbag Squats, 8 Jumping Lunges (immediately into...)
  • 10 Rounds of 4 Sandbag S2O, 8 Pullups 

Sunday, 5/5

CLOSED!

#PEMPELFORCE 19/20 

TRAINING WEEK 1-3


Monday, 22/4 

CLOSED - NATIONAL HOLIDAY


Tuesday, 23/4  

Gym:  T2B Technik

  • EMOM x10 - 6-10 T2B or Leg Raises

WOD: "Sarah" - E3MOM for 15 Min.

  • 200 m Run
  • 20 Snatches (unbroken if possible)
  • 10 Burpees

Foundation Weightlifting: 

  • Focus Snatch

Wednesday, 24/4  

Lift 1: Tabata (8x 20 Sec on / 10 Sec off)

  • Back Squat
  • 40-45% of 1RM
  • Try not to set the Bar down

Cond. 1: In 8 Minutes - Team of 2

  • Row, Bike or Ski as far as possible

Lift 2: Tabata (8x 20 Sec on / 10 Sec off)

  • Push Jerk 
  • Same weight as in Lift on 11.4. (= the weight you ended with)
  • Try not to set the Bar down

Cond. 2: In 6 Minutes - Team of 2

  • Row, Bike or Ski as far as possible

Lift 3: Tabata 

  • Sumo Deadlift High Pull
  • 20 % of 1RM Deadlift

Cond. 3: In 4 Minutes - Team of 2

  • Row, Bike or Ski as far as possible

Advanced Weightlifting:

  • Focus Snatch

Thursday, 25/4

Gym: Pullup Technik & Progression

  • EMOM x10 - 6-10 Pullups or Pullup Progressions

WOD: "Obizz" - For Time

  • 100 m Sandbag Carry
  • 80 DB OH Lunges
  • 60 DB Box Stepups
  • 40 DB Cleans
  • 20 Devil Press

Endurance:

  • Focus Aerobic Capacity

Friday, 26/4

Skill: Rope Climbs

WOD: "Good Friday Battle" - AMRAP 20

  • 2 Rope Climbs
  • 4 Strict Handstand Pushups (mit Defizit)
  • 10 Pistols (each Leg)

In Memory of Nils Bruns, Robert Hartert and Martin Augustyniak


Saturday, 27/4

TEAM WOD SATURDAY - Team of 3

1. "Double Grace"

  • 60 Clean & Jerks (Alternate every Rep)
  • 3 Min Rest

2. 3 RFT

  • 400 m Relay Suitcase Carry Run
  • 42 Kettlebell Swings
  • 12 Bar Muscle Ups

Sunday, 28/4

CLOSED!

#PEMPELFORCE 19/20 


TRAINING WEEK 1-2

Monday, 15/4 

WOD: E2MOM x 40 Minutes (5 Times per exercise)

  • 15/12 Cal Row
  • 45 Sec Front Plank
  • 200 m Run
  • 45 Sec Back Plank
  • 12/10 Cal Echo Bike
  • 30-45 Sec Side Plank (R)
  • 15/12 Cal Ski Erg
  • 30-45 Sec Side Plank (L)

Gymnastics WOD: 

  • Focus Pullup & Toes to Bar (Week 2 - Pullup Progression)

Tuesday, 16/4  

Lift: Deadlift

  • 21 - 15 - 9 Reps unbroken (2-3 Rest between each Set)

WOD: "Strict Cindy"

  • 5 Strict Pullups
  • 10 Honest Pushups
  • 15 Air Squats

Foundation Weightlifting: 

  • Focus Clean & Jerk

Wednesday, 17/4  

WL: Power Clean

  • 5 x 10
  • Increasing weight, between 35-50% of your 1RM Power Clean

WOD: 5 RFT

  • 10 Unbroken Hang Power Clean & Jerks
  • 50 Double Unders

Advanced Weightlifting:

  • Focus Clean & Jerk

Thursday, 18/4

Lift: E2MOM for 5 Sets / 10 Minutes

  • 15 Front Squats @ 40% of 1RM

WOD: For Time

  • 50-40-30-20-10 Situps
  • 200-400-600-800-1000 m Row

Endurance:

  • Focus Aerobic Capacity

Friday, 19/4

NATIONAL HOLIDAY - CLOSED


Saturday, 20/4

TEAM WOD SATURDAY

"Chipper is Life" - Team of 2 - For Time

  • 100 DB Snatches (per Team), 100 m Buddy Carry (per Person)
  • 80 DB Snatches, 200 m Sandbag Carry
  • 60 DB Snatches, 300 m Farmers Carry (Plates)
  • 40 DB Snatches, 400 m Plate OH Carry
  • 20 DB Snatches, 500 m 2 Person - 1 KB Run

Buy-Out: 50 Strict HSPU or 100 Regular Pushups


Sunday, 21/4

CLOSED!

#PEMPELFORCE 19/20 

Dear Members, 

on the initial Training chart we mistakenly proclaimed the next week as a Deload, which is not the case.

We have deloaded prior to the Testing Week and are therefore stepping right into the Training year!

Some information to next week:

We are going to be working different time domains (short, medium and long Workouts) as well as different energy systems within those distinctions.

The weights may seem light to you, but please do not scale up when doing these WODs in Open Gym. There is a reason why we are starting the year off with rather light weight and a high number of reps as the first Trimester is a bit of a Strength-Endurance and Aerobic phase. 

Furthermore, you might see several workouts with a Cardio aspect (Run, Row, Ski, Bike). We understand this isn't always "sexy" and some of you may feel like we are lacking "Heavy Work". Again, trust the process and do not add too much Accessory on your own, it will most likely not help you in the long run. If you decide that you need extra work, please run it by one of the Coaches first to determine, how effective that is going to be. Trust us, the heavy weights will come but the light weight / high reps are usually way more brutal than they look.

In general: if you follow our gym's track, we will be uploading, deloading, pushing you to limits and make you better. A second, maybe even contrarily working program might kill your progress instead of helping you improve!

Have a great week of Training everybody!


TRAINING WEEK 1-1

Monday, 8/4 

Strength: E2MOM for 5 Sets / 10 Minutes

  • 15 Back Squats @ 30-40%

WOD: 5 Rounds, each for Time

  • 25 / 20 Cal Row
  • 20 DB OH Lunges
  • 15 Pushups
  • 10 Pullups
  • 2 Min mandatory Rest after each Round

Gymnastics WOD: 

  • Focus Pullup & Toes to Bar (Week 1 - Pullup Progression)

Tuesday, 9/4  

Acc.: 4 RFQ

  • 20 (Weighted) Hollow Snow Angels, 10 Strict Dips
  • 20 (Weighted) Arch Snow Angels, 10 Bent over Rows
  • 20 Alligators (Hollow to Arch), 10 Seated Press

WOD: For Time

  • 200 m Run, 3 Deadlifts (@50%), 3 Box Stepovers
  • 200, 6, 6
  • 200, 9, 9
  • 200, 12, 12
  • 200, 15, 15

Foundation Weightlifting: 

  • Focus Snatch

Wednesday, 10/4  

WL: Hang Squat Snatch

  • 5 x 3
  • Technique work, no percentages

Test: AMRAP 1 - Burpees

WOD: EMOM x20

  • Burpee Test No. minus 15%
  • Bike Cal
  • Hang Power Snatch @ 40%
  • Rest

Advanced Weightlifting:

  • Focus Snatch

Thursday, 11/4

Lift: E2MOM for 5 Sets / 10 Minutes

  • 15 Push Press @75% of 1RM Strict Press (CF Total)

WOD: 5 RFT - Single DB "DT"

  • 12 Deadlifts
  • 9 Power Cleans
  • 6 Push Press
  • EMOM and every time the DB is set down = 3 Burpees

Endurance:

  • Focus Aerobic Capacity

Friday, 12/4

Gym Acc.: 4 RFQ

  • 15 Sec False Grip Ring Hang straight into 10 Kipping Swings
  • 15 Sec HS Hold straight into 10 HSPU (Kipping or Strict in as few sets as possible)

WOD: AMRAP 30 - Running Clock

  • Min. 0-10 = 1 Mile Run, Max Rep Single Unders
  • Min. 11-20 = 1 Mile Run, Max Rep Single Unders backwards
  • Min. 21-30 = 1 Mile Run, Max Rep Double Unders

Saturday, 13/4

TEAM WOD SATURDAY

"Double Karen" - Team of 3 - For Time

  • 300 Wallball Shots
  • A = does Wallballs
  • B = 400 m Run
  • C = DB or KB Farmers Hold
  • Rotate every time somebody gets back from 400m Run 

Sunday, 14/4

CLOSED!

#PEMPELFORCE 19/20 

Your new Training season @CrossFit 40477 starts tomorrow! 

We will start off with a Baseline Testing Week, followed by 12 weeks of Aerobic Capacity Training to improve your Conditioning and Recovery. During those 12 weeks, there will be specific Deload Times that we ask you to follow just simply because your Health and Well-Being is our highest priority. 

Our Macro calender is split into four 12-week training windows with a Testing week, with different points of emphasis. At the end of the 48 weeks of 2019 and 2020, the Training will culminate in the 1st ever #PEMPELFORCE OPEN in February and March 2020. Keep your eyes open for further annoucements! 


TESTING WEEK 1-1

Monday, 1/4 

WOD: "Deadly 45"

  • 45 Min Row or Bike for Max Meter 

Gymnastics WOD: 

  • Focus Handstand (Week 4)

Tuesday, 2/4  

WOD: "Barbara" - 5 RFT

  • 20 Pullups
  • 30 Pushups
  • 40 Situps
  • 50 Squats

Foundation Weightlifting: 

  • Focus Clean & Jerk

Wednesday, 3/4  

WOD 1: AMRAP 5 Min

  • Option A: Handstand Walk for Distance
  • Option B: Max. Wallwalks

WOD 2: "Pempelforce Beep Test" - EMOM for as long as possible

  • 1,2,3... Empty Bar Thruster
  • 1,2,3... Burpee over Bar

Advanced Weightlifting:

  • Focus Clean & Jerk

Thursday, 4/4

WOD: "CrossFit Total"

  • 1RM Back Squat
  • 1RM Shoulder Press
  • 1RM Deadlift
  • Max 3 Attempts in a 5 Min Window!

Endurance:

  • Focus Aerobic Capacity

Friday, 5/4

WOD: "Grace's Running Team"

  • 30 Clean & Jerks for Time
  • Every Time you let go of the Bar = 200 m Run

Saturday, 6/4

TEAM WOD FUN ON SATURDAY

WOD: As a Team of 3, perform 1500 Total Reps, split however you like across the following movements

  • Calorie Row
  • Calorie Bike
  • Calorie SkiErg
  • Single DB Squat
  • Single DB OH Lunge
  • Single DB Push Press
  • DB Snatch
  • DB Clean
  • DB Box Stepover
  • Burpee over DB

1. Only one Person working at a time

2. Once you have moved on from one movement, you can't go back to it.


Sunday, 7/4

CLOSED!

POST - OPEN WEEK  

Congratulations to all of you who have fought hard during the last five CF Open Weeks!

The official 2019/2020 program will start next week, keep an eye out for the Macroplanning to be published soon.

Week 13 will feature several named Workouts in honor of some of our staff's birthdays and one of our members starting his 2nd Deployment for the German Army in Afghanistan. 

Swing by and join their WODs!

 

Monday, 25/3 

Lift: Overhead Squat

  • E3MOM x 4 Sets of 10 Reps 
  • go to heaviest possible Set for today

WOD: "Sophie" - 3RFT

  • 25 KB Snatches
  • 87 Double Unders

Gymnastics WOD: 

  • Focus Handstand (Week 3)

Tuesday, 26/3  

Acc.: 5 RFQ

  • 30 Sec L-Sit
  • 10 Front Raises
  • 30 Sec Bridge Hold
  • 10 Side Raises
  • 30 Sec Shoulder Taps
  • 10 Shrugs

WOD: EMOM (10 Min Max)

  • Min. 1: 2 Box Jumpovers, 3 Situps
  • Min. 2: 4 BJO, 6 Situps
  • Min. 3: 6, 9
  • Min. 4: 8, 12...
  • Work until Failure to complete both exercises in one Min.

Foundation Weightlifting: 

  • Focus Snatch

Wednesday, 27/3  

WOD: 5-7 Rounds, each for Time

  • 400 m Run
  • 500 m Row
  • 1 Min Rest

Post-WOD: For Quality

  • 100 Hollow Rocks
  • 100 Arch Rocks

Advanced Weightlifting:

  • Focus Snatch

Thursday, 28/3

Lift: Clean & Jerk Prep

WOD: "Sven"

  • 10 BMU, 10 Burpees
  • 10 Clean & Jerk (70/50), 10 Burpees
  • 7 BMU, 15 Burpees
  • 7 C&J (80/55), 15 Burpees
  • 5 BMU, 20 Burpees
  • 5 C&J (90/60), 20 Burpees
  • 3 BMU, 25 Burpees
  • 3 C&J (100/65), 25 Burpees

Endurance:

  • Focus Cardiovascular Endurance

Friday, 29/3

WOD: "Lars"Team of 2 - AMRAP 29

  • Buy-In: 1990m Row

In Remaining Time:

  • 29 Wallballs
  • 29 Handstand Pushups
  • 200m Buddy Carry

Saturday, 30/3

TEAM WOD SATURDAY

Team of 2

  • 100 Double Unders (each)
  • 80 DB Snatches (Team)
  • 60 T2B (Team)
  • 40 DB Squats (Team)
  • 20 Pullups (Team)
  • 3 Min Rest - Work your Way back up!

Sunday, 31/3

CLOSED!

OPEN 2019 WEEK 5  

Monday, 18/3 

Cond.: Rowing Intervals

  • 1000 or 800 m Row
  • 750 or 600 m Row
  • 500 or 400 m Row
  • 250 or 200 m Row
  • 250 or 200 m Row
  • 500 or 400 m Row
  • 750 or 600 m Row
  • 1000 or 800 m Row (Male/Female Distance)

Post-WOD: 10 Min for Mobility


Gymnastics WOD: 

  • Focus Handstand (Week 2)

Tuesday, 19/3  

Lift 1: E3MOM for 15 Min.

  • Fitness = 20 Front Rack Lunges immediately into 10 Box Step Overs
  • Competition = 20 OH Lunges immediately into 10 High Box Jump Overs

Lift 2: E3MOM for 15 Min.

  • 1 Min Deadlift Hold immediately into 10 Hip Thrusts 

WOD: Team of 2 - AMRAP 5

  • Partner A = 3 Burpees, 5 Jumping Squats
  • Partner B = Squat Hold

Foundation Weightlifting: 

  • Focus Clean & Jerk

Wednesday, 20/3  

Skill: T2B

  • EMOM 10 with 5-10 Reps of T2B or Scaling Version  

WOD: AMRAP 20

  • 10 Sandbag Cleans
  • 200 m Run
  • 30 Pushups

Advanced Weightlifting:

  • Clean & Jerk

Thursday, 21/3

REST OR LITE DAY FOR OPEN ATHLETES!

WL: Snatch

  • Fitness: 5-7 Sets of 5 Hang Power Snatches 
  • Competition: 5 Complex Sets (See BTWB for Details) 

WOD: Team of 2 - 10 RFT (YGIG / 5 Rounds per Partner)

  • 20 m Handstand Walk / 30 m Bear Crawl
  • 20 Wallballs

Endurance: 

  • Rowing & Running

Friday, 22/3

Open WOD 19.5

TBA


Saturday, 23/3

TEAM WOD SATURDAY

2nd Try for Mystery Vol II :)

If weather allows, this will be an Open Air Act so dress accordingly!


Sunday, 24/3

CLOSED!

Cookies erleichtern die Bereitstellung unserer Dienste. Mit der Nutzung unserer Dienste erklären Sie sich damit einverstanden, dass wir Cookies verwenden.