OPEN PREP 2018-19

OPEN 2019 WEEK 4  

Monday, 11/3

Strength: 4-5 RFQ 

  • 6-10 Strict Pullups (Work with heaviest possible Option in one Set)
  • 6-10 Diamond Pushups (One Set, perfect form)
  • 6-10 Strict Ringdips (One Set, perfect form)
  • 10 Facepulls (heavy band)
  • 10 Front & Side Raises (Alternating)

WOD: For Time

  • 500 m Row
  • 50 A-Squats 
  • 50 DB or KB Push Press

Gymnastics WOD: Focus Handstand


Tuesday, 12/3  

Strength: 4-5 RFQ 

  • 10 (Weighted) Box Pistols with Top Start 
  • 30 Sec. Wall Sprints
  • 10 (Weighted) Kosack Squats
  • 30 Sec. Jane Fondas (per Side)
  • 10 Good Mornings

WOD: 3 RFT

  • 400 m Run
  • 21 Russian KB-Swings
  • 21 Situps

Foundation Weightlifting: Focus Snatch


Wednesday, 13/3  

WOD: Core Strength Tabata Day

  • 8 Rounds per Exercise, 20 Sec on & 10 Sec off 
  • 2 Min Rest between Exercises
  • Handstand Hold / Wallwalk / Handstand Walk
  • Flutter Kicks
  • Heavy Sandbag Hold
  • Hanging "Big Pedal" 

Post WOD: 15 Min Mobility Session


Advanced Weightlifting: Snatch


Thursday, 14/3

REST OR LITE DAY FOR OPEN ATHLETES!

Skill: Clean - Movement Review & Technique Tips

WOD: Team of 2 (YGIG) - EMOM for 20 Min

  • 4 Cleans
  • 6 Burpees / Pushups
  • 8 Cross Body Lunges
  • Scale to where you can finish in under 45 Sec

Endurance: Focus Rowing 


Friday, 15/3

Open WOD 19.4

TBA


Saturday, 16/3

TEAM WOD SATURDAY

AMRAP (with a Partner) in 25 minutes

Buy In: 10 lanes of Sandbag Carry (each)

Then, in time remaining:

Partner A completes 1 round of:

  • 15 Russian Kettlebell Swings 
  • 10 Box Jump Overs
  • 5 Deadlifts

Partner B performs:

  • Max Wall Ball Shots 

Partners rotate each round until team completes 150 Wall Balls

Then, in time remaining:

  • AMRAP of the 15/10/5 rep rounds above (one partner working at a time)

Sunday, 17/3

CLOSED!

Archiv

OPEN PREP 2018-19

OPEN 2019 WEEK 3  

Monday, 4/3

Skill: 

20 Minutes of Handstand Pushup Progression

WOD: 

EMOM 20 

  • 10 Thruster (light weight, work on form)
  • 10 Pushups (Fitness) / 10 Handstand Pushups (Competition)

Tuesday, 5/3  

Lift I: Back Squat - E2MOM x10

  • 5 Reps @ 1/3/1 (Pause at Bottom)
  • Fitness - Start from Rig
  • Competition - Start from Floor

Lift II: Deadlift - E2MOM x10

  • 5 Reps @ 1/3/1 
  • Fitness - Pause at Knees on the way up
  • Competition - Pause at Knees on way up AND down

Lift III: Bench Press - E2MOM x10

  • 5 Reps @ 1/3/1 (Pause just above Chest)

Wednesday, 6/3  

Conditioning: 

Team of 2

16 Rounds (YGIG)

TC 40 Min.

  • 10/8 Cal Row 
  • 100 m Run
  • 8 Burpees on Plate (Fitness) / 8 Burpees over Rower (Competition)

Post WOD: Spend at least 10-15 Minutes on your Mobility!


Weightlifting: Clean & Jerk


Gymnastics: Handstand Week 1/4


Thursday, 7/3

REST DAY FOR OPEN ATHLETES! 

Skill: 10 Min of Rope Climb Progression (WEAR HIGH SOCKS!!)

Acc.: 5 RFQ

  • 10 Strict Leg Raises / T2B
  • 1 Rope Climb   
  • 10 Barbell Rollouts
  • 1 Rope Climb
  • 10 DB Snatch Across (5/5)
  • 1 Rope Climb

Cond.: AMRAP 8

  • 8 KB Swings
  • 8 KB Push Press
  • 8 KB Swings
  • 8 KB Goblet Squats

Friday, 8/3

Open WOD 19.3

TBA


Saturday, 9/3

TEAM WOD SATURDAY

TBA


Sunday, 10/3

CLOSED!

OPEN PREP 2018-19

OPEN 2019 WEEK 2  

Dear Members, 

due to Building Maintenance on Tuesday (and possible Wednesday) we will not be able to use the bigger of our two Training areas.

Therefore, some classes have been cancelled or renamed as you can see on Teamup.

Access to the changing areas will be possible, however the Workout will largely be outdoors. Please dress accordingly!

Thank you for your patience!

 

Monday, 25/2

Lift I: Front Squat - E2MOM x10

  •  7 Reps @ 50-70% 

Lift II: Push Press - E2MOM x10

  • 7 Reps @ 50-70%

Lift III: Sumo Deadlift - E2MOM x10

  • 7 Reps @ 50-70%

Post WOD: For Quality

  • 100 Russian Twists
  • 100 Situps

Tuesday, 26/2  

WOD: "Jerry" - For Time

  • 1 Mile Run
  • 2k Row
  • 1 Mile Run 

WOD Option B: "Competition Jerry" - For Time

  • 1 Mile Run
  • 2 Mile Bike / 2k Ski Erg
  • 1 Mile Run
  • 2k Row
  • 1 Mile Run

Wednesday, 27/2  

Gym: Muscle Up Drills (suitable for every Level)

Acc.: EMOM x10

  1. Fitness: 20 Sec. Assigned BMU Drill (Take Rest Minutes if needed)
  2. Competition: 1-3 BMU (No more than one Rest Minute!)

WOD: 3 RFT

  • 30 Medball Cleans
  • 20 Single Arm DB / KB Clean & Jerk
  • 10 Strict Pullups

Weightlifting: Snatch


Gymnastics: Pullup / T2B - Week 4/4


Thursday, 28/2 

Acc.: 5 RFQ

  • 20 Hollow Rocks
  • 20 Arch Rocks
  • 20 Shoot Throughs
  • 10 Suitcase Lunges
  • 10 Cross Lunges
  • 10 Good Mornings

WOD: Team of 2 - AMRAP 7

  • Alternating Burpees

Friday, 1/3

Open WOD 19.2

TBA


Saturday, 2/3

TEAM WOD SATURDAY

Team of 2 - For Time

  • 100 m Buddy Carry
  • 20 Deadlifts (100 / 70)
  • 200 m Buddy Carry
  • 20 Power Cleans (90 / 60)
  • 300 m Buddy Carry
  • 20 Front Squats (80 / 50)
  • 400 m Buddy Carry
  • 20 Push Press (70 / 40)
  • 500 m Buddy Carry 

Sunday, 3/3

CLOSED!

OPEN PREP 2018-19

OPEN 2019 WEEK 1  

Monday, 18/2

Skill: T2B 

Acc.: EMOM x10

  • 6-10 T2B / Leg Raises 

WOD: "Alice" - 3 RFT

  • 31 Deadlifts
  • 31 Boxjump Overs
  • 31 Wallballs

Tuesday, 19/2  

Lift: Overhead Walking Lunges (with DB / KB or Barbell)

  • E2MOM x 10 = 20 Steps

WOD: 5 Rounds, each for Time

  • 400 m Run
  • 20 KB Snatches
  • 10 Pullups / 5 Bar Muscle Ups

Wednesday, 20/2  

Acc.: 4 RFQ

  • 10 Seated Press (Barbell)
  • 10 (Weighted) Ringrows 
  • 10 (Weighted Pushups
  • 10 W's

Lift: 2x Clean Pull + 1x Hang Squat Clean (3 Sec Bottom Hold)

  • E2MOM x 10 Min - 5 Complex Reps
  • Maintain perfect Form

Weightlifting: Clean & Jerk


Gymnastics: Pullup / T2B - Week 3/4


Thursday, 21/2

Skill: Double / Triple Unders, Single Unders Backwards

Acc.: EMOM x10

  • 30 Sec. Double Unders
  • 45 Sec. Plank

Cond.: EMOM x20

  • 45 Sec Row
  • 45 Sec Battle Rope
  • 45 Sec. Devil's Press
  • 1 Min Rest

Friday, 22/2

Open WOD 19.1 

AMRAP 15

  • 19 Wallballs
  • 19 Cal Row

Saturday, 23/2

TEAM WOD SATURDAY

"Cindy's Running Team"

Team of 3 - AMRAP 30 

  • Partner A = 800 m Run
  • Partner B & C = Alternating "Strict-Cindy" Rounds

Switch when Partner A gets back from the 800 m Run


Sunday, 24/2

CLOSED!

OPEN PREP 2018-19

DELOAD WEEK C6  

Monday, 11/2

Acc.: 4 RFQ

  • 10 Cross Lunges
  • 10 Banded Goblet Squats
  • 10 Calf Raises 
  • 10 Hip Thrusts
  • 1-5 Banded Jane Fonda's 

WOD: 3 Rounds

Pick a light, but consistent pace. Make a concious effort to not go "all out".

  • 500 m Row / Ski Erg / 0.4 Miles Echo Bike
  • 30 Alt. DB Snatches (light weight, perfect form!)
  • 15 Honest Ring Pushups or 25 Honest Pushups 

Tuesday, 12/2

Acc.: 4 RFQ

  • 15 DB Flys
  • 15 Bent over Rows
  • 2 Min KB OH Hold (1 Min Right / 1 Min Left)
  • 15 Front Raises 
  • 15 Side Raises

WOD: For Time

  • 10-9-8-7-6-5-4-3-2-1 Front Squat (40% of 1RM)
  • 1-2-3-4-5-6-7-8-9-10 Ringrows 

Wednesday, 13/2  

WOD: "Mystery"

  • Takes 30 Minutes.

Post WOD: For Quality

  • 100 Hollow Rocks
  • 100 Arch Rocks

Weightlifting: Snatch


Gymnastics: Pullup / T2B - Week 1/4


Thursday, 14/2

Technique Work, up to 60-70% Max. 

Lift 1: 10 x 1 Snatch

Lift 2: 10 x 1 Clean & Jerk

Optional: Repeat yesterday's "Mystery" if you haven't been at the Gym! 


Friday, 15/2

Acc.: 4 RFQ

  • 10 Curls
  • 10 Extensions
  • 10 Floor Press
  • 10 Face Pulls
  • 1 Min Sandbag Hold

WOD: EMOM x12

  • 30 Sec of Jumping Lunges
  • 30 Sec of DB or KB Push Press

Saturday, 16/2

TEAM WOD SATURDAY

Team of 4 

Buy-In: 100 Sandbag Cleans

  • 2 TM working on Sandbags, 2 TM must be Deadhanging on Rig

Directly into: 5 RFT

  • 20 Rope Climbs
  • 400 m 2-Person Double Barbell Stretcher Carry

Sunday, 17/2

CLOSED!

OPEN PREP 2018-19

TRAINING WEEK C6 

Monday, 4/2

WOD: "Filthy Fifty" - For Time

  • 50 Box Jumps
  • 50 Pullups / Jumping Pullup
  • 50 KB Swings
  • 50 Walking Lunges
  • 50 T2B / K2E
  • 50 Push Press
  • 50 Back Extensions / Good Mornings
  • 50 Wallballs
  • 50 Burpees
  • 50 Double Unders

Tuesday, 5/2

Strength Day 

In Teams of 2, rotate from one station to the next every 15 Min:

Lift I: Hang Power Clean

  • 15 Min for heavy 10 Rep (4-5 Sets)

Lift II: Back Squat

  • 15 Min for heavy 10 Rep (4-5 Sets)

Lift III: Bench Press

  • 15 Min for heavy 10 Rep (4-5 Sets)

Wednesday, 6/2

Accessory: 20 Min Bar Muscle Up / Bar Muscle Up Drills

Conditioning: 5 Rounds of AMRAP 3 (Work as Team of 2 - YGIG)

  • 20 / 15 Cal Row
  • 30 Overhead Walking Lunges (2 DB or KB) 
  • Max Rep Muscle Ups / Pullups in remaining Time
  • 3 Min Rest 

Thursday, 7/2

Accessory: 5 RFQ

  • 10-15 Strict Leg Raises
  • Straight into 30 Sec Arch Hold
  • 5-5-5 DBL DB / KB Press & Walk
  • Straight into 30 Sec L-Sit
  • 6-10 Rope Pullups
  • Straight into 30 Sec Hollow Hold

WOD: Team of 3 - For Time

  • 150 / 135 / 120 Cal Echo Bike
  • Partner A = Bike
  • Partner B = Handstand Hold
  • Partner C = Deadhang
  • Timecap = 9 Min.

Gymnastics: MU - week 4


Friday, 8/2

Open Prep - 14.3

Pre-WOD: Workout Prep

  1. 15 Min to warm up and perfect your Deadlift
  2. In Breaks between DL Sets = 1-2 Tries of Max Height Box Jump

WOD: AMRAP 8 (Try to get as far as possible...)

  • 10 Deadlifts (60/40)
  • 15 Boxjumps
  • 15 Deadlifts (80/55)
  • 15 Boxjumps
  • 20 Deadlifts (100/70)
  • 15 Boxjumps
  • 25 Deadlifts (120/85)
  • 15 Boxjumps
  • 30 Deadlifts (140/100)
  • 15 Boxjumps
  • 35 Deadlifts (160/115)

Saturday, 9/2

1) TEAM WOD SATURDAY

Team of 4 - AMRAP 30 

  • Teampartner A = 5 Sandbag Cleans, 10 Sandbag Squats, 15 Burpees over Sandbag
  • Teampartner B = Row for Max Calories
  • Teampartner C = Banded KB Hold
  • Teampartner D = Rest

Switch after A has completed 5/10/15

2) Seminar Maurizio Reale (5 SPOTS AVAILABLE = DON'T MISS OUT!)

  • "Training und Regeneration"

Sunday, 10/2

CLOSED!

OPEN PREP 2018-19

TRAINING WEEK C6 

Monday, 28/1

WOD: Team of 2 - YGIG 

  • 8x 500 m Row per Teampartner
  • Whenever you are not on the Rower = 1 Set of Max Strict Pullups or 1 Set of Max Strict Dips (Competition = Both!)

Tuesday, 29/1

Lift: 15 Min to work up to a heavy 5 Rep Overhead Squat 

WOD: For Time

  • 75 Overhead Squats
  • Fitness: To Start the WOD plus EMOM = 3-5 Burpees over Bar
  • Competition: To Start the WOD plus EMOM plus every 10 Reps = 3-5 Burpees

Wednesday, 30/1

Lift: 15 Min to work to a heavy 1 Rep Deadlift

WOD: AMRAP 15

  • 1 Deadlift, 2 Handstand Pushups, 30 Double Unders
  • 2 DL, 4 HSPU, 30 DU
  • 3,6,30
  • 4,8,30
  • 5,10,30...

Post WOD: Accumulate 3 Min total of L-Sit


Weightlifting: Snatch


Gymnastics: MU - week 3


Thursday, 31/1

Accessory: 4 RFQ

  • 15 Barbell Rollouts
  • 15 Weighted Good Mornings
  • 15 Banded Goblet Squat
  • 10 Box Stepups (per Side)

WOD: Team of 2 - EMOM x12

  • A: Max Rep Russian KB Swing in 45 Sec. / B: 45 Sec Max Cal Bike (Min 1-2)
  • A: Max Rep KB Sumo Deadlift High Pull  / B: 45 Sec Max Cal Skierg (Min 3-4)
  • A: Max Rep KB Clean & Jerk in 45 Sec.  / B: 45 Sec Max Cal Row (Min 5-6)
  • Repeat!

Friday, 1/2

Open Prep - 15.3

Prep: Muscle Up Drills

WOD: AMRAP 14

  • 7 Muscle Ups / C2B Pullups + Dips / Pullups + Dips
  • 50 Wallballs
  • 100 Double Unders

Saturday, 2/2

TEAM WOD SATURDAY - 2 Years #pempelforce Anniversary 

Teams of 2 - 22 minutes to perform

BUY-IN: 22 "Plank-High-Five-Partner"

DIRECTLY INTO: 22 Rounds for time

  • 2 Cleans (each)
  • 2 HSPU / Pike Push-ups (each)
  • 2 Pull-ups (each)

IN REMAINING TIME: Find your 2 RM of the day of Push Press


Sunday, 3/2

CLOSED!

OPEN PREP 2018-19

TRAINING WEEK C6 

Monday, 21/1

Technik & Lift: Split Jerk 

  • Heavy 1 Rep from Rig

WOD: EMOM 15

  • 30 Sec Battle Ropes
  • 40 Sec Max Burpee to Target (Bar or Rings)
  • 50 Sec Max (Weighted) Box Stepovers

Tuesday, 22/1

Accessory: 4 RFQ 

  • 15 Face Pulls
  • 15 DB Fly's (Floor or Bench)
  • 15 Barbell Curls
  • 15 Triceps Extensions

WOD: AMRAP 10

  • 300 m Run / Row
  • 20 Alternating DB Clean & Jerk
  • 10 Strict Pullups

Wednesday, 23/1

Lift: Deadlift

  • 12 Min to work up to a heavy 3 Rep for the day

WOD: For Time

  • 150 Medball Cleans
  • 50 Handstand Pushups
  • every time you break on Cleans or HSPU = 20 Double Unders
  • Timecap = 15 Min. 

Weightlifting: Clean & Jerk


Gymnastics: MU - week 2


Thursday, 24/1

Accessory: 4 RFQ

  • 10 Bench Press
  • 10 Reverse Fly's
  • 5-10 Strict Dips
  • 10-15 T2B

WOD: Team of 4 - E2MOM for 30 Minutes

  • Max Cal Row (Partner 1 - Row / P2 - Front Plank / P3 - Back Plank / P4 - Rest)
  • 2 Min Rest
  • Max Cal Bike (P1 - Bike / P2 - Deadhang / P3 - KB or DB Farmers Hold / P4 - Rest)
  • 2 Min Rest

Friday, 25/1

Open Prep 

Lift: Clean

  • 10-15 Minutes of Technique work (up to 80-90%)

WOD: "18.2" - in a 12 Min Window complete

  • 1-2-3-4...10 Dumbbell Squats
  • 1-2-3-4...10 Burpees over Bar
  • in remaining time: 1RM Clean

Saturday, 26/1

TEAM WOD SATURDAY

Team of 4 - Hero WOD "Chad"

  • 1000 Box Stepups for Time
  • EMOM = 2 Teampartners go for a 100 m Run holding 1 Kettlebell 

Sunday, 27/1

CLOSED!

OPEN PREP 2018-19

TRAINING WEEK C6 

Monday, 14/1  

WOD: EMOM x 30

  • 15/12 Cal Row
  • 30 Sec. Front Plank (Competition: 2 or 3 Points of Floor Contact only)
  • 15/12 Cal Bike
  • 30 Sec. Flutter Kicks
  • 15/12 Cal Ski Erg
  • 30 Sec. Handstand or Headstand

Tuesday, 15/1

Lift: Back Squat

  • 15 Min to work up to a heavy 5 Rep 

WOD: 3x AMRAP 3

  • 85 Double Unders
  • 15 Toes to Bar 
  • Max Rep Sandbag Squats in remaining time
  • 3 Min Rest

Wednesday, 16/1

Lift: Snatch Progression

  • 15 Min to work up to a heavy Snatch (Squat > Power)

WOD: "Isabel"

  • 30 Snatches for Time 

POST WOD: Core Work

  • 100 Situps for Time

Weightlifting: Snatch


Gymnastics: Muscle-up week 1


Thursday, 17/1

Lift: 2-Person Deadlift - EMOM x9

  • 1-3 = 15 Reps @ 1st Weight
  • 4-6 = 10 Reps @ 2nd Weight
  • 7-9 = 5 Reps @ 3rd Weight

WOD: Team of 2 - Chipper

  • 50-40-30-20-10 Wallballs
  • 50-40-30-20-10 Deadlifts

Friday, 18/1

Open Prep - 16.1

AMRAP 20

  • 10 OH Lunges
  • 8 Burpees over DB
  • 10 OH Lunges
  • 8 C2B (Competition) / Pullups or Ringrows (Fitness)

Saturday, 19/1

TEAM WOD SATURDAY - Team of 2 - AMRAP 35

  • 50 Box Jumpovers
  • 50 "Odd Object" Floor Press (Sandbag, 2 Plates...)
  • 500 m Farmers Carry
  • 40 BJO
  • 40 FP
  • 400 FC
  • 30 BJO
  • 30 FP
  • 300 FC
  • 20 BJO
  • 20 FP
  • 200 FC
  • 10 BJO
  • 10 FP
  • 100 FC

Sunday, 20/1

CLOSED!

OPEN PREP 2018-19

TRAINING WEEK C6 

Monday, 7/1 

Lift: E2MOM x10

  • Max Weight 30 Sec. Overhead Squat (15 Sec. down / 15 up)
  • Straight into 20 Boxjump Overs

WOD: For Time (15 Min TC)

  • 150 KB Swings (Russian)
  • Every time you break = 100 m Run

Tuesday, 8/1

Accessory: 5 RFQ (Timeframe = 25 Min.)

  • 30-60 Sec Handstand Hold 
  • 30 Sec Support Hold
  • 15 Barbell Rollouts
  • 15 Good Mornings

WOD: For Time (TC = 12 Min.)

  • 1000 m Row
  • 50 Hang Snatches (40/25)
  • 30 Bar Facing Burpees

Wednesday, 9/1

Lift: E2MOM x10

  • Max Weight 30 Sec. Banded Deadlift (15 Sec. up / 15 down)
  • Straight into 15 Double DB Banded Floor Press

WOD: "Power Dubs" - AMRAP 20

  • 10-20-30... Double Unders
  • 3-6-9-12...  Power Cleans
  • Competition: 70% of 1RM Clean 
  • Fitness: should be able to work unbroken until 3rd to 4th Round at least!

Weightlifting: Clean & Jerk


Thursday, 10/1

Challenge: Sandbag Carry

  • Grab a moderately heavy Sandbag
  • Bear Hug Carry as long as you physically can
  • Rest 5 Min.
  • Try and repeat the same distance

WOD: 3 RFT (TC = 10 Min.)

  • 15 Goblet Squats with Forward and Upward Pulse
  • 15 Toes to Bar

Friday, 11/1

Open Prep - 15.5

27-21-15-9 Reps for Time

  • Cal Row
  • Thruster

Saturday, 12/1

TEAM WOD SATURDAY

Team of 2 - 20 RFT (YGIG)

  • 200 m Run
  • 12 Burpees 
  • 6 HSPU

Sunday, 13/1

CLOSED!

OPEN PREP 2018-19

TRAINING WEEK C6 

Monday, 31/12

TEAM WOD SPECIAL

TEAMS OF 3

31+12+2018+1(0)+1(0)+20+19

= 140 Reps

  • 140 Deadlifts 
  • 140 Cleans
  • 140 Front Squats 
  • 140 S2O 
  • 140 Thruster 
  • 1400 m Relay Buddy Carry 

Tuesday, 1/1

CLOSED

HAPPY NEW YEAR, PEMPELFORCE CREW!!


Wednesday, 2/1

Accessory: EMOM x10

  • T2B
  • Ring Dip

WOD Prep: 10 Min to work up to a heavy 5 Rep Deadlift

WOD: AMRAP 9

  • 12 Deadlifts
  • 9 T2B
  • 6 Burpees over Bar

Thursday, 3/1

Accessory: EMOM x12 

  • 20 Sec. HSPU
  • 20 Sec. Supine Ring Row
  • 30 Sec. OH Walking Lunge

WOD Prep: 10 Min to work up to a heavy 5 Rep Front Squat

WOD: Team of 2 - YGIG - E2MOM x20

  • 250 / 200 m Row
  • Max Rep Front Squat in remaining time
  • 2 Min Rest 

Friday, 4/1

Accessory: EMOM x12

  • 10 GHD Situps / Max Situps in 30 Sec.
  • 3 Rope Climbs
  • 45 Sec of Sandbag Carry

WOD Prep: Work up to a moderately heavy 10 Rep Push Press

WOD: 10 RFT

  • 10 to 1 S2O
  • 30 Double Unders

Saturday, 5/1

TEAM WOD SATURDAY

Team of 3 - For Time

  • 3000 m Row
  • 90 Pullups
  • 90 Sandbag Cleans
  • 30 Rope Climbs

Sunday, 6/1

CLOSED!

OPEN PREP 2018-19

TRAINING WEEK C6 

HAPPY HOLIDAYS EVERYONE! MERRY CHRISTMAS!

Monday, 24/12

TEAM WOD SPECIAL "HOLY NIGHT"

TEAMS OF 2

BUY-IN: 20 Bench Presses 

Then amrap 20 min

8 HSPU

18 WBS

28 Partner Sit-ups

8 Squat Cleans


Tuesday, 25/12

CLOSED FOR CHRISTMAS!


Wednesday, 26/12

CLOSED FOR CHRISTMAS!


Thursday, 27/12

"Battle Food Coma"

  1. 15 Min. for 5x5 Back Squat (Fitness) or Overhead Squat (Competition)
  2. 15 Min. for 5x10 Bench Press and 5x10 Supine Barbell Row (Fitness & Competition)
  3. 15 Min. for 5x10 Deadlifts (Fitness & Competition)

Friday, 28/12

"Back in the Groove"

Accessory: EMOM x30

  • 15 Sec of Strict Pullups
  • 30 Sec of Banded Face Pulls
  • 15 Sec of Strict Ring Dips
  • 30 Sec of Bent over BB Row
  • 15 Sec of Strict HSPU

WOD: Team of 2 - For Time (Grab your favorite WOD Buddy)

  • 3000 m Row
  • 150 Double KB Front Rack Lunges

Saturday, 29/12

TEAM WOD SATURDAY

Team of 2 - For Time

  • 5 Rounds of 20 Lanes Sandbag Bear Hug Carry (increase weight every 20 lanes)
  • Rest 2 Min.
  • 5 Rounds of 20 Wallballs & 100 Double Unders
  • Rest 2 Min.
  • 10 Rounds of 10 Partner Medball Situps and 10 Sync. Partner Burpees

Sunday, 30/12

CLOSED!

OPEN PREP 2018-19

TRAINING WEEK C6 

Happy Training Week #pempelforce !

From this week forward you will find two workout options for most Training Days (Fitness & Competition - Read below for more information) 

Each Day, you will be given the opportunity to choose the WOD that suits you best.

Don't worry, if you aren't sure which category makes most sense for you, your coaches will help you make that decision :)

Fitness: 

The "Fitness" WOD is suitable for every level and typically scales down some of the more complex movements for the day.

You could call this the Baseline Workout.

Competition: 

The "Competition" WOD includes all complex movements and is therefore perfectly suited for everyone trying to take their CrossFit game to the next level.

You are NOT REQUIRED to join any Competitions but note that the volume and loading for this program will a bit higher.


Additionally, we are officially announcing "FRIDAY NIGHT LIGHT OPEN PREP" for the next couple of Programming months. 

As the 2019 CrossFit Open creep closer with the official dates announced (Feb. 21st - Mar. 25th), we are now beginning preparation for these specific workouts.

Every Friday, we will therefore test Open and Open Style workouts from the last couple of years, including judged scores. 

Please note, that there is NO REQUIREMENT to join the "Open" next year to come to our Friday's class and as always:

Everything can and will be scaled to your needs.

XOXO

Your Coaches 


Monday, 17/12

Lift: Deadlift - EMOM x9

  • 5 Reps
  • Min. 1-3 @60%
  • Min. 4-6 @70%
  • Min. 7-9 @80%

WOD Option A: Fitness 

  • 3 RFT
  • 500m Row / 400 m Run
  • 20 Bumper Plate G2O
  • 10 Pullups

WOD Option B: Competition

  • 3 RFT
  • 500m Row / 400m Run
  • 12 Power Snatches 
  • 6 Bar Muscle Ups

Tuesday, 18/12

Lift: Front Squat - EMOM x9

  • 5 Reps
  • Min. 1-3 @60%
  • Min. 4-6 @70%
  • Min. 7-9 @80%

WOD Option A: Fitness

  • AMRAP 15
  • 50 Medball Cleans
  • "Annie"
  • 50 Medball Cleans

WOD Option B: Competition

  • AMRAP 15
  • 15 Hang Cleans (@ same weight as 12/12/2018)
  • "T2B Annie"
  • 15 Hang Cleans

Wednesday, 19/12

Lift: Push Press - EMOM x9

  • 5 Reps
  • Min. 1-3 @60%
  • Min. 4-6 @70%
  • Min. 7-9 @80%

WOD: Fitness & Competition

  • E5MOM x20
  • 2 Min Sandbag Carry
  • 2 Min Max Cal Row
  • 1 Min Rest

Thursday, 20/12

Accessory: 5 RFQ

  • 30 Sec. of Seated Start (legless) Rope Climbs 
  • 15 Sandbag Floor Press
  • 10 DB Bent over Row

WOD: Fitness

  • 2x AMRAP 3 
  • 1-2-3... Air Squat
  • 1-2-3... KB Swings
  • Rest 1 Min between Sets
  • Work up in Round 1 and down in Round 2

WOD: Competition

  • 2x AMRAP 3
  • 1-2-3... Goblet Squat
  • 1-2-3... KB Swings
  • Rest 1 Min between Sets
  • Work up in Round 1 and down in Round 2

GYMNASTICS

Handstand - week 3


Friday, 21/12

FRIDAY NIGHT LIGHTS - OPEN PREP

CrossFit Games Open 14.5 / 16.5

21-18-15-12-9-6-3 Reps for Time

  • Thruster
  • Bar Facing Burpee

Saturday, 22/12

Team WOD Special - "12 Days of Christmas"


Sunday, 23/12

CLOSED!

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