OPEN PREP 2018-19

TRAINING WEEK C6 

Monday, 10/12

Skill: Muscle Up - 15-20 Min Tutorial & Progression

Accessory: 3 RFQ

  • Muscle Up Max Set / Transition Practice / Ring or Bar Hang
  • 30 Sec L-Sit Hold
  • 30 Sec. Glute Bridge Hold

WOD: For Time

  • 50 Wallballs
  • 40 V-Ups
  • 30 Burpees
  • 20 Handstand Pushups
  • 10 Muscle Ups

Tuesday, 11/12

Skill: Handstand 

Lift: Front Squat

  • 5 x 5 (@ 70-75-80-80-82.5%)
  • Handstand Hold 30-45 Sec after every Set

WOD: 5 RFT

  • 30 Russian KB Swings (go heavy)
  • 20 DB Thruster
  • 200 m Row

Wednesday, 12/12

Lift: Clean & Jerk

  • Work up to 75-85 % of 1RM

WOD: Every 30 Sec. for 25 Min.

  • 1 Clean & Jerk @ 70% of 1RM

Thursday, 13/12

Lift: Push Press

  • 5 x 5 (@ 70-75-80-80-82.5%)

Conditioning: Choose between Row / Bike / Skierg

  • Row = 3 x 1000 m
  • Bike = 3 x 2 Miles
  • Skierg = 3 x 1000 m

GYMNASTICS

Handstand - week 2


Friday, 14/12

FRIDAY NIGHT LIGHTS - OPEN PREP

CrossFit Open 13.2 - AMRAP 10 Min.

  • 5 S2O
  • 10 Deadlifts
  • 15 Boxjumps

Saturday, 15/12

3rd Christmas Weekend - TEAM WOD SPECIAL

"Armistice" - Team of 2

AMRAP 20 Min.

  • 11 Power Cleans
  • 15 Sync Burpees over Bar
  • 19 2-Person Deadlifts
  • 18 Pullups

Sunday, 16/12

CLOSED!

Archiv

OPEN PREP 2018-19

TESTING WEEK C5 

Monday, 3/12

Test 1: Max Pullup Set

Test 2: AMRAP 3 Air Squats 

Test 3: Max Front Plank Hold


Tuesday, 4/12

Test 5: Max HSPU or Pushup Set

Test 6: "Cindy" oder "Mary"

Cindy - AMRAP 20

  • 5 Pullups
  • 10 Pushups
  • 15 Air Squats

Mary - AMRAP 20

  • 5 Handstand Pushups
  • 10 Pistol Squats
  • 15 Pullups

Wednesday, 5/12

Test 6: AMRAP 3 Situps

Test 7: Max Ring Row Top Hold

Test 8: 2K Row for Time


Thursday, 6/12

Test 9: 15 Min to work up to 3RM Front Squat 

- Rest 5-10 Min. -

Test 10: 15 Min to work up to 3RM Deadlift

GYMNASTICS

Handstand - week 1


Friday, 7/12

Test 11: 15 Min to work up to 3RM Bench Press 

Test 12: CrossFit Open Workout 11.1 / 14.1

AMRAP 10 Min.

  • 30 Double Unders
  • 15 Power Snatches 

Saturday, 8/12

2nd Christmas Weekend - TEAM WOD SPECIAL


Sunday, 9/12

CLOSED!

OPEN PREP 2018-19

DELOAD WEEK C4

Monday, 26/11

Skill: Handstand Pushup 

Accessory: EMOM x10

  • 5-10 Handstand Pushups
  • Core Complex: 10 Sek Hollow Hold, 5 Situps, 5 Tuckups, 5 V-Ups

WOD: 4 RFT (Timecap = 8 Min.)

  • 20 Back Squats
  • 15 Power Cleans
  • 10 Push Press

Go light, if necessary Barbell only! 


Tuesday, 27/11

Lift: EMOM x10

  • 2 Deadlifts (work up to 70-80%)

WOD: For Time (Timecap = 10 Min.)

  • 100 Floor Press
  • EMOM: 5 Inverted Burpees

FOUNDATION WEIGHTLIFTING

Clean & Jerk


Wednesday, 28/11

Skill: Rowing Form Improvement

Conditioning: "Row Ladder"

  • 1000 - 800 - 600 - 400 - 200 - 200 - 400 - 600 - 800 - 1000 m

ADVANCED WEIGHTLIFTING

Clean & Jerk


Thursday, 29/11

Accessory: 3 RFQ

  • 10 Supine Barbell Rows 
  • 5 DB Press, 1 Lane OH Carry, 5 DB Press, OH Carry, 5 DB Press
  • 5/5 DB Snatch across

WOD: EMOM x10

  • 5 Burpees & 5 Power Snatches

Stay light, it shouldn't take you longer than 30 Sec. to complete your Set

GYMNASTICS

MU - week 4


Friday, 30/11

Accessory: Squat Hold 

  • 5 x 60 Sec. 
  • 60 Sec Rest

Lift: Clean

  • Level 1: 4 x 5 (work up to about 70%, Barbell Cycling)
  • Level 2: Medball Clean Skill

WOD: Team of 2 - For Time

  • 30 / 20 Cal Row or Bike
  • 50 MB Cleans
  • 30 / 20 Cal Row or Bike
  • 40 MB Cleans
  • 30 / 20 Cal Row or Bike
  • 30 MB Cleans
  • 30 / 20 Cal Row or Bike
  • 20 MB Cleans
  • 30 / 20 Cal Row or Bike
  • 10 MB Cleans

Saturday, 1/12

1st Christmas Weekend - TEAM WOD SPECIAL


Sunday, 2/12

CLOSED!

OPEN PREP 2018-19

TRAINING WEEK C4

Monday, 19/11

Lift: Paused Front Squat

  • 5 x 5 @ 3/2/1 Sec (60-75%)

WOD: AMRAP 9

  • 21 Deadlifts
  • 14 Box Jumps
  • 7 Wallballs

Tuesday, 20/11

Lift: E2MOM x10 (5 Sets)

  • Work up to a heavy 3 Rep Snatch

WOD: 2 RFT (Timecap = 7 Min.)

  • 20 Handstand Pushups 
  • 100 Double Unders

FOUNDATION WEIGHTLIFTING

Snatch


Wednesday, 21/11

Accessory: For Quality - 20/15/10 Reps of

  • Bent over Row (Barbell)
  • Hyper Extensions
  • V-Ups
  • Face Pulls

WOD: "Grace"

  • 30 Clean & Jerks for Time
  • Scale to where you can finish in 5 Minutes or less!

ADVANCED WEIGHTLIFTING

Snatch


Thursday, 22/11

Skill: Muscle Up / Pull Up Progression

WOD: E5MOM x25

  • 1K Row / 2 Miles Bike (Max. 4 Min)
  • Max Rep Muscle Up / Pullup

GYMNASTICS

MU - week 3


Friday, 23/11

Lift: Paused Deadlift

  • 5 x 5 (3 Sec Pause at Knee on the way up)

WOD: For Time (Timecap = 15 Min.)

  • 10-20-30 T2B (Sub to V-Ups / Situps if you did yesterday's WOD)
  • 10-20-30 Single Arm DB Thruster 
  • 10-20-30 Burpees

If completed in under 10 Minutes = AMRAP Burpees until Minute 10!


Saturday, 24/11

Team WOD Saturday 

Team of 3 - AMRAP 20

  • Barbell Syncro Lunges (2 People at one Bar) in Minutes 1-2 / 5-6 ...
  • Barbell Syncro Push Press (2 People / 1 Bar) in Minutes 3-4 / 7-8) ...
  • E2MOM = 1x 100 m Buddy Carry

Sunday, 25/11

CLOSED!

OPEN PREP 2018-19

TRAINING WEEK C4

Monday, 12/11

Lift: Clean & Jerk - Heavy Day

  • 4 x 1 Rep 
  • Try to establish a new 1 RM

Post WOD Accessory (Open Gym)

Lift: Bench Press

  • 10-8-6 x2
  • Round 1: 60-70-80%
  • Round 2: 65-75-85%

Tuesday, 13/11

Lift: Overhead Squat

  • 3 x 10 Reps
  • 50-60% of 1 RM

WOD: Within 20 Min Window

  • 100 Burpees over the Rower
  • Row for Max Distance in remaining time

FOUNDATION WEIGHTLIFTING

Clean


Wednesday, 14/11

WOD: Team of 3 - 6x AMRAP 5 Min

  • 100 Echo Bike Calories (Max 4 Min.)
  • Max Double Unders (Every Teammember has to Jump Rope twice)

ADVANCED WEIGHTLIFTING

Clean & Jerk


Thursday, 15/11

WOD:

AMRAP 3 

  • 3 Snatches
  • 3 Bar Muscle Ups

- 2 Min Rest - 

AMRAP 6

  • 6 Snatches
  • 6 C2B Pullups

- 2 Min Rest -

AMRAP 9

  • 9 Snatches
  • 9 Pullups

GYMNASTICS

MU - week 2


Friday, 16/11

Lift:

Strict Press

  • 8 - 6 - 4 x2

One unbroken Set of 10-20 Pushups between Sets

WOD: For Time

  • 400 m Run
  • 30 Kettlebell Swings
  • 400 m Run 
  • 20 Kettlebell Swings
  • 400 m Run
  • 10 Kettlebell Swings

Saturday, 17/11

TEAM WOD SATURDAY

"Filthy 100" - Team of 2

  • 100 Box Jumps
  • 100 Jumping Pullups
  • 100 KBS
  • 100 Walking Lunges
  • 100 K2E
  • 100 Push Press
  • 100 Back Extensions
  • 100 Wallballs
  • 100 Burpees
  • 100 Double Unders

Sunday, 18/11

CLOSED!

OPEN PREP 2018-19

TRAINING WEEK C4

Monday, 5/11

Lift:

Back Squat

  • 5 x 10 Reps @ 60%

WOD:

AMRAP 9

  • 100 m Row / Ski / 0.3 Miles Bike
  • 50 Double Unders

Tuesday, 6/11

Lift:

Power Clean or Squat Clean

  • 5 x 5 Reps

WOD:

Team of 2 - E2MOM for 20 Min.

  • 20 Jumping Lunges
  • 10 Bar Facing Burpees
  • 5 Power Cleans

YGIG Mode, Increase Clean Weight after every Round

FOUNDATION WEIGHTLIFTING

Snatch


Wednesday, 7/11

Lift:

Push Jerk 

    5 x 5 Reps

WOD: 

3x AMRAP 3

  • 3 DB Deadlifts
  • 3 DB Power Cleans
  • 3 DB Push Press
  • 3 DB Thruster
  • 3 DB Snatches

ADVANCED WEIGHTLIFTING

Snatch


Thursday, 8/11

Lift:

Deadlift

  • 5 x 5 Reps @ 70%

WOD:

"Half Cindy" - AMRAP 10

  • 5 Pullups
  • 10 Pushups
  • 15 Air Squats

Scale to where you can complete at least ONE ROUND OR MORE per minute!

GYMNASTICS

MU - week 1


Friday, 9/11

WOD:

Team of 3 - For Time

  • 50-40-30-20-10 Cal Bike
  • 50-40-30-20-10 Box Jumps
  • 50-40-30-20-10 Wallballs

Saturday, 10/11

TROMELLO SEMINAR - NO CLASSES EXCEPT FROM YOGA (Empore)


Sunday, 11/11

TROMELLO SEMINAR - NO CLASSES!

OPEN PREP 2018-19

TRAINING WEEK C4

Monday, 29/10

Strength:

Clean & Jerk

  • 5 x 2 Reps

WOD:

EMOM x16 

  • 15 Air Squats
  • 15 Box Jumps
  • 15 Good Mornings
  • 15 (Weighted) Situps

Tuesday, 30/10

Strength:

Paused Overhead Squat (3 Sec at Bottom)

  • 5 x 3 Reps

WOD:

For Time

  • 50 Double Unders
  • 40 T2B
  • 20 Deadlifts
  • 50 DU
  • 30 T2B
  • 15 DL
  • 50 DU
  • 20 T2B
  • 10 DL
  • 50 DU
  • 10 T2B
  • 5 DL

Timecap = 20 Min.


Wednesday, 31/10

Halloween Special

Everyone who shows up in costume gets a free FitAid! 

WOD:

"The Ghost"

6 Rounds for Reps

  • 1 Min Row
  • 1 Min Burpees
  • 1 Min Double Unders
  • 1 Min Rest 

If you have done Double Unders yesterday, feel free to switch to Echo Bike! :)


Thursday, 1/11

CLOSED DUE TO NATIONAL HOLIDAY!


Friday, 2/11

Lift:

Push Press 

  • 5 x 5

WOD:

AMRAP 5

  • 5 SDHP
  • 15 Russian Twist

- 1 Min Rest -

AMRAP 5

  • 10 SDHP
  • 10 Russian Twist

- 1 Min Rest - 

AMRAP 5

  • 15 SDHP
  • 5 Russian Twist

Saturday, 3/11

TEAM WOD SATURDAY

Team of 3 - For Time

  • 60 Cal Echo Bike
  • 120 DB Squat Cleans
  • 120 DB Floor Press
  • 120 DB Thruster
  • 60 Cal Echo Bike

Sunday, 4/11

CLOSED! 

OPEN PREP 2018-19

TRAINING WEEK C4

Monday, 29/10


Tuesday, 30/10


Wednesday, 31/10


Thursday, 1/11


Friday, 2/11


Saturday, 3/11


Sunday, 4/11

CLOSED! 

 

OPEN PREP 2018-19

TRAINING WEEK C4

Monday, 22/10

Strength:

1) Handstand Hold

  • 30-60-90-60-30 Sec Hold

2) Free Handstand Hold

  • 3x Max

WOD:

"Fran"

21-15-9 Reps for Time

  • Thruster
  • Pullups

Tuesday, 23/10

WOD:

For Time

  • 5 Turkish Get Ups (left)
  • 10 KBS
  • 20 KB Snatches (10/10)
  • 20 KBS
  • 30 KB Push Press (15/15)
  • 30 KBS
  • 40 KB Thruster (20/20)
  • 40 KBS
  • 50 KB Pistols (25/25)
  • 5 Turkish Get Ups (right)

Wednesday, 24/10

Strength:

3 RFQ

  • 5/5 Bulgarian Split Squat
  • 10 Glute Bridges
  • 10/10 Pistols

WOD:

1) Min 0-6

  • 3 negative HSPU
  • 7 Pullups

2) Min 7-12

  • 5 HSPU
  • 5 C2B Pullups

3) Min 13-18

  • 7 Pushups
  • 3 Bar Muscle Ups

Thursday, 25/10

Lift:

Front Squat

  • 8-6-4 Reps @ 65/70/75%
  • 8-6-4 Reps @ 67/72/77%

Strength:

Unbroken Box Jumps (30/24 Inch = High Box)

  • 20-15-10-15-20 Reps

WOD:

AMRAP 9

  • 250 m Row
  • 15 Power Clean
  • 1 Legless Rope Climb

Friday, 26/10

Lift:

1) Shoulder Press 

  • 10 x 10 Reps 
  • 90 Sec Rest

2) Back Squat - E2MOM

  • 6-4-2 @ 74/79/84%
  • 6-4-2 @ 76/81/86%
  • 6-4-2 @ 78/83/88%

Saturday, 27/10

CLOSED!

FINAL WEEKEND OF BUILDING PHASE!


Sunday, 28/10

CLOSED! 

FINAL WEEKEND OF BUILDING PHASE! 

OPEN PREP 2018-19

TRAINING WEEK C4

Monday, 15/10

Strength:

(Weighted) Pullups

  • 10-8-6-4-2

WOD:

Tabata (8x 20 Sec on / 10 Sec off)

  • Overhead Squat 
  • Push Press
  • Back Squat 
  • Deadlift
  1. Alternate between a 20 Sec Hold and 20 Sec for Reps
  2. Rest 2 Min between each Exercise

Tuesday, 16/10

Strength:

(Weighted) Ring Dips

  • 5 x 15 Reps 

WOD:

"Michael" - 3 Rounds for Time

  • 800 m Run
  • 50 Back Extensions
  • 50 Situps

Wednesday, 17/10

Warmup WOD:

Team of 2 - AMRAP 9

  • A = 15 / 12 Cal Bike, Ski or Row
  • B = AMRAP Double Unders

Lift:

"Bear Complex"

  • 1 Power Clean
  • 1 Front Squat
  • 1 Push Press
  • 1 Back Squat
  • 1 Push Press (Behind the Neck)

Execution:

  • 5 Rounds, increase Load every Round
  • 1 Round = 7 Unbroken Reps of all exercises
  • Weight - Start around 50 % of 1RM C&J

Thursday, 18/10

WOD:

For Time

  • 5 Thruster, 10 Handstand Pushups
  • 5 Thruster, 20 Pistols
  • 5 Thruster, 30 Pushups
  • 5 Thruster, 40 Pullups
  • 5 Thruster, 50 Box Jumps
  • 5 Thruster, 60 Burpees

Friday, 19/10

Strength:

3 Rounds for Quality

  • 20 Hyperextensions
  • 15 GHD Situps
  • 10 Strict Leg Raises / T2B
  • 10 Barbell Rollouts

WOD:

EMOM x10

  • 1: 10 Power Snatches
  • 2: 12/10 Cal Bike, Ski or Row

Saturday, 20/10

CLOSED!


Sunday, 21/10

CLOSED! 

 

OPEN PREP 2018-19

TRAINING WEEK C4

Monday, 8/10

Conditioning: 

EMOM x9

  • Echo Bike (15/30/40 Sec.)
  • Row (15/30/40 Sec.)
  • Ski Erg (15/30/40 Sec.

Lift:

Deadlift

  • 4x10 @ 60% 

Tuesday, 9/10

Gymnastics:

Muscle Up - Skill Work

WOD:

AMRAP 20

  • 400 m Run
  • 30 Pushups
  • 10 Sumo Deadlift High Pull 
  • 20 Ring Dips
  • 10 SDHP
  • 15 Handstand Push Ups
  • 10 SDHP
  • 20 Ring Dips
  • 10 SDHP
  • 30 Pushups
  • 400 m Run

Scale to where its possible for you to finish one full round!

Weightlifting Foundation Class:

Snatch


Wednesday, 10/10

Strength:

1) Squat Hold

  • 5 x 60 Sec.

2) Wallballs

  • 5 x 20 Unbroken 

WOD:

AMRAP 24

  • 500 m Row / 0.5 Mile Bike / 400 m Run
  • 15 Push Press

Choose a weight where you can hit 15 Reps unbroken for at least 3 Rounds!

Weightlifting Advanced Class:

Snatch


Thursday, 11/10

Strength:

Back Squat

  • 5 x 15 @ 50-55 %

Alternative

  • 5 x 15 Bench Press @ 50-55 %

WOD: 

6 RFT

  • 5 Ring Muscle Ups 
  • 10 Toes to Bar 
  • 15 Burpees

Timecap = 18 Min.

Scale to where you can finish in less than 18 Minutes!

Gymnastics Class:

Pull-up Week 1


Friday, 12/10

Gymnastics:

Bar Muscle Up - Skill Work

Strength:

Front Squat

  • 4 x 20 @ 50-55%

Alternative

  • 5 x 15 Bench Press @ 50-55 %

WOD:

"Annie" 

50-40-30-20-10 Reps for Time

  • Double-Unders
  • Situps

Saturday, 13/10

TEAM WOD SATURDAY


Sunday, 14/10

CLOSED! 

 

OPEN PREP 2018-19

TESTING WEEK (COMPARE TO 2/4 - 7/4/2018)

Monday, 1/10

Lift:

Strict Press

  • 5 RM

WOD:

"Helen" - 5 RFT

  • 400 m Run
  • 21 KB Swings
  • 12 Pullups

Tuesday, 2/10

Lift:

Deadlift

  • 5 RM

 WOD:

AMRAP 7 Min.

  • Burpees

Wednesday, 3/10

"Tag der deutschen Einheit"


Thursday, 4/10

Gymnastics:

HS Walk / HS Hold

  • Max Distance / Max Hold

WOD:

"Elizabeth" - 21-15-9 Reps for Time

  • Clean 
  • Ring Dips

Friday, 5/10

Gymnastics:

Pushups

  • Max Rep, 1 Set

Lift:

Back Squat

  • 5 RM

WOD:

Row

  • 500 m for Time

Saturday, 6/10

Team WOD:

TBD.


Technique Classes - Topics:

Weightlifting: Clean

Gymnastics: Handstand Week 4

OPEN PREP 2018-19

DELOAD WEEK C4

Monday, 24/9

Lift:

10 Rounds of 2 Snatch Grip Deadlifts + 1 Snatch

  • light to moderate weight
  • 1 Min Rest after each Set

WOD:

Team of 2 - AMRAP 10

  • 5 KB Front Squat
  • 5 KB Push Press
  • 5 Russian KB Swings 

Tuesday, 25/9

Gymnastics:

EMOM x10

  • 20 Sec Max Pushups
  • 20 Sec Max Strict Pullups

Kraft:

3 Stations

  • Bench Press - 4x8 @ 50%
  • 4 Rounds of 10 Single Arm Press & Single Arm Row
  • 4 Rounds of 15 Bicep Curl and 15 Tricep Extensions 

Wednesday, 26/9

Acc.:

5 Rounds for Quality

  • 10 Strict T2B
  • 10 Barbell Rollouts
  • 1 Min Plank
  • 10 Good Mornings
  • 10 Reverse Flys
  • 1 Min Back Plank

WOD: 

Team of 2 - EMOM x12

  • Min 0-6: Plate G2O (work 1 Min, rest 1 Min)
  • Min. 7-12: Plate Box Stepovers (work 1 Min, rest 1 Min)

Thursday, 27/9

Lift:

10 Rounds of 2 Power Clean + 4 Front Squats + 2 Push Press

  • light to moderate weight

WOD:

AMRAP 10 - Team of 2

  • 60 / 40 kg Deadlift Hold
  • 5 Deadlifts, 5 Burpees over Bar

Friday, 28/9

Gymnastics:

EMOM x12

  • 30 Sec Active Hang
  • 30 Sec Support Hold
  • 30 Sec Handstand Hold

WOD:

  • Min. 0-5: 50 Wallballs, Max Rep Russian Twists
  • Min. 6-10: 50 Wallballs, Max Rep Situps
  • Min. 11-15: 50 Wallballs, Max Rep Leg Raises 

Saturday, 29/9

Team WOD Saturday

Team of 2 - AMRAP 20

  • 2 Thruster
  • 2 Pullups
  • 200 m Run
  • 4 Thruster
  • 4 Pullups
  • 200 m Run
  • 6,6,200
  • 8,8,200
  • ...

 


Sunday, 30/9

CLOSED! 

 

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