WODs

TRAINING PROGRAM

MONDAY, 2/3   

WOD:

AMRAP 8

• 12/10 Cal Row / Bike
• 10 Handstand Pushups
• 10 Renegade Rows (15/10)

REST 2:00 MIN

AMRAP 8

• 12/10 Cal Row or Bike
• 10 HSPU
• 10 Renegade Rows 

---

ENDURANCE/BODYWEIGHT

WOD:

Every 3:00 for 7 Sets 

• 200 m Run
• 10-15 Pullups*
• 10-15 Pushups*
• Max Alt. Lunges

*Athletes choose how many Pullups and Pushups they do every Set. Stick with that number and complete unbroken or break it up once max! 

---

ADVANCED WEIGHTLIFTING

Focus: Clean & Jerk

---

GYMNASTICS

Focus: Strict Gymnastics - Pullup (1/4)

---

TUESDAY, 3/3 

Lift:

10 Min to find 

• 10 RM Back Squat

WOD:  

4 RFT

• 75 Double Unders
• 15 Hang Squat Cleans (40/25)

Timecap = 11 Min. (Scale to be able to complete!)

---

ENDURANCE/BODYWEIGHT

WOD:

 EMOM x 28

• 1: 6/6 Single Arm DB Burpee
• 2: 12/12 Single Arm DB Push Press
• 3: 18 Situps
• 4: Rest 

---

FOUNDATION WEIGHTLIFTING

Focus: Clean & Jerk

---

WEDNESDAY, 4/3  

Skill:

10 Minutes for 

• Strict Muscle Ups / False Grip Work

WOD:

E2MOM x 20

• 1&2: 400 m Run
• 3&4: 15 Burpees into Max Muscle Ups / Pullups / Ringrows

---

GYMNASTICS

Focus: Strict Gymnastics - Dip (1/4)

---

ADVANCED WEIGHTLIFTING

Focus: Snatch

---

THURSDAY, 5/3

WOD:

5 Sets

• 20/15 Cal Bike or Row
• 25 Russian KB Swings (32/24)
• 20 Box Stepups (24/20)

Rest 2:00 Min. between Sets

Post-WOD:

3 Sets

• 30 Weighted Situps

Rest as needed

---

ENDURANCE/BODYWEIGHT

WOD:

8 RFT

• 10 MB Squat Cleans
• 12 MB Reverse Lunges
• 14 MB Plank Rolls 

Timecap = 16 Min.

Post-WOD:

Tabata (8 x 20/10)

• 1: Glute Bridges
• 2: MB Russian Twists

---

FOUNDATION WEIGHTLIFTING

Focus: Snatch

---

FRIDAY, 6/3 

Lift:

10 Min to find

• 1 RM Clean & Jerk 

WOD

"Cali Bear"

Every 30 Sec for 20 Minutes

• 1 Power Clean & Jerk (100/70)

Beginners: Scale down and perform 2-3 unbroken Reps per Minute within 10-15 Sec max.!

---

SATURDAY, 7/3

TEAM-WORKOUT 

In Teams of 2 - For Time

• 100 Cal Row
• 100 Pullups
• 30 Front Squats
• 50 Pullups
• 50 Cal Row
• 30 Front Squats

P1 works while P2 rests. Workout must be completed in order, split Reps any way.

Front Squat comes from the Ground. C2B is optional for Teams or Teammembers. 

TRAINING PROGRAM

MONDAY, 24/2   

Lift:

15 Min to find

• 1 RM Deadlift

WOD:

"Ripcord"

4 RFT

• 15 C2B 
• 15 Deadlifts (85/57.5)
• 400 m Run / 500 m Row 

---

ENDURANCE/BODYWEIGHT

WOD:

5 Rounds for Max Reps

• 1: Max Cal Bike
• 2: Max Ring, Box or Bench Dips
• 3: Max KB Sumo Deadlift High Pull
• 4: Max Situps 

---

ADVANCED WEIGHTLIFTING

Focus: Clean & Jerk

---

GYMNASTICS

Focus: Ring Muscle Up

---

TUESDAY, 25/2 

WOD:

AMRAP 20

• 15/12 Cal Bike, Row or Ski
• 15 DB or BB Floor Press
• 3 Wallwalks

---

ENDURANCE/BODYWEIGHT

WOD

AMRAP 25

• 20 Plate G2O
• 200 m Run
• 50 Lunges
• 1:00 Min Plank 

---

FOUNDATION WEIGHTLIFTING

Focus: Clean & Jerk

---

WEDNESDAY, 26/2  

Lift:

15 Min to find 

• 3 RM Clean & Jerk

WOD:

AMRAP 7

• Clean & Jerk (60/42.5)

Every Minute, including 3,2,1,Go do 15 Air Squats! 

---

GYMNASTICS

Focus: Bar Muscle Up 

---

ADVANCED WEIGHTLIFTING

Focus: Snatch

---

THURSDAY, 27/2

WOD:

3 Sets

1) 2:00 Min Running Clock

• 500/400 m Row 
• Rest for Remainder of time

2) 2:00 Min Running Clock

• Heavy KB or DB Farmers Carry

3) 2:00 Min Running Clock AMRAP of

• 20 Double Unders
• 10 Pushups

Rest 1:00 Min between Sets

Post WOD:

Tabata (8 x 20/10) 

• DB Hammer Curl
• Bent over Row

4 Rounds each!

---

ENDURANCE/BODYWEIGHT

WOD:

EMOM x 20 

• 1: 10 Pushups + 10 Ringrows
• 2: 10 Air Squats + 10 Boxjumps
• 3: 200 m Run
• 4: :30 Sec Wall Sit

Post WOD:

2-3 Sets

• 21 Biceps Curls (7-7-7)
• 20 Quad Heel Touches

---

FOUNDATION WEIGHTLIFTING

Focus: Snatch

---

FRIDAY, 28/2 

WOD

"Cindy's Evil Twin"

Pempelforce Open Workout 3 will be released on Friday! 

Clothing Motto for Event 3 = RAINBOW! 

---

SATURDAY, 29/2

TEAM-WORKOUT

TBA

TRAINING PROGRAM

MONDAY, 17/2   

WOD:

For Time

• 400 m Run
• 50 Box Jump & Step Down
• 40 Double KB or DB Front Rack Lunges
• 30 Hand Release Pushups
• 50 Up-Downs
• 30 Hand Release Pushups
• 40 Dbl KB or DB FRL
• 50 Box Jump & Step Down
• 400 m Run 

---

ENDURANCE/BODYWEIGHT

WOD:

EMOM x 20

• 1: 15/12 Cal Bike
• 2: 15 MB Cleans
• 3: 15 V-Ups
• 4: Rest 

---

ADVANCED WEIGHTLIFTING

Focus: Clean & Jerk

---

GYMNASTICS

Focus: Ring Muscle Up (3/4)

---

TUESDAY, 18/2 

Lift:

Deadlift

• Build to heavy 3-Rep

WOD: 

30-20-10 Reps for Time

• Deadlift (110/75)
• Toes to Bar

--> 50 Double Unders after each Set

---

ENDURANCE/BODYWEIGHT

WOD:

Every 3:00 Min for 5 Sets

• 200 m Run
• 20 Jumping Squats
• 20 Pushups

Post-WOD:

2-3 Sets

• 10 Barbell Hammer Curls 
• 10 Barbell Triceps Extensions 

---

FOUNDATION WEIGHTLIFTING

Focus: Clean & Jerk

---

WEDNESDAY, 19/2  

Lift:

5 Sets of S2O-Complex

• 1 Push Press
• 2 Push Jerk
• 3 Split Jerks

Start moderate and build to heavy set with perfect form.

WOD:

AMRAP 10

• 6 Push Jerk (70/47.5)
• 15/12 Cal Row, Bike or Ski  

---

GYMNASTICS

Focus: Bar Muscle Up 

---

ADVANCED WEIGHTLIFTING

Focus: Snatch

---

THURSDAY, 20/2

WOD:

EMOM x 18

• :50 Sec of Max Rep KB Flow*
• :50 Sec of Max Rep BW Flow**
• :50 Sec of Max Rep Rope Climbs

*1 Rep of KB Flow:

• 1 SA Russian Swing (L)
• 1 SA Hang Clean (L)
• 1 SA Russian Swing (R)
• 1 SA Hang Clean (R) 

** 1 Rep of BW Flow:

• 1 Air Squat
• 1 Step Back to Plank
• 1 Sit Thru (R)
• 1 Sit Thru (L)

---

ENDURANCE/BODYWEIGHT

WOD:

AMRAP 10

• 15 Up-Downs
• 15 SA DB SDHP
• 15 Up-Downs
• 15 SA DB Snatches
• 15 Up-Downs
• 15 SA DB Front Rack Lunges

2:00 Min Rest

AMRAP 8

• Pick up where you left off 

---

FOUNDATION WEIGHTLIFTING

Focus: Snatch

---

FRIDAY, 21/2 

WOD

"Increasingly Difficult"

Pempelforce Open Workout 2 will be released on Friday! 

Clothing Motto for Event 2 = WHITEOUT! 

---

SATURDAY, 22/2

TEAM-WORKOUT 

In Teams of 2 - 3 RFT

• 1000 m Row
• 80 Partner Wallballs
• 60 Alt. Burpees

TRAINING PROGRAM

MONDAY, 10/2   

LIFT

Deadlift

• Build to heavy 5-Rep

WOD

"Christine"

3 RFT

• 500 m Row / 400 m Run
• 12 Deadlifts (@ BW)
• 21 Box Jumps (24/20)

---

ENDURANCE/BODYWEIGHT

WOD

AMRAP x12

• 21 Situps
• 15 Pike Pushups
• 9 Ring Rows

Post WOD

Core Work

---

ADVANCED WEIGHTLIFTING

Focus: Clean & Jerk

---

GYMNASTICS

Focus: Ring Muscle Up

---

TUESDAY, 11/2 

Lift:

5 Sets of S2O Complex

• 2 Push Press
• 1 Push Jerk
• 1 Split Jerk

WOD:

EMOM x12

• 7 Push Press + Max Push Jerk (50/35)
• 5 Burpees + Max Double Unders

---

ENDURANCE/BODYWEIGHT

WOD

EMOM x 30

• 1: Max Wallballs
• 2: Max Tuck Ups
• 3: Max Wall Sit
• 4: Max Mountain Climbers
• 5: Rest 

:45 Sec of Work Max!

---

FOUNDATION WEIGHTLIFTING

Focus: Clean & Jerk

---

WEDNESDAY, 12/2  

WOD:

AMRAP 7 

• 1-2-3-4... Bar Muscle Ups
• 2-4-6-8... Hang Power Clean (70/47.5)

- REST 3:00 MIN - 

AMRAP 5

• Pick up where you left off in Part 1

Post WOD:

3 Sets

• 30 MB Russian Twists or 15/15 Throws
• 20 Weighted Glute Bridges

---

GYMNASTICS

Focus: Bar Muscle Up 

---

ADVANCED WEIGHTLIFTING

Focus: Snatch

---

THURSDAY, 13/2

WOD

AMRAP 35

• 400 m Run
• 500 m Row
• 1 Mile Bike
• 20 Perfect Pushups
• 30 Situps
• 40 Walking Lunges
• 1:00 Min Athlete Choice*

*Athlete Choice (Pick one or mix it up):

• Hollow Hold / Rocks
• Plank Hold / Shoulder Taps
• Deadbugs
• Quad Heel Touches
• Sit-Thrus

 

---

ENDURANCE/BODYWEIGHT

WOD:

10 RFT

• 100 m Run
• 30 Russian Twists
• 20 Alt. DB Front Rack Lunges

---

FOUNDATION WEIGHTLIFTING

Focus: Snatch

---

FRIDAY, 14/2 

WOD

"Quick and Dirty"

Pempelforce Open Workout 1 will be released on Friday! 

Clothing Motto for Event 1 = BLACKOUT! 

---

SATURDAY, 15/2

CLOSED - DUE TO OUR ANNUAL BOX UPDATE :-)

TRAINING PROGRAM

MONDAY, 3/2   

LIFT

Strict Press

• 1-1-1-1-1 

*Start moderate-heavy and build to heaviest Single Rep (1RM)

*Timecap = 10 Min

WOD

For Time

• 40 Cal Bike / Row
• 12 DB Strict Press (heavy)
• 30 Situps
• 30 Cal 
• 12 DB Strict Press
• 30 Situps
• 20 Cal 
• 12 DB Strict Press 
• 30 Situps

*Score is Time

*Timecap = 12 Min

ENDURANCE/BODYWEIGHT

WOD

Every 5 Minutes for 4 Sets

• 200m Run
• 20 Ring Row Reach Backs
• 10 Ring Rows
• 100m Run
• 20 Alt. Plank Shoulder Taps
• 10 Pushups 

Post WOD

Core Surprise :) 

ADVANCED WEIGHTLIFTING

Focus: Clean & Jerk

GYMNASTICS

Focus: Ring Muscle Up

---

TUESDAY, 4/2 

WOD

Death by...

• 6 Russian KB Swing (24/16)

*Reps increase by 6 every minute (6-12-18...)

*Timecap = 7 Min.

Death by...

• 5 Up-Down Box Jumpovers 

*Reps increase by 5 every minute (5-10-15...)

*Timecap = 7 Min.

Death by...

• 4 Pullups

*Reps increase by 4 every minute (4-8-12...)

*Timecap = 7 Min.

Optional Finisher:

For Time

• 200 Lunges or Box Stepups

ENDURANCE/BODYWEIGHT

WOD

EMOM x 9

• 15/12 Cal Bike
• 7 Single DB Lunge-Lunge-Squat*
• 9 Boxjumps

2 MIN REST

EMOM x 9

• Max Cal Bike
• Max Single DB Lunge-Lunge-Squat*
• Max Boxjumps

*Use your "weaker" leg once more than your "stronger" leg!

FOUNDATION WEIGHTLIFTING

Focus: Clean & Jerk

---

WEDNESDAY, 5/2  

LIFT

Back Squat

• 1-1-1-1-1

*Start moderate-heavy and build to heaviest Single Rep (1RM)

*Timecap = 10 Min.

WOD

3 RFT

• 400 m Run / 500 m Row
• 15 Front Squats (60/42.5)

*Timecap = 12 Min.

GYMNASTICS

Focus: Bar Muscle Up 

ADVANCED WEIGHTLIFTING

Focus: Snatch

---

THURSDAY, 6/2

WOD

AMRAP 15

• 2 Rope Climb
• 25 Hang Muscle Snatches
• 75 Double Under

Post WOD

3 Sets 

• 20 Banded Face Pulls
• 20 Banded Tricep Pulldown
• 20 Alt. V-Ups

*perform with light band

ENDURANCE/BODYWEIGHT

WOD:

3 RFT

• 400 m Run
• 30 Burpees
• 30 Air Squat 
• 30 Pullups / Ringrows

FOUNDATION WEIGHTLIFTING

Focus: Snatch

---

FRIDAY, 7/2 

WOD

"Death Row"

EMOM x 20 

• 20 Cal Row
• 15 Burpees

*Scale to Max Rep in 45 Sec. 

Post WOD

3 Sets 

• 2:00 HS Walk / Quadruped Walk

*Rest 1 Min between Sets

---

SATURDAY, 8/2

TEAM-WORKOUT

IN TEAMS OF 3...

2 SETS x 3 MINUTES @ EACH STATION*

STATION 1 -- Back Squat (185/125)|(135/95)** STATION 2 -- Cal Bike/Row STATION 3 -- Toe to Bar STATION 4 -- Rest

*Fight Gone Bad Style. P1 starts on Station 1 / P2 on S2 / P3 on S3 and rotates down. Teammates rotate between stations 1,2,3 and all partners rest at same time for the final station. No additional rest b/t stations.

**Back Squat comes from ground.

YOGA

Unfortunetaly, Cat can't teach the 1 pm Yoga class this Saturday and Mel is not available. We set up more spots for the 12 pm class. 

Dear members,

Happy anniversary week to us! :-)

Please make sure to check your inbox (and spam mail folder) and read all information with regards to our expanded schedule which will come into effect as of February, 1st. :-)

---

TRAINING PROGRAM

Monday, 27/1   

WOD:

"Uppercut"

Buy-In...

20 Ring Muscle Ups

Then in remaining time...

2 Rounds 

• 7 Power Cleans (60/42.5)
• 7 Lateral Burpees

Into...

2 Rounds

• 5 Power Cleans (70/47.5)
• 7 Lateral Burpees

AMRAP in remaining time of...

• 3 Power Cleans (85/55)
• 7 Lateral Burpees

---

Endurance / Bodyweight

WOD: 

10-30-50 Reps for Time

• Cal Row
• Ring Rows
• Burpees 
• Air Squats

Scaled = Team of 2 

---

Advanced Weightlifting

Fokus: Clean & Jerk

---

Gymnastics

Fokus: Pull-ups (week 4)

---

Tuesday, 28/1

Lift:

Back Squat

• 5x3

Work up to heaviest set of 3 

WOD:

3 RFT

• 13 Back Squats (70/47.5)
• 350 / 300 m Row

Alternate = 300/250 m Ski or 1:00 Bike for Meters

---

Endurance / Bodyweight

WOD: 

For Time

• 800 m Run
• 50 Walking Lunges
• 150 Double Unders
• 50 Walking Lunges
• 800 m Run

Timecap = 20 Min.

---

Foundation Weightlifting

Focus: Clean & Jerk

---

Wednesday, 29/1  

WOD:

EMOM x 18

• 3 Hang Power Snatches (Building)
• 9,12 or 15 Toes to Bar
• 9,12 or 15 Hand Release Pushups

*Athletes can choose which Rep-Scheme to follow in the BW movements

*Power Snatch starts light then can build every Round or every other Round.

---

Gymnastics

Fokus: Handstand & HS Walk (Week 4)

---

Advanced Weightlifting

Focus: Snatch

---

Thursday, 30/1

WOD:

5 Sets 

• 20 Wallballs
• 20 DB Suitcase Lunges
• 20/15 Cal Row

Athlete must pick 2 of the 5 Total Sets to do 30 Reps for WBS and Lunges, Calories remain the same.

The 3 remaining sets stay at the given Rep Scheme.

---

Endurance / Bodyweight

WOD:

EMOM x 25

• 1: 200 m Run
• 2: 12 DB Hang Power Cleans
• 3: 150 m Ski
• 4: 12 Single DB Alt. Curtsy Squats
• 5: 12/10 Cal Bike

---

Foundation Weightlifting

Focus: Snatch

---

Friday, 31/1

Lift: 

Shoulder Press

• 5 x 3 Reps

Start moderate and build to heaviest Set of 3

WOD:

For Time

2 Rounds

• 15 Push Press
• 25 Box Jumps

- Rest 1:00 -

1 Round

• 30 Push Press
• 50 Box Jumps

---

Saturday, 1/2

3 YEARS OF PEMPELFORCE - TEAM OF 3 WOD

Part 1 = 3 x AMRAP 3 (Running Clock)

• Max Rep Burpees

Each Partner does one AMRAP, 1 Partner remains in Plank, 1 Partner rests

Goal = Total Reps

- Rest 2:00 Min -

Part 2 = EMOM x 9

• 1: Cal Row
• 2: Deadlift (100 / 70)
• 3: T2B / Knee Raises

Goal = Total Reps

- Rest 2:00 Min - 

Part 3 = 3 RFT (9 Min Cap)

• 60 Partner Wallballs 
• 60 Box Jumps / Stepups

Goal = Time

---

Sunday, 2/2

CrossFit Kids free Trial Class - 11-12h

TRAINING PROGRAM

Monday, 20/1   

WOD:

AMRAP 12

• 8 C2B Pullups
• 200 m Run / Row

---

Endurance / Bodyweight

WOD: 

EMOM x4

• 30 Sec Max Ring Rows 

EMOM x4

• 30 Sec Max Pushups

EMOM x4

• 30 Sec Max Air Squats

EMOM x4

• 30 Sec Max Burpees

---

Advanced Weightlifting

Fokus: Clean & Jerk

---

Gymnastics

Fokus: Pull-ups (week 3)

---

Tuesday, 21/1

Lift:

Hang Power Clean

• 3x3
• Heavier than WOD-weight

WOD:

15-12-9 Reps

• Hang Power Clean (42.5/30)
• Box Jump (24)

12-9-6 Reps

• Hang Power Clean (60/42.5)
• Box Jump (30)

9-6-3 Reps

• Hang Power Clean (85/55)
• Box Jump (30+)

---

Endurance / Bodyweight

WOD: 

EMOM x12

• 12/10 Cal Bike
• 15 KB Suitcase Deadlift
• :45 Sec KB Front Rack Hold

- REST 3:00 MIN - 

REPEAT EMOM x12! 

---

Foundation Weightlifting

Focus: Clean & Jerk

---

Wednesday, 22/1  

Lift:

Back Squat

• Find your new 5RM

WOD:

AMRAP 2

• Max Calorie Bike

---

Gymnastics

Fokus: Handstand & HS Walk

---

Advanced Weightlifting

Focus: Snatch

---

Thursday, 23/1

Lift I:

Deadlift

• 4 x 3 Reps

Lift II:

Tempo Shoulder Press

• 4 x 5 Reps

WOD:

3 RFT

• 25 Plate G2O
• 10 Burpees to Plate

Timecap = 5:00 

---

Endurance / Bodyweight

WOD:

20 RFT

• 6 Up-Downs
• 8 KB SDHP
• 10 Box Jumpovers

---

Foundation Weightlifting

Focus: Snatch

---

Friday, 24/1

WOD I: 

On a 12 Min Running Clock

• 1 Mile Run
• Max Meter Row

WOD II:

AMRAP 12

• 6 Strict Pullups
• 12 Hand Release Pushups
• 18 Situps

---

Saturday, 25/1

Team WOD:

Teams of 2 - For Time

• 120 Thrusters (60/42.5)
• 120 Up-Downs

P1 works, P2 rests. Reps can be split any way.

---

Sunday, 26/1

OPEN GYM

TRAINING PROGRAM

Monday, 13/1   

WOD:

Tabata (8 Rounds of 20 on / 10 off)

• Russian KB Swing (24/16)
• Air Squat
• T2B / Reverse Crunch
• MB Slamballs

- REST 1:00 MIN BETWEEN TABATAS

---

Endurance / Bodyweight

WOD: 

For Time

• 500 m Row
• 25 Hand Release Pushups
• 400 m Row
• 20 HRPU
• 300 m Row
• 15 HRPU
• 200 m Row
• 10 HRPU
• 100 m Row
• 5 HRPU

Timecap = 16 Min.

Post-WOD:

3 Rounds 

• 1 Min Hollow Hold
• 1 Min Arch Hold 

---

Advanced Weightlifting

Fokus: Snatch

---

Gymnastics

Fokus: Pull-ups (week 2)

---

Tuesday, 14/1

WOD:

4 RFT

• 75 Double Unders
• 500 / 450 m Row
• 25 Hand Release Pushups

Post WOD:

3 RFQ

• 25 BB Curls
• 25 Glute Bridges

---

Endurance / Bodyweight

WOD:

4x AMRAP 5 

• 3 DB Manmakers (Single or Double DB)
• 6/4 Cal Bike or Ski

- REST 2:00 MIN BETWEEN AMRAPS - 

---

Foundation Weightlifting

Focus: Snatch

---

Wednesday, 15/1  

Lift:

In 15 Min work up to a Heavy Complex of

• 1 Power Snatch
• 1 Squat Snatch
• 1 Overhead Squat

WOD:

EMOM x4

• 5 Burpees
• Max Rep of Squat Snatches (42.5/30)

- REST 2:00 MIN -

REPEAT EMOM x4

• 5 Burpees
• Max Rep of Squat Snatches

---

Gymnastics

Fokus: Handstand & HS Walk

---

Advanced Weightlifting

Focus: Snatch

---

Thursday, 16/1

WOD:

AMRAP 18

• 6 Ring Muscle Ups
• 18 DB Hang Power Cleans
• 36 Forward Lunges

---

Endurance / Bodyweight

WOD:

EMOM x 21

• 15/12 Cal Bike
• 10/10 SA Suitcase DLs

---

Foundation Weightlifting

Focus: Snatch

---

Friday, 17/1

WOD: 

"Diane"

21-15-9 Reps for Time

• Deadlifts (100/70)
• Handstand Pushups

---

Saturday, 18/1

Team WOD:

Australia Relief Effort 

Teams of 4 Athletes row, bike or ski

• 10 kms 
• 21 kms

You decide the distances to complete as a Team.

You may switch at any given time.

Please sign in your Team on the list in the box. So that we can plan starting times and material accordingly.

We are collecting donations to help rescue and treat Koalas at that specific day which will go 100% to:

https://www.koalahospital.org.au/

ANY DONATION IS OKAY AND EVERY EURO HELPS!

---

Sunday, 19/1

Closed

TRAINING PROGRAM

Monday, 6/1   

WOD:

For Time

• 8-6-4-2-4-6-8 Deadlifts
• 8 Handstand Pushups *
• 16 Medball Cleans *

* After every Deadlift set complete 8 HSPU und 16 MB-Cl.

---

Endurance / Bodyweight

WOD: 

AMRAP 20

• 400 m Run
• 30 Alt. Lunges
• 20 Double Unders
• 10 Burpees 

---

Advanced Weightlifting

Fokus: Clean

---

Gymnastics

Fokus: Pull-ups (week 1)

---

Tuesday, 7/1

WOD:

4 Sets 

• 2:00 Max Cal Bike / Row / Ski
• 1:00 KB Swings
• 1:00 KB Goblet Lunges

1:00 Min Rest between Sets 

---

Endurance / Bodyweight

WOD:

EMOM x 20

• 1: 15 Pullups
• 2: 15 Situps / Tuckups
• 3: 15 Box Jumps
• 4: 15 Pushups

---

Foundation Weightlifting

Focus: Clean

photo/video shoot during this class (as announced per e-mail)

---

Wednesday, 8/1  

WOD:

"Fran"

21-15-9 Reps

• Thruster 
• Pullups 

photo/video shoot during this class (as announced per e-mail)

---

Gymnastics

Fokus: tba

---

Advanced Weightlifting

Focus: Snatch

photo/video shoot during this class (as announced per e-mail)

---

Thursday, 9/1

Skill:

On a 10 Min Running Clock built to

Heavy KB Complex

• 1 SA KB Deadlift
• 1 SA KB SDHP
• 1 SA Russian Swing
• 1 SA KB Hang Clean
• 1 SA KB Hang Snatch

WOD:

AMRAP 7

• 10 Unbroken Double Unders *
• 10 K2E
• 5 Strict Dips

* Double Unders increase by 10 every Round 

- REST 2:00 - 

AMRAP 7

• 10 KB Sumo DL High Pull
• 10 K2E
• 5 Strict Dips

* SDHP increase by 5 every Round

---

Endurance / Bodyweight

WOD:

E3MOM x 5 Sets

• 15/12 Cal Row
• 12 Single Arm DB Burpee Deadlift
• 9 DB Deficit Pushups

---

Foundation Weightlifting

Focus: Snatch

---

Friday, 10/1

WOD: 

EMOM x 21

• Max Reps of DB Bear Complex
• 2 "No Jump" Rope Climbs
• 20/15 Cal Row 

---

Saturday, 11/1 - OPEN GYM & YOGA ONLY (DUE TO SEMINAR)

photo/video shoot during Yoga and Seminar (as announced per e-mail)

Team WOD:

Team of 2 - AMRAP 20

• 100m Run
• 12 Wallballs
• 6 Burpees

P1 works, while P2 is resting. Once Round is finished, you may change.

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Comp Class - OPEN GYM ONLY (DUE TO SEMINAR)

A. METCON

18-12-6 for Time

• Up-Down Box Jumpover 
• Hang Power Clean

REST 2:00 MIN

6-12-18 for Time

• Up-Down Box Jumpover
• Hang Power Clean 

B. TEAM WOD

AMRAP 20

• 100 m Run
• 12 Wallballs
• 6 Burpees

P1 works, while P2 is resting. Once Round is finished, you may change.  

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Sunday, 12/1

OPEN GYM (EMPORE ONLY DUE TO SEMINAR)

Opening hours on the holidays:

12/24, 12/26, 12/31

• 10:00 Team WOD + Open Gym
• 11:15 Team WOD + Open Gym

12/25 and 01/01 closed

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TRAINING PROGRAM

Monday, 30/12  

Lift:

ON A 25:00 RUNNING CLOCK...

• Build to 1RM Snatch

WOD:

ON A 5:00 RUNNING CLOCK...

• 30 Burpees
• Max Reps of Power Snatch (RX 43/30 kg ) (SC 30/20 kg)

(Score is Reps)

Athlete Goal → Find a heavy 1RM Snatch in 25:00 for the Strength. Short sprint style Workout - think fast through the burpees and staying connected to the barbell through the snatches.

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Endurance / Bodyweight

WOD: 

amrap 20 min

• 250m row
• 15 Boxjumpovers
• 10 Medball Cleans

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Tuesday, 31/12 - NEW YEAR'S EVE SPECIAL

Teams of 4 - 2on/2off (reps split by 2)

40 minutes for:

buy in: 2020m row (switch every 250m)

then: amrap 31 minutes

• 20 Sync DB Sntaches
• 12 Sync Burpees Step-ups
• 366 SU
• 19 Sync weighted Sit-ups

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Wednesday, 1/1  

Closed - HAPPY NEW YEAR!

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Thursday, 02/01

Skill:

ON A 12:00 RUNNING CLOCK...

Practice HS Walk Skill

• Beginner - Bear Crawl or Box Walk
• Intermediate - Box Walk or Guided Walk
• Advanced - Guided Walk or Free Walk

Metcon:

EMOM x 15 MINUTES

• MIN 1 - MAX Push-Ups
• MIN 2 - 16/13 Cal Row
• MIN 3 - MAX V-Ups

(Score is Reps) 

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Endurance / Bodyweight

TWO PARTS 

AMRAP x 5 MINUTES

• MAX Calorie Bike

-Rest 1:00-

5 ROUNDS FOR TIME

• 10 Push-Ups
• 15 Sit-Ups

-7:00 Hard Cap on Part 2-

(Part 1 - Score is Cals / Part 2 - Score is Time) 

FINISHER 

"TABATA"

8 ROUNDS :20 ON / :10 OFF

• MVMT 1 - Banded Lat Pull Downs
• MVMT 2 - Bodyweight Russian Twists (As Fast As Possible)

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Friday, 03/01

Lift:

ON A 25:00 RUNNING CLOCK...

• Build to 1RM Clean & Jerk

(Score is Weight)

WOD: 

3 ROUNDS FOR TIME

• 10 Power Clean (RX 70/47 kg)|(SC 52/35 kg)
• 10 Shoulder to Overhead

Athlete Goal → Retest of the 1RM C&J. Want to get speed out of the hole in the clean and setup for success with a strong split jerk. Goal is fast stand, fast feet, fast hands! Loading for Workout, need to hit 5+ reps unbroken when fresh. 

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Saturday, 04/01

Team WOD:

"OPEN 20.5 - Team Version"*

20 min amrap - in Teams of 2

• 40 Ring Muscle-Ups (or various Scaling Options)
• 80 Cal Row
• 120 Wall Balls 

*Reps can be broken up and completed in any order.

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Comp Class

A. CONDITIONING 

3 ROUNDS FOR TIME

• 20 Toes to Bar
• 20 Alt DB Snatch (22,5/15 kg)
• 20 Single DB Step-Up (24/20)

*DB Can be held any way on the body similar to Open standard.

B. WOD

"OPEN 20.5" 

FOR TIME

• 40 Ring Muscle-Ups*
• 80 Cal Row
• 120 Wall Balls (20/14)|(14/10)

-20:00 Hard Cap-

*Reps can be broken up and completed in any order.

Athlete Goal → You choose how you want your workout to go today! If you’re proficient with Muscle Ups, do you do them all at the beginning? Or do you hammer out the Cal Row and Wall Balls and leave the Muscle Ups for the end? If you got your first Muscle Ups in the 2020 Open, this is your shot to test your new capacity! 

 C. STRENGTH 

3 SETS

• 3 Hang Power Cleans (84/57kg)
• 25' HS Walk
• 3 Hang Power Cleans (84/57kg)
• 25' HS Walk

-Rest 2:00 b/t Sets-

(Score is Each Round for Time) 

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Sunday, 29/12

CLOSED!

#PEMPELFORCE 

Dear members,

the last training week of the year is coming up. 

We would like to thank you all for an exciting and great year. Enjoy the holidays with your loved ones!

Opening hours on the holidays:

12/24, 12/26, 12/31

• 10:00 Team WOD + Open Gym
• 11:15 Team WOD + Open Gym

12/25 and 01/01 closed

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TRAINING PROGRAM

Monday, 23/12  

Lift:

5-5-5 Push Press

• *Set 1 - 30-40% x 5
• Set 2 - 40-50% x 5
• Set 3 - 50-60% x 5

*Deload week from Wendler. Reps should be smooth and mechanics perfect.

WOD:

3 SETS

• 500m Row
• 400m Run

-Rest 2:00 b/t Sets-

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Endurance / Bodyweight

WOD: 

1 Round of each of the 4 Stations

4:00 Min Work, 1:00 Rest between Stations

Station 1:

• Min 1: 10 Burpees
• Min 2: 10 KBS

Station 2:

• Min 1: Max Cal Bike
• Min 2: Max. Plank

Station 3:

• Min 1: 10 Sit-ups
• Min 2: 10 Goblet Squats

Station 4:

• Min 1: 10 Boxjump Overs
• Min 2: 10 Push-ups

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Tuesday, 24/12 

"12 Days of Christmas Team Special"

Teams of 2

• 1 Sumo Deadlift High-Pull (22.5/17.5 kg)
• 2 Thrusters (22.5/17.5 kg)
• 3 Push Presses (22.5/17.5 kg)
• 4 Power Cleans (22.5/17.5 kg)
• 5 Power Snatches (22.5/17.5 kg)
• 6 American Kettlebell Swings (32/24 kg)
• 7 Pull-Ups
• 8 Knees-to-Elbows
• 9 Box Jumps (24/20 in)
• 10 Double-Unders
• 11 Burpees
• 12 Overhead Walking Lunges (22.5/17.5kg)

 Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1.

Score is the total amount of time it takes to complete the full 364 repetitions.

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 Wednesday, 25/12    

Closed - Enjoy some time with your family and friends. Merry Christmas!

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Thursday, 24/12

TEAM WOD CHRISTMAS SPECIAL

AMRAP x 15 MINUTES

PA 1:

• Bike/Row for max. meters

PA 2: 

• 5 Power Snatch
• 10 Pull-ups
• 15 Sit-ups

Score = Meters on Bike/Rower

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Friday, 27/12

Lift:

5-5-5 Front Squat

• *Set 1 - 30-40% x 5
• Set 2 - 40-50% x 5
• Set 3 - 50-60% x 5

*Deload week from Wendler. Reps should be smooth and mechanics perfect.

WOD: 

FOR TIME

21-15-9

• Thruster 
• Burpees to Target 

-9:00 Hard Cap-

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Saturday, 28/12

Team WOD:

IN TEAMS OF 2...

4 ROUNDS FOR TIME*

• 20 Deadlift (275/185)|(185/135)
• 40 Toe 2 Bar
• 60 Cal Row

*P1 works while P2 rests. Workout must be completed in order. Split reps b/t partners any way.

-32:00 Time Cap-

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Comp Class

A. LIFT

EMOM UNTIL FAILURE*

• 2 Power Clean + 1 Hang Power Clean + 2 Push Jerk + 1 Split Jerk (155/105)

*If you fail before minute 5, rest 1:00 then complete 3 more rounds for quality.

-15:00 Hard Cap-

B. TEAM WOD

IN TEAMS OF 2...

4 ROUNDS FOR TIME*

• 20 Deadlift (275/185)|(185/135)
• 40 Toe 2 Bar
• 60 Cal Row

*P1 works while P2 rests. Workout must be completed in order. Split reps b/t partners any way.

-32:00 Time Cap-

C. STRENGTH / SKILL

FOR QUALITY

• Practice HS Walk

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Sunday, 29/12

CLOSED!