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Gelenksroutine

Warm Up:
5 x AMRAP of:
5 Tempo Push Ups
8/8 Single Arm KB/DB Rows
6/6 KB/DB Windmill
8 Jump Lunges

Strength (Upper Body):

3 Sets of:
12 KB/DB Crush Grip Floor Presses
8/8 Seated KB/DB Z Presses
8/8 KB/DB Plank Rows

– rest 2 minutes after each set –

„Open Wod 13.2“

10min AMRAP

5 Shoulder to Overhead (52/35)
10 Deadlifts (52/35kg)
15 Box Jumps

Home Gym Edition:

10 min AMRAP

10 Single Arm Push Presses
10 Odd Object Deadlifts
15 Jump Squats

Weekly challenge:

„Bird Dog Plank-Hold“

Try to hold the Bird Dog Plank-Position for as long as possible. Each side for max effort. Count your time.

Todays Notes: 3 Steps to successful Open
1. make a game plan before you start the workout:
– How hard do i want to push today? 1-10
– How many rounds am i able to get?
– What will be my everage time per round?
– How much rest do i need in this Workout?
– When do i rest and how long?
2. Work at a hard pace
– transition straight into the next excercise
– keep your focus and stick to your plan
– keep your movements clean
– Note your times on every round!
3. Feedback
– How hard did you push? 1-10?
– Could you keep your constand pace?
– Did you achieve your goal?

Gelenksroutine

Warm Up
3 Sets of:
8/8 Alternating Lunges
6 Single Leg Hip Thrusts
6 Tempo Push Ups
4/4 Renegade Rows
30 sec. Couch Stretch

Skill: Pistol Squat-Progression

4 Sets of:

6/6 Pistol Squat Bottom Hold
10/10 Staggered Goblet Squats
8/8 Eccentric Pistol Squats to Chair/box

Rest 1:30 min between rounds

Conditioning
2 Rounds alternating A1, A2

A1. 3-minute AMRAP

6 Push Ups
9 Air Squats
12 V-Ups/Knees to Elbows

– Rest 1:30 minutes –

A2. 3-minute AMRAP

3 Odd Object Power Cleans
3 Odd Object Front Squats
3 Odd Object Push Jerks

– Rest 1:30 minutes –

Weekly challenge:

„Bird Dog Plank-Hold“

Try to hold the „Bird Dog Plank-Position“ for as long as possible. Each side for max effort. Count your time.

Todays Notes:
– Work at a hard pace as you have plenty of time to rest between intervals (1:1)
– Make a plan with a constand pace on each intervall and see if you can stick to it
– focus on exhale through the hole Workout
– keep all your movements clean

Gelenksroutine

Warm Up:
5min of:
5 Dolphine
10 Penguin
5 Russian Baby Makers

Strength
3 Sets of:
15 KB/DB Tempo Sumo Goblet Squat 2020
10/10 KB/DB Single Leg Deadlift
10/10 KB/DB Reverse Lunge
-60 seconds rest between each exercise-

Open Wod 11.1
10min AMRAP
30 Double Under
15 Power Snatch @ 42.5/29kg Bar

Open Home Edition 11.1
10min AMRAP
30 Double Under
15 Hand Release Burpees

Weekly challenge:
Bird Dog Plank-Hold“

Try to hold the „Bird Dog Plank-Position“ for as long as possible. Each side for max effort. Count your time.

Equipment options:
DB. 22.5/15kg or KB. 24/16kg

Todays Notes: 3 Steps to successful Open
1. make a game plan before you start the workout:
– How hard do I want to push today? 1-10
– How many rounds am I able to get?
– What will be my average time per round?
– How much rest do I need in this Workout?
– When do I rest and how long?

2. Work at a hard pace
– Transition straight into the next excercise
– Keep your focus throughout the WOD and stick to your plan
– Keep your movements clean
– Note your times on every round (if possible)!

3. Feedback
– How hard did you push? 1-10?
– Could you keep a constant pace?
– Did you achieve your goal?

Gelenksroutine

Warm Up:
5min of:
5 Down Dog into Cobra
5 Reverse Snow Angel
5 Scapula Pike Push Ups

Strength
12 min EMOM alt:
5 Strict HSPU
10 KB Single arm Floor Press L
10 KB Single arm Floor Press R
10/10 KB Bent Over Row

Open Wod 12.4
12min AMRAP
150 Wall Ball Shots 9/6kg
90 Double Under (x3 Single Under)
30 Muscle Up

Open Home Edition 12.4
150 Thruster odd object
90 DU (x3 SU)
30 Muslce Up Push Ups

Weekly challenge:
Go for 3 unbroken rounds without rest
5 Planche lean slides
5 Planche push-ups
10sec Planche Lean

Equipment options:
DB. 22.5/15kg or KB. 24/16kg for Thruster instead of WB

Gelenksroutine

Warm Up
5min of:
5 Russian Baby Makers
5 Inchworm
10/10 Side Plank Leg Raises
20 Single Under

Strength: 3 Sets of:
10/10 KB/DB Front Rack Reverse Lunges
10/10 KB/DB Rear Foot Elevated Split Squats
45 sec. KB/DB Single Arm Front Rack Squat Hold (each side)

rest as needed between rounds

Conditioning
2 Rounds alternating A1, A2, A3:

A1. 2-minute AMRAP
5 KB/DB Thruster
10 Muscle Up Push Ups

– Rest 2-minutes –

A2. 2-minute AMRAP
2 – 4 – 6 – 8 – 10 etc.
5 KB Snatch
5 KB Clean and Jerk

– Rest 2-minutes –

A1. 2-minute AMRAP

Man Maker

Weekly challenge:
Go for 3 unbroken rounds without rest
5 Planche lean slides
5 Planche push-ups
10sec Planche Lean

Gelenksroutine

Active Recovery

Work for 20 minutes:

5 Scapula Pike Push Ups
10/Side Side Plank Rotations
10/10 Cossack Squats
30 Single Under
3 x 10 sec. Headstand Hold

Gelenksroutine

Warm Up:
5min of:
5 Down Dog into Cobra
5 Scapula Push Ups
5 Reverse Snow Angel
10 Plank Shoulder Taps

Strength
3 Sets of:
10 Muscle Ups Push Ups
10/10 KB/DB Single Arm Floor Press
10/10 KB/DB Renegade Rows

-60 seconds rest between each exercise-

Open Wod 12.3
18min AMRAP
15 Box Jumps (24/20 inch
12 Push Press @ 52/43kg Bar
9 T2B

Open Home Edition 12.3
15 Squat Jumps
Pike Push ups
9 V-Ups

Weekly challenge:
Go for 3 unbroken rounds without rest
5 Planche Lean Slides
5 Planche Push-Ups
10 sec. Planche Lean

Equipment options:
2. DB. 22.5/15kg or KB. 24/16kg

Gelenksroutine

Warm Up
5min of:
10 Pull Through
5 Dolphine
5 Scapula Pike Push Ups
10/10 Rotational Side Plank

Skill: HSPU
3 Sets of:
20-sec Bent Leg Tripod Headstand Hold (against the wall)
20-sec Bent Leg Tripod Headstand (away from wall)
3 Negative HSPU into Tuck Tripod Headstand
3 Headstand (away from wall) into Handstand (against the wall)

rest as needed between rounds

Conditioning
2 Rounds alternating A1, A2, A3:

A1. 90-second AMRAP
40 Double Unders
5 Handstand Push Up

– Rest 90-second –

A2. 90-second AMRAP
2 – 4 – 6 – 8 – 10 etc.
Single Arm KB/DB Thruster (each side)
Hand Release Push Up

– Rest 90-second –

A3. 90-second AMRAP
4/4 Single Arm KB/DB Overhead Squats
8 Burpees

– Rest 90-second –

Weekly challenge:
Go for 3 unbroken rounds without rest
5 Planche Lean Slides
5 Planche Push-Ups
10 sec. Planche Lean

Gelenksroutine

Warm Up:
5min of:
5 Inchworm
5 Russian Baby Makers
30 sec. Ass to Grass Squat

Strength
3 Sets of:
15 KB/DB Tempo Wide Stance Goblet Squat 2020
10/10 KB/DB Single Leg Deadlift
10/10 KB/DB Cossack Squats

-60 seconds rest between each exercise-

Open Wod 12.1
7min AMRAP
Burpee

Weekly challenge:
Go for 3 unbroken rounds without rest
5 Planche lean slides
5 Planche push-ups
10 sec Planche Lean