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FUNCTIONAL TRAINING

19.02.2016 FUNCTIONAL TRAINING

STRENGTH & CONDITIONING
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FUNCTIONAL TRAINING

18.02.2016 FUNCTIONAL TRAINING

HARDSTYLE KETTLEBELL
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FUNCTIONAL TRAINING

12.02.2016 FUNCTIONAL TRAINING

STRENGTH & CONDITIONING
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FUNCTIONAL TRAINING

11.02.2016 FUNCTIONAL TRAINING

HARDSTYLE KETTLEBELL
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FUNCTIONAL TRAINING

04.02.2016 FUNCTIONAL TRAINING

HARDSTYLE KETTLEBELL
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FUNCTIONAL TRAINING

02.02.2016 FUNCTIONAL TRAINING

HIGH INTENSITY INTERVALS
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FUNCTIONAL TRAINING

01.02.2016 FUNCTIONAL TRAINING

HARDSTYLE KETTLEBELL
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FUNCTIONAL TRAINING

28.01.2016 FUNCTIONAL TRAINING

HARDSTYLE KETTLEBELL
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FUNCTIONAL TRAINING

26.01.2016 FUNCTIONAL TRAINING

HIGH INTENSITY INTERVALS
 Mehr


FUNCTIONAL TRAINING

25.01.2016 FUNCTIONAL TRAINING

HARDSTYLE KETTLEBELL
 Mehr


FUNCTIONAL TRAINING

22.01.2016 FUNCTIONAL TRAINING

STRENGTH & CONDITIONING
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FUNCTIONAL TRAINING

21.01.2016 FUNCTIONAL TRAINING

HARDSTYLE KETTLEBELL
 Mehr


FUNCTIONAL TRAINING

19.01.2016 FUNCTIONAL TRAINING

HIGH INTENSITY INTERVALS
 Mehr


FUNCTIONAL TRAINING

18.01.2016 FUNCTIONAL TRAINING

HARDSTYLE KETTLEBELL
 Mehr


FUNCTIONAL TRAINING

15.01.2016 FUNCTIONAL TRAINING

STRENGTH & CONDITIONING
 Mehr


X-MAS WORKOUT

24.12.2015 X-MAS WORKOUT

STRENGTH & CONDITIONING
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FUNCTIONAL TRAINING

22.12.2015 FUNCTIONAL TRAINING

HIGH INTENSITY INTERVALS
 Mehr


FUNCTIONAL TRAINING

21.12.2015 FUNCTIONAL TRAINING

HARDSTYLE KETTLEBELL
 Mehr


FUNCTIONAL TRAINING

18.12.2015 FUNCTIONAL TRAINING

STRENGTH & CONDITIONING
 Mehr


BEGINNER WORKOUT

17.12.2015 BEGINNER WORKOUT

HIGH INTENSITY INTERVALS
 Mehr


FUNCTIONAL TRAINING

15.12.2015 FUNCTIONAL TRAINING

HIGH INTENSITY INTERVALS
 Mehr


FUNCTIONAL TRAINING

14.12.2015 FUNCTIONAL TRAINING

HARDSTYLE KETTLEBELL
 Mehr


FUNCTIONAL TRAINING

11.12.2015 FUNCTIONAL TRAINING

STRENGTH & CONDITIONING
 Mehr


FUNCTIONAL TRAINING

10.12.2015 FUNCTIONAL TRAINING

HARDSTYLE KETTLEBELL
 Mehr


FUNCTIONAL TRAINING

08.12.2015 FUNCTIONAL TRAINING

HIGH INTENSITY INTERVALS
 Mehr


FUNCTIONAL TRAINING

07.12.2015 FUNCTIONAL TRAINING

HARDSTYLE KETTLEBELL
 Mehr


FUNCTIONAL TRAINING

03.12.2015 FUNCTIONAL TRAINING

HARDSTYLE KETTLEBELL
 Mehr


FUNCTIONAL TRAINING

01.12.2015 FUNCTIONAL TRAINING

HIGH INTENSITY INTERVALS
 Mehr


FUNCTIONAL TRAINING

30.11.2015 FUNCTIONAL TRAINING

HARDSTYLE KETTLEBELL
 Mehr


FUNCTIONAL TRAINING

26.11.2015 FUNCTIONAL TRAINING

HARDSTYLE KETTLEBELL
 Mehr


FUNCTIONAL TRAINING

24.11.2015 FUNCTIONAL TRAINING

HIGH INTENSITY INTERVALS
 Mehr


FUNCTIONAL TRAINING

23.11.2015 FUNCTIONAL TRAINING

HARDSTYLE KETTLEBELL
 Mehr


FUNCTIONAL TRAINING

20.11.2015 FUNCTIONAL TRAINING

STRENGTH & CONDITIONING
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FUNCTIONAL TRAINING

19.11.2015 FUNCTIONAL TRAINING

HARDSTYLE KETTLEBELL
 Mehr


FUNCTIONAL TRAINING

17.11.2015 FUNCTIONAL TRAINING

HIGH INTENSITY INTERVALS
 Mehr


FUNCTIONAL TRAINING

16.11.2015 FUNCTIONAL TRAINING

HARDSTYLE KETTLEBELL
 Mehr


FUNCTIONAL TRAINING

13.11.2015 FUNCTIONAL TRAINING

STRENGTH & CONDITIONING
 Mehr


BEGINNER WORKOUT

12.11.2015 BEGINNER WORKOUT

HIGH INTENSITY INTERVALS
 Mehr


FUNCTIONAL TRAINING

10.11.2015 FUNCTIONAL TRAINING

HIGH INTENSITY INTERVALS
 Mehr


FUNCTIONAL TRAINING

09.11.2015 FUNCTIONAL TRAINING

HARDSTYLE KETTLEBELL
 Mehr


FUNCTIONAL TRAINING

06.11.2015 FUNCTIONAL TRAINING

STRENGTH & CONDITIONING
 Mehr


FUNCTIONAL TRAINING

05.11.2015 FUNCTIONAL TRAINING

HARDSTYLE KETTLEBELL
 Mehr


FUNCTIONAL TRAINING

03.11.2015 FUNCTIONAL TRAINING

HIGH INTENSITY INTERVALS
 Mehr


FUNCTIONAL TRAINING

29.10.2015 FUNCTIONAL TRAINING

HARDSTYLE KETTLEBELL
 Mehr


FUNCTIONAL TRAINING

27.10.2015 FUNCTIONAL TRAINING

HIGH INTENSITY INTERVALS
 Mehr


FUNCTIONAL TRAINING

26.10.2015 FUNCTIONAL TRAINING

HARDSTYLE KETTLEBELL
 Mehr


FUNCTIONAL TRAINING

23.10.2015 FUNCTIONAL TRAINING

STRENGTH & CONDITIONING
 Mehr


FUNCTIONAL TRAINING

22.10.2015 FUNCTIONAL TRAINING

HARDSTYLE KETTLEBELL
 Mehr


FUNCTIONAL TRAINING

20.10.2015 FUNCTIONAL TRAINING

HIGH INTENSITY INTERVALS
 Mehr


FUNCTIONAL TRAINING

19.10.2015 FUNCTIONAL TRAINING

HARDSTYLE KETTLEBELL
 Mehr


FUNCTIONAL TRAINING

16.10.2015 FUNCTIONAL TRAINING

STRENGTH & CONDITIONING
 Mehr


FUNCTIONAL TRAINING

15.10.2015 FUNCTIONAL TRAINING

HARDSTYLE KETTLEBELL
 Mehr


FUNCTIONAL TRAINING

13.10.2015 FUNCTIONAL TRAINING

HIGH INTENSITY INTERVALS
 Mehr


FUNCTIONAL TRAINING

12.10.2015 FUNCTIONAL TRAINING

HARDSTYLE KETTLEBELL
 Mehr


FUNCTIONAL TRAINING

09.10.2015 FUNCTIONAL TRAINING

STRENGTH & CONDITIONING
 Mehr


FUNCTIONAL TRAINING

08.10.2015 FUNCTIONAL TRAINING

HARDSTYLE KETTLEBELL
 Mehr


FUNCTIONAL TRAINING

06.10.2015 FUNCTIONAL TRAINING

HIGH INTENSITY INTERVALS
 Mehr


FUNCTIONAL TRAINING

05.10.2015 FUNCTIONAL TRAINING

HARDSTYLE KETTLEBELL
 Mehr


FUNCTIONAL TRAINING

02.10.2015 FUNCTIONAL TRAINING

STRENGTH & CONDITIONING
 Mehr


BEGINNER WORKOUT

01.10.2015 BEGINNER WORKOUT

HIGH INTENSITY INTERVALS
 Mehr


FUNCTIONAL TRAINING

29.09.2015 FUNCTIONAL TRAINING

HIGH INTENSITY INTERVALS
 Mehr


FUNCTIONAL TRAINING

28.09.2015 FUNCTIONAL TRAINING

HARDSTYLE KETTLEBELL
 Mehr


FUNCTIONAL TRAINING

25.09.2015 FUNCTIONAL TRAINING

STRENGTH & CONDITIONING
 Mehr


FUNCTIONAL TRAINING

14.09.2015 FUNCTIONAL TRAINING

HARDSTYLE KETTLEBELL
 Mehr


FUNCTIONAL TRAINING

11.09.2015 FUNCTIONAL TRAINING

STRENGTH & CONDITIONING
 Mehr


BEGINNER WORKOUT

10.09.2015 BEGINNER WORKOUT

HIGH INTENSITY INTERVALS
 Mehr


FUNCTIONAL TRAINING

08.09.2015 FUNCTIONAL TRAINING

HIGH INTENSITY INTERVALS
 Mehr


FUNCTIONAL TRAINING

07.09.2015 FUNCTIONAL TRAINING

HARDSTYLE KETTLEBELL
 Mehr


FUNCTIONAL TRAINING

04.09.2015 FUNCTIONAL TRAINING

STRENGTH & CONDITIONING
 Mehr


FUNCTIONAL TRAINING

01.09.2015 FUNCTIONAL TRAINING

HIGH INTENSITY INTERVALS
 Mehr


FUNCTIONAL TRAINING

31.08.2015 FUNCTIONAL TRAINING

HARDSTYLE KETTLEBELL
 Mehr


FUNCTIONAL TRAINING

28.08.2015 FUNCTIONAL TRAINING

STRENGTH & CONDITIONING
 Mehr


FUNCTIONAL TRAINING

27.08.2015 FUNCTIONAL TRAINING

HARDSTYLE KETTLEBELL
 Mehr


FUNCTIONAL TRAINING

25.08.2015 FUNCTIONAL TRAINING

HIGH INTENSITY INTERVALS
 Mehr


FUNCTIONAL TRAINING

24.08.2015 FUNCTIONAL TRAINING

HARDSTYLE KETTLEBELL
 Mehr


FUNCTIONAL TRAINING

21.08.2015 FUNCTIONAL TRAINING

STRENGTH & CONDITIONING
 Mehr


FUNCTIONAL TRAINING

18.08.2015 FUNCTIONAL TRAINING

HIGH INTENSITY INTERVALS
 Mehr


FUNCTIONAL TRAINING

17.08.2015 FUNCTIONAL TRAINING

HARDSTYLE KETTLEBELL
 Mehr


FUNCTIONAL TRAINING

14.08.2015 FUNCTIONAL TRAINING

STRENGTH & CONDITIONING
 Mehr


FUNCTIONAL TRAINING

13.08.2015 FUNCTIONAL TRAINING

HARDSTYLE KETTLEBELL
 Mehr


FUNCTIONAL TRAINING

11.08.2015 FUNCTIONAL TRAINING

HIGH INTENSITY INTERVALS
 Mehr


FUNCTIONAL TRAINING

10.08.2015 FUNCTIONAL TRAINING

HARDSTYLE KETTLEBELL
 Mehr


FUNCTIONAL TRAINING

07.08.2015 FUNCTIONAL TRAINING

STRENGTH & CONDITIONING
 Mehr


FUNCTIONAL TRAINING

06.08.2015 FUNCTIONAL TRAINING

HARDSTYLE KETTLEBELL
 Mehr


FUNCTIONAL TRAINING

04.08.2015 FUNCTIONAL TRAINING

HIGH INTENSITY INTERVALS
 Mehr


FUNCTIONAL TRAINING

03.08.2015 FUNCTIONAL TRAINING

HARDSTYLE KETTLEBELL
 Mehr


FUNCTIONAL TRAINING

31.07.2015 FUNCTIONAL TRAINING

STRENGTH & CONDITIONING
 Mehr


BEGINNER WORKOUT

30.07.2015 BEGINNER WORKOUT

HIGH INTENSITY INTERVALS
 Mehr


FUNCTIONAL TRAINING

28.07.2015 FUNCTIONAL TRAINING

HIGH INTENSITY INTERVALS
 Mehr


FUNCTIONAL TRAINING

27.07.2015 FUNCTIONAL TRAINING

HARDSTYLE KETTLEBELL
 Mehr


FUNCTIONAL TRAINING

24.07.2015 FUNCTIONAL TRAINING

STRENGHT & CONDITIONING
 Mehr


BEGINNER WORKOUT

23.07.2015 BEGINNER WORKOUT

HIGH INTENSITY INTERVALS
 Mehr


FUNCTIONAL TRAINING

21.07.2015 FUNCTIONAL TRAINING

HIGH INTENSITY INTERVALS
 Mehr


FUNCTIONAL TRAINING

20.07.2015 FUNCTIONAL TRAINING

HARDSTYLE KETTLEBELL
 Mehr


FUNCTIONAL TRAINING

17.07.2015 FUNCTIONAL TRAINING

STRENGTH & CONDITIONING
 Mehr


BEGINNER WORKOUT

16.07.2015 BEGINNER WORKOUT

HIGH INTENSITY INTERVALS
 Mehr


FUNCTIONAL TRAINING

14.07.2015 FUNCTIONAL TRAINING

HIGH INTENSITY INTERVALS
 Mehr


FUNCTIONAL TRAINING

13.07.2015 FUNCTIONAL TRAINING

HARDSTYLE KETTLEBELL
 Mehr


FUNCTIONAL TRAINING

10.07.2015 FUNCTIONAL TRAINING

STRENGHT & CONDITIONING
 Mehr


FUNCTIONAL TRAINING

09.07.2015 FUNCTIONAL TRAINING

HARDSTYLE KETTLEBELL
 Mehr


FUNCTIONAL TRAINING

07.07.2015 FUNCTIONAL TRAINING

HIGH INTENSITY INTERVALS
 Mehr


FUNCTIONAL TRAINING

06.07.2015 FUNCTIONAL TRAINING

HARDSTYLE KETTLEBELL
 Mehr


FUNCTIONAL TRAINING

03.07.2015 FUNCTIONAL TRAINING

STRENGTH & CONDITIONING
 Mehr


FUNCTIONAL TRAINING

02.07.2015 FUNCTIONAL TRAINING

HARDSTYLE KETTLEBELL
 Mehr


FUNCTIONAL TRAINING

30.06.2015 FUNCTIONAL TRAINING

HIGH INTENSITY INTERVALS
 Mehr


FUNCTIONAL TRAINING

29.06.2015 FUNCTIONAL TRAINING

HARDSTYLE KETTLEBELL
 Mehr


FUNCTIONAL TRAINING

26.06.2015 FUNCTIONAL TRAINING

STRENGTH & CONDITIONING
 Mehr


BEGINNER WORKOUT

25.06.2015 BEGINNER WORKOUT

HIGH INTENSITY INTERVALS
 Mehr


FUNCTIONAL TRAINING

16.06.2015 FUNCTIONAL TRAINING

HIGH INTENSITY INTERVALS
 Mehr


FUNCTIONAL TRAINING

15.06.2015 FUNCTIONAL TRAINING

HARDSTYLE KETTLEBELL
 Mehr


FUNCTIONAL TRAINING

12.06.2015 FUNCTIONAL TRAINING

STRENGTH & CONDITIONING
 Mehr


FUNCTIONAL TRAINING

09.06.2015 FUNCTIONAL TRAINING

HIGH INTENSITY INTERVALS
 Mehr


FUNCTIONAL TRAINING

08.06.2015 FUNCTIONAL TRAINING

HARDSTYLE KETTLEBELL
 Mehr


FUNCTIONAL TRAINING

05.06.2015 FUNCTIONAL TRAINING

STRENGTH & CONDITIONING
 Mehr


FUNCTIONAL TRAINING

01.06.2015 FUNCTIONAL TRAINING

HARDSTYLE KETTLEBELL
 Mehr


FUNCTIONAL TRAINING

29.05.2015 FUNCTIONAL TRAINING

STRENGTH & CONDITIONING
 Mehr


FUNCTIONAL TRAINING

28.05.2015 FUNCTIONAL TRAINING

HARDSTYLE KETTLEBELL
 Mehr


FUNCTIONAL TRAINING

26.05.2015 FUNCTIONAL TRAINING

HIGH INTENSITY INTERVALS
 Mehr


FUNCTIONAL TRAINING

22.05.2015 FUNCTIONAL TRAINING

STRENGTH & CONDITIONING
 Mehr


FUNCTIONAL TRAINING

21.05.2015 FUNCTIONAL TRAINING

HARDSTYLE KETTLEBELL
 Mehr


FUNCTIONAL TRAINING

19.05.2015 FUNCTIONAL TRAINING

HIGH INTENSITY INTERVALS
 Mehr


FUNCTIONAL TRAINING

15.05.2015 FUNCTIONAL TRAINING

STRENGTH & CONDITIONING
 Mehr


FUNCTIONAL TRAINING

12.05.2015 FUNCTIONAL TRAINING

HIGH INTENSITY INTERVALS
 Mehr


FUNCTIONAL TRAINING

11.05.2015 FUNCTIONAL TRAINING

HARDSTYLE KETTLEBELL
 Mehr


FUNCTIONAL TRAINING

08.05.2015 FUNCTIONAL TRAINING

STRENGTH & CONDITIONING
 Mehr


BEGINNER WORKOUT

07.05.2015 BEGINNER WORKOUT

HIGH INTENSITY INTERVALS
 Mehr


FUNCTIONAL TRAINING

05.05.2015 FUNCTIONAL TRAINING

HIGH INTENSITY INTERVALS
 Mehr


04.05.2015

HARDSTYLE KETTLEBELL
20 minutes Lap-Race:
alternating 1arm Swings
alternating Figure Eights
Slingshot2CrossChops
Clean, Reverse Lunge & Press
start with 1 rep and add 1 rep each round
 Mehr


30.04.2015

HIGH INTENSITY INTERVALS
Tabata this:
Squats
Pull-ups
Sit-ups
Push-ups
KB-Swings
 Mehr


07.04.2015

HIGH INTENSITY INTERVALS
For time:
5 sets w/ 3 minutes rest:
Run 500m
20 KB Swings
10 Pull-Ups
 Mehr


24.03.2015

HIGH INTENSITY INTERVALS
3 sets w/ 1min. rest:
Run 500m
3 minutes Lap-Race:
5 Pull-Ups - 10 Push-Ups - 15 Squats
 Mehr


23.03.2015

HARDSTYLE KETTLEBELL
a. 10 minutes practice:
Halos - Get-Ups - Pumps
b. 20 minutes Lap-Race:
5 SlingShots
5 Clean & Press
5 Figure Eight
5 Flip Cleans
5 CrossChops
5 Double Lunges
 Mehr


20.03.2015

STRENGTH & CONDITIONING
In teams of 2 for time:
Run 1000m
100 Power Snatches
Run 1000m
100 OH Lunges
Run 1000m
100 Wall-Balls
Run 1000m
 Mehr


19.03.2015

HIGH INTENSITY INTERVALS
Tabata this:
Jumping Squats
Push-Ups
Pull-Ups
Sit-Ups
KB Swings
 Mehr


20.02.2015

STRENGTH & CONDITIONING
2 rounds w/ no rest for time:
200 Double Unders
50 Overhead Squats
50 Pull-Ups
Run 500m
 Mehr


19.02.2015

HIGH INTENSITY INTERVALS
Tabata this:
a. KB Swings - Jumping Squats
b. KB Flip Cleans - Push-Ups
c. KB Snatch - Forearm Plank
d. KB Slingshot 2 Cross Chops - Sit-Ups
 Mehr


26.01.2015

HARDSTYLE KETTLEBELL
5 step exercise ladder with 5 reps each side:
1 handed Swings - High Pulls - Snatch
Clean & Press
Double Lunges
Squat & Press

Get-Ups
 Mehr


23.01.2015

STRENGTH & CONDITIONING
In teams of 2 perform 4 sets w/ no rest:
Run 500m (while buddy rest)
20 Burpees "Jump & Reach" (while buddy rest)
20 KB Swings( while buddy rest)
 Mehr


19.01.2015

HARDSTYLE KETTLEBELL
a. 10 minutes practice:
KB Clean & Press
The KB Windmill
b. 10 sets w/ no rest for time:
20 KB Swings
2 KB Get-Ups
10 Push-Ups
reducing the Push-Ups by 1 rep each set!
 Mehr


16.01.2015

STRENGTH & CONDITIONING
"Beast Complex"
7 sets w/ no rest:
1 Power Clean - 1 Front Squat
1 Push Press - 1 Back Squat
1 Push Press - down to a "touch and go"

5 rounds w/ 3 minutes Rest to load up!
 Mehr


05.01.2015

HARDSTYLE KETTLEBELL
a. 10 minutes practice: Get-Ups
b. 3 sets w/ no rest:
15 Swings - 15 Flip Cleans
c. 3 sets w/ no rest:
12 Clean & Presses - 12 Reverse Lunges
d. 2 sets w/ no rest:
9 Snatches - 9 Get-Ups
 Mehr


23.12.2014

HIGH INTENSITY INTERVALS
a. 15 minutes Lap:
1st minute: 4 Deadlifts - 8 Burpees over the bar
2nd minute: 4 Deadlifts - 8 Pull-Ups
3rd minute: 4 Deadlifts - 8 Pistols
b. Tabata Forearm Plank
 Mehr


22.12.2014

HARDSTYLE KETTLEBELL
3 minutes Clean & Press
3 minutes Goblet Squat
3 minutes Snatch
Continue for 2 and for 1 minute each exercise!
 Mehr


16.12.2014

HIGH INTENSITY INTERVALS
Run 500m
3 sets w/no rest:
15 Jumping Squats - 10 Push-Ups - 5 Pull-Ups
Run 500m - Rest 3 minutes
3 sets w/ no rest:
15 Jumping Squats - 10 Push-Ups - 5 Pull-Ups
Run 500m
 Mehr


12.12.2014

STRENGTH & CONDITIONING
a. 3 minutes Lap-Race:
9 Deadlifts - 9 Wall-Balls
b. 3 minutes Lap-Race:
6 Push Presses - 6 Burpee Box-Jumps
c. For time:
21 Deadlifts - 18 Wall-Balls
15 Push Presses - 12 Burpee Box-Jumps
 Mehr


01.12.2014

HARDSTYLE KETTLEBELL
a. 10 minutes practice:
5 Wall Squats - 5 Halos - 5 Pumps
b. 16 minutes Lap-Race:
2 Get-Ups
4 Clean & Press
8 Reverse Lunges
12 arround the world to Cross-Chop
16 Walking Swings
 Mehr


27.11.2014

STRENGTH & CONDITIONING
a. 4 sets w/ no rest:
200 Single-Unders
10 Jump & Reach Burpees
10 alternating diagonal K2E
b. Death by 10m Sprint
 Mehr


25.11.2014

HIGH INTENSITY INTERVALS
In Teams of 2 for time:
Row 2000m
50 Thrustera
50 Pull-Ups
Row 2000m
 Mehr


24.11.2014

HARDSTYLE KETTLEBELL
Complex with 10-9-8-7-6-5-4-3-2-1 reps. Every
3 min. do 3 Burpees jump to Pull-Ups.
Flip Clean - 1arm Swing lt & rt - Arround
the world to Cross Chop lt & rt - Clean to
Reverse Lunge & Press lt & rt
 Mehr


20.11.2014

STRENGTH & CONDITIONING
a. 5-5-5-5-5
Benchpress
b. 9 minutes Lap-Race:
5 Pull-Ups
10 Push-Ups
15 Squats
 Mehr


18.11.2014

HIGH INTENSITY INTERVALS
a. 3 sets w/ 2 minutes rest:
AMRAP Single Unders in 2 minutes
40m Beast Crawl
b. 3 sets w/ 2 minutes rest:
Row 550m in 2 minutes
10 Thrusters
 Mehr


07.11.2014

STRENGTH & CONDITIONING
a. Find your 1RM in 5 sets w/ 5 min. rest:
Back Squat
b. 3 sets w/ no rest:
10 strict Pull-Ups
20 KB Cross Chops (each side)
40m Beast Crawl
 Mehr


06.11.2014

HIGH INTENSITY INTERVALS
Tabata this for 5 Rounds:
OHS
Wild Ropes
Mountain Climber
Pull-Ups
KB Swings
 Mehr


04.11.2014

HIGH INTENSITY INTERVALS
4 sets w/ 3 min. rest:
10 BW Deadlifts
200 Single Unders
 Mehr


03.11.2014

HARDSTYLE KETTLEBELL
Complex with plus 1 rep each round for 1-10 reps. Every 3 min. do 3 Pull-Ups.
Flip Clean - 1arm Swing lt & rt - Arround
the world to Cross Chop lt & rt - Clean to
Reverse Lunge & Press lt & rt
 Mehr


31.10.2014

STRENGTH & CONDITIONING
In Teams of 2, for time:
100 Power Snatches
100 Pull-Ups
100 Deadlifts
100 K2E
100 Wall Balls
 Mehr


28.10.2014

HIGH INTENSITY INTERVALS
4 sets w/ 3 min. Rest:
Row 350m/500m
10 KB reverse Lunges & Thrust (each side)
10 TRX K2E
 Mehr


24.10.2014

STRENGTH & CONDITIONING
a. For time:
21-15-9
Clean - Toes2Bar
Run 1000m
b. Air Squat to Death
1st min. 10 Squats
2nd min. 20 Squats
3rd min. 30 Squats...
 Mehr


20.10.2014

HARDSTYLE KETTLEBELL
a. 10 minutes practice: KB Variations
b. Kettlebell Complex for 18 minutes:
Start with 1 rep and add 1 rep each set:
Flip Clean
1-arm Swing
1-arm Slingshot Cross-Chop
1-arm Clean & Press
 Mehr


17.10.2014

STRENGTH & CONDITIONING
In Teams of 2, for time:
2001m Row
175 KB Swings
125 Burpees
110 Thrusters
110 OH Walking Lunges
93 Box Jumps
77 Deadlifts
 Mehr


16.10.2014

STRENGTH & CONDITIONING
18 minutes Lap-Race:
100 Single Unders
15 double KB Power Cleans
20 Walking Lunches
 Mehr


13.10.2014

HARDSTYLE KETTLEBELL
a. 10 minutes practice.
KB Swings - Rope Jumps
b. 18-16-12-10 reps for time:
Alternating KB Cleanthrusters
K2E
 Mehr


10.10.2014

STRENGTH & CONDITIONING
Tabata this:
Jumping Squats
Pull-Ups
Sit-Ups
KB Swings
Push-Ups
1 minute rest
 Mehr


07.10.2014

HIGH INTENSITY INTERVALS
5 sets w/ 3 minutes rest:
10 Push Presses
10 Burpees "Jump & Reach"
500m Row
 Mehr


06.10.2014

HARDSTYLE KETTLEBELL
a. 10 min. practice:
Wall Squats - Pumps - KB Halos
b. 20 min. KB exercise variations, for 60 sec. each.
 Mehr


04.08.2014

HARDSTYLE KETTLEBELL
Swing for 2 minutes
3 sets w/ 20-15-10 reps of
Burpees - KB Reverse Lunges
Swing for 2 minutes
3 sets w/ 20-15-10 reps of
KB Windmill - Pull-Ups
Swing for 3 minutes
 Mehr


01.08.2014

STRENGTH & CONDITIONING
4 sets w/ 2 minutes rest:
15 Wall-Balls
Sprint 100m
10 Pull-Ups
5 Box-Jumps
Run 500m
 Mehr


31.07.2014

STRENGTH & CONDITIONING
For time:
10-9-8-7-6-5-4-3-2-1
Power Snatches
Push-Ups
Toes2Bar
 Mehr


29.07.2014

HIGH INTENSITY INTERVALS
5 sets w/ 3 minutes rest:
20 OHS - Bike 2min @ 110rpm
18 OHS - Bike 2min @ 110rpm
16 OHS - Bike 2min @ 110rpm
14 OHS - Bike 2min @ 110rpm
12 OHS - Bike 2min @ 110rpm
 Mehr


28.07.2014

HARDSTYLE KETTLEBELL
 Mehr


25.07.2014

STRENGTH & CONDITIONING
Muss heute leider ausfallen! Mehr


24.07.2014

STRENGTH & CONDITIONING
For time:
Row 3000m
300 Single Unders
Run 1500m
 Mehr


22.07.2014

HIGH INTENSITY INTERVALS
Run 500m
3 sets w/ no rest:
15 Push-Ups - 10 OHS - 5 Pull-Ups
Run 500m
3 sets w/ no rest:
15 Push-Ups - 10 OHS - 5 Pull-Ups
Run 500m
 Mehr


21.07.2014

HARDSTYLE KETTLEBELL
For time: 21-15-9
KB Snatch & Reverse Lunge (each side!)
Strict K2E
 Mehr


17.07.2014

HIGH INTENSITY INTERVALS
5 sets w/ 3 minutes rest:
Row 350m - Run 500m
 Mehr


15.07.2014

HIGH INTENSITY INTERVALS
4 sets w/ 3 minutes rest:
Run 500m
5 K2E - Sprint 20m
5 Burpees - Sprint 20m
5 K2E - Sprint 20m
5 Burpees - Sprint 20m
 Mehr


14.07.2014

HARDSTYLE KETTLEBELL
5 sets w/ no rest:
20 KB Squat Cleans & Press
10 strict Pull-Ups
200 Single Unders
for time
 Mehr


11.07.2014

20 minutes Lap Race:
3 Cleans
6 Dips
9 Toes2Bar
 Mehr


10.07.2014

HIGH INTENSITY INTERVALS
5 sets w/ 3 minutes rest:
10 OH Squats
200 Single Unders
 Mehr


08.07.2014

HIGH INTENSITY INTERVALS
Tabata this:
8 x 20sec./10sec. Wall-Balls
8 x 20sec./10sec. Push-Ups
8 x 20sec./10sec. KB-Swings
8 x 20sec./10sec. Knees2Elbows
60sec. rest between exercises!
 Mehr


07.07.2014

HARDSTYLE KETTLEBELL
a. 10 minutes practice:
5 KB Halos - 5 Wall Squats - 5 Pumps
b. 20 minutes w/ no rest:
Sling Shots - 1arm Swings - Figure Eight - Cleans
Push Press - Reverse Lunges - Cross Jops - Flip Cleans
Reverse Lung Mehr


04.07.2014

WM Spiel
Deutschland - Frankreich
 Mehr


03.07.2014

HIGH INTENSITY INTERVALS
5 sets w/ 3 minutes rest:
10 BW Deadlifts
Run 500m
 Mehr


01.07.2014

HIGH INTENSITY INTERVALS
Der Kurs muss heute leider ausfallen!
 Mehr


30.06.2014

HARDSTYLE KETTLEBELL
a. 10 minutes practice: KB Get-Ups
b. 12 minutes practice: KB Swings - Rope Jumps
c. 20-16-12-8-4-2 reps for time: KB Walking Lunges - Push-Ups
 Mehr


27.06.2014

STRENGTH & CONDITIONING
 Mehr


24.06.2014

HIGH INTENSITY INTERVALS
In Teams of 2:
For time:
Row 2000m - 40 Thrusters
Row 1500m - 36 Thrusters
Row 1000m - 32 Thrusters
Row 500m - 26 Thrusters
 Mehr


23.06.2014

HARDSTYLE KETTLEBELL
10-8-6-4-2-1 reps for time:
KB Lunges (each side) - Pull-Ups
10-8-6-4-2-1 reps for time:
1arm KB Swings (each side) - K2E
 Mehr


17.06.2014

HIGH INTENSITY INTERVALS
4 sets w/ 2 minutes rest:
20 Wall-Balls
10 Pull-Ups
5 Box-Jumps
Run 400m
 Mehr


13.06.2014

STRENGTH & CONDITIONING
 Mehr


12.06.2014

HIGH INTENSITY INTERVALS
 Mehr


10.06.2014

HIGH INTENSITY INTERVALS
 Mehr


06.06.2014

STRENGTH & CONDITIONING
3 rounds for time of:
Run 800m
10 KB Clean & Press (each side)
20 alternating Pull-Ups/T2B
 Mehr


05.06.2014

HIGH INTENSITY INTERVALS
21 Thrusters - 210 Rope Jumps - 2 min rest
18 Thrusters - 180 Rope Jumps - rest
15 Thrusters - 150 Rope Jumps - rest
12 Thrusters - 120 Rope Jumps - rest
9 Thrusters - 90 Rope Jumps - rest Mehr


03.06.2014

HIGH INTENSITY INTERVALS
3 sets w/ 2 minutes rest:
Run 500m - 7 K2E
Row 500m - 7 K2E
 Mehr


02.06.2014

HARDSTYLE KETTLEBELL
For time:
Run 500m
20 KB Swings
10 Pull-Ups
 Mehr


30.05.2014

STRENGTH & CONDITIONING
For time:
10 Hang Cleans
10 Push-Ups
Run 500m
 Mehr


<br>ACHTUNG<br>

28.05.2014
ACHTUNG

CAPOEIRA
muss heute leider ausfallen!
 Mehr


27.05.2014

HIGH INTENSITY INTERVALS
4 sets w/ 2 minutes rest:
Row 2 minutes for distance
Rope Jump 2 minutes for repetitions
20 KB Reverse Lunges
 Mehr


26.05.2014

HARDSTYLE KETTLEBELL
For time: 10-8-6-4-2
KB Power Snatches (each side)
Burpees
 Mehr


23.05.2014

STRENGTH & CONDITIONING
For time:
10-9-8-7-6-5-4-3-2-1
Power Snatches
Pull-Ups
 Mehr


22.05.2014

HIGH INTENSITY INTERVALS
4 sets w/ 3 minutes rest
20m Shuttle Run
10 Squat-Thrust Stretch-Jumps
10 alternating diagonal K2E
 Mehr


20.05.2014

HIGH INTENSITY INTERVALS
3 sets w/ 2 minutes rest
Run 500m
15 KB Swings
15 Push-Ups
15 Jumping Squats
 Mehr


19.05.2014

HARDSTYLE KETTLEBELL
For time:
10-9-8-7-6-5-4-3-2-1
Double KB Reverse Lunges (each side)
Double KB Swings
Double KB Floor Presses (each side)
 Mehr


16.05.2014

STRENGTH & CONDITIONING
3 sets w/ 5 minutes rest
5 KB OHS (each side)
Sprint 100m
10 Push-Ups - 10 Sit-Ups - 10 Stretch-Jumps
Run 400m
 Mehr


15.05.2014

HIGH INTENSITY INTERVALS
3 sets w/ 2 minutes rest
10 Wall-Balls - 20 KB Swings
Run 500m
 Mehr


13.05.2014

Repeat 3 couplets for 3 rounds
3 couplets w/ 2 minutes rest
10 Wall-Balls - 10 Burpees
10 Press2Bridge - 10 Sit-Ups
10 Beast Kickthroughs - Jumping Lunges
 Mehr


12.05.2014

HARDSTYLE KETTLEBELL
Tabata this:
Goblet Squats
KB Swings
KB Squat Thrusts
Knees2Elbows
KB Sling Shots
 Mehr


09.05.2014

STRENGTH & CONDITIONING
For time:
Run 500m
20 T2B - 10 Power Snatches
Run 1000m
10 Powe Snatches - 20 T2B
Run 500m
 Mehr


08.05.2014

HIGH NTENSITY INTERVALS
Tabata this:
Jumping Squats
Push-Ups
Sit-Ups
Pull-Ups
KB-Swings
 Mehr


06.05.2014

HIGH INTENSITY INTERVALS
a. 3 sets w/ 1 min rest in deep squat position
10 Balance Snatches
b. 3 sets w/ 1 min rest
2 min Rope-Jump
20 Penguin Steps
10 T2B
 Mehr


05.05.2014

HARDSTYLE KETTLEBELL
a. 10 minutes practice:
Alternating KB Get-Ups
b. For time 10-9-8-7-6-5-4-3-2-1
KB Swings
KB Front-Squats (each side)
KB Press (each side)
 Mehr


<br>ACHTUNG<br>

30.04.2014
ACHTUNG

CAPOEIRA
beginnt heute schon um 18:00!
 Mehr


29.04.2014

In Teams of 2 you do:
Row 2000m
100 Thrusters
40 Pull-Ups
for time
 Mehr


28.04.2014

HARDSTYLE KETTLEBELL
a. 10 minutes practice:
5 KB Halos - 5 Wall-Squats - 5 Pumps
b. 10 minutes practice:
5 min. KB Get-Ups - 5 min. KB SDHP/Rope Jumps
c. 6 sets w/ 10-8-6-4-2-1 reps:
KB Clean & Jerks (each side)
Pull-Up Mehr


25.04.2014

For time:
5 Burpees
5 Handstand Push-Ups
Run 400m
 Mehr


24.04.2014

HIGH INTENSITY INTERVALS
5 sets w/ 3 minutes active rest:
Sprint 40m - 20 KB Swings
 Mehr


22.04.2014

High Intensity Intervals
5 sets w/ no rest:
30 sec. work, 30 sec. rest
erg. Row
TRX Push-Ups
Sit-Ups
Jumping Squats
Handstand
 Mehr


17.04.2014

"Enter the Clean"

For time:
10-8-6-4-2-1
Cleans
Pul-Ups
 Mehr


15.04.2014

10 sets w/ 60 seconds rest:
15 sec. work - 15 sec. for changing exercises
Burpees
Pull-Ups
Wall-Balls
Sit-Ups
Walking Lunges
 Mehr


14.04.2014

For 12 minutes change side or direction of your Kettlebell each minute: Swings - Figure 8
1 Hand Swings - Reverse Lunges
Figure 8 - Flip Cleans
Sling Shots - Get-Ups
 Mehr


11.04.2014

For time:
Run 400m - 20 KB Swings
Run 400m - 20 KB Power Cleans
Run 400m - 20 KB Reverse Lunges
Run 400m - 20 KB Snatches
 Mehr


10.04.2014

20 minutes Lap-Race:
Run 500m
Then 3 Laps of:
5 Pull-Ups
10 Push-Ups
15 Squats
 Mehr


08.04.2014

In teams of two perform 8 intervals of 2 minutes of "rowing". During the first rest period, perform max reps of 40kg thrusters; the second rest period, 40kg cleans; the third rest period, 40kg power snatches an the last period, 40kg reverse lunges.
 Mehr


07.04.2014

Enter the Get-Up
Enter the Swing
 Mehr


04.04.2014

Do 5 sets for time of:
Run 500m
10 KB Clean & Press (5 each side)
10 Pull-Ups
 Mehr


03.04.2014

Clean & Jerk
 Mehr


31.03.2014

For 20 minutes change side or direction of your Kettlebell each minute:
Sling Shots - Halos
Figure 8 - Get - Ups
1 Hand Swings - Get - Ups
Reverse Lunges - Clean & Press
1 minute Rest - Snatch
 Mehr


28.03.2014

Do 5 Laps for time:
Run 500m
20 KB-Swings
10 Pull-Ups
 Mehr


27.03.2014

Tabata this
Wall-Balls
SDHP
Box-Jumps
Push-Press
Burpees
Rest 1 minute between sets
 Mehr


25.03.2014

Tabata this:
Handstand - Pistols
Rest 2 minutes
Wall-Balls - Knees2Elbows
 Mehr


24.03.2014

Enter the Get-Up!
Enter the Press!
 Mehr


21.02.2014

Set C2 for 3 intervals of 2 minutes of "rowing" and 2 minutes of "rest." During the first rest period, perform max reps of 40kg thrusters; the second rest period, 40kg power snatches; the third rest period, 40kg cleans.
 Mehr


20.02.2014

Do 10 reps w/ no rest
30 sec. KB Swings
30 sec. Squat Thrusts
60 sec. Rope Jumps
 Mehr


18.02.2014

Tabata this:
Power Sprints
Wild Ropes
Pull-Ups
K2E
Thrusters
 Mehr


17.02.2014

a. practice Clean & Press

b. 5 sets w/ 10-8-6-4-2 reps
Push-Ups
KB Snatch
Pull-Ups
 Mehr


14.02.2014

Work to your max height Box-Jump:

For time do 20-15-10:
Deadlift - Box-Jumps
 Mehr


13.02.2014

Tabata this:
Power Sprints
Wild Ropes
Pull-Ups
K2E
Thrusters
 Mehr


11.02.2014

4 reps w/ 30 sec. rest:
30 sec. Jumping Lunges
30 sec. KB Swings
30 sec. K2E
30 sec. Erg. Row
30 sec. Push-Ups
 Mehr


10.02.2014

Enter the Get-Up
Enter the Press
 Mehr


07.02.2014

Do 5 laps for time:
Run 500m
20 Pull-Ups - 30 Push-Ups - 40 Squats
 Mehr


06.02.2014

5 reps w/ 60 sec. rest:
Row (60 sec. bursts)
10 reps w/ 60 sec. rest:
Rope-Jump 60 sec.
 Mehr


04.02.2014

5 reps w/ 60 sec. rest:
row (60 sec. bursts)
5 reps w/ 2 min. rest:
run 500m
 Mehr


03.02.2014

3 sets w/ 3 minutes rest:
10 Swings - 10 Clean & Press
10 Front Squats - 10 Snatches
1 Get-Up left - 1 Get-Up right
 Mehr


30.01.2014

5 laps w/ no rest:
20 Wall-Balls
10 KB Clean & Press (5 each side)
Run 500m
 Mehr


28.01.2014

5 Laps w/ no rest:
Run 500m
20 KB Swings
10 Pull-Ups
 Mehr


27.01.2014

"Fight gone bad"
 Mehr


24.01.2014

"Fight gone bad"
 Mehr


20.01.2014

a. 10 minutes practice:
6 Dislocates - 6 Beast Kickthroughs - 6 Jefferson Curls
b. 5 sets w/ 5-5-5-5-5 reps:
Front Squats
c. 5 ladders w/ 1-2-3 reps:
Rotation into Low Bridge
T2B
 Mehr


17.01.2014

a. 10 minutes practice:
4 one leg KB Deadlifts - 4 KB Halos - 4 rotated Pumps
b. 12 minutes practice:
KB Swings - Rope Jumps
c. 5 ladders w/ 1-2-3 reps:
Pull-Ups - one leg Press2Bridge
 Mehr


16.01.2014

a. 10 minutes practice:
5 min. KB Get-Ups - 5 min. KB Squat flip Clean
b. 5 sets w/ 5-5-5-5-5 reps:
Sumo Deadlift
c. 5 sets w/ 10 seconds:
90-90 Iso Chin-Up Hang - Wall-Line Handstand
 Mehr


14.01.2014

a. 10 minutes practice:
6 Dislocates - 6 Beast Kickthroughs - 6 Jefferson Curls
b. 5 sets w/ 5-5-5-5-4 reps:
Front Squats
c. 5 ladders w/ 1-2-3 reps:
Rotation into Low Bridge
T2B
 Mehr


13.01.2014

a. 10 minutes practice:
4 one leg KB Deadlifts - 4 KB Halos - 4 rotated Pumps
b. 12 minutes practice:
KB Swings - Rope Jumps
c. 5 ladders w/ 1-2-3 reps:
Pull-Ups - one leg Press2Bridge
 Mehr


10.01.2014

a. 10 minutes practice:
5 min. KB Get-Ups - 5 min. KB Squat flip Clean
b. 5 sets w/ 5-5-5-5-4 reps:
Sumo Deadlift
c. 4 sets w/ 10 seconds:
90-90 Iso Chin-Up Hang - Wall-Line Handstand
 Mehr


09.01.2014

a. 10 minutes practice:
6 Dislocates - 6 Beast Kickthroughs - 6 Jefferson Curls
b. 5 sets w/ 5-5-5-4-4 reps:
Front Squats
c. 4 ladders w/ 1-2-3 reps:
Rotation into Low Bridge
T2B
 Mehr


07.01.2014

a. 10 minutes practice:
4 one leg KB Deadlifts - 4 KB Halos - 4 rotated Pumps
b. 12 minutes practice:
KB Swings - Rope Jumps
c. 4 ladders w/ 1-2-3 reps:
Pull-Ups - one leg Press2Bridge
 Mehr


03.01.2014

a. 10 minutes practice:
5 min. KB Get-Ups - 5 min. KB Squat flip Clean
b. 5 sets w/ 5-5-5-4-4 reps:
Sumo Deadlift
c. 4 sets w/ 10 seconds:
90-90 Iso Chin-Up Hang - Wall-Line Handstand
 Mehr


02.01.2014

a. 10 minutes practice:
6 Dislocates - 6 Beast Kickthroughs - 6 Jefferson Curls
b. 5 sets w/ 5-5-4-4-4 reps:
Front Squats
c. 4 ladders w/ 1-2-3 reps:
Rotation into Low Bridge
T2B
 Mehr


01.01.2014

Prost Neujahr!
 Mehr


27.12.2013

a. 10 minutes practice:
5 Wall-Squats - 5 KB Halos - 5 Pumps
b. In teams of 2 do 5 sets for time:
Row 500m while buddy is Rope-Jumping
5 Handstands
 Mehr


20.12.2013

a. 10 minutes practice:
4 one leg KB Deadlifts - 4 KB Halos - 4 rotated Pumps
b. 12 minutes practice:
KB Swings - Rope Jumps
c. 3 ladders w/ 1-2-3 reps:
Pull-Ups - one leg Press2Bridge
 Mehr


19.12.2013

a. 10 minutes practice:
5 min. KB Get-Ups - 5 min. KB Squat flip Clean
b. 5 sets w/ 5-5-4-4-4 reps:
Sumo Deadlift
c. 3 sets w/ 10 seconds:
90-90 Iso Chin-Up Hang - Wall-Line Handstand
 Mehr


17.12.2013

a. 10 minutes practice:
6 Dislocates - 6 Beast Kickthroughs - 6 Jefferson Curls
b. 5 sets w/ 5-5-4-4-3 reps:
Front Squats
c. 3 ladders w/ 1-2-3 reps:
Rotation into Low Bridge
T2B
 Mehr


16.12.2013

a. 10 minutes practice:
4 one leg KB Deadlifts - 4 KB Halos - 4 rotated Pumps
b. 12 minutes practice:
KB Swings - Rope Jumps
c. 3 ladders w/ 1-2-3 reps:
Pull-Ups - one leg Press2Bridge
 Mehr


13.12.2013

a. 10 minutes practice:
5 min. KB Get-Ups - 5 min. KB Squat flip Clean
b. 5 sets w/ 5-5-4-4-3 reps:
Sumo Deadlift
c. 3 sets w/ 10 seconds:
90-90 Iso Chin-Up Hang - Wall-Line Handstand
 Mehr


12.12.2013

a. 10 minutes practice:
6 Dislocates - 6 Beast Kickthroughs - 6 Jefferson Curls
b. 5 sets w/ 5-5-4-3-3 reps:
Front Squats
c. 3 ladders w/ 1-2-3 reps:
Rotation into Low Bridge
T2B
 Mehr


10.12.2013

a. 10 minutes practice:
4 one leg KB Deadlifts - 4 KB Halos - 4 rotated Pumps
b. 12 minutes practice:
KB Swings - Rope Jumps
c. 3 ladders w/ 1-2-3 reps:
Pull-Ups - one leg Press2Bridge
 Mehr


09.12.2013

a. 10 minutes practice:
5 min. KB Get-Ups - 5 min. KB Squat flip Clean
b. 5 sets w/ 5-5-4-3-3 reps:
Sumo Deadlift
c. 3 sets w/ 10 seconds:
90-90 Iso Chin-Up Hang - Wall-Line Handstand
 Mehr


06.12.2013

3 sets w/ 60 seconds rest:
60 sec. Wild Ropes
60 sec. Box Jumps
60 sec. double KB Presses
60 sec. KB SDHP
60 sec. erg Row
 Mehr


05.12.2013

Kettlebell Workshop
 Mehr


03.12.2013

5 sets w/ no rest:
Row 500m/350m (PACE: 02:00/500m)
Rope Jump 02:00 minutes
 Mehr


02.12.2013

10 Intervals for time:
Row 500m/350m
Rest 02:00 minutes
 Mehr


29.11.2013

Tabata this:
Jumping Squats
Push-Ups
Kettlebell Swings
Pull-Ups
erg Row
Rest 01:00 minute
 Mehr


28.11.2013

5 Intervals for time of:
Row 1000m/750m
Rest 04:00 minutes
 Mehr


26.11.2013

a. 10 minutes practice:
5 Dislocates - 20m Beast Crawl - 5 Jefferson Curls
b. 5 sets w/ 5-5-5-5-5 reps:
Double KB Front Squats
c. 3 ladders w/ 1-2-3-4 reps:
Handstands - Chin-Ups
 Mehr


25.11.2013

a. 10 minutes practice:
5 Wall Squats - 5 KB Halos - 5 Pumps
b. 12 minutes practice:
KB Swings - Rope Jumps
c. 5 ladders w/ 1-2-3-4 reps:
Press2Bridge - T2B
 Mehr


22.11.2013

a. 10 minutes practice:
5 Dislocates - 20m Beast Crawl - 5 Jefferson Curls
b. 5 sets w/ 5-5-5-5-4 reps:
Double KB Front Squats
c. 5 ladders w/ 1-2-3 reps:
Handstands - Chin-Ups
 Mehr


21.11.2013

a. 10 minutes practice:
5 Wall Squats - 5 KB Halos - 5 Pumps
b. 12 minutes practice:
KB Swings - Rope Jumps
c. 5 ladders w/ 1-2-3-4 reps:
Press2Bridge - T2B
 Mehr


19.11.2013

a. 5 minutes practice:
KB Get-Ups
b. 5 sets w/ 5-5-5-5-5 reps:
Deadlifts
c. 4 ladders w/ 1-2-3-4 reps:
Pistols - Pull-Ups
 Mehr


18.11.2013

a. 10 minutes practice:
5 Dislocates - 20m Beast Crawl - 5 Jefferson Curls
b. 5 sets w/ 5-5-5-4-4 reps:
Double KB Front Squats
c. 5 ladders w/ 1-2-3 reps:
Handstands - Chin-Ups
 Mehr


15.11.2013

a. 10 minutes practice:
5 Wall Squats - 5 KB Halos - 5 Pumps
b. 12 minutes practice:
KB Swings - Rope Jumps
c. 4 ladders w/ 1-2-3-4 reps:
Press2Bridge - T2B
 Mehr


14.11.2013

a. 5 minutes practice:
KB Get-Ups
b. 5 sets w/ 5-5-5-5-4 reps:
Deadlifts
c. 4 ladders w/ 1-2-3-4 reps:
Pistols - Pull-Ups
 Mehr


12.11.2013

a. 10 minutes practice:
5 Dislocates - 20m Beast Crawl - 5 Jefferson Curls
b. 5 sets w/ 5-5-5-4-3 reps:
Double KB Front Squats
c. 4 ladders w/ 1-2-3 reps:
Handstands - Chin-Ups
 Mehr


11.11.2013

a. 10 minutes practice:
5 Wall Squats - 5 KB Halos - 5 Pumps
b. 12 minutes practice:
KB Swings - Rope Jumps
c. 4 ladders w/ 1-2-3-4 reps:
Press2Bridge - T2B
 Mehr


08.11.2013

a. 5 minutes practice:
KB Get-Ups
b. 5 sets w/ 5-5-5-4-4 reps:
Deadlifts
c. 3 ladders w/ 1-2-3-4 reps:
Pistols - Pull-Ups
 Mehr


07.11.2013

a. 10 minutes practice:
5 Dislocates - 20m Beast Crawl - 5 Jefferson
Curls
b. 5 sets w/ 5-5-4-4-3 reps:
Double KB Front Squats
c. 4 ladders w/ 1-2-3 reps:
Handstands - Chin-Ups
 Mehr


05.11.2013

a. 10 minutes practice:
5 Wall Squats - 5 KB Halos - 5 Pumps
b. 12 minutes practice:
KB Swings - Rope Jumps
c. 3 ladders w/ 1-2-3-4 reps:
Press2Bridge - T2B
 Mehr


04.11.2013

a. 5 minutes practice:
KB Get-Ups
b. 5 sets w/ 5-5-5-4-3 reps:
Deadlifts
c. 3 ladders w/ 1-2-3-4 reps:
Pistols - Pull-Ups
 Mehr


31.10.2013

a. 10 minutes practice:
5 Dislocates - 20m Beast Crawl - 5 Jefferson Curls
b. 5 sets w/ 5-5-4-3-3 reps:
Double KB Front Squats
c. 3 ladders w/ 1-2-3 reps:
Handstands - Chin-Ups
 Mehr


30.10.2013

Open Gym
Leider findet heute kein Capoeira statt!
 Mehr


29.10.2013

a. 10 minutes practice:
5 Wall Squats - 5 KB Halos - 5 Pumps
b. 12 minutes practice:
KB Swings - Rope Jumps
c. 3 ladders w/ 1-2-3-4 reps:
Press2Bridge - T2B
 Mehr


28.10.2013

a. 5 minutes practice:
KB Get-Ups
b. 5 sets w/ 5-5-4-4-3 reps:
Deadlifts
c. 5 ladders w/ 1-2-3 reps:
Pistols - Pull-Ups
 Mehr


25.10.2013

a. 10 minutes practice:
5 loaded Dislocates - 20m Beast Crawl - 5 Jefferson Curls
b. 5 sets w/ 5-5-4-3-3 reps:
Double KB Front Squats
c. 3 ladders w/ 1-2-3 reps:
Handstand - Chin-Ups
 Mehr


24.10.2013

a. 10 minutes practice:
5 Wall Squats - 5 KB Halos - 5 Pumps
b. 12 minutes practice:
KB Swings - Rope Jump
c. 5 ladders w/ 1-2-3 reps:
Press2Bridge - T2B
 Mehr


22.10.2013

a. 5 minutes practice:
KB Get-Ups
b. 5 sets w/ 5-5-4-3-3 reps:
Deadlifts
c. 5 ladders w/ 1-2-3 reps:
Pistols - Pull-Ups
 Mehr


21.10.2013

a. 10 minutes practice:
5 Wall Squats - 5 KB Halos - 5 Pumps
b. 12 minutes practice:
KB Swings - Rope Jumps
c. 5 ladders w/ 1-2-3 reps:
Press2Bridge - T2B
 Mehr


18.10.2013

a. 5 minutes practice:
KB Get-Ups
b. 3 ladders w/ 1-2-3 reps:
Deadlifts - Dips
c. 4 ladders w/ 1-2-3 reps:
Pistols - Pull-Ups
 Mehr


17.10.2013

a. 10 minutes practice:
5 Wall Squats - 5 KB Halos - 5 Pumps
b. 12 minutes practice:
KB Swings - Rope Jumps
c. 4 ladders w/ 1-2-3 reps:
Press2Bridge - T2B
 Mehr


15.10.2013

a. 5 minutes practice:
KB Get-Ups
b. 3 ladders w/ 1-2-3 reps:
Deadlifts - Dips
c. 4 ladders w/ 1-2-3 reps:
Pistols - Pull-Ups
 Mehr


14.10.2013

a. 10 minutes practice:
5 Wall Squats - 5 KB Halos - 5 Pumps
b. 12 minutes practice:
KB Swings - Rope Jump
c. 4 sets w/ 1-2-3 reps:
Press2Bridge - T2B
 Mehr


11.10.2013

a. 10 minutes practice:
5 Wall Squats - 5 KB Halos - 5 Pumps
b. 5 minutes practice:
KB Get-Ups
c. 3 ladders w/ 1-2-3 reps:
Pistols - Pull-Ups
 Mehr


10.10.2013

a. 10 minutes work:
5 Wall Squats - 5 KB Halos - 5 Pumps
b. 12 minutes work:
KB Swings - Rope Jump
c. 3 sets w/ 5 reps:
Press2Bridge - T2B
 Mehr


08.10.2013

a. 5 sets w/ 2 reps:
Front Squat - KB TGU
b. 3 sets w/ 3 reps:
Bent Row - explosive Pull-Up
c. Death by 10m-Sprint
 Mehr


07.10.2013

a. 3 sets w/ 3-2-1 reps in each set:
Deadlift - Handstand
b. 4 sets w/ 5 reps:
T2B - KB Push-Press
 Mehr


05.10.2013

Escrima
MES/Tonfa Workshop
 Mehr


04.10.2013

a. 5 sets w/ 5 reps:
Press2Bridge - Jefferson Curls
b. 5 sets w/ 5 explosive reps:
Dips - Pull-Ups
c. 3 sets for time:
Run 500m - 20 1-arm KB-Swings
 Mehr


01.10.2013

2013 CrossFit Games Open Workout 13.4:
7 minute AMRAP of:
3 Clean and Jerk
3 Toes-to-bar
6 Clean and Jerk
6 Toes-to-bar
...
 Mehr


30.09.2013

a. 5 sets w/ 2 minutes rest:
2/side KB TGU - Beast Crawl 40m
b. 5 sets w/ no rest:
20 KB Swings
10 KB Walking Lunges
5 Wall Squats
 Mehr


26.09.2013

a. 5 sets w/ 5 reps:
Deadlift
b. 3 sets w/ 3 minutes Caps:
7 Box-Jumps
7 K2E
7 Wall-Balls
 Mehr


24.09.2013

a. 3 sets w/ 10 reps:
Loaded Dislocate - Press2Bridge - Jefferson Curl
b. 4 sets w/ 8 reps:
Front Squat - Bent Row
c. 3 sets w/ 3 minute Caps:
8 heavy KB-Swings
8 Burpees
8 Chin-Ups
 Mehr


20.09.2013

a. 3 sets w/ 2 minutes rest:
8 Power Snatches - 2 minutes Rope-Jump:
b. 3 sets w/ 2 minutes rest:
8 Power Cleans - 20 Burpees
c. 5 sets for time:
5 Pull-Ups
5 Dips
5 T2B
5 Pistols
 Mehr


19.09.2013

a. 3 sets w/ 6 reps:
Deadlift - Shoulderpress
b. 3 sets w/ 4 minutes rest:
Row 1000m
30 sec. Forearm Plank
 Mehr


17.09.2013

a. 3 sets w/ 8 reps:
Front Squat - Bent Row
b. For time:
Run 500m - 21 SDHP
Run 500m - 18 SDHP
Run 500m - 15 SDHP
Run 500m - 12 SDHP
Run 500m - 9 SDHP
 Mehr


12.09.2013

a. 3 sets w/ 2 minutes rest:
10 loaded beast kick-throughs
5 Pull-Ups
b. 4 sets w/ 3 minutes rest:
5 Front Squats
7 KB Manmakers
9 T2B
 Mehr


10.09.2013

18 minutes Lap-Race:
5 Cleans
7 Box-Jumps
90 Single Unders
 Mehr


09.09.2013

a. 5 sets w/ 5 reps:
Ring Push-Ups - Ring Pull-Ups
b. 5 sets w/ no rest:
20 Wall-Balls - 10 K2E
 Mehr


06.09.2013

5 Laps for time of:
5 Handstand Push-Ups
7 double KB Front Squats
9 double KB Swings
Run 400m
 Mehr


05.09.2013

10 intervals w/ 2 minutes rest:
Row 500m/350m
 Mehr


03.09.2013

a. 5 sets w/ 60 seconds rest:
10 Renegade Rows - 20 Floor Presses
b. 5 sets w/ 3 minutes rest:
10 KB TGU - 10 Pull-Ups - Row 500m
 Mehr


02.09.2013

a. 3 sets w/ 3 minutes rest:
12 KB Power Cleans - Rope Jump 2 minutes
b. 3 sets w/ 2 minutes rest:
10 KB Front Squats - Row 500m
c. 5 sets for time of:
10 K2E - 10sec Forearm Plank
 Mehr


30.08.2013

4 sets w/ 3 minutes rest:
4 Clean & Jerks
16 KB-Swings
400m Run
 Mehr


29.08.2013

a. 3 sets w/ 20-15-10 reps w/ 3 minutes rest:
KB Thrusters - Pull-Ups
b. 4 sets w/ 3 minutes rest:
6 Deadlifts - Run 500m
 Mehr


27.08.2013

a. 3 sets w/ 3 minutes rest:
6 KB Manmaker - Bike 2 minutes
b. 3 sets w/ 3 minutes rest:
20 SDHP - Rope Jump 2 minutes
c. 7 minutes Lap-Race:
5 Pull-Ups - 10 Push-Ups - 15 Squats
 Mehr


26.08.2013

a. 3 sets w/ 3 minutes rest:
8 KB TGU - Bear Crawl 40m
b. 4 sets w/ 3 minutes rest:
12 KB Power Snatches - Run/Row 500m
 Mehr


23.08.2013

"300"
For time:
25 Burpees
50 KB-Swings
50 Walking Lunges
50 Push-Ups
50 Sit-Ups
50 KB-Thrusters
25 Burpees
 Mehr


22.08.2013

a. 5 sets w/ 60 seconds rest:
10 Renegade Rows - 10 Floor Presses
b. 5 sets for time of:
Run 500m - 20 KB-Swings - 10 Pull-Ups
 Mehr


20.08.2013

5 sets w/ 4 minutes rest:
Row 1000m
 Mehr


19.08.2013

a. 3 sets w/ 3 minutes rest:
30s KB Clean & Press RT - 30s KB Clean & Press LT
10 Pull-Ups
b. 3 sets w/ 3 minutes rest:
60s KB Swing - 10 Burpees
c. 5 minutes Lap-Race:
10 KB Squats
10 KB Lunges
 Mehr


16.08.2013

a. 3 sets w/ 3 minutes rest:
6 KB TGU - Bear Crawl 50m
b. 4 sets w/ 3 minutes rest:
8 KB Power Snatches - Run 400m
 Mehr


13.08.2013

a. 3 sets w/ 2 minutes rest:
5 KB Manmaker - Bike 2 minutes
b. 3 sets w/ 2 minutes rest
10 Sumo Deadlifts - Run 500m
c. 7 minutes Lap-Race:
5 Pull-Ups - 10 Push-Ups - 15 Squats
 Mehr


12.08.2013

a. 3 sets w/ 2 minutes rest:
8 Power Snatches - Rope Jump 2 minutes
b. 3 sets w/ 2 minutes rest:
10 KB Front Squats - Run 500m
c. 5 sets for time of:
10 K2E - 10sec Forearm Plank
 Mehr


09.08.2013

a. 5 sets w/ 2 minutes rest:
2 Deadlifts - 2 Hang Cleans - 2 Front Squats - 2 Push Presses
b. 5 sets for time of:
10 Sumo Deadlifts - Run 400m
 Mehr


08.08.2013

a. 3 sets w/ 3 minutes rest:
6 Benchpresses - 6 TRX-Rows
b. 3 sets for time of:
Run 500m - 20 KB-Swings - 12 Pull-Ups
c. TABATA:
SDHP - K2E
 Mehr


06.08.2013

a. 3 sets w/ 2 minutes rest:
10 Thrusters - Row 2 minutes
b. 3 sets for time of:
8 Power Cleans - Rope Jump 2 minutes
c. 3 sets w/ 15-12-9 for time of:
Wall-Balls
Burpees
 Mehr


05.08.2013

a. 3 sets w/ 2 minutes rest:
10 Deadlifts - Bike 2 minutes @ 110rpm
b. 3 sets w/ 2 minutes rest:
8 Overhead Squats - Row 2 minutes
c. 3 sets for time w/ 10-10-10:
Pull-Ups - K2E - Back Extensions
 Mehr


02.08.2013

a. 3 sets w/ 2 minutes rest:
12 Snatch Deadlifts - 50m Sprint - 50m Bear Crawl
b. 3 sets for time of:
10 Snatches - 400m Run
c. 7 minutes Lap-Race:
5 Burpees - 7 T2B - 9 Sit-Ups
 Mehr


01.08.2013

a. 5 sets w/ 6 reps of:
Front Squat - Pull-Ups
b. 3 sets w/ 25-20-15 reps for time of:
Double-Unders - KB-Swings
c. 3 sets for time of:
20 Walking Lunges - 10 K2E
 Mehr


30.07.2013

a. 5 sets w/ 6 reps of:
Deadlift - Shoulderpress
b. 3 sets for time of:
12 OHS - Run 500m
c. 10-9-8-7-6-5-4-3-2-1
Box-Jumps - clapping Push-Ups
 Mehr


29.07.2013

a. 4 sets w/ 6 reps:
Front Squat - Pull-Ups
b. 3 sets for time of:
8 Power Cleans - Row 500m
c. 3 sets w/ 20-15-10 reps for time of:
T2B - Burpees
 Mehr


26.07.2013

For time:
Run 800m
20-20-20-20
Squats - Push-Ups - KB-Swings
Run 800m
 Mehr


25.07.2013

a. 4 sets w/ 6 reps:
Deadlift - Shoulderpress
b. 3 sets for time of:
10 Hang Power Snatches - 200 Single-Unders
c. 7 minutes Lap-Race:
5 Push-Ups - 10 Squats - 15 Sit-Ups
 Mehr


23.07.2013

a. 3 sets w/ 6 reps:
Front Squat - Pull-Ups
b. 3 sets for time of:
20 KB-Swings - Row 500m
c. 5 sets of:
5 Wall Squats - 10 OH Lunges
 Mehr


22.07.2013

a. 3 sets w/ 6 reps:
Deadlift - Shoulderpress
b. 3 sets for time of:
25 Wall-Balls - Run 500m
c. 5 sets of:
10 K2E - 10sec Forearm Plank
 Mehr


19.07.2013

4 sets for time of:
400m Sprint
Rest 4 minutes
 Mehr


18.07.2013

a. 5 sets w/ 8 reps of:
Front Squat - Pull-Ups
b. 3 sets w/ 25-20-15 reps for time of:
Double-Unders - KB-Swings
c. 3 sets for time of:
20 Walking Lunges - 10 K2E
 Mehr


16.07.2013

a. 5 sets w/ 8 reps of:
Deadlift - Shoulderpress
b. 3 sets for time of:
12 OHS - Run 500m
c. 10-9-8-7-6-5-4-3-2-1
Box-Jumps - clapping Push-Ups
 Mehr


15.07.2013

a. 4 sets w/ 8 reps:
Front Squat - Pull-Ups
b. 3 sets for time of:
8 Power Cleans - Row 500m
c. 3 sets w/ 20-15-10 reps for time of:
T2B - Burpees
 Mehr


12.07.2013

a. 3 sets for time of:
16 KB-Swings (American Style)
50m Sprint - 50m Bear Crawl
b. 4 sets for time of:
12 left-arm KB Thrusters - 200m Run
8 Burpees
200m Run - 12 right-arm KB Thrusters
 Mehr


11.07.2013

a. 4 sets w/ 8 reps:
Deadlift - Shoulderpress
b. 3 sets for time of:
10 Hang Power Snatches - 200 Single-Unders
c. 7 minutes Lap-Race:
5 Push-Ups - 10 Squats - 15 Sit-Ups
 Mehr


09.07.2013

a. 3 sets w/ 8 reps:
Front Squat - Pull-Ups
b. 3 sets for time of:
20 KB-Swings - Row 500m
c. 5 sets of:
5 Wall Squats - 10 OH Lunges
 Mehr


08.07.2013

a. 3 sets w/ 8 reps of:
Deadlift - Shoulderpress
b. 3 sets for time of:
25 Wall-Balls - Run 500m
c. 5 sets of:
10 K2E - 10sec Forearm Plank
 Mehr


05.07.2013

a. 3 sets w/:
4 Power Snatches - 50m Sprint - Rest 60sec.
b. 5 sets w/:
8 Overhead Squats - 400m Run
 Mehr


04.07.2013

a. 5 sets w/ 10 reps of:
Front Squat - Pull-Ups
b. 3 sets w/ 25-20-15 reps for time of:
Double-Unders - KB-Swings
c. 3 sets for time of:
20 Walking Lunges - 10 K2E
 Mehr


02.07.2013

a. 5 sets w/ 10 reps of:
Deadlift - Shoulderpress
b. 3 sets for time of:
12 OHS - Run 500m
c. 10-9-8-7-6-5-4-3-2-1
Box-Jumps - clapping Push-Ups
 Mehr


01.07.2013

a. 4 sets w/ 10 reps:
Front Squat - Pull-Ups
b. 3 sets for time of:
10 Power Cleans - Row 500m
c. 3 sets w/ 20-15-10 reps for time of:
T2B - Burpees
 Mehr


28.06.2013

a. 4 sets of:
8 KB Clean & Jerks - 12 Burpees - Rest 60 sec.
b. 3 sets for time of:
20 KB SDHP - Run 400m
c. Death by 10m-Sprints
 Mehr


27.06.2013

a. 4 sets w/ 10 reps:
Deadlift - Shoulderpress
b. 3 sets for time of:
10 Hang Power Snatches - 200 Single-Unders
c. 7 minutes Lap-Race:
5 Push-Ups - 10 Squats - 15 Sit-Ups
 Mehr


25.06.2013

a. 3 sets w/ 10 reps:
Front Squat - Pull-Ups
b. 3 sets for time of:
20 KB-Swings - Row 500m
c. 5 sets of:
5 Wall Squats - 10 OH Lunges
 Mehr


24.06.2013

a. 3 sets w/ 10 reps:
Deadlift - Shoulderpress
b. 3 sets for time of:
25 Wall-Balls - Run 500m
c. 5 sets of:
10 K2E - 10sec Forearm Plank
 Mehr


21.06.2013

a. 3 Sets of:
3 Power Cleans - 3 Front Squats - 3 Push-Presses
100m Bear-Crawl
b. 3 Sets for time of:
8 Overhead Squats - Run 400m
c. Tabata:
Burpees - Squats
 Mehr


20.06.2013

a. 5 Sets of:
5 Benchpresses - max hold ring L-Sit

b. 5 Sets for time of:
8 Deadlifts - 200 Single Unders
 Mehr


18.06.2013

a. 3 Sets of:
12 KB SDHP - 40m Shuttle Sprint - Rest 60sec.
b. Do 3 Sets for time of:
20 Walking Lunges
15 Burpees
10 K2E
5 KB-Manmaker
 Mehr


17.06.2013

a. 4 Sets of:
8 Deadlifts - 12 Push-Ups
b. For time do 4 Sets of:
Run 500m - 20 KB-Swings - 10 Pull-Ups
 Mehr


15.06.2013

Escrima & Capoeira
 Mehr


14.06.2013

a. 3 Sets of:
5 HSPU - 10 KB-TGU - Rest 60sec.
b. In teams of 3 do 9 Sets of:
20 Wall-Balls - 50m Shuttle Sprint
c. In teams of 3 run 1200m with KB and medballs
 Mehr


13.06.2013

a. 3 Sets of:
2 Clean & Jerks - 20 KB-Swings - Rest 60sec.
b. In teams of 2 do 3 Sets of:
Run 500m - hold KB in front rack-position
c. Tabata:
Push-Ups - Squats
 Mehr


11.06.2013

a. 3 Sets of:
4 Hang Snatches - 8 Box-Jumps - Rest 60sec
b. For time do 3 Sets of:
6 Sumo Deadlifts - 120 Single Unders
c. For time do 12-10-8 reps of:
Thrusters - Pull-Ups
 Mehr


10.06.2013

a. 3 Sets of:
6 Power Cleans - 9 Burpees - Rest 60sec.
b. For time do 3 Sets of:
8 Overhead Squats - Run 500m
c. 7 minutes Lap-Race:
20 KB-Swings - 10 K2E
 Mehr


07.06.2013

a. 3 Sets of:
6 Power Snatches - 50m Sprint - Rest 60sec

b. 3 Sets of:
8 Front Squats - 400m Run

c. 4 Sets of:
8 Push-Presses - 8 Walking Lunges - 8 Burpees
 Mehr


06.06.2013

a. 4 Sets of:
10 Back Squats
7 Dips

b. For time do 50-40-30-20-10 reps of:
Double Unders
Sit-Ups
 Mehr


04.06.2013

a. 4 Sets of:
4 Hang Power Cleans
10 Push-Presses

b. 7 Minutes Lap-Race:
7 Pull-Ups
14 KB SDHP
 Mehr


03.06.2013

a. 4 Sets of:
10 Deadlifts
15 Push-Ups

b. Do 4 Laps for time of:
20 KB-Swings
20 Mountain Climber
 Mehr


31.05.2013

In teams of 2 do:
Row 1000m - 42 Thrusters
Row 1000m - 36 Thrusters
Row 1000m - 30 Thrusters
Row 1000m - 24 Thrusters
Row 1000m - 18 Thrusters
 Mehr


28.05.2013

a. 5 Sets of:
3 Benchpress (70-90%1RM)
7 Pull-Ups

7 Minutes Lap-Race:
10 Hang Split Cleans
20 Sit-Ups
 Mehr


27.05.2013

"FIGHT GONE BAD"
 Mehr


24.05.2013

For time:
40 KB-Swings
Run 400m with Kettlebell
40 Burpees on plate
Run 400m with plate
40 Wall-Balls
Run 400m with medball
 Mehr


23.05.2013

a. 3-3-3-3-3
Deadlift (70-90%1RM)

b. 20-18-16-14-12-10
Wall-Balls
K2E
 Mehr


21.05.2013

a. 5-5-5-5-5
Push-Press

b. 20-15-10
Jumping Squats
T2B
 Mehr


16.05.2013

a. 5 Sets of:
5 Front Squats (65-85%1RM)
max Handstand hold/walk

b. 11-9-7-5
Thrusters
Pull-Ups
 Mehr


14.05.2013

a. 5 Sets of:
5 Benchpress (65-85%1RM)
10 Renagade Rows

b. Death by 10m-Sprints
 Mehr


13.05.2013

a. 5-5-5-5-5
Deadlifts

b. 3 x 3 Minutes for repetitions:
1 Minute SDHP
1 Minute Box-Jumps
1 Minute Push-Press
 Mehr


10.05.2013

Do 5 Laps for time of:
Run 400m
12 Overhead Squats
8 Burpees
 Mehr


09.05.2013

For time:
Run 1000m
Row 2000m
Run 1000m
 Mehr


08.05.2013

"BARBARA" over 3 Laps:
Do 3 Laps each for time of:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats
 Mehr


07.05.2013

7 Minutes Lap-Race:
10 Squat Cleans
20 Sit-Ups
 Mehr


06.05.2013

For time do 5 Laps of:
5 Deadlifts
5 Hang Cleans
5 Push-Presses
5 Squats
 Mehr


Today in the Stadium

03.05.2013 Today in the Stadium

60 Jumping Squats - Run 400m
30 Push-Ups - Run 200m
30 Sit-Ups - Run 200m
30 Sit-Ups - Run 200m
30 Push-Ups - Run 200m
60 KB-Swings - Run 400m
 Mehr


02.05.2013

a. 7 x 7
Man-Maker
Tire-Flips

b. For time:
Row 2000m
 Mehr


30.04.2013

a. 3-3-3-3-3
Power Clean

b. 20-15-10
Ring Pull-Ups
Box-Jumps
Dips
 Mehr


29.04.2013

For time:
10-9-8-7-6-5-4-3-2-1
Deadlift
Burpees
KB-Push-Press
 Mehr


26.04.2013

In Teams of 2 do 5 Laps for time of:
Row 1000m/Run 800m
60 Wall-Balls
during Wall-Balls buddy has to hold Handstand-Position
 Mehr


25.04.2013

5-3-3-2-2-2-1
Benchpress
 Mehr


24.04.2013

For time:
Run 1000m
50 Thrusters
30 Pull-Ups
 Mehr


23.04.2013

bike 15km hard and fast Mehr


22.04.2013

15 Minutes "Lap-Race"
5 Cleans
7 Burpees
9 Pull-Ups
 Mehr


19.04.2013

For time:
Run 1000m
25 K2E - 12 OHS
20 K2E - 9 OHS
15 K2E - 6 OHS
Run 1000m
 Mehr


18.04.2013

a. 3-3-3-3-3
Hang Clean

15 Minutes Lap-Race:
9 K2E
7 KB Power Snatches
5 Ring Dips
 Mehr


17.04.2013

"Chipper"
For time do:
50 Squats
40 Sit-Ups
30 Push-Ups
20 KB-Swings
10 Pull-Ups
 Mehr


16.04.2013

a. 5-5-5-5-5
Front Squat

b. 20-15-10
Overhead Squat
T2B
 Mehr


15.04.2013

Do 3 Laps for time of:
Run 500m
10 Burpees
20m Shuttle-Run
10 Pull-Ups
 Mehr


12.04.2013

Run 500m - 21 SDHP
Run 500m - 18 SDHP
Run 500m - 15 SDHP
Run 500m - 12 SDHP
Run 500m - 9 SDHP
 Mehr


11.04.2013

a. 5-5-5-5-5
Power Snatch

b. 20-15-10
Deadlift
Box-Jumps Mehr


10.04.2013

"Tabata" this for 5 Intervals:
Squat
Push-Press
K2E
KB-Swings
Single-Unders
 Mehr


09.04.2013

For time:
Row 1000m
20 1-arm KB Snatches
Row 750m
15 1-arm KB Snatches
Row 500m
10 1-arm KB Snatches
 Mehr


08.04.2013

18 Minutes Lap-Race:
15 Sit-Ups
12 Thrusters
9 Pull-Ups
6 Burpees
 Mehr


05.04.2013

"The Chief"
"Lap-Race" over 3 minutes
3 Power-Cleans
6 Push-Ups
9 Squats

Rest 1 minute
Repeat for a total of 5 rounds
 Mehr


04.04.2013

a. 5-3-3-2-2-2-1
Deadlift

b. 20-15-10
Deadlift (80%1RM)
Handstand Push-Ups
 Mehr


03.04.2013

For time:
10 Burpees
15 Pull-Ups
20 Box-Jumps
Run 500m
20 Box-Jumps
15 Pull-Ups
10 Burpees
 Mehr


02.04.2013

Do 5 Laps for time of:
Row 500m
30 Wall-Balls
15 K2E
 Mehr


01.04.2013

For time:
1000 Burpees Mehr


29.03.2013

For time:
Run 800m
40 Pull-Ups
80 Push-Ups
120 Squats
Run 800m
 Mehr


28.03.2013

CrossFit Games Open Workout 13.4:

7 minute AMRAP of:
3 Clean and jerk
3 Toes-to-bar
6 Clean an jerk
6 Toes-to-bar
...
 Mehr


27.03.2013

17 Minutes Lap-Race:
Row 500m
Max rep Push-Ups
 Mehr


26.03.2013

Row 30 Minutes for distance Mehr


25.03.2013

Do 5 Laps for time of:
5 Sumo Deadlifts
10 K2E
15 Wall Balls
 Mehr


22.03.2013

For time do:
Run 500m - 20 Pull-Ups
Run 500m - 30 Push-Ups
Run 500m - 40 Sit-ups
Run 500m - 50 Squats
 Mehr


21.03.2013

For time do:
Row 500m - 40 Push-Ups
Row 1000m - 30 Push-Ups
Row 2000m - 20 Push-Ups
 Mehr


20.03.2013

For time do:
10-9-8-7-6-5-4-3-2-1
Front Squats
Pull-Ups
every 3 Minutes do 5 Burpees
 Mehr


19.03.2013

a.
Squat 5 x 5 (65-85%1RM)
Press 5 x 5 (65-85%1RM)
b.
20-15-10
Thrusters
Pull-Ups Mehr


18.03.2013

a. 4-4-4-4-4
Split-Jerk

12 Minutes Lap-Race:
9 1arm KB-Swings
6 Walking Lunges
3 KB-Man-Makers
 Mehr


15.03.2013

In Teams of 2 do 5 Laps for time of:
10 Balance Snatches
while Buddy does Wall Sit
and vice versa
Row 500m
while Buddy rests
and vice versa Mehr


14.03.2013

5-3-3-2-2-2-1
Deadlift Mehr


13.03.2013

15 minutes Lap-Race:
12 Sit-Ups
9 KB-Swings
6 Wall-Balls
 Mehr


11.03.2013

Do 3 Laps for high-quality repetitions:
40-30-20sec.
Forearm Plank - 2 Position Push-Up Plank
9-6-3reps
Deck Squats - side2side Squats - Pistols
9-6-3reps
3 Position Ring-Rows
 Mehr


09.03.2013

15 Minutes Lap-Race:
10 Box-Jumps
5 sec Tuck Planche
 Mehr


08.03.2013

Do 5 Laps for time of:
Run 500m
20 KB-Swings
10 Pull-Ups
 Mehr


07.03.2013

5-5-5-5-5
Front Squat

"Bear-Complex"
 Mehr


06.03.2013

5-5-5-5-5
Shoulderpress

Do 3 Laps for time of:
20-15-10
Push-Press
Reverse Lunges
 Mehr


05.03.2013

a. 5-5-5-5-5
Deadlifts

b. Do 10 Laps for time of:
Row 500m
Rest 01:00 Minute Mehr


04.03.2013

5-5-5-5-5
Benchpress

9 Minutes Lap-Race:
5 Pull-Ups
10 Push-Ups
15 Squats Mehr


01.03.2013

For time:
Run 500m - 50/30 Pull-Ups
Run 500m - 50/30 Push-Ups
Run 500m - 50/30 KB-Swings
Run 500m - 50/30 Squats
 Mehr


26.02.2013

Do 5 Laps for time of:
Run 500m
25 KB-Swings
10 reps Benchpress Mehr


25.02.2013

a.
5-5-5-5-5
Deadlift
b.
10-8-6-4-2
Thrusters
Pull-Ups Mehr


21.02.2013

a.
5-3-3-2-2-2
Front Squats
b.
10-10-10
Dips
SDL
K2E Mehr


20.02.2013

Do 3 Laps for time of:
20-15-10
Walking Lunges
KB-Swings
Push-Ups Mehr


19.02.2013

Do 5 Intervals for time of:

Row 1000m
Rest 03:00 Minutes Mehr


18.02.2013

18 minutes Lap-Race:
5 Power-Snaches
7 Burpees
9 T2B Mehr


15.02.2013

Do 5 Laps for time of:
Run 500m
5 Burpee HSPU
10 T2B  Mehr


14.02.2013

3-2-2-1-1-1
Clean

Do 5 Laps for time of:
5 Cleans (70% 1RM)
10 Strict Pull-Ups Mehr


13.02.2013

For time:
10 Burpees
20 Squats
30 Push-Ups
20 Squats
10 Burpees Mehr


12.02.2013

Do 3 Laps for time of:
Row 1000m
30 Wall-Balls
10 K2E Mehr


08.02.2013

Fight gone bad
Wall-Balls
SDHP
Box-Jumps
Push-Presses
Row Mehr


07.02.2013

20 minutes Lap-Race:
15 Squats
10 Push-Ups
5 Pull-Ups Mehr


06.02.2013

21-15-9
Thrusters
Pull-Ups Mehr


05.02.2013

Do 5 Laps for time of:
Run 1000m
21 KB-Swings
12 Pull-Ups Mehr


04.02.2013

Do 5 Laps for time of:
5 Sumo Deadlifts
7 Handstand Push-Ups
9 Toes 2 Bar Mehr


01.02.2013

Tabata this:
Squats
Pull-Ups
Sit-Ups
Push-Ups
KB-Swings
01:00 minute Rest Mehr


31.01.2013

3-3-3-3-3
Clean & Jerk

Go heavy!  Mehr


30.01.2013

15 Minutes Lap-Race:
5 KB-Swings
5 KB Front Squats
5 KB Push-Presses Mehr


28.01.2013

For time do:
a.
Run 500m
10-10-10
T2B
Jumping-Squats
b.
Row 500m
10-10-10
Thrusters
Pull-Ups Mehr


25.01.2013

5 Laps for time of:
5 Snatches
7 Strict Pull-Ups
90 Single Unders  Mehr


23.01.2013

18min Lap-Race:
9 Walking Lunges
6 Push-Presses
3 Burpees Face2Bar Mehr


22.01.2013

15min Lap-Race:
5 Front Squats
5 Ring Dips
5 Chest2Bar Pull-Ups Mehr


21.01.2013

5-3-3-2-2-2-1
Deadlift

3 Laps for time of:
20 KB-Slingshots
10 Burpees Mehr


18.01.2013

Team-Up and do for time:
Row 5000m
100 Toes2Bar Mehr


17.01.2013

17 minutes "Lap Race":
7 Hang Cleans
9 Push-Presses
11 Toes2Bar Mehr


16.01.2013

"Bear Complex" Mehr


15.01.2013

5-5-5-5-5
Back Squat Mehr


14.01.2013

"300"
For time:
25 Pull-Ups
50 KB-Swings
50 Walking Lunges
50 Push-Ups
50 Sit-Ups
50 Wall-Balls
25 Pull-Ups Mehr


11.01.2013

Clean/Push-Up Ladder:
With a continuously running clock do
1 Clean and 1 Push-Up the 1st minute
2 Cleans and 2 Push-Ups the 2nd minute...
continuing as long as you are able. Use as many sets each minute as needed. Mehr


10.01.2013

a. 5-5-5-5-5
Benchpress

b. 20-15-10
K2E
Back Extensions Mehr


09.01.2013

Do 3-5 Laps for time of:
7 Burpees
18 Wall-Balls
Run 500m Mehr


08.01.2013

Do 5 Laps for time of:
Row 1000m
Rest 02:00 minutes Mehr


07.01.2013

Tabata this:
Squats
Pull-Ups
Sit-Ups
Push-Ups
KB-Swings
Rest 01:00 minute Mehr


04.01.2013

Do 2 Laps for time of:
Run 1000m
20 Pull-Ups
20 Alternating KB Reverse Lunges
20 T2B Mehr


03.01.2013

Do 5 Laps for time of:
Run 500m
12 Overhead Squats



 Mehr


02.01.2013

For time:
10 Push-Presses - 2 Deadlifts
8m Standing Long-Jumps - do as many Burpees as Long-Jumps
8 Pushpresses - 4 Deadlifts
8m Standing Long-Jumps - do as many Burpees as Long-Jumps
...
2 Push-Presses - 10 Deadlifts
 Mehr


31.12.2012

Do 3 Laps for time of:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats
Rest 03:00 minutes Mehr


28.12.2012

Lap-Race over 18 minutes:
6 Deadlifts
9 K2E
12 Push-Presses Mehr


27.12.2012

For time:
50 Sit-Ups
50 KB-Swings
50 Sit-Ups
50 Walking Lunges
50 Sit-Ups
50 Burpees
50 Sit-ups Mehr


26.12.2012

3-2-2-1-1-1
Deadlift Mehr


25.12.2012

Lap-Race over 20 minutes:
Row 350m
20 Wall-Balls
10 Toes2Bar Mehr


24.12.2012

For time:
21-15-9
Thrusters
Pull-Ups Mehr


21.12.2012

For time:
50 Pull-Ups
Run 400m
20 Thrusters
Run 800m
20 Thrusters
Run 400m
50 Pull-Ups Mehr


20.12.2012

Do 5 Laps for time of:
Row 350m
10 Snatches  Mehr


19.12.2012

With a continuously running clock do
1 Pull-Up the 1st minute
2 Pull-Ups the 2nd minute
3 Pull-Ups the 3rd minute...
continuing as long as you are able. Use as many sets each minute as needed. Mehr


18.12.2012

For time:
Run 800m
25 T2B
5 Clean & Jerks
25 T2B
Run 800m Mehr


17.12.2012

Do 3 Laps for time of:
20-15-10
Cleans
Pull-Ups  Mehr


13.12.2012

Row 1000m - 21 Thrusters - 15 Pull-Ups
Rest 02:00
Row 750m - 18 Thrusters - 12 Pull-Ups
Rest 02:00
Row 500m - 15 Thrusters - 9 Pull-Ups Mehr


12.12.2012

Do 5 Laps for time of:
20 Double Unders
10 K2E  Mehr


11.12.2012

Overhead Squat 5-5-5-5-5  Mehr


10.12.2012

Tabata this:
Squats
Pull-Ups
Sit-Ups
Push-Ups
KB-Swings
Rest 01:00  Mehr


07.12.2012

Do 5 Laps for time of:
12 SDHP
24 Double Unders  Mehr


06.12.2012

Lap-Race over 20 minutes:
5 Handstand Push-Ups
10 alternating 1 legged Squats
15 Pull-Ups  Mehr


05.12.2012

Lap-Race over 20 minutes:
Run 400m
10 Push-Ups
20 KB-Swings  Mehr


04.12.2012

Do 3 Laps for time of:
20-15-10
Deadlifts
Box Jumps  Mehr


30.11.2012

Team-Battle
For time:
Row 1000m
50 Thrusters
30 Pull-Ups Mehr


29.11.2012

Do 4 Laps for time of:
20 Medball Cleans
20 Walking Lunges
20 1arm alternating KB Snatches
200 Single Unders Mehr


27.11.2012

10-8-6-4-2-1
Deadlift
Benchpress
Clean Mehr


26.11.2012

20 minutes Lap-Race:
Run 500m
Then 3 Laps of:
5 Pull-Ups
10 Push-Ups
15 Squats Mehr


23.11.2012

3-3-3-3-3
Deadlift

work to your max! Mehr


22.11.2012

Back Squat 10-8-6-4 (70-85%1RM)
Shoulder-Press 10-10-8-6 (65-80%1RM)
Pull-Ups 20-15-10
Row 1000m - Rest 3 min
Row 750m - Rest 2 min
Row 500m - Rest 1 min
Row 250m Mehr


20.11.2012

Hang Snatch 5 x 5 (65-85%1RM)
Ring-Dips 10-10-10-8

12-minute-Lap-Race:
10 Thrusters
10 K2E Mehr


19.11.2012

Do 5 Laps for time of:
6 Deadlifts
9 Wall-Balls
120 Single Unders Mehr


17.11.2012

18 minutes Lap Race in Teams of 2:
9 Power-Clean Push-Presses
12 Pull-Ups
every breakdown 5 Burpees for your Teammate Mehr


16.11.2012

For time:
100 Burpees
150 Sit-Ups
200 Squats Mehr


15.11.2012

Hang Clean 5 x 5 (65-85%1RM)
KB-Man-Makers 3 x 10
20-15-10
Box-Jumps
Sit-Ups Mehr


Today in the Gym

13.11.2012 Today in the Gym

Back Squat 10-8-8-6-4 (60-80%1RM)
Shoulderpress 3 x 8 (70%1RM)
Ring Pull-Ups 3 x 8

4 Laps of:
5 Burpees
10 T2B Mehr


Today in the Gym

12.11.2012 Today in the Gym

Power Snatch 5 x 3 (60-80%1RM)
Overhead Squat 3 x 8 (60%1RM)

3 Laps:
15 Sit-Ups
15 KB-Swings Mehr


Today in the Gym

11.11.2012 Today in the Gym

Rest Day Mehr


Today in the Gym

10.11.2012 Today in the Gym

Row 5000m Mehr


Today in the Gym

09.11.2012 Today in the Gym

FIGHT GONE BAD Mehr


Today in the Gym

08.11.2012 Today in the Gym

3-3-2-2-2-1
Snatch Mehr


Today in the Gym

07.11.2012 Today in the Gym

Rest Day Mehr


Today in the Gym

06.11.2012 Today in the Gym

3 Laps for time
Row 1000m
10 clapping Push-Ups
20 Walking Lunges Mehr


Today in the Gym

05.11.2012 Today in the Gym

Power Clean 3 x 5 (75-85% 1RM)
12-10-8-6
Chin-Ups
Shoulder Press Mehr


Today in the Gym

04.11.2012 Today in the Gym

Rest Day Mehr


Today in the Gym

03.11.2012 Today in the Gym

Run 5km Mehr


Today in the Gym

02.11.2012 Today in the Gym

3-3-3-3-3
Back Squat Mehr


Today in the Gym

01.11.2012 Today in the Gym

Do 5 Laps of
Row 1000m
Rest 3 minutes Mehr


Today in the Gym

31.10.2012 Today in the Gym

Rest Day Mehr


Today in the Gym

30.10.2012 Today in the Gym

18 minutes Lap-Race
9 T2B
15 Jumping Squats
21 KB-Swings

Row 2000m Mehr


Today in the Gym

29.10.2012 Today in the Gym

5-3-3-2-2-2-1
Deadlift Mehr


<br>ACHTUNG - ACHTUNG - ACHTUNG

28.10.2012
ACHTUNG - ACHTUNG - ACHTUNG

Am Donnerstag, den 01. November 2012
ist nur von 10:00 - 16:00 geoeffnet!
 Mehr


Today in the Gym

28.10.2012 Today in the Gym

Rest Day Mehr


Today in the Gym

27.10.2012 Today in the Gym

Run 10km Mehr


Today in the Gym

26.10.2012 Today in the Gym

How to thrust a barbell?

20-15-10
Thrusters
Pull-Ups Mehr


Today in the Gym

25.10.2012 Today in the Gym

Front Squat 5-5-5-4-3 (70-90%1RM)
Push-Press 10-8-6-4-3 (70-90%1RM)
Chin-Ups 10-9-8-7-6-5-4-3-2-1
Row 2000m Mehr


Today in the Gym

24.10.2012 Today in the Gym

Rest Day Mehr


Today in the Gym

23.10.2012 Today in the Gym

18 minutes Lap-Race
6 Sumo Deadlifts
9 Ring Dips
12 T2B Mehr


Today in the Gym

22.10.2012 Today in the Gym

3 Laps for time of:
Row 350m
30 Wall-Balls
30 Sit-Ups Mehr


Today in the Gym

21.10.2012 Today in the Gym

Rest Day Mehr


Today in the Gym

20.10.2012 Today in the Gym

Row 30 minutes for distance! Mehr


Today in the Gym

19.10.2012 Today in the Gym

Do 5 Laps for time of:
Run 500m
12 Pull-Ups
21 KB-Swings Mehr


Today in the Gym

18.10.2012 Today in the Gym

Sumo Deadlift 5 x 5 (60-80%1RM)
Benchpress 10-10-8-6 (65-80%1RM)
Ring Pull-Ups 10-10-10-8
20-15-10
Box Jumps
Sit-Ups Mehr


Today in the Gym

17.10.2012 Today in the Gym

Rest Day Mehr


Today in the Gym

16.10.2012 Today in the Gym

Power Snatch 4 x 3 (70-85%1RM)
Weighted Dips 10-10-8-6
100 Single-Unders - 10 T2B
80 Single-Unders - 8 T2B
...
10 Single-Unders - 1 T2B Mehr


Today in the Gym

15.10.2012 Today in the Gym

Back Squat 10-8-6-4-3-2 (70-100%1RM)
Push-Press 3-3-2-2-2-1 (75-100%1RM)
Chin-Ups 10-10-10-10
5 Laps for time:
Row 500m - Rest 2 minutes Mehr


Today in the Gym

15.10.2012 Today in the Gym

Rest Day Mehr


Today in the Gym

13.10.2012 Today in the Gym

Run 10km Mehr


Today in the Gym

12.10.2012 Today in the Gym

7 Sets of:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

Work to your max! Mehr


Today in the Gym

11.10.2012 Today in the Gym

Rest Day Mehr


Today in the Gym

10.10.2012 Today in the Gym

5 Laps for time of
Run 500m
10 Pull-Ups
20 KB-Swings Mehr


Today in the Gym

09.10.2012 Today in the Gym

5-3-3-2-2-2-1
Deadlift Mehr


Today in the Gym

08.10.2012 Today in the Gym

7 Laps for time
10 Box Jumps
10 Thrusters
10 Burpees Mehr


Today in the Gym

07.10.2012 Today in the Gym

Rest Day Mehr


Today in the Gym

06.10.2012 Today in the Gym

Bike 15km hard and fast! Mehr


Today in the Gym

05.10.2012 Today in the Gym

For time
Run 1000m
25 T2B
10 Clean & Jerks
25 T2B
Run 1000m Mehr


Today in the Gym

04.10.2012 Today in the Gym

Sumo-Deadlift - 5 x 5 (60-80%1RM)
Bench-Press - 10-10-8-6 (65-80%1RM)
Ring-Pull-Ups -10-10-10-8
5 Laps:
Bike 2 minutes @ 110rpm
Rest 1 minute Mehr


Today in the Gym

03.10.2012 Today in the Gym

Rest Day Mehr


ACHTUNG

02.10.2012 ACHTUNG

Mittwoch, 03.10.2012 (Tag der deutschen Einheit) ist das ENERGYM von 10:00-16:00 geoeffnet!
Schoenen Feiertag! Mehr


Today in the Gym

02.10.2012 Today in the Gym

For time
Run 800m
40 Pull-Ups
80 Push-Ups
120 Squats
Run 800m Mehr


Today in the Gym

01.10.2012 Today in the Gym

3 Laps for time of
20 Burpees
20 Snatches
20 Wall Ball shots
20 Thrusters
20 Cleans Mehr


Today in the Gym

30.09.2012 Today in the Gym

Rest Day Mehr


Today in the Gym

29.09.2012 Today in the Gym

Run 10km Mehr


Today in the Gym

28.09.2012 Today in the Gym

Back Squat 10-8-6-4 (70-85%1RM)
Shoulder-Press 10-10-8-6 (65-80%1RM)
Pull-Ups 20-15-10
Row 1000m - Rest 4 min
Row 750m - Rest 3 min
Row 500m - Rest 2 min
Row 250m Mehr


Today in the Gym

27.09.2012 Today in the Gym

Snatch 5 x 5 (60-80%1RM)
Dips 4 x 10
15-12-9
Wall-Balls
Burpees Mehr


Today in the Gym

26.09.2012 Today in the Gym

Rest Day Mehr


Today in the Gym

25.09.2012 Today in the Gym

Sumo-Deadlift 5 x 5 (60-80%1RM)
Bench-Press 10-10-8-6 (65-80%1RM)
Ring-Pull-Ups 10-10-10-8
5 Laps:
Bike 2 minutes @ 110rpm - Rest 1 minute Mehr


Today in the Gym

24.09.2012 Today in the Gym

Clean 4 x 5 (65-80%1RM)
Dips 3 x RM
10 Laps for time:
Run 400m - Rest 2 minutes  Mehr


Today in the Gym

23.09.2012 Today in the Gym

Rest Day Mehr


Today in the Gym

22.09.2012 Today in the Gym

5 Laps of
Row 1000m - Rest 3 minutes Mehr


Today in the Gym

21.09.2012 Today in the Gym

Front Squat 5-5-5-5-4 (65-85%1RM)
Push-Press 10-10-8-6 (65-80%1RM)
Ring Pull-Ups 10-10-10-8
Run 5km Mehr


Today in the Gym

20.09.2012 Today in the Gym

Hang Snatch 5 x 5 (65-85%1RM)
Ring-Dips 10-10-10
12-minute-Lap-Race:
10 Thrusters
10 K2E Mehr


Today in the Gym

19.09.2012 Today in the Gym

Rest Day Mehr


Today in the Gym

18.09.2012 Today in the Gym

Deadlift 4 x 5 (65-80%1RM)
Bench-Press 10-10-10-8 (65-80%1RM)
Chin-Ups 3 x 10
3 Laps of
10 Back Extensions
L-Sit max hold Mehr


Today in the Gym

17.09.2012 Today in the Gym

Clean & Jerk 3-3-3-2-2 (70-90%1RM)
TABATA
Push-Ups
Sit-Ups
KB-Swings  Mehr


Today in the Gym

16.09.2012 Today in the Gym

Rest Day Mehr


Today in the Gym

15.09.2012 Today in the Gym

Row 30 minutes for distance Mehr


Today in the Gym

14.09.2012 Today in the Gym

5 Laps for time
5 Deadlifts
10 T2B
15 Burpees
Run 500m Mehr


Today in the Stadium

14.09.2012 Today in the Stadium

5 Laps for time
40 KB-Swings
40m Counter Movement Jumps
400m Run Mehr


Today in the Gym

13.09.2012 Today in the Gym

Row 500m - 50 Wall-Balls
Row 400m - 40 Wall-Balls
Row 300m - 30 Wall-Balls
Row 200m - 20 Wall-Balls
Row 100m - 10 Wall-Balls Mehr


Today in the Gym

12.09.2012 Today in the Gym

Rest Day Mehr


Today in the Gym

11.09.2012 Today in the Gym

Back Squat 5-3-3-2-2-2-1 (70-100%1RM)
Shoulder-Press 8-6-4-3-2-1 (75-100%1RM)
Chin-Ups 3 x RM
3 Laps for time
Row 1000m
Rest 3 minutes Mehr


Today in the Gym

10.09.2012 Today in the Gym

Power Clean 5 x 5 (60-80%1RM)
Push-Ups 3 x RM
3 Laps of:
10 T2B
10 KB-Swings Mehr


Today in the Gym

09.09.2012 Today in the Gym

Rest Day Mehr


Today in the Gym

08.09.2012 Today in the Gym

Rest Day Mehr


Today in the Gym

07.09.2012 Today in the Gym

Sumo-Deadlift 3-3-3-3-2 (70-90%1RM)
Bench-Press 5-4-3-2-1 (80-100%1RM)
Ring-Chin-Ups 4 x 10
5 Laps: Bike 2 minutes @ 110rpm - Rest 2 minutes Mehr


Today in the Gym

06.09.2012 Today in the Gym

Snatch 3-3-2-2-2-1 (70-95%1RM)
Ring-Dips 10-10-10-10
12 minutes Lap-Race
10 Thrusters
10 K2E Mehr


Today in the Gym

05.09.2012 Today in the Gym

Rest Day Mehr


Today in the Gym

04.09.2012 Today in the Gym

Back Squat 10-8-6-4-3-2-1 (70-100%1RM)
Push-Press 3-3-2-2-2-1 (75-100%1RM)
Chin-Ups 10-10-10-10
5 Laps for time:
Row 500m - Rest 2 minutes Mehr


Today in the Gym

03.09.2012 Today in the Gym

Hang Clean 5 x 3 (70-90%1RM)
KB-Man-Makers 3 x 10
20-15-10
Box-Jumps
Sit-Ups  Mehr


Today in the Gym

02.09.2012 Today in the Gym

Rest Day Mehr


Today in the Gym

01.09.2012 Today in the Gym

Run 6km Mehr


Today in the Stadium

31.08.2012 Today in the Stadium

Lap-Race over 20 minutes
Run 400m
15 Overhead Squats
30 Sit-Ups Mehr


Today in the Gym

31.08.2012 Today in the Gym

Power Snatch 3-3-3-2-2 (75-95%1RM)
Dips 25-20-15
TABATA
Pull-Ups
Squats
Sit-Ups Mehr


Today in the Gym

30.08.2012 Today in the Gym

Rest Day Mehr


Today in the Gym

29.08.2012 Today in the Gym

Deadlift 5-3-3-2-2-2-1
go heavy Mehr


Today in the Gym

28.08.2012 Today in the Gym

Front Squat 5-5-5-4-3 (70-90%1RM)
Push-Press 10-8-6-4-3 (70-90%1RM)
Chin-Ups 10-9-8-7-6-5-4-3-2-1
Row 2000m Mehr


Today in the Gym

27.08.2012 Today in the Gym

Do 5 Laps for time of:
15 Power-Cleans
Run 400m Mehr


Today in the Gym

25.08.2012 Today in the Gym

Bike 15km hard and fast  Mehr


Today in the Stadium

24.08.2012 Today in the Stadium

Double-teams do:
150 Kettlebell Clean & Jerks
for changeover Shuttle-Run 100m  Mehr


Today in the Gym

24.08.2012 Today in the Gym

Sumo-Deadlift 4 x 3 (70-85%1RM)
Benchpress 5-4-3-2 (80-95%1RM)
Ring Pull-Ups 20-15-10
For time:
100 Double-Unders  Mehr


Today in the Gym

23.08.2012 Today in the Gym

Hang Snatch 4 x 3 (70-85%1RM)
Ring-Dips 10-10-10-10
9-minute-Lap-Race
10 SDHP
10 Burpees Mehr


Today in the Gym

22.08.2012 Today in the Gym

Rest Day Mehr


Today in the Gym

21.08.2012 Today in the Gym

Back Squat 10-8-6-4-3-2 (70-95%1RM)
Push-Jerk 3-3-3-2-2 (70-90%1RM)
Weighted Chin-Ups 10-10-8-6
4 Laps for time:
Run 500m - Rest 2 minutes Mehr


Today in the Gym

20.08.2012 Today in the Gym

Clean 5 x 5 (65-85%1RM)
Push-Ups 3 x RM
20-15-10
T2B
KB-Snatch Mehr


Today in the Gym

19.08.2012 Today in the Gym

Rest Day Mehr


Today in the Gym

18.08.2012 Today in the Gym

Row 6800m Mehr


Today in the Gym

17.08.2012 Today in the Gym

Deadlift 4 x 3 (70-85%1RM)
Benchpress 8-6-4-3-2 (75-95%1RM)
Pull-Ups 25-20-15
3 Laps for time
Run 800m - Rest 4 minutes Mehr


Today in the Gym

16.08.2012 Today in the Gym

Snatch 3-3-3-3-2 (70-90%1RM)
Ring-Dips 4 x 10
15-minute-Lap-Race
12 KB-Swings
9 K2E
6 Box-Jumps Mehr


Today in the Gym

15.08.2012 Today in the Gym

Rest Day Mehr


Today in the Gym

14.08.2012 Today in the Gym

Front Squat 5-5-5-4 (70-85%1RM)
Shoulder-Press 10-8-6-5 (70-85%1RM)
Chin-Ups 5 x 10
Row 2000m Mehr


Today in the Gym

13.08.2012 Today in the Gym

Power-Clean 5 x 5 (65-85%1RM)
Dips 4 x 10
20-15-10
Deadlifts
Handstand Push-Ups Mehr


Today in the Gym

12.08.2012 Today in the Gym

Rest Day Mehr


Today in the Gym

11.08.2012 Today in the Gym

Run 10km Mehr


Today in the Gym

10.08.2012 Today in the Gym

Sumo-Deadlift 5 x 5 (65-85%1RM)
Bench-Press 10-8-6-4-3 (70-90%1RM)
Ring-Chin-Ups 4 x 10
3 Laps:
Bike 3 minutes @ 110rpm
Rest 2 minutes Mehr


Today in the Stadium

10.08.2012 Today in the Stadium

"The Chief"
"Lap-Race" over 3 minutes
3 Power-Cleans
6 Push-Ups
9 Squats

Rest 1 minute
Repeat for a total of 5 rounds Mehr


Today in the Gym

09.08.2012 Today in the Gym

Power-Snatch 4 x 3 (70-85%1RM)
Weighted Dips 10-10-8-6
100 Single-Unders - 10 T2B
80 Single-Unders - 8 T2B
60 Single-Unders - 6 T2B
...
10 Single-Unders - 1 T2B Mehr


Today in the Gym

08.08.2012 Today in the Gym

Rest Day Mehr


Today in the Gym

07.08.2012 Today in the Gym

Back Squat - 10-8-6-4-3 (70-90%1RM)
Push-Press 10-8-6-5 (70-85%1RM)
Chin-Ups 3 x RM
20-15-10
SDHP
K2E  Mehr


Today in the Gym

06.08.2012 Today in the Gym

Clean & Jerk - 3-3-3-2-2 (65-85%1RM)
TABATA
Push-Ups
Sit-Ups
KB-Swings  Mehr


Today in the Gym

05.08.2012 Today in the Gym

Rest Day Mehr


Today in the Gym

04.08.2012 Today in the Gym

Bike 15km hard and fast Mehr


Today in the Gym

03.08.2012 Today in the Gym

Deadlift - 5 x 5 (65-85%1RM)
Bench-Press - 10-8-6-5 (70-85%1RM)
Weighted Chin-Ups - 10-10-8-6
Run 1500m - Rest 3 minutes - Run 1500m  Mehr


Today in the Gym

02.08.2012 Today in the Gym

Hang Snatch - 5 x 5 (65-85%1RM)
Ring-Dips 10-10-10-8
12-minute-Lap-Race:
10 Thrusters
10 K2E  Mehr


Today in the Gym

01.08.2012 Today in the Gym

Rest Day Mehr


Today in the Gym

31.07.2012 Today in the Gym

Back-Squat - 10-8-6-4 (70-85%1RM)
Shoulder-Press - 10-10-8-6 (65-80%1RM)
Pull-Ups - 20-15-10
Row 1000m - Rest 4 min
Row 750m - Rest 3 min
Row 500m - Rest 2 min
Row 250m  Mehr


Today in the Gym

30.07.2012 Today in the Gym

Hang Clean - 5 x 5 (65-85%1RM)
KB-Man-Makers - 3 x 10
20-15-10
Box-Jumps
Sit-Ups  Mehr


Today in the Gym

29.07.2012 Today in the Gym

Rest Day Mehr


Today in the Gym

28.07.2012 Today in the Gym

Rest Day Mehr


Today in the Gym

27.07.2012 Today in the Gym

Sumo-Deadlift - 5 x 5 (60-80%1RM)
Bench-Press - 10-10-8-6 (65-80%1RM)
Ring-Pull-Ups -10-10-10-8
5 Laps:
Bike 2 minutes @ 110rpm
Rest 1 minute Mehr


Today in the Gym

26.07.2012 Today in the Gym

Snatch - 5 x 5 (60-80%1RM)
Dips - 4 x 10
15-12-9
Wall-Balls
Burpees  Mehr


Today in the Gym

25.07.2012 Today in the Gym

Rest Day Mehr


Today in the Gym

24.07.2012 Today in the Gym

Front Squat - 5-5-5-5-4 (65-85%1RM)
Push-Press - 10-10-8-6 (65-80%1RM)
Chin-Ups - 10-10-10-8
5 Laps for time:
Run 1000m
Rest 3 minutes  Mehr


Today in the Gym

23.07.2012 Today in the Gym

Power Clean - 5 x 5 (60-80%1RM)
Push-Ups - 3 x RM
3 Laps:
10 T2B
10 KB-Swings  Mehr


Today in the Gym

22.07.2012 Today in the Gym

Row 30 minutes for Distance Mehr


Today in the Gym

21.07.2012 Today in the Gym

Rest Day Mehr


Today in the Gym

20.07.2012 Today in the Gym

Power Snatch - 4 x 5 (60%-75%1RM)
Ring-Dips - 3 x 10
3 Laps for time:
Row 1000m
Rest 3 minutes Mehr


Today in the Gym

19.07.2012 Today in the Gym

Deadlift - 4 x 5 (60%-75%1RM)
Bench - 10-10-10-8 (60%-75%1RM)
Chin-Ups - 3 x 10
3 Laps:
10 Back Extensions
L-Sit - max hold Mehr


Today in the Gym

18.07.2012 Today in the Gym

Rest Day Mehr


Today in the Gym

17.07.2012 Today in the Gym

Clean - 4 x 5 (60%-75%RM)
Dips - 3 x RM
10 Laps for time
Run 400m
Rest 2 minutes  Mehr


Today in the Gym

16.07.2012 Today in the Gym

Squat - 5 x 6 (60%-80%RM)
Press - 10-10-10-8 (60%-75%RM)
Chin-Ups - 3 x RM
15-12-9
SDHP
Knees2Elbows  Mehr


Today in the Gym

14.07.2012 Today in the Gym

10 Laps for time
Row 500m
Rest 1 minute Mehr


Today in the Gym

13.07.2012 Today in the Gym

For time
10-9-8-7-6-5-4-3-2-1
(aka 3 bars of death)
Deadlift
Benchpress
Clean Mehr


Today in the Gym

12.07.2012 Today in the Gym

"Lap Race" over 20 minutes
For 1 Lap do:
5 Pull-Ups
10 Push-Ups
15 Squats Mehr


Today in the Gym

11.07.2012 Today in the Gym

5-5-5-5-5
Snatch
10-10-10 (60%, 65%, 70% RM)
Back Squat
10-10-10
KB-Swings
Toes2Bar Mehr


Today in the Gym

10.07.2012 Today in the Gym

20-15-10 repetitions of
Deadlift
Handstand Push-Ups Mehr


Today in the Gym

09.07.2012 Today in the Gym

For time
Run 1000m
50 KB-Swings
40 Pull-Ups
30 KB-Swings
20 Pull-Ups
10 KB-Swings
Run 1000m Mehr


Today in the Gym

08.07.2012 Today in the Gym

For time
Row 1000m
50 Thrusters
Row 1000m Mehr


Today in the Stadium

06.07.2012 Today in the Stadium

"Friday Chipper"
Run 400m - 20 Burpees
Run 200m - 40 Sit-Ups
Run 200m - 40 KB-Swings
Run 200m - 40 Push-Ups
Run 200m - 40 KB-arround the world
Run 400m - 20 Jumping Squats Mehr


Today in the Gym

06.07.2012 Today in the Gym

5-5-5-5 (60%, 65%, 70%, 75% RM)
Snatch
"Lap Race" over 12 minutes
20 Box-Jumps
20 Sit-Ups Mehr


Today in the Gym

05.07.2012 Today in the Gym

For time:
Run 1000m
10 Sumo Deadlifts
20 T2B
30 Burpees
20 T2B
10 Sumo Deadlifts
Run 1000m  Mehr


Today in the Gym

04.07.2012 Today in the Gym

10-10-10-8 (60%, 65%, 70%, 75% RM)
Push-Press
3 Laps for time of:
Row 1000m
10 Ring-Dips Mehr


Today in the Gym

03.07.2012 Today in the Gym

8-8-8-8 (60%, 65%, 70%, 75% RM)
Back Squat
20-15-10
Pull-Ups
KB-Swing Mehr


Today in the Gym

02.07.2012 Today in the Gym

For time:
70 Burpees
60 Sit-Ups
50 KB-Swings
40 Pull-Ups
30 Handstand Push-Ups Mehr


Today in the Gym

30.06.2012 Today in the Gym

Run 10km Mehr


Today in the Gym

28.06.2012 Today in the Gym

20 minutes "Lap Race"
10 Hang Cleans
20 Push-Presses
10 Toes2Bar Mehr


Today in the Gym

27.06.2012 Today in the Gym

5 Laps for time
Row 500m
20 Box Jumps
10 Chest2Bar Pull-Ups Mehr


Today in the Gym

26.06.2012 Today in the Gym

5-3-3-2-2-2-1
Power Snatch
5-5-5-5-5
Deadlift
20-15-10
Knees2Elbows
Back Extensions Mehr


Today in the Gym

25.06.2012 Today in the Gym

20-15-10
Thrusters
Pull-Ups
 Mehr


Today in the Gym

22.06.2012 Today in the Gym

"Lap Race" over 20 minutes
10 Overhead Squats
100m Sprint
10 Push-Ups
100m Sprint Mehr


Today in the Gym

21.06.2012 Today in the Gym

10 Laps for time
Row 500m
Rest 1 minute Mehr


Today in the Gym

20.06.2012 Today in the Gym

5-3-3-2-2-2-1
Clean & Jerk
20-15-10
Thrusters
Pull-Ups Mehr


Today in the Gym

19.06.2012 Today in the Gym

5 Laps for time
Row 350m
25 Wall-Ball shots
15 Toes2Bar Mehr


Today in the Gym

18.06.2012 Today in the Gym

20 minutes "Lap Race"
5 Pull-Ups
10 Split-Jerks
20 KB-Swings
 Mehr


Today in the Gym

17.06.2012 Today in the Gym

10 Laps for time
Run 500m
Rest 2 minutes Mehr


Today in the Gym

16.06.2012 Today in the Gym

Row 5km Mehr


Today in the Gym

15.06.2012 Today in the Gym

5 Laps for time
Run 400m
20 KB-Swings
10 Pull-Ups Mehr


Today in the Gym

14.06.2012 Today in the Gym

5-3-3-2-2-2-1
Snatch
20-15-10
Thrusters
Toes2Bar Mehr


Today in the Gym

13.06.2012 Today in the Gym

10 Sumo Deadlifts - 1 Push-Press
9 Sumo Deadlifts - 2 Push-Presses
8 Sumo Deadlifts - 3 Push-Presses
...
1 Sumo Deadlift - 10 Push-Presses Mehr


Today in the Gym

12.06.2012 Today in the Gym

Every minute on the minute over 20 minutes do
2-position Clean 1 rep
5 Strict Pull-Ups Mehr


Today in the Gym

11.06.2012 Today in the Gym

Run 1000m
50 Double Unders
5-5-5-5-5
Deadlifts
Overhead Squats
50 Double Unders
Run 1000m Mehr


Today in the Gym

10.06.2012 Today in the Gym

TABATA this
20 Sec. Squats
20 Sec. Pull-ups
20 Sec. Sit-Ups
20 Sec. Push-Ups
20 Sec. KB-Swings
1 minute Rest Mehr


Today in the Gym

08.06.2012 Today in the Gym

20 minutes Lap Race
Row 500m
"Clean & Jerk" Ladder Mehr


Today in the Gym

07.06.2012 Today in the Gym

Row 1000m
7 Laps of the couplet
5 Power Snatches - 10 Toes2Bar
Row 1000m Mehr


Today in the Gym

06.06.2012 Today in the Gym

Row 500m - 10 Overhead Squats
Row 500m - 20 KB-Swings
Row 500m - 10 Handstand Push-Ups
Row 500m - 20 Sumo Deadlift high-pulls
Row 500m - 10 Split Jerks Mehr


WORKOUT

05.06.2012 WORKOUT

Row 1000m
2-2-2
3-position Clean
KB TGU 24kg
Row 1000m - Rest 3 minutes
Row 750m - Rest 2 minutes
Row 500m  Mehr


WORKOUT

04.06.2012 WORKOUT

3-3-3-3-3
Snatch
5-5-5-5-5
Back Squat Mehr


WORKOUT

03.06.2012 WORKOUT

Row 5km Mehr


WORKOUT

02.06.2012 WORKOUT

Run 1000m
7 Laps of the couplet
5 Snatches - 10 Ring Pull-Ups
Run 1000m Mehr


WORKOUT

01.06.2012 WORKOUT

Run 1000m - 16 Split Jerk
Run 1000m - 16 Hang Clean
Run 1000m - 16 Front Squat
Run 1000m - 16 Deadlift  Mehr


WORKOUT

31.05.2012 WORKOUT

Run 1000m
7 Laps of the couplet
5 Hang Cleans - 10 Ring Dips
Run 1000m  Mehr


WORKOUT

30.05.2012 WORKOUT

5 Laps for time
Run 500m
5 Power Cleans
10 Clapping Push-Ups Mehr


WORKOUT

29.05.2012 WORKOUT

20-15-10
Frontsquats
Burpees
Pull-Ups Mehr


WORKOUT

27.05.2012 WORKOUT

7-7-7-7-7-7-7
Deadlift
Benchpress Mehr


WORKOUT

25.05.2012 WORKOUT

25-20-15-10
Thrusters
Pull-Ups Mehr


WORKOUT

24.05.2012 WORKOUT

5 Laps for time
Run 500m
25 Walking Lunges
25 Push-Ups  Mehr


WORKOUT

23.05.2012 WORKOUT

15min Lap Race
5 Deadlifts
5 Ring Dips
5 Chest2Bar Pull-Ups  Mehr


WORKOUT

22.05.2012 WORKOUT

3 Laps for time
50 Double Unders
40 KB arround the world
30 Wall-Balls
20 Toes2Bar
10 Burpees Mehr


WORKOUT

21.05.2012 WORKOUT

For time
Run 500m
20 Toes2Bar
10 Power Snatches
Run 1000m
10 Power Snatches
20 Toes2Bar
Run 500m Mehr


WORKOUT

20.05.2012 WORKOUT

20-15-10
Front Squats
Pull-Ups
Handstand Push-Ups Mehr


WORKOUT

19.05.2012 WORKOUT

3-3-3-3-3
Snatch
5-5-5-5-5
Back Squat Mehr


WORKOUT

18.05.2012 WORKOUT

"Friday Chipper"
Run 400m - 20 Burpees
Run 200m - 40 Sit-Ups
Run 200m - 40 KB-Swings
Run 200m - 40 Push-Ups
Run 200m - 40 KB-Cross-Chops
Run 400m - 20 Jumping Squats Mehr


WORKOUT

17.05.2012 WORKOUT

18min Lap Race
3 Chest2Bar Pull-Ups
6 Burpee Box-Jumps
9 Walking Lunges  Mehr


WORKOUT

16.05.2012 WORKOUT

Row 500m - 21 Thrusters
Row 500m - 18 Thrusters
Row 500m - 15 Thrusters
Row 500m - 12 Thrusters
Row 500m - 9 Thrusters Mehr


WORKOUT

15.05.2012 WORKOUT

5-3-3-2-2-2-1
Clean & Jerk
7-7-7-7-7-7-7
Rope Pull-Ups
Burpees Mehr


WORKOUT

14.05.2012 WORKOUT

"FIGHT GONE BAD"
Wall-Ball
Sumo Deadlift high-pull
Box-Jump
Push-Press
Row Mehr


WORKOUT

13.05.2012 WORKOUT

20-15-10
Handstand Push-Ups
Toes2Bar
Wall-Balls
Double Unders Mehr


WORKOUT

12.05.2012 WORKOUT

For time
Row 1000m
20 1-arm KB Snatches
Row 750m
15 1-arm KB Snatches
Row 500m
10 1-arm KB Snatches Mehr


WORKOUT

11.05.2012 WORKOUT

5 Laps for time
Run 500m
10 Pull-Ups
20 SDHP Mehr


WORKOUT

10.05.2012 WORKOUT

5-5-5-5-5
Hang Clean
7-7-7-7-7-7-7
Snatch Press Mehr


WORKOUT

09.05.2012 WORKOUT

10-9-8-7-6-5-4-3-2-1
Deadlift
Toes2Bar Mehr


WORKOUT

08.05.2012 WORKOUT

5-3-3-2-2-2-1
Snatch Mehr


WORKOUT

07.05.2012 WORKOUT

For time
100 Squats
100 Sit-Ups
100 Push-Ups
100 Pull-Ups Mehr


WORKOUT

06.05.2012 WORKOUT

20 minutes Lap Race
5 Pull-Ups
10 Push-Ups
15 Squats Mehr


WORKOUT

04.05.2012 WORKOUT

Run 5km Mehr


WORKOUT

03.05.2012 WORKOUT

Tabata this
Thrusters
Pull-Ups Mehr


WORKOUT

02.05.2012 WORKOUT

5-5-5-5-5
Back Squat
7-7-7-7-7-7-7
Benchpress Mehr


WORKOUT

30.04.2012 WORKOUT

10-10-10
Overhead Squats
Sit-Ups
Back Extensions
Dips
Pull-Ups
4-4-4-4-4
Clean & Jerk Mehr


WORKOUT

29.04.2012 WORKOUT

For time
50 Double Unders
25 Wall-Balls
25 Toes2Bar
25 Box Jumps
25 Pull-Ups
50 Double Unders Mehr


WORKOUT

28.04.2012 WORKOUT

15-12-9-6-3
Deadlift
Handstand Push-Ups Mehr


WORKOUT

27.04.2012 WORKOUT

5 laps for time
Run 400m
Overhead Squat 12reps Mehr


WORKOUT

26.04.2012 WORKOUT

5 laps for time
Row 500m
Benchpress 10reps Mehr


WORKOUT

25.04.2012 WORKOUT

Row 30 minutes Mehr


WORKOUT

24.04.2012 WORKOUT

7-7-7-7-7-7-7
Power Snatch
Overhead Squat
Toes2Bar Mehr


WORKOUT

23.04.2012 WORKOUT

20-15-10-5
Sumo Deadlift
Handstand Push-Ups Mehr


WORKOUT

22.04.2012 WORKOUT

20 minutes Lap Race
10 1-arm KB Clean and Press (or Jerk)
5 Burpees jump to Pull-Ups

Change arm each lap! Mehr


WORKOUT

21.04.2012 WORKOUT

5-3-3-2-2-2-1
Deadlift
Go heavy! Mehr


WORKOUT

19.04.2012 WORKOUT

Benchmark Workout "TABATA"
8 rounds of
Squats
Pull-ups
Sit-Ups
Push-Ups
KB-Swings
1 minute Rest Mehr


WORKOUT

18.04.2012 WORKOUT

7-7-7-7-7-7-7
Thrusters
Rope Pull-Ups Mehr


WORKOUT

17.04.2012 WORKOUT

For time
Run 500m
25 Wall-Balls
15 Toes2Bar
5 Clean & Jerks
15 Toes2Bar
25 Wall-Balls
Run 500m Mehr


WORKOUT

16.04.2012 WORKOUT

20 minutes Lap Race
Row 500m
10 Power Snatches
10 Push-Ups Mehr


WORKOUT

15.04.2012 WORKOUT

Benchmark Workout "Repetition Race"
3 Laps for max reps in 10 minutes
40kg Thrusters
Pull-Ups Mehr


WORKOUT

14.04.2012 WORKOUT

Run 5km Mehr


WORKOUT

13.04.2012 WORKOUT

"Friday Chipper"
25 Pull-Ups
50 KB-Swings
50 Walking Lunges
50 Push-Ups
50 Sit-Ups
50 Wall-Balls
25 Pull-Ups Mehr


WORKOUT

12.04.2012 WORKOUT

Time Race
10-1-9-2-8...1-10
Front Squats
Knees2Elbows Mehr


WORKOUT

11.04.2012 WORKOUT

Time Race
18-15-12-9
1/2 Body Weight Power Clean
200 Single Unders Mehr


WORKOUT

10.04.2012 WORKOUT

10-10-10-10-10
Overhead Squat
Sit-Ups
Back Extensions
Dips
Pull-Ups
 Mehr


WORKOUT

09.04.2012 WORKOUT

3-3-3-3-3
Snatch

9 minute Lap Race
6 Burpee Box Jumps
3 Tire Flips
 Mehr


WORKOUT

08.04.2012 WORKOUT

Row 2000m

20-15-10
Thrusters
Toes2Bar Mehr


WORKOUT

07.04.2012 WORKOUT

5 Laps for time
Run 500m
10 Pull-Ups
20 KB-Swings Mehr


WORKOUT

06.04.2012 WORKOUT

4-4-4-4-4
Front Squat

Lap Race for 12 minutes
3 Burpees Jump2Pull-Ups
6 alternating KB-Swings one arm
9 Toes2Bar  Mehr


WORKOUT

05.04.2012 WORKOUT

"FIGHT GONE BAD" Mehr


WORKOUT

04.04.2012 WORKOUT

200 Single Unders
50 Sit-Ups
25 Back Extensions
Balance Snatch 10-8-6-4-2
25 Back Extensions
50 Sit-Ups
200 Single Unders Mehr


WORKOUT

03.04.2012 WORKOUT

5 laps for time
7 Cleans
Row 350m Mehr


WORKOUT

02.04.2012 WORKOUT

20-15-10
Handstand Push-Ups
Toes2Bar Mehr