http://www.crosszone.at Sun, 20 May 2012 21:16:56 +0000 en hourly 1 http://wordpress.org/?v=3.3.2 http://www.crosszone.at/workouts-wahring-21-05-27-05-2012/ http://www.crosszone.at/workouts-wahring-21-05-27-05-2012/#comments Sun, 20 May 2012 21:16:56 +0000 rstaudner http://www.crosszone.at/?p=3264 21.Mai Montag 1) Warm up & Skills: workout skills
2) Workout: for time
100 lunges
5 muscle ups
75 lunges
10 muscle ups
50 lunges
15 muscle ups
25 lunges
20 muscle ups 22.Mai Dienstag 1) Warm up & Skills: workout skills
2) Workout: 5 rounds for time
- 10x 35/60kg cleans
- 15x wallballshots 23.Mai Mittwoch 1) Warm up & Skills: workout skills
2) Workout 1: 1RM kettlebell getup
3) Workout 2: 50 – 40 – 30 – 20 -10
- double unders
- sit ups 24.Mai Donnerstag 1) Warm up & Skills: workout skills
2) Workout: 3 rounds for time
- 5x rope climbs
- 25x 50/80kg backsquats 25.Mai Freitag 1) Warm up & Skills: workout skills
2) Workout 1: for time
- 100 pull ups
- 100 push ups
- 100 sit ups
- 100 airsquats 26.Mai Samstag 1) Warm up & Skills: workout skills
2) Workout:
Ladder for time – 10,9,8,7,…
- KB Swings 28/36kg
- boxjumps
- burpees
3) Finisher: powersprints 27.Mai Sonntag 1) Warm up & Skills: workout skills
2) Workout: 3 rounds for time
- 50 double unders
- 40 sit ups
- 30 medball cleans 6/10kg
- 20 pull ups
- 10 HSPU ]]> http://www.crosszone.at/workouts-wahring-21-05-27-05-2012/feed/ 0 http://www.crosszone.at/workouts-wahring-14-20-05-2012/ http://www.crosszone.at/workouts-wahring-14-20-05-2012/#comments Sun, 13 May 2012 21:26:21 +0000 rstaudner http://www.crosszone.at/?p=3257 14.Mai Montag 1) Warm up & Skills: power-cleans / cleans
2) Workout: for time
- 200 double unders / 800 single unders
- 2min rest
- 20 squat-cleans 35/60kg
- 20 box jumps
- 20 overhead-lunges 10/20kg
- 20 box jumps
- 20 squat-cleans 35/60kg
- 2min rest
- 200 double unders / 800 single unders 15.Mai Dienstag 1) Warm up & Skills: workout skills
2) Workout 1: 3RM KB shoulder press (single)
3) Workout 2: death by kettlebell swing 24/32kg 16.Mai Mittwoch 1) Warm up & Skills: workout skills
2) Workout 1: 5×3 KB floorpress 90% von 1RM
3) Workout 2:
5 rounds left & 5 rounds right for time
20/32kg single
- 5 KB cleans
- 5 KB frontsquats
- 5 KB jerks 17.Mai Donnerstag 1) Warm up & Skills: workout skills
2) Workout 1: 5×3 overhead-squats 90%
3) Workout 2: Tabata this! 8×20/10sec
- jumping pull ups
- bulgarian bag spins
- wallballshots
- sit ups 18.Mai Freitag 1) Warm up & Skills: 15min train your weakness
2) Workout: 5 rounds for reps
- 5 HSPU
- 10 ring rows
- max reps sumo-deadlifts @ bodyweight 19.Mai Samstag 1) Warm up & Skills: workout skills
2) Workout 1: 15min amrap
- 5 push ups
- 10 sit ups
- 1 thruster 17,5/30kg dumbell oder 20/32kg Kettlebell
every round 1 thruster more! 20.Mai Sonntag 1) Warm up & Skills: workout skills
2) Workout: 4×4 min drill
- jumping slamball wallthrows
- sprawl-pull ups
- bulgarian bag spins
- barbell twist ]]> http://www.crosszone.at/workouts-wahring-14-20-05-2012/feed/ 0 http://www.crosszone.at/workouts-wahring-30-04-06-05-2012/ http://www.crosszone.at/workouts-wahring-30-04-06-05-2012/#comments Mon, 30 Apr 2012 13:25:59 +0000 rstaudner http://www.crosszone.at/?p=3249 30.Apr Montag 1) Warm up & Skills: workout skills
2) Workout 1: 5×3 frontsquats (90% von 1RM)
3) Workout 2: 21-15-9 for time KB swings 24/32kg / sprawl-pull ups 01.Mai Dienstag 1) Warm up & Skills: workout skills
2) Workout:
for time
- Row 2000 meters or 300 double unders or 1200 single unders
- 50 pistols (abwechselnd l+r)
- 30 hang clean 65/100kg 02.Mai Mittwoch 1) Warm up & Skills: workout skills
2) Workout 1: Tabata this! Je 8×20/10sec
- pull ups
- thruster 40/60kg
- double unders 03.Mai Donnerstag 1) Warm up & Skills: workout skills
2) Workout 1: 1RM Good Morning
3) Workout 2: 300 sit ups for time / perform 5 burpees every 60sec 04.Mai Freitag 1) Warm up & Skills: workout skills
2) Workout:
5 rounds for for time
30 double unders or 120 single unders
20 lungesteps with 25kg plate in the midsection
10 chest to bar pullups
5 push ups with feets on the plate 05.Mai Samstag 1) Warm up & Skills: workout skills
2) Workout:
team of 2
- 50 sit ups vs KB farmershold 70% of bodyweight
- 40 box jumps vs KB farmershold 70% of bodyweight
- 30 plyo push ups vs KB farmershold 70% of bodyweight
- 20 sprawl tuck jumps vs KB farmershold 70% of bodyweight
- 10 deadlifts 120kg  vs KB farmershold 70% of bodyweight
!! rest 1min between stations !!
!! if the KB touches the ground before your partner completes his set, perfom togehter 5/10 burpees after the workout !! 06.Mai Sonntag 1) Warm up & Skills: workout skills
2) Workout 1: 1RM shoulder press
3) Workout 2:
- 15/20 wallballshots 10kg
- 20/25 wallballshots 8kg
- 25/30 wallballshots 6kg
- 30/35 wallballshots 4kg
every time, when you lose the ball or take a break, perfom 5 push ups
- after wallballshots perform 100 KB crunches (8/12kg)
for every break perform 5 sprawl tuck jumps after the workout ]]> http://www.crosszone.at/workouts-wahring-30-04-06-05-2012/feed/ 0 http://www.crosszone.at/workouts-wahring-23-04-29-04-2012/ http://www.crosszone.at/workouts-wahring-23-04-29-04-2012/#comments Tue, 24 Apr 2012 07:18:45 +0000 rstaudner http://www.crosszone.at/?p=3244 23.Apr Montag 1) Warm up & Skills: workout skills
2) Workout: 21 – 15 – 9
- thrusters 35/50kg
- burpee pull ups
3) Finisher: 5min max sit up challenge 24.Apr Dienstag 1) Warm up & Skills: workout skills
2) Workout 1: 5×3 backsquat (90% von 1RM)
3) Workout 2: 10er Leiter for time
- KB floorpress (bodyweight)
- jumping push ups 25.Apr Mittwoch 1) Warm up & Skills: workout skills
2) Workout: NOT for time – for unbroken sets!
- 10 HSPU
- 20 swings 28/36kg
- 8 HSPU
- 30 swings 24/32kg
- 6 HSPU
- 40 swings 20/28kg
- 4 HSPU
- 50 swings 16/24kg
- 2 HSPU
For every break in a set perform 5 burpees after the wod 26.Apr Donnerstag 1) Warm up & Skills: workout skills
2) Workout: for time
Round 1:
- 50 double unders / 200 single unders
- 50 swings 16/24kg
- 30 burpees
- 1min rest
Round 2:
- 50 double unders / 200 single unders
- 50 box jumps
- 30 burpees
- 1min rest
Round 3:
- 50 double unders / 200 single unders
- 50 wallballshots 6/10kg
- 30 burpees
3) Finisher: KB Farmershold 3x1min with bodyweight 27.Apr Freitag 1) Warm up & Skills: Workout Skills
2) Workout: Tabata this! Je 8×20/10sec
- single unders
- jumping pull ups
- slamballs 10/20kg
- airsquats
- single unders
1min rest between tabata blocks 28.Apr Samstag 1) Warm up & Skills: workout skills
2) Workout: for time
- 50 back squats 40/60kg
- 40 pull ups
- 30 shoulder2overhead 40/60kg
- 50 frontsquats 30/40kg
- 40 pull ups
- 30 shoulder2overhead 30/40kg
- 50 overheadsquats 20/30kg
- 40 pull ups
- 30 shoulder2overhead 20/30kg 29.Apr Sonntag 1) Warm up & Skills: workout skills
2) Workout 1:
hang-powerclean ladder – 3reps, than hold weight for 30sec on shoulders, than perform a push press
go for max
3) Workout 2: battling ropes vs. plank/paleo sit ]]> http://www.crosszone.at/workouts-wahring-23-04-29-04-2012/feed/ 0 http://www.crosszone.at/16-22-04-2012/ http://www.crosszone.at/16-22-04-2012/#comments Sun, 15 Apr 2012 21:53:50 +0000 rstaudner http://www.crosszone.at/?p=3238 16.Apr Montag 1) Warm up & Skills: workout skills
2) Workout 1: for time
30 box jumps
30 push ups
30 KB Swings 24/32kg
30 airsquats
30 burpees
30 knees2elbows
30 handstand push ups
!!! 30 double unders bzw 120 single unders zwischen jeder Übung!!! 17.Apr Dienstag 1) Warm up & Skills: muscle up
2) Workout 2: 10 rounds for time
- 5 KB frontsquats 2×24/32kg
- 7 ring dips
3) Finisher: Farmerswalk 2×16/24kg max gym length 18.Apr Mittwoch 1) Warm up & Skills: workout skills
2) Workout 1: 1RM deadlift
3) Workout 2: 50 – 40 – 30
- jumping pull ups
- push ups
- airsquats 19.Apr Donnerstag 1) Warm up & Skills: workout skills
2) Workout 1: jerk ladder
- 1rep, Stange zurück ins Rack, dann sofort 2reps, Stange zurück ins Rack, sofort 3reps, Stange zurück ins Rack
- Start mit der leeren Stange, nach jedem Set um 5-10kg steigern bis zum max
3) Workout 2: 10er Leiter
- russian KB swings 2 push up 32/48kg
- sprawl tuck jumps 20.Apr Freitag 1) Warm up & Skills: workout skills
2) Workout 1: 15min amrap
5 SDHP 30/50kg
5 clean 2 thruster 30/50kg
15 burpees
3) Workout 2: 1000 single unders for time 21.Apr Samstag 1) Warm up & Skills: workout skills
2) Workout: 3 rounds for time
- 5 frontsquats 45/75kg
- 18 pull ups
- 5 deadlifts 60/100kg
- 18 toes 2 bar
- 5 jerks 45/75kg
- 18 hand release push ups 22.Apr Sonntag 1) Warm up & Skills: workout skills
2) Workout:
6 rounds for time
- 10 overheadsquats 30/45kg
- 1 blockrun
3) Finisher: 3x1min high plank ]]> http://www.crosszone.at/16-22-04-2012/feed/ 0 http://www.crosszone.at/02-04-08-04-2012/ http://www.crosszone.at/02-04-08-04-2012/#comments Sun, 01 Apr 2012 20:14:13 +0000 rstaudner http://www.crosszone.at/?p=3225 02.Apr Montag 1) Warm up & Skills: workout skills
2) Workout: 4 rounds for time
- 10 front squats 40/60kg
- 15 burpees
- 20 ring rows
3) Finisher: 5min sit up challange 03.Apr Dienstag 1) Warm up & Skills: workout skills
2) Workout: 4x4min drill
- jumping pull ups
- russian swings 16/24kg
- barbell twist
- slamball 10/20kg
3) Finisher: 50 Knees 2 Elbows 04.Apr Mittwoch 1) Warm up & Skills: workout skills
2) Workout 1: squat ladder
2reps mit 15/20kg
immer um nur 2,5/5kg steigern bis zum max
dann wieder abwärts bis 15/20kg
3) Finisher: 100 KB crunches 8/12kg 05.Apr Donnerstag 1) Warm up & Skills: handstand
2) Workout 1: 50 – 40 – 30  – 20 – 10
- double unders
- sit ups
- KB swings 16/24kg
3) Workout 2: 1RM weighted pull up 06.Apr Freitag 1) Warm up & Skills: medball warm up
2) Workout: 30 – 20 – 10
- double KB high pull 2x16kg
- jumping pull ups
- push ups
3) Finisher: Tabata 8×20/10sek
L-sit 07.Apr Samstag 1) Warm up & Skills: workout skills
2) Workout 1: 10er Leiter
- deadlift 150% von bodyweight
- KB floorpress bodyweight
- clean 75% von bodyweight
3) Finisher: 100 sit ups 08.Apr Sonntag 1) Warm up & Skills: workout skills
2) Workout 1: death by KB swings 24/32kg
3) Workout 2: battling ropes vs plank ]]> http://www.crosszone.at/02-04-08-04-2012/feed/ 0 http://www.crosszone.at/workouts-crosszone-wahring-26-03-01-04-2012/ http://www.crosszone.at/workouts-crosszone-wahring-26-03-01-04-2012/#comments Mon, 26 Mar 2012 09:45:58 +0000 rstaudner http://www.crosszone.at/?p=3213 26.Mär Montag 1) Warm up & Skills: workout skills
2) workout 1: 5×5 sumo-deadlifts (85% von 1RM)
3) workout 2: 4 rounds for time
- 40 KB swings 12/16kg
- 40 sit ups
4) 10min Plank innerhalb der Einheit 27.Mär Dienstag 1) Warm up & Skills: workout skills
2) workout: Amrap 7 minuten:
3 Barbell Thrusters 30/45kg
3 Chest to bar Pull-ups
6 Barbell Thrusters 30/45kg
6 Chest to bar Pull-ups
9 Barbell Thrusters 30/45kg
9 Chest to bar Pull-ups…
etc
3) 3x1min bumper holds 2×10/15kg
4) 10min Plank innerhalb der Trainingseinheit 28.Mär Mittwoch 1) Warm up & Skills: workout skills
2) workout 1:  30 – 20 – 10
- knees 2 elbows
- KB SDHP 16/24kg
- burpees
3) workout 2: 1RM pull ups
4) 10min Plank innerhalb der Trainingseinheit 29.Mär Donnerstag 1) Warm up & Skills: workout skills
2) workout 1:
1min max reps KB lunge steps 2×24/32kg
50sec rest
1min max reps strict pull ups
40sec rest
1min max reps KB lunge steps 2×24/32kg
30sec rest
1min 1min max reps strict pull ups
20sec rest
1min max reps KB lunge steps 2×24/32kg
10sec rest
1min max reps strict pull ups
3) workout 2: Tabata this! 8×20/10sec
single unders for max reps
4) 10min Plank innerhalb der Trainingseinheit 30.Mär Freitag 1) Warm up & Skills:
2) workout 1: overheadsquats 5×5
3) workout 2: 10er Leiter
- slamball sprawls 10/20kg
- box jumps
4) 10min Plank innerhalb der Trainingseinheit 31.Mär Samstag 1) Warm up & Skills: workout skills
3) Workout 1: max reps KB Floorpress @ bodyweight
2) Workout 2: 21-15-9
- Deadlift 60/100kg
- Handstand push-ups
3) 10min Plank innerhalb der Trainingseinheit 01.Apr Sonntag 1) Warm up & Skills: clean & jerk
2) Workout 1: 30reps for time
- clean & jerk 40/60kg
3) Workout 2: 3 rounds of: max hold kettlebells @ bodyweight vs. max reps push ups (no break between rounds)
3) 10min Plank innerhalb der Trainingseinheit ]]> http://www.crosszone.at/workouts-crosszone-wahring-26-03-01-04-2012/feed/ 0 http://www.crosszone.at/18-03-24-03-2012/ http://www.crosszone.at/18-03-24-03-2012/#comments Sun, 18 Mar 2012 22:45:17 +0000 rstaudner http://www.crosszone.at/?p=3202 19.Mär Montag 1) Warm up & Skills: workout skills
2) WOD 1: 5×5 frontsquats
3) WOD 2: 50 – 40 – 30 – 20 – 10
- sit ups
- jumping pull ups 20.Mär Dienstag 1) Warm up & Skills: muscle ups
2) WOD: 12min Amrap:
- 150 wallballshots
- 90 double unders
- 30 muscle ups 21.Mär Mittwoch 1) Warm up & Skills: bear crawl
2) WOD: Tabata this! 8×20/10sek
- slamballs 10/20kg
- lunge steps
- KB crunches
- single unders 22.Mär Donnerstag 1) Warm up & Skills: 5 rope climbs
2) WOD:
5 Runden von:
- 5 deadlifts 75% von 1RM
- 5 burpee boxjumps
- 5 burpee pull ups 23.Mär Freitag 1) Warm up & Skills: 10min train your weekness: double unders, handstand-push ups, muscle ups, etc.
2) WOD: 5 Runden von:
1 Push Press – 45/80kg
1 Strict Pull Up
3 Push Presses – 40/80kg
3 Strict Pull Ups
Max Reps of Push Press – 40/80kg
Max Reps of Strict Pull Ups*90 Sekunden Pause zwischen den Runden 24.Mär Samstag 1) Warm up & Skills: workout skills
2) WOD: 15min Amrap
- 10 push ups
- 10 airsquats
- 10 ring pull ups oder pull ups
- 10 toes into rings oder toes 2 bar 25.Mär Sonntag 1) Warm up & Skills:
- power clean / squat clean
- burgener warm up
2) WOD:
4 Runden auf Zeit:
20 Box jumps
20 Burpees
10 Squat cleans 60kg ]]> http://www.crosszone.at/18-03-24-03-2012/feed/ 0 http://www.crosszone.at/12-03-18-03-2012/ http://www.crosszone.at/12-03-18-03-2012/#comments Mon, 12 Mar 2012 12:39:43 +0000 rstaudner http://www.crosszone.at/?p=3197 12.Mär Montag 1) Warm up & Skills:
2) WOD 1: 5×5 Frontsquats
3) WOD 2: 10er Leiter
- Toes into Rings
- KB Push Press 2x24kg
- Burpees 13.Mär Dienstag 1) Warm up & Skills: WOD Skills
2) WOD: 12.2 Open WOD
18min amrap
- box jumps
- push press
- toes 2 bar 14.Mär Mittwoch 1) Warm up & Skills:
2) WOD 1: min reps for 1000kg Sumo-Deadlift
Kannst Du 1000kg mit weniger als 10 reps deadliften?
3) WOD 2: Tabata this je 8×20/10
- airsquats
- sumo-deadlift high pull 35kg (oder 32kg Kettlebell)
- bent over row 35kg (oder 2x16kg Kettlebell)
- push ups 15.Mär Donnerstag 1) Warm up & Skills: 5 rope climbs
2) WOD 1: 5×5 Overheadsquats mit 85% von 1RM
3) WOD 2: 6min KB Swings Wave-Drill 15/15sek (8-24kg bzw 12-32kg)
Wenn die KB für den Swing zu schwer wird, dann nur noch deadlifts
3) Finisher: Battling Ropes / Tabata 16.Mär Freitag 1) Warm up & Skills: WOD Skills
2) WOD: “Chuck Norris”
Je 50reps auf Zeit
- box jumps
- jumping pull ups
- kettlebell swings 16kg
- lungesteps
- knees 2 elbows
- push press 20kg
- back extensions
- wallball shots 6/10kg medball
- burpees
- double unders 17.Mär Samstag 1) Warm up & Skills: 5×5 handstand push ups
2) WOD: 4x4min Drill
- Station 1: Jumping Pull ups
- Station 2: KB Swings
- Station 3: Barbell Power Twist
- Station 4: Slamball Wall-Throws 18.Mär Sonntag 1) Warm up & Skills: Tabata this! Hollow Rock / L-Sit / Plank / Handstand
2) WOD 1: 5×5 Strict Press
3) WOD 2: Bulgarian Bag Spin Fitness Test
5 rounds of:
- 10/10 spins
- 10 push ups
Ziel Unter 3:30min! ]]> http://www.crosszone.at/12-03-18-03-2012/feed/ 0 http://www.crosszone.at/05-11-03-2012-workouts-wahring/ http://www.crosszone.at/05-11-03-2012-workouts-wahring/#comments Sun, 04 Mar 2012 19:58:14 +0000 rstaudner http://www.crosszone.at/?p=3189 05.Mär Montag 1) Warm up & Skills: WOD Skills
2) Workout: strenght test
- 1rm squat (ass2grass)
- 1rm shoulder press
- 1rm deadlift
totales Gewicht zählt! 06.Mär Dienstag 1) Warm up & Skills: muscle, power & full squat snatch
2) Workout: as far as you can in 10min
- 30 snatch 20/35kg
- 30 snatch 35/60kg
- 30 snatch 45/75kg
- amrap snatch 55/95kg
score total reps in 10min
every snatch technic is allowed 07.Mär Mittwoch 1) Warm up & Skills: kettlebell get up
2) Workout 1: 1RM kettlebell get up
3) Workout 2:
- 100m bear crawl
- 50 sprawl tuck jumps
- 100 sit ups
- 50 swings 16/24kg
- 100m bear crawl 08.Mär Donnerstag 1) Warm up & Skills: WOD Skills
2) Workout:
Amrap 20min
- 1 rope climb
- 2 KB thrusters (60% BW)
- 3 hspu
- 4 KB double russian swings (60% BW)
- 5 strict pull ups
3) Finisher: Tabata this! 8×20/10 single unders (count reps) 09.Mär Freitag 1) Warm up & Skills: WOD Skills
2) Workout: work up to 1set max!
1 Set is 3 rounds of:
- deadlift from ground 2 kneelevel (retour 2 ground)
- deadlift from floor 2 hiplevel (retourn 2 knees)
- high pull from knee level 2 full extension (retourn 2 floor)
- power clean from ground 10.Mär Samstag 1) Warm up & Skills: WOD Skills
2) Workout 1: Double KB Floorpress 1RM
3) Workout 2: 50 – 40 – 30 – 20 – 10
- double unders
- sit ups 11.Mär Sonntag 1) Warm up & Skills: WOD Skills
2) Workout:
10 rounds für time
- 8 pull ups
- 8 box jumps (10kg plate on box)
- 8 push ups
- 8 lungesteps
3) Finisher: Battling Ropes ]]> http://www.crosszone.at/05-11-03-2012-workouts-wahring/feed/ 0