WORKOUT WOCHENPLAN

Don’t stop when you are tired, stop when you are done

Montag

MOD3163

HOLIDAY OPENING HOURS
24.12. 9:00h Kurs “12 Days of Christmas 2025”
25.12. Closed Enjoy Family Time
26.12. 9:00h Kurs
27.12. Regular Hours
29.12. Regular Hours
30.12. Regular Hours
31.12. 9:00h Kurs HAPPY NEW YEAR WOD
01.01. Closed
02.01. Regular Hours
03.01. Regular Hours
05.01. Regular Hours
06.01. 9:00h Kurs
Wir wünschen Frohe Weihnachten und ein FITTES neues Jahr 2026.
Deine Coaches

CORE STRENGTH

Tabata Hollow Rocks

Tabata Superman Rocks

CONDITIONING

Metcon (Time)

For Time:

50/40 cal ROW

50 Box Jump Over

50 one arm DB S2OH

50 Burpee over DB

Time Cap: 25 Min.

L1: 15/10 kg

L2: 22,5/15 kg

L3: 30/22,5 kg

Dienstag

MOD3164

STRENGTH

Overhead Squat (3-3-3-3-3 climbing every 2 Min.)

warm up to 60%, then

60-70-75-80-XXX % every 2 Min.

WOD

Metcon (AMRAP - Rounds and Reps)

AMRAP 15 Minutes:

2 Rounds of

10 OHS

10 C2B

Rest 1 Min.

2 Rounds of

12 OHS

12 C2B

Rest 1 Min.

keep adding 2 reps after 2 rounds.

L1: 30/20 kg, scale as needed.

L2-3: 43/30 kg

Weightlifting

Muscle Snatch (5x5 every 2 Min.)

30-35-40-45-50%

3 Position Snatch (1-1-1-1-1 every 1:45 min.)

Pockets, Knees, Floor;

50-55-60-65-70%

2 Position Snatch (1-1-1-1-1 every 1:30)

Hang + Floor.
All Lifts are Squat Snatches.
Beginners Power Snatch plus OHS is fine.

2x 75%

2x 80%

1x 85%

Squat Snatch (1-1-1-1 every 2 Min.)

1 @ 85%

1 @ 90%

1 @ 95%

1 @ XXX

Mittwoch

MOD3165

"CHRISTMAS WOD"

"12 Days of Christmas" (Time)

"12 DAYS OF CHRISTMAS" @ CFSBG

1 Power Snatch

2 RMU//BMU or C2B//Pull Up

3 S2OH

4 Front Squats

5 Hang Power Clean

6 Deadlifts

7 TTB//HKR

8 alt. Pistols //alt. reverse Lunge Steps.

9 KB Swings

10 lat. Burpees over Bar

11 KB Front Racked Lunge Steps

12 Wallballs 20/14//14/8lbs.

Weights:

L1: 35/25, 16/12kg, 14/8lb.

L2: 52/35, 24/16kg, 20/14lb

L3: 70/52, 32/24kg, 30/20lb

Time Cap: 50 min.

This Wod is performed like the song "12 Days of Christmas" 1, 2+1, 3+2+1, 4+3+2+1... 2 Athletes will share one workstation and work through in a you go i go format. (Each athlete will do all the work as prescribed). Merry Christmas!