Inhalt
- 2023
- 2022
- 2021
- 2020
- 2019
- 2018
- 2017
- 2016
- 2015
- 2014
2022
2021
2020
2019:
19.2 am 02.03.2019
19.1 am 23.02.2019
2018:
Summary
If you do not train, you can not achieve a lot!
18.1 am 24.02.2018
AMRAP 20min
8 Toes to Bar
10 Clean & Jerk with Dumbbell (22,5/17kg)
14/12 cal row
18.2 am 04.03.2018
18.2 a)
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees
then direct into
18.2b)
1-rep-max clean
Time cap: 12 minutes to complete 18.2 and 18.2a
18.3 am 12.03.2018
FOR TIME 2 rounds of:
100 Double Unders
20 Overhead Squats (52,5/35kg)
100 Double Unders
12 Ring Muscle Ups
100 Double Under
20 Dumbell Snatches (22,5/15kg)
100 Double Unders
12 Bar Muscle Ups
TC: 14min
18.4 am 19.03.2018
FOR TIME (TC 9min) 21-15-9 HSPU DEADLIFTS 120kg
then direct into
21-15-9 HANDSTAND WALK (50feed) DEADLIFTS 140kg
18.5 am 25.03.2018 inkl. Open After Party
TIMECAP 7min
3-6-9-12-15-18-21-24-...
Thrusters (45/35kg)
Chest to bar Pull Ups
2017:
Summary
2016:
Summary
2015:
Summary
15.1
Complete as many rounds and reps as possible in 9 minutes of: 15 toes-to-bars 10 deadlifts (115 / 75 lb.) 5 snatches (115 / 75 lb.) WORKOUT 15.1a 1-rep-max clean and jerk 6-minute time cap
15.2
Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats (95 / 65 lb.) 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats (95 / 65 lb.) 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 14 overhead squats (95 / 65 lb.) 14 chest-to-bar pull-ups Etc., following same pattern until you fail to complete both rounds
15.3
Complete as many rounds and reps as possible in 14 minutes of: 7 muscle-ups 50 wall-ball shots 100 double-unders Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet
15.4
Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds. Men clean 185 lb. Women clean 125 lb.
15.5
27-21-15-9 reps for time of: Row (calories) Thrusters Men use 95 lb. Women use 65 lb.
2014:
Summary
14.1
MEN - includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 10 minutes of: 30 double-unders 75-lb. power snatches, 15 reps WOMEN - includes Masters Women up to 54 years old Complete as many rounds and reps as possible in 10 minutes of: 30 double-unders 55-lb. power snatches, 15 reps
14.2
Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 14 overhead squats 14 chest-to-bar pull-ups Etc., following same pattern until you fail to complete both rounds MEN - includes Masters Men up to 54 years old 95-lb. overhead squats Chest-to-bar pull-ups WOMEN - includes Masters Women up to 54 years old 65-lb. overhead squats Chest-to-bar pull-ups
14.3
MEN - includes Masters Men up to 54 years old Complete as many reps as possible in 8 minutes of: 135-lb. deadlifts, 10 reps 15 box jumps, 24-inch 185-lb. deadlifts, 15 reps 15 box jumps, 24-inch 225-lb. deadlifts, 20 reps 15 box jumps, 24-inch 275-lb. deadlifts, 25 reps 15 box jumps, 24-inch 315-lb. deadlifts, 30 reps 15 box jumps, 24-inch 365-lb. deadlifts, 35 reps 15 box jumps, 24-inch WOMEN - includes Masters Women up to 54 years old Complete as many reps as possible in 8 minutes of: 95-lb. deadlifts, 10 reps 15 box jumps, 20-inch 135-lb. deadlifts, 15 reps 15 box jumps, 20-inch 155-lb. deadlifts, 20 reps 15 box jumps, 20-inch 185-lb. deadlifts, 25 reps 15 box jumps, 20-inch 205-lb. deadlifts, 30 reps 15 box jumps, 20-inch 225-lb. deadlifts, 35 reps 15 box jumps, 20-inch
14.4
MEN - includes Masters Men up to 54 years old Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20 lb. to 10-foot target 30 cleans, 135 lb. 20 muscle-ups WOMEN - includes Masters Women up to 54 years old Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 14 lb. to 9-foot target 30 cleans, 95 lb. 20 muscle-ups
14.5
MEN - includes Masters Men up to 54 years old 21-18-15-12-9-6-3 reps for time of: 95-lb. thrusters Burpees WOMEN - includes Masters Women up to 54 years old 21-18-15-12-9-6-3 reps for time of: 65-lb. thrusters Burpees
Stephan Contratti 
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