TribalFit Berlin

WOD Thursday 07.11.24
18:30 coach Floh

3 rounds:
20 Wall Balls
30 sit ups

Into: 800m ski

3 rounds:
10 BJO
15 Burpees

Into: 1200m bike

3 rounds:
20 KB Swings
30 air squats

Into: 800m row

3 rounds:
10m DB OH Lunges
15 DB Renegade row

Into: 1200m bike

FitnessWOD Donnerstag 17:30
Coach Sebastian

Teams of 2

AMRAP 10

150 Burpees
Max cal bike

Rest 3 min

AMRAP 10

150 DB Hang power snatches
Max cal row

Rest 3 min

AMRAP 10

150 Box jumps
Max DU / SU

Rest 3 min

Wednesday, 06.11.24
9:00

warm up

teams of 2

amrap 35min

6 wall walks
50/40cal ski
24 pull ups
50/40cal bike
24 burpee box jump over
50/40cal ski
24 2DB box step over
50/40cal bike

Mobility wednesday 06.11.2024
17.00Uhr coach Nils

improve your
8 week programm (week 1)

warm up: line drills

mobility:
2 rounds
each excercise 1 min

1. scapula pull ups
2. banded squat wizard
3. banded lat stretch
4. prayer on roll
5. adductor roll
6. v-sit
7. downward facing dog to cobra
8. frog rotation
9. band pass in squat position
10. lying press behind neck

conditioning: tc 18'
21 - 15 - 9
kb full swing
box jumps
kb push press (L+R)
t2b/ ghd sit ups
cal bike

WOD wednesday 06.11.2024
18.00 coach Nils

warm up:
3 rounds
30 jumping jacks
5 downward dog to cobra
10 high plank rotation (10/10)
15 supermans

strength: emom 10'
min 1:
8-12 roll outs
min 2:
3-8 power clean* or 6-10 high pull*
+ 3 c2b pull ups/ 4 pull ups/ 5 t-bar row
*increase weight every round

metcon for time tc 26'

buy in: 500m ski/ (row)

21-15-9
kb taters 12+/20+
kb pull through
kb russian twist

in to: 6x10m d-ball carry

21-15-9
db push press 2x 10+/20+
db push ups
db tuck ups

buy out: 1200m bike

WOD Tuesday 05.11.2024
9:00/18:15 Coach Frank

Warm up

Strength

EMOM 10’
Front Squats
Time Repetitions
Min 1+2 7-9
Min 3+4 5-7
Min 5+6 4-6
Min 7-10. 1-3

climbing in weight

Move prep

Metcon TC 16'

6 Rounds for Time
10 romanian deadlifts
8 HSPU
30 DU’s/60 SU’s

RDL:RX 85/45

Direct into
core
50 sit ups
50 jack knife

©️ Frank

FitnessWOD Montag 17:30/18:40
Coach Sebastian

EMOM 35

Min 1 - 10-15 cal ski
Min 2 - 12-16 DB box step ups
Min 3 - 15-20 KB Swings
Min 4 - 20-30 Russian med ball twists
Min 5 - Rest

WOD Sunday 03.11.2024
11:00 Coach Frank

Warm Up
TABATA

Arm Cycling
Push Backs
Lunges
HS-Hold

Move Prep 8’
Then

5 Rounds
10 m Handstand Walk
Scald: 14 Wall Faced Hip Touches
40 m D-Ball Carry (in Front)

As far as you can in 21’

1 Deadlift
1 Hang Squat Clean
1 Squat Clean
2 Burpee over Bar

50 Plate Hold Flutter Kicks

2 Deadlift
2 Hang Squat Clean
2 Squat Clean
4 Burpee over Bar

3 Deadlift
3 Hang Squat Clean
3 Squat Clean
6 Burpee over Bar

50 Plate Hold Flutter Kicks

Follow this pattern till 24 min over
©️ Frank

WOD Sunday 03.11.2024
10:00 Coach Frank
Open for all

Warm up
2 Rounds
20 Jumping Jacks
30 Mountain climber
20 Shoulder Touches
10 Diagonal Toe Touches

Then

5 Rounds for Time
EMOM
Core
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 second Hollow Hold
30 sec Rest

Move Prep
Barbell Mobility

Then
TABATA
Thruster: Empty Bar
For Reps

Metcon AMRAP

21’TC

20 KB Russin Twist
10 D-DB Squat Clean
20 D-DB Floor Presses
10 Cal Ski/Row

© Frank

WOD Saturday 02.11.2024
09:30/10:40
Coach Frank

warm up :

Starter: 4 rounds
shaking legs
1 min wall sit
30 sec wave squats
30 sec split squat jumps
1 min elbow plank

Fitness HIIT

On the 2:30 x 2

12-9-6
sprinter lunges
Box Jumps over
RT:double unders/single unders
Rest 90s

On the 2:30 x 2

12-9-6
Ab-Mat Sit ups
Ball Slams
RT Max Cal Assault Bike
Rest 90s

On the 2:30 x 2
12-9-6
Med Ball Sit ups
Wall Balls
RT-Max Cal Ski Erg
Rest 90s

On the 2:30 x 2
12-9-6
KTE
KB full swings
RT Max Reps Burpees

Rest 90s

© Frank

WOD Friday 01.11.2024
17:30 Coach Frank
Open for all

Warm up 2 rounds
50”10”
Ski
lat stretch
barbell shoulder rotation
banded pull apart
Strength: 12’

EMOM :

EMOM : 9’
Min1: 10 Press
Min 2: 8 Press
Min 3: 6 Press
Min 4: 6-8 push press
Min 5: 6-8 push press
Min 6: 3-5 push jerk
Min 7: 3-5 push jerk
Min 8: 1-3 split jerk
Min 9: 1-3 split jerk

Metcon: 8 Rounds for Time

8 chin ups(grip supinated)
12 push ups on dumbbells
16 db bent over row
20 plate tuck ups
©️Frank

WOD Friday 01.11.2024
8:00 Coach Frank
Warm up
2 rounds
50”10”
Ski
lat stretch
barbell shoulder rotation
banded pull apart

Strength:
EMOM : 7’
Min1: 10 Press
Min 2: 8 Press
Min 3: 6 Press
Min 4: 6-8 push press
Min 5: 4-8 push press
Min 6: 4-8 push press
Min 7: 4-8 push press

Metcon: 6 rounds for time

6 reverse grip pull ups
12 db-push ups
15 d-db bent over row
20 tuck ups

©️Frank

WOD Thursday 31.10.24
18:30 - coach Floh

Warm up

Move Prep Power Sn**ch 5 min

EMOM 12 min

Even: 5-5-4-4-3-3 Power Sn**ch
Odd: 8-8-8-8-8-8 Roll outs

AMRAP 20 min:
2-4-6-8…
Double DB Box Step over
DB Sn**ch
DB OH Sit up
Burpee over DB

20 DU/ 40 SU after each round

FitnessWOD Donnerstag 17:30
Coach Sebastian

Teams of 2

AMRAP 35

120 cal bike
90 wall balls
60 devils press

WOD 31.10.2024
9:00 Coach Frank

Warm up

2 min ski
2 min lat stretch-calfstretch-sumo squats
2 min bike
2 min good mornings-barbell mobility

Move prep

Metcon for Time Cap: 30’

Core
3 rounds
10 v ups
15 tuck ups
20 sit ups
30’’ wall plank

direct into
2-4-6-8-10
hang power clean
1-2-3-4-5
wall climb

direct into
5-10-15-20
kb taters
5-10-15-20
hr push ups

direct into
12/9 cal bike
4 d-ball over shoulder

©️Frank

WOD Wednesday 30.10.2024
18.00 coach Nils

strength: emom 12'
min 1: 20-40sec handstand step ups or handstand hold or plank step ups
min 2: 10-16 hanging leg raises with rotation

conditioning: amrap 24'

partner a: 400m run or 1200m bike

partner b:
20 kb russian swing
15 h.r. push ups
10 v-ups
5 pull ups

Mobility Wednesday 30.10.2024
17.00Uhr coach Nils

improve your shoulder/ hip mobility
8 week programm (week 8)

warm up: line drills

mobility:
2 rounds
each excercise 1 min
1) shoulder activation with kb
2) smash - back extensor
3) smash - trapezius
4) ring pec stretch
5) eccentric chin-ups
6) (kb) thoracic ext. over med ball
7) super frog stretch with plate
8) sumo squat stretch + rotation
9) heel sit (with kb)
10) slow oh squat with dowl

conditioning: in team of 3
amrap 15'
partner 1: 300/350m row/ ski
partner 2: max deficit push ups
partner 3: max db sit ups