CrossFit Allmend
Fit for Lifts
All Levels
10:00 - 11:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 2 sets: 3 shuttle runs 3 inchworms 10 walking lunges out 20 mountain climbers 10 walking lunges back 10 forward and back leg swings, right 10 forward and back leg swings, left – 1 shuttle run is 25 out and back. Specific Warm-up -Power clean Loading up 3 sets: 3 power cleans – Build in load. – Perform touch-and-go reps or quick singles. Workout For load: Power clean 3-3-2-2-1-1-1-1
Freie Plätze: 7
All Levels
10:00 - 11:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 3 sets: :30 easy pace :20 moderate pace :10 fast pace 2 sets: :30 band pull-aparts 5-10 hand-release push-ups 5-10 ring rows :15-:30 handstand hold 5-10 strict pull-ups (scale to foot-assisted pull-ups) 10 sit-ups Specific Warm-up -Double-under -Shoulder press Loading 3 sets 5 shoulder press – Build in load across sets. – Rest ~1:30 between sets. Mini round 1 round: 20 double-unders 20 sit-ups 3 shoulder presses – Use workout variations. Workout 50-40-30-20-10 reps for time: Double-unders Sit-ups – Perform 5 shoulder presses after each round (80% of 1-rep max).
Freie Plätze: 8
Weightlifting 3. Week Snatch
11:00 - 12:00
CF Allmend
Raffaele D'Alto
Warm-up & Mobility (Burgener Warm-up) Exercises 3 sets of: 3 Muscle Snatch from the ground 3 Overhead Squat then 5 sets of: 1 Power Snatch high receiving position 1 Power Snatch middle receiving position 1 Full Snatch low receiving position then 8 sets of: 1 Full Snatch 3 sets of: 3 Behind the neck Press in stand position
Freie Plätze: 6
WOD
10:00 - 11:30
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: Partner 1: row (15 pulls – easy) Partner 2: inchworms – Switch when partner 1 completes the row. 1 set: Partner 1: row (15 pulls – moderate) Partner 2: air squats – Switch when partner 1 completes the row. 1 set: Partner 1: row (15 pulls – hard) Partner 2: front-to-back strict press – Switch when partner 1 completes the row. 1 set: Partner 1: 250-meter row Partner 2: rest – Switch when partner 1 completes the row. Workout For time with a partner: 8 total rounds: 500-m row – Partners alternate efforts. Once the 8 rounds are complete, perform: 100 back squats (45/70 kg) – One person works at a time.
Freie Plätze: 8
Masters Class
16:30 - 17:30
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: :45 Samson lunges :45 push-ups from the knees :45 bent-over kettlebell rows (switch arms as needed) :45 air squats :45 kettlebell shoulder presses (switch arms as needed) :45 scap pull-ups Specific Warm-up -Shoulder taps -Knees-to-elbows -Kettlebell swing Test round 1 set: 20 shoulder taps 10 knees-to-elbows 10 kettlebell swings Handstand walk (25 ft) – Use workout weight and variations. Workout AMRAP 14: 20 shoulder taps 10 knees-to-elbows 10 KB swings (24/32 kg) 20 shoulder taps 20 knees-to-elbows 20 KB swings
Freie Plätze: 10
All Levels
12:00 - 13:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 2 sets: 3 shuttle runs 3 inchworms 10 walking lunges out 20 mountain climbers 10 walking lunges back 10 forward and back leg swings, right 10 forward and back leg swings, left – 1 shuttle run is 25 out and back. Specific Warm-up -Power clean Loading up 3 sets: 3 power cleans – Build in load. – Perform touch-and-go reps or quick singles. Workout For load: Power clean 3-3-2-2-1-1-1-1
Freie Plätze: 8
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 3 sets: :30 easy pace :20 moderate pace :10 fast pace – Row, ski, or air bike. Perform straight through on one machine OR switch after 60 seconds of work. 2 sets: 5 elbow-to-instep/leg :30 unweighted good mornings 5-10 step back lunges/leg 5-10 single-leg toe touches/leg 20 banded side steps (moving right) 20 banded side steps (moving left) Specific Warm-up Workout prep 1 set: 200-meter run 10 box step-ups 200-meter run 10 dumbbell box step-ups 10 burpees 10 dumbbell box step-ups – Athletes can increase the load of the dumbbells across this warm-up to find their workout weight. – Use workout variations. Workout 3 rounds for time: 20 DB box step-ups (15/22.5 kg) (51/51 cm) 400-m run – Use two dumbbells. – Wear a weight vest (14/20 lb). Accessory 3 sets: 10 dumbbell Bulgarian split squats, right 10 dumbbell Bulgarian split squats, left 10 strict toes-to-bars – Rest as needed to maintain quality movement.
Freie Plätze: 7
All Levels
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 3 sets: :30 easy pace :20 moderate pace :10 fast pace – Row, ski, or air bike. Perform straight through on one machine OR switch after 60 seconds of work. 2 sets: 5 elbow-to-instep/leg :30 unweighted good mornings 5-10 step back lunges/leg 5-10 single-leg toe touches/leg 20 banded side steps (moving right) 20 banded side steps (moving left) Specific Warm-up Workout prep 1 set: 200-meter run 10 box step-ups 200-meter run 10 dumbbell box step-ups 10 burpees 10 dumbbell box step-ups – Athletes can increase the load of the dumbbells across this warm-up to find their workout weight. – Use workout variations. Workout 3 rounds for time: 20 DB box step-ups (15/22.5 kg) (51/51 cm) 400-m run – Use two dumbbells. – Wear a weight vest (14/20 lb). Accessory 3 sets: 10 dumbbell Bulgarian split squats, right 10 dumbbell Bulgarian split squats, left 10 strict toes-to-bars – Rest as needed to maintain quality movement.
Freie Plätze: 7
WOD
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 3 sets: :30 easy pace :20 moderate pace :10 fast pace – Row, ski, or air bike. Perform straight through on one machine OR switch after 60 seconds of work. 2 sets: 5 elbow-to-instep/leg :30 unweighted good mornings 5-10 step back lunges/leg 5-10 single-leg toe touches/leg 20 banded side steps (moving right) 20 banded side steps (moving left) Workout 3 rounds for time: 20 DB box step-ups (15/22.5 kg) (51/51 cm) 400-m run – Use two dumbbells. – Wear a weight vest (14/20 lb). Strength II On a 20:00 clock: Build to a 1-rep-max back squat
Freie Plätze: 6
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up EMOM 6: Min 1 | :30 jumping jacks + air squats until the clock hits :45 Min 2 | :45 bike Min 3 | 10 ring rows + straight arm plank hold until the clock hits :45 – After finishing the 3-minute cycle, repeat it at a faster pace. Specific Warm-up -Deadlift Build-up 1 set: 10 deadlifts, light weight :20 bar hang 5 broad jumps 5 push-ups from knees 1 set: 5 deadlifts, moderate weight 3 negative pull-ups, 3-5 second lowering phase (scale to feet on floor) 5 box jumps, low height 5 push-ups 1 set: 5 deadlifts, slightly lighter than workout weight 3 strict pull-ups 3 box jumps, workout height 3 hand-release push-ups 1 set: 3 deadlifts :30 bike – Use workout load and pace. Workout For total reps: AMRAP 2: Max-reps deadlifts (70/102 kg) AMRAP 19: 4 strict pull-ups 11 box jumps (61/76 cm) 13 hand-release push-ups 23-cal bike AMRAP 2: Max-reps deadlifts (70/100 kg) – No rest between AMRAPs.
Freie Plätze: 8
All Levels
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up EMOM 6: Min 1 | :30 jumping jacks + air squats until the clock hits :45 Min 2 | :45 bike Min 3 | 10 ring rows + straight arm plank hold until the clock hits :45 – After finishing the 3-minute cycle, repeat it at a faster pace. Specific Warm-up -Deadlift Build-up 1 set: 10 deadlifts, light weight :20 bar hang 5 broad jumps 5 push-ups from knees 1 set: 5 deadlifts, moderate weight 3 negative pull-ups, 3-5 second lowering phase (scale to feet on floor) 5 box jumps, low height 5 push-ups 1 set: 5 deadlifts, slightly lighter than workout weight 3 strict pull-ups 3 box jumps, workout height 3 hand-release push-ups 1 set: 3 deadlifts :30 bike – Use workout load and pace. Workout For total reps: AMRAP 2: Max-reps deadlifts (70/102 kg) AMRAP 19: 4 strict pull-ups 11 box jumps (61/76 cm) 13 hand-release push-ups 23-cal bike AMRAP 2: Max-reps deadlifts (70/100 kg)
Freie Plätze: 8
Weightlifting 3. Week Snatch
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Warm-up & Mobility (Burgener Warm-up) Exercises 3 sets of: 3 Muscle Snatch from the ground 3 Overhead Squat then 5 sets of: 1 Power Snatch high receiving position 1 Power Snatch middle receiving position 1 Full Snatch low receiving position then 8 sets of: 1 Full Snatch 3 sets of: 3 Behind the neck Press in stand position
Freie Plätze: 7
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Rowing warm-up 1 set: 15 pulls on the rower (easy pace) – Coach athletes to sit up tall on the rower and a proper rowing sequence of legs, body, arms, arms, body, legs. 1 set: 15 pulls on the rower (18-20 strokes-per-minute pace) 10 good mornings + jump – At a pace of 18-20 strokes per minute with a strong drive through the legs, athletes should notice their split time is lower than their previous set. 1 set: 15 pulls on the rower (22-24 strokes-per-minute pace) 10 air squats – At a pace of 22-24 strokes per minute, athletes should notice their split time. With the same effort as the previous set but a faster stroke rate, their pace should increase. 1 set: 15 pulls on the rower (26-30+ strokes-per-minute pace) 10 jumping air squats – At a pace of 26-30+ strokes per minute, athletes should notice their split time. With the same effort as the previous set but a faster stroke rate, their pace should be the fastest yet. Specific warm-up -Squat clean thruster Strength Every 2:00 x 5 sets: 2 thrusters + 2 push presses + 2 front squats – Start at workout weight, and build to a moderate-to-heavy load. Mini round 1 set: 10-calorie row 7 thrusters – Use workout variations. Workout 21-15-9 reps for time of: Cal row Thrusters (30/40 kg)
Freie Plätze: 8
Powerlifting
18:00 - 19:00
CF Allmend
Flavia Zuber
Rowing warm-up 1 set: 15 pulls on the rower (easy pace) – Coach athletes to sit up tall on the rower and a proper rowing sequence of legs, body, arms, arms, body, legs. 1 set: 15 pulls on the rower (18-20 strokes-per-minute pace) 10 good mornings + jump – At a pace of 18-20 strokes per minute with a strong drive through the legs, athletes should notice their split time is lower than their previous set. 1 set: 15 pulls on the rower (22-24 strokes-per-minute pace) 10 air squats – At a pace of 22-24 strokes per minute, athletes should notice their split time. With the same effort as the previous set but a faster stroke rate, their pace should increase. 1 set: 15 pulls on the rower (26-30+ strokes-per-minute pace) 10 jumping air squats – At a pace of 26-30+ strokes per minute, athletes should notice their split time. With the same effort as the previous set but a faster stroke rate, their pace should be the fastest yet. STRENGTH 5 x 8-10 reps Overhead Squats then 3 x 20 reps Tom Platz Squats then 3 x 10 calf Raises each side
Freie Plätze: 8
All Levels
19:00 - 20:00
CF Allmend
Flavia Zuber
Rowing warm-up 1 set: 15 pulls on the rower (easy pace) – Coach athletes to sit up tall on the rower and a proper rowing sequence of legs, body, arms, arms, body, legs. 1 set: 15 pulls on the rower (18-20 strokes-per-minute pace) 10 good mornings + jump – At a pace of 18-20 strokes per minute with a strong drive through the legs, athletes should notice their split time is lower than their previous set. 1 set: 15 pulls on the rower (22-24 strokes-per-minute pace) 10 air squats – At a pace of 22-24 strokes per minute, athletes should notice their split time. With the same effort as the previous set but a faster stroke rate, their pace should increase. 1 set: 15 pulls on the rower (26-30+ strokes-per-minute pace) 10 jumping air squats – At a pace of 26-30+ strokes per minute, athletes should notice their split time. With the same effort as the previous set but a faster stroke rate, their pace should be the fastest yet. Specific warm-up -Squat clean thruster Strength Every 2:00 x 5 sets: 2 thrusters + 2 push presses + 2 front squats – Start at workout weight, and build to a moderate-to-heavy load. Mini round 1 set: 10-calorie row 7 thrusters – Use workout variations. Workout 21-15-9 reps for time of: Cal row Thrusters (30/40 kg)
Freie Plätze: 8
All Levels
18:00 - 19:00
CF Allmend
Flavia Zuber
Dynamic warm-up 1 set: :45 Samson lunges :45 push-ups from the knees :45 bent-over kettlebell rows (switch arms as needed) :45 air squats :45 kettlebell shoulder presses (switch arms as needed) :45 scap pull-ups Specific Warm-up -Handstand walk -Knees-to-elbows -Kettlebell swing Test round 1 set: Handstand walk (25 ft) 10 knees-to-elbows 10 kettlebell swings Handstand walk (25 ft) – Use workout weight and variations. Workout AMRAP 14: Handstand walk (15.2 m) 10 knees-to-elbows 10 KB swings (24/32 kg) Handstand walk (15.2 m) 20 knees-to-elbows 20 KB swings
Freie Plätze: 8
All Levels
19:00 - 20:00
CF Allmend
Flavia Zuber
Dynamic warm-up 1 set: :45 Samson lunges :45 push-ups from the knees :45 bent-over kettlebell rows (switch arms as needed) :45 air squats :45 kettlebell shoulder presses (switch arms as needed) :45 scap pull-ups Specific Warm-up -Handstand walk -Knees-to-elbows -Kettlebell swing Test round 1 set: Handstand walk (25 ft) 10 knees-to-elbows 10 kettlebell swings Handstand walk (25 ft) – Use workout weight and variations. Workout AMRAP 14: Handstand walk (15.2 m) 10 knees-to-elbows 10 KB swings (24/32 kg) Handstand walk (15.2 m) 20 knees-to-elbows 20 KB swings
Freie Plätze: 8
All levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 2 sets: 3 shuttle runs 3 inchworms 10 walking lunges out 20 mountain climbers 10 walking lunges back 10 forward and back leg swings, right 10 forward and back leg swings, left – 1 shuttle run is 25 out and back. Specific Warm-up -Power clean Loading up 3 sets: 3 power cleans – Build in load. – Perform touch-and-go reps or quick singles. Workout For load: Power clean 3-3-2-2-1-1-1-1
Freie Plätze: 8
Powerlifting
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 2 sets: 3 shuttle runs 3 inchworms 10 walking lunges out 20 mountain climbers 10 walking lunges back 10 forward and back leg swings, right 10 forward and back leg swings, left – 1 shuttle run is 25 out and back. STRENGTH 5 x 8-10 reps Overhead Squats then 3 x 20 reps Tom Platz Squats then 3 x 10 calf Raises each side
Freie Plätze: 8
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 2 sets: 3 shuttle runs 3 inchworms 10 walking lunges out 20 mountain climbers 10 walking lunges back 10 forward and back leg swings, right 10 forward and back leg swings, left – 1 shuttle run is 25 out and back. Specific Warm-up -Power clean Loading up 3 sets: 3 power cleans – Build in load. – Perform touch-and-go reps or quick singles. Workout For load: Power clean 3-3-2-2-1-1-1-1
Freie Plätze: 7
Wochenansicht
MONTAG, 13.07.2026
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 3 sets: :30 easy pace :20 moderate pace :10 fast pace – Row, ski, or air bike. Perform straight through on one machine OR switch after 60 seconds of work. 2 sets: 5 elbow-to-instep/leg :30 unweighted good mornings 5-10 step back lunges/leg 5-10 single-leg toe touches/leg 20 banded side steps (moving right) 20 banded side steps (moving left) Specific Warm-up Workout prep 1 set: 200-meter run 10 box step-ups 200-meter run 10 dumbbell box step-ups 10 burpees 10 dumbbell box step-ups – Athletes can increase the load of the dumbbells across this warm-up to find their workout weight. – Use workout variations. Workout 3 rounds for time: 20 DB box step-ups (15/22.5 kg) (51/51 cm) 400-m run – Use two dumbbells. – Wear a weight vest (14/20 lb). Accessory 3 sets: 10 dumbbell Bulgarian split squats, right 10 dumbbell Bulgarian split squats, left 10 strict toes-to-bars – Rest as needed to maintain quality movement.
Freie Plätze: 7
All Levels
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 3 sets: :30 easy pace :20 moderate pace :10 fast pace – Row, ski, or air bike. Perform straight through on one machine OR switch after 60 seconds of work. 2 sets: 5 elbow-to-instep/leg :30 unweighted good mornings 5-10 step back lunges/leg 5-10 single-leg toe touches/leg 20 banded side steps (moving right) 20 banded side steps (moving left) Specific Warm-up Workout prep 1 set: 200-meter run 10 box step-ups 200-meter run 10 dumbbell box step-ups 10 burpees 10 dumbbell box step-ups – Athletes can increase the load of the dumbbells across this warm-up to find their workout weight. – Use workout variations. Workout 3 rounds for time: 20 DB box step-ups (15/22.5 kg) (51/51 cm) 400-m run – Use two dumbbells. – Wear a weight vest (14/20 lb). Accessory 3 sets: 10 dumbbell Bulgarian split squats, right 10 dumbbell Bulgarian split squats, left 10 strict toes-to-bars – Rest as needed to maintain quality movement.
Freie Plätze: 7
WOD
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 3 sets: :30 easy pace :20 moderate pace :10 fast pace – Row, ski, or air bike. Perform straight through on one machine OR switch after 60 seconds of work. 2 sets: 5 elbow-to-instep/leg :30 unweighted good mornings 5-10 step back lunges/leg 5-10 single-leg toe touches/leg 20 banded side steps (moving right) 20 banded side steps (moving left) Workout 3 rounds for time: 20 DB box step-ups (15/22.5 kg) (51/51 cm) 400-m run – Use two dumbbells. – Wear a weight vest (14/20 lb). Strength II On a 20:00 clock: Build to a 1-rep-max back squat
Freie Plätze: 6
DIENSTAG, 14.07.2026
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up EMOM 6: Min 1 | :30 jumping jacks + air squats until the clock hits :45 Min 2 | :45 bike Min 3 | 10 ring rows + straight arm plank hold until the clock hits :45 – After finishing the 3-minute cycle, repeat it at a faster pace. Specific Warm-up -Deadlift Build-up 1 set: 10 deadlifts, light weight :20 bar hang 5 broad jumps 5 push-ups from knees 1 set: 5 deadlifts, moderate weight 3 negative pull-ups, 3-5 second lowering phase (scale to feet on floor) 5 box jumps, low height 5 push-ups 1 set: 5 deadlifts, slightly lighter than workout weight 3 strict pull-ups 3 box jumps, workout height 3 hand-release push-ups 1 set: 3 deadlifts :30 bike – Use workout load and pace. Workout For total reps: AMRAP 2: Max-reps deadlifts (70/102 kg) AMRAP 19: 4 strict pull-ups 11 box jumps (61/76 cm) 13 hand-release push-ups 23-cal bike AMRAP 2: Max-reps deadlifts (70/100 kg) – No rest between AMRAPs.
Freie Plätze: 8
All Levels
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up EMOM 6: Min 1 | :30 jumping jacks + air squats until the clock hits :45 Min 2 | :45 bike Min 3 | 10 ring rows + straight arm plank hold until the clock hits :45 – After finishing the 3-minute cycle, repeat it at a faster pace. Specific Warm-up -Deadlift Build-up 1 set: 10 deadlifts, light weight :20 bar hang 5 broad jumps 5 push-ups from knees 1 set: 5 deadlifts, moderate weight 3 negative pull-ups, 3-5 second lowering phase (scale to feet on floor) 5 box jumps, low height 5 push-ups 1 set: 5 deadlifts, slightly lighter than workout weight 3 strict pull-ups 3 box jumps, workout height 3 hand-release push-ups 1 set: 3 deadlifts :30 bike – Use workout load and pace. Workout For total reps: AMRAP 2: Max-reps deadlifts (70/102 kg) AMRAP 19: 4 strict pull-ups 11 box jumps (61/76 cm) 13 hand-release push-ups 23-cal bike AMRAP 2: Max-reps deadlifts (70/100 kg)
Freie Plätze: 8
Weightlifting 3. Week Snatch
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Warm-up & Mobility (Burgener Warm-up) Exercises 3 sets of: 3 Muscle Snatch from the ground 3 Overhead Squat then 5 sets of: 1 Power Snatch high receiving position 1 Power Snatch middle receiving position 1 Full Snatch low receiving position then 8 sets of: 1 Full Snatch 3 sets of: 3 Behind the neck Press in stand position
Freie Plätze: 7
MITTWOCH, 15.07.2026
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Rowing warm-up 1 set: 15 pulls on the rower (easy pace) – Coach athletes to sit up tall on the rower and a proper rowing sequence of legs, body, arms, arms, body, legs. 1 set: 15 pulls on the rower (18-20 strokes-per-minute pace) 10 good mornings + jump – At a pace of 18-20 strokes per minute with a strong drive through the legs, athletes should notice their split time is lower than their previous set. 1 set: 15 pulls on the rower (22-24 strokes-per-minute pace) 10 air squats – At a pace of 22-24 strokes per minute, athletes should notice their split time. With the same effort as the previous set but a faster stroke rate, their pace should increase. 1 set: 15 pulls on the rower (26-30+ strokes-per-minute pace) 10 jumping air squats – At a pace of 26-30+ strokes per minute, athletes should notice their split time. With the same effort as the previous set but a faster stroke rate, their pace should be the fastest yet. Specific warm-up -Squat clean thruster Strength Every 2:00 x 5 sets: 2 thrusters + 2 push presses + 2 front squats – Start at workout weight, and build to a moderate-to-heavy load. Mini round 1 set: 10-calorie row 7 thrusters – Use workout variations. Workout 21-15-9 reps for time of: Cal row Thrusters (30/40 kg)
Freie Plätze: 8
Powerlifting
18:00 - 19:00
CF Allmend
Flavia Zuber
Rowing warm-up 1 set: 15 pulls on the rower (easy pace) – Coach athletes to sit up tall on the rower and a proper rowing sequence of legs, body, arms, arms, body, legs. 1 set: 15 pulls on the rower (18-20 strokes-per-minute pace) 10 good mornings + jump – At a pace of 18-20 strokes per minute with a strong drive through the legs, athletes should notice their split time is lower than their previous set. 1 set: 15 pulls on the rower (22-24 strokes-per-minute pace) 10 air squats – At a pace of 22-24 strokes per minute, athletes should notice their split time. With the same effort as the previous set but a faster stroke rate, their pace should increase. 1 set: 15 pulls on the rower (26-30+ strokes-per-minute pace) 10 jumping air squats – At a pace of 26-30+ strokes per minute, athletes should notice their split time. With the same effort as the previous set but a faster stroke rate, their pace should be the fastest yet. STRENGTH 5 x 8-10 reps Overhead Squats then 3 x 20 reps Tom Platz Squats then 3 x 10 calf Raises each side
Freie Plätze: 8
All Levels
19:00 - 20:00
CF Allmend
Flavia Zuber
Rowing warm-up 1 set: 15 pulls on the rower (easy pace) – Coach athletes to sit up tall on the rower and a proper rowing sequence of legs, body, arms, arms, body, legs. 1 set: 15 pulls on the rower (18-20 strokes-per-minute pace) 10 good mornings + jump – At a pace of 18-20 strokes per minute with a strong drive through the legs, athletes should notice their split time is lower than their previous set. 1 set: 15 pulls on the rower (22-24 strokes-per-minute pace) 10 air squats – At a pace of 22-24 strokes per minute, athletes should notice their split time. With the same effort as the previous set but a faster stroke rate, their pace should increase. 1 set: 15 pulls on the rower (26-30+ strokes-per-minute pace) 10 jumping air squats – At a pace of 26-30+ strokes per minute, athletes should notice their split time. With the same effort as the previous set but a faster stroke rate, their pace should be the fastest yet. Specific warm-up -Squat clean thruster Strength Every 2:00 x 5 sets: 2 thrusters + 2 push presses + 2 front squats – Start at workout weight, and build to a moderate-to-heavy load. Mini round 1 set: 10-calorie row 7 thrusters – Use workout variations. Workout 21-15-9 reps for time of: Cal row Thrusters (30/40 kg)
Freie Plätze: 8
DONNERSTAG, 16.07.2026
Masters Class
16:30 - 17:30
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: :45 Samson lunges :45 push-ups from the knees :45 bent-over kettlebell rows (switch arms as needed) :45 air squats :45 kettlebell shoulder presses (switch arms as needed) :45 scap pull-ups Specific Warm-up -Shoulder taps -Knees-to-elbows -Kettlebell swing Test round 1 set: 20 shoulder taps 10 knees-to-elbows 10 kettlebell swings Handstand walk (25 ft) – Use workout weight and variations. Workout AMRAP 14: 20 shoulder taps 10 knees-to-elbows 10 KB swings (24/32 kg) 20 shoulder taps 20 knees-to-elbows 20 KB swings
Freie Plätze: 10
All Levels
18:00 - 19:00
CF Allmend
Flavia Zuber
Dynamic warm-up 1 set: :45 Samson lunges :45 push-ups from the knees :45 bent-over kettlebell rows (switch arms as needed) :45 air squats :45 kettlebell shoulder presses (switch arms as needed) :45 scap pull-ups Specific Warm-up -Handstand walk -Knees-to-elbows -Kettlebell swing Test round 1 set: Handstand walk (25 ft) 10 knees-to-elbows 10 kettlebell swings Handstand walk (25 ft) – Use workout weight and variations. Workout AMRAP 14: Handstand walk (15.2 m) 10 knees-to-elbows 10 KB swings (24/32 kg) Handstand walk (15.2 m) 20 knees-to-elbows 20 KB swings
Freie Plätze: 8
All Levels
19:00 - 20:00
CF Allmend
Flavia Zuber
Dynamic warm-up 1 set: :45 Samson lunges :45 push-ups from the knees :45 bent-over kettlebell rows (switch arms as needed) :45 air squats :45 kettlebell shoulder presses (switch arms as needed) :45 scap pull-ups Specific Warm-up -Handstand walk -Knees-to-elbows -Kettlebell swing Test round 1 set: Handstand walk (25 ft) 10 knees-to-elbows 10 kettlebell swings Handstand walk (25 ft) – Use workout weight and variations. Workout AMRAP 14: Handstand walk (15.2 m) 10 knees-to-elbows 10 KB swings (24/32 kg) Handstand walk (15.2 m) 20 knees-to-elbows 20 KB swings
Freie Plätze: 8
FREITAG, 17.07.2026
All Levels
10:00 - 11:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 2 sets: 3 shuttle runs 3 inchworms 10 walking lunges out 20 mountain climbers 10 walking lunges back 10 forward and back leg swings, right 10 forward and back leg swings, left – 1 shuttle run is 25 out and back. Specific Warm-up -Power clean Loading up 3 sets: 3 power cleans – Build in load. – Perform touch-and-go reps or quick singles. Workout For load: Power clean 3-3-2-2-1-1-1-1
Freie Plätze: 7
All Levels
12:00 - 13:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 2 sets: 3 shuttle runs 3 inchworms 10 walking lunges out 20 mountain climbers 10 walking lunges back 10 forward and back leg swings, right 10 forward and back leg swings, left – 1 shuttle run is 25 out and back. Specific Warm-up -Power clean Loading up 3 sets: 3 power cleans – Build in load. – Perform touch-and-go reps or quick singles. Workout For load: Power clean 3-3-2-2-1-1-1-1
Freie Plätze: 8
All levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 2 sets: 3 shuttle runs 3 inchworms 10 walking lunges out 20 mountain climbers 10 walking lunges back 10 forward and back leg swings, right 10 forward and back leg swings, left – 1 shuttle run is 25 out and back. Specific Warm-up -Power clean Loading up 3 sets: 3 power cleans – Build in load. – Perform touch-and-go reps or quick singles. Workout For load: Power clean 3-3-2-2-1-1-1-1
Freie Plätze: 8
Powerlifting
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 2 sets: 3 shuttle runs 3 inchworms 10 walking lunges out 20 mountain climbers 10 walking lunges back 10 forward and back leg swings, right 10 forward and back leg swings, left – 1 shuttle run is 25 out and back. STRENGTH 5 x 8-10 reps Overhead Squats then 3 x 20 reps Tom Platz Squats then 3 x 10 calf Raises each side
Freie Plätze: 8
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 2 sets: 3 shuttle runs 3 inchworms 10 walking lunges out 20 mountain climbers 10 walking lunges back 10 forward and back leg swings, right 10 forward and back leg swings, left – 1 shuttle run is 25 out and back. Specific Warm-up -Power clean Loading up 3 sets: 3 power cleans – Build in load. – Perform touch-and-go reps or quick singles. Workout For load: Power clean 3-3-2-2-1-1-1-1
Freie Plätze: 7
SAMSTAG, 18.07.2026
All Levels
10:00 - 11:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 3 sets: :30 easy pace :20 moderate pace :10 fast pace 2 sets: :30 band pull-aparts 5-10 hand-release push-ups 5-10 ring rows :15-:30 handstand hold 5-10 strict pull-ups (scale to foot-assisted pull-ups) 10 sit-ups Specific Warm-up -Double-under -Shoulder press Loading 3 sets 5 shoulder press – Build in load across sets. – Rest ~1:30 between sets. Mini round 1 round: 20 double-unders 20 sit-ups 3 shoulder presses – Use workout variations. Workout 50-40-30-20-10 reps for time: Double-unders Sit-ups – Perform 5 shoulder presses after each round (80% of 1-rep max).
Freie Plätze: 8
Weightlifting 3. Week Snatch
11:00 - 12:00
CF Allmend
Raffaele D'Alto
Warm-up & Mobility (Burgener Warm-up) Exercises 3 sets of: 3 Muscle Snatch from the ground 3 Overhead Squat then 5 sets of: 1 Power Snatch high receiving position 1 Power Snatch middle receiving position 1 Full Snatch low receiving position then 8 sets of: 1 Full Snatch 3 sets of: 3 Behind the neck Press in stand position
Freie Plätze: 6
SONNTAG, 19.07.2026
WOD
10:00 - 11:30
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: Partner 1: row (15 pulls – easy) Partner 2: inchworms – Switch when partner 1 completes the row. 1 set: Partner 1: row (15 pulls – moderate) Partner 2: air squats – Switch when partner 1 completes the row. 1 set: Partner 1: row (15 pulls – hard) Partner 2: front-to-back strict press – Switch when partner 1 completes the row. 1 set: Partner 1: 250-meter row Partner 2: rest – Switch when partner 1 completes the row. Workout For time with a partner: 8 total rounds: 500-m row – Partners alternate efforts. Once the 8 rounds are complete, perform: 100 back squats (45/70 kg) – One person works at a time.
Freie Plätze: 8