KW 26

 

MONTAG: 18:00 – 19:30 UHR:

20 MIN FULL BODY MOBILITY

 

SKILL: SNATCH (WOCHE 2/4)

 

3 ROUNDS

90 SEC CARDIO 

30 SEC STRAIGHT LEG HIP BRIDGE HOLD

30-40 SEC WALL SIT

 

2 ROUNDS EMPTY BAR:

BTN SNATCH PRESS

10 SEC SNATCH GRIP OVERHEAD HOLD

5 OH SQUAT

 

3 SETS

8 HANG POWER SNATCH

 

EVERY 2 MIN X 6

2 POWER SNATCH + 2 OH SQUAT + 3 BURPEE BOX JUMP STEP DOWN

 

4 SETS

10  BOX SQUAT (SAME WEIGHT)

 

3  ROUNDS FOR TIME 

400 M RUN

30 AIR SQUAT

20 TTB

60 DU

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: PUSH/ PULL (WOCHE 2/4)

 

3 SUPERSETS

6 BARBELL PUSH PRESS

6/6 LATERAL MEDBALL SLAM

 

3 SETS

6-8 CHIN UP

 

3 SETS

10-12 SEATED PRONATED DB STRIC PRESS

12 DUMBBELL FULL RAISE

12 HALF KNEELING BANDED FACE PULL

 

4-5-6-7

POWER CLEAN

1 ROUNDS OF:

5 PULL UP

10 PUSH UP

15 AIR SQUAT

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: CLEAN  (WOCHE 2/4)

 

EVERY 2 MIN X 5

5 MUSCLE CLEAN

 

3 SETS

8 FRONT SQUAT

10 GOBLET TALL KNEELING TO STANDING

 

2 SETS

8/8 STANDING KB KNEE RAISE

80 M SINGLE ARM FARMERS CARRY

 

3 ROUNDS FOR TIME

700 M BIKE/ 500 M ROW

12 ALT. GOBLET BOX STEP UP

8/8 GOBLET COSSACK SQUAT

12 RUSSIAN TWIST

 

 

SAMSTAG: 9:30 – 10:30 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 10:30 – 12:30 UHR

HYROX

 

SONNTAG: 11:00 – 12:00 UHR

TEAM OF 2 (YOU GO, I GO)

 

KW 24

 

MONTAG: 10:00 – 11:00 Uhr

SPECIAL MIT JENS

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: PUSH/ PULL (WOCHE 4/4)

 

3 SUPERSETS

8-10 BENCH PRESS

5-8 NEUTRAL GRIP CHIN UP

 

5 SETS (EVERY 2-3 MIN X 5)

5 HANG SQUAT CLEAN

5 SHUTTLE RUN

 

5 ROUNDS FOR TIME

10-12 RING DIP

80 M SINGLE ARM DB CARRY LEFT ARM

15 BODY ROW

80 M SINGLE ARM DB CARRY RIGHT ARM

15/12 CAL SKI

 

 

DONNERSTAG: 17:30 – 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

EMOM 6

EVEN: 8-10 SCAP PULL UP

ODD: 8-12 PLANK KB PULL THROUGH

 

3 ROUNDS

10-30 SEC HANGING ALT. SINGLE LEG KNEE DRIVE

30-40 SEC HANDSTAND HOLD

 

2 -3 ROUNDS

5/5 HALF KNEELING WINDMILL

3-6 STRICT HANDSTAND PUSH UP

 

3 ROUNDS

500 M ROW

20 WALL BALL

20 ALT WEIGHTED BOX STEP UP

20 DUAL KB DEADLIFT

20 PUSH UP

20 ALT. KB GORILLA ROW

 

 

SAMSTAG: 9:30 – 10:30 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 10:30 – 12:30 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

TEAM OF 2

KW 23

 

MONTAG: 18:00 – 19:30 UHR:

20 MIN FULL BODY MOBILITY

SKILL: DEFICIT DEADLIFT ( WOCHE 3/4)

 

3 SETS

8 DEFICIT DEADLIFT (RPE 7-8)

 

3 SUPERSETS

6/6 BARBELL FRONT RACK FRONT FOOT ELEVATED KNEE OVER TOE SPLIT SQUAT

10-12 HAMSTRING CURL ON A ROWER

 

EVERY 2 MIN X 4 

8 BARBELL BENT OVER ROW (HEAVIER THAN LAST WEEK)

 

AMRAP 14

12 DEADLIFT

9 HR PUSH UP

12 ALT JUMPING JUNGE

9 TTB

12 AMERICAN KB SWING

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: PUSH/ PULL (WOCHE 3/4)

 

3 SUPERSETS

8-10 BENCH PRESS

8-10 AUSTRALIAN PULL UP

 

5 SETS (EVERY 2-3 MIN X 5)

5 POWER CLEAN

5 BURPEE BOX JUMP

 

21-15-9

HANDSTAND PUSH UP

PULL UP

CAL ROW

 

 

DONNERSTAG: 

17:30 – 18:30 UHR HYROX

 

FREITAG: 17:30 – 18:30 UHR

EMOM 6

EVEN: 8-10 SCAP PULL UP

ODD: 3/3 KB WIND MILL

 

3 ROUNDS

3-5 STRICT TTB/ STRICT KNEE RAISE

30-40  SEC HANDSTAND HOLD

 

3 ROUNDS

5/5 TURKISH GET UP

4-5 STRICT CHIN UP

 

EMOM 15

12 GOBLET SQUAT

10 KB ROMANIAN DEADLIFT

12 KB RUSSIAN TWIST

10 KB SINGLE ARM OH WALKING LUNGE

30 SEC WALL SIT MIT KB

 

 

SAMSTAG: 9:30 – 10:30 UHR

FUNCTIONAL TRAINING

 

SAMSTAG: 10:30 – 12:30 UHR

HYROX

 

SONNTAG: 11:00 – 12:00 UHR

IN TEAMS OF 2

 

1-2 ROUNDS

60 DEADLIFT (100/ 70 KG)

50 BAR FACING BURPEE

40 FRONT SQUAT

30 PUSH PRESS

20 POWER CLEAN

10 THRUSTER

FINISHER 

100 DU

KW 22

MONTAG: 18:00 – 19:30 UHR:

20 MIN FULL BODY MOBILITY

 

SKILL: DEFICIT DEADLIFT ( WOCHE 2/4)

 

3 SETS

7 DEFICIT DEADLIFT (RPE 7-8)

 

3 SUPERSETS

6/6 BARBELL FRONT RACK FRONT FOOT ELEVATED KNEE OVER TOE SPLIT SQUAT

16 ALT. DB FRONT RAISE

 

EVERY 2 MIN X 4 

8 BARBELL BENT OVER ROW

 

AMRAP 15

60 DU

30 WALL BALL

15 DEADLIFT

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: PUSH/ PULL (WOCHE 2/4)

 

3 SUPERSETS

8-10 PUSH UP (WEIGHTED)

8-10 FEET ELEVATED BODY ROW

 

5 SETS (EVERY 2-3 MIN X 5)

3 POWER CLEAN

5 BROAD JUMP

 

2-3 ROUNDS

4 MIN ON – 2 MIN OFF (EASY PACE RUN)

6 SINGLE ARM DB HANG CLEAN AND PUSH PRESS RIGHT ARM

6 SINGLE ARM DB HANG CLEAN AND PUSH PRESS LEFT ARM

6 BURPEE OVER DB

 

 

DONNERSTAG: 

FEIERTAGS SPECIAL 

 

 

FREITAG: 17:30 – 18:30 UHR

 

EMOM 6

EVEN: 8-10 SCAP PULL UP

ODD: 3/3 KB WINDMILL

 

3 ROUNDS

10-30 SEC TUCK L HANG

30-40 SEC HANDSTAND HOLD

 

3 ROUNDS

5/5 TURKISH GET UP

4-5 STRICT CHIN UP

 

8-10-12-14-16

CAL SKI

AMERICAN KB SWING

80 M DUAL KB FRONT RACK CARRY AFTER EACH ROUND

 

 

SAMSTAG: 9:30 – 10:30 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 10:30 – 12:30 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

IN TEAMS OF 2

 

KW 20

 

MONTAG: 18:00 – 19:30 UHR:

20 MIN FULL BODY MOBILITY

 

SKILL: PRESS (WOCHE 4/4)

2 ROUNDS EMPTY BAR/ PVC 

5 STRICT PRESS

5 PUSH PRESS

5 PUSH JERK

 

3 SUPERSETS

6 BARBELL STRADDLE SIT STRICT PRESS 

8-10 SIDE LYING LATERAL DB RAISE

 

EVERY 2 MIN X 5

10 DUAL DB GLUTE BRIDGE FLOOR PRESS

 

2 SUPERSETS

10-12 PLATE WEIGHTED BEAR CRWAL

8/8 PLANK KB PASS THROUGH

 

1-2 ROUNDS

50/ 35 CAL ROW

40 RUSSIAN KB SWING

30 PUSH PRESS

40 RUSSIAN KB SWING

50-35 CAL ROW

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: CLEAN  

 

2 ROUNDS EMPTY BAR

5 MUSCLE CLEAN

5 HIGH HANG CLEAN

5 FRONT SQUAT

 

FIND YOUR 3 RM POWER CLEAN IN 12 MIN

 

EVERY 2 MIN X 5

2 POWER CLEAN + 2 FRONT SQUAT + 2 HANG SQUAT CLEAN

 

AMRAP 15

7 FRONT SQUAT

10 LEFT ARM OH WALKING LUNGE

7 BURPEE

7 RIGHT ARM OH WALKING LUNGE

 

 

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

EMOM 5

1 WALL WALK + 6 HANDSTAND SHOULDER TAP

 

3 ROUNDS

3-5 NEGATIVE HANDSTAND PUSH UP

8-10 BARBELL FLOOR PRESS

 

3 ROUNDS

8-10 FEET ELEVATED PUSH UP

6-8 CHIN UP

4 WALL WALK

8 BURPEE BOX JUMP

16 DB SNATCH

8 CAL SKI

 

 

SAMSTAG: 9:30 – 10:30 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 10:30 – 12:30 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

IN TEAMS OF 2

 

KW 19

 

MONTAG: 18:00 – 19:30 UHR:

20 MIN FULL BODY MOBILITY

SKILL: PRESS (WOCHE 3/4)

 

2 ROUNDS EMPTY BAR/ PVC 

5 STRICT PRESS

5 PUSH PRESS

5 PUSH JERK

 

3 SUPERSETS

6 BARBELL STRADDLE SIT STRICT PRESS 

10 LYING REVERSE DB FLY

 

EVERY 2 MIN X 5

12 DUAL DB GLUTE BRIDGE FLOOR PRESS

 

2 SUPERSETS

20-30 SEC SIDE PLANK HOLD (LEG LIFT HOLD)

8-10 RING BODY SAW

 

21-15-9

PUSH PRESS

PULL UP

400 M RUN

9-15-21

FRONT SQUAT

PUSH UP

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: CLEAN  (WOCHE 4/4)

 

2 ROUNDS EMPTY BAR

5 MUSCLE CLEAN

5 HIGH HANG CLEAN

5 FRONT SQUAT

 

3 ROUNDS

4  POWER CLEAN + 4 FRONT SQUAT + 4 HANG SQUAT CLEAN

 

2 SUPERSETS

6 FRONT SQUAT

8/8 FRONT FOOT ELEVATED SPLIT SQUAT

 

7 ROUNDS FOR LOAD

3 DEADLIFT

3 POWER CLEAN

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

EMOM 5

2-3 WALL WALK

 

3 ROUNDS

3-5 NEGATIVE HANDSTAND PUSH UP

8-10 BARBELL FLOOR PRESS

 

3 ROUNDS

HANGING TUCK HOLD 15-20 SEC (HEAVY)

8/8 HEAVY KB WINDMILL

 

1-3-6-9-15-21

WALL WALKS

10-30-60-90-150-210

DU

TC 15 MIN

 

 

SAMSTAG: 9:30 – 10:30 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 10:30 – 12:30 UHR

HYROX

 

SONNTAG: 11:00 – 12:00 UHR

IN TEAMS OF 2

 

KW 18

 

MONTAG: 18:00 – 19:30 UHR:

20 MIN FULL BODY MOBILITY

 

SKILL: PRESS (WOCHE 2/4)

2 ROUNDS EMPTY BAR/ PVC 

5 STRICT PRESS

5 PUSH PRESS

5 PUSH JERK

 

3 SUPERSETS

8 BARBELL STRADDLE SIT STRICT PRESS

16 ALT. SINGLE ARM DB CURL TO PRESS

 

EVERY 2 MIN X 5

14 ALT. DB GLUTE BRIDGE FLOOR PRESS

 

2 SUPERSETS

12 ALT. PLATE AROUND THE WORD

10/10 DB CHOP AND LIFT

 

20-15-10-5

PUSH PRESS

BURPEE

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: CLEAN  (WOCHE 3/4)

2 ROUNDS EMPTY BAR

5 MUSCLE CLEAN

5 HIGH HANG CLEAN

5 FRONT SQUAT

 

3 ROUNDS

4 TALL CLEAN + 4  POWER CLEAN + 4 HANG SQUT CLEAN

 

2 SUPERSETS

8 FRONT SQUAT

8/8 FRONT FOOT ELEVATED SPLIT SQUAT

 

AMRAP 15

3-6-9-12…

BURPEE 

AMERICAN KB SWING

HANG POWER CLEAN

*ADD 3 REPS TO EACH MOVEMENT EACH ROUND

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

EMOM 5

10-12 HANDSTAND SHOULDER TAP

 

3 ROUNDS

3-5 NEGATIVE HANDSTAND PUSH UP

8-10 BARBELL FLOOR PRESS

 

3 ROUNDS

10 HOLLOW ROCK

10 DUAL DB ARNOLD PRESS

 

5 ROUNDS FOR TIME

5 PIKE PUSH UP

5 DUAL DB SQUAT

5 TTB

5 BURPEE

5 DUAL DB STRICT PRESS

5 PULL UP

 

 

SAMSTAG: 9:30 – 10:30 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 10:30 – 12:30 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

IN TEAMS OF 3

 

AMRAP 31

29 WALL BALL

29 OH SQUAT

29 HANG SQUAT CLEAN AND JERK

29 CAL BIKE

29 HANG POWER SNATCH

*EACH PARTNER MUST PERFORM 1900 M ROW AT SOME POINT DURING WORKOUT

KW 17

 

MONTAG: 18:00 – 19:30 UHR:

KURS ENTFÄLLT- OSTERMONTAG

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

MITTWOCH: 18:30 – 19:30 UHR:

 

SKILL: CLEAN  (WOCHE 2/4)

2 ROUNDS EMPTY BAR

5 MUSCLE CLEAN

5 HIGH HANG CLEAN

5 FRONT SQUAT

 

3 ROUNDS

4 CLEAN PULL + 4 TALL CLEAN + 4 HIGH HANG POWER CLEAN

 

2 SUPERSETS

10 FRONT SQUAT

8/8 FRONT FOOT ELEVATED SPLIT SQUAT

 

3 ROUNDS FOR TIME

10 POWER CLEAN

20 FRONT SQUAT

30 BURPEE

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: HSPU

EMOM 5

HANDSTAND HOLD 30-40 SEC

 

3 ROUNDS

3-5 NEGATIVE HANDSTAND PUSH UP

10-12 BARBELL FLOOR PRESS

 

3 ROUNDS

5-8 DIPS

10/10 SINGLE ARM DB TRICEP EXTENSION

 

21-15-9

DUAL DB CLEANS

PIKE PUSH UP

 

3 MIN REST

 

21-15-9

CAL ROW

HR PUSH UP

 

 

SAMSTAG: 9:30 – 10:30 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 10:30 – 12:30 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

IN TEAMS OF TWO

 

YOU GO, I GO

 

AMRAP 30

1 POWER CLEAN

2 FRONT SQUAT

3 SHOULDER TO OVERHEAD

4 BURPEE

 

KW 16

 

MONTAG: 18:00 – 19:30 UHR:

20 MIN FULL BODY MOBILITY

 

SKILL: PRESS (WOCHE 1/4)

2 ROUNDS EMPTY BAR/ PVC 

5 STRICT PRESS

5 PUSH PRESS

5 PUSH JERK

 

3 SUPERSETS

10 STRICT PRESS 

80 M SINGLE ARM KB BOTTOM UP WALK

 

EVERY 2 MIN X 5

14 ALT. DB GLUTE BRIDGE FLOOR PRESS

 

2 SUPERSETS

6-8 DEFICIT PUSH UP

14 ALT. BICEP CURL

 

5 ROUNDS

2 MIN ON – 1 MIN OFF

45 SEC SKI (MAX CAL)

8 RENEGADE ROW

MAX DU IN REMAINING TIME

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: CLEAN  (WOCHE 1/4)

2 ROUNDS EMPTY BAR

5 MUSCLE CLEAN

5 HIGH HANG CLEAN

5 FRONT SQUAT

 

3 ROUNDS

10 CLEAN PULL

5 TALL CLEAN

 

2 SUPERSETS

30 SEC HEAVY FRONT RACK HOLD 

12 ALT. GOBLET REVERSE LUNGE

 

21-15-9

AMERICAN KB SWING

WALL BALL

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

KURS ENTFÄLLT- KARFREITAG

 

 

SAMSTAG: 9:30 – 10:30 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 10:30 – 12:30 UHR

HYROX

 

SONNTAG: 11:00 – 12:00 UHR

OSTERSPECIAL MIT MARVEL

KW 15

 

MONTAG: 18:00 – 19:30 UHR:

 

20 MIN FULL BODY MOBILITY

DEADLIFT (4/4)

 

2 ROUNDS EMPTY BAR/ PVC 

5 ROMANIAN DEADLIFT

5 CONVENTIAL DEADLIFT

5 SUMO DEADLIFT

 

3 SUPERSETS

4 CONVENTIONAL DEADLIFT

8/8 PLANK DB ROW

 

2 SUPERSETS

8/8 BOX STEP DOWN

5-8 PULL UP

 

2 SUPERSETS

12 ALT. L SIT LEG LIFT OVER

16 ALT. SINGLE ARM KB SWING

 

5 ROUNDS FOR TIME

6 DEADLIFT

6 BURPEE OVER

5 POWER CLEAN

5 PULL UP

4 THRUSTER

200 M RUN

 

 

DIENSTAG: 19:00 – 20:00 UHR:

HYROX 

 

 

MITTWOCH: 18:30 – 19:30 UHR:

BACK SQUAT (4/4)

 

2 ROUNDS EMPTY BAR/ PVC 

5 FRONT SQUAT

5 BACK SQUAT

5 ZERCHER SQUAT

 

EVERY 2:30 X 4

4 BACK SQUAT

 

3 SETS

10/10 SINGLE ARM DB BOX STEP UP

8/8 WINDMILL

 

10-8-6-4-2

BACK SQUAT

PUSH PRESS

DEADLIFT

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SNATCH (4/4)

 

EMOM 8

3-5 SQUAT SNATCH

INCREASE WEIGHTS EVERY 2 MIN

 

EVERY 3 MIN X 4

2 SQUAT SNATCH + 2 OH SQUAT + 2 BTN PUSH PRESS

 

3 ROUNDS

8-10 DB REVERSE FLY

8-10 DB BENT OVER FACE PULL

 

AMRAP 10

1-2-3-4… POWER SNATCH

12 WALL BALL

 

 

SAMSTAG: 09:30- 10:30 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 10:30 – 12:30 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

IN TEAMS OF TWO

YOU GO, I GO

 

10 ROUNDS FOR TIME

25/20 CAL BIKE/ ROW

20 ALT. DB SNATCH (22,5 KG/ 15 KG)

10 DB BOX STEP UP