KW 24

KW 24

MONTAG: 18:00 – 19:30 UHR:

SKILL: DEADLIFT

 

3 ROUNDS (LIGHT WEIGHT)

10 DEADLIFT

10 SUMO DEADLIFT

10 ROMANIAN DEADLIFT 

 

CONVENTIONAL DEADLIFT – FIND YOUR 3 RM IN 15 MIN

 

2 SUPERSETS

8/8 HEEL TAP STEP DOWN

12-14 DUAL DB BENT OVER ROW

 

EVERY 5 MIN X 4

180 M RUN

12 WALL BALL

10 DEADLIFT

8 POWER CLEAN

14/ 10 CAL BIKE* 

ADD 2 CAL EVERY ROUND

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: FRONT SQUAT

 

3 ROUNDS

10 BACK SQUAT

10 FRONT SQUAT

10 FRANKENSTEIN SQUAT

 

FRONT SQUAT – FIND YOUR 1 RM IN 15 MIN

 

2 SETS

40/40 M KB SINGLE ARM OVERHEAD WALK

20 SLAM BALL

 

10 ROUNDS

10 ALT. DB CLEAN AND JERK

ALT. ALT. DB THRUSTER

160 M RUN

TC 18 MIN

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: BENCH PRESS

 

3 ROUNDS (LIGHT WEIGHT)

10 PUSH UP

10 WIDE GRIP BENCH PRESS

10 NARROW GRIP BENCH PRESS

 

BENCH PRESS – FIND YOUR 3 RM IN 15 MIN

 

3 ROUNDS

12 ALT. RENEGADE ROW

6-8 DIP

 

10-8-6-4-2

DUAL DB DEVIL CLEAN

PULL UP

20/15 CAL ROW AFTER EACH ROUND

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

IN TEAMS OF 2:

 

FOR TIME

BUY IN: 1000 M  ROW

100 DB DEADLIFT

 80 DB PUSH PRESS

 60 BURPEE OVER DB

 40 DB DEVIL PRESS

 20 DB THRUSTER

BUY OUT: 1000 M ROW

KW 23

KW 23

 

MONTAG: 18:00 – 19:30 UHR:

10 MIN MOBILITY

 

EMOM 12

1: JUMPING AIR SQUAT

2: ALT JUMPING LUNGE

3: 12 KB SNATCH FROM FLOOR RIGHT ARM

4: 2 KB SNATCH FROM FLOOR LEFT ARM

5: 8-12 CAL ROW (40 SEC ON- 20 SEC OFF)

6: REST

 

4 SETS

5,5,5,5 FRONT SQUAT TEMPO 32X1

15 SEC REST

20 SEC MAX RUSSIAN KB SWING

2-3 MIN REST

 

EVERY 3 MIN X 3 SETS

15 DB GLUTE BRIDGE

12 DB ROMANIAN DEADLIFT

 

EVERY 5 MIN X 4 SETS

2 MIN BIKE/ ROW OR SKI

4 DEVIL PRESS

10 DUAL DB DEADLIFT

16 SIT UP

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

5 SETS FOR LOAD 

UNBROKEN:

1 POWER CLEAN

2 FRONT SQUAT

3 PUSH PRESS

4 BACK SQUAT

3 PUSH PRESS

2 FRONT SQUAT

 

180 M RUN

3-6-9-12-9-6-3

POWER CLEAN

GROUND TO OVERHEAD

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

EVERY 3 MIN X4

10-12 ALT. LOW INCLINE DB BENCH PRESS (TEMPO 20X0)

10-12 INCLINE BENCH DB PRONE ROW (TEMPO 21X1)

 

EVERY 3 MIN X 3 SETS

6 STRICT PRESS

15 SEC REST

10-12 DUAL DB UPRIGHT ROW

 

EMOM18 (40 SEC ON – 20 SEC OFF)

1: PLATE GROUND TO OVERHEAD

2: PLATE RUSSIAN TWIST

3: BURPEE TO PLATE

4: SLAM BALL

5: CAL SKI

6: REST

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

KURS ENTFÄLLT- DRACHENBOOTRENNEN AM BALDENEYSEE!

 

 

SAMSTAG: 10:45 – 11:30 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:30 UHR

21-15-9

DEVIL PRESS

CAL SKI

21-15-9

DB THRUSTER

CAL ROW

21-15-9

DB CLEAN AND JERK

BURPEE OVER DB

 

KW 22

KW 22

MONTAG: 18:00 – 19:30 UHR:

10 MIN MOBILITY

 

EVERY 3 MIN X 4

12 ALT. CONBRA BOX STEP UP

12 KB SUMO DEADLIFT HIGH PULL

12-18 CAL ROW

 

4 SUPERSETS

5,5,5,AMRAP BACKSQUAT

15 SEC REST

20 SEC MAX JUMPING LUNGE

 

EVERY 3:30 MIN X 3 SETS

15 DB GLUTE BRIDGE

12 DB ROMANIAN DEADLIFT

 

3 ROUNDS

400 M RUN

6 DUAL DB BURPEE

40 DU

1 MIN REST

500 M ROW

12 ALT DB SNATCH

4/4 DB GOBLET KICK STAND PISTOL SQUAT

1 MIN REST

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

MURPH

 

1 MILE RUN

100 PULL UP

200 PUSH UP

300 SQUATS

1 MILE RUN

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

EVERY 3:00 MIN X 4

5 (70%) ,5, (75%) 5, (80%) AMRAP (70%) BARBELL BECNH PRESS

15 SEC REST

10/10 TRIPOD DB ROW 

 

EVERY 3:30 MIN X 3

6/6 HALF KNEELING FILLY PRESS (21X1)

12 DB PULLOVER (20X0)

 

EVERY 2 MIN X 8 

1,3,5,7 SET: 2-3 WALL WALK + 160 M RUN

2,4,6,8 SET: 10 KIPPING PULL UP + 160 M RUN

 

3/3 MIN SIDE PLANK HOLD 

EVERY BREAK 3 BURPEE HIGH JUMP

 

 

SAMSTAG: 10:00 – 11:00 UHR

TAG DER OFFENEN TÜR!!!

FUNCTIONAL TRAINING

 

SAMSTAG: 10:45 – 11:30 UHR

TAG DER OFFENEN TÜR!!!

HYROX

 

 

SONNTAG: 11:00 – 12:30 UHR

10 ROUNDS FOR TIME

3 HANDSTAND PUSH UP

6 DEADLIFT (100/ 80 KG)

12 PULL UP

24 DU

KW 21

KW 21

 

MONTAG: 11:00 – 12:00 UHR:

FEIERTAGSSPECIAL

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

EVERY 3 MIN X 5 FOR A 5 REP MAX

BACKSQUAT

  1. 5 REPS @ 70%
  2. 4 REPS @ 75%
  3. 3 REPS @ 80%
  4. 2 REPS @ 85%
  5. 5 REPS @ MAX LOAD

 

ACCUMULATE 50 PULL UP (C2B, KIPPING, RING ROW)

TC 8 MIN

 

EVERY 4 MIN X 4 (MAX 3:30 MIN ON – 30 SEC OFF)

2 MIN RUN

10 BOX JUMP

MAX POWER SNATCH

 

3 SETS

8/8 DB BULGARIAN SPLIT SQUAT

16 BARBELL SEATED GOOD MORNING

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

EMOM 10

1 CLEAN & JERK

 

3 SETS

8 BARBELL BENT OVER ROW

12 DB CHEST SUPPORT ROW

12-16 SEATED BENT OVER REVERSE FLY (LIGHT WEIGHT)

 

 

4 ROUNDS FOR TIME

13 CAL ROW

1 TTB

9 WALL BALL

7 POWER CLEAN

25 DU

TC 20 MIN

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:30 UHR

40-30-20-10-20-30-40

CAL ROW

BURPEE

DB LUNGE (1X 22,5/ 15 KG)

ALT. DB SNATCH

SIT UP

KW 20

KW 20

 

MONTAG: 18:00 – 19:30 UHR:

10 MIN MOBILITY

 

2 ROUNDS EMPTY BAR

10 ROMANIAN DEADLIFT

10 FRONT SQUAT

10 SEC FRONT SQUAT HOLD

10 STRICR PRESS

 

EVERY 2 MIN X 6

1 POWER SNATCH

1 OH SQUAT

1 HANG SQUAT SNATCH 

1 OH SQUAT

 

EVERY 2 MIN X 3

5 SNATCH GRIP DEADLIFT

 

EVERY 2:30 X 3

16-20 FRONT RACK BARBELL WALKING LUNGE

 

4 ROUNDS FOR TIME

10 M DUAL KB FRONT RACK WALKING LUNGE

12 DUAL RUSSIAN KB SWING

10 BURPEE PULL UP

15 CAL SKI

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 11:00  - 12:00 UHR:

3 SETS

16 ALT. TALL KNEELING ARNOLD PRESS

16 ALT. RENEGADE ROW

16 ALT. UPRIGHT ROW

16 DB CURLS

 

3 ROUNDS

20 ALT. DEVIL PRESS

10 DB HOP OVER

20 GOBLET SQUAT

10 DB HOP OVER

20 ALT. DB SNATCH

10 DB HOP OVER

20 SINGLE ARM THRUSTER

10 DB HOP OVER

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

EVERY 2 MIN X 5

5 PUSH PRESS (CLIMBING WEIGHTS)

 

8,8,8,6

BARBELL BENCH PRESS

CHIN UP

 

EVERY 2 MIN UNTIL 2000/ 1600 M 

8 TTB

10 SINGLE ARM DB HANG CLEAN AND JERK

MAX DISTANCE ROW

TC 20 MIN

 

3 SETS

12 DUAL DB BICEP CURL

12 DB SEATED OVERHEAD TRICEP EXTENSION

12 PUSH UP

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:30 UHR

IN TEAMS OF 2:

AMRAP 15

15 WALL BALL

10 TTB

5 POWER CLEAN (60/ 40 KG)

5 BURPEE

2 MIN REST

AMRAP 15

12 PUSH UP

6 PULL UP

12 PLATE RUSSIAN TWIST

10 CAL ROW

SWITCH AFTER FULL ROUNDS

 

KW 18

KW 18

MONTAG: 18:00 – 19:30 UHR:

 

10 MIN MOBILITY

 

2 ROUNDS EMPTY BAR

10 ROMANIAN DEADLIFT

10 FRONT SQUAT

10 SEC FRONT SQUAT HOLD

10 STRICR PRESS

 

EVERY 2 MIN X 6

3 POWER CLEAN

3 THRUSTER

3 FRONT SQUAT

3 PUSH PRESS

 

EVERY 2 MIN X 3

5 SUMO DEADLIFT (CLIMBING WEIGHTS)

 

EVERY 2:30 X 3

14-18 WALL BALL LUNGE

 

3 MIN ON – 1 MIN OFF X 4

6 OH SQUAT

12 V UPS

18/ 14 CAL ROW

MAX BURPEE OVER THE ROWER

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 11:00  - 12:00 UHR:

EVERY 2 MIN COME OFF THE ROWER AND PERFORM:

10 PUSH UP WITH SHOULDER TAP

10 BULGARIAN RING ROW

TC 10 MIN

 

4 ROUNDS FOR QUALITY

2 TURKISH GET UP RIGHT ARM

4 KB SNATCH RIGHT ARM

2 WALL WALK

2 TURKISH GET UP LEFT ARM

4 KB SNATCH LEFT ARM

2 WALL WALK

 

EVERY 5 MIN X 4

12 TTB

14 DUAL KB DEADLIFT

12 DUAL KB CLEAN

15-21 CAL BIKE/ ROW

 

 

DONNERSTAG: 11:00 – 12:00  UHR

FEIERTAGSSPECIAL

 

 

FREITAG: 17:30 – 18:30 UHR

4 SETS

12 SEC ROW SPRINT 

DIRECTLY INTO 

15 SEC STAR PLANK HOLD EACH SIDE

 

4 SETS

8 BARBELL Z PRESS

6-8 RING DIP

 

EVERY 2:30 MIN X 4

10-12 DUAL DB BENCH PRESS

8-10 BARBELL BENT OVER ROW

 

EMOM 12

1: 15/11 CAL SKI

2: 3-5 WALL WALK

3: 30-50 DU

4: REST

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:30 UHR

AMRAP 30

IN TEAMS OF 2:

60 CAL ROW

50 ALT. DB SNATCH 

40 BOX JUMP

30 BURPEE OVER DB

20 SLAM BALL

400 M RUN

KW 17

KW 17

MONTAG: 18:00 – 19:30 UHR:

 

10 MIN MOBILITY

 

2 ROUNDS EMPTY BAR

10 ROMANIAN DEADLIFT

10 FRONT SQUAT

10 SEC FRONT SQUAT HOLD

10 STRICR PRESS

 

EVERY 2 MIN X 6

1 DEADLIFT

1 POWER CLEAN

1 HANG SQUAT CLEAN

1 FRONT SQUAT

1 JERK

 

EVERY 2 MIN X 3

5 PAUSE (3 SEC) DEADLIFT (CLIMBING WEIGHTS)

 

EVERY 2:30 X 3

16-20 FRONT RACK BARBELL WALKING LUNGE

 

2 ROUNDS FOR TIME

40/ 32 CAL ROW

30 GOBLET SQUAT

40/ 32 CAL BIKE / ROW

30 TTR

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 11:00  - 12:00 UHR:

EMOM 36

1: 5 DEVIL PRESS

2: 10 DB FRONT SQUAT

13: 5 PUSH UP

4: 20 ALT. REVERSE LUNGE

5: 25 BUTTERFLY SIT UP

6: REST

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

EMOM 12

EVEN: 3 POWER SNATCH

ODD: 3 BORAD JUMP

 

EVERY 2:30 X 4

4 BACK SQUAT

 

EVERY 2 MIN X 4

4 KANG SQUAT, 4 ALT. BACK RACK FORWARD LUNGE, 4 GOOD MORNING

 

3 ROUNDS

8 BURPEE TO TARGET

12 KB GOBLET TALL KNEELING TO STANDING

12 PLANK PULL THOUGH

MAX JUMPING SQUAT IN REMAINING TIME

TC 3 MIN EACH ROUND – 2 MIN REST

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:30 UHR

AMRAP 30

YOU GO -  I GO

12/9 CAL ECHO BIKE / 240 M RUN

9 PULL UP

6 HANG CLEAN AND JERK (60/ 40 KG)

3 BAR FACING BURPEE

 

KW 16

KW 16

 

MONTAG: 18:00 – 19:30 UHR:

10 MIN MOBILITY

 

4 SUPERSETS

10 DUAL KB Z PRESS

10 KB BENT OVER ROW

20 SEC HOLLOW ROCKS

90 SEC REST

 

EVERY 2 MIN X 6

1 POWER CLEAN AND JERK + 1 SPLIT JERK

 

FRONT SQUAT

4,3,3,3 TEMPO 44X4 (4 SEC NEGATIVE, 4 SEC HOLD, FAST STAND UP, 4 SEC PAUSE AT THE TOP)

 

AMRAP 15

19 WALL BALLS

19 CAL ROW

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

100 AIR SQUAT

 90 SIT UP

 80 DU

 70 WALL BALL

 60 AMERICAN KB SWING

 50 BURPEE

 40 TTB

 30 BOX JUMP

 20 PULL UP

 10 HSPU

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

EVERY 3 MIN X 4

10 BANDED HAMSTRING CURL

5 BACK SQUAT (CLIMBING WEIGHTS)

 

EMOM 12

1: 20 SEC PULL UP

2: 20 SEC TTB

3: 20 SEC DU

 

 

IN 2 TEAMS OF TWO

 10 ROUNDS

12/10 CAL ERG BIKE

6 BURPEE BOX JUMP OVER

TC 20 MIN

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:30 UHR

TEAM WOD (2 OR 3)

AMRAP 35

1 MIN ON – 1 MIN OFF

25 PUSH UP, CLIPPING YOUR PARTNER

25 SYNC PLATE GROUND TO OVERHEAD

20 SYNC RUSSIAN TWIST WITH PLATE

20 SYNC OH WALKING LUNGE WITH PLATE

20 SYNC TTB

10 SYNC BURPEE TO PLATE

KW 14

KW 14

MONTAG: 18:00 – 19:30 UHR:

10 MIN MOBILITY

FOCUS: WEIGHTLIFTING

 

3 SETS

8 DEADLIFT

10-12 NARROW STANCE GOBLET SQUAT

 

3 ROUNDS

5 STRICT PRESS (BANDED LOAD)

3 PUSH PRESS

 

EVERY 2 MIN X 8

1 POWER SNATCH + 1 HANG SNATCH + 1 OH SQUAT

 

AMRAP 8

8 HANG CLEAN AND JERK

8 TTB

160M RUN

2 MIN REST

AMRAP 8

8 DUAL DB THRUSTER

8 BURPEE OVER DB

160 M RUN

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

STRENGTH: PUSH

 

3 SETS

8 KB STRICT PRESS + 20 M SINGLE ARM OH CARRY LEFT ARM

3-5 STRICT PULL UP 

8 KB STRICT PRESS + 20 M SINGLE ARM OH CARRY RIGHT ARM

6-8 RING ROW

1 MIN REST

 

3 SETS

10-9-8 DB BENCH PRESS

10-9-8  BARBELL BENT OVER ROW

 

EVERY 3 MIN X 6

16 WALL BALL

16 CAL ROW

4 WALL WALKS

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

STRENGTH: LEGS AND BOOTY

 

EMOM 10 (40 SEC ON – 20 SEC OFF)

1: 15 RUSSIAN KB SWING

2: 10 BURPEE

 

EVERY 2 MIN X 5 (CLIMBING WEIGHTS- HEAVIER THAN LAST WEEK)

5 PAUSE (AT THE KNEE) DEADLIFT

 

3 ROUNDS

10 DEFICIT DEADLIFT

12-14 FRONT RACK REVERSE LUNGE

 

3 ROUNDS FOR TIME

25/ 20 CAL ROW

16 SUITCASE WALKING LUNGE

25/ 20 CAL BIKE

16 TTB

 

 

SAMSTAG: 10:00 – 11:00 UHR

KURS ENTFÄLLT!

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX ?????

 

 

SONNTAG: 11:00 – 12:30 UHR

1000 M RUN

50 AIR SQUAT

800 M RUN

40 PUSH UP

600 M RUN 

30 SIT UP

400 M RUN

20 BURPEE

200 M RUN

10 PULL UP

KW 13

KW 13

MONTAG: 10:00 – 11:00 Uhr

OSTER- SPECIAL

 

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

STRENGTH: PUSH

 

3 SETS

3-5 EXPLOSIVE PUSH UP

5/5 SINGLE ARM KB SNATCH HIGH PULL

8-10 SINGLE ARM BOTTOMS UP KB FLOOR PRESS

1 MIN REST

 

4 SETS

10 BENCH PRESS (2 SEC NEGATIVE)

12/12 SINGLE ARM DB ROW

 

EVERY 90 SEC X 4

8-10 BURPEE

3-5 PULL UP

DIRECTLY INTO:

EVERY 90 SEC X 4

8 BURPEE

10-15 BARBELL PUSH PRESS

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

STRENGTH: LEGS AND BOOTY

EMOM 10

1: 3-5 DEADLIFT

2: 3-5 BOX JUMP STEP DOWN

 

EVERY 2 MIN X 5 (CLIMBING WEIGHTS- HEAVIER THAN LAST WEEK)

5 BACK SQUAT

 

3 ROUNDS

12 DB ROMANIAN DEADLIFT

12-16 ALT. COSSACK SQUAT TO A BENCH

 

3 ROUNDS FOR TIME

24/18 CAL BIKE OR ROW

12 DB HANG CLEAN AND JERK

8 DB BOX STEO OVER

90 SEC REST

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:30 UHR

5 ROUNDS FOR TIME

18 CAL ROW

15 BURPEE OVER THE BAR

12 DEADLIFT

9 HANG POWER CLEAN

6 SHOULDER TO OVERHEAD

2 MIN REST