KW 26

-MONTAG-

18:00-19:00 

Front Squat (Week 4 of 4)

Recovery Week.

After a Few Warm-Ups sets:

40% x 5

50% x 5

60% x 5

*5 second eccentric bei jeder Rep – ein Partner zählt!

3 Rounds:

1min. of Max Front Rack Lunges 42,5/30kg

1min. Rest

1min. of Wall Balls 9/6kg

1min. Rest

1min. of Max Cal Assault Bike

1min. Rest

19:00-20:00
Siehe oben.

-DIENSTAG-

17:30-18:30

Every 5min. x 6 rounds:

3 Power Cleans (Climbing)

3 Bench Press (Climbing)

500m Row (90%+ effort)

+ optional nach dem Kurs:

For Time and Quality:

10-9-8-7-6-5-4-3-2-1

Strict Pull-Ups

Strict HSPUs

18:30-19:30 

Siehe oben.

-MITTWOCH-

18:30-19:30 

For Time:

1,200 meter Run

63 American KB Swings (24/16kg)

36 Push Jerks 60/40kg

800 meters Run

42 American KB Swings 

24 Push Jerks 

400 meters Run

21 American KB Swings 

12 Push Jerks 

Time Cap: 35 minutes

19:30-20:30

Siehe oben!

-DONNERSTAG-

10:00-11:00 

35min. Running Clock:

10 Alt. Back Rack Lunges (Heavy As Possible)

immediately into;

10 Single Leg Deadlifts (Heavy As Possible) (5 rechts, 5 links)

immediately into;

15/12 Cal Assault Bike Sprint

Rest 90sec.

20:00-21:00 Weightlifting

-FREITAG- 

18:30-19:30 

Every 3min. x 10 rounds:

4 Hang Power Snatch (Climbing)

10 Toes-To-Bar

50 Double Unders

*4 Hang Snatch Runden 1-2

*3 Hang Snatch Runden 3-5

*2 Hang Snatch Runden 6-8

*1 Hang Snatch Runden 8-10

Optional:

3 Sets:

1min. of lateral Db raises

Immediately into;

1min. of front Db Raises

1min. of rest

-SAMSTAG-

11:00-12:30 

Skill: Ring Muscle Up + Core

3 Rounds For Max Reps:

1min. of Max Cal Row

1min. of Max DB Thrusters 22,5/15kg

1min. of Max Cal Assault Bike

1min. of Max Devil Press 

1min. Rest

—> Teams of Two, nur eine Person arbeitet.

-SONNTAG-

11:00-12:00

(0-10 min amrap) (solo)

5 pull-ups

10 push ups

15 air squats

(12-20 min)

Run 1 min (160m intervals) with partner

(20-30 min amrap) (solo)

5 burpees

10 DB push press (5/5 – 22,5/15kg

15 Kettlebell Swings – Russian (32/24)

(32-40 min)

Run 1 mile (160m interval) with partner

 

-MONTAG-

18:00-19:00 

Front Squat (Week 3 of 4)

Few Warm-Ups sets

then;

75% x 5

85% x 3

Shoot for new 1RM (max. 2 Versuche)

*SUPERSET 1min. Of weighted planks 20/10kg

AMRAP15:

8 Cal Assault Bike / 10 Cal Row

8 TTB

10 Alt. DB Lunges 22,5/15kg

19:00-20:00
Siehe oben.

-DIENSTAG-

17:30-18:30

30min. Running Clock…

5 Push Jerks (Climbing weight, unbroken)

10 Chin-ups (strict, wenn möglich)

50 Double Unders

Rest 60sec. 

18:30-19:30 

Siehe oben.

-MITTWOCH-

18:30-19:30 

Front Rack Barbell Step Up (3 x 10 Reps per Leg, rest :90 between legs)

Supersetted with:

Max. Reps Bench Dips

10 min to finish…

75 KB Squat Cleans 24/16kg

*5 burpees every min on the min

**start with burpees

19:30-20:30

Siehe oben!

-DONNERSTAG-

10:00-11:00 

Snatch:

Work up to a heavy complex:

2 Hang High Pulls

2 Hang Power Snatch

2 Snatch Pulls from the floor

2 Power Snatch from the floor

10 Min AMRAP:

10 TTB

5 Devils Press (20/12,15kg)

10 Wall Balls 9/6kg

3 Devils Press

20:00-21:00 Weightlifting

-FREITAG- 

18:30-19:30 

28min. EMOM:

Min. 1) 3 Back Squats (Heavy as possible)

Min. 2) Pulling of Choice

Min. 3) 15/12 Cal Machine

Min. 4) 15 American KB Swings 32/24kg

Pulling: (Choose one)

1.) 15 Pull-Ups

2.) 5 Weighted Pull-Ups

3.) 3-5 Unbroken Muscle Ups

4.) 2 Rope Climbs or 1 Legless with no jump

-SAMSTAG-

11:00-12:30 

35min. running clock… – Team of 2

2 Rounds:

Row 1000m (250m intervals)

50 Push Jerks 60/40kg

30 Burpees

immediately into;

AMRAP in remaining time…

Row 1000m (250m intervals)

50 Deadlifts 100/70kg

30 HSPU’s

-SONNTAG-

11:00-12:00

35min. to Finish…

40 SDHP’s 42,5/30kg

400m Run

40 Push Press

400m Run

40 Front Squat 

400m Run

40 Hand Release Push-Ups

400m Run

40 Pull-Ups

400m Run

40 Thrusters 

400m Run

KW 24

-DIENSTAG-

17:30-18:30

-MONTAG-

18:00-19:00 

15min. EMOM:

3 Power Cleans

3 Front Squats

3 Push Jerks

—> Same weight, ca. 60-70% 

Optional: 50 TTB for Time, every break 10 Push-Ups

19:00-20:00
Siehe oben.

-DIENSTAG-

17:30-18:30

5 Rounds:

1min. of max rep bench press (60/35)

immediately into;

1min. of max cal on the rower

2min. Rest

2 Rounds For Time:

50 Russian KB Swings 24/16kg

50 Sit-Ups (Feet anchored on KB)

100 Double unders

Cap: 12

18:30-19:30 

Siehe oben.

-MITTWOCH-

18:30-19:30 

30min. Running Clock…

400m Run

10 Deadlifts (heavy, but unbroken)

*Pull of choice (pick 1 below)

** Rest 1min. After Each Round

Pull Options:

1.) 10 Strict Pull-Ups

2.) 5 Muscle Ups

3.) 15 Kipping Pull-Ups

4.) 2 Rope Climbs

19:30-20:30

Siehe oben!

-DONNERSTAG- FEIERTAG – entfällt! Empfehlung des Hauses:

10:00-11:00 

Power Snatch:

3 reps EMOM x 10min.

AMRAP12:

15 Wall-Balls 9/6kg

12 Push-Ups

9 American Swings (heavy!)

20:00-21:00 Weightlifting

-FREITAG- 

18:30-19:30 

20min. Superset section:

10 Reps out of the rack (L+R=2)

immediately into;

10 Hip Thrusts

Rest 90sec. After Each Set

15min AMRAP:

50 Cal Assault Bike

40 Front Squats 20/15kg

30 Front Squats 40/30kg

Then, max rounds in remaining time…

12 Alt. DB Snatches 22,5/15kg

8 Toes-To-Bar

-SAMSTAG-

11:00-12:30 

12min. to get as far as possible…

400m run (80m Intervals)

20 Hang Power Cleans  50/35kg

400m run 

20 Hang Power Cleans 70/50kg

400m run 

20 Hang Power Cleans 80/60kg

400m run

20 Hang Power Cleans 90/70kg

Rest 5 Min

20min. to get as far as possible… 

Row 4000m (250 or 500m intervals)

*Every 2min. complete 10 Deadlifts at 100/70kg

*Start with Deadlifts

-SONNTAG-

11:00-12:00

1 180m Run

2 Wall Walks

3 DB Lunges (ea. leg)

4 DB Thrusters 22,5/15kg

5 Burpees

6 Pull-Ups

7 DB Power Cleans

8 DB Alt Snatch

9 TTB

10 Wall Balls 9/6kg

11 Cal Assault Bike

12 Cal Ski Erg

Cap: 35 Mins

 

-MONTAG-

18:00-19:00

 

28min. EMOM:

Min. 1) 5 Push Press (climbing)

Min. 2) 12 Toes-To-Bar

Min. 3) 12/9 Cal Assault Bike

Min. 4) Rest

Optional Extra Credit:

100 DB Russian Twist 22,5/15kg —> Tabata Style til you are done

19:00-20:00
Siehe oben.

-DIENSTAG-

17:30-18:30

Rear Foot Elevated Back Squat (8 reps per leg)

into:

Rear Foot Elevated Single Leg Deadlift (8 reps per leg)

Rest 90s

x4-5 (Cap 20)

AMRAP12

8 Wall Balls (8/6kg)

8 American Swings 32/24kg

30 Double Unders

—> Add 2 reps on WBs and KBs each round

—> 10, 10, 30 – 12, 12, 30, etc.

18:30-19:30 

Siehe oben.

-MITTWOCH-

18:30-19:30 

EMOM x 16min.

Odd: 5 Hang Power Snatch (Climbing)

Even: 15/12 Cal Row (Every other round do 12 Pull-Ups)

EMOM x 16min.

Odd: 5 Hang Power Cleans (Climbing)

Even: 14/10 Cal Bike (Every other round do 12 Pull-Ups)

Rx+: 10-12 C2B Pull-Ups or 3-5 Ring MU

19:30-20:30

Siehe oben!

-DONNERSTAG-

10:00-11:00 

30min. Running Clock…

10 Close Grip Bench Press 60/35kg —> oder mehr!

20 Wall Balls 9/6kg

400m Run

*Rest 1min. After Each Round

Optional: 

3 Rounds:

1min. of DB Hammer Curls

1min. of DB Skull Crushers

1min. REST

20:00-21:00 Weightlifting

-FREITAG- 

18:30-19:30 

4min. AMRAP:

8 Push Press 42,5/30kg

8 SDHPs

4min. AMRAP:

Max Cals on the Assault Bike

4min. AMRAP:

American KB Swings 32/24kg

4min. AMRAP:

Max Cals on the Rower

4min. AMRAP:

8 Push Press

8 SDHPs

4min. AMRAP:

Max Double Unders

**2min. Rest After Each Section **

Optional:

Optional Extra Credit:

3-4 Sets:

10-15 Lateral DB Raises

immediately into;

10-15 Front DB Raises

immediately into;

10-15 Bent Over DB Raises

Rest 1min.

-SAMSTAG-

11:00-12:30 

10min. AMRAP

5 Rounds:

10 Snatches 50/35kg

30 Toes-To-Bar

10min. AMRAP

5 Rounds:

10 Power Cleans 60/42,5kg

30 Pull-Ups

10min. AMRAP

5 Rounds:

10 Deadlifts 100/70kg

30 HSPUs

—> 3 Min Rest between Workouts!

—> One person works at a time

-SONNTAG-

11:00-12:00

“Sexy” 

16min. EMOM: “Arms”

Min. 1) 12/9 Cal Ski

Min. 2) Max DB Skull Crushers

Min. 3) 12/9 Cal Row

Min. 4) Max Ring Rows

Rest 3min.

16min. EMOM: “Legs”

Min. 5) 12/9 Cal Assault Bike

Min. 6) Max Close Stance KB Front Squats 32/24kg

Min. 7) 12/9 Cal Assault Bike

Min. 8) Max DB Deadlifts 22,5/15kg/Hand

KW20

-MONTAG-

18:00-19:00 

Skill: Clean and Jerk

15min. AMRAP:

7 Cal Assault Bike

3 Power Cleans 60/40kg

7 Wall Balls 9/6kg

3 Jerks 

19:00-20:00
Siehe oben.

-DIENSTAG-

17:30-18:30

Every 2min. x 10 Rounds:

10 Pull-Ups

Max Hang Power Snatch

Round 1 and 2: 50% effort (4-5 reps)

Round 3 and 4: 60% effort (3-4 reps)

Round 5 and 6: 70% effort (2-3 reps)

Round 7 and 8: 80% effort (1-2 reps)

Round 9 and 10: 90% effort (1-2 reps)

4 Rounds:

Min. 1) Max American KB Swings 24/16kg

Min. 2) Max Burpee Box Jumps 60/40kg

Min. 3) Rest

18:30-19:30 

Siehe oben.

-MITTWOCH-

18:30-19:30 

EMOM x 4min.

12/9 Cal Row

EMOM x 4min.

8 Deadlifts 100/70kg

EMOM x 4min.

12/9 Cal Row

EMOM x 4min.

10 Push-Ups

Rest 4min.

EMOM x 4min.

60 Double Unders

EMOM x 4min.

5 Deadlifts (125/90kg)

EMOM x 4min.

60 Double Unders

EMOM x 4min.

5 Bench Press 80/40kg

19:30-20:30

Siehe oben!

-DONNERSTAG-

10:00-11:00 

For Time: (Time CAP: 35min.)

5 Rounds:

10 Push Press 60/40kg

10 Toes-To-Bar

immediately into;

Run 1 Mile

5 Rounds:

10 Push Press 

10 Toes-To-Bar

immediately into;

Row 2k

20:00-21:00 Weightlifting

-FREITAG- 

18:30-19:30 

Back Rack Lunge:

10 Mins of Movement (10 Reps, alternating, steigendes Gewicht nach 10 erfolgreichen Wdh.)

15min. AMRAP:

10 Cal Assault Bike

10 Medball Cleans 9/6kg

2 Squat Cleans at 50% of 1RM

—> + 5% every Round

—> ODER: 5 Reps mit festem Gewicht, z.B. 60/40kg

-SAMSTAG-

11:00-12:30 

Partners of 2 (only 1 works at a time)

5 Rounds: (0-10min.)

20 Alt. DB Snatches 22,5/15kg

30 Pull-Ups

10-18min. 

Pick 1:

1 mile run (in 160m intervals)

2000m Row (in 200m intervals)

20-30min. (10min. AMRAP)

Alternating each round:

10 Deadlifts 100/70kg

10 Lateral Burpees

—> Sprint!

-SONNTAG-

11:00-12:00

Every 7min. x 5 Rounds:

500m Row

60 Double Unders

30 Overhead Squats 20/15kg

20 Pull-Ups OR TTB——##

 

-MONTAG-

18:00-19:00 

Back Squat 20RM – you know the deal! <3

5 Rounds for Time:

10 Deadlifts (90/70kg)

20 Wall-Balls (9/6kg)

Cap: 12 Mins

19:00-20:00
Siehe oben.

-DIENSTAG-

17:30-18:30

Snatch:

3 reps EMOM x 10min.

*sollte nicht super schwer, aber auch nicht zu leicht sein!

*gern TnG

*bitte mit Hookgrip!

*Stange nah am Körper!

Met-Con:

18-15-12-9-6

Overhead Squats 42,5/30kg

Hang Power Cleans (same weight)

Cap: 12 Mins.

18:30-19:30 

Siehe oben.

-MITTWOCH-

18:30-19:30 

As Many Rounds As Possible In 25min.

20/15 Cal Assault Bike

10 DB Bench Press 22,5/15kg —> Alternate with Ring Push-Ups

50 Double Unders

15 Pull-Ups

*Rest 90sec. After Each Round

19:30-20:30

Siehe oben!

-DONNERSTAG-

10:00-11:00 

5min. of:

30sec. of Front Squats

30sec. of Rest

immediately into;

5min. of:

30sec. of Hip Thrusts

30sec. of Rest

—> die Hälfte fängt mit den Hip Thrusts an, die andere Gruppe mit den FS. Gewichte ca. 60/40 (schwer), 50/35 (moderat), 40/30 (leicht)

15min. to get as far as possible…

15 Cal Row

15 Wall Balls 9/6kg

15 Russian KB Swings 24/16kg

… 14 reps… 13 reps…

20:00-21:00 Weightlifting

-FREITAG- 

18:30-19:30 

20min. running clock…

Run 400m

10 Power Clean and Jerks at 50%

Run 400m

8 Power Clean and Jerks at 60%

Run 400m

6 Power Clean and Jerks at 70%

Run 400m

4 Power Clean and Jerks at 80%

Run 400m

2 Power Clean and Jerks at 90%

Run 400m

Remaining time: New 1RM

—> Prozente sollten ungefähr geschätzt werden

—> sollte bereits bei der 6er Runde fordernd sein!

Optional nach dem Kus:

3 Sets:

10 Turkish Sit-Ups/Seite

15 Weighted Sit-Ups

20 DB Russian Twists

-SAMSTAG-

11:00-12:30 

(Teams of 2)

35min. to finish…

3 Rounds:

30 Toes to Bar

30 Deadlifts 60/40kg

30 Lateral Burpees Over The Bar

90/60 Cal Row

2 Rounds:

30 Toes to Bar

30 Deadlifts 80/60kg

30 Lateral Burpees Over The Bar

90/60 Cal Row

1 Round:

30 Toes to Bar

30 Deadlifts 100/70kg

30 Lateral Burpees Over The Bar

-SONNTAG-

11:00-12:00

Teams of Two: 30min.. AMRAP:

1 Mile Run (160m intervals)

2k Row (200m intervals)

3 Mile Assault Bike (Viertel-Meile = 400m)

100 Thrusters (42,5/30kg)

100 x (your choice)

Ihr habt die Wahl:

1.) American KB Swings

2.) HSPU’s

3.) Pull-Ups

4.) Toes To Bar

—> gleiches Movement im Team

 

KW 15

-MONTAG-

18:00-19:00 

With a running clock:

…at the 0:00

AMRAP 7:

15 Cal Assault Bike

10 Pull-Ups

…at the 10:00

AMRAP 7:

160m Run

15 Push Press 40/30kg

…at the 20:00

AMRAP 7:

15 American KB Swings 24/16kg

10 Cal Assault Bike

…at the 30:00

AMRAP 7:

160m Run

15 SDHP’s

19:00-20:00
Siehe oben.

-DIENSTAG-

17:30-18:30

Front Squat

5 Heavy Reps (climbing each set)

immediately into;

5 Heavy Hip Thrusts (climbing each set)

*Rest 90sec. Between Sets

12min. AMRAP:

8 Front Rack Lunges 40/30kg

10 Wall Balls 9/6kg

12/8 Cal Row

18:30-19:30 

Siehe oben.

-MITTWOCH-

18:30-19:30 

EMOM x 5min.

3 Hang Power Snatch

EMOM x 5min.

2 Hang Power Snatch

immediately into;

EMOM x 5min.

3 Hang Power Cleans

EMOM x 5min.

2 Hang Power Cleans

19:30-20:30

Siehe oben!

Finisher:

AMRAP7

1-2-3-4-…. Burpees

20 DU after each set

-DONNERSTAG-

10:00-11:00 

1 Round: (0-5min.)

Run 400m

Row 400m

(5-10min.)

AMRAP:

10 Deadlifts 90/65kg

15 HR Push-Ups

1 Round: (10-15min.)

Run 400m

Row 400m

(15-20min.)

AMRAP:

10 Deadlifts 90/65kg

15 HR Push-Ups

1 Round: (20-25min.)

Run 400m

Row 400m

(25-30min.)

AMRAP:

10 Deadlifts 90/65kg

15 HR Push-Ups

20:00-21:00 Weightlifting

-FREITAG- 

18:30-19:30 

16min. EMOM:

Odd: 5 Push Jerks (Climbing)

Even: Pulling of choice

Pulling options:

1.) 40sec. of strict pull-ups

2.) 2 rope climbs

3.) 5 Muscle Ups

4.) 5 Weighted Pull-Ups

For Time:

40-30-20-10

Front Squats 35/25kg

10 American KB Swings 24/16kg

40-30-20-10

Push Press 35/25kg

10 American KB Swings 24/16kg

Läuft so: 40 Front Squats, 10 KBs, 40 Push-Press, 10 KBs, 30, 10, 30, 10, …

Cap: 18 Mins

-SAMSTAG-

11:00-12:30 

TEAMS OF 2.

Max Rounds in 35min…

40 Cal Row

30 Cal Assault Bike

20 Toes-To-Bar

10 Power Cleans 70/50kg

–Rest 1min. After Each Round —

*Ladies: 30cal row und 20cal bike

-SONNTAG-

11:00-12:00

AMRAP5:

5 C2B Pull-Ups

5 Burpee Box Jumps 60/50cm

• Rest 1 Min - 

Repeat for 3 Rounds!

Finisher: 

3Giant Sets:

DB Floor Press to failure (20/12,5kg or more)

immediately into;

75 Double Unders 

immediately into;

40sec. of Max DB Bent Over Rows (right arm)

20sec. Rest

40sec. of Max DB Bent Over Rows (left arm)

Rest 2min.

KW14

-MONTAG-
18:00-19:00