KW 49

KW 49

-MONTAG-

18:00-19:00 

Push Jerk

4 working sets:

8-10 Push Jerks

immediatley into;

10 DB Lateral Raises on each arm

immediatley into;

50 Double unders

Rest 90sec.

15min. AMRAP:

8 Pull-Ups

8 DB Hang Clean and Jerks 22,5/15kg / 4 pro Arm

8 Burpees

8 Box Jumps 60/50cm

19:00-20:00
Siehe oben.

-DIENSTAG-

18:00-19:00 

HYROX!

Optionales Programm:

20 rep Back Squat

+

15min. EMOM:

Min. 1) 15/12 Cal Assault Bike

Min. 2) 15 TTB

Min. 3) 5 Front Squats (from the ground) (as heavy as possible, aber unbroken)

-MITTWOCH-

18:30-19:30 

EMOM x 10min.

3 Power Cleans @70% of 1RM

10 Push-Ups

EMOM x 10min.

12 American KB Swings 24/16

12 Air Squats

Accessory Work (Optional)

3 Rounds:

1min. Plank

immediately into;

1min. of Sit-Ups (Feet Anchored)

Rest 1min.

19:30-20:30

Siehe oben!

-DONNERSTAG-

10:00-11:00 

5 Rounds:

10 Bench Press 60/35

2 Rope Climbs

50 Double unders

—Rest 1min.—

10min. AMRAP:

15 Wall Balls 9/6

10 Russian Swings (heavy)

5 Strict Pull-Ups

20:00-21:00 Weightlifting

-FREITAG- 

18:30-19:30 

Snatch

EMOM x 15min.

3-7 Toes-To-Bar

1 Power or Squat Snatch (climbing)

(Beide in der gleichen Minute)

For Time: (CAP: 15min.)

3 Rounds:

400m Run

15 Cal Assault Bike

15 Cal Row

15 Deadlifts 80/55

*Scaled: 10 Cals + 10 Deadlifts

*Women: 12 Cals

-SAMSTAG-

11:00-12:30 

For Time: (Team Workout! <3)

2 Rounds:

50 Cal Row

25 Snatches 50/35

2 Rounds:

400m Run (80-160m intervals)

25 Clean and Jerks (same weight)

2 Rounds:

50 Cal Assault Bike

25 Thrusters (same weight)

-SONNTAG-

11:00-12:00

TTT Throwdown 24 (to be announced!)

KW 48

KW 48

-MONTAG-

18:00-19:00 

4min. AMRAP:

500m Row

Immediately into max rounds;

5 Front Squats 40/30

10 Pull-Ups

Rest 2min. x 4 Rounds

Round 2.) 50/35

Round 3.) 60/40

Round 4.) 70/45

19:00-20:00
Siehe oben.

-DIENSTAG-

18:00-19:00 

HYROX!

Optionales Programm:

20min. EMOM:

Min. 1) 15/12 Call Assault Bike

Min. 2) 3 Push Jerks (climbing weight)

Min. 3) Max American KB Swings 32/24

Min. 4) Rest

10min. to finish…

100 SDHP’s 42,5/30

*EMOM 5 Burpees

*Start with Burpees

-MITTWOCH-

18:30-19:30 

For Time:

2 Mile Run

100 Alternating DB Snatches 22,5/15kg

200 Push-Ups

300 Air Squats

Aufteilen nach eigenem Gusto!

CAP: 35 Min.

19:30-20:30

Siehe oben!

-DONNERSTAG-

10:00-11:00 

Hang Power Clean (0-12min.)

5 Reps EMOM x 4min.

3 Reps EMOM x 4min.

1 Reps EMOM x 4min.

*Climbing in weigh

Deadlift (12-22min.)

5 reps EMOM x 10min.

*Climb as you feel again.

10min. AMRAP: (25-35min.)

10 Toes-To-Bar

10 Cal Assault Bike

20:00-21:00 Weightlifting

-FREITAG- 

18:30-19:30 

20min. EMOM:

Min. 1) 5 Bench Press

Min. 2) 60 Double unders

Min. 3) Max Pull-Ups

Min. 4) Rest

10min. EMOM:

10 Wall Balls 9/6

5 DB Power Cleans 22,5/15kg

-SAMSTAG-

11:00-12:30 

Team Saturday!

(0-15min.)

2000m Row (250m intervals)

Immediately into;

Snatch Ladder

10 Snatches @50% effort

10 Snatches @60% effort

10 Snatches @70% effort

Max @80% effort

Rest 5min.

(20-35min. )

Assault Bike 2 Miles (3,2km)

Immediately into;

Clean and Jerk Ladder

(Same %’s)

-SONNTAG-

11:00-12:00

Training Think Tank Throwdown 23

TBA

 

KW 47

-MONTAG-

18:00-19:00

Strength:

2 Front Squat + 2 Jerk Complex

17min. to work up to a heavy complex of:

2 Front Squats + 2 Push or Split Jerks (Out of the rack)

Metcon

17min. to get as far as possible…

5 Rounds:

10 Thrusters 42,5/30

15 Pull-Ups

30 Double Unders

immediatley into;

AMRAP in remaining time…

10 Front Rack Lunges

15 American KB Swings 32/24

30 Double Unders

19:00-20:00

Siehe oben.

-DIENSTAG-

18:00-19:00

HYROX!

Optionales Programm:

35min. to finish…

400m Run

400m Row

20/15 Cal Assault Bike

immediately into;

5 Rounds:

10 Bench Press 60/35

10 SDHP’s 50/35

immediately into;

400m Run

400m Row

20/15 Cal Assault Bike

immediately into;

5 Rounds:

10 Bench Press

10 SDHP’s

-MITTWOCH-

18:30-19:30

EMOM x 3min.

2-3 Power Snatch From The High Hang

EMOM x 3min.

2-3 Power Snatch From The Low Hang

EMOM x 3min.

2-3 Power Snatch From The Floor

2min. Transition to Power Cleans

(Gleiche Sequenz, aber mit Power Cleans)

21-15-9

Alt. DB Snatch 22,5/15

Toes-To-Bar

Immediately into;

21-15-9

DB Hang Clean and Jerk

Toes-To-Bar

*Time CAP: 12min.

19:30-20:30

Siehe oben!

-DONNERSTAG-

10:00-11:00

Teams of 2: Only 1 person works at a time:

3000m Row (Switch every 250m)

200 Double Unders (each)

100 Burpees

100 Jerks 60/40

Time CAP: 35min.

20:00-21:00 Weightlifting

-FREITAG-

18:30-19:30

Back Squat (2-2-2-2-2)

3 Rounds:

Min. 1) Max Cal Row

Min. 2) Max Push Press 42,5/30

Min. 3) Max American KB Swings

Min. 4) Max Double Unders

Min. 5) Max SDHP’s 42,5/30

Min. 6) Max Sit-Ups

Min. 7) Rest

Ziele:

Min. 1) 15-20 Cals

Min. 2) 10-20 reps

Min. 3) 15-25 reps

Min. 4) 60-75 reps

Min. 5) 10-15 reps

Min. 6) 20-25 reps

Min. 7) Rest

-SAMSTAG-

11:00-12:30

35min. to finish…

5 Rounds:

24 Cal Assault Bike

18 Deadlifts 70/50

12 Hang Power Cleans

150 Toes-To-Bar

5 Rounds:

24 Cal Assault Bike

18 Deadlifts

12 Hang Power Cleans

150 Burpees

-SONNTAG-

11:00-12:00

For Time:

Barbell: 40/25kg

21 Overhead Squats

15 Lateral Burpees

9 Thrusters

21 Burpees

15 Thrusters

9 Overhead Squats

21 Thrusters

15 Overhead Squats

9 Lateral Burpees

Cap: 18 Mins

KW 46

KW46

-MONTAG-

18:00-19:00 

Every 2min. x 8 Rounds:

Row 200m

2 Power Snatch (climbing)

For Time:

50-40-30-20-10

Alt. DB Snatch 22,5/15

10 Wall Balls 9/6

50 Double Unders

CAP: 15

19:00-20:00
Siehe oben.

-DIENSTAG-

18:00-19:00 

HYROX!

Optionales Programm:

EMOM x 30min. (10 Rounds)

Min. 1)  7 Hang Power Cleans

7 Front Squats

7 Jerks

Min. 2) 15 Toes-To-Bar

Min. 3) REST

-MITTWOCH-

18:30-19:30 

Reps: 5-3-3-1-1

SUPERSET with;

Max. Reps Chin-Ups (Negatives)

*Rest 90sec. Between Sets

For Time: (Time CAP: 15min.)

10 Burpees

20 Pull-Ups

30 American KB Swings 24/16

40 Sit-Ups

50 Bench Press 60/35

40 Sit-Ups

30 American KB Swings 

20 Pull-Ups

10 Burpees

19:30-20:30

Siehe oben!

-DONNERSTAG-

10:00-11:00 

2 Rounds:

2min. of Plank on hands

2min. AMRAP:

Max Cals on the Rower

2min. AMRAP:

Max DB Thrusters 22,5/15

2min. AMRAP:

Max Cals on the Ski Erg

2min. AMRAP:

Max Devil Press 

2min. AMRAP:

Max Cals on the Assault Bike

*alle starten bei der Plank, der Rest der Übungen kann in der Reihenfolge variiert werden!

*1min. Rest Between Sections

*3min. Rest After 1 Round

20:00-21:00 Weightlifting

-FREITAG- 

18:30-19:30 

5 Rounds:

Min. 1) 15/12 Cal Assault Bike

Min. 2) 15 DB Deadlifts 22,5/15

Min. 3) 15 Box Jumps 60/50

Min. 4) 8 DB Thrusters 22,5/15

Min. 5) 60 Double Unders

Min. 6) 25 Air Squats

Min. 7) Rest 

Total: 35 Mins

-SAMSTAG-

11:00-12:30 

10min. Running Clock…

100 Cal Assault Bike

50 Toes-To-Bar

25 Deadlifts 100/70

Max Muscle-Ups/Pull-Ups in remaining time

Rest 3min. After Each Round x3

-SONNTAG-

11:00-12:00

21-15-9

Clean and Jerk 50/35

400m Run after each Round.

15-12-9

Front Squats 60/40

400m Row after each Round

Cap: 25 Mins

 

KW 45

KW 45

-MONTAG-

18:00-19:00 

Split Jerk

3 Reps out of the rack. 

SUPERSET with;

2-3 Weighted “Chin Up” (underhand grip) pull-ups

– Rest 90sec. Repeat for 4-5 sets. (18 Min Cap)

18min. AMRAP of:

6 Push Jerks 50/35

7 Burpee Pull-ups

10 American KB Swings 32/24

200m Run

19:00-20:00
Siehe oben.

-DIENSTAG-

18:00-19:00 

HYROX!

Optionales Programm:

5 Back Squats with a 40X0 Tempo

SUPERSET with;

5 Barbell Hip Thrusts

3min. AMRAP:

3 Hang Power Cleans 60/40

6 Push-Ups

9 Air Squats

Rest 1min. x 5 Rounds – optional mit steigendem Gewicht!

-MITTWOCH-

18:30-19:30 

Snatch

15min. to hit a 3RM “Touch and Go”

For Time /18 Min Cap

40 Cal Assault Bike/Row

30 Toes-To-Bar

20 Wall Balls 9/6

10 Deadlifts 100/70

5 Muscle Ups

10 Deadlifts 

20 Wall Balls 

30 Toes-To-Bar

40 Cal Assault Bike/Row

—> Row und AAB werden abgewechselt

19:30-20:30

Siehe oben!

-DONNERSTAG-

10:00-11:00 

5 Rounds:

Min. 1) 6-8 Bench Press (heavy as possible)

Min. 2) 20/15 Cal Row

Min. 3) Max Russian Twists with 20/12,5kg Dumbbell

Min. 4) REST

Optional:

DB Bent Over Row ladder:

10 reps on the right

10 reps on the left

9 reps on the right

9 reps on the left

… All the way to 1 on each side

20:00-21:00 Weightlifting

-FREITAG- 

18:30-19:30 

Teams of Two:

1 Rounds:

2k Row, Partner in Plank Hold

2 Rounds:

100 Sit-Ups

50 Cal Ski

3 Rounds:

320m Farmers Carry (gehen, nicht rennen!)

25 synchro Burpees

-SAMSTAG-

11:00-12:30 

Open 20.5 TBA

-SONNTAG-

11:00-12:00

Open 20.5 TBA

KW 44

-MONTAG-

18:00-19:00 

Deadlift

5 x 5 with a 30X0 Tempo

Superset immediately with;

5 x 8 Good Mornings with 30X0 Tempo

(18 Min Time Window)

For Time:

3 Rounds:

15 Cal Row

15 Wall Balls 9/6

Immediately into;

3 Rounds:

12 Cal Row

12 Wall Balls 

Immediately into;

3 Rounds:

9 Cal Row

9 Wall Balls 

Time CAP: 15min.

19:00-20:00
Siehe oben.

-DIENSTAG-

18:00-19:00 

HYROX!

Optionales Programm:

5 x 5 Push Jerk

(Build up to something heavy)

Immediately after each set;

5 Weighted “Chin-Ups” (Untergriff)

Rest 90sec. X 4-5 sets (18 Min Time Window)

4 Rounds:

Min. 1) Max Cal Assault Bike

Min. 2) Max Pull-Ups (Regular Grip – strict)

Min. 3) Max American KB Swings 32/24

Min. 4) Rest

-MITTWOCH-

18:30-19:30 

0-15min.

Run 1 Mile

Heavy Snatch (power or squat) in remaining time

*10 TTB before every set

0-15min.

Row 2000m

Heavy Clean (power or squat) in remaining time

*10 TTB before every set

19:30-20:30

Siehe oben!

-DONNERSTAG-

10:00-11:00 

Front Squat

5 Front Squats (clean from the ground) with a 30X0 tempo

Immediately into;

5 Bench Press with a 30X0 tempo

Rest 90sec. X 4-5 Sets (18min. Window)

60 Alt. DB Snatches 50/35

40 Wall-Balls 9/6

20 Thrusters 40/30kg

*EMOM complete 5 Burpees over Dumbbell

*Start with Burpees!

CAP:15 Mins

20:00-21:00 Weightlifting

-FREITAG- 

18:30-19:30 

3 Rounds for Time:

10 Power Cleans 50/35

20 Lateral Burpees

30 Cal Row 

CAP: 15 Mins

Min 20-30:

3 Rounds:

10 Deadlifts (100/70)

20 Cal Ski/Bike

30 Double Unders

-SAMSTAG-

11:00-12:30 

Open Workout 20.4

-SONNTAG-

11:00-12:00

Open Workout 20.4

 

Open 2019 – die Zweite

Hallo ihr Lieben!

Hier nochmal ein kleiner Reminder :-) Die nächsten fünf Wochen werden wir gemeinsam mit euch jedem Samstag und Sonntag die Open zur gewohnten Kurszeit absolvieren. Wer das Workout selbstständig bzw. mit seinem Partner nachholen möchte, findet oben an der Rezeption die passenden Scoresheets. Auf ein sportliches Miteinander!

Eure Coaches

KW 41

-MONTAG-

18:00-19:00 

Back Squat (Week 3 of 4)

Warm Up sets + …

Set 1) 5 x 75%

Set 2) 3 x 85%

Set 3) Versuch: neuer 1RM! 

SUPERSET each set with;

5 Weighted Chin-Ups (underhand grip)

—> oder strict

—> oder negative (full ROM)

15min. AMRAP:

30 Double Unders

15 Wall Balls 9/6

30 Double Unders

15 Pull-Ups

19:00-20:00
Siehe oben.

-DIENSTAG-

18:00-19:00 

HYROX!

-MITTWOCH-

18:30-19:30 

Push Press (Week 3 of 4 )

After a few warm up sets complete:

Set 1) 5 x 75%

Set 2) 3 x 85%

Set 3) Attempt a new 1 rep max! 

2min. AMRAP:

10 Cal Assault Bike SPRINT

5 Devil Press 22,5/15

Max Toes-To-Bar in remaining time

Rest 1min. x 5 Rounds

19:30-20:30

Siehe oben!

-DONNERSTAG-

10:00-11:00 

Every 4min. x 5 Rounds:

500m Row

5 Deadlifts @75-80% of your 1RM

3 Rounds:

1 Min Plank Hold

Immediately into;

20 Russian Twists with 15/10kg

Immediately into;

10 Barbell Sit-Ups 20/15kg

–Rest 1min. —

20:00-21:00 Weightlifting

-FREITAG- 

18:30-19:30 

EMOM x 15min:

3 Power Cleans

3 Front Squats

3 Push Jerks

—> Same weight!

-SAMSTAG-

11:00-12:30 

Open Workout 19.1

-SONNTAG-

11:00-12:00

Open Workout 19.1 

 

KW 40

KW 40

-MONTAG-

18:00-19:00 

Back Squat

Set 1) 3 x 70%

Set 2) 3 x 80%

Set 3) Max reps at 90%

Set 4) Direkt nach den Max. Reps mit 85% um 20-30% reduzieren und ein weiteres Set ausführen.

Every 3min x 5 Rounds:

10 Hang Power Cleans 45/30

10 Toes-To-Bar

10 Front Squats 

10 Burpees Over The Bar (lateral)

19:00-20:00
Siehe oben.

-DIENSTAG-

17:30-18:30

Barbell Bench Press (5 x 10)

SUPERSET with;

DB Bent Over Rows (5 x 10 pro Arm)

– Rest 2min. Between Sets

15min. to get as far as possible…

10-20-30

American KB Swings 24/16

Pull-Ups

immediately into AMRAP:

6 Burpees

30 Double Unders

18:30-19:30 

Siehe oben.

-MITTWOCH-

18:30-19:30 

Push-Press

Set 1) 3 x 70%

Set 2) 3 x 80%

Set 3) Max reps at 90%

*SUPERSET with;

Lateral DB Raises (12-15 Reps)

1000m Row

15 Power Clean and Jerks 50/35

1 Mile Assault Bike (Wechsel mit Row)

15 Power Clean and Jerks 

CAP: 15

19:30-20:30

Siehe oben!

-DONNERSTAG-

10:00-11:00 

Front Squat

5 reps

SUPERSET with;

Single Leg Deadlift

8 Reps on each leg.

2 Min Rest – 20 Min Cap —> Ziel sind 4-5 Sätze!

5 Rounds:

20 Cal Row

15 Wall Balls (9/6)

10 Burpee Deadlifts 22,5/15

20:00-21:00 Weightlifting

-FREITAG- 

18:30-19:30 

For Time:

400m run

100 Double-unders

30 Snatches 35/25

400m run

100 Double Unders

30 Snatches 45/30

400m run

100 Double Unders

30 Snatches 50/35

400m run

Time Cap: 25min.

Optional nach dem Kurs:

For Time and Quality:

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

Strict Pull-Ups

Strict HSPUs

Scaling:

  • Kipping
  • 10x 3+3 each (strict o. kipping)

-SAMSTAG-

11:00-12:30 

35min. to finish…

60-50-40-30-20-10

Cal Assault Bike

Push Jerks 50/35

Toes-To-Bar

Back Squat 50/35

American KB Swings 24/16

-SONNTAG-

11:00-12:00

For Time

10 Burpees

_

10 Burpees

25 Calories of choice

_

10 Burpees

25 Calories of choice

50 Double Unders

_

10 Burpees

25 Calories of choice

50 Double Unders

100 Russian KB Swings 32/24

_

10 Burpees

25 Calories of choice

50 Double Unders

100 Russian KB Swings 

150 Air Squats

—> No Rest between Workouts!

KW 39

-MONTAG-

18:00-19:00 

19:00-20:00
Siehe oben.

Back Squat (Week 1 of 4)

After a few warm up sets complete:

Set 1) 5 x 65%

Set 2) 5 x 75%

Set 3) Max reps at 85%

Set 4) Direkt nach den Max. Reps mit 85% um 20-30% reduzieren und ein weiteres Set ausführen.

EMOM x 15min.

min. 1) 15/12 Cal Row

min. 2) 20 Wall Balls 9/6

min. 3) Max Russian KB Swings 32/24

*Score is KB Swings only

-DIENSTAG-

17:30-18:30

Get as far as possible in 35min…

240m run

70 Double-Unders

240m run

60 Air Squats

240m run

50 Abmat Sit-Ups

240m run

40 American KB Swings 24/16

240m run

30 KB Goblet Squats 

240m run

20 Toes-To-Bar

240m run

—> Wer komplett durch ist, fängt von vorn an und tauscht den Lauf gegen 12/9 Cal AAB

18:30-19:30 

Siehe oben.

-MITTWOCH-

18:30-19:30 

Push Press (Week 1 of 4 )

After a few warm up sets complete:

Set 1) 5 x 65%

Set 2) 5 x 75%

Set 3) Max reps at 85%

**SUPERSET with;

6-8 HEAVY DB Bent Over Rows (pro Arm)

immediately into;

50 Double Unders/100 Single Unders

For Time:

50-40-30-20-10 Air Squats

25-20-15-10-5 Push Jerks 50/35kg

Cap: 12 Mins

19:30-20:30

Siehe oben!

-DONNERSTAG-

10:00-11:00 

Strength:

Reverse Lunge of Riser (ca. 2 Gummimatten) (Hantel in Back Rack) – 8/Bein

into:

Single Leg Romanian Deadlift – 8/Bein

2 Min Rest

14min. AMRAP:

10/8 Cal Assault Bike

10 Toes To Bar

8 Deadlifts —> steigendes Gewicht, alle 2 Runden um 20/10kg erhöhen

20:00-21:00 Weightlifting

-FREITAG- 

18:30-19:30 

5 Rounds:

1min. of Power Cleans (50, 60, 65, 70, 75%)

1min. of Rest

1min. of Rowing for MAX Cals (Ziel >20/>15)

1min. of Rest

1min. of Bench Press (50, 60, 65, 70, 75%)

1min. of Rest

1min. of Double Under’s (Ziel >60. Min)

1min. of Rest

-SAMSTAG-

11:00-12:30 

In Teams of 2:

35min. running clock…

2 Rounds:

50 Cal Assault Bike

50 Pull-Ups

immediately into:

2 Rounds:

50 Wall Balls 9/6

50 Snatches 42,5/30

immediately into:

2 Rounds:

50 Burpees

50 Overhead Squats 42,5/30

immediately into:

50 Curtis P’s 42,5/30

1 Curtis P = 1 Power Clean + 1 Lunge/Bein + 1 Push Press.

 

Sonntag:

Siehe Special!