KW 16

-MONTAG-
18:00-19:00
 
Split Jerk
Heavy Set of 3 (15 Mins)
 
Met-Con:
14min. AMRAP of:
6 Push Jerks 60/40kg
7 Burpee Pull-Ups (Scaled: Burpee + Jumping PU)
10 American KB Swings 32/24kg
160m Run
 
Optional nach dem Kurs:
 
3×12-15 Lateral Delt Raises (Seitheben)
 
19:00-20:00
Siehe oben.
 
-DIENSTAG-
17:30-18:30
 
20 RM Back Squat (15 Mins)
 
15 Min AMRAP:
500m Row
12 TTB
400m Run
12 TTTB
 
18:30-19:30
Siehe oben.
 
-MITTWOCH-
18:30-19:30
 
(0-5min.)
Row 1000m
 
(5-15min.)
10min. to establish:
3 Rep Max Hang Power Clean
 
(15-20min.)
Run 800m
 
(20-30min.)
10min. to establish:
3 Rep Max Deadlift
 
19:30-20:30
Siehe oben!
 
-DONNERSTAG-
10:00-11:00
 
10 Rounds of:
10/7 Cal Assault Bike
10 Cal Row (Switch with AAB)
10 Push-Ups
10 Wall Balls 9/6kg
 
Optional nach dem Kurs:
Pick one:
1.) 100 Russian Twists 20/12,5kg DB
2.) 3 Rounds:
1min. of DB Hammer Curls
1min. of DB Skull Crushers
1min. Rest
3.) 400m Farmer Carry mit 24/16kg
 
20:00-21:00 Weightlifting
 
-FREITAG-
18:30-19:30
 
Entfällt! Hier ein Vorschlag:
 
12min. EMOM:
Odd Min.) 6-10 Toes-To-Bar (es werden Rx insgesamt 120!)
Even Min.) 2 Power Snatch (climbing)
 
immediately into;
 
12min. EMOM:
Odd Min.) 6-10 Toes-To-Bar
Even Min.) 2 Thrusters (climbing)
 
Rest 3min. before AMRAP (Below)
 
AMRAP5:
1 Wall-Climb, 10 American KB Swings (24/16kg)
2 Wall-Climbs, 10 KBS
3 Wall-Climbs, 10 KBS
 
-SAMSTAG-
11:00-12:30
 
Skill: Kipping Pull-Up
 
Met-Con: (Team of Two)
40min. to get as far as possible…
Run 1 Mile (160m intervals)
100 Pull-Ups
200 Push-Ups
300 Air Squats
Run 1 Mile (160m intervals)
300 Sit-Ups
200 Double Unders
100 Pull-Ups
Run 1 Mile (160m intervals)
 
-SONNTAG-
11:00-12:00 ENTFÄLLT!
 
Auch hier ein Vorschlag: <3
 
Strength:
 
Good Morning 3x 8-10 Tempo 3111
+ 3x 15-20 GHD-Sit-Ups
 
5min. EMOM:
12/9 Cal Row
 
Immediately into;
5min. EMOM:
8 Burpee DB Deadlifts 22,5/15kg
 
Immediately into;
5min. EMOM:
40sec. Plank
 
x1 oder wer mutig ist x2 Runden!

 

KW 15

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.

KW 14

KW14

-MONTAG-
18:00-19:00

20RM Back Squat

10 Rounds: (Time CAP: 14min.)
8 SDHP 42,5/30kg
8 Cleans
8 Push-Press

19:00-20:00
Siehe oben.

-DIENSTAG-
17:30-18:30

Power Clean and Jerk
1 rep EMOM x 10min.
* Start at 50-60% and build up to a max effort.

Every 4min. x 5 Rounds:
15/12 Cal Bike/Ski
15/12 Cal Row
10 Burpees
10 Clean and Jerks (42,5/30kg) – wer gestern da war, macht Power Snatches.

18:30-19:30
Siehe oben.

-MITTWOCH-
18:30-19:30

20min. AMRAP:
15 Bench Press 60/35kg
15 Pull-Ups
15 H.R. Push-Ups
400m Run

Ein bisschen mehr als Fun-Workout zu betrachten! Arbeitet in Gruppen und holt euch den Pump!

Accessory Work (im Kurs)
DB bent over row (3-4 sets of 10 on ea. arm)

19:30-20:30
Siehe oben!

-DONNERSTAG-
10:00-11:00
15min. to do…
3 Squat Snatches @50%
3 Squat Snatches @55%
3 Squat Snatches @60%
3 Squat Snatches @65%
3 Squat Snatches @70%
…. Keep adding 5% until the time is up.

EMOM x 12min. (both in the same min.)
10 Wall Balls 9/6kg
10 Russian KB Swings 32/24kg

20:00-21:00 Weightlifting

-FREITAG-
18:30-19:30

Power Clean
Every 3min. x 5 Rounds:
250m Row
1 Power Clean (Climbing)
*trying to hit a max on the last round.

Every 3min. x 5 Rounds:
20 TTB
Max Front Squats in remaining time 60/42,5kg

*Rest 5min. Between Section 1 and 2.

*Accessory Work: 50 HSPU’s (Strict if you can) (nach dem Kurs, optional)

-SAMSTAG-
11:00-12:30

In Teams of 2:

35min. running clock…
2 Rounds:
50 Cal Row
50 Pull-Ups

immediately into:
2 Rounds:
50 Wall Balls 9/6kg
50 Alt. DB Snatch 22,5/15kg

immediately into:
2 Rounds:
50 Burpees
50 Single Arm DB OH Lunges 22,5/15kg

immediately into:

Max. Meter Burpee Broad Jumps (Hands replace feet)

-SONNTAG-

11:00-12:00

Skill: Handstand Walk Progression (15 Min)

1 Clean and Jerk 50/35kg
1 Round of “cindy”
2 Clean and Jerks
1 Round of “cindy”
3 Clean and Jerks
1 Round of “cindy”
… until you reach 10 Clean and Jerks

Cap:
17 Min.

25.03 – 31.03.19

KW 13

-MONTAG-

20RM Back Squat

1.) 4min. AMRAP:
25 American KB Swings 24/16kg
15 Burpees
Max 1-arm KB Snatches from the hang
in remaining time.

2.) Same workout, but KB
Clean and Jerks from the
hang in remaining time.

3.) Same workout, but KB
Goblet Squats in
remaining time.

Zwischen den Workouts ist eine Minute Pause, es zählen nur Snatches, Clean and Jerks und Goblet Squats!

19:00-20:00
Siehe oben.

-DIENSTAG-
17:30-18:30

5 minute running clock…
Max Calories on the assault bike/ski

10 minute running clock…
Find your 1 rep Max Snatch

5 minute running clock…
Max Calories on the rower

10 minute running clock…
Find your 1 rep Max Clean and Jerk

18:30-19:30
Siehe oben.

-MITTWOCH-
18:30-19:30

Front Rack Lunge
*10 rep max. (5 on each leg, alternating)
Zwischen jedem Satz: 10 Seated Dumbbell Shuolder Press. Ihr habt hier 20 Minuten Zeit!

8min. AMRAP:
8 Hang Power Cleans 50/35kg
8 Front Squats (same bar)

19:30-20:30
Siehe oben!

-DONNERSTAG-

10:00-11:00
AMRAP 12 minutes of:
2 Deadlifts (Heavy as possible)
5 Strict Pull-ups (Kipping Scale)
5 Strict HSPU’s (2 Wall Walks Scale)

Rest 3min.

For time: (Time CAP: 12min.)
100 Air Squats
50 Push Press 50/35kg
100 Air Squats

20:00-21:00 Weightlifting

-FREITAG-
18:30-19:30

400m run
120 Double-unders
400m run
100 Wall Balls 9/6kg
400m run
80 Abmat Sit-Ups
400m run
60 Toes-To-Bar
400m run
40 Alt. DB Snatches 22,5/15kg
400m run
20 Handstand Push-Ups
400m run

Time Cap: 40min.

-SAMSTAG-
11:00-12:30

Teams of Two:
35min. to finish…

3 Rounds:
30 Toes to Bar
30 Power Clean and Jerk (42,5/30kg)
30 Wall Balls (9/6kg)

60/40 Cal Assault Bike

2 Rounds:
30 Toes to Bar
30 Power Clean and Jerk (50/35kg)
30 Wall Balls

60/40 Cal Assault Bike

1 Round:
30 Toes to Bar
30 Power Clean and Jerk (60/42,5kg)
30 Wall Balls (Partner in Wall-Sit)

Remainder: max. Burpees

-SONNTAG-
11:00-12:00

Chipper:
50 Pull-Ups
50 DB Box Step Ups (1×22,5/15kg)
50 Alternating Burpee-Dumbbell Snatches

Cap: 15 Mins

18.3-24.3.19

KW12

-MONTAG-
18:00-19:00
Strength: 20RM Back Squat

Nur ein Versuch. Gebt alles was ihr habt! Im besten Fall mehr Gewicht als in der letzten Woche!

14min. AMRAP:
21 Wall Balls
15 Cal Row (Ladies: 12)
9 Deadlifts 100/70kg

Option für all die Bein-Geschädigten nach dem 20RM:
Team format in 42-30-18

19:00-20:00
Siehe oben.

-DIENSTAG-
17:30-18:30
Strict Press (5 x 3)
*5 sets of 3 reps.

*Beine komplett gestreckt, Oberschenkel und Po sind fest angespannt!

*Nach jedem Satz 1 Minute Russian Twists mit einer 20/12,5kg Dumbbell.

15min. to get as far as possible…
50-40-30-20-10
Double Unders
Sit-Ups
immediately into;
10-20-30-40-50
DB Hang Clean and Jerks 22,5/15kg
Pull-Ups

Nur eine Dumbbell. Wechsel der Seite alle 5 oder 10 Wdh.

18:30-19:30
Siehe oben.

-MITTWOCH-
18:30-19:30

5 Rounds:
3 Power Cleans (climbing)
20sec. transition to:
3 Bench Press (climbing)
20sec. transition to:
20/15 Cal Assault Bike Sprint!

Cap: 25 Minuten

*Rest 2min. After each set

Hier formiert ihr euch in kleinen Gruppen. Alternativ wird am Ski-Erg gearbeitet. Knallgas am Bike! Wenn ihr mal ein paar Sekunden länger Pause macht, ist das auch nicht schlimm.

Optional nach dem Kurs:
10min. EMOM:
Odd: Max Toes-To-Bar
Even: Max Russian KB Swings 32/24kg

19:30-20:30
Siehe oben!

-DONNERSTAG-
10:00-11:00
Front Squat (5-5-3-3-2-2)
Nach jedem Satz: 6-8 Dumbbell/Kettlebell Single Arm Rows pro Arm!
Ziel: 2RM
Zeit: 20 Min.

12min AMRAP:
40 Cal Row:
30 Alt. DB Snatches (22,5/15g)
20 Burpees over Rower

20:00-21:00 Weightlifting

-FREITAG-
18:30-19:30

12 Mins: Sumo Deadlift: Heavy Set of 5!

Every 3min. x 6 Rounds:
10 Jerks 50/35kg
10 Pull-Ups
10 Sumo Deadlift High Pulls 50/35kg
10 Handstand Push-Ups

-SAMSTAG-
11:00-12:30

Open Workout 19.5

-SONNTAG-
11:00-12:00

Open Workout 19.5

11.3 – 17.3.19

-MONTAG-
18:00-19:00

Strength: 20 Rep Back Squat (15 Minuten)

Da sind sie wieder.. unsere 20er Sätze! <3

Met-Con:
15min. EMOM:
Min. 1) 15/12 Cal Assault Bike
Min. 2) 15 TTB
Min. 3) 5 Front Squats (vom Boden) 85/60kg

19:00-20:00

Siehe oben.

-DIENSTAG-
17:30-18:30

Split Jerk
4 Sets:
5 Split Jerks
immediatley into;
8-10 DB Bent Over Rows on each arm

15min. AMRAP:
8 Pull-Ups
14 Alt. DB Snatch 22,5/15kg
8 Box Jumps 70/60cm

Rx+ C2B

18:30-19:30
Siehe oben.

-MITTWOCH-
18:30-19:30
EMOM x 10min.
3 Power Cleans @70% / schwer
6-10 Push-Ups

Beides in der gleichen Minute!

EMOM x 10min.
12 American KB Swings 24/16kg
12 Air Squats

RX+ 14 Swings, 14 Air-Squats.
Auch beides in der gleichen Minute!

Optional Core: 3x 20 Weighted Sit-Ups mit einem Partner!

19:30-20:30
Siehe oben!

-DONNERSTAG-
10:00-11:00

EMOM x 15min.
5 Toes-To-Bar
1 Power or Squat Snatch (climbing)

For Time: (CAP: 12min.)
18-15-12-9
Cal Row
Deadlifts 85/60kg

20:00-21:00 Weightlifting

-FREITAG-
18:30-19:30

Conditioning Warm-Up:
30-20-10 Wall-Balls (9/6)
7 strict Pull-Ups after each round

7 Rounds:
15 Push-Ups
2 Rope Climbs/6-8 towel pull-ups
50 Double unders
Rest 1min.

Score: langsamste Zeit :-)

-SAMSTAG-
11:00 Open Workout 19.4

-SONNTAG-
11:00 Open Workout 19.4

The Only Cleaning…

images
Liebe Punchlinge!

Wir freuen uns, dass ihr mit einer solchen Begeisterung und großem Enthusiasmus Sport treibt!! Genauso enthusiastisch dürft ihr aber auch gerne euer benutztes Material wieder an seinen “Ort” zurücktragen, denn wir trainieren nicht nur miteinander:
Ein “Miteinander” heißt: auch derjenige, der nach euch trainiert, erwartet die gleiche Ausgangssituation. Ihr steht bei einem Wettkampf auch nicht 3m vor der Startlinie!!
Also, schafft gleiche Bedingungen für jedermann! Gemeinsam macht es auch mehr Spaß!!

Liebe Grüße! Euer Punch- Team

4.3-10.3.19

KW10

-MONTAG-
18:00-19:00

Strength:
Push-Press 4×8

Met-Con:

50 Cal Assault Bike
40 Front Squats 50/35kg
30 TTB
20 Jerks 50/35kg
10 Muscle-Ups (Scale 20 pull-ups)

RX+ 60/42,5
Time CAP: 15min.

19:00-20:00
Siehe oben.

-DIENSTAG-
17:30-18:30

Work up to a heavy Power Snatch, then:

Every 5min X 5 rounds:
500m Row
50 Double Unders
5 Power Snatches (heavy)
Score: schwerste Runde WENN alle Runden erfolgreich waren und im TC absolviert wurden!

18:30-19:30
Siehe oben.

-MITTWOCH-
18:30-19:30

Strength: Power Clean 3RM (10 Mins)

25 Wall Balls 9/6kg
25 Air Squats
20 Deadlifts 100/70kg
25 Wall Balls
25 Air Squats
15 Deadlifts 110/75kg
25 Wall Balls
25 Air Squats
10 Deadlifts 125/80kg

Cap: 14 Mins

19:30-20:30
Siehe oben!

-DONNERSTAG-
10:00-11:00

On the minute for 24 minutes:
Minutes 1-6:
Odd: 7 Thrusters 42,5/30kg
Even: Max Reps, Pull-Ups (RX+ MU’s)
Minutes 7-12:
Odd: 7 Thrusters
Even: Max Reps, Burpees
Minutes 13-18:
Odd: 7 Thrusters
Even: Max Reps, American KBS 24/16kg
Minutes 18-24:
Odd: 7 Thrusters
Even: 200m Run (=10 reps)

—> kein 160m Run, sondern 200 ist RX!

20:00-21:00 Weightlifting

-FREITAG-
18:30-19:30

Strength:
Pause Front Squat Triple (:02 Pause bei jeder Wdh.)

Met-Con:
EMOM x 8min.
Odd: 15/12 Cal Row
Even: 15 Snatches 35/25kg
immediately into;
EMOM x 8min.
Odd: 15/12 Cal Bike/Ski
Even: 15 SDHP’s 35/25kg

-SAMSTAG-
11:00-12:30
Open Workout 19.3

-SONNTAG-
11:00-12:00
Open Workout 19.3

Viel Spaß wünschen eure Coaches!

25.2 – 3.03.19

-MONTAG-
18:00-19:00
Back Squat (4/4)

Recovery Week

40% x 3
50% x 3
50% x 5
60% x 5

+ 20 Jumping Lunges nach jedem Satz.

15min. AMRAP:
8 Toes-To-Bar
10 DB Hang Clean and Jerks 50/35
14/12 Cal Row

19:00-20:00
Siehe oben.

-DIENSTAG-
17:30-18:30

AMRAP in 15 minutes
5 Power Snatches 30/25kg
50 Double Unders

Round 2: 40/30kg
Round 3: 50/35kg
Round 4: 60/40kg
and so on… + 10/5kg

—> If you cannot snatch the weight, start power cleaning it!

18:30-19:30
Siehe oben.

-MITTWOCH-
18:30-19:30

For Time:

Run 800m

15 Rounds
5 Wall Balls 9/6kg
3 Burpees
1 Deadlift 125/100kg

Run 800m

15 Rounds:
5 Wall Balls
3 Burpees
1 Deadlift

—> Deadlifts schwer, aber schön!

19:30-20:30
Siehe oben!

-DONNERSTAG-

10:00-11:00
20min. EMOM:
Odd: 5 Jerks (climbing)
Even: 10 Pull-Ups

Teams of 2:
10min. to complete MAX Calories on the Assault Bike.

20:00-21:00 Weightlifting

-FREITAG-
18:30-19:30

Front Squat (5 x 3)
5 sets:
Building up to a 3 rep max

SUPERSET with;

20 Russian Twists – heavy!
Left + Right = 1 rep.

AMRAP12:
6 Front Rack Reverse Lunges 40/30kg
9 Front Squats
12 American Swings 24/16kg

-SAMSTAG-
11:00-12:30
Open Workout 19.2

-SONNTAG-
11:00-12:30
Open Workout 19.2