KW 32

MONTAG: 18:00 – 19:30 UHR

SKILL: OVERHEAD SQUAT

 

3 SUPERSETS:

8 SNATCH GRIP DEADLIFT

20 SEC HANGING L SIT

 

2 SUPERSETS

4 MIXED GRIP PULL UP

80 M DDB OVERHEAD CARRY

 

AMRAP 15

5 SQUAT CLEAN

10 PULL UP

15 DU

 

DIENSTAG: 18:00 – 19:00 UHR 

HYROX

 

MITTWOCH: 18:30 – 19:30 UHR:

2X 8-10 DB INCLINE BUTTERFLY

3X 6-8 DB CUBAN PRESS 

 

SINGLE ARM COMPLEX:

3X 4 DB PUSH PRESS + 4 DB PUSH JERK 

 

EMOM 12

1: 10-15 CAL ROW

2: 10 FLOOR PRESS

3: 3 ROPE CLIMB

4: REST

 

FREITAG: 17:30 – 18:30 UHR

3 ROUNDS

8/8 DB PETERSON BOX STEP DOWN

10/10 SINGLE LEG GLUTE BRIDGE 

12 BANDED LEG CURL

 

3X

300 M SKILL MILL

6/6 HEAVY WINDMILL

8/8 SPLIT STANCE KB SWING

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

4 SETS FOR QUALITY

A: 6-10 DB CLEAN AND STRICT PRESS

B: 12-18 CAL ROW

C: 8-12 DB DEADLIFT

D: 8-10 DB BOX STEP UP

E: 8-10 BURPEE OVER DB

 

KW 31

MONTAG: 18:00 – 19:30 UHR

 

SKILL: TTB

EMOM8:

3-6 TTB EVERY MINUTE

 

EMOM10

1-3 MIN: 4 POWER CLEAN

4-7 MIN: 3 POWER CLEAN

8-10 MIN: 2 POWER CLEAN

 

70/60 CAL ROW

80 ANCHORED SIT UP

50/ 40 CAL ROW

50 ALT. SINGLE ARM DEVIL PRESS

25/20 CAL ROW

40 SINGLE ARM DB THRUSTER

TIME CAP: 25 MIN

 

DIENSTAG: 18:00 – 19:00 UHR 

HYROX

 

MITTWOCH: 18:30 – 19:30 UHR:

(SUPINATED OR RING) PULL UP: 4 X MAX REP (MAX 10 REPS!)

 

4 SETS FOR QUALITY:

2 WALL WALK (HOLD FOR 10 SEC)

80 M FARMERS CARRY (2X HEAVY KB)

30 DU

10 SUPERMAN

 

FREITAG: 17:30 – 18:30 UHR

EMOM 9

1: FULL MINUTE FOR CAL (BIKE OR ROW)

2: 40 SEC STRICT PRESS 

3: 40 SEC BARBELL SINGLE LEG GLUTE BRIDGE (20 SEC EACH LEG)

 

3 SUPERSETS:

5/5 TALL KNEELING LANDMINE GOBLET PRESS OUT

8/8 LANDMINE SINGLE LEG ROMANIAN DEADLIFT

8/8 LANDMINE SINGLE ARM ROW

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

3 ROUNDS:

8-10 SUMO DEADLIFT 

8/8 SINGLE ARM OVERHEAD (SCALED: GOBLET) REVERSE DROP LUNGE 

 

20-15-10

CAL ROW

DEADLIFT

 

2 MIN REST

 

15-10-5

CAL BIKE

DEADLIFT

KW 30

MONTAG: 18:00 – 19:30 UHR

SKILL: PIKE PUSH UP

 

4 SUPERSETS:

10 SEAL ROW

10 HOLLOW ROCK

 

EVERY 5 MIN X 4

18 CAL ROW

15 HANG POWER CLEAN

AMRAP WALL BALL

(2 MIN REST)

 

DIENSTAG: 18:00 – 19:00 UHR 

HYROX

 

MITTWOCH: 18:30 – 19:30 UHR:

KB COMPLEX

EVERY 45 SEC X 12 

4 SINGLE ARM KB SNATCH FROM THE FLOOR

3 SINGLE ARM KB SNATCH

2 SINGLE ARM KB OVERHEAD REVERSE LUNGE

 

6 ROUNDS

90 SEC ON – 90 SEC OFF

5 BURPEE

10 PUSH UP

15 AIR SQUAT

MAX SIT UP

 

FREITAG: 17:30 – 18:30 UHR

4 X 5 SPLIT JERK (3 SEC PAUSE IN CATCH)

 

60 BENCH PRESS*

*EVERY TIME YOU BREAK 80 M RUN (SPRINT)

 

AMRAP 15

5 PENDLEY ROW

10 RING ROW

12 CAL ROW

12 PLANK WALK OUT

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

IN TEAMS OF TWO

YOU GO, I GO

 

10 ROUNDS

12 CAL BIKE

9 BAR FACING BURPEE

6 POWER SNATCH

KW 29

MONTAG: 18:00 – 19:30 UHR

SKILL: PULL UP

 

EMOM12

1: 8-10 ROTATIONAL MED BALL TOSS

2: 50 SEC TOE TAPS 

3: 5-8 PUSH UP

4: 10 LYING VERTICAL TOSS

 

4 ROUNDS

5 DIP

10 BARBELL FLOOR PRESS

15 CAL BIKE

10 RENEGADE ROW

 

DIENSTAG: 18.00 – 19:00 UHR 

HYROX

 

MITTWOCH: 18:30 – 19:30 UHR:

4X 6-8 BOX SQUAT

3X 10-12 BANDED HAMSTRING CURL

 

AMRAP 12

20 DU 

3 WALL WALK

12 CAL BIKE

 

DONNERSTAG: 11:00 – 12:00 UHR !! OHNE COACH !!

3X5 BEHIND THE NECK SNATCH GRIP PRESS (5 SEC HOLD AT TEH TOP)

 

EVERY 3 MIN X 4

3 FRONT SQUAT + 3 STRICT PRESS 

 

3 SETS

200 M SKILL MILL 

15 M SLED PULL

10 HAND RELEASE PUSH UP

 

FREITAG: 17:30 – 18:30 UHR

3X 16 ALT. BARBELL BACK RACK WALKING LUNGE 

 

3 SUPERSETS

8/8 DB ROW

12 BANDED FACE PULL

 

12-10-8-6-4

CAL ROW

GOBLET BOX STEP UP

SIT UP

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

AMRAP 15

10 SQUAT CLEAN

15 DB PUSH PRESS

 

5 MIN REST

 

5 ROUNDS FOR TIME

400 M RUN 

12 OH SQUAT

 

KW 28

MONTAG: 18:00 – 19:30 UHR

12 MIN SKILL: SQUAT CLEAN

 

6X 3 POWER CLEAN + 3 FRONT SQUAT; 90 SEC REST

 

EVERY 5 MIN X 4

16 ALT. DB SNATCH

10 DDB DEADLIFT

8 DDB BURPEE (NO JUMP)

8 CAL ROW
DIENSTAG: 18:00 – 10:00 UHR

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SNATCH COMPLEX

EMOM 8

3 SNATCH GRIP DEADLIFT

2 HANG SNATCH

 

FOR QUALITY

10-8-6-4-2

RING BODY SAW

THRUSTER

DU

REVERSE LUNGE

 

DONNERSTAG: 11:00 – 12:00 UHR !! OHNE COACH !!

9 MIN TTB SKILL WORK ON YOUR OWN

EMOM9: 4-6 REPS

 

4X 8 /8 BULGARIAN SPLIT SQUAT

4X10 DEFICIT BARBELL ROMANIAN DEADLIFT

 

9-12-15

CAL BIKE

KNEELING GOBLET PRESS

KB RUSSIAN TWIST

 

FREITAG: 17:30 – 18:30 UHR

3 ROUNDS:

8/8 SEATED SINGLE ARM ARNOLD PRESS

10 KB TRICEP EXTENSION

8-10 LATERAL RAISE

60 SEC REST 

 

AMRAP 10

8 PUSH PRESS

6 PUSH UP

4 BURPEE PULL UP

160 M RUN

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

8 ROUNDS

ACCUMULATE AS MANY TTB AS POSSIBLE

 

1 MIN ON – 1 MIN OFF

20 DU

4 DEVIL PRESS

MAX TTB

 

KW 27

MONTAG: 18:00 – 19:30 UHR

SKILL: PISTOL SQUAT

 

EMOM 12

1: 5/5 SINGLE ARM KNEELING DB PUSH PRESS

2: 5/5 SINGLE ARM DB OVERHEAD TALL KNEELING TO STANDING

3: TALL KNEELING HAMMER BICEP CURL

 

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

TTB 

RING ROW

PUSH UP

 

5-4-3-2-1

RIGHT ARM TURKISH GET UP

LEFT ARM TURKISH GET UP

WALL WALKS

TC: 20 MIN

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: RING DIP

EMOM 5: 4 RING DIP

 

AMRAP 20

5/5 KB WINDMILL

10/10 KB CLEAN AND PRESS

15 KB SUMO DEADLIFT HIGH PULL

20 AMERICAN KB SWING

 

DONNERSTAG: 11:00 – 12:00 UHR !! OHNE COACH !!

FOR QUALITY 14 MIN

16 ALT. DB BENCH PRESS

8/8 DB ROW

80 M DB FRONT RACK CARRY

 

OH MY CORE:

3 SETS:

15-20 SEC L SIT HANG

15 KB STRAIGHT LEG SIT UP

15 KB RUSSIAN TWIST

 

21-15-9

PULL UP

BURPEE

JUMPING AIR SQUAT

 

FREITAG: 17:30 – 18:30 UHR

4 SUPERSETS:

HALF KNEELING LANDMINE PRESS: 6 EACH ARM

PLANK WALK UP: ALT. 12 -16 REPS

 

AMRAP6

3 MAN MAKER

20 DU

2 MIN REST

 

AMRAP6

4 CLEAN AND JERK

6 CAL BIKE

2 MIN REST

 

AMRAP6 

4 POWER SNATCH

6 CAL SKI

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

IN TEAMS OF TWO

AMRAP 36- SWITCH WHENEVER YOU WANT/ NEED

5 HANDSTAND PUSH UP

25 SINGLE ARM DB THRUSTER (22,5/15 KG)

20 DEADLIFT (90/ 60 KG)

21 CAL ROW

KW 26

MONTAG: 18:00 – 19:30 UHR

 

MOBILITY 

 

SKILL: KIPPING HANDSTAND PUSH UP

 

DEADLIFT 

FIND YOUR 5 RM IN 15 MIN

 

3 ROUNDS

3 MIN ON – 1 MIN OFF

21 BARBELL Z PRESS

21 DEADLIFT

MAX BURPEE BOX JUMP OVER

 

MITTWOCH: 18:30 – 19:30 UHR:

4 SUPERSET:

8 PUSH UP

5 (WEIGHTED) PULL UP

 

3 ROUNDS FOR QUALITY

9 DB FLOOR PRESS

9 STRICT PULL UP/ 12 BODY ROW

18 TUCK UP

 

DIRECTLY INTO

 

3 ROUNDS FOR QUALITY

12 BULGARIAN RING ROW

8 HAND RELEASE PUSH UP

30 DU

 

DONNERSTAG: 11:00 – 12:00 UHR !! OHNE COACH !!

4 ROUNDS

10 DB UPRIGHT ROW

10 DB STANDING ARNOLD PRESS

10 DB HAMMER CURL

 

1500 M ROW

THEN 5 ROUNDS

4 CLUSTER

20 MOUNTAIN CLIMBER

8 POWER CLEAN

10 PISTOL SQUAT

 

FREITAG: 17:30 – 18:30 UHR

3X8 BOX SQUAT

3X10 KB SINGLE LEG ROMANIAN DEADLIFT

 

FOR TIME

16-12-8-4-2

CAL BIKE

PIKE LEG LIFT OVER 

CAL BIKE

DB RENEGADE ROW

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

AMRAP 15

80 M RUN

8 SINGLE ARM KB SNATCH (RIGHT ARM)

10 STRAIGHT LEG SIT UP

8 SINGLE ARM KB SNATCH (LEFT ARM)

80 M RUN

 

3 MIN REST

 

AMRAP 15

10 CAL ROW

4 DEVIL PRESS

10 SEC RING DIP SUPPORT

10 SEC CHIN OVER THE BAR HOLD

KW 25

MONTAG: 18:00 – 19:30 UHR

SKILL: DU

10-8-6-4

STRICT PRESS* 3 SEC HOLD AT THE TOP

ALT. KB GORILLA ROW

 

4 SETS (CLIMBING WEIGHTS)

1 MUSCLE SNATCH

1 SNATCH BALANCE

1 OH SQUAT

 

EMOM 12

1: MAX DU

2: MAX PULL UP

3: MAX CAL SKI

4: MAX RUSSIAN TWIST

 

MITTWOCH: 18:30 – 19:30 UHR:

3X8-10 HEAVY BARBELL GLUTE BRIDGE 

8/8 KB CURTSY BOX STEP DOWN

 

EVERY 3 MIN X 5

10 CAL ROW/ BIKE 

10 RUSSIAN KB SWING 

MAX WALL BALL SHOT

 

DONNERSTAG: 11:00 – 12:00 UHR !! OHNE COACH !!

3-5 SETS

15 GHD HIP EXTENSIONS

12 LANDMINE IT UP

30 M SINGLE  ARM FARMERS CARRY (EACH ARM)

 

10 MIN AMRAP

12 BARBELL OVERHEAD WALKING LUNGE

10 PULL UP

8 TTB

 

FREITAG: 17:30 – 18:30 UHR

3 SETS

16 BEAR CRAWL SHOULDER TAP

1 WALL WALK

MAX SEC HANDSTAND HOLD

 

FOR TIME

4 ROUNDS

6 X 10 M SHUTTLE RUN

6 HANG CLEAN AND JERK

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

IN TEAMS OF 3

AMRAP 40

MAX CAL ROW WHILE 2 OTHERS:

100 WALL BALL

100 SYNCHRO SIT UP

100 DEADLIFT

100 SYNCHRO AIR SQUAT

100 GROUND TO OVERHEAD

100 SYNCHRO PUSH UP

KW 24

MONTAG: 18:00 – 19:30 UHR

SKILL: KIPPING PULL UP

 

FIND YOUR 1 RM IN 15 MIN

3 POWER CLEAN + 2 FRONT SQUAT + 1 PUSH JERK

 

3 SETS:

300 M SKILL MILL

10 PUSH UP

60 SEC REST

10 BOX JUMP OVER

300 M ROW

 

MITTWOCH: 18:30 – 19:30 UHR:

4  SUPERSETS:

6 NARROW GRIP BENCH PRESS

12-15 BARBELL BICEP CURL

 

AMRAP 15

30 DU

16 ALT. KB GORILLA ROW

20 RUSSIAN KB SWING

6 BURPEE BROAD JUMP

 

DONNERSTAG: 11:00 – 12:00 UHR 

FEIERTAGSSPECIAL

 

FREITAG: 17:30 – 18:30 UHR

3X5 SUPINATED GRIP PULL UP

3X8 DB PULL OVER

 

AMRAP 10

3 THRUSTER

3 TTB

6 THRUSTER

6 TTB

…

2 MIN REST

AMRAP 8

4 DEADLIFT

10 CAL ROW

6 DEADLIFT

10 CAL ROW

…

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

4X 12 ALT. BARBELL BACK RACK REVERSE LUNGE

 

30 SEC ON: 30 SEC OFF

100 AIR SQUAT

80 SIT UP

60 PUSH UP

40 BURPEE

20 PULL UP

 

KW 23

MONTAG: 18:00 – 19:30 UHR

FEIERTAG – KURS ENTFÄLLT

 

MITTWOCH: 18:30 – 19:30 UHR:

8 X 1 ¼ BACK SQUAT

4 X 1.1.1.1 POWER SNATCH (SAME WEIGHT)

 

16-14-12-10-8-6-4-2

CAL BIKE

PUSH UP

SIT UP

 

DONNERSTAG: 10:00 – 11:00 UHR – !! OHNE COACH  !!

EMOM 32 

1: 15 CAL CARDIO (SWITCH BETWEEN SKI, ROW AND SKILL MILL)

2: 10 KB SUMO DEADLIFT HIGH PULL

3: 10 GOBLET BOX STEP OVER

4: 15 AMERICAN KB SWING

5: 12 KB SINGLE ARM PUSH PRESS

6-8: REST

 

 

DONNERSTAG: 19:45 – 20:45 UHR

CALISTHENICS

 

FREITAG: 17:30 – 18:30 UHR

2 SETS

10 DB UPRIGHT ROW

8 HALF KNEELING KB HALO

6/6 SINGLE ARM ARNOLD PRESS

 

3 SETS FOR QUALITY

10 DB FLOOR PRESS

5 DIPS

60 SEC REST

10 PUSH UP

3 WALL WALK
SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

IN TEAMS OF TWO:

10 ROUNDS FOR TIME

PARTNER A:

12 DEADLIFT

9 HANG POWER CLEAN

6 SHOULDER TO OVERHEAD

 

PARTNER B:

12 CAL ROW