KW 23

MONTAG: 18:00 – 19:30 UHR:

SKILL: FRONT SQUAT (1/4 WOCHE)

 

3 ROUNDS

8/8 BANDED KICK BACK

12 ALT. PLATE JUMPING LUNGE

200 M ROW

 

3 SUPERSETS

8 PAUSED FRONT SQUAT

12-15 STRAIGHT LEG HIP BRIDGE

 

2 SUPERSETS

6/6 FRONT RACK REVERSE LUNGE

12 ALT. RENEGADE ROW

 

AMRAP 8

6  DDB BURPEE

10 TTB

12 DB SUITCASE WALKING LUNGE

30 DU

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: PUSH JERK (WOCHE 3/4)

 

3 SETS (WARM UP)

4 PRESS IN SPLIT (HEAVIER THAN IN WEEK 1)

 

3 SETS

2 PUSH PRESS + 1 SPLIT JERK 

 

2 SETS

8-10 BANDED MIXED GRIP PULL UP

10 DB PULL OVER

 

45 SEC DUAL KB RACK HOLD

160 M DUAL KB FARMERS CARRY

30-60 SEC RING PLANK HOLD

3 WALL WALK

30-60 SEC RING PLANK HOLD

160 M DUAL KB FARMERS CARRY

45 SEC DUAL KB RACK HOLD

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

CLEAN COMPLEX 

EVERY 2 MIN X 6

1 CLEAN PULL 

1 HANG CLEAN PULL 

1 POWER CLEAN

1 FRONT SQUAT

 

EVERY 2 MIN X 5

6 SUMO DEADLIFT (CLIMING WEIGHTS)

 

2 ROUNDS FOR TIME

30 CAL ROW

20 TTB

30 WALL BALL

20 POWER CLEAN

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

50 WALL BALL (TC 3 MIN)

3 MIN REST

80/60 CAL ROW

80 DB SNATCH

80 BURPEE

80 BOX STEP OVER/BOX JUMP 

TC 25 MIN

3 MIN REST

50 WALL BALL

KW 22

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: PUSH JERK (WOCHE 2/4)

3 SETS (WARM UP)

5 JERK BALANCE

 

3 SETS

3 PUSH PRESS + 1 SPLIT JERK (HEAVIER THAN LAST WEEK 1)

 

3 SETS

10 PENDLAY ROW

12 BANDED PULL APARTS

 

21-15-9

PULL UP

BURPEE

AIR SQUAT

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

FREITAG: 17:30 – 18:30 UHR

EMOM 10

1 HIGH HANG POWER CLEAN 

1 LOW HANG POWER CLEAN

1 POWER CLEAN

 

FIND A HEAVY 5 RM POWER CLEAN IN 10 MIN

 

EVERY 2 MIN X 5

5 BANDED SUMO DEADLIFT (CLIMING WEIGHTS)

 

AMRAP 8

10 DUAL DB DEADLIFT

20 SITUP

10 DUAL DB FRONT SQUAT

40 SEC PLANK

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

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

DEADLIFT

DB BENCH PRESS

SQUAT CLEAN

 

KW 21

MONTAG: 18:00 – 19:30 UHR:

SKILL: PULL AND LEGS (WOCHE 4/4)

10 MIN MOBILITY

 

3 ROUNDS

MAX SINGLE ARM HANG

5 NEGATIVE PULL UP

5 KIPPING PULL UP (CHEST TO BAR)

 

3 SUPERSETS

6 RACK DEADLIFT

5-8 INCLINE DB Y RAISE

 

2 SUPERSETS

8-10 DB SIDE RAISE

8-10 SINGLE ARM BANDED LAT PULL DOWN (EACH ARM)

 

4 X AMRAP 3

10 PLATE RUSSIAN TWIST

7 DEVIL PRESS

BAX BOX STEP UP 

REST 1:30 MIN

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: PUSH JERK (WOCHE 1/4)

3 SETS (WARM UP)

6 STRICHT PRESS IN SPLIT POSITION

 

3 SETS

3 PUSH PRESS + 1 SPLIT JERK 

 

3 SETS

10 BANDED SUPINATED PULL UP

10-12 DB PULL OVER

 

5 ROUNDS FOR TIME

12/9 CAL BIKE

4 STRICT RING DIP

4 KIPPING HSPU

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

10 MIN AMRAP (WARM UP)

80 M RUN

10 JUMPING LUNGE

30 SEC TALL PLANK HOLD

10 HR PUSH UP

 

EMOM 10

1 CLEAN PULL 

1 LOW HANG CLEAN PULL

1 LOW HANG POWER CLEAN

 

EVERY 2 MIN X 5

5 SUMO DEADLIFT (CLIMING WEIGHTS)

 

3 SETS FOR QUALITY

8 NO JUMP BURPEE

8 TTB

16 DB DEADLIFT

250 M ROW

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

3 ROUNDS

12-9-6

BAR FACING BURPEE

1. ROUND: THRUSTER

2. ROUND: SNATCH

3. ROUND: CLEAN + JERK

KW 20

MONTAG: 18:00 – 19:30 UHR:

SKILL: PULL AND LEGS (WOCHE 3/4)

10 MIN SHOULDER MOBILITY

 

3 ROUNDS

MAX SEC TUCKED L HANG

5 KIP SWING (BANDED)

5 KIPPING PULL UP (CHEST TO BAR)

 

3 SUPERSETS

6 RACK DEADLIFT

5-8 INCLINE DB Y RAISE

 

3 SUPERSETS

16-20 KB GORILLA ROW

8-10 BARBELL GOOD MORNING

 

500/400 M ROW

50 WALL BALL

50 WEIGHT PLATE TURKISH SIT UP

40 WALL BALL

40 WEIGHT PLATE TURKISH SIT UP 

30 WALL BALL

30 WEIGHT PLATE TURKISH SIT UP

500/400 M ROW

TC 20 MIN

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: BACK SQUAT (WOCHE 4/4)

EVERY 2 MIN X 4 (1-3 WARM UP SETS)

3 REPS (CLIMBING WEIGHTS)

TEMPO 31X1

 

EMOM 6

1: 8-10 HAND SUPPORTED SINGLE LEG ROMANIAN DEADLIFT RIGHT LEG

2: 8-10 HAND SUPPORTED SINGLE LEG ROMANIAN DEADLIFT LEFT LEG

 

2 SUPERSETS

12 HAND SUPPORTED SUITCASE CALF RAISE

10 HEELS ELEVATED GOBLET SQUAT

 

AMRAP 8

8+8 ALT. DB OVERHEAD WALKING LUNGE

8 SHUTTLE RUN (2X10 M)

8 BURPEE OVER DB

8+8 ALT. DB OVERHEAD WALKING LUNGE

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: PUSH (WOCHE 4/4)

 

3 SUPERSETS 

8 DB BENCH PRESS

10-12 SEATED OVERHEAD TRICEP EXTENSION

 

EVERY 90 SEC X 6

8 RIGHT ARM SEATED FILLY PRESS

8 LEFT ARM SEATED FILLY PRESS

 

ACCUMULATE 

60 PUSH UP

 

6 ROUNDS FOR TIME

12/9 CAL BIKE/ 15/12 CAL ROW

4 (RING) DIP

6 HSPU

TC 15 MIN

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

FOR TIME IN TEAMS OF 2

100 CAL SKI

100 DB SQUAT (22,5/ 15 KG)

100 PUSH UP

100 DB PUSH PRESS

100 CAL BIKE

100 ALT. DB SNATCH

 

KW 19

MONTAG: 18:00 – 19:30 UHR:

SKILL: PULL AND LEGS (WOCHE 2/4)

10 MIN SHOULDER MOBILITY

 

3 ROUNDS

40/40 SINGLE ARM FARMERS CARRY

10 SEC HANG HOLLOW HOLD

5 KIP SWING

5 HALF KIPPING PULL UP

 

3 SUPERSETS

8 RACK DEADLIFT

10 SEATED BANDED SINGLE LAT PULL DOWN

 

3 SUPERSETS

8 RACK DEADLIFT

10 DEAD BUG

 

AMRAP 12

20 CAL ROW

5 SQUAT CLEAN

10 THRUSTER

15 DEADLIFT

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: BACK SQUAT (WOCHE 3/4)

EVERY 2 MIN X 4 (1-3 WARM UP SETS)

5 REPS (CLIMBING WEIGHTS)

TEMPO 31X1

 

3 SUPERSETS

8/8 CURTSY SQUAT

10 BARBELL GOOD MORNING

 

40-30-20-10

BOX STEP UP

RUSSIAN TWIST

DU

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

FREITAG: 17:30 – 18:30 UHR

SKILL: PUSH (WOCHE 3/4)

3 SUPERSETS 

10 DB BENCH PRESS

6 DB FRONT RAISE 3 SEC HOLD

 

3 SUPERSETS

3-6 KIPPING/ NEGATIVE HANDSTAND PUSH UP

10-12 BANDED CHEST FLY

 

5 MIN AMRAP

15-12-9

SUMO DEADLIFT HIGH PULL

SIT UP

MAX CAL SKI IN REMAINING TIME

2 MIN REST

 

5 MIN AMRAP

20-16-8

ALT. DB SNATCH

HAND RELEASE PUSH UP

MAX CAL BIKE/ ROW IN REMAINING TIME

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SONNTAG: 11:00 – 12:00 UHR

EMOM 10

2 PULL UP + 12 RUSSIAN KB SWING

4 PULL UP + 12 RUSSIAN KB SWING

…

ADD 2 PULL UP EVERY MIN

2 MIN REST

EMOM 10

2 POWER CLEAN + 8 PUSH UP

4 POWER CLEAN + 8 PUSH UP

…

ADD 2 POWER CLEAN EVERY MIN

KW 18

 

MONTAG: 18:00 – 19:30 UHR:

1. MAI – SPECIAL 11:00 -12:00 UHR

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: BACK SQUAT (WOCHE 2/4)

EVERY 2 MIN X 4 (1-3 WARM UP SETS)

6 REPS (CLIMBING WEIGHTS; HEVIER THAN LAST WEEK)

TEMPO 31X1

 

3 SUPERSETS

6/6 BACK RACK REVERSE LUNGE

12 ALT. COSSACK SQUAT

 

12-9-6-3

DUAL DB HANG CLEAN

40 DU

INTO

3-6-9-12

DUAL DB SQUAT

30 DU

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

FREITAG: 17:30 – 18:30 UHR

SKILL: PUSH (WOCHE 2/4)

 

3 SUPERSETS 

8-12 DB BENCH PRESS

6 DB RONT RAISE 3 SEC HOLD

 

3 SUPERSETS

8/8 DB POWELL RAISE

8/8 MEDBALL ROTATIONAL THROW

 

4 SETS

20 SEC BIKE (HARD)

15 SEC REST

3 WALL WALK

15 SEC REST

20-30 SEC SINGLE LEG RING PLANK HOLD (BOTH LEGS)

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SONNTAG: 11:00 – 12:00 UHR

5 ROUNDS FOR TIME

200 M SKI

40 M SANDBAG LUNGE

10 DEVIL PRESS

20 WALL BALL 

2 MIN REST

KW 17

MONTAG: 18:00 – 19:30 UHR:

SKILL: PULL AND LEGS (WOCHE 1/4)

10 MIN MOBILITY

 

3 ROUNDS

40/40 SINGLE ARM FARMERS CARRY

10 SEC HANG HOLLOW HOLD

5 KIP SWING

5 BOX SUPPORTED KIPPING PULL UP

 

3 SUPERSETS

8 RACK DEADLIFT

10 SEATED BANDED SINGLE ARM ROW

 

2 SUPERSETS

8-10 WEIGHTED SUPERMAN 

8/8  SPLIT STANCE ROMANIAN DEADLIFT

 

21-15-9

BACK SQUAT

TTB

 

21-15-9

DEADLIFT

PULL UP

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: BACK SQUAT (WOCHE 1/4)

 

EVERY 2 MIN X 4 (1-3 WARM UP SETS)

6 REPS (CLIMBING WEIGHTS)

TEMPO 31X1

 

3 SUPERSETS

HAMSTRING PLANK HOLD 20-30 SEC

20 WALKING LUNGES

 

18-15-12-9-6-3

DUAL KB RACK SQUAT

KB TALL PLANK KNEE TO ELBOW

REST 3 MIN

100 AIR SQUATS FOR TIME

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

FREITAG: 17:30 – 18:30 UHR

SKILL: PUSH (WOCHE 1/4)

 

3 SUPERSETS 

2 PAUSE PUSH PRESS (PAUSE 2 SEC IN THE DIP AND 2 SEC OVERHEAD)

2 PAUSE PUSH JERK (PAUSE 2 SEC IN THE DIP AND 2 SEC OVERHEAD)

3-4 NEGATIVE HANDSTAND PUSH UP (3 SEC NEGATIVE)

 

3 SUPERSETS

10 DB FLYS

10-12 PUSH UP 

 

EVERY 3 MIN X 4 

14 CAL BIKE

20 DU

4/4 SINGLE ARM KB CLEAN AND JERK

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SONNTAG: 11:00 – 12:00 UHR

AMRAP 12

12 BOX JUMP OVER

160 M RUN

12 A-JUMPS T0 20 KG PLATE

20 M SINGLE ARM DB OVERHEAD WALKING LUNGE

 

5 X 60 SEC ON – 30 SEC OFF

5-4-3-2-1

DEADLIFT

MAX BAR FACING BURPEE OVER

 

KW 16

MONTAG: 18:00 – 19:30 UHR:

SKILL: OVERHEAD SQUAT (WOCHE 4/4)

HIP AND OVERHEAD MOBILITY 10 MIN

 

2 ROUNDS EACH ARM

SINGLE ARM COMPLEX

5 FRONT SQUAT

5 SOTS PRESS

5 OVERHEAD SQUAT

 

3 SUPERSETS

6 OVERHEAD SQUAT

5/5 HEAVY WINDMILL

2 MIN REST

 

PUSH PRESS 15 MIN

1 X 6

3 X 4

 

EMOM 12 (45 SEC WORK – 15 SEC REST)

1: MEDBALL SQUAT

2: MEDBALL SIT UP

3: MEDBALL PUSH UP

4: REST

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

FRONT RACK/ SHOULDER MOBILITY 10 MIN

SKILL: CLEAN AND JERK (WOCHE 4/4)

 

2 ROUNDS EMPTY BAR

5 HANG CLEAN

5 POWER CLEAN

5 SPLIT JERK

 

EVERY 2 MIN X 4

5 POWER CLEAN (KURZE PAUSE AUF KNIEHÖHE- AUF SIGNAL DES COACHES STANGE UMSETZEN)

 

BUILD A 3 RM COMPLEX IN 10 MIN

3 POWER CLEAN

2 FRONT SQUAT

1 PUSH JERK

 

AMRAP 8

15 SIT UP

8 DUAL DB CLEAN

8 DUAL DB SHOULDER TO OVERHEAD

40 SEC PLANK HOLD

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: DEADLIFT

6,6,6,4,4

TEMPO DEADLIFT 3011

 

3 SUPERSETS

8 HAMSTRING CURL ON A ROWER

8 BARBELL GOOD MORNING

 

EVERY 6 MIN X 3

21 WALL BALL

15 CAL BIKE/ SKI

9 CHEST TO BAR PULL UP

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

EMOM 30

1: 200 M RUN

2: 10-12 DEVIL PRESS

3: 200 M RUN

4: 12-14 DB BOX STEP OVER

5+6: RECOVERY PACE WALK

KW 15

MONTAG: 11:00 – 12:00 UHR:

OSTERMONTAG – SPECIAL

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

MITTWOCH: 18:30 – 19:30 UHR:

FRONT RACK/ SHOULDER MOBILITY 10 MIN

SKILL: CLEAN AND JERK 

 

2 ROUNDS EMPTY BAR

5 HANG CLEAN

5 POWER CLEAN

5 SPLIT JERK

 

EVERY 2 MIN X 4

5 POWER CLEAN (KURZE PAUSE AUF KNIEHÖHE- AUF SIGNAL DES COACHES STANGE UMSETZEN)

 

EYERY 2 MIN X 5 (GLEICHES GEWICHT- SCHWERER ALS LETZTE WOCHE)

5 SQUAT CLEAN + 3 SPLIT JERK

 

1 MIN WORK – 1 MIN REST

3 ROUNDS

80 M FARMERS CARRY

12 ALT. GOBLET BOX STEP UP

20 MOUNTAIN CLIMBER

30 DU

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

FREITAG: 17:30 – 18:30 UHR

SKILL: DEADLIFT

8,8,8,6,6

TEMPO DEADLIFT 3011

 

3 SUPERSETS

12 ALT. REVERSE LUNGE SLAM BALL TWIST

10 SLAM BALL

 

FOR TIME

8 ROUNDS

8 WALL BALL

8 ALT. DB SNATCH

3 MIN REST

30 BOX JUMP OVER

30 CAL BIKE

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SONNTAG: 11:00 – 12:00 UHR

12 ROUNDS FOR TIME

IN TEAMS OF TWO – YOU GO, I GO

300 M BIKE/ 400 ROW

9 PUSH UP

6 CLEAN AND JERK

3 WALL WALK

KW 14

MONTAG: 18:00 – 19:30 UHR:

SKILL: OVERHEAD SQUAT (WOCHE 2/4)

HIP AND OVERHEAD MOBILITY 10 MIN

 

3 ROUNDS

5 PLATE SQUAT 

5 SQUAT HOLD  + PLATE PUSH

5 SQUAT HOLD + PLATE RAISE

5 PLATE OH SQUAT

 

3 SUPERSETS

8 OVERHEAD BOX SQUAT

30/30 SEC OVERHEAD LUNGE HOLD

2 MIN REST

 

PUSH PRESS 15 MIN

1 X 7 

3 X 5 

 

FOR TIME

25 BURPEE

50 SIT UP

75 AIR SQUAT

1000 M ROW

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

MITTWOCH: 18:30 – 19:30 UHR:

FRONT RACK/ SHOULDER MOBILITY 10 MIN

SKILL: CLEAN AND JERK 

 

2 ROUNDS EMPTY BAR

5 HANG MUSCLE CLEAN

5 TALL POWER CLEAN

5 JERK

 

EVERY 2 MIN X 4 (LEICHTES GEWICHT, ARBEITET AN EINEM TEMPO)

5 POWER CLEAN 

 

5 SETS (STEIGENDES GEWICHT!) IN 20 MIN

5 POWER CLEAN + 3 PUSH JERK

 

AMRAP 8

10 HR PUSH UP

15 AMERICAN KB SWING 

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

KARFREITAG – KURS ENTFÄLLT

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

OSTERSONNTAG – KURS ENTFÄLLT