KW 9

• Montag

18:00-19:00 (19:00-20:00 fällt aus!)

Back Squat

Test 1RM

EMOM21’

1 – 10-20 Wall Balls

2 – 10- 20 cal Row

3 – :20 – :30 HS-Hold against the Wall

• Dienstag

18:00-19:00

HYROX!

Optional:

„Annie“

50-40-30-20-10

Double Anders

Sit Ups

• Mittwoch

18:30-19:30 & 19:30-20:30

Bench Press

Test 1RM

Intervals:

AMRAP4’ Rest 2’ x 4

1) 160 m Run

8 Thrusters (42,5/30 kg)

2) 16/12 cal Row

8 Bar Muscle Ups/Pull Ups

• Donnerstag

10:00-11:00

DB-Arnold Press + Single Arm KB-Row

4 x 10 + 8/Seite Rest 1-2 min.

For Time:

10 Deadlifts (100/70 kg)

20 Bar Facing Burpees

30 Toes to Bar

40 Air Squats

50 Double Unders

40 Air Squats

30 Toes to Bar

20 Bar Facing Burpees

10 Deadlifts (100/70 kg)

20:00-21:00

Calisthenics!

• Freitag:

17:30-18:30

Bankzug

Test 1RM

Reykjavik CF Championship Qualifier 20.6

80 Foot DB OH-Walking Lunges (22,5/15 kg)

20 C2B Pull Ups

20 Overhead Squats (50 kg/ 35 kg)

20 C2B Pull Ups

40 Alternating DB-Snatch (22,5/15 kg)

20 C2B Pull Ups

20 Overhead Squats (50/ 35 kg)

20 C2B Pull Ups

80 Foot DB-OH Walking Lunges (22,5/15 kg)

TC: 20’

*Skalierungen:

Walking Lunges -> Gewicht -> Goblet Lunges

C2B Pull Ups -> Pull Ups -> Banded Pull Ups -> Ring Rows

Overhead Squats -> Gewicht -> Front Squats -> Back Squats -> Goblet Squats

DB-Snatch: Gewicht

• Samstag:

11:00-12:00

Team of 2:

100 Power Cleans (80/50 kg)

800 m Farmers Carry (2 x 24 kg/ 2 x 16 kg)

100 Push Ups

800 m SkillMill Run

12:00-13:00

Weightlifting!

• Sonntag:

TTT Throwdown

KW 8

KW8

• Montag

18:00-19:00 & 19:00-20:00

Back Squat

6 x 6 at 80 %

AMRAP12′

15 Power Snatch (35/25 kg)

12 Burpees over the Bar

9 Toes to Bar

• Dienstag

18:00-19:00

HYROX!

Optional:

21-15-9

Power Clean (60/40 kg)

Ring Dip

*Run 400 m after each Round

• Mittwoch

18:30-19:30 & 19:30-20:30

Bench Press

6 x 6 at 80 %

Team of 2:

AMRAP12′

Partner 1 läuft 160 m mit 9/6 kg Medball

Partner 2 arbeitet währenddessen an:

15 Russian KB-Swings (28/20 kg)

10 Box Jumps (60/50 cm)

5 Goblet Squats (28/20 kg)

* es wird gewechselt sobald Partner 1 die 160 m gelaufen ist

• Donnerstag

10:00-11:00

Push Press + Strict Pull Up

4 x 4-6 + 6-8 /Rest 2 min.

AMRAP10’

10/8 cal Row

8 DB-Front Rack Walking Lunges (2 x 22,5/ 2 x 15 kg)

20:00-21:00

Calisthenics!

• Freitag:

17:30-18:30

Bankzug

6 x 6 at 80 %/ nutzt die Pause zum aufbauen des Workouts

Open Workout 18.3

2 rounds for time of:

100 double-unders

20 overhead squats (50 kg/ 35 kg)

100 double-unders

12 ring muscle-ups

100 double-unders

20 dumbbell snatches (22,5/15 kg)

100 double-unders

12 bar muscle-ups

Scaled:

2 rounds for time of:

100 single-unders

20 overhead squats (20/15 kg)

100 single-unders

12 chin-over-bar pull-ups

100 single-unders

20 dumbbell snatches (15/10 kg)

100 single-unders

12 chin-over-bar pull-ups

TC: 14’

• Samstag:

11:00-12:00

Team of 2:

4 x 5 min. AMRAP/ Rest 1 min.

1) 15 Wall Balls (9 kg)

10 Pull Ups

2) 15 cal Assault Bike

10 Dumbbell Snatches (22,5 kg)

* Alterniert zwischen den beiden Workouts, sodass ihr jedes zwei mal macht

12:00-13:00

Weightlifting!

• Sonntag:

TTT Throwdown

KW 7

KW7

• Montag

18:00-19:00 & 19:00-20:00

Back Squat

6 x 5 at 80 %

AMRAP7’

3-6-9-12-15-18…

Thruster (50/35 kg)

Toes to Bar

• Dienstag

18:00-19:00

HYROX!

Optional:

„Cindy“

AMRAP20’

5 Pull Ups

10 Push Ups

15 Air Squats

• Mittwoch

18:30-19:30 & 19:30-20:30

Bench Press

6 x 5 at 80 %

* Accumulate 100 Miniband Lateral Steps/ Side between sets

For Time:

20 Pull Ups

20 Wall Balls

15 Pull Ups

20 Wall Balls

10 Pull Ups

20 Wall Balls

400 m Run

TC: 12’

• Donnerstag:

10:00-11:00

AMRAP30’

500 m Row

30 m Bear Crawl

500 m Ski

30 Kettlebell Swings (24/16)

500 m Row

30 Box Jumps (60/50 cm)

Accessory: 3 x 30-45“ Hollow Hold/ Rest 1-2’

20:00-21:00

Calisthenics!

• Freitag:

17:30-18:30

Throwdown Workout mit Heiko Schwindling

(siehe Post in der Gruppe)

Optional vor oder nach dem Kurs:

Bankzug

6 x 5 at 80 %

* Accumulate 2-3 min. of Pinch Grip Plate Hold between sets at a weight you can hold for 30“+ unbroken

• Samstag:

11:00-12:00

Team of 2:

For Time:

„Panic Breathing“

500-400-300-200-100 m Row

Partner Kettlebell Rack Hold (24/16 kg)

*5 Burpee penalty for each drop of the Kettlebells

TC: 20’

Rest 3’

For Time:

2 Rounds:

50 Alternating Dumbbell Snatches (22,5/15 kg)

75 Sit-Ups

100 Double Unders

TC: 15’

12:00-13:00

Weightlifting!

• Sonntag:

11:00-12:00

Throwdown Workout mit Heiko Schwindling

(siehe Post in der Gruppe)

12:00-13:00

TTT Throwdown

KW 6

KW6

• Montag:

18:00-19:00 & 19:00-20:00

Back Squat

6 x 4 at 80 %

For Time:

21-15-9

Overhead Squat (40/30 kg)

Cal Row

TTB

Cal Bike

• Dienstag:

18:00-19:00

HYROX!

Optional:

Build to a 3RM Weighted Strict Pull Up in 10 min. or less

AMRAP12’

400 m Run

12 Push Press 60/40 kg

• Mittwoch:

18:30-19:30 & 19:30-20:30

Bench Press

6 x 4 at 80 %

EMOM10’

1 – 20 cal Row

2 – 15 Burpees

Rest 3’

Tabata Skull Crushers (light Dumbbells)

• Donnerstag :

10:00-11:00

Power Clean

Every 90 sec. x 10:

2-3 reps at 65-90 %

4 Rounds for Time:

8 Front Squats (70/50 kg)

10/8 cal Ski

12 Pull Ups/Ring Rows

20:00-21:00

Calisthenics mit Susanne!

Freitag:

17:30-18:30

Bankzug

6 x 4 at 80 %

In den Pausenzeiten 100 Russian Twists (16/12 kg) sammeln

2 Rounds for Time:

100 Double Unders

50 Dumbbell Deadlifts (2 x 22,5/15 kg)

50 Abmat Sit-Ups

50/35 cal Row or Bike

Samstag:

11:00-12:00

Team of 3:

75 C2B Pull Ups

100 Push Ups

150 Kettlebell Swings (24/16)

2000 m SkillMill Run

2500 m Row

Time Cap: 40 min.

12:00-13:00

Weightlifting

Sonntag:

11:00-12:00

TTT Throwdown

KW 5

 

• Montag

18:00-19:00 & 19:00-20:00

Back Squat

6 x 3 at 80 %

„Fight Gone Bad“

Three Rounds of:

1 min. Wall-Balls (9/6 kg)

1 min. Sumo Deadlift High Pulls (35/25 kg)

1 min. Box Jumps (50/40 cm)

1 min. Push Press (35/25 kg)

1 min. Row for Cals

1 min. Rest

• Dienstag

18:00-19:00

HYROX!

Optional:

4 x 4-6 Weighted Strict Pull Ups/ Rest 2-3’

AMRAP9’

3-6-9-12…

Cal Assault Bike

Toes to Bar

• Mittwoch:

18:30-19:30 & 19:30-20:30

Bench Press

6 x 3 at 80 %

Team of 2:

3 Rounds for Time:

100 Double Unders

30 Dumbbell Clean and Jerks (2 x 22,5/15 kg)

Rest 1’

4 Rounds for Time

20 cal Row

10 Burpees over the Rower

TC: 25’

• Donnerstag:

10:00-11:00

Deadlift

Build to heavy set of 5 in 10

THEN

4 x 3.3 at the heavy weight above/ Rest 2-3′

.= 10 sec. Rest

AMRAP12′

6 HSPU

12 m Single Arm DB-Overhead Lunges (22,5/15 kg)

240 m Run

Rest 2′

Tabata Russian KB-Swings (32/24 kg)

20:00-21:00

Calisthenics mit Susanne!

• Freitag:

17:30-18:30

Bankzug:

6 x 3 at 80%

* Accumulate 100 Hollow Rocks between sets

AMRAP15’

12 Deadlifts (80/50 kg)

9 Push Jerks (50/35 kg)

6 Box Jumps (70/60 cm)

3 Ring Muscle Ups

• Samstag:

11:00-12:00

Team of 2:

3 Rounds for time:

15 Power Cleans (60/40 kg)

15 cal Ski Erg

15 Pull Ups

15 cal Ski Erg

Rest 5’

For Time:

21-15-9

Overhead Squat (60/40 kg)

Run 400 m after each set

Rest 5’

2 Rounds for Time:

25 GHD Sit-Ups

20 cal Assault Bike

15 Front Squats (60/40 kg)

12:00-13:00

Weightlifting

• Sonntag:

11:00-12:00

TTT Throwdown

KW2

KW 2

-MONTAG-

18:00-19:00 

Row 1000m “Buy In”

Immediately into…

7 Rounds:

7 Front Squats 50/35

7 Toes-To-Bar

7 American KB Swings 32/24

1000M ROW „Buy Out“

Cap: 25 Min

19:00-20:00
Siehe oben.

-DIENSTAG-

18:00-19:00 

HYROX!

Optionales Programm:

3 Sets for Times:

500m Row

400m Run

2 Rope Climbs

10 HSPU

15 Ring Dips (banded)

20 Burpee Box Jump Overs 60/50cm

Rest 1:1

-MITTWOCH-

18:30-19:30 

Gruppe 1 startet beim AAB, 2 beim Row —> Cap sind 10 Minuten je Workout!

100/70 Cal Assaut Bike

*EMOM complete 5 Pull-Ups

@ 12:00

100/70 Cal Row

*EMOM complete 5 Push Jerks 50/35

Together @ 24:00:

100 Burpees

*EMOM complete 5 Hang Power Cleans 50/35

19:30-20:30

Siehe oben!

-DONNERSTAG-

10:00-11:00 

20min. EMOM:

Min. 1) 3 Power Snatch (climbing)

Min. 2) 15 Wall Balls

After 10min. switch to Power Clean and Jerk (Climbing)

10 Rounds:

3 Devil Press (heavy)

30 Double Unders

Time CAP: 10min.

20:00-21:00 Calisthenics 

-FREITAG- 

17:30-18:30 

Every 3min. x 10 Rounds:

15 Cal Row

10 Toes-To-Bar

3 Deadlifts (climbing)

Optional extra credit:

1.) 10 Rope Climbs or 10 legless rope climbs

2.) 400m heavy farmer carry with 2 KBs

3.) 1min. on by 1min. off of weighted planks with a partner. 3-4 Sets

4.) 6min. AMRAP: of Goblet Squats with a partner – 10 Reps I go, you go style

-SAMSTAG-

11:00-12:00

For Time:

10-1 Push-Jerks (70/45)

2-20 Pull-Ups

10 Push-Jerks, 2 Pull-Ups, 9 Push-Jerks, 18 Pull-Ups, etc.

CAP: 18 Mins

12:00-13:00 

Weightlifting

„Coaches Choice“

-SONNTAG-

11:00-12:00

TTT Throwdown 29

KW 1

KW1

-MONTAG-

18:00-19:00 

In Teams of 2, complete as many rounds as possible in 30min.

10 Cal Row

5 HSPU’s

1 Power Clean 70/50

19:00-20:00
Siehe oben.

-DIENSTAG-

18:00-19:00 

HYROX! – entfällt - 

Optionales Programm:

Back Squat (Week 5 of 20 Rep MAX)

This is the FINAL week! Go for broke and finish strong

For Time:

100 Alt. DB Snatches 22,5/15

100 Toes-To-Bar

*7 Wall Balls at the top of every minute until finished!

-MITTWOCH-

18:30-19:30 

Neujahr! <3 Auf gaaaaaanz viel Fitness im neuen Jahr!

19:30-20:30

Siehe oben!

-DONNERSTAG-

10:00-11:00 

5 Rounds:

2 Front Squats (Climbing)

Immediately into;

1min. of Max Cals on the assault bike

Rest 2min.

10min. to get as far as possible…

3-6-9-12-15-18-21

DB Deadlifts 22,5/15

Box Jumps 60/50

Wall Balls 9/6

20:00-21:00 Weightlifting

-FREITAG- 

18:30-19:30 

EMOM x 16min.

Odd: 5 Hang Power Snatch

Even: 15/12 Cal AAB (Every other round do 12 Toes-To-Bar)

Rest 3min.

EMOM x 16min.

Odd: 5 Hang Power Cleans

Even: 15/12 Cal Row (Every other round do 12 Toes-To-Bar)

-SAMSTAG-

11:00-12:30

Team of Two:

2 Rounds:

50 Cal Assault Bike

40 Power Clean and Jerks 42,5/30

30 Pull-Ups

into:

30-20-10

Thrusters 42,5/30

Pull-Ups

into:

150 American KB Swings 32/24

into:

1 Round:

50 Cal Assault Bike

40 Power Clean and Jerks 42,5/30

30 Pull-Ups

—> Break as needed!

-SONNTAG-

11:00-12:00

TTT Throwdown 28 

TBA!

 

KW 52

KW 52 Dezember 9

-MONTAG-

18:00-19:00 

3min. AMRAP:

8 Push Jerk 60/40

8 Pull-Ups

 

3min. AMRAP:

Max Cals on the Assault Bike

3min. AMRAP:

American KB Swings 24/16

 

3min. AMRAP:

8 Push Jerk 50/35

8 Pull-Ups

 

3min. AMRAP:

Max Cals on the Rower

 

3min. AMRAP:

American KB Swings 

 

3min. AMRAP:

8 Push Jerk 40/30

8 Pull-Ups

**2min. Rest After Each Section **

—> Wechselt euch bei Row/AAB ab. Die Gewichte bei den Jerks sinken von Runde zu Runde!

19:00-20:00
Siehe oben.

 

-DIENSTAG-

10:00 Special mit Heiko!

18:00-19:00 

HYROX! – entfällt –

Optionales Programm:

Back Squat (Week 4 of 20 Rep MAX )

15min. AMRAP:

10 Cal Row

10 Toes-To-Bar

5 Squat Cleans at 60% of 1RM

 

-MITTWOCH-

18:30-19:30 

Entfällt

Siehe TTT Throwdown 26 für ein mega cooles Weihnachstworkout! <3

19:30-20:30

Siehe oben!

 

-DONNERSTAG-

10:00-11:00 

Entfällt

20:00-21:00 Weightlifting

Entfällt

 

-FREITAG- 

18:30-19:30 

Every 4min. x 5 Rounds:

500m Row

5 Thrusters (Climbing)

2 Rounds For Time:

50 American KB Swings 24/16

25 Pull-Ups

 

-SAMSTAG-

11:00-12:30 

For Time:

60 Hang Power Cleans 60/42,5

60 HSPU’s

60 Deadlifts 

60 Cal Assault Bike

60 Burpee Box Jump Overs 60/50

60 Cal Assault Bike

60 Deadlifts 

60 HSPU’s

60 Hang Power Cleans 

 

-SONNTAG-

11:00-12:00

TTT Throwdown 27

KW 51

KW 51
-MONTAG-
18:00-19:00
5 Rounds: (0-20min.)
10 Push Press (Climbing)
10 Toes-To-Bar
15 Cal Assault Bike Sprint
Rest 90sec.
150 American KB Swings 24/16
*5 HSPU’s EMOM
*Start with HSPU’s
Time CAP: 11min.
 
19:00-20:00 Siehe oben.
 
-DIENSTAG-
18:00-19:00
HYROX!
 
Optionales Programm:
Back Squat (20rep Week 3)
5 Rounds For Time:
50 Double Unders
40 Wall Balls (9/6)*
*Round 1: 40 Wall Balls
Round 2: 40 Pull-Ups
Round 3: 40 Push-Ups
Round 4: 40 Pull-Ups
Round 5: 40 Wall Balls
 
-MITTWOCH-
18:30-19:30
Every 5min. x 5 Rounds:
500m Row
5 Hang Power Cleans
5 Deadlifts
—> nutzt verschiedene Gewichte für beiden Übungen und sucht euch einen Partner :-)
 
Optional Extra Credit
Pick 1:
1.) 400m Farmer Carry
2.) 3 Sets of max unbroken barbell sit-ups 20/15kg Rest 1min. After Each Set
3.) 100 Russian Twists with 15/10kg. DB
 
19:30-20:30
Siehe oben!
 
-DONNERSTAG-
10:00-11:00
EMOM x 15min:
5 Lateral Barbell Burpees
3 Front Squats (clean from the ground)
3 Push Jerks
EMOM x 10min.
Odd: 1min. Hollow Rock Hold or Flutter Kick
Even: Max Russian KB Swings 32/24
 
20:00-21:00 Weightlifting
 
-FREITAG-
18:30-19:30
18min. EMOM:
Min. 1) 15/12 Cal Assault Bike
Min. 2) 15 Pull-Ups/10 C2B/5RMU
MIn. 3) 5 Snatches (50% of 1RM)// 4 Snatches (60% of 1RM) // 3 Snatches (70% of 1RM)
 
12min. to finish…
10-9-8-7-6-5-4-3-2-1
Devil Press 20/12,15
*50 Double Unders After Each Set
 
-SAMSTAG-
11:00-12:30
Teams of 2:
Get as far as possible in 35min.
2 Mile Assault Bike (Anyhow)
30 Power Clean and Jerks 60/40
2000m Row (200m Intervals)
30 Power Clean and Jerks 70/45
2 Mile Run (200m Intervals)
30 Power Clean and Jerks 80/50
 
-SONNTAG-
11:00-12:00
TTT Throwdown 26

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!)