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

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 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 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

-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

-MONTAG-

18:00-19:00

Strength:

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

-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

-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