Alle Beiträge von Alina Weichert

KW 6

KW 6

MONTAG: 18:00 – 19:30 UHR:

20 MIN FULL BODY MOBILITY

 

EVERY 3 MIN X 4

15 HOLLOW ROCK

15 DROP SQUAT

15 CAL BIKE/ ROW

 

EVERY 2:30 X 4

8,6,6,6 BACK SQUAT

 

3 SETS

6/6 GOBLET COSSACK SQUAT

12 ALT. GOLET BOS STEP UP

30-60 SEC WALL SIT

 

20-16-12-16-20

CAL ROW

DB WALKING LUNGE

ALT. DB FLOOR PRESS

 

 

DIENSTAG: 19:00 – 20:00 UHR:

HYROX 

 

 

MITTWOCH: 18:30 – 19:30 UHR:

2 ROUNDS EMPTY BAR/ PVC 

5 STRICT PRESS

5 PUSH PRESS

5 PUSH JERK

 

3 SUPERSETS

8 STRICT PRESS 

80 M DUAL DB OVERHEAD WALK

 

EVERY 2 MIN X 5

8-10 FEET ELEVATED RING ROW

 

2 SUPERSETS

6-8 DEFICIT PIKE HSPU 

5/5 FILLY PRESS

 

AMRAP 12

20 ALT. DB SNATCH

10 DB RUSSIAN TWIST

20 ALT. DB CLEAN AND JERK

10 ALT. DEVIL PRESS

250M ROW

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

FREITAG: 17:30 – 18:30 UHR

EVERY 2 MIN X 5

1 SNATCH GRIP DEADLIFT + 1 HANG POWER SNATCH + 1 OH SQUAT

 

EVERY 3 MIN X 4

10 OVERHEAD SQUAT

 

3 ROUNDS

5/5 HEAVY WINDMILL

5/5 SINGLE ARM DB OVERHEAD SQUAT

 

FOR MAX REPS IN 12 MIN

1 MIN MAX BURPEE

1 MIN MAX DEADLIFT

1 MIN MAX HANG POWER CLEAN

1 MIN MAX CAL SKI

1 MIN MAX SNATCH

1 MIN REST

 

 

SAMSTAG: 09:30- 10:30 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 10:30 – 12:30 UHR

HYROX

 

 

IN TEAMS OF TWO

SONNTAG: 11:00 – 12:00 UHR

 

IN TEAMS OF TWO

300 DU

60 CLEAN AND JERK

60 BAR FACING BURPEE

 

200 DU

40 POWER SNATCH

40 BAR FACING BURPEE

 

100 DU

20 THRUSTER

20 BAR FACING BURPEE

 

KW 5

KW 5

MONTAG: 18:00 – 19:30 UHR:

 

20 MIN FULL BODY MOBILITY

 

EVERY 3 MIN X 4

12 SIT UP

15 CYCLIST AIR SQUAT

15 CAL BIKE/ ROW

 

EVERY 2:30 X 4

10,8,8,8 BACK SQUAT

 

3 SETS

6/6 SUITCASE DB CURTSY SQUAT

12 ALT. DB SUITCASE WALKING LUNGE

20 SEC SUITCASE HALF PULSES SQUAT

 

21-18-15-12

CAL ROW

DB REVERSE LUNGE

PLATE GROUND TO OVERHEAD

 

 

DIENSTAG: 19:00 – 20:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

2 ROUNDS EMPTY BAR/ PVC 

5 STRICT PRESS

5 PUSH PRESS

5 PUSH JERK

 

3 SUPERSETS

10 STRICT PRESS 

80 M SINGLE ARM KB BOTTOM UP WALK

 

EVERY 2 MIN X 5

14 ALT. KB GLUTE BRIDGE FLOOR PRESS

 

2 SUPERSETS

6-8 DEFICIT PUSH UP

10 DB UPRIGHT ROW

 

5 ROUNDS

2 MIN ON – 1 MIN OFF

45 SEC SKI (MAX CAL)

8 SUMO DEADLIFT HIGH PULL

MAX DU IN REMAINING TIME

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

EVERY 2 MIN X 5

1 POWER CLEAN + 1 HANG SQUAT CLEAN + 1 SPLIT JERK

 

EVERY 3 MIN X 4

10 DUAL KB SUMO DEADLIFT

 

3 ROUNDS

45 SEC GOBLET WALL SIT

16 STEPS DB HAMSTRING WALK

 

15-12-9

SUMO DEADLIFT

ANCHORED SIT UP

2 MIN REST

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

IN TEAMS OF TWO

EACH PART AS FAST AS POSSIBLE

FROM 0-5 MIN:

30 POWER SNATCH

 

FROM 6-10 MIN:

1000 M ROW

 

FROM 11-15 MIN:

30 CLEAN AND JERK

 

FROM 15-20 MIN:

80 CAL BIKE

 

FROM 21-25  MIN:

30 FRONT SQUAT

 

FROM 26-30 MIN:

1000 M SKI

 

FROM 31-35  MIN: 

30 PUSH PRESS

KW 3

KW 3

 

MONTAG: 18:00 – 19:30 UHR:

20 MIN FULL BODY MOBILITY

 

3 ROUNDS

15 PRONATED BAND PULL APART

8-10 WIDE GRIP PUSH UP

10 CAL ROW

 

EVERY 2:30 X 4

12,10,8, MAX  BARBELL INCLINE BENCH PRESS

 

3 SETS

10 DUAL SEATED DB TRICEP EXTENSION

10 ALT. PLATE HALO

 

20-15-10-15-20

CAL ROW

KB FLOOR PRESS

TTB

30 SEC REST AFTER EACH ROUND

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

DIENSTAG: 19:00 – 20:00 UHR:

HYROX 

 

MITTWOCH: 18:30 – 19:30 UHR:

EVERY 2 MIN X 5

2 MUSCLE SNATCH + + 1 HANG SNATCH +1  OH SQUAT 

 

EVERY 3 MIN X 4

FRONT SQUAT – TEMPO 21X1

1 SET: 5 FRONT SQUAT

2 SET: 3 FRONT SQUAT

3 SET: 1 FRONT SQUAT

4: SET: MAX REP

 

3 SUPERSETS

ROWER PIKE UP

12-20 WALL FACING SHOULDER TAP

 

5 ROUNDS

15/12 CAL BIKE

20. ALT. DB SUITCASE DROP LUNGE

10 STRICT BAR DIP

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

EVERY 2 MIN X 5

1 POWER CLEAN + 2 CLEAN PULL

 

EVERY 3 MIN X 4

10 DB ROMANIAN DEADLIFT

 

3 SETS

80 M DUAL DB FARMERS CARRY + 5 DB SHRUGS

10 BODY ROWS

8 X 1 1/2 DUAL DB CURLS

 

4 ROUNDS FOR TIME

50 DU

15-12-9-6

BAR FACING BURPEE

 POWER CLEAN

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SONNTAG: 11:00 – 12:00 UHR

WITH A PARTNER

2500M ROW

THEN 16 ROUNDS OF:

11 DEADLIFT

20 AIR SQUAT

16 KB SWING

 

KW 2

KW 2

 

MONTAG: 18:00 – 19:30 UHR:

20 MIN FULL BODY MOBILITY

 

3 ROUNDS

15-25 SEC CHIN UP HOLD

6 YOGA PUSH UP

15/12 CAL ROW

 

EVERY 2:30 X 4

8,8,8, MAX  BARBELL BENCH PRESS

 

3 SETS

10-12 DB PULL OVER

3-6 STRICT HSPU

 

FOR TIME

500 M ROW

+

20-15-10

BARBELL PUSH PRESS

SIT UP

20-15-10

PUSH UP

HOLLOW ROCK

+ 500 M ROW

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

DIENSTAG: 19:00 – 20:00 UHR:

HYROX – NEU!

 

 

MITTWOCH: 18:30 – 19:30 UHR:

EVERY 2 MIN X 5

3 MUSCLE SNATCH + 3 OH SQUAT

 

EVERY 3 MIN X 4

FRONT SQUAT – TEMPO 20X1

1 SET: 6 FRONT SQUAT

2 SET: 4 FRONT SQUAT

3 SET: 2 FRONT SQUAT

4: SET: MAX REP

 

3 SUPERSETS

7/7 STANDING FILLY PRESS

30 SEC HANDSTAND HOLD

2 MIN REST

 

4 ROUNDS FOR TIME

40 DU

30 DEADLIFT

20 CAL BIKE

10 POWER SNATCH

RX: 40/25 KG

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

EVERY 2 MIN X 5

2 POWER CLEAN (PAUSE AT KNEE FOR 3 SEC; HEAVIER THAN LAST WEEK)

 

EVERY 3 MIN X 4

DEFICIT STIFF LEGGED DEADLIFT

10, 8,6, 4 REPS – CLIMBING WEIGHTS

 

3 SETS

10/10 DB CHAINSAW ROW

8-10 DB CUBAN PRESS

 

EMOM 15

1: 10- 12 DUAL KB DEADLIFT

2: 10- 12  DUAL KB CLEAN

3: 10-12 DUAL KB SQUAT

4: 10-12 DUAL KB SWING

5: REST

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

YOU GO, I GO

 

AMRAP 35

3 BURPEE

3 AIR SQUAT

3 PULL UP

3 WALL BALL

3 BOX JUMP

3 PUSH UP

160 M RUN

KW 1

KW 1

 

MONTAG: 18:00 – 19:30 UHR:

20 MIN FULL BODY MOBILITY

 

3 ROUNDS

15/12 CAL BIKE 

10 PUSH UP

15-25 SEC PULL UP

 

EVERY 2:30 MIN X 6

 

15, 12, 10, MAX INCLINE BENCH PRESS

 

3 SETS

10- 12 BARBELL SKULL CRUSHER 

8-10 DB FULL RAISE

15 DUAL DB BICEP CURL

 

20-15-10-15-20

CAL ROW

DUAL DB PUSH PRESS

ANCHORED SIT UP

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX -KURS ENTFÄLLT- SILVESTER

 

MITTWOCH: 18:30 – 19:30 UHR:

KURS ENTFÄLLT- NEUJAHR

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

3 SUPERSETS

90 SEC CARDIO 

10 DUAL DB SEATED GOOD MORNING

10/10 SINGLE ARM BANDED LAT PULL DOWN

 

EVERY 2 MIN X 5

3 POWER CLEAN (PAUSE AT KNEE FOR 3 SEC)

 

EVERY 3 MIN X 4

12 DUAL KB  ROMANIAN DEADLIFT + 80 M FARMERS CARRY 

 

EMOM 15

6 DB CLEAN AND JERK RIGHT ARM

6 DB CLEAN AND JERK LEFT ARM

40 SEC PLANK SHOULDER TAP

8-12 BURPEE OVER THE KB

REST

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

IN TEAMS OF TWO

BUY IN: 20 WALL WALK

200 BOX JUMP OVER

150 WALL BALL

100 GROUND TO OVERHEAD

75 BURPEE OVER THE BAR

50 PULL UP

CASH OUT: 20 WALL WALK

KW 50

KW 50

MONTAG: 18:00 – 19:30 UHR:

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

EMOM 8

5-8 KIPPING TTB

 

EMOM 6

20-30  DU

 

3 SUPERSETS

5 STRICT PRESS + MAX PUSH PRESS

30 SEC REST

6-8 (RING) DIP

2 MIN REST

 

3 ROUNDS

15 KB OVERHEAD WALKING LUNGE

9 TTB

15 WALL BALL

9 PULL UP

15 AMERICAN KB SWING

9 BURPEE

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

3 SETS

30 SEC CARDIO

15 LOW TO HIGH BANDED FACE PULL

80 M DB FARMERS CARRY

 

EVERY 2 MIN X 4

10,8,6,6 SUPINATED BENT OVER BARBELL ROW

 

3 SETS

12 DUAL DB BICEP CURL

10 SEC REST

12 BENT OVER DB REVERSE FLY

 

3 ROUNDS FOR TIME

60 SEC MAX CAL ROW

30 SEC REST

60 SEC MAX BURPEE CHEST TO BAR PULL UP

30 SEC REST

60 SEC (ALT.) V UPS 

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

IN TEAMS OF 2

50 SYNCHRO BURPEE 

 

THEN 3 ROUNDS:

50 CAL ROW/ SKI

40 SIT UP

30 THRUSTER

20 PULL UP

 

50 SYNCHRO BURPEE

 

KW 49

KW 49

MONTAG: 18:00 – 19:30 UHR:

20 MIN FULL BODY MOBILITY

 

EVERY MIN x 8

1 CLUSTER + 2 PUSH PRESS  (LIGHT WEIGHTS)

 

EVERY 2 MIN X 6

1 SQUAT CLEAN + 1 HANG POWER CLEAN + 2 SPLIT JERK

 

FOR LOAD IN 15 MIN

1 DEADLIFT

1 HANG CLEAN

1 THRUSTER

1 PUSH JERK

 

AMRAP 12

8 ALT. SINGLE ARM DEVIL PRESS

8 SINGLE ARM DB OVERHEAD LUNGE

15 MEDBALL RUSSIAN TWIST

10 AIR SQUAT

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

EMOM 8

5-8 KIPPING TTB

 

EMOM 6

20-30  DU

 

3 SEPERSETS

8/8 BIRDDOG ROW

8 BARBELL STRICT PRESS

 

AMRAP 20

7 PIKE PUSH UP

7 THRUSTER

7 KNEES TO ELBOWS

7 DEADLIFT

7 BURPEE

7 KB RUSSIAN SWING

7 PULL UP

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

3 SETS

12 DB UPRIGHT ROW

10 SEC REST

12 ALT. DB CURLS

10 SEC REST

10/10 TRIPOD DB ROW

 

3 SETS

10 DEFICIT PUSH UP (ON PLATES)

30 SEC REST

10-15 DB FULL RAISE

 

EVERY 3 MIN X 5

3 WALL WALKS

6 BURPEE BOX JUMP OVER

15 CAL ROW

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

IN TEAMS OF 2

 

KW 48

KW 48

MONTAG: 18:00 – 19:30 UHR:

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

MITTWOCH: 18:30 – 19:30 UHR:

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

5 MIN BARBELL WARM UP

 

EMOM 10

EVEN: 5 SNATCH BALANCE

ODD: 4 BURPEE OVER BARBELL

 

3 SETS

4 FRONT SQUAT TEMPO: 31X1

DIRECTLY IN 

MAX STRICT TTB/ KNEE RAISE

 

3 SETS

8-10 DB FLYS

6-8 DIPS

 

EVERY 5 MIN X4

200 M RUN

20 SIT UP

10 ALT. SINGLE ARM DEVIL PRESS

16 ALT. BOX STEP UP

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

IN TEAMS OF 2

100 DEADLIFT

80 HANG POWER CLEAN

60 FRONT SQUAT

40 JERK

20 THRUSTER

EIN ATHLET ARBEITET- EVERY 2 MIN 3 BURPEE :)

 

KW 47

KW 47

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

MITTWOCH: 18:30 – 19:30 UHR:

3 ROUNDS

15 SEC ROW SPRINT

8/8 GOBLET KICKSTAND PISTOL SQUAT

60 SEC PLANK HOLD

 

EVERY 90 SEC X 5

6 CHIN UP/ RING ROW (HEAVY)

 

3 SETS

10 BARBELL GOOD MORNING

5/5 PISTOL SQUAT

10 BARBELL HIP THRUST

 

AMRAP 12

12 CAL BIKE

12 AMERICAN KB SWING

12 SKATER JUMP

12 CAL ROW

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

5 MIN BARBELL WARM UP

 

EMOM 8

EVEN: 1 SNATCH PULL + 1 POWER SNATCH + 1 SQUAT SNATCH

ODD: 20- 30 DU

 

3 SETS

5 STRICT PRESS + 7 PUSH PRESS

30 SEC REST

6-10 DEFICIT PUSH UP

 

3 SETS

5 FRONT SQUAT TEMPO: 41X1

DIRECTLY IN 

10 DUAL DB BOX STEP OVER

 

3 ROUNDS FOR TIME

6 HANDSTAND PUSH UP

16 ALT. GOBLET REVERSE LUNDE

300 M ROW

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

IN TEAMS OF 3

AMRAP 31

29 WALL BALL 

29 OH SQUAT

29 HANG SQUAT CLEAN AND JERK

29 BURPEE

29 HANG POWER SNATCH

EACH PARTNER MUST PERFORM A 2000 M ROW AT SOME POINT DURING THE WO

KW 46

KW 46

 

MONTAG: 18:00 – 19:30 UHR:

20 MIN FULL BODY MOBILITY

 

EVERY 2 MIN x 4

5 HANG MUSCLE CLEAN (CLIMBING WEIGHTS)

 

3 SUPERSETS

18 ALT. BARBELL FRONT RACK DROP LUNGE

10-12 PLANK DB PULL THROUGH

1 MIN REST

 

12-10-8-6

BACK SQUAT

HAMSTRING CURL ON A ROWER

 

EMOM 15

1: MAX CAL BIKE

2: MAX CAL SKI

3: MAX CAL ROW

4: MAX BURPEE

5: REST

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

3 ROUNDS

15-12 CAL BIKE

4 DUAL KB SUMO DEADLIFT

6 DUAL KB CLEAN FROM FLOOR

8 DUAL KB RUSSIAN TWIST

 

EVERY 90 SEC X 5

6 PENDLAY ROW (HEAVIER THAN LAST WEEK)

 

3 SETS

10 DB CHAINSAW ROW

8 RING FACE PULL

6-8 CHIN UP

 

EVERY 2 MIN X 3

12 SEC BIKE SPRINT

6-10 KIPPING PULL UP

12 ALT. BODYWEIGHT REVERSE LUNGE

 

2 MIN REST

 

EVERY 2 MIN X 3

12 SEC ROW SPRINT

4 POWER SNATCH

5 BURPEE HIGH KNEE

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

5 MIN BARBELL WARM UP

 

EMOM 10

EVEN: 1 POWER SNATCH + 1 SQUAT SNATCH + 1 OH SQUAT

ODD: 4 BURPEE BOX STEP DOWN

 

3 SETS

6 FRONT SQUAT TEMPO: 41X1

DIRECTLY IN 

30 SEC COPENHAGEN PLANK HOLD

 

3 SETS

7 SEATED ARNOLD PRESS

10 LOW INCLINE DB BENCH PRESS

2 WALL WALK

 

25/20 CAL SKI BUY IN 

 

15-12-9

SINGLE ARM DB SNATCH (RIGHT ARM)

SINGLE ARM DB DEVIL PRESS  (RIGHT ARM)

SINGLE ARM DB SNATCH  (LEFT ARM)

SINGLE ARM DB DEVIL PRESS (LEFT ARM)

DB RUSSIAN TWIST

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

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