KW 12

MONTAG: 18:00 – 19:30 UHR:

SKILL: SQUAT (WOCHE 4/4)

 

3 ROUNDS 

8 SPANISH SQUAT

12 BANDED PULL THROUGH

8/8 PALL OF PRESS

 

3 SUPERSETS

12 CYCLIST GOBLET SQUAT

10 HIP THRUST

 

2 SUPERSETS

8/8 FRONT FOOD ELEVATED SPLIT SQUAT

8/8 SINGLE ARM KB ROMANIAN DEADLIFT

 

FOR TIME 

IN TEAMS OF TWO

80 SYNCHRO WALL BALL SHOT

60 CAL ROW (SPLIT AS NEEDED)

40 SINGLE ARM DB SHOULDER TO OVERHEAD

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: KB COMPLEX (WOCHE 4/4)

3 ROUNDS

8X 1 1/4 GOBLET SQUAT

6/6 KICKSTAND CROSSBODY SINGLE LEG KB DEADLIFT

6/6 SINGLE ARM KB ROW

 

2 SUPERSETS

6/6 SINGLE ARM KB SIDE SWING

80 M CROSSBODY KB CARRY

 

EMOM 12

1: 30 SEC DU

2: 30 SEC NARROW HANDS ON BENCH PUSH UP

3: 30 SEC KB DEADLIFT

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

FREITAG: 17:30 – 18:30 UHR

SKILL: PUSH (WOCHE 4/4)

2 SETS

160 M RUN

160 M PLATE OVERHEAD CARRY

 

3 SUPERSETS

8/8 SINGLE ARM DB BENCH PRESS

16 ALT. GORILLA ROW

 

12 MIN AMRAP

BUY IN: 800 M ROW

2-4-6-8-10…

BRADFORD PRESS

BENCH DIP

HANG CLEAN HIGH PULL

 

ACCUMULATE 3 MIN SIDE PLANK HOLD EACH SIDE (6 MIN)

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SONNTAG: 11:00 – 12:00 UHR

FOR TIME

10 SHUTTLE RUN (10 M = 5 M HIN + 5 M ZURÜCK =1)

10 BURPEE BOX JUMP OBER

15 DB THRUSTER

DIRECTLY INTO:

40/30 CAL ROW

30 TTB

30 BARBELL POWER SNATCH

KW 11

MONTAG: 18:00 – 19:30 UHR:

SKILL: SQUAT (WOCHE 3/4)

 

2 ROUNDS 

5 DEADLIFT

5 POWER CLEAN

5 SQUAT CLEAN

 

3 SUPERSETS

8/8 BARBELL BACK RACK REVERSE LUNGE

5/5 WIND MILL

 

CLEAN

EVERY 2 MIN X 6

5 POWER CLEAN

4 POWER CLEAN + 1 SQUAT CLEAN

3 POWER CLEAN + 2 SQUAT CLEAN

2 POWER CLEAN + 3 SQUAT CLEAN

1 POWER CLEAN + 2 SQUAT CLEAN

5 SQUAT CLEAN

 

AMRAP 3 X 4

10 WEIGHTED SIT UP

8 SINGLE ARM DEVIL PRESS

MAX BOX STEP UP

REST 2 MIN

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: KB COMPLEX (WOCHE 3/4)

3 SUPERSETS

8 KB AROUND THE WORLD

8 KB GOOD MORNING TO SQUAT

 

3 SUPERSETS EACH ARM

8/8 SINGLE LEG KB ROMANIAN DEADLIFT

8/8 SINGLE ARM AMERICAN SWING

6/6 SINGLE ARM KB THRUSTER

 

FOR TIME

60 ALT. DB SNATCH

50 CAL ROW

40 BURPEE OVER THE DB

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: PUSH (WOCHE 3/4)

EVERY 2 MIN X 6

5 STRICT PRESS 

4 STRICT PRESS + 1 PUSH PRESS

3 STRICT PRESS + 2 PUSH PRESS

2 STRICT PRESS + 3 PUSH PRESS

1 STRICT PRESS + 4 PUSH PRESS

5 PUSH PRESS

 

6/6 HALF KNEELING DB ARNOLD PRESS

6-8 DIAMOND PUSH UP

 

EMOM 10

1: 12 CAL SKI

2: 15 STRICT PRESS (EMPTY BAR)

 

 

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

60-40-20

OVERHEAD SQUAT (42,5/ 30 KG)

TTB

 

INTO 

100 CAL ASSAULT BIKE 

 

KW 10

MONTAG: 18:00 – 19:30 UHR:

SKILL: SQUAT (WOCHE 2/4)

 

FRONT RACK MOBILITY

3 ROUNDS 

6 SEATED GOOD MORNING

6 STRICT PRESS

6 THRUSTER

 

3 SUPERSETS

10 FRONT SQUAT

80 M SINGLE ARM FARMERS CARRY

 

2 SUPERSETS

12 LOW SWITCH COSSACK 

16 GOBLET WALKING LUNGE

 

EMOM 8

1. 12 SEC ROW HARD!
2. 30 SEC MAX DB HIP THRUST

2 MIN REST

EMOM 8

1. 12 SEC BIKE 
2. 30 SEC PLANK DB PULL THROUGH

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: KB COMPLEX (WOCHE 2/4)

3 ROUNDS

16 KB GORILLA ROW

10 KB PUSH UP

10 KB FLOOR PRESS

2 MIN REST

 

EMOM 20 (EINE KETTLEBELL)

1: 20 RUSSIAN SWING

2: 10 THRUSTER

3: 10 STRAIGHT LEG SIT UP (KB OVERHEAD)

4: 20-50 DU

5: REST

 

1000 M ROW FOR TIME

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: PUSH  (WOCHE 2/4)

4 ROUNDS EMPTY BARBELL

20 SEC OVERHEAD HOLD

10 SEC REST

20 SEC SHOULDER PRESS

90 SEC REST

 

2 SUPERSETS (SAME WEIGHT)

10 DB INCLINE BENCH PRESS

12 ALT. SEATED DB CURLS 

 

3 ROUNDS FOR TIME

21 WALL BALLS

15 CAL BIKE

9 PULL UP

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

SONNTAG: 11:00 – 12:00 UHR

CROSSFIT OPEN 23.3

Starting with a 6-minute time cap, complete as many reps as possible of:

5 Wall Walks

50 DU

15 Snatches (95/65 lb)

5 Wall Walks

50 DU

12 Snatches (135/95 lb)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 Strict Handstand Push-Ups

50 DU

9 Snatches (185/125 lb)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 Strict Handstand Push-Ups

50 DU

6 Snatches (225/155 lb)

KW 9

MONTAG: 18:00 – 19:30 UHR:

SKILL: SQUAT (WOCHE 1/4)

2 ROUNDS EMPTY BAR

6 SEATED GOOD MORNING

6 BACK SQUAT

6 BACK RACK REVERSE LUNGE

 

3 SUPERSETS

10 BACK SQUAT

30 SEC SLED PUSH SKILL MILL

 

2 SUPERSETS

12 ALT GOBLET BOX STEP OVER

10 JUMPING AIR SQUAT

 

EVERY 2 MIN X 4 

5 TALL BOX JUMP

6/6 DB KNEE OVER TOE SPLIT SQUAT

 

FOR TIME

1000 M ROW

100 DU

10 DEADLIFT (80% OF YOUR 1 RM)

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: KB COMPLEX (WOCHE 1/4)

SINGLE ARM KB COMPLEX

PERFORM 4 ROUNDS EACH ARM:

5 RUSSIAN SWING

4 SNATCH

3 CLEAN

2 SQUAT

1 PRESS

 

3 SUPERSET

8/8 KB SINGLE LEG ROMANIAN DEADLIFT

12 CYCLIST GOBLET SQUAT

 

 

10-9-8…1

KB SINGLE ARM SQUAT CLEAN TO THRUSTER

BURPEE

RUSSIAN KB SWING

V UPS

TC 12 MIN

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

FREITAG: 17:30 – 18:30 UHR

SKILL: PUSH (WOCHE 1/4)

2 ROUNDS EMPTY BAR

BENCH PRESS

NARROW GRIP BENCH PRESS

BENCH DIP

 

10,10,8,8,8 BENCH PRESS

12 PLATE RUSSIAN TWIST

 

2 SUPERSETS

12 DUAL DB PULL OVER

14 DB UPRIGHT ROW

 

3 ROUNDS FOR TIME

15 HANG CLEAN HIGH PULL

15 HAND RELEASE PUSH UP

10 SPRAWL

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SONNTAG: 11:00 – 12:00 UHR

CROSSFIT OPEN 23.2 

A

AMRAP 15

5 BURPEE PULL UP

10 SHUTTLE RUN 

*ADD 5 BURPEE AFTER EACH ROUND

B

5 MIN TO FIND YOUR 1 RM THRUSTER

 

KW 8

MONTAG: 18:00 – 19:30 UHR:

SKILL: PRESS (WOCHE 4/4)

SPLIT JERK

2 ROUNDS 

5 POWER CLEAN

5 PUSH JERK

5 SPLIT JERK

 

EVERY 2 MIN X 5

4 STRICT PRESS + 2 SPLIT JERK

 

FIND A HEAVY 3 RM IN 12 MIN

3 FRONT SQUAT + 2 PUSH PRESS + 1 PUSH JERK

 

2 SUPERSETS

5/5 TALL KNEELING WINDMILL

10 TALL KNEELING KB TRICEP EXTENSION

 

EVERY 4 MIN X 3

30 – 60 SEC HALF PUSH UP PLANK

16 PLANK WALK UP

15 DB PUSH PRESS

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: DU (WOCHE 4/4)

3X 30 DU UNBROKEN

 

IN TEAMS OF TWO

20 ROUNDS

3 POWER CLEAN AND JERK 

3 BAR FACING BURPEE

 

3 MIN REST

 

20 ROUNDS

3 POWER SNATCH

3 BAR FACING BURPEE

 

3 MIN REST

 

20 ROUNDS

3 THRUSTER

3 BAR FACING BURPEE

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

FREITAG: 17:30 – 18:30 UHR

SKILL: CLEAN (WOCHE 4/4)

 

2 ROUNDS EMPTY BAR

HIGH PULL

HANG CLEAN

SQUAT CLEAN

 

BUILT A 3 RM CLEAN COMPLEX IN 12 MIN

1 DEADLIFT + 1 HANG POWER CLEAN  + SQUAT CLEAN

 

EVERY 2 MIN X 4

3-6 STRICT LEG RAISES

12 WEIGHTED FROG PUMP

 

5 ROUNDS FOR QUALITY

500/400 M BIKE

12 KB HAMSTRING MARCH

12 DUAL DB/KB FLOOR PRESS

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SONNTAG: 11:00 – 12:00 UHR

CROSSFIT OPEN 23.1

AMRAP 14 MIN

60 CAL ROW

50 HANING KNEE RAISES

40 WALL BALL SHOT

30 CLEAN (42,5/ 30)

20 CHIN OVER BAR PULL UP

 

KW 7

MONTAG: 18:00 – 19:30 UHR:

SKILL: PRESS (WOCHE 3/4)

 

2 ROUNDS 

DB ARNOLD PRESS

DB FRONT RAISE

DB FULL RAISE

 

3 SUPERSETS

6 PUSH PRESS

8 PLATE ROTATION (RIGHT + LEFT = 1 REP)

 

4 SUPERSETS

1O PARTNER MED BALL THROW

8 KB SUMO DEADLIFT HIGH PULL

 

2 SUPERSETS

8 PRONE ROW

6 DIP

 

EMOM 16

1: 10 WALL BALL

2: 6 BURPEE PULL UP

3: 12 RUSSIAN TWIST

4: REST

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: DU (WOCHE 3/4)

3X 30 DU UNBROKEN

 

3 ROUNDS

45 SEC GOBLET WALL SIT

16 STEPS DB HAMSTRING WALK

 

2 SETS

6/6 SPLIT STANCE ROMANIAN DEADLIFT

12 ALT. BB BACK RACK BOX STEP UP

 

15-12-9

SUMO DEADLIFT

ANCHORED SIT UP

2 MIN REST

30-20-10

DB WALKING LUNGE

PUSH UP

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

FREITAG: 17:30 – 18:30 UHR

SKILL: CLEAN (WOCHE 3/4)

3 ROUNDS

5 SQUAT CLEAN

8 ROMANIAN DEADLIFT

8 BRADFORT PRESS

 

FIND A HEAVY ONE IN 12 MIN

3 POWER CLEAN + 3 SQUAT CLEAN

 

2 SUPERSETS

8/8 KB SINGLE LEG GLUTE BRIDGE

5/5 KB WINDMILL

 

FOR TIME

5 ROUNDS

12 AMERICAN KB SWING (32/ 24 KG)

12 BURPEE

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SONNTAG: 11:00 – 12:00 UHR

50 CAL  ROW

50 BOX JUMP OVER

40 CAL ROW

40 SINGLE ARM DEVIL PRESS

30 CAL ROW

30 SINGLE ARM DB THRUSTER

TC 23 MIN

 

KW 6

MONTAG: 18:00 – 19:30 UHR:

SKILL: PRESS (WOCHE 2/4)

2 ROUNDS

8 SCAPULAR PULL UP

6/6 HALF KNEELING KB BOTTOM UP PRESS

8/8 SIDE PLANK ROTATION

 

3 SUPERSETS

8 STRICT PRESS 

8/8 DB UPRIGHT ROW

 

EVERY 2 MIN X 5

OVERHEAD PRESS HOLD 30 SEC

 

2 ROUNDS

10/10 SINGLE ARM BANDED LAT PULL DOWN

10 HOLLOW ROCK

8/8 DB ROW

 

3 ROUNDS FOR TIME

16 ALT. DB SNATCH

15 AMERICAN KB SWING

1 MIN MAX CAL ROW

2 MIN REST

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: DU (WOCHE 2/4)

5-10-15-20-25-30 UNBROKEN DU

 

2 SUPERSET

5 (NEGATIVE) HANDSTAND PUSH UP

12 STRADDLE PLATE RAISE 

 

3 ROUNDS

10 V UP

10 HEAVY RUSSIAN TWIST

12 STRAIGHT LEG SIT UP WITH PLATE

 

AMRAP 12

15 GHD/ ABMAT SIT UP

12 ALT. DB CLEAN AND JERK

12 SUMO DEADLIFT

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

FREITAG: 17:30 – 18:30 UHR

SKILL: CLEAN (WOCHE 2/4)

2 ROUNDS EMPTY BAR

5 POWER CLEAN

5 STRICT PRESS

5 HIGH PULL 

 

3 ROUNDS

8 CLEAN PULL

5 HANG CLEAN

 

2 SUPERSETS

10/10 DB SPLIT SQUAT 

10/10 SINGLE LEG ROMANIAN DEADLIFT

 

5 ROUNDS FOR QUALITY

500/400 M BIKE

12 KB HAMSTRING MARCH

12 DUAL DB/KB FLOOR PRESS

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SONNTAG: 11:00 – 12:00 UHR

FOR TIME

BUY IN: 200 DU

25-20-15-10-5

PUSH UP

ALT. JUMPING LUNGE

V UPS

BUY OUT: 500 M RUN

 

KW 5

MONTAG: 18:00 – 19:30 UHR:

SKILL: PRESS (WOCHE 1/4)

 

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

14 ALT. BICEP CURL

 

5 ROUNDS

2 MIN ON – 1 MIN OFF

45 SEC SKI (MAX CAL)

8 RENEGADE ROW

MAX DU IN REMAINING TIME

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: DU (WOCHE 1/4)

10 MIN TECHNIK / 5X MAX UNBROKEN DU

 

EVERY 4 MIN X 5

15/12 CAL ROW

12 TTB

AMRAP WALL WALK 

1 MIN REST

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: CLEAN  (WOCHE 1/4)

 

2 ROUNDS EMPTY BAR

5 MUSCLE CLEAN

5 HIGH HANG CLEAN

5 FRONT SQUAT

 

3 ROUNDS

10 CLEAN PULL

5 TALL CLEAN

 

2 SUPERSETS

30 SEC HEAVY FRONT RACK HOLD 

12 ALT. GOBLET REVERSE LUNGE

 

21-15-9

AMERICAN KB SWING

WALL BALL

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

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 4

MONTAG: 18:00 – 19:30 UHR:

SKILL: SNATCH WOCHE 4/4

 

2 ROUNDS EMPTY BAR

5 CUBAN PRESS

5 SNATCH BALANCE

5 SOTS PRESS

 

3 SUPERSETS

8 BOX OVERHEAD SQUAT

12 BANDED FACE PULL

 

EVERY 2 MIN X 6

6 SNATCH GRIP DEADLIFT (2 SEC REST BELOW THE KNEE)

 

EVERY 2 MIN X 4

1 POWER SNATCH + 1 BELOW THE KNEE SNATCH + 2 OH SQUAT

 

3 ROUNDS

12-9-6

THRUSTER

BURPEE OVER THE BAR

REST 3 MIN

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

MITTWOCH: 18:30 – 19:30 UHR:

!! GCG IS BACK !!

 

CLEAN COMPLEX

EVERY 2 MIN X 6

1 DEADLIFT

1 HANG POWER CLEAN

1 THRUSTER

 

3 SUPERSET

12 CYCLIST GOBLET SQUAT

10 HIP THRUST

 

AMRAP 12

3-6-9-12..

CLEAN AND JERK

TTB

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

FREITAG: 17:30 – 18:30 UHR

SKILL: PULL UP WOCHE 4/4

3 ROUNDS

4-6 SINGLE ARM RING ROW

8 PENDLAY ROW

 

2 SUPERSETS

1-5 KIPPING PULL UP

80 M SINGLE ARM KB OVERHEAD FARMERS CARRY

 

2 ROUNDS FOR TIME

30 /24 CAL SKI

30 ALT. DB SNATCH

30 TTB

30 PUSH UP

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SONNTAG: 11:00 – 12:00 UHR

20-18-16-14…2

CAL ROW

SIT UP

WALL BALL

 

3 MIN REST

 

10-9-8-..1

CAL BIKE/ BURPEE

DUAL DB FRONT SQUAT

PUSH UP

KW 3

MONTAG: 18:00 – 19:30 UHR:

SKILL: SNATCH WOCHE 3/4

 

2 ROUNDS EMPTY BAR

5 HIGH PULL

5 SNATCH BALANCE

5 OH SQUAT BOTTOM POSITION HOLD 5-10 SEC

 

3 SUPERSETS

10 PLATE OVERHEAD SQUAT

12 DB PUSH PRESS

 

EVERY 2 MIN X 6

6 BANDED SNATCH GRIP DEADLIFT (HEAVIER THAN WEEK 3)

 

3 ROUNDS

3 HANG SNATCH + 2 BEHIND THE NECK PUSH PRESS

 

EVERY 3 MIN X 6

20/15 CAL BIKE

ROUND 1/3/5

10 ALT. SINGLE ARM DB CLEAN AND JERK

ROUND 2/4/6

10 ALT. SINGLE ARM DB SNATCH

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

MITTWOCH: 18:30 – 19:30 UHR:

KETTLEBELL WORKOUT 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

FREITAG: 17:30 – 18:30 UHR

SKILL: PULL UP WOCHE 3/4

3 ROUNDS

8 HALF CHIN UP

6 NEGATIVE PULL UP 

60 SEC REST

 

EVERY 2 MIN X 5

8 KIP SWING (ARCH/ HOLLOW)

20 SEC HOLLOW HOLD

 

FOR TIME

60 CAL ROW

50 TTB

40 WALL BALL

30 POWER CLEAN

20 BURPEE PULL UP

TC 16 MIN

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SONNTAG: 11:00 – 12:00 UHR

AMRAP 7 X 4 

10 PULL UP

15/12 CAL SKI

12 ALT. DEVIL PRESS

30 DU

2 MIN REST