Montag

18:00-19:00

4 Sets:

6-8 Kettlebell Reverse Lunge/Seite
Rest 60“
8 Strict Press (Langhantel)
Rest 90“

AMRAP12’

16/12 cal Row
12/10 Push Ups
8 Jumping Lunges

Dienstag

18:00-19:00

HYROX!

Mittwoch

18:30-19:30

4 Sets:

12-15 GHD Hip Extension
Rest 60“
Max Strict Pull Ups
Rest 90“

3 rounds for time:

800 m Run
15 Burpee Box Jump Overs (60/50 cm)
5 Thrusters (70/50 kg)

Donnerstag

10:00-11:00

Power Clean

Heavy Single in 12-15 min.

EMOM10’

1- 12/10 cal Ski Erg/Bike
2 – AMRAP Toes to Bar

Rest 5’

EMOM10’

1 – 12 Russian Kettlebell Swings (32/24 kg)
2 – AMRAP Bar Muscle Ups/C2B Pull Ups/Pull Ups

20:00-21:00

Calisthenics!

Freitag:

Kein Kurs!

Samstag:

10:00-11:00

Gewichtheben!

11:00-12:00

Calisthenics!

Sonntag:

11:00-12:00

For Time:

3 Rounds

15 Wall Balls (9/6 kg)
10 Power Cleans (40/30 kg)

Rest 3’

3 Rounds

35 Double unders
10 Bar Facing Burpees
7 Power Snatches (40/30 kg)

Rest 3’

2 Rounds for time:

400 m Run
30 m Dumbbell Walking Lunges (2 x 20/15 kg)

KW43

Montag

18:00-19:00

Back Squat + Chin over Bar Hold

5 x 3 (aufsteigend) + max/ Rest 2’

Team of 2:

AMRAP15’

„I go, You go“

10 cal Row

10 Kettlebell Thrusters (2 x 20/12 kg)

Dienstag

18:00-19:00

HYROX!

Mittwoch

18:30-19:30

Deadlift + Wall Facing Handstand Hold

5 x 3 + 30-60“/ Rest 2’

• Aufsteigendes Gewicht

AMRAP20’

4 Muscle Ups/C2B Pull Ups/Pull Ups/ Ring Rows x 2

8 Deadlifts (60/40 kg)

12 Box Jumps (60/50 cm)

16 Push Ups

20 Air Squats

Donnerstag

10:00-11:00

Front Squat:

20 reps

1 min. Rest

10 reps

30 sec. Rest

5 reps

30 sec. Rest

5 reps

Gewicht bleibt das gleiche über alle Sets

3 rounds for time:

400 m Run

21 Kettlebell Swings (24/16 kg)

12 Burpees

20:00-21:00

Calisthenics!

Freitag:

Kein Kurs!

Samstag:

10:00-11:00

Gewichtheben!

11:00-12:00

Calisthenics!

Sonntag:

11:00-12:00

For Time:

15-12-9

Overhead Squats (50/30 kg)

C2B Pull Ups/Pull Ups/Ring Rows

Rest 5’

5 Rounds for time:

9 Bar Facing Burpees

7 Power Cleans (60/40 kg)

5 Handstand Push Ups/ Pike Push Ups/DB Z-Press

Rest 3’

30/20 cal Assault Bike

KW42

Montag

18:00-19:00

Back Squat + Chin over Bar Hold

5 x 5 (aufsteigend) + max/ Rest 2’

AMRAP12’

12 Front Rack Walking Lunges (60/40 kg)

6 Shoulder to Overhead (60/40 kg)

12 Bar Facing Burpees

Dienstag

18:00-19:00

HYROX!

Mittwoch

18:30-19:30

Deadlift + Wall Facing Handstand Hold

5 x 5 + 30-60“/ Rest 2’

• Aufsteigendes Gewicht

AMRAP10’ Rest 2’ AMRAP5’

30 Wall Balls (9/6 kg)

20 Box Jump/Step Overs (24“/20“)

10 Dumbbell Thruster (2 x 22,5 kg/ 2 x 15 kg)

20 cal Ski Erg/Assault Bike

30 Double Unders

Donnerstag

10:00-11:00

For Time

(Time Cap: 30 min.)

50-40-30-20-10

Cal Row

10-20-30-40-50

American Kettlebell Swing (24/16 kg)

25-20-15-10-5

Toes to Bar/Knee Raises

Cash Out:

2 min. im Plank akkumulieren (geht auch nach dem TC)

20:00-21:00

Calisthenics!

Freitag:

Kein Kurs!

Samstag:

10:00-11:00

Gewichtheben!

11:00-12:00

Calisthenics!

Sonntag:

11:00-12:00

„Sunday Mash“

10 min. to build up to a heavy Overhead Squat (aus dem Rack)

• stay safe!

Rest 3’

3 Rounds for Time:

400 m Run

21 Push Ups

12 Pull Ups

Rest 5’

2 Rounds for Time:

25 cal Assault Bike

12 Dumbbell Power Cleans (2 x 22,5/15 kg)

Cap für alles (inkl. Pause): 45’

Montag

18:00-19:00

Reverse Lunge

4 x 6-8/Seite/ Rest 2’

5 x AMRAP 3’/ Rest 2’

12 cal Assault Bike

8 Burpees

Max Pull Ups/Ring Rows in remaining time

Score: Alle Pull Ups/Ring Rows zusammengerechnet

Dienstag

18:00-19:00

HYROX!

Mittwoch

18:30-19:30

Strict Press

5-5-3-3-2-2-1

• 90“- 120“ Pause zwischen den Sets

• Aufsteigendes Gewicht

„Team Dumbbell D.T.“

10 Rounds for time (I go, You go)

12 Dumbbell Deadlifts

9 Dumbbell Hang Power Cleans

6 Dumbbell Shoulder to Overhead

Gewicht: 2 x 22,5/15 kg

Donnerstag

10:00-11:00

Negative (Weighted) Strict Pull Up

5 x 3-5 at 80X0/ Rest 90-120“

• versucht genauso viel Gewicht und Reps zu machen wie letzte Woche

For Time:

80 m Walking Lunges

400 m Row

200 m Run

100 Single Unders

200 m Run

400 m Row

80 m Walking Lunges

20:00-21:00

Calisthenics!

Freitag:

Kein Kurs!

Samstag:

10:00-11:00

Gewichtheben!

11:00-12:00

Calisthenics!

Sonntag:

11:00-12:00

„Sunday Mash“

10 min. to build up to a heavy Front Squat

Rest 3’

5 Rounds for time of:

9 Bar Facing Burpees

7 Power Cleans (60/40 kg)

5 HSPU -> Box HSPU -> Z-Press

Rest 5’

50-40-30-20-10

Air Squats

Sit Ups

Cap für alles (inkl. Pause): 45’

Montag

18:00-19:00

Front Squat

Build to a 1RM in 12-15’

5 x AMRAP 3’/ Rest 2’

12 Toes to Bar
12 Kettlebell Snatches (24/16) -> 6 rechts, 6 links
Max Double Unders in remaining time

Score: Alle Double Unders zusammengerechnet

Dienstag

18:00-19:00

HYROX!

Mittwoch

18:30-19:30

Dumbbell Push Press

4 x 8-10 (so schwer wie möglich, bei guter Technik)/ Rest 2’

For Time in teams of 2:

1500 m SkillMill Run
90 Wall Balls (9/6 kg)
21 Burpee Pull Ups
15 Runden Farmers Carry (24 kg x 2/ 16kg x 2)
90 Kettlebell Swings (24/16 kg)

Time Cap: 35’

Donnerstag

10:00-11:00

Negative (Weighted) Strict Pull Up

5 x 3-5 at 60X0/ Rest 90-120“

3 Rounds for Time:

6 Power Cleans (60/40 kg)
9 Deadlifts (60/40 kg)
12 Burpees over the Bar
15 Abmat Sit Ups

Time Cap: 12’

20:00-21:00

Calisthenics!

Freitag:

Kein Kurs!

Samstag:

10:00-11:00

Gewichtheben!

11:00-12:00

Calisthenics!

Sonntag:

11:00-12:00

„Sunday Mash“

10 min. to build up to a heavy Overhead Squat

Rest 3’

6 Rounds for time of:

15 Goblet Squats (20/12 kg)
10 Gorilla Rows (20 kg x 2/ 12 kg x 2)

Rest 5’

21-15-9

Toes to Bar/ Knee Raises
Push Ups
Assault Bike Cals

Cap für alles (inkl. Pause): 45’

KW39

Montag

18:00-19:00

Front Squat

Build to a 2RM in 12-15’

5 Rounds for time:

12 Toes to Bar
12 Kettlebell Snatches (24/16) -> 6 rechts, 6 links
12/8 cal Row

Rest 2 min. between rounds

Dienstag

18:00-19:00

HYROX!

Mittwoch

18:30-19:30

Strict Press

4 x 4-6 (so schwer wie möglich)/ Rest 2-3’

For Time in teams of 2:

50 cal Bike
100 Pull Ups
200 Push Ups
300 Air Squats

Time Cap: 35’

Donnerstag

10:00-11:00

Reverse Lunge + Pendlay Row

4 x 8/Seite + 12/ Rest 2’

5 Rounds for Time:

6 Strict C2B Pull Ups/Pull Ups/ Ring Rows
12 Dumbbell Thruster (2 x 20/12,5 kg)
8 Burpee Box Jump Overs (60/50 cm)

20:00-21:00

Calisthenics!

Freitag:

Kein Kurs!

Samstag:

10:00-11:00

Gewichtheben!

11:00-12:00

Calisthenics!

Sonntag:

11:00-12:00

„Sunday Mash“

3 Rounds:

12 Deadlifts (60/40 kg)
9 Hang Power Cleans (60/40 kg)
6 Shoulder to Overhead (60/40 kg)

Rest 3’

30-20-10
Russian Kettlebell Swing (32/24)
Assault Bike

Rest 3’

80 m Walking Lunges (10/5 kg Plate)

Montag

18:00-19:00

Front Squat

Build to a 3RM in 12-15’

For Time:

50-35-20

Cal Row

Kettlebell Thrusters (2 x 16/12 kg)

Gorilla Rows (2 x 16/12 kg) alternierend

Time Cap: 20’

Dienstag

18:00-19:00

HYROX!

Mittwoch

18:30-19:30

Strict Press

4 x 6-8 (so schwer wie möglich)/ Rest 2-3’

For Time (Team of 2):

800 m SkillMill Run

50 Kettlebell Swings (24/26 kg)

25 Deadlifts (100/70 kg)

800 m SkillMill Run

50 Kettlebell Swings (24/16 kg)

25 Burpees

Donnerstag

10:00-11:00

Bulgarian Split Squat + Ring Row (Füße erhöht)

4 x 6-8/Seite + 10-12/ Rest 2’

Every 4’ x 6

20/15 cal Row

250/200 m Ski Erg

• Jede Runde so schnell wie möglich

20:00-21:00

Calisthenics!

Freitag:

Kein Kurs!

Samstag:

10:00-11:00

Gewichtheben!

11:00-12:00

Calisthenics!

Sonntag:

11:00-12:00

„Sunday Mash“

3 Rounds for time:

10 Ground to Overhead (40/30 kg)

200 m Run

Rest 5’

21-15-9

Hang Squat Clean (50/35 kg)

Toes to Bar

Handstand Push Up

Rest 5’

3 Rounds for time:

400 m Run

3 Rounds of „Cindy“

Montag

18:00-19:00

Back Squat

Build to a 1RM in 15-18 min.

AMRAP15’

10 Wall Balls (9/6 kg)
10 Kettlebell Swings (24/16 kg)
10 cal Row

Dienstag

18:00-19:00

HYROX!

Mittwoch

18:30-19:30

Bench Press

Build to a 1RM

For Time (Team of 2):

100 Jumping Pull Ups
100 Jumping Lunges
100 DB Push Press (2 x 15/10kg)
100 Jumping Squats

Donnerstag

10:00-11:00

Power Clean + Squat Clean

6 x 2 + 1/ Rest 2’
(No Touch & Go)

AMRAP12’

6 Burpee Box Jump Overs (60/50 cm)
12 cal Bike/Row/Ski
24 Double Unders

Cash Out: 2 min. Plank in as few sets as possible

20:00-21:00

Calisthenics!

Freitag:

Kein Kurs!

Samstag:

10:00-11:00

Gewichtheben!

11:00-12:00

Calisthenics!

Sonntag:

11:00-12:00

„Sunday Mash“

For Time:

30 Overhead Squats (50/35 kg)

Rest 3’

3 Rounds

400 m Run
15 Toes to Bar

Rest 3’

50 Gorilla Rows (24 x 2/ 16 x 2)
50 Push Ups

Montag

18:00-19:00

Back Squat

4 x 3.3.3

• .= 10 sek. Pause im Rack

• 3 min. Satzpause

• ca. 75-85 % vom 1RM als Arbeitsgewicht nehmen

• letzte Woche dieser Progression

For Time:

50 Wall Balls (9/6 kg)

25 American Kettlebell Swings (24/16 kg)

50 cal Row

Dienstag

18:00-19:00

HYROX!

Mittwoch

18:30-19:30

Bench Press

4 x 3.3.3.

• .= 10 sek. Pause im Rack

• 3 min. Satzpause

• ca. 75-85 % vom 1RM als Arbeitsgewicht nehmen

• Letzte Woche dieser Progression

For Time (Team of 2):

1000 m SkillMill Run

75 Burpees

50 Box Jump Overs (60/50 cm)

25 Toes to Bar

Donnerstag

10:00-11:00

Power Clean

Heavy Double in 15’

(No Touch & Go)

3 Rounds for time:

6 Deadlifts (80/50 kg)

9 Burpees over the Bar

Rest 3’

3 Rounds for time:

240 m Run

10 Front Squats (50/30 kg)

20:00-21:00

Calisthenics!

Freitag:

Kein Kurs!

Samstag:

10:00-11:00

Gewichtheben!

11:00-12:00

Calisthenics!

Sonntag:

11:00-12:00

„Sunday Mash“

For Time:

21 Thrusters (40/30 kg)

21 Pull Ups

Rest 2’

20/15 cal Row

Rest 1’

15 Thrusters

15 Pull Ups

Rest 1’

20/15 cal Row

Rest 1’

9 Thrusters

9 Pull Ups

20/15 cal Row

Montag

18:00-19:00

Back Squat

4 x 3.3.2

• .= 10 sek. Pause im Rack

• 3 min. Satzpause

• ca. 75-85 % vom 1RM als Arbeitsgewicht nehmen

AMRAP15’

30 Wall Balls (9/6 kg)

45/35 cal Row

15 Russian Kettlebell Swings (32/24)

Finisher direkt nach dem Workout:

60 sek. Tuck Sit oder L-Sit in möglichst wenig Sätzen

Dienstag

18:00-19:00

HYROX!

Mittwoch

18:30-19:30

Bench Press

4 x 3.3.2

• .= 10 sek. Pause im Rack

• 3 min. Satzpause

• ca. 75-85 % vom 1RM als Arbeitsgewicht nehmen

For Time (Team of 2):

„I go, you go“

8 Sets for Time:

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

6 Burpee Box Jump Overs (60/50 cm)

Donnerstag

10:00-11:00

Romanian Deadlift

4 x 6-8 bei Tempo 30X1/ Rest 2-3’

„Jackie“

For Time:

1000 m Row

50 Thrusters (20/15 kg)

30 Pull Ups

Time Cap: 10’

20:00-21:00

Calisthenics!

Freitag:

17:30-18:30

Power Clean

Heavy triple in 15’

(No Touch & Go)

3 Rounds for time:

6 Power Cleans (80/60 kg)

9 Burpees over the Bar

Rest 3’

3 Rounds for time:

240 m Run

10 Overhead Squats (40/30 kg)

Samstag:

10:00-11:00

Gewichtheben!

11:00-12:00

Calisthenics!

Sonntag:

11:00-12:00

„Sunday Mash“

50 Bar Facing Burpees

Rest 5’

30 Clean and Jerks (60/40 kg) -> Technik > Gewicht!!

Rest 5’

21-15-9

American Kettlebell Swing (24/16)

Jumping Lunges x 2