KW 20

 

MONTAG: 18:00 – 19:30 UHR:

20 MIN FULL BODY MOBILITY

 

SKILL: PRESS (WOCHE 4/4)

2 ROUNDS EMPTY BAR/ PVC 

5 STRICT PRESS

5 PUSH PRESS

5 PUSH JERK

 

3 SUPERSETS

6 BARBELL STRADDLE SIT STRICT PRESS 

8-10 SIDE LYING LATERAL DB RAISE

 

EVERY 2 MIN X 5

10 DUAL DB GLUTE BRIDGE FLOOR PRESS

 

2 SUPERSETS

10-12 PLATE WEIGHTED BEAR CRWAL

8/8 PLANK KB PASS THROUGH

 

1-2 ROUNDS

50/ 35 CAL ROW

40 RUSSIAN KB SWING

30 PUSH PRESS

40 RUSSIAN KB SWING

50-35 CAL ROW

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: CLEAN  

 

2 ROUNDS EMPTY BAR

5 MUSCLE CLEAN

5 HIGH HANG CLEAN

5 FRONT SQUAT

 

FIND YOUR 3 RM POWER CLEAN IN 12 MIN

 

EVERY 2 MIN X 5

2 POWER CLEAN + 2 FRONT SQUAT + 2 HANG SQUAT CLEAN

 

AMRAP 15

7 FRONT SQUAT

10 LEFT ARM OH WALKING LUNGE

7 BURPEE

7 RIGHT ARM OH WALKING LUNGE

 

 

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

EMOM 5

1 WALL WALK + 6 HANDSTAND SHOULDER TAP

 

3 ROUNDS

3-5 NEGATIVE HANDSTAND PUSH UP

8-10 BARBELL FLOOR PRESS

 

3 ROUNDS

8-10 FEET ELEVATED PUSH UP

6-8 CHIN UP

4 WALL WALK

8 BURPEE BOX JUMP

16 DB SNATCH

8 CAL SKI

 

 

SAMSTAG: 9:30 – 10:30 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 10:30 – 12:30 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

IN TEAMS OF 2

 

KW 19

 

MONTAG: 18:00 – 19:30 UHR:

20 MIN FULL BODY MOBILITY

SKILL: PRESS (WOCHE 3/4)

 

2 ROUNDS EMPTY BAR/ PVC 

5 STRICT PRESS

5 PUSH PRESS

5 PUSH JERK

 

3 SUPERSETS

6 BARBELL STRADDLE SIT STRICT PRESS 

10 LYING REVERSE DB FLY

 

EVERY 2 MIN X 5

12 DUAL DB GLUTE BRIDGE FLOOR PRESS

 

2 SUPERSETS

20-30 SEC SIDE PLANK HOLD (LEG LIFT HOLD)

8-10 RING BODY SAW

 

21-15-9

PUSH PRESS

PULL UP

400 M RUN

9-15-21

FRONT SQUAT

PUSH UP

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: CLEAN  (WOCHE 4/4)

 

2 ROUNDS EMPTY BAR

5 MUSCLE CLEAN

5 HIGH HANG CLEAN

5 FRONT SQUAT

 

3 ROUNDS

4  POWER CLEAN + 4 FRONT SQUAT + 4 HANG SQUAT CLEAN

 

2 SUPERSETS

6 FRONT SQUAT

8/8 FRONT FOOT ELEVATED SPLIT SQUAT

 

7 ROUNDS FOR LOAD

3 DEADLIFT

3 POWER CLEAN

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

EMOM 5

2-3 WALL WALK

 

3 ROUNDS

3-5 NEGATIVE HANDSTAND PUSH UP

8-10 BARBELL FLOOR PRESS

 

3 ROUNDS

HANGING TUCK HOLD 15-20 SEC (HEAVY)

8/8 HEAVY KB WINDMILL

 

1-3-6-9-15-21

WALL WALKS

10-30-60-90-150-210

DU

TC 15 MIN

 

 

SAMSTAG: 9:30 – 10:30 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 10:30 – 12:30 UHR

HYROX

 

SONNTAG: 11:00 – 12:00 UHR

IN TEAMS OF 2

 

KW 18

 

MONTAG: 18:00 – 19:30 UHR:

20 MIN FULL BODY MOBILITY

 

SKILL: PRESS (WOCHE 2/4)

2 ROUNDS EMPTY BAR/ PVC 

5 STRICT PRESS

5 PUSH PRESS

5 PUSH JERK

 

3 SUPERSETS

8 BARBELL STRADDLE SIT STRICT PRESS

16 ALT. SINGLE ARM DB CURL TO PRESS

 

EVERY 2 MIN X 5

14 ALT. DB GLUTE BRIDGE FLOOR PRESS

 

2 SUPERSETS

12 ALT. PLATE AROUND THE WORD

10/10 DB CHOP AND LIFT

 

20-15-10-5

PUSH PRESS

BURPEE

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: CLEAN  (WOCHE 3/4)

2 ROUNDS EMPTY BAR

5 MUSCLE CLEAN

5 HIGH HANG CLEAN

5 FRONT SQUAT

 

3 ROUNDS

4 TALL CLEAN + 4  POWER CLEAN + 4 HANG SQUT CLEAN

 

2 SUPERSETS

8 FRONT SQUAT

8/8 FRONT FOOT ELEVATED SPLIT SQUAT

 

AMRAP 15

3-6-9-12…

BURPEE 

AMERICAN KB SWING

HANG POWER CLEAN

*ADD 3 REPS TO EACH MOVEMENT EACH ROUND

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

EMOM 5

10-12 HANDSTAND SHOULDER TAP

 

3 ROUNDS

3-5 NEGATIVE HANDSTAND PUSH UP

8-10 BARBELL FLOOR PRESS

 

3 ROUNDS

10 HOLLOW ROCK

10 DUAL DB ARNOLD PRESS

 

5 ROUNDS FOR TIME

5 PIKE PUSH UP

5 DUAL DB SQUAT

5 TTB

5 BURPEE

5 DUAL DB STRICT PRESS

5 PULL UP

 

 

SAMSTAG: 9:30 – 10:30 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 10:30 – 12:30 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 CAL BIKE

29 HANG POWER SNATCH

*EACH PARTNER MUST PERFORM 1900 M ROW AT SOME POINT DURING WORKOUT

KW 17

 

MONTAG: 18:00 – 19:30 UHR:

KURS ENTFÄLLT- OSTERMONTAG

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

MITTWOCH: 18:30 – 19:30 UHR:

 

SKILL: CLEAN  (WOCHE 2/4)

2 ROUNDS EMPTY BAR

5 MUSCLE CLEAN

5 HIGH HANG CLEAN

5 FRONT SQUAT

 

3 ROUNDS

4 CLEAN PULL + 4 TALL CLEAN + 4 HIGH HANG POWER CLEAN

 

2 SUPERSETS

10 FRONT SQUAT

8/8 FRONT FOOT ELEVATED SPLIT SQUAT

 

3 ROUNDS FOR TIME

10 POWER CLEAN

20 FRONT SQUAT

30 BURPEE

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: HSPU

EMOM 5

HANDSTAND HOLD 30-40 SEC

 

3 ROUNDS

3-5 NEGATIVE HANDSTAND PUSH UP

10-12 BARBELL FLOOR PRESS

 

3 ROUNDS

5-8 DIPS

10/10 SINGLE ARM DB TRICEP EXTENSION

 

21-15-9

DUAL DB CLEANS

PIKE PUSH UP

 

3 MIN REST

 

21-15-9

CAL ROW

HR PUSH UP

 

 

SAMSTAG: 9:30 – 10:30 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 10:30 – 12:30 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

IN TEAMS OF TWO

 

YOU GO, I GO

 

AMRAP 30

1 POWER CLEAN

2 FRONT SQUAT

3 SHOULDER TO OVERHEAD

4 BURPEE

 

KW 16

 

MONTAG: 18:00 – 19:30 UHR:

20 MIN FULL BODY MOBILITY

 

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. DB 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: 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

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

KURS ENTFÄLLT- KARFREITAG

 

 

SAMSTAG: 9:30 – 10:30 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 10:30 – 12:30 UHR

HYROX

 

SONNTAG: 11:00 – 12:00 UHR

OSTERSPECIAL MIT MARVEL

KW 15

 

MONTAG: 18:00 – 19:30 UHR:

 

20 MIN FULL BODY MOBILITY

DEADLIFT (4/4)

 

2 ROUNDS EMPTY BAR/ PVC 

5 ROMANIAN DEADLIFT

5 CONVENTIAL DEADLIFT

5 SUMO DEADLIFT

 

3 SUPERSETS

4 CONVENTIONAL DEADLIFT

8/8 PLANK DB ROW

 

2 SUPERSETS

8/8 BOX STEP DOWN

5-8 PULL UP

 

2 SUPERSETS

12 ALT. L SIT LEG LIFT OVER

16 ALT. SINGLE ARM KB SWING

 

5 ROUNDS FOR TIME

6 DEADLIFT

6 BURPEE OVER

5 POWER CLEAN

5 PULL UP

4 THRUSTER

200 M RUN

 

 

DIENSTAG: 19:00 – 20:00 UHR:

HYROX 

 

 

MITTWOCH: 18:30 – 19:30 UHR:

BACK SQUAT (4/4)

 

2 ROUNDS EMPTY BAR/ PVC 

5 FRONT SQUAT

5 BACK SQUAT

5 ZERCHER SQUAT

 

EVERY 2:30 X 4

4 BACK SQUAT

 

3 SETS

10/10 SINGLE ARM DB BOX STEP UP

8/8 WINDMILL

 

10-8-6-4-2

BACK SQUAT

PUSH PRESS

DEADLIFT

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SNATCH (4/4)

 

EMOM 8

3-5 SQUAT SNATCH

INCREASE WEIGHTS EVERY 2 MIN

 

EVERY 3 MIN X 4

2 SQUAT SNATCH + 2 OH SQUAT + 2 BTN PUSH PRESS

 

3 ROUNDS

8-10 DB REVERSE FLY

8-10 DB BENT OVER FACE PULL

 

AMRAP 10

1-2-3-4… POWER SNATCH

12 WALL BALL

 

 

SAMSTAG: 09:30- 10:30 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 10:30 – 12:30 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

IN TEAMS OF TWO

YOU GO, I GO

 

10 ROUNDS FOR TIME

25/20 CAL BIKE/ ROW

20 ALT. DB SNATCH (22,5 KG/ 15 KG)

10 DB BOX STEP UP

 

KW 14

 

MONTAG: 18:00 – 19:30 UHR:

20 MIN FULL BODY MOBILITY

DEADLIFT (3/4)

 

2 ROUNDS EMPTY BAR/ PVC 

5 ROMANIAN DEADLIFT

5 CONVENTIAL DEADLIFT

5 SUMO DEADLIFT

 

3 SUPERSETS

6 CONVENTIONAL DEADLIFT

10-12 FEET ELEVATED PRONATED BODY ROW 

 

2 SUPERSETS

12/12 MINIBAND KICK BACK

12 DB SHRUGS

 

2 SUPERSETS

10/10 BANDED CLAMSHELL

20-30 SEC HOLLOW ROCK

 

AMRAP 16

10 DUAL DB DEADLIFT

8 DUAL DB BOX STEP UP

10 TTB

8 DUAL DB THRUSTER

 

 

DIENSTAG: 19:00 – 20:00 UHR:

HYROX 

 

 

MITTWOCH: 18:30 – 19:30 UHR:

BACK SQUAT (3/4)

2 ROUNDS EMPTY BAR/ PVC 

5 FRONT SQUAT

5 BACK SQUAT

5 ZERCHER SQUAT

 

EVERY 2:30 X 4

4 BACK SQUAT

 

3 SETS

12/12 STANDING LEG CURL WITH MINIBAND

12-16 ALT. FRONT RACK DROP REVERSE LUNGE

 

2 ROUNDS FOR TIME:

400 M RUN

21 EMPTY BAR FRONT SQUAT

15 BURPEE BROAD JUMP

15 AMERIAN KB SWING

21 DU

2 MIN REST 

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SNATCH (3/4)

EMOM 8

3-5 SQUAT SNATCH

INCREASE WEIGHTS EVERY 2 MIN

 

EVERY 3 MIN X 4

3 – 5 OH SQUAT + 3 BTN PUSH PRESS

 

3 ROUNDS

12 DB UPRIGHT ROW

12 DB HAMMER CURL

 

18-12-6

POWER SNATCH

BURPEE BOX JUMP

CAL ROW

 

 

SAMSTAG: 09:30- 10:30 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 10:30 – 12:30 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

IN TEAMS OF TWO

YOU GO, I GO

 

AMRAP 35

4 DUAL DB SQUAT

3 DUAL DB BOX STEP OVER

2 DB THRUSTER

1 DB DEVIL PRESS

KW 13

MONTAG: 18:00 – 19:30 UHR:

 

20 MIN FULL BODY MOBILITY

 

DEADLIFT (2/4)

 

2 ROUNDS EMPTY BAR/ PVC 

5 ROMANIAN DEADLIFT

5 CONVENTIAL DEADLIFT

5 SUMO DEADLIFT

 

3 SUPERSETS

8 CONVENTIONAL DEADLIFT

10-12 FEET ELEVATED PRONATED BODY ROW 

 

2 SUPERSETS

8/8 SINGLE LEG BOX PISTOLS

6-8 CHIN UP

 

2 SUPERSETS

10 BEAR CRAWL SHOULDER TAP

8/8 STANDING HIP FLEXION WITH KB

 

3-9-15-21-15-9-3

DEADLIFT 

BOX JUMP (BOX STEP OVER)

 

 

DIENSTAG: 19:00 – 20:00 UHR:

HYROX 

 

 

MITTWOCH: 18:30 – 19:30 UHR:

BACK SQUAT (2/4)

2 ROUNDS EMPTY BAR/ PVC 

5 FRONT SQUAT

5 BACK SQUAT

5 ZERCHER SQUAT

 

EVERY 2:30 X 4

6 BACK SQUAT

 

3 SETS

12/12 STANDING LEG CURL WITH MINIBAND

12-16 ALT. FRONT RACK DROP REVERSE LUNGE

 

3 ROUNDS FOR TIME:

10/10 GOBLET TALL KNEELING TO STANDING

15 SEC REST

10 REVERSE BURPEE

15 SEC REST

10/10 GOBLET COSSSACK SQUAT 

15 SEC REST

15/12 CAL BIKE HARD

2 MIN REST 

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SNATCH (2/4)

EMOM 8

3-5 LOW HANG POWER SNATCH

INCREASE WEIGHTS EVERY 2 MIN

 

EVERY 3 MIN X 4

5 BEHIND THE NECK SNATCH GRIP STRICT PRESS + 3 BTN PUSH PRESS

 

3 ROUNDS

10 PLATE FRONT RAISE 

15 BANDED PULL APART

 

EMOM 12

1: 40 SEC ROW

2: 10-12 HANG POWER SNATCH

3: 8-10 SUMO DEADLIFT HIGH PULL

 

 

SAMSTAG: 09:30- 10:30 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 10:30 – 12:30 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

IN TEAMS OF TWO

 

20 ROUNDS

YOU GO, I GO

 

3 WALL WALKS

6 SINGLE ARM DEVIL PRESS

9 CAL SKI/ 12 CAL ROW

 

KW 12

MONTAG: 18:00 – 19:30 UHR:

20 MIN FULL BODY MOBILITY

DEADLIFT (1/4)

 

2 ROUNDS EMPTY BAR/ PVC 

5 ROMANIAN DEADLIFT

5 CONVENTIAL DEADLIFT

5 SUMO DEADLIFT

 

3 SUPERSETS

10 CONVENTIONAL DEADLIFT

30 SEC PRONATED BODY ROW HOLD

 

2 SUPERSETS

12-15 SEATED PLATE CALF RAISE

6-8 CHIN UP

 

2 SUPERSETS

10 HOLLOW ROCK

8/8 BANDED PULL PLANK

 

AMRAP 15

60 DU

30 WALL BALL

15 DEADLIFT

 

 

DIENSTAG: 19:00 – 20:00 UHR:

HYROX 

 

 

MITTWOCH: 18:30 – 19:30 UHR:

BACK SQUAT (1/4)

 

2 ROUNDS EMPTY BAR/ PVC 

5 FRONT SQUAT

5 BACK SQUAT

5 ZERCHER SQUAT

 

EVERY 2:30 X 4

8 BACK SQUAT

 

3 SETS

8-10 PARTNER NORDIC HAMSTRING CURL

12-16 ALT. BARBELL FRONT RACK REVERSE LUNGE

 

3 ROUNDS FOR TIME:

15 CAL BIKE

12 DUAL KB OVERHEAD WALKING LUNGE

12 DUAL KB FRONT RACK SQUAT

8 BURPEE OVER KB

90 SEC REST

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SNATCH (1/4)

 

EMOM 8

3-5 HANG POWER SNATCH

INCREASE WEIGHTS EVERY 2 MIN

 

EVERY 3 MIN X 4

4 BEHIND THE NECK SNATCH GRIP STRICT PRESS + 2 BTN PUSH PRESS

 

3 ROUNDS

8 PLATE AROUND THE WORLD

20-30 SEC HANDSTAND HOLD

 

3 ROUNDS

21/18 CAL ROW

12 ALT  DB SNATCH

40 M DUAL DB OVERHEAD CARRY

12 ALT. DB BOX STEP OVER

 

 

SAMSTAG: 09:30- 10:30 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 10:30 – 12:30 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

25.3

FOR TIME

5 WALL WALK

50 CAL ROW

5 WALL WALK

25 DEADLIFT

5 WALL WALK

25 CLEANS

5 WALL WALK

25 SNATCHES

5 WALL WALK

50 CAL ROW

 

KW 10

 

MONTAG: 18:00 – 19:30 UHR:

20 MIN FULL BODY MOBILITY

 

2 ROUNDS EMPTY BAR/ PVC 

5 STRICT PRESS

5 PUSH PRESS

5 PUSH JERK

 

3 SUPERSETS

6 SEATED STRICT PRESS 

8/8 SINGLE LEG ROMANIAN DEADLIFT + ROW

 

3  SUPERSETS

8-10 DAED STOP BENCH PRESS

10 DB LATERAL RAISE

 

EMOM 15

1: 4 DEADLIFT + 4 PUSH PRESS + 4 BOX JUMP

2: MAX CAL ROW/ SKI

3: –

 

 

DIENSTAG: 19:00 – 20:00 UHR:

HYROX 

 

 

MITTWOCH: 18:30 – 19:30 UHR:

 

2 ROUNDS EMPTY BAR/ PVC 

5 DEADLIFT

5 HANG CLEAN

5 FRONT SQUAT

 

3 SUPERSETS

6 FRANKENSTEIN SQUAT

14 ALT COSSACK SQUAT

 

EVERY 3 MIN X 4

2 DEADLIFT + 1  POWER CLEAN + 1 HANG POWER CLEAN + 2 FRONT SQUAT

 

3 SETS

10 DEFICIT DEADLIFT

12 ALT DB HAMSTRING WALK

 

5 ROUNDS FOR TIME

12 DUAL DB DEADLIFT

9 DUAL DB HANG CLEAN

6 DUAL DB SHOULDER TO OH 

RX: 2X22,5 / 2X15 KG

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

EMOM 15

1 SNATCH + 1 OH

INCREASE LOAD EVERY 5 MIN

 

EVERY 3 MIN X 4

8 FRONT SQUAT

 

3 ROUNDS

6 BOX OH SQUAT

6 SNATCH PULL

 

2- 3 ROUNDS FOR TIME

50 ALT. LUNGES

40 SIT UP

30 RUSSIAN KB SWING

20 JUMPING AIR SQUAT

10 BURPEE

 

 

SAMSTAG: 09:30- 10:30 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 10:30 – 12:30 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

25.2 

21 PULL UP

42 DU

21 THRUSTER (WEIGHT 1)

18 CHEST TO BAR PULL UP

36 DU

18 THRUSTER (WEIGHT 2)

15 BMU

30 DU

15 THRUSTER (WEIGHT 3)