KW 41

MONTAG: 18:00 – 19:30 UHR:

 

20 MIN FULL BODY MOBILITY

 

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

3 MIN REST

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: TTB

5 MIN SHOULDER MOBILITY

 

3 ROUNDS

10 ALT. HANGING KNEE RAISE

5 KIP SWING (SAUBER UND KONTROLLIERT)

MAX SEC TUCK HANG

 

EVERY 2 MIN X 4

6 SINGLE LEG TTB OR SINGLE LEG TOE TO RING

 

EVERY 2 MIN X 5

3 – 6 KIPPING HANDSTAND PUSH UP (NEGATIVE ODER PIKE PUSH UP)

 

2 ROUNDS

12 BANDED PULL APART

10/10 DB EXTERNAL ROTATION ON KNEE

 

AMRAP 16

10 TTB

20 ALT. DB CLEAN AND JERK

30 ABMAT SIT UP

20 ALT. DB SNATCH

10 ALT. DEVIL PRESS

 

 

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

 

3 ROUNDS

500 M ROW

12 POWER CLEAN

50 DU

 

 

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

200 SKI/ 200 CAL ROW

PARTNER 1 WORKS ON CALS

PARTNER 2 COMPLETES:

8 HANG POWER CLEAN

8 BURPEE OVER THE BAR

8 TTB

 

KW 40

 

MMONTAG: 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 

8 ALT. BARBELL OVERHEAD REVERSE LUNGE

 

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: TTB

5 MIN SHOULDER MOBILITY

 

3 ROUNDS

10 LEG LOWERS

5 KIP SWING (SAUBER UND KONTROLLIERT)

MAX SEC TUCK HANG

 

EVERY 2 MIN X 4

4 SINGLE LEG TTB OR SINGLE LEG TOE TO RING

 

EVERY 2 MIN X 5

3 – 6 KIPPING HANDSTAND PUSH UP (NEGATIVE ODER PIKE PUSH UP)

 

2 ROUNDS

12 HOLLOW BANDED PULL OVER

12 DUAL KB ROW

 

AMRAP 20

MAX DISTANCE BIKE / ROW

EVERY 2 MIN:

3 BURPEE

4 PUSH UP

5 AIR SQUAT

 

 

DONNERSTAG- FEIERTAG!

10-11 UHR GCG SPECIAL

11-12 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 39

 

MONTAG: 18:00 – 19:30 UHR:

20 MIN FULL BODY MOBILITY

 

SKILL: OH SQUAT

5 MIN SKILL

 

3 ROUNDS

10 BEHIND THE NECK STRICT PRESS

10 BACK SQUAT

10 PVC PASS THROUGH

 

EVERY 2 MIN X 5

5 BEHIND THE NECK PUSH 5 SEC HOLD ON TOP (CLIMBING WEIGHT)

 

EVERY 2 MIN X 5

5  OH SQUAT (CLIMBING WEIGHTS)

 

EMOM 8

ODD: DUAL KB OVERHEAD CARRY

EVEN: REST

 

EVERY 3 MIN X 3

10 DB PULL OVER (HEAVY)

12 ALT. DB PLANK TOE TOUCH

 

6 ROUNDS FOR TIME

8 SNATCH GRIP DEADLIFT

8 HANG SNATCH

8 OH SQUAT

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

EMOM9

1: 6 LEFT LEG GOBLET COSSACK SQUAT

2: 6 RIGHT LEG GOBLET COSSACK SQUAT

3: 6 BARBELL GOOD MORNING

 

6 ROUNDS

1 SNATCH LIFT OFF

1 PAUSED SNATCH (2 SEC REST BELOW THE KNEE)

1 HANG POWER SNATCH

60 SEC REST

 

2 SETS

8 X 1 1/4 FRONT SQUAT

 

4 ROUNDS

4 POWER SNATCH

4 BAR FACING BURPEE

24 DU

60 SEC REST

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

3 SETS

4 – 6 DEFICIT PIKE PUSH UP/ DEFICIT STRICT HSPU

8-10 INCLINE BENCH DB TRAP 3 RAISE

 

EVERY 2 MIN 4

2 STRICT PRESS

3 PUSH PRESS

4 PUSH JERK

 

5,5,5 PUSH JERK (SAME WEIGHT)

 

 

15,12,10 INCLINE DB BENCH PRESS, TEMPO 20X1

AMRAP DEFICIT PUSH UP

 

8-7-6-5

STRICT (RING) DIP

7 CAL BIKE

DIRECTLY INTO

10-9-8-7

DUAL KB PUSH PRESS

30 DU

 

 

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

YOU GO I GO

 

20 ROUNDS

10 WALL BALL

5 PULL UP

 

DIRECTLY INTO

 

16 ROUNDS

10 DEVIL PRESS 

5 BURPEE

 

DIRECTLY INTO

 

12 ROUNDS

10 BARBELL CLEAN AND JERK

100 M ROW

 

KW 38

 

MONTAG: 18:00 – 19:30 UHR:

20 MIN FULL BODY MOBILITY

 

SKILL: OH SQUAT

5 MIN SKILL

 

3 ROUNDS

10 BEHIND THE NECK STRICT PRESS

10 BACK SQUAT

10 SOTS PRESS

 

EVERY 2 MIN X 5

5 BEHIND THE NECK PUSH 5 SEC HOLD ON TOP (CLIMBING WEIGHT)

 

EVERY 2 MIN X 5

5  OH SQUAT (CLIMBING WEIGHTS)

 

EMOM 8

ODD: DUAL KB OVERHEAD CARRY

EVEN: REST

 

EVERY 3 MIN X 3

10 DB PULL OVER (HEAVY)

12 ALT. DB PLANK TOE TOUCH

 

21-15-9

OH SQUAT

BURPEE

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: SNATCH

 

2 SETS BARBELL WARM UP

10 SNATCH GRIP DEADLIFT

10 BTN SNATCH PRESS

10 OH SQUAT

10 SEC SNATCH GRIP OVERHEAD GRIP HOLD

10 SEC OVERHEAD SQUAT HOLD

10  MIN SNATCH

 

EMOM 6

3-5  HANG SNATCH (CLIMBING WEIGHTS)

 

15 MIN FOR LOAD

1 POWER SNATCH + 1 HANG HIGH PULL + 1 SQUAT SNATCH

 

5 ROUNDS FOR TIME

9-6-3

DEADLIFT

HANG POWER SNATCH

OH SQUAT

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

FREITAG: 17:30 – 18:30 UHR

3 ROUNDS

12/10 CAL ROW

20-30 SEC SIDE PLANK WITH DB

20-30 SEC SIDE PLANK WITH DB

20 SEC HOLLOW HOLD

 

EVERY 3 MIN X 3

5 PUSH PRESS + 3 PUSH JERK

 

3 SETS

6-8 BARBELL BENCH PRESS

15 SEC REST

12-15 LEAN AWAY DB LATERAL RAISE (EACH ARM)

 

 

16-12-8

CAL ROW

12-10-8

DUAL DB PUSH PRESS

 

2 MIN REST

 

16-12-8

CAL BIKE

16-12-8

ALT. DB POWER SNATCH

 

 

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

YOU GO I GO

 

AMRAP 12

160 M ROW

10 POWER CLEAN

20 RUSSIAN KB SWING

30 DU

 

2 MIN REST

 

AMRAP 12

200 M ROW

10 PUSH PRESS

20 PUSH UP

30 SIT UP

 

2 MIN REST

 

AMRAP 12

700 M BIKE

10 FRONT SQUAT

 

KW 37

 

MONTAG: 18:00 – 19:30 UHR:

20 MIN FULL BODY MOBILITY

 

SKILL: OH SQUAT

5 MIN SKILL

 

3 ROUNDS

10 BEHIND THE NECK STRICT PRESS

10 BACK SQUAT

10 SOTS PRESS

 

EVERY 2 MIN X 5

5 OH SQUAT (LIGHT WEIGHT)

 

EVERY 2 MIN X 5

5  OH SQUAT (CLIMBING WEIGHTS)

 

EVERY 3 MIN X 3

6/6 REVERSE LUNGE

10/10 BANDED KICK BACK

12 SKATER JUMP

 

AMRAP 14

8 BURPEE OVER DB

8 ALT. DB CLEAN AND JERK

8 SINLE ARM DB THRUSTER

8 CAL ROW

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: SNATCH

 

2 SETS BARBELL WARM UP

10 SNATCH GRIP DEADLIFT

10 BTN SNATCH PRESS

10 OH SQUAT

10 SEC SNATCH GRIP OVERHEAD GRIP HOLD

10 SEC OVERHEAD SQUAT HOLD

 

10  MIN SNATCH

 

EMOM 6

3-5  SNATCH (CLIMBING WEIGHTS)

 

15 MIN FOR LOAD

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

 

10-9-8-7-6-5-4-3-2-1

SNATCH

RENEGADE ROW

160 M RUN AFTER EACH ROUND

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

3 ROUNDS

12/10 CAL ROW

20-30 SEC SIDE PLANK WITH DB

20-30 SEC SIDE PLANK WITH DB

20 SEC HOLLOW HOLD

 

3 SUPERSETS

8-10 BARBELL BENT OVER ROW

12-15 DUAL DB BENCH PRESS

3-5 STRICT HANDSTAND PUSH UP

 

3 SETS

8/8 HALF KNEELING ARNOLD PRESS (2 SEC NEGATIVE)

12 SLAM BALL

12 HR PUSH UP

 

AMRAP 12

2,4,6,8… 

PULL UP

10,20,30…

DU

 

 

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

AMRAP 30

400 M RUN TOGEHTER

ONE PERSON CARRYING A MEDBALL 9/6 KG

30 WALL BALL

20 POWER SNATCH

10 CHEST TO BAR PULL UP

 

KW 36

MONTAG: 18:00 – 19:30 UHR:

 

20 MIN FULL BODY MOBILITY

SKILL: TTB

 

5 MIN SKILL

 

3 ROUNDS

10 LYING TTB

10-12 SEATED L SIT LEG RAISE

8 HANGING KNEE RAISE

 

EVERY 2 MIN X 5

8 TTB OR  TOE TO RING

 

EVERY 2 MIN X 5

5  KIPPING PULL UP/ CHEST TO BAR PULL UP

 

EVERY 3 MIN X 3

12. ALT GORILLA ROW

6-8 RING DIP

45-60 SEC REVERSE PLANK HOLD

 

AMRAP 14

15/12 CAL ROW

8 ALT. DB SNATCH

6 TTB

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: CLEAN AND JERK

2 SETS BARBELL WARM UP

10 ROMANIAN DEADLIFT

10 STRICT PRESS

10 FRONT SQUAT

10 SEC FRONT RACK HOLD

10 SEC FRONT SQUAT HOLD

10  MIN SKILL CLEAN AND JERK

 

EMOM 6

3-5  SPLIT JERK (CLIMBING WEIGHTS)

 

15 MIN FOR LOAD

3 POWER CLEAN + 2 PUSH PRESS + 1 SPLIT JERK

 

7 ROUNDS FOR TIME

4 DEADLIFT

3 POWER CLEAN

2 SQUAT CLEAN

1 CLEAN AND JERK

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

3 ROUNDS

12/10 CAL ROW

20-30 SEC SINGLE ARM PLANK HOLD

20-30 SEC SINGLE ARM PLANK HOLD

20 SEC BENT HOLLOW HOLD

 

3 SUPERSETS

6-8 CHIN UP

12-15 DUAL DB BICEP CURL

5—7 NEGATIVE HANDSTAND PUSH UP

 

3 SETS

8/8 ALT. DB BENCH PRESS (2 SEC NEGATIVE)

12-15 DB UPRIGHT ROW

 

FOR TIME

5 WALL WALK

10 BURPEE

15 TTB

20 M REVERSE BEAR CRAWL

15 TTB

10 BURPEE

5 WALL WALK

 

 

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

10 ROUNDS FOR TIME

YOU GO I GO

300 M ROW

5 DEADLIFT (HEAVY)

50 DU

5 BURPEE BOX JUMP OVER

 

KW 35

MONTAG: 18:00 – 19:30 UHR:

20 MIN FULL BODY MOBILITY

 

SKILL: TTB

5 MIN SKILL

 

3 ROUNDS

10 LEG LOWERS

5 KIP SWING (SAUBER UND KONTROLLIERT)

MAX SEC TUCK HANG

 

EVERY 2 MIN X 4

6 TTB OR  TOE TO RING

 

EVERY 2 MIN X 5

3-5 KIPPING PULL UP

 

2 ROUNDS

12 HOLLOW BANDED PULL OVER

12 DUAL KB ROW

 

AMRAP 20

MAX DISTANCE BIKE / ROW

EVERY 2 MIN:

3 BURPEE

4 AMERICAN KB SWING

5 GOBLET SQUAT 

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: SPLIT JERK

2 SETS BARBELL WARM UP

10 ROMANIAN DEADLIFT

10 STRICT PRESS

10 FRONT SQUAT

10 SEC FRONT RACK HOLD

10 SEC FRONT SQUAT HOLD

10  MIN SKILL

 

EMOM 6

3-5  SPLIT JERK (CLIMBING WEIGHTS)

 

EVERY 2 MIN X 5

3 PUSH PRESS + 2 SPLIT JERK

 

5 ROUNDS (15 MIN)
2MIN ON/1MIN OFF
6 POWER CLEAN 

5 FRONT SQUAT  50/35

4 THRUSTER

3 PUSH JERK
MAX CAL ROW

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

FREITAG: 17:30 – 18:30 UHR

3 ROUNDS

6/6 GOBLET CURTSY SQUAT

10 KB TATERS

12 KB SUMO DEADLIFT HIGH PULL

 

EVERY 2 MIN X 5

4-6 BANDED FRONT SQUAT

 

2 SUPERSETS

6/6 REVERSE LUNGE

10 HOLLOW ROCK

 

EVERY 4 MIN X 5

A: 10 POWER CLEAN

B: 8-10 SIT UP

C: 8-10 BURPEE OVER THE BAR

D: 160 M RUN

ABCD

DCBA

CDAB

BCDA

YOUR CHOICE

 

 

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 BALLS

29 OVERHEAD SQUAT

29 HANG SQUAT CLEAN AND JERK

29 CAL SKI

29 HANG POWER SNATCH

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

KW 34

MONTAG: 18:00 – 19:30 UHR:

20 MIN FULL BODY MOBILITY

 

3 SETS

1 MIN PLANK HOLD

8 BURPEE

30 SEC BARBELL OVERHEAD PRESS HOLD

1 MIN SKI

10 SUPERMAN

 

STRENGTH/GYMNASTIC (12 MIN)

SKILL: OVERHEAD STRENGHT

3 WALL WALK

10/10 HALF KNEELING KB BOTTOM UP PRESS

10 DB PULL OVER

10 DUAL DB FRONT RAISE

 

EVERY 2 MIN X 6

6 BENCH PRESS 

 

AMRAP 12

8 BOX JUMP OVER

8 SHOULDER TO OVERHEAD

16 SIT UP

16 CAL ROW

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: HANG POWER CLEAN

 

2 SETS BARBELL WARM UP

10 ROMANIAN DEADLIFT

10 STRICT PRESS

10 FRONT SQUAT

10 SEC FRONT RACK HOLD

10 SEC FRONT SQUAT HOLD

 

10  MIN SKILL

EMOM 6

3-5  HANG CLEAN (CLIMBING WEIGHTS)

 

EVERY 2 MIN X 5

3 HANG POWER CLEAN + 2 FRONT SQUAT + 1 JERK

5 ROUNDS (15 MIN)
2MIN ON/1MIN OFF
6 DEADLIFTS 50/35
5 HANG POWER CLEAN 50/35
4 FRONT SQUATS
3 SHOULDER TO OVERHEAD 50/35
MAX WALL WALKS

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

FREITAG: 17:30 – 18:30 UHR

EVERY 2:30MIN X 6
12 ALT. BACKRACK REVERSE LUNGE

5 SETS
5 DEADLIFTS @78%
10 KB GLUTE BRIDGE @32/24

10 ROUNDS
FOR TIME
24 DOUBLE UNDERS
8 DOUBLE DB BURPEE BOX STEP OVERS 22,5/15

 

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

 

MONTAG: 18:00 – 19:30 UHR:

 

20 MIN FULL BODY MOBILITY

 

3 SETS

30SEC ON/10SEC OFF

PLATE HOLLOW HOLD

PLATE PASS THROUGH

PLATE HALO

 

STRENGTH/GYMNASTIC (10 MIN)

SKILL: HANDSTAND PUSH UPS

 

4 SEATED SHOULDER PRESS

3 PUSH UP / PIKE PUSH UP /NEG HANDSTAND PUSH UPS

8 PLATE TURKISH SIT UPS (HARD)

10 LU RAISES

 

AMRAP 6

9/7CAL BIKE

6 ALT DOUBLE DB SUITECASE LUNGES 22,5/15

 

2 MIN REST

 

AMRAP 6MIN

9/7CAL SKI

6 DOUBLE DB DEVILS PRESS 22,5/15

SCALE 15/10

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: HANG POWER CLEAN

 

2 SETS BARBELL WARM UP

10 ROMANIAN DEADLIFT

10 STRICT PRESS

10 FRONT SQUAT

10 SEC FRONT RACK HOLD

10 SEC FRONT SQUAT HOLD

 

10  MIN SKILL

EVERY 90 SEC X 6

3-5  HANG CLEAN (CLIMBING WEIGHTS)

 

3 SETS

HEAVY FRONT RACK HOLD (10-20 SEC)

8 CLEAN HIGH PULL

6 FRONT SQUAT

 

FOR LOAD IN 15 MIN

3 POWER CLEAN + 2 FRONT SQUAT + 1 JERK

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

EVERY 2:30MIN X 6
5 BACK SQUAT
12-15 FLAT BENCH REVERSE HYPEREXTENSION
3 SETS (AS HARD AS POSSIBLE)

20M FILLY CARRY RIGHT SIDE

20M FILLY CARRY LEFT SIDE

10 BENT OVER ROW RIGHT SIDE

10 BENT OVER ROW LEFT SIDE

10 STRICT HANDSTAND PUSH UPS

30SEC L-SIT HANG

 

 

6 ROUNDS

FOR TIME

10 DOUBLE DB SWINGS 22,5 / 15

10 DOUBLE DB SHOULDER TO OVERHEAD

10 BURPEE BOX JUMP OVERS

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

AMRAP 40

IN TEAMS OF TWO

30 PUSH PRESS

30 AMERICAN KB SWING

30 CAL ROW

30 POWER SNATCH

30 KB LUNGE

30 CAL ROW

RX: 60/40 KG // 24/ 16 KG

KW 32

MONTAG: 18:00 – 19:30 UHR:

 

20 MIN FULL BODY MOBILITY

 

WARM UP (6MIN)

3 SETS

45SEC ON/15SEC OFF

SKI

DOWN DOG & SEAL

HOLLOW HOLD

TALL PLANK  HOLD

 

STRENGTH/GYMNASTIC (16 MIN)

SKILL: HANDSTAND PUSH UPS

 

80 M KB OVERHEAD CARRY

3 PUSH UP / PIKE PUSH UP /NEG HANDSTAND PUSH UPS

10 ALT DB PRESS

 

EMOM X 8

1. 5-10 HSPU

2. 10 KB  PASS THROUGH

 

METCON (16MIN)

FOR TOTAL REPS

4 ROUNDS

2MIN ON/2MIN OFF

10 SHOULDER TO OVERHEAD 60/45

MAX CAL SKI IN REMAINING TIME

SCALE 40/30

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: POWER CLEAN

 

2 SETS BARBELL WARM UP

10 ROMANIAN DEADLIFT

10 STRICT PRESS

10 FRONT SQUAT

10 SEC FRONT RACK HOLD

10 SEC FRONT SQUAT HOLD

 

10  MIN SKILL

EVERY 90 SEC X 6

3-5  POWER CLEAN (CLIMBING WEIGHTS)

 

3 SETS

30SEC ON/10SEC OFF

TOP OF RING SUPPORT HOLD

BARBELL TURKISH SIT UPS

 

METCON (12MIN)

FOR TIME

21-15-9 REPS

CLEANS 60/43

RING DIPS/ SCALE BOX SUPPORTED DIPS

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

3 SETS
30 SEC ON/10 SEC OFF
MEDBALL HOLLOW HOLD
MEDBALL TWIST

MEDBALL PLANK HOLD
EVERY 2:30MIN X 6
5 FRONT SQUATS
10 DOUBLE DB STEP UPS 22,5/15

50 BANDED PASS THROUGH (1 SEC HOLD)
4 ROUNDS (15 MIN)
FOR TIME
20 WALL BALLS 9/6
20 BOX JUMPS 60/50
20 SWINGS 24/16
20 SIT UPS

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

20 ROUNDS FOR TIME

YOU GO- I GO

3 WALL WALKS

6 ALT DEVIL PRESS (22,5/ 15 KG)

9 GOBLET SQUAT

12 CAL ROW/ SKI