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

 

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

 

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

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

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

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

 

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

 

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

 

KW 45

 

MONTAG: 18:00 – 19:30 UHR:

20 MIN FULL BODY MOBILITY

 

3 SETS (12 MIN)

2 PUSH JERK + 1 SPLIT JERK

 

EVERY 2:30 MIN X4

14-12-10-8 ALT. DB GUTE BRIDGE BENCH PRESS

 

3 SETS

8 LU RAISE

6-8 PUSH UP

2 WALL WALK

 

AMRAP 12

2 WALL WALK

4 POWER CLEAN

6 PUSH PRESS

160 M RUN

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

3 ROUNDS

90 SEC CARDIO

8 DB JEFFERSON CURL

12-20 BANDED FACE PULL

 

EVERY 90 SEC X 5

8 PENDLAY ROW

 

3 SETS

5-8 CHIN UP

30 SEC REST

12-15 DB INCLINE BENCH PULL OVER

 

EVERY 2 MIN X 3

8 DUAL DB THRUSTER

8 BURPEES

5-8 CAL ROW

 

3 MIN REST

 

EVERY 2 MIN X3

6 ALT. DB SINGLE ARM DEVIL PRESS

6 BURPEE OVER DB

5-8 CAL ROW

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

5 MIN BARBELL WARM UP

 

EMOM 10

EVEN: 2 SNATCH PULL + 1 SQUAT SNATCH

ODD: 20-30 DU

 

3 SETS

5 FRONT SQUAT TEMPO: 41X1

DIRECTLY IN 

5 TUCK JUMP

 

3 SETS

4 STRICT PRESS

6 PUSH PRESS

4-6 HSPU

 

AMRAP 10

15 DUAL KB SWING 

12 DUAL KB FRONT RACK WALKING LUNGE

10 DUAL KB PUSH PRESS

12 CAL ROW

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

4 ROUNDS FOR TIME

IN TEAMS OF 2

30 BOX JUMP

30 TTB

30 DUAL DB SHOULDER TO OVERHEAD

30 DUAL DB DEADLIFT

30 BURPEE

30 CAL ROW

KW 44

MONTAG: 18:00 – 19:30 UHR:

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

3 ROUNDS

12 CAL BIKE

3 DUAL KB SUMO DEADLIFT HIGH PULL

4 DUAL RUSSIAN KB SWING

5 DUAL KB CLEAN

 

EMOM 6

3-5 CHIN UP

 

3 SETS

10-12 DB CHAINSAW ROW 

8-10 BARBELL REVERSE CURL

 

EVERY 90 SEC X 3

3-5 KIPPING PULL UP

10-15 SEC SPRINT BIKE

 

2 MIN REST

 

EVERY 90 SEC X 3

4-8 TTB

10-15 SEC SPRINT ROWER

 

 

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 OH SQUAT + 1 SQUAT SNATCH

ODD: 5 BOX JUMP OVER

 

EVERY 2:30 X 4

5 FRONT SQUAT TEMPO: 31X1

 

3 ROUNDS

8 SEATED ARNOLD PRESS

30 SEC REST

12 INCLINE DUAL DB BENCH PRESS

 

FOR TIME (TC- 15 MIN)

16-14-12-10-8

ALT. KB PUSH PRESS

GOBLET SQUAT

10 CAL BIKE AFTER EACH ROUND

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

30 ROUNDS FOR TIME

IN TEAMS OF 2

3 BAR FACING BURPEE

3 POWER CLEAN

3 FRONT SQUAT

3 PUSH JERK

3 BAR FACING BURPEE

EVERY 5 MIN 160 M PARTNER RUM