-MONTAG-

18:00-19:00 

15min. EMOM:

3 Power Cleans

3 Front Squats

3 Push Jerks

—> Same weight, ca. 60-70% 

Optional: 50 TTB for Time, every break 10 Push-Ups

19:00-20:00
Siehe oben.

-DIENSTAG-

17:30-18:30

5 Rounds:

1min. of max rep bench press (60/35)

immediately into;

1min. of max cal on the rower

2min. Rest

2 Rounds For Time:

50 Russian KB Swings 24/16kg

50 Sit-Ups (Feet anchored on KB)

100 Double unders

Cap: 12

18:30-19:30 

Siehe oben.

-MITTWOCH-

18:30-19:30 

30min. Running Clock…

400m Run

10 Deadlifts (heavy, but unbroken)

*Pull of choice (pick 1 below)

** Rest 1min. After Each Round

Pull Options:

1.) 10 Strict Pull-Ups

2.) 5 Muscle Ups

3.) 15 Kipping Pull-Ups

4.) 2 Rope Climbs

19:30-20:30

Siehe oben!

-DONNERSTAG- FEIERTAG – entfällt! Empfehlung des Hauses:

10:00-11:00 

Power Snatch:

3 reps EMOM x 10min.

AMRAP12:

15 Wall-Balls 9/6kg

12 Push-Ups

9 American Swings (heavy!)

20:00-21:00 Weightlifting

-FREITAG- 

18:30-19:30 

20min. Superset section:

10 Reps out of the rack (L+R=2)

immediately into;

10 Hip Thrusts

Rest 90sec. After Each Set

15min AMRAP:

50 Cal Assault Bike

40 Front Squats 20/15kg

30 Front Squats 40/30kg

Then, max rounds in remaining time…

12 Alt. DB Snatches 22,5/15kg

8 Toes-To-Bar

-SAMSTAG-

11:00-12:30 

12min. to get as far as possible…

400m run (80m Intervals)

20 Hang Power Cleans  50/35kg

400m run 

20 Hang Power Cleans 70/50kg

400m run 

20 Hang Power Cleans 80/60kg

400m run

20 Hang Power Cleans 90/70kg

Rest 5 Min

20min. to get as far as possible… 

Row 4000m (250 or 500m intervals)

*Every 2min. complete 10 Deadlifts at 100/70kg

*Start with Deadlifts

-SONNTAG-

11:00-12:00

1 180m Run

2 Wall Walks

3 DB Lunges (ea. leg)

4 DB Thrusters 22,5/15kg

5 Burpees

6 Pull-Ups

7 DB Power Cleans

8 DB Alt Snatch

9 TTB

10 Wall Balls 9/6kg

11 Cal Assault Bike

12 Cal Ski Erg

Cap: 35 Mins

 

-MONTAG-

18:00-19:00

 

28min. EMOM:

Min. 1) 5 Push Press (climbing)

Min. 2) 12 Toes-To-Bar

Min. 3) 12/9 Cal Assault Bike

Min. 4) Rest

Optional Extra Credit:

100 DB Russian Twist 22,5/15kg —> Tabata Style til you are done

19:00-20:00
Siehe oben.

-DIENSTAG-

17:30-18:30

Rear Foot Elevated Back Squat (8 reps per leg)

into:

Rear Foot Elevated Single Leg Deadlift (8 reps per leg)

Rest 90s

x4-5 (Cap 20)

AMRAP12

8 Wall Balls (8/6kg)

8 American Swings 32/24kg

30 Double Unders

—> Add 2 reps on WBs and KBs each round

—> 10, 10, 30 – 12, 12, 30, etc.

18:30-19:30 

Siehe oben.

-MITTWOCH-

18:30-19:30 

EMOM x 16min.

Odd: 5 Hang Power Snatch (Climbing)

Even: 15/12 Cal Row (Every other round do 12 Pull-Ups)

EMOM x 16min.

Odd: 5 Hang Power Cleans (Climbing)

Even: 14/10 Cal Bike (Every other round do 12 Pull-Ups)

Rx+: 10-12 C2B Pull-Ups or 3-5 Ring MU

19:30-20:30

Siehe oben!

-DONNERSTAG-

10:00-11:00 

30min. Running Clock…

10 Close Grip Bench Press 60/35kg —> oder mehr!

20 Wall Balls 9/6kg

400m Run

*Rest 1min. After Each Round

Optional: 

3 Rounds:

1min. of DB Hammer Curls

1min. of DB Skull Crushers

1min. REST

20:00-21:00 Weightlifting

-FREITAG- 

18:30-19:30 

4min. AMRAP:

8 Push Press 42,5/30kg

8 SDHPs

4min. AMRAP:

Max Cals on the Assault Bike

4min. AMRAP:

American KB Swings 32/24kg

4min. AMRAP:

Max Cals on the Rower

4min. AMRAP:

8 Push Press

8 SDHPs

4min. AMRAP:

Max Double Unders

**2min. Rest After Each Section **

Optional:

Optional Extra Credit:

3-4 Sets:

10-15 Lateral DB Raises

immediately into;

10-15 Front DB Raises

immediately into;

10-15 Bent Over DB Raises

Rest 1min.

-SAMSTAG-

11:00-12:30 

10min. AMRAP

5 Rounds:

10 Snatches 50/35kg

30 Toes-To-Bar

10min. AMRAP

5 Rounds:

10 Power Cleans 60/42,5kg

30 Pull-Ups

10min. AMRAP

5 Rounds:

10 Deadlifts 100/70kg

30 HSPUs

—> 3 Min Rest between Workouts!

—> One person works at a time

-SONNTAG-

11:00-12:00

“Sexy” 

16min. EMOM: “Arms”

Min. 1) 12/9 Cal Ski

Min. 2) Max DB Skull Crushers

Min. 3) 12/9 Cal Row

Min. 4) Max Ring Rows

Rest 3min.

16min. EMOM: “Legs”

Min. 5) 12/9 Cal Assault Bike

Min. 6) Max Close Stance KB Front Squats 32/24kg

Min. 7) 12/9 Cal Assault Bike

Min. 8) Max DB Deadlifts 22,5/15kg/Hand

KW20

-MONTAG-

18:00-19:00 

Skill: Clean and Jerk

15min. AMRAP:

7 Cal Assault Bike

3 Power Cleans 60/40kg

7 Wall Balls 9/6kg

3 Jerks 

19:00-20:00
Siehe oben.

-DIENSTAG-

17:30-18:30

Every 2min. x 10 Rounds:

10 Pull-Ups

Max Hang Power Snatch

Round 1 and 2: 50% effort (4-5 reps)

Round 3 and 4: 60% effort (3-4 reps)

Round 5 and 6: 70% effort (2-3 reps)

Round 7 and 8: 80% effort (1-2 reps)

Round 9 and 10: 90% effort (1-2 reps)

4 Rounds:

Min. 1) Max American KB Swings 24/16kg

Min. 2) Max Burpee Box Jumps 60/40kg

Min. 3) Rest

18:30-19:30 

Siehe oben.

-MITTWOCH-

18:30-19:30 

EMOM x 4min.

12/9 Cal Row

EMOM x 4min.

8 Deadlifts 100/70kg

EMOM x 4min.

12/9 Cal Row

EMOM x 4min.

10 Push-Ups

Rest 4min.

EMOM x 4min.

60 Double Unders

EMOM x 4min.

5 Deadlifts (125/90kg)

EMOM x 4min.

60 Double Unders

EMOM x 4min.

5 Bench Press 80/40kg

19:30-20:30

Siehe oben!

-DONNERSTAG-

10:00-11:00 

For Time: (Time CAP: 35min.)

5 Rounds:

10 Push Press 60/40kg

10 Toes-To-Bar

immediately into;

Run 1 Mile

5 Rounds:

10 Push Press 

10 Toes-To-Bar

immediately into;

Row 2k

20:00-21:00 Weightlifting

-FREITAG- 

18:30-19:30 

Back Rack Lunge:

10 Mins of Movement (10 Reps, alternating, steigendes Gewicht nach 10 erfolgreichen Wdh.)

15min. AMRAP:

10 Cal Assault Bike

10 Medball Cleans 9/6kg

2 Squat Cleans at 50% of 1RM

—> + 5% every Round

—> ODER: 5 Reps mit festem Gewicht, z.B. 60/40kg

-SAMSTAG-

11:00-12:30 

Partners of 2 (only 1 works at a time)

5 Rounds: (0-10min.)

20 Alt. DB Snatches 22,5/15kg

30 Pull-Ups

10-18min. 

Pick 1:

1 mile run (in 160m intervals)

2000m Row (in 200m intervals)

20-30min. (10min. AMRAP)

Alternating each round:

10 Deadlifts 100/70kg

10 Lateral Burpees

—> Sprint!

-SONNTAG-

11:00-12:00

Every 7min. x 5 Rounds:

500m Row

60 Double Unders

30 Overhead Squats 20/15kg

20 Pull-Ups OR TTB——##