In den nächsten Wochen möchte euch das Team vom Green Challenge Ground jeden Monat mit einem Workshop vor eine neue/ andersartige Herausforderung stellen!

Habt ihr Interesse an einem Workshop zum Thema „Reißen“ oder „Stoßen“?

Interessiert euch mehr das Thema „Functional Bodybuilding“?

Oder liegt euch mehr daran, etwas zum Thema StrongFit oder Ernährung zu erfahren??

Im Oktober wird ein Schwerpunkt auf dem Thema „ Hyrox“ liegen. Wir sind ein offizielles Partnerstudio und möchten euch ab sofort und im Oktober speziell auf den Wettkampf im November vorbereiten!!

Diese Workshops- mit Ausnahme des Hyrox Workshops- sind kostenpflichtig und werden im Voraus an der Rezeption bezahlt!!

Das Team freut sich auf Euch und zahlreiche Anmeldungen!

__________________________________________________________________________

Wir geben euch hiermit einen Ausblick auf die bevorstehenden Inhalte der Workshops und die ersten Termine

August

03.08 – 15:00-17:00 Uhr : Functional Bodybuilding mit Heiko

04.08.- 15:00-17:00 Uhr: Functional Bodybuilding mit Heiko

Kosten: 1 Tag – 25,- Euro
Beide Tage – 35,-Euro

September:

21.09. 14:00 – 17:30 Ernährung mit Alex

Kosten: 30€,- Euro

Oktober:

5.10 – 14:30 Uhr : Hyrox

Kosten: –

12.10. 14:00-17:00 StrongFit mit Alex

Kosten: 30€

02.11: – 15:00- 17.00 Uhr „ Reißen“ mit Jonas
09.11- 15:00-17:00 Uhr „Stoßen“

Kosten: 1 Tag – 25,- Euro
Beide Tage – 40,- Euro

-MONTAG-

18:00-19:00 

“Fight Gone Bad”

19:00-20:00

Siehe oben.

 

-DIENSTAG-

17:30-18:30

Metcon (Weight)

Every 3min. x 5 Rounds:

10/7 Cal Assault Bike

10 Toes-To-Bar

*3 Power Snatch (climbing)

immediately into;

Every 3min. x 5 Rounds:

10/7 Cal Assault Bike

10 Toes-To-Bar

*3 Power Cleans (climbing)

 

Accessory Work

Pick one:

1.) 400m Farmer Carry 24/16

2.) Partner Planks with 20/15 plate. 1min. on x 1min. off x 4 p.P.

18:30-19:30

Siehe oben.

 

-MITTWOCH-

18:30-19:30 

Front Squat

20min. to hit 4-5 sets:

Building to a heavy set of 5. After each set immediately go into your single leg RDL (10/Bein) (Rear Foot Elevated)

15min. AMRAP:

21 Wall Balls 9/6

15 Cal Row

9 Deadlifts 100/70

19:30-20:30

Siehe oben!

 

-DONNERSTAG-

10:00-11:00 

2 Rounds:

Min. 1) Max Bench Press 85/40

Min. 2) 200m Run

Min. 3) Max Pull-Ups

Min. 4) Max Bench Press 

Min. 5) 60 Double Unders

Min. 6) Max Pull-Ups

Min. 7) Max Bench Press 

Min. 8) 200m Row

Min. 9) Max Pull-Ups

Min. 10) Max Bench Press

Min. 11) 15/12 Cal Assault Bike

Min. 12) Max Pull-Ups

Scaling: 20s SA DB Rows/Arm

20:00-21:00 Weightlifting

 

-FREITAG- 

18:30-19:30 

Clean and Jerk

20min. EMOM:

2 Reps EMOM x 10min. (Power Clean)

1 Rep EMOM x 10min. (Squat Clean)

12 minute running clock…

1000m Row “buy in”

then;

Max Rounds of this in remaining time:

21 American KB Swings 24/16

12 Handstand Push-Ups

 

-SAMSTAG-

11:00-12:30 

15min. AMRAP:

2 rounds of:

32 db lunges 22,5/15

32 toes-to-bar

16 db power cleans 

Rest 5 Mins

Then, 2 rounds of:

32 alt. db snatches 

16 muscle-ups

16 db burpee deadlifts 

 

-SONNTAG-

11:00-12:00

Sumo Deadlift: 7×3, climbing

5 Rounds:

20 Wall Balls 9/6

15 SDHP’s 50/35

 

-MONTAG-

18:00-19:00 

Deadlift (Week 3 of 4)

Complete a few warm up sets, and then:

75% x 5

85% x 3

1-3 sets of singles. Shooting for a new 1RM!

15min AMRAP:

30 Double Unders

15 Wall Balls 9/6kg

30 Double Unders

15 TTB

19:00-20:00
Siehe oben.

-DIENSTAG-

17:30-18:30

Every 7min. X 5 Rounds:

400m run

400m Row

15 pull-ups

3 Snatches (climbing)

18:30-19:30 

Siehe oben.

-MITTWOCH-

18:30-19:30 

Back Squat (Week 3 of 4)

75% x 5

85% x 3

1 to 2 attempts at a new 1RM!

OPTIONAL:

10-15 HEAVY russian kettlebell swings.

For Time:

32 Thrusters (42,5/30kg)

32 Sumo Deadlift High-Pulls 

32 Overhead Squats 

32 Push Jerks 

32 Front Squats 

*3 Burpees at the top of each minute. CAP. 18 Mins

19:30-20:30

Siehe oben!

-DONNERSTAG-

10:00-11:00 

0-6min.

AMRAP:

5 Hang Power Cleans 60/40kg

5 Bench Press 60/30kg

6-12min.

50/30 Cal Assault Cardio

12-18min.

AMRAP:

5 Hang Power Cleans 70/45

5 Bench Press 40/35

18-24min.

50/30 Cal  Cardio

20:00-21:00 Weightlifting

-FREITAG- 

18:30-19:30 

Push Press (Week 3 of 4)

Complete a few warm up sets, and then:

75% x 5

85% x 3

Few attempts at a 1RM!

Optional:

10-15 GHD Sit-Ups between sets

18min. to finish…

50-40-30-20-10

Front Squats 35/25kg

American KB Swings 24/16kg

-SAMSTAG-

11:00-12:30 

Every 7min. x 5 Rounds: (35min.)

Min. 1) 40 Cal Bike + 100 Wall Balls 9/6kg

Min. 2) 40 Cal Row + 100 Toes-To-Bar

Min. 3) 40 Cal Bike + 100 Deadlifts 60/42,5kg

Min. 4) 40 Cal Row + Burpees

Min. 5) 40 Cal Bike + MAX Hang Power Cleans 

Teams of 2. Nur eine Person arbeitet!

-SONNTAG-

11:00-12:00

5 Rounds

1 min. Cal Row (Goal: 15/12+)

1 min. DB Bench Press 22,5/12,5kg

1 min. Double Unders

1 min. Pull-Ups

1 min. rest

Rest 3 min

10 min ABS…

1 min Right Side Plank

1 min Sit-ups

1 min Left Side Plank

1 min Reverse sit-ups

1 min Plank

1 min Reverse sit-ups

1 min Right Side Plank

1 min sit-ups

1 min Left Side Plank

EINE Minute ist Pause – ihr entscheidet, welche!

KW 28

-MONTAG-

18:00-19:00 

Deadlift (Week 2 of 4)

warm up sets, and then:

70% x 3

80% x 3

90% x max reps

1min. Weighted Plank on hands BEFORE every set.

+

18min AMRAP:

6 Cal Assault bike

6 Toes-To-Bar

6 Front Squats 42,5/30kg

then 8,8,8 – 10,10,10, etc.

19:00-20:00
Siehe oben.

-DIENSTAG-

17:30-18:30

(0-10min.)

5 Rounds For Time:

6 Power Cleans 60/42,5kg

12 pull-ups

(12-22min.)

5 Rounds For Time:

6 Jerks 60/40kg

12 Bar Facing Burpees

18:30-19:30 

Siehe oben.

-MITTWOCH-

18:30-19:30 

Back Squat (Week 2 of 4)

warm up sets, and then:

70% x 3

80% x 3

90% x max reps

+

Every 3min. x 5 Rounds:

15/12 Cal Row

15 Wall Balls 9/6kg

Max American KB Swings 24/16kg

19:30-20:30

Siehe oben!

-DONNERSTAG-

10:00-11:00 

35min. to finish…

1000m Row

100 Double Unders

1 Mile Run (1,6km)

1 Mile Assault Bike

500m Row

50 Double Unders

800m Run

.5 Mile/800m Assault Bike

250m Row

25 Double Unders

400m Run

.2 Mile Assault Bike

20:00-21:00 Weightlifting

-FREITAG- 

18:30-19:30 

Push Press (Week 2 of 4)

warm up sets, and then:

70% x 3

80% x 3

90% x max reps

+

12 Min AMRAP:

5 Devils Press (22,5/15kg)

10 C2B Pull-Ups

15 Front Squats (42,5/30kg)

-SAMSTAG-

11:00-12:30 

In teams of 2 get as far as possible in 30min…

100 Wallballs (9/6kg)

100 American KB Swings 32/24kg

800m Run

80 Sit-Ups

60 Toes-To-Bar

60 Hang Power Cleans (50/35kg)

40 Front Squats 

40 Lateral Barbell Burpees

20 Hang Power Snatch 

20 Overhead Squats

then:

50/50

40/40

etc.

-SONNTAG-

11:00-12:00

AMRAP12:

27-21-15-9 Deadlifts 80kg, Bar Facing Burpees,

Max. Meter Row.

 

-MONTAG-

18:00-19:00 

Deadlift (Wendler Week 1 of 4)

65% x 5

75% x 5

85% x max reps

1min. Weighted Plank on hands BEFORE every set.

+

15min. AMRAP:

10 Push-Ups

1 Rope Climb / 5 Strict Pull-Ups

15 Wall Balls 9/6kg

240m Run

19:00-20:00
Siehe oben.

-DIENSTAG-

17:30-18:30

Every 2:30min. x 6 Rounds:

250m Row

3 Power Snatch (climbing)

+

30-20-10

American KB Swings 24/16kg

15 Pull-Ups

30 Double Unders

18:30-19:30 

Siehe oben.

-MITTWOCH-

18:30-19:30 

Back Squat (Wendler Week 1 of 4)

65% x 5

75% x 5

85% x max reps

+

2min. AMRAP:

10/7 Cal on the Assault Bike

10 Toes-To-Bar

Max Front Squats 70/50kg

Rest 90sec. 

Repeat x 5 Rounds

19:30-20:30

Siehe oben!

-DONNERSTAG-

10:00-11:00 

Power Clean

Every 2min. x 10 Rounds:

10/7 Cal Assault Bike

3 Hang Power Clean (Climbing)

10min. AMRAP:

7 Toes-To-Bar

21 Russian KB Swings 32/24kg

7 Toes-To-Bar

21 Sit-Ups (Feet Anchored on KB)

20:00-21:00 Weightlifting

-FREITAG- 

18:30-19:30 

Push Press (Wendler Week 1 of 4)

Complete a few warm up sets, and then:

65% x 5

75% x 5

85% x max reps

8 Rounds For Time:

8 Cal Machine

8 Box Jumps 60/50cm

8 Burpees

8 Alt. DB Snatch 22,5/15kg

-SAMSTAG-

11:00-12:30 

Teams of 2: (1 person works at a time)

2 Rounds For Time:

200 Double-Unders

50 Overhead Squats (60/40kg)

50 Pull-Ups

1 mile Run (160m Intervals)

Cap: 40 Mins (dies ist ein Hero WOD, Bull)

-SONNTAG-

11:00-12:00

Mobility Warm-Up

+

8 Rounds of:

20 sec of Push-Ups

10 sec of Rest

20 sec of Pull-Ups

10 sec of Rest

4 Min Rest

8 Rounds of:

20 sec of DB Thrusters 20/12,5kg

10 sec of Rest

20 sec of Russian KB Swings 32/24kg

10 sec of Rest