KW 40

-MONTAG-

18:00-19:00 

Back Squat

Set 1) 3 x 70%

Set 2) 3 x 80%

Set 3) Max reps at 90%

Set 4) Direkt nach den Max. Reps mit 85% um 20-30% reduzieren und ein weiteres Set ausführen.

Every 3min x 5 Rounds:

10 Hang Power Cleans 45/30

10 Toes-To-Bar

10 Front Squats 

10 Burpees Over The Bar (lateral)

19:00-20:00
Siehe oben.

-DIENSTAG-

17:30-18:30

Barbell Bench Press (5 x 10)

SUPERSET with;

DB Bent Over Rows (5 x 10 pro Arm)

– Rest 2min. Between Sets

15min. to get as far as possible…

10-20-30

American KB Swings 24/16

Pull-Ups

immediately into AMRAP:

6 Burpees

30 Double Unders

18:30-19:30 

Siehe oben.

-MITTWOCH-

18:30-19:30 

Push-Press

Set 1) 3 x 70%

Set 2) 3 x 80%

Set 3) Max reps at 90%

*SUPERSET with;

Lateral DB Raises (12-15 Reps)

1000m Row

15 Power Clean and Jerks 50/35

1 Mile Assault Bike (Wechsel mit Row)

15 Power Clean and Jerks 

CAP: 15

19:30-20:30

Siehe oben!

-DONNERSTAG-

10:00-11:00 

Front Squat

5 reps

SUPERSET with;

Single Leg Deadlift

8 Reps on each leg.

2 Min Rest – 20 Min Cap —> Ziel sind 4-5 Sätze!

5 Rounds:

20 Cal Row

15 Wall Balls (9/6)

10 Burpee Deadlifts 22,5/15

20:00-21:00 Weightlifting

-FREITAG- 

18:30-19:30 

For Time:

400m run

100 Double-unders

30 Snatches 35/25

400m run

100 Double Unders

30 Snatches 45/30

400m run

100 Double Unders

30 Snatches 50/35

400m run

Time Cap: 25min.

Optional nach dem Kurs:

For Time and Quality:

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

Strict Pull-Ups

Strict HSPUs

Scaling:

• Kipping
• 10x 3+3 each (strict o. kipping)

-SAMSTAG-

11:00-12:30 

35min. to finish…

60-50-40-30-20-10

Cal Assault Bike

Push Jerks 50/35

Toes-To-Bar

Back Squat 50/35

American KB Swings 24/16

-SONNTAG-

11:00-12:00

For Time

10 Burpees

_

10 Burpees

25 Calories of choice

_

10 Burpees

25 Calories of choice

50 Double Unders

_

10 Burpees

25 Calories of choice

50 Double Unders

100 Russian KB Swings 32/24

_

10 Burpees

25 Calories of choice

50 Double Unders

100 Russian KB Swings 

150 Air Squats

—> No Rest between Workouts!

-MONTAG-

18:00-19:00 

19:00-20:00
Siehe oben.

Back Squat (Week 1 of 4)

After a few warm up sets complete:

Set 1) 5 x 65%

Set 2) 5 x 75%

Set 3) Max reps at 85%

Set 4) Direkt nach den Max. Reps mit 85% um 20-30% reduzieren und ein weiteres Set ausführen.

EMOM x 15min.

min. 1) 15/12 Cal Row

min. 2) 20 Wall Balls 9/6

min. 3) Max Russian KB Swings 32/24

*Score is KB Swings only

-DIENSTAG-

17:30-18:30

Get as far as possible in 35min…

240m run

70 Double-Unders

240m run

60 Air Squats

240m run

50 Abmat Sit-Ups

240m run

40 American KB Swings 24/16

240m run

30 KB Goblet Squats 

240m run

20 Toes-To-Bar

240m run

—> Wer komplett durch ist, fängt von vorn an und tauscht den Lauf gegen 12/9 Cal AAB

18:30-19:30 

Siehe oben.

-MITTWOCH-

18:30-19:30 

Push Press (Week 1 of 4 )

After a few warm up sets complete:

Set 1) 5 x 65%

Set 2) 5 x 75%

Set 3) Max reps at 85%

**SUPERSET with;

6-8 HEAVY DB Bent Over Rows (pro Arm)

immediately into;

50 Double Unders/100 Single Unders

For Time:

50-40-30-20-10 Air Squats

25-20-15-10-5 Push Jerks 50/35kg

Cap: 12 Mins

19:30-20:30

Siehe oben!

-DONNERSTAG-

10:00-11:00 

Strength:

Reverse Lunge of Riser (ca. 2 Gummimatten) (Hantel in Back Rack) – 8/Bein

into:

Single Leg Romanian Deadlift – 8/Bein

2 Min Rest

14min. AMRAP:

10/8 Cal Assault Bike

10 Toes To Bar

8 Deadlifts —> steigendes Gewicht, alle 2 Runden um 20/10kg erhöhen

20:00-21:00 Weightlifting

-FREITAG- 

18:30-19:30 

5 Rounds:

1min. of Power Cleans (50, 60, 65, 70, 75%)

1min. of Rest

1min. of Rowing for MAX Cals (Ziel >20/>15)

1min. of Rest

1min. of Bench Press (50, 60, 65, 70, 75%)

1min. of Rest

1min. of Double Under’s (Ziel >60. Min)

1min. of Rest

-SAMSTAG-

11:00-12:30 

In Teams of 2:

35min. running clock…

2 Rounds:

50 Cal Assault Bike

50 Pull-Ups

immediately into:

2 Rounds:

50 Wall Balls 9/6

50 Snatches 42,5/30

immediately into:

2 Rounds:

50 Burpees

50 Overhead Squats 42,5/30

immediately into:

50 Curtis P’s 42,5/30

1 Curtis P = 1 Power Clean + 1 Lunge/Bein + 1 Push Press.

 

Sonntag:

Siehe Special!

INFO!

☝☝☝

Hallo ihr Lieben! Wir wollen den Sonntag nutzen, um mal wieder ein fettes Team Workout zu veranstalten. Gleichzeitig ist das die Gelegenheit, eure Freunde/Bekannten/Partner, etc. mal von der Couch zu locken und gemeinsam an einem GCG-Special teilzunehmen. Das Workout wird für jeden machbar sein! Wir freuen uns auf rege Teilnahme!

-MONTAG-

18:00-19:00 

5 Rounds:

1min. of Bench Press 60/30

1min. of Double Unders

1min. of Russian KB Swings 32/24

1min. of Assault Bike For Cals

1min. of Pull-Ups

Rest 2min.

19:00-20:00
Siehe oben.

-DIENSTAG-

17:30-18:30

2 Rounds:

4min. EMOM:

3 Power Cleans, heavy as possible

immediately into;

4min. EMOM:

12/9 Calorie Row

immediately into;

4min. EMOM:

3 Squat Cleans (Heavy as possible)

immediately into;

4min. EMOM:

10 Toes-To-Bar

18:30-19:30 

Siehe oben.

-MITTWOCH-

18:30-19:30 

(0-5min.)

Row 1,000m

(10-23min.)

13min. AMRAP:

21-15-9

Deadlifts 100/70

Handstand Push-Ups

19:30-20:30

Siehe oben!

-DONNERSTAG-

10:00-11:00 

3 Rounds for time of:  

400m Run  

21 Kettlebell Swings, 24/16

12 Pull-ups

(15-30 Min)

Karen – 150 Wall Ball Shots 9/6

20:00-21:00 Weightlifting

-FREITAG- 

18:30-19:30 

20min. Window:

6-8 Push Press (Heavy as possible)

15 Toes-To-Bar

15/12 Cal Assault Bike

Rest 90sec.

12min. to finish…

100 One Arm Devil Press 22,5/15

-SAMSTAG-

11:00-12:30 

Fight Gone Bad Style Team WOD

3 Rounds:

2 minutes of P. Snatch 42,5/30

2 minutes of Box Jumps 70/60

2 minutes of Rowing for Max Cals

2 minutes of Push-Ups or HSPU’s

2 minutes of SDHP’s 42,5/30

1 minute Rest

-SONNTAG-

11:00-12:00

For Time:

30 Clean and Jerks 42,5/30

30 C2B Pull-Ups

30 Snatches 42,5/30

30 Pull-Ups

CAP: 18 Mins

 

-MONTAG-

18:00-19:00 

4×8 Rear Foot Elevated Split Squats (Back Rack)

+ 4x 12-15 heavy russian Swings after each Set.

13min. AMRAP:

40 Calorie Row

50 Wall Balls 9/6

60 OH Walking Lunges 20/15 Plate

70 Double unders

19:00-20:00
Siehe oben.

-DIENSTAG-

17:30-18:30

20min. EMOM:

Odd: 5 Jerks (Fortgeschritten: off the ground – Beginner: From Rack)

Even: Pulling Skill (See below)

Pulling skill can be either:

1.) 3-5 Muscle Ups

2.) 5-10 Strict Pull-Ups (oder Negative)

3.) 5 Weighted Pull-Ups

4.) 10-15 Kipping Pull-Ups

15min. to get as far as possible:

15-14-13-12-11-10-9-8-7-6-5-4-3-2-1

American KB Swings 53/35

Burpees

18:30-19:30 

Siehe oben.

-MITTWOCH-

18:30-19:30 

2 Rounds:

4min. EMOM:

15/12 Cal Row

immediately into;

4min. EMOM:

10 Hang Power Cleans 50/35

immediately into;

4min. EMOM:

10 Toes-To-Bar

4min. EMOM:

immediately into;

10 Deadlifts 90/60

19:30-20:30

Siehe oben!

-DONNERSTAG-

10:00-11:00 

In Teams of 2:

For Time:

100 Back Squats 60/40

Run 400m

100 Pull-Ups

Run 400m

100 Front Squats 40/30

Run 400m

100 Pull-Ups

Run 400m

100 Overhead Squats 35/25

20:00-21:00 Weightlifting

-FREITAG- 

18:30-19:30 

25min. Running Clock…

3 Power Cleans (Climbing)

immediately into;

5 Bench Press (Climbing)

immediately into;

15/12 Calorie Bike Sprint

Rest 60-90sec. After Each Round

Optional nach dem Kurs:

10min. AMRAP:

30 Russian KB Swings 32/24

30 Double Unders

15 Sit-Ups (feet anchored on KB)

-SAMSTAG-

11:00-12:30 

35min. to finish…

3 Rounds:

30 Alt. DB Snatches 22,5/15

40 Wall Balls 9/6

30 Burpee over Dumbbell

70/50 Cal Assault Bike ODER Ski ODER 800m Run

2 Rounds:

30 Alt. DB Snatches 

40 Wall Balls 

30 Burpee Box Jumps

70/50 Cal Assault Bike

1 Round:

30 Alt. DB Snatches 

40 Wall Balls 

30 Single Arm Devils Press

-SONNTAG-

11:00-12:00

SWEAT:

Every 8 min x 5 Rounds

400m Run

400m Row

20 DB Snatches 20/12,5

15 Wall Balls 9/6

10 Toes-To-Bar/Knee Raises

 

-MONTAG-

18:00-19:00 

Back Rack Reverse Lunge: 8RM per Leg. Complete one side, then rest, then the other.

16min. EMOM:

Min. 1) 15/12 Cal Row

Min. 2) 20 Wall Balls 9/6

Min. 3) Max Effort Pull-Ups

Min. 4) Rest

19:00-20:00
Siehe oben.

-DIENSTAG-

17:30-18:30

Every 2min. x 10 Rounds:

10/7 Calorie Assault Bike

2 Power Clean and Jerks

AMRAP10

12 Single Arm Devils Press (6/Arm, 22,5/15kg)

15 Toes-To-Bar

18:30-19:30 

Siehe oben.

-MITTWOCH-

18:30-19:30 

Supersets:

6-8 Close Grip Bench Press, :30 Rest

6-8 Deadlifts Tempo 3111, :30 Rest

2 Min Row, Max. Meters

2 Min Rest

x5

Accessory: Optional:

Tabata Russian Twist 5kg Plate

19:30-20:30

Siehe oben!

-DONNERSTAG-

10:00-11:00 

Build up to a heavy 3 Position Power Snatch (12-15 Mins)

+

3min. AMRAP:

3 Hang Power Cleans 50/35

6 Push-Ups

9 Air Squats

*Rest 1min. Repeat for 4 Rounds

20:00-21:00 Weightlifting

-FREITAG- 

18:30-19:30 

Every 2min. x 3 Rounds:

10 Pull-Ups

3 Thrusters (climbing)

immediately into;

Every 2min. x 3 Rounds:

8 Chest-To-Bar Pull-Ups

2 Thrusters (climbing)

into;

Every 2min. x 3 Rounds:

3 Muscle Ups

1 Thruster (climbing)

AMRAP7:

10 Single Arm DB Thrusters 5/5 – 22,5/15kg

30 Double Unders

-SAMSTAG-

11:00-12:30 

(0-15min.)

42-30-18-10

Deadlifts 90/70

Burpees over the bar

HSPUs

(15-23min.)

Pick one:

1.) 1mile run (in 160m intervals)

2.) 100 Cal Bike

3.) 2000m Row

(23-36min.)

4 Rounds:

40 Wall Balls 9/6

30 American KB Swings 32/24

20 Toes-To-Bar

-SONNTAG-

11:00-12:00

For Time:

20 Power Cleans 42,5/30

30 Push-Ups

400m Run with Medball

30 Bar Facing Burpees

20 Front Squats 

Cap: 15 Mins

Accessory:

3x 8-10 Single Arm DB Rows, 60s Max. Double Unders