KW 1

KW1

-MONTAG-

18:00-19:00 

In Teams of 2, complete as many rounds as possible in 30min.

10 Cal Row

5 HSPU’s

1 Power Clean 70/50

19:00-20:00
Siehe oben.

-DIENSTAG-

18:00-19:00 

HYROX! – entfällt - 

Optionales Programm:

Back Squat (Week 5 of 20 Rep MAX)

This is the FINAL week! Go for broke and finish strong

For Time:

100 Alt. DB Snatches 22,5/15

100 Toes-To-Bar

*7 Wall Balls at the top of every minute until finished!

-MITTWOCH-

18:30-19:30 

Neujahr! <3 Auf gaaaaaanz viel Fitness im neuen Jahr!

19:30-20:30

Siehe oben!

-DONNERSTAG-

10:00-11:00 

5 Rounds:

2 Front Squats (Climbing)

Immediately into;

1min. of Max Cals on the assault bike

Rest 2min.

10min. to get as far as possible…

3-6-9-12-15-18-21

DB Deadlifts 22,5/15

Box Jumps 60/50

Wall Balls 9/6

20:00-21:00 Weightlifting

-FREITAG- 

18:30-19:30 

EMOM x 16min.

Odd: 5 Hang Power Snatch

Even: 15/12 Cal AAB (Every other round do 12 Toes-To-Bar)

Rest 3min.

EMOM x 16min.

Odd: 5 Hang Power Cleans

Even: 15/12 Cal Row (Every other round do 12 Toes-To-Bar)

-SAMSTAG-

11:00-12:30

Team of Two:

2 Rounds:

50 Cal Assault Bike

40 Power Clean and Jerks 42,5/30

30 Pull-Ups

into:

30-20-10

Thrusters 42,5/30

Pull-Ups

into:

150 American KB Swings 32/24

into:

1 Round:

50 Cal Assault Bike

40 Power Clean and Jerks 42,5/30

30 Pull-Ups

—> Break as needed!

-SONNTAG-

11:00-12:00

TTT Throwdown 28 

TBA!

 

KW 52

KW 52 Dezember 9

-MONTAG-

18:00-19:00 

3min. AMRAP:

8 Push Jerk 60/40

8 Pull-Ups

 

3min. AMRAP:

Max Cals on the Assault Bike

3min. AMRAP:

American KB Swings 24/16

 

3min. AMRAP:

8 Push Jerk 50/35

8 Pull-Ups

 

3min. AMRAP:

Max Cals on the Rower

 

3min. AMRAP:

American KB Swings 

 

3min. AMRAP:

8 Push Jerk 40/30

8 Pull-Ups

**2min. Rest After Each Section **

—> Wechselt euch bei Row/AAB ab. Die Gewichte bei den Jerks sinken von Runde zu Runde!

19:00-20:00
Siehe oben.

 

-DIENSTAG-

10:00 Special mit Heiko!

18:00-19:00 

HYROX! – entfällt –

Optionales Programm:

Back Squat (Week 4 of 20 Rep MAX )

15min. AMRAP:

10 Cal Row

10 Toes-To-Bar

5 Squat Cleans at 60% of 1RM

 

-MITTWOCH-

18:30-19:30 

Entfällt

Siehe TTT Throwdown 26 für ein mega cooles Weihnachstworkout! <3

19:30-20:30

Siehe oben!

 

-DONNERSTAG-

10:00-11:00 

Entfällt

20:00-21:00 Weightlifting

Entfällt

 

-FREITAG- 

18:30-19:30 

Every 4min. x 5 Rounds:

500m Row

5 Thrusters (Climbing)

2 Rounds For Time:

50 American KB Swings 24/16

25 Pull-Ups

 

-SAMSTAG-

11:00-12:30 

For Time:

60 Hang Power Cleans 60/42,5

60 HSPU’s

60 Deadlifts 

60 Cal Assault Bike

60 Burpee Box Jump Overs 60/50

60 Cal Assault Bike

60 Deadlifts 

60 HSPU’s

60 Hang Power Cleans 

 

-SONNTAG-

11:00-12:00

TTT Throwdown 27

KW 51

KW 51
-MONTAG-
18:00-19:00
5 Rounds: (0-20min.)
10 Push Press (Climbing)
10 Toes-To-Bar
15 Cal Assault Bike Sprint
Rest 90sec.
150 American KB Swings 24/16
*5 HSPU’s EMOM
*Start with HSPU’s
Time CAP: 11min.
 
19:00-20:00 Siehe oben.
 
-DIENSTAG-
18:00-19:00
HYROX!
 
Optionales Programm:
Back Squat (20rep Week 3)
5 Rounds For Time:
50 Double Unders
40 Wall Balls (9/6)*
*Round 1: 40 Wall Balls
Round 2: 40 Pull-Ups
Round 3: 40 Push-Ups
Round 4: 40 Pull-Ups
Round 5: 40 Wall Balls
 
-MITTWOCH-
18:30-19:30
Every 5min. x 5 Rounds:
500m Row
5 Hang Power Cleans
5 Deadlifts
—> nutzt verschiedene Gewichte für beiden Übungen und sucht euch einen Partner :-)
 
Optional Extra Credit
Pick 1:
1.) 400m Farmer Carry
2.) 3 Sets of max unbroken barbell sit-ups 20/15kg Rest 1min. After Each Set
3.) 100 Russian Twists with 15/10kg. DB
 
19:30-20:30
Siehe oben!
 
-DONNERSTAG-
10:00-11:00
EMOM x 15min:
5 Lateral Barbell Burpees
3 Front Squats (clean from the ground)
3 Push Jerks
EMOM x 10min.
Odd: 1min. Hollow Rock Hold or Flutter Kick
Even: Max Russian KB Swings 32/24
 
20:00-21:00 Weightlifting
 
-FREITAG-
18:30-19:30
18min. EMOM:
Min. 1) 15/12 Cal Assault Bike
Min. 2) 15 Pull-Ups/10 C2B/5RMU
MIn. 3) 5 Snatches (50% of 1RM)// 4 Snatches (60% of 1RM) // 3 Snatches (70% of 1RM)
 
12min. to finish…
10-9-8-7-6-5-4-3-2-1
Devil Press 20/12,15
*50 Double Unders After Each Set
 
-SAMSTAG-
11:00-12:30
Teams of 2:
Get as far as possible in 35min.
2 Mile Assault Bike (Anyhow)
30 Power Clean and Jerks 60/40
2000m Row (200m Intervals)
30 Power Clean and Jerks 70/45
2 Mile Run (200m Intervals)
30 Power Clean and Jerks 80/50
 
-SONNTAG-
11:00-12:00
TTT Throwdown 26

KW 49

KW 49

-MONTAG-

18:00-19:00 

Push Jerk

4 working sets:

8-10 Push Jerks

immediatley into;

10 DB Lateral Raises on each arm

immediatley into;

50 Double unders

Rest 90sec.

15min. AMRAP:

8 Pull-Ups

8 DB Hang Clean and Jerks 22,5/15kg / 4 pro Arm

8 Burpees

8 Box Jumps 60/50cm

19:00-20:00
Siehe oben.

-DIENSTAG-

18:00-19:00 

HYROX!

Optionales Programm:

20 rep Back Squat

+

15min. EMOM:

Min. 1) 15/12 Cal Assault Bike

Min. 2) 15 TTB

Min. 3) 5 Front Squats (from the ground) (as heavy as possible, aber unbroken)

-MITTWOCH-

18:30-19:30 

EMOM x 10min.

3 Power Cleans @70% of 1RM

10 Push-Ups

EMOM x 10min.

12 American KB Swings 24/16

12 Air Squats

Accessory Work (Optional)

3 Rounds:

1min. Plank

immediately into;

1min. of Sit-Ups (Feet Anchored)

Rest 1min.

19:30-20:30

Siehe oben!

-DONNERSTAG-

10:00-11:00 

5 Rounds:

10 Bench Press 60/35

2 Rope Climbs

50 Double unders

—Rest 1min.—

10min. AMRAP:

15 Wall Balls 9/6

10 Russian Swings (heavy)

5 Strict Pull-Ups

20:00-21:00 Weightlifting

-FREITAG- 

18:30-19:30 

Snatch

EMOM x 15min.

3-7 Toes-To-Bar

1 Power or Squat Snatch (climbing)

(Beide in der gleichen Minute)

For Time: (CAP: 15min.)

3 Rounds:

400m Run

15 Cal Assault Bike

15 Cal Row

15 Deadlifts 80/55

*Scaled: 10 Cals + 10 Deadlifts

*Women: 12 Cals

-SAMSTAG-

11:00-12:30 

For Time: (Team Workout! <3)

2 Rounds:

50 Cal Row

25 Snatches 50/35

2 Rounds:

400m Run (80-160m intervals)

25 Clean and Jerks (same weight)

2 Rounds:

50 Cal Assault Bike

25 Thrusters (same weight)

-SONNTAG-

11:00-12:00

TTT Throwdown 24 (to be announced!)