• Montag

18:00-19:00 (19:00-20:00 fällt aus!)

Back Squat

Test 1RM

EMOM21’

1 – 10-20 Wall Balls

2 – 10- 20 cal Row

3 – :20 – :30 HS-Hold against the Wall

• Dienstag

18:00-19:00

HYROX!

Optional:

„Annie“

50-40-30-20-10

Double Anders

Sit Ups

• Mittwoch

18:30-19:30 & 19:30-20:30

Bench Press

Test 1RM

Intervals:

AMRAP4’ Rest 2’ x 4

1) 160 m Run

8 Thrusters (42,5/30 kg)

2) 16/12 cal Row

8 Bar Muscle Ups/Pull Ups

• Donnerstag

10:00-11:00

DB-Arnold Press + Single Arm KB-Row

4 x 10 + 8/Seite Rest 1-2 min.

For Time:

10 Deadlifts (100/70 kg)

20 Bar Facing Burpees

30 Toes to Bar

40 Air Squats

50 Double Unders

40 Air Squats

30 Toes to Bar

20 Bar Facing Burpees

10 Deadlifts (100/70 kg)

20:00-21:00

Calisthenics!

• Freitag:

17:30-18:30

Bankzug

Test 1RM

Reykjavik CF Championship Qualifier 20.6

80 Foot DB OH-Walking Lunges (22,5/15 kg)

20 C2B Pull Ups

20 Overhead Squats (50 kg/ 35 kg)

20 C2B Pull Ups

40 Alternating DB-Snatch (22,5/15 kg)

20 C2B Pull Ups

20 Overhead Squats (50/ 35 kg)

20 C2B Pull Ups

80 Foot DB-OH Walking Lunges (22,5/15 kg)

TC: 20’

*Skalierungen:

Walking Lunges -> Gewicht -> Goblet Lunges

C2B Pull Ups -> Pull Ups -> Banded Pull Ups -> Ring Rows

Overhead Squats -> Gewicht -> Front Squats -> Back Squats -> Goblet Squats

DB-Snatch: Gewicht

• Samstag:

11:00-12:00

Team of 2:

100 Power Cleans (80/50 kg)

800 m Farmers Carry (2 x 24 kg/ 2 x 16 kg)

100 Push Ups

800 m SkillMill Run

12:00-13:00

Weightlifting!

• Sonntag:

TTT Throwdown

KW8

• Montag

18:00-19:00 & 19:00-20:00

Back Squat

6 x 6 at 80 %

AMRAP12′

15 Power Snatch (35/25 kg)

12 Burpees over the Bar

9 Toes to Bar

• Dienstag

18:00-19:00

HYROX!

Optional:

21-15-9

Power Clean (60/40 kg)

Ring Dip

*Run 400 m after each Round

• Mittwoch

18:30-19:30 & 19:30-20:30

Bench Press

6 x 6 at 80 %

Team of 2:

AMRAP12′

Partner 1 läuft 160 m mit 9/6 kg Medball

Partner 2 arbeitet währenddessen an:

15 Russian KB-Swings (28/20 kg)

10 Box Jumps (60/50 cm)

5 Goblet Squats (28/20 kg)

* es wird gewechselt sobald Partner 1 die 160 m gelaufen ist

• Donnerstag

10:00-11:00

Push Press + Strict Pull Up

4 x 4-6 + 6-8 /Rest 2 min.

AMRAP10’

10/8 cal Row

8 DB-Front Rack Walking Lunges (2 x 22,5/ 2 x 15 kg)

20:00-21:00

Calisthenics!

• Freitag:

17:30-18:30

Bankzug

6 x 6 at 80 %/ nutzt die Pause zum aufbauen des Workouts

Open Workout 18.3

2 rounds for time of:

100 double-unders

20 overhead squats (50 kg/ 35 kg)

100 double-unders

12 ring muscle-ups

100 double-unders

20 dumbbell snatches (22,5/15 kg)

100 double-unders

12 bar muscle-ups

Scaled:

2 rounds for time of:

100 single-unders

20 overhead squats (20/15 kg)

100 single-unders

12 chin-over-bar pull-ups

100 single-unders

20 dumbbell snatches (15/10 kg)

100 single-unders

12 chin-over-bar pull-ups

TC: 14’

• Samstag:

11:00-12:00

Team of 2:

4 x 5 min. AMRAP/ Rest 1 min.

1) 15 Wall Balls (9 kg)

10 Pull Ups

2) 15 cal Assault Bike

10 Dumbbell Snatches (22,5 kg)

* Alterniert zwischen den beiden Workouts, sodass ihr jedes zwei mal macht

12:00-13:00

Weightlifting!

• Sonntag:

TTT Throwdown

KW7

• Montag

18:00-19:00 & 19:00-20:00

Back Squat

6 x 5 at 80 %

AMRAP7’

3-6-9-12-15-18…

Thruster (50/35 kg)

Toes to Bar

• Dienstag

18:00-19:00

HYROX!

Optional:

„Cindy“

AMRAP20’

5 Pull Ups

10 Push Ups

15 Air Squats

• Mittwoch

18:30-19:30 & 19:30-20:30

Bench Press

6 x 5 at 80 %

* Accumulate 100 Miniband Lateral Steps/ Side between sets

For Time:

20 Pull Ups

20 Wall Balls

15 Pull Ups

20 Wall Balls

10 Pull Ups

20 Wall Balls

400 m Run

TC: 12’

• Donnerstag:

10:00-11:00

AMRAP30’

500 m Row

30 m Bear Crawl

500 m Ski

30 Kettlebell Swings (24/16)

500 m Row

30 Box Jumps (60/50 cm)

Accessory: 3 x 30-45“ Hollow Hold/ Rest 1-2’

20:00-21:00

Calisthenics!

• Freitag:

17:30-18:30

Throwdown Workout mit Heiko Schwindling

(siehe Post in der Gruppe)

Optional vor oder nach dem Kurs:

Bankzug

6 x 5 at 80 %

* Accumulate 2-3 min. of Pinch Grip Plate Hold between sets at a weight you can hold for 30“+ unbroken

• Samstag:

11:00-12:00

Team of 2:

For Time:

„Panic Breathing“

500-400-300-200-100 m Row

Partner Kettlebell Rack Hold (24/16 kg)

*5 Burpee penalty for each drop of the Kettlebells

TC: 20’

Rest 3’

For Time:

2 Rounds:

50 Alternating Dumbbell Snatches (22,5/15 kg)

75 Sit-Ups

100 Double Unders

TC: 15’

12:00-13:00

Weightlifting!

• Sonntag:

11:00-12:00

Throwdown Workout mit Heiko Schwindling

(siehe Post in der Gruppe)

12:00-13:00

TTT Throwdown

KW6

• Montag:

18:00-19:00 & 19:00-20:00

Back Squat

6 x 4 at 80 %

For Time:

21-15-9

Overhead Squat (40/30 kg)

Cal Row

TTB

Cal Bike

• Dienstag:

18:00-19:00

HYROX!

Optional:

Build to a 3RM Weighted Strict Pull Up in 10 min. or less

AMRAP12’

400 m Run

12 Push Press 60/40 kg

• Mittwoch:

18:30-19:30 & 19:30-20:30

Bench Press

6 x 4 at 80 %

EMOM10’

1 – 20 cal Row

2 – 15 Burpees

Rest 3’

Tabata Skull Crushers (light Dumbbells)

• Donnerstag :

10:00-11:00

Power Clean

Every 90 sec. x 10:

2-3 reps at 65-90 %

4 Rounds for Time:

8 Front Squats (70/50 kg)

10/8 cal Ski

12 Pull Ups/Ring Rows

20:00-21:00

Calisthenics mit Susanne!

Freitag:

17:30-18:30

Bankzug

6 x 4 at 80 %

In den Pausenzeiten 100 Russian Twists (16/12 kg) sammeln

2 Rounds for Time:

100 Double Unders

50 Dumbbell Deadlifts (2 x 22,5/15 kg)

50 Abmat Sit-Ups

50/35 cal Row or Bike

Samstag:

11:00-12:00

Team of 3:

75 C2B Pull Ups

100 Push Ups

150 Kettlebell Swings (24/16)

2000 m SkillMill Run

2500 m Row

Time Cap: 40 min.

12:00-13:00

Weightlifting

Sonntag:

11:00-12:00

TTT Throwdown