KW 30

-MONTAG: 18:00 – 19:00 UHR-

SKILL/ STRENGHT: BENCH PRESS: 10 – 8 – 6 – 4 – 2; 90 SEC REST; CLIMBING WEIGHTS

 

6 ROUNDS :30 SEC ON/ :30 OFF

6 CAL SKI

6 PULL UP

6 BURPEE TO TARGET

6 HANG POWER SNATCH (42,5/30 KG)

6 CAL BIKE

6 GOBLET SQUATS (32/ 24 KG)

 

 

-DONNERSTAG: 19:45 – 20:45 UHR

CALISTHENICS

 

 

-FREITAG 17:30 – 18:30 UHR-

SKILL/ STRENGHT: FRONT SQUAT 4X 6; 90 SEC REST

 

3 – 9 – 15 – 21 – 15 – 9 – 3

DUAL KB DEADLIFT

KB SUMO DEADLIFT HIGH PULL (32/ 24 KG)

PUSH PRESS (42,5/ 30 KG)

SIT UPS

 

 

SONNTAG 11:00 – 12:00 UHR:

SKILL: DU

 

EVERY 3 MIN X 4

20/15 CAL ROW

8 HANG POWER CLEAN; CLIMBING WEIGHTS

DIRECTLY INTO:

EVERY 3 MIN X 4

20/15 CAL BIKE

20 WALL BALL (9/ 6 KG)

DIRECTLY INTO:

EVERY 3 MIN X 4

320 M RUN

10 DEVIL PRESS (22,5/ 15 KG)

KW 29

-MONTAG: 18:00 – 19:00 UHR-

STRICT PRESS 5-5-5-5 @ 70 % 1 RM*; 2 MIN REST

* 15 RUSSIAN TWIST AFTER EACH SET (10/ 5 kg plate)

 

4 ROUNDS

20 ALT. DB SNATCH (22,5/ 15 KG)

30 DU

10 BURPEE OVER DB

TIME CAP 14 MIN

 

 

-DONNERSTAG: 19:45 – 20:45 UHR

CALISTHENICS

 

 

 

-FREITAG 17:30 – 18:30 UHR-

POWER CLEAN

EMOM 7: 3 POWER CLEAN + 3 FRONT SQUATS

 

AMRAP 6

6 TTB

6 PUSH UP

6 SINGLE ARM KB THRUSTER (24/ 16 KG) SWITCH ARM AFTER 3 REPS

2 MIN REST

AMRAP 6

10 RUSSIAN KB SWING (24/ 16 KG)

10 KB REVERSE LUNGE

10 HOLLOW ROCK

 

 

SONNTAG 11:00 – 12:00 UHR:

IN TEAMS OF TWO

100 DEADLIFT (100/ 70KG)

100 PULL UP

100 BOX JUMP OVER

100/ 70 CAL ROW

 

30 SEC ON; 30 SEC OFF

2 ROUNDS:

MOUNTAIN CLIMBER

V UPS

PLANK LEG LIFT (LEFT SIDE)

PLANK LEG LIFT (RIGHT SIDE)

KW 28

-MONTAG: 18:00 – 19:00 UHR-

PUSH PRESS 5-5-5-5 @ 70 % 1 RM*

* 1 MIN PLANK AFTER EACH SET

 

AMRAP 12 YOU GO; I GO

7 BOX JUMPS

6 CAL AAB

4 RIGHT ARM DB HANG CLEAN AND JERK (22,5/15 KG)

4 LEFT ARM DB HANG CLEAN AND JERK (22,5/15 KG)

PARTNERS SWITCH AFTER EACH FULL ROUND

 

 

-FREITAG 17:30 – 18:30 Uhr-

POWER SNATCH FIND A HEAVY TRIPLE IN 15 MIN

 

AMRAP 12

240 M RUN

12 WALL BALLS (9/6 KG)

8 POWER SNATCH (42/ 25 KG)

 

 

SONNTAG 11:00 – 12:00 Uhr:

2 ROUNDS:

2 MIN AMRAP: MAX DB BOX STEP UP OVER (15/ 22,5 KG)

2 MIN AMRAP: MAX CAL ROW

2 MIN AMRAP: MAX PUSH UP

2 MIN AMRAP: MAX CAL BIKE

2 MIN AMRAP: MAX SINGLE DB THRUSTER (SWITCH ARM AFTER 5 REPS)

2 MIN AMRAP: MAX CAL SKI ERG

!1 MIN REST AFTER EVERY AMRAP;

3 MIN REST AFTER FULL ROUND!

KW 27

-MONTAG: 18:00 – 19:00 Uhr-

BACK SQUAT 5×3, Tempo 31X1, 2 MIN REST (WEEK 3/3)

 

21 – 15 – 9

CALORIE ROW

PULL UP

THRUSTER (40/ 30 kg)

BURPEE

 

 

-FREITAG 17:30 – 18:30 Uhr-

ROMANIAN DEADLIFT 3×5, Tempo 3111 (WEEK 3/3)

 

7 ROUNDS

7 FRONT SQUAT (60/ 40 KG)

7 PUSH JERK

7 DEADLIFT

7 BURPEE OVER THE BAR

 

 

SONNTAG 11:00 – 12:00 Uhr:

IN TEAMS OF TWO*

30-20-10

AMERICAN KB SWING (24/ 16 KG)

ABMAT SIT UP

30-20-10

CAL ROW

KB SUMO DEADLIFT HIGH PULL (24/ 16 KG)

30-20-10

PUSH UP

GOBLET SQUAT (24/ 16 KG)

* WECHSELT WIE IHR MÖGT/ MÜSST