KW 35

MONTAG: 18:00 – 19:30 UHR

SKILL: HANDSTAND

 

4 SETS OF:

8 SEATED DB Z PRESS

10 PUSH UP

1O HOLLOW BANDED LAT PULL DOWN

8 DB BENT OVER ROW

*REST 45 SEC AFTER EACH EXERCISE

 

AMRAP 3

6 THRUSTER (30/ 42,5 KG)

12 DU

3 MIN REST

AMRAP 3

8 PULL UP

12 BURPEE TO TARGET

3 MIN REST

AMRAP 3

10 AMERICAN KB SWINGS

12 SIT UP

 

DONNERSTAG: 10:00 – 11:00 UHR

5X5 TEMPO BACK SQUAT 42X1

*15 RUSSIAN TWIST AFTER EACH SET

 

EVERY 3 MIN X 3

12 CAL AAB

MAX DEADLIFT (42,5/ 30 KG)

2 MIN REST

EVERY 3 MIN X 3

12 CAL ROW

MAX DB BENCH PRESS

 

DONNERSTAG: 17:00 – 18:00 UHR

HYROX

 

DONNERSTAG: 19:45 – 20:45 UHR

CALISTHENICS

 

FREITAG: 17:30 – 18:30 UHR

HEAVY CLEAN COMPLEX IN 12 MIN: 2 POWER CLEAN + 2 PUSH JERK

 

AMRAP 16

14 WALL BALL (9/ 6 KG)

12 TTB

10 GROUND TO OVERHEAD (35/ 25 KG)

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

IN TEAMS OF TWO

50 BURPEE

100 WALL BALL

200 CAL ROW

300 DU

*BREAK HOWEVER

 

3 SETS

20 LYING LEG RAISES TO DB

20 WEIGHTED DB SIT UP

20 LEG LIFT OVER DB

20 PLANK TOE TOUCH

 

KW 32

MONTAG: 18:00 – 19:30 UHR

SKILL/ STRENGTH: TTB

3 SETS OF:

8 SUPERMAN

20 SEC HOLLOW HOLD

6-8 KIP SWING/ HOLLOW AND ARCH

4-6 V UPS

5 KNEES TO ELBOWS

*REST BETWEEN EXERCISES AS YOU NEED

8-6-4-2

AUSTRALIAN PULL UP

BENCH PULL

GORILLA ROW

AMRAP 12

7 DOUBLE DB PUSH PRESS (22,5/ 15 KG)

7 HAND RELEASE PUSH UP

14/9 CAL ROW/ SKI

DONNERSTAG: 10:00 – 11:00 UHR

SKILL/ STRENGTH: CLUSTER

6 X 4 REPS, CLIMBING WEIGHTS; :90 SEC REST

 

4 ROUNDS FOR TIME

20 NO CONTACT BURPEE

40 SIT UP

20 ALT HANG DB CLEAN & JERK (22,5/ 15 KG)

40 LATERAL HOP OVER DB

DONNERSTAG: 17:00 – 18:00 UHR

HYROX

DONNERSTAG: 19:45 – 20:45 UHR

CALISTHENICS

FREITAG: 17:30 – 18:30 UHR

SKILL/ STRENGTH: SPLIT JERK 

FIND A HEAVY TRIPLE CLEAN AND JERK IN 15 MIN

 

10 ROUNDS FOR TIME

200 M RUN

10-1 POWER SNATCH 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

SONNTAG: 11:00 – 12:00 UHR

SKILL/ STRENGTH: TURKISH GET UP

MAX WEIGHT BOTH ARMS

 

5 ROUNDS

12 ALT FRONT RACK LUNGE

9 PUSH PRESS 

6 SUMO DEADLIFT HIGH PULL

*EVERY MINUTE 3 BURPEE

DIRECTLY INTO:

1500 M ROW

 

KW 31

MONTAG: 18:00 – 19:30 Uhr

TTB

3 SETS OF:

A1: 4-6 LYING TTB 

A2: 20-30 SEC SEATED PIKE STRETCH

:60 SEC REST

B1: 4-6 SINGLE LEG PIKE LIFT 

B2: 8 HOLLOW HANG 

:90 SEC REST

 

3 X 8 TTB/ HANGING TUCK UPS; 2 MIN REST

 

EMOM20

1: 5/5 SINGLE ARM OVERHEAD TALL KNEELING TO STANDING

2: 8-10 CRUSH GRIP DB Z PRESS

3: 8-10 CRUSH GRIP DB BICEP CURL

4: 8-10 SINGLE ARM DB BENT OVER ROW

5: REST

 

3 ROUNDS FOR TOTAL REPS

1 MIN SKI (CAL)

1 MIN BURPEE

1 MIN BIKE/ ROW (CAL)

1MIN REST

 

DONNERSTAG: 10:00 – 11:00 UHR

WALL WALKS / HANDSTAND HOLD

FOR TIME

50/ 40 CAL CARDIO

40 WALL BALL

30 DU

20 DB BOX STEP OVER

10 POWER SNATCH (42,5/ 30 KG)

5 BOX JUMP OVER

10

20

30

40

50

 

DONNERSTAG: 17:00 – 18:00 UHR

HYROX

 

DONNERSTAG: 19:45 – 20:45 UHR

CALISTHENICS

 

FREITAG: 17:30 – 18:30 UHR

SQUAT CLEAN 4X6; 2 MIN REST

 

FOR TIME

50 CAL ROW

DIRECTLY INTO:

18-14-10

C2B/ KIPPING PULL UP

DB GROUND TO OVERHEAD 2X 22,5/ 15 KG

 

SAMSTAG: 12:30 – 13:30 UHR

HYROX

 

SONNTAG:

3 ROUNDS

10 DEVIL PRESS (22,5/ 15 KG)

30 DU

10 TTB

REST 2 MIN

5 ROUNDS

5 DB SHOULDER TO OVERHEAD 

10 DB SQUAT

20 DB DEADLIFT