KW 39

KW 39

MONTAG: 18:00 – 19:30 UHR

SUPERSETS:

2X

6/6 SINGLE ARM SUMO DEADLIFT HIGH PULL

6/6 SINGLE ARM DIAGONAL KB SWING

60 SEC REST

 

2X

6/6 SINGLE ARM SWING + BOTTOM UP SQUAT

6/6 SHOULDER TO OVERHEAD

60 SEC REST

 

SKILL: PUSH JERK

4X8 MODERATE WEIGHT IN 12 MIN

 

STRENGTH: PUSH PRESS + PUSH JERK

5 PUSH PRESS + 1 PUSH JERK

4 PUSH PRESS + 1 PUSH JERK

3 PUSH PRESS + 1 PUSH JERK

2 PUSH PRESS + 1 PUSH JERK

1 PUSH PRESS + 1 PUSH JERK

 

5 ROUNDS

2 MIN ON – 1 MIN OFF

21 PUSH UP

15 (SINGLE) V UPS

MAX WALL WALKS

 

DONNERSTAG: 10:00 – 11:00 UHR

SKILL: PULL UP

3 SETS OF

10 – 15 SEC ACTIVE (ONE HAND) HANG 

5 NEGATIVE PULL UP

5 KIPPING SWING

 

EMOM 20

1: 2O SIT UP

2: 15 KB SUMO DEADLIFT HIGH PULL

3: 10 GOBLET SQUAT

4: REST

 

DONNERSTAG: 17:00 – 18:00 UHR

HYROX

 

DONNERSTAG: 19:45 – 20:45 UHR

CALISTHENICS

 

FREITAG: 17:30 – 18:30 UHR

STRENGTH: BACK RACK REVERSE LUNGE

4X7 EACH LEG; 90 SEC REST AFTER BOTH LEGS

 

EVERY 3 MIN X 3:

20/15 CAL ROW

MAX DEADLIFT

DIRECTLY INTO:

EVERY 3 MIN X 3:

40 DU

MAX GROUND TO OVERHEAD

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 13:00 UHR

 

TAG DER OFFENEN TÜR SPECIAL

 

KW 38

KW 38

MONTAG: 18:00 – 19:30 UHR

CORE AND GLUTE ACTIVATION

3 ROUNDS:

160M RUN

10/10 BANDED WOOD CHOPS

10 KB HIP THRUST

10/10 BOX STEP UP

10 KB STRAIGHT LEG SIT UP

 

SKILL: THRUSTER

4X8 MODERATE WEIGHT IN 12 MIN

 

STRENGTH:

FRONT SQUAT: 10-8-6-4-2 (50-80% 1RM); :90 SEC REST

 

AMRAP 20

15 CAL ROW

10/10 DB SNATCH (22,5/ 15KG)

15M SINGLE ARM OVERHEAD WALKING LUNGE

 

DONNERSTAG: 10:00 – 11:00 UHR

 

MOBILITY

 

STRENGTH: OVERHEAD SQUAT

4X6 REPS, CLIMBING WEIGHTS

 

TEAMWOD

42 – 30 – 18

THRUSTER

PULL UP

AMERICAN KB SWING

 

DONNERSTAG: 17:00 – 18:00 UHR

HYROX

 

DONNERSTAG: 19:45 – 20:45 UHR

CALISTHENICS

 

FREITAG: 17:30 – 18:30 UHR

SKILL: HANG POWER SNATCH

 

EMOM 12

SNATCH COMPLEX

1 SNATCH GRIP DEADLIFT

1 HANG POWER SNATCH

1 OVERHEAD SQUAT

 

AMRAP 10

10 PUSH UP

12 ALT SINGLE ARM RUSSIAN KB SWING

14 SIT UP

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

 

EMOM 30

  1. 8-10 DOUBLE DB BURPEE
  2. 9-12 CAL ROW
  3. 10-12  DOUBLE DB PUSH PRESS
  4. MAX DU
  5. 10-12 WALL BALL

 

FINSIHER

3 ROUNDS

20 SEC ON; 10 SEC OFF

PLATE RUSSIAN TWIST

PLATE OVERHEAD TRICEP EXTENSION

PLATE BICEP CURL

PLATE SQUAT “DRIVE THE BUS”

KW 37

KW 37

MONTAG: 18:00 – 19:30 UHR

SKILL AND STRENGTH: BACKSQUAT

5X4 TEMPO 42X1

 

3 ROUNDS

8 MEDBALL HALO

8 MEDBALL PUSH UP

8 MEDBALL COSSACK SQUAT

12 MEDBALL SKATER

10 MEDBALL FLOOR PRESS TOSS

 

6 ROUNDS: 30 SEC ON/ 30 SEC OFF

6 CAL SKI

6 KB SWING

6 BAR FACING BURPEE

6 SQUAT CLEAN

6 BIKE

6 PUSH UP

 

DONNERSTAG: 10:00 – 11:00 UHR

STRENGTH:  BARBELL SINGLE LEG ROMANIAN DEADLIFT

3X8 EACH LEG

 

FOR TIME

8 ROUNDS

16/11 CAL ROW

8 DOUBLE DB HANG CLEAN AND JERK 

2 WALL WALKS

TC 16 MIN

 

DONNERSTAG: 17:00 – 18:00 UHR

HYROX

 

DONNERSTAG: 19:45 – 20:45 UHR

CALISTHENICS

 

FREITAG: 17:30 – 18:30 UHR

STRENGTH: SUPERSET BACK / CHEST

A1: 4X8 KB FLOOR PRESS

A2: 4X12 ALT. GORILLA ROWS

90 SEC REST

 

10 AMRAP

8/6 CAL BIKE

8 DOUBLE DB FRONT RACK LUNGE 15/10

8 BOX JUMP

 

2 MIN REST

 

10 MIN AMRAP

8/6 CAL ROW

8 PULL UP

8 DOUBLE DB PUSH PRESS 15/10 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

 

IN TEAMS OF 2

4 ROUNDS FOR TIME

30 SYNCHRO AIR SQUAT

160M RUN TOGETHER

20 SYNCHRO DEADLIFT 

160M RUN TOGETHER

10 SYNCHRO BURPEE 

160 M RUN TOGETHER

5 SYNCHRO POWER CLEAN 

160M RUN TOGETHER

KW 36

KW 36

MONTAG: 18:00 – 19:30 UHR

SKILL: PULL UP

3X6 HANGING SHOULDER CIRCLES

3X5 SCAPULAR PULL UP

3X5 KIPPING SWING

 

EMOM 16

15- 30 SEC CHIN OVER THE BAR HOLD

12-15 PINCH PLATE BENCH PRESS

10-12 DB REACH UNDERNEATH

10 BENCH PULL

 

IN TEAMS OF TWO

3 ROUNDS

30 TTB

30 CAL ROW

30 BOX JUMP OVER

 

DONNERSTAG: 10:00 – 11:00 UHR

STRENGTH: FRONTSQUAT

EVERY 2 MIN X 10: 3 FS + 12 CURTSY SQUAT

 

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

DEVIL PRESS

12/ 10 CAL BIKE/ ROW/ SKI

 

DONNERSTAG: 17:00 – 18:00 UHR

HYROX

 

DONNERSTAG: 19:45 – 20:45 UHR

CALISTHENICS

 

FREITAG: 17:30 – 18:30 UHR

STRENGTH: DEADLIFT

FIND YOUR TODAYS 1 RM

 

5 ROUNDS

20 TATERS

15 KB SUMO DEADLIFT HIGH PULL

10 KB PUSH PRESS LEFT ARM

10 KB PUSH PRESS RIGHT ARM

5 BURPEE OVER KB

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

MURPH

1 MILE RUN

100 PULL UP

200 PUSH UP

300 SQUAT

1 MILE RUN