KW 43

KW 43

MONTAG: 18:00 – 19:30 UHR

SKILL: TTB

 

3 SETS OF:

6 LYING TTB 

10 LAT PULL DOWN

6-8 PIKE LEG LIFT

6-8 KIPPING LEG RAISES

 

AMRAP 7

8 ALT. GLUTE BRIDGE KB FLOOR PRESS

4/4 SINGLE ARM AMERCIAN KB SWING

8 ALT. KB CLEAN FROM THE FLOOR

2 MIN REST

AMRAP 7

10 KB OVERHEAD WALKING LUNGE 

8 KB RUSSIAN TWIST

6 BURPEE OVER KB

 

CORE FINISHER

3 ROUNDS

8/8 SIDE PLANK TO CRUNCH ON A BANK

5/5 MEDBALL THROW TO A PARTNER

 

MITTWOCH: 18:30 – 19:30 UHR:

UPPER BODY

 

3 SETS OF:

8-10 FEET ELEVATED RING ROWS

5 NEGATIVE PULL UP AS SLOW AS YOU CAN

10 DB PULLOVER

 

1 MN ON ; 1 MIN OFF X 8 ROUNDS

12 DUAL RUSSIAN KB SWING

MAX CAL BIKE/ SKI

 

DONNERSTAG: 10:00 – 11:00 UHR

4X6 BULGARIAN SPLIT SQUATS EACH LEG

 

FOR TIME

4 ROUNDS

20 WALL BALL

40 ALT DB SNATCH

60 DU

 

DONNERSTAG: 17:00 – 18:00 UHR

HYROX

 

DONNERSTAG: 19:45 – 20:45 UHR

CALISTHENICS

 

FREITAG: 17:30 – 18:30 UHR

STRENGTH:  POWER SNATCH

EMOM 7: 3 UNBROKEN POWER SNATCH 

 

15-12-9-6-3

CAL ROW

PULL UP

SHOULDER TO OVERHEAD

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

100 SINGLE UNDER

40 WALL  BALL

100 SINGLE UNDER

30 PUSH PRESS

100 SINGLE UNDER

20 PULL UP

100 SINGLE UNDER

10 BAR FACING BURPEE

KW 42

KW 42

MONTAG: 18:00 – 19:30 UHR

SKILL & STRENGTH: HANDSTAND PUSH UP

 

4 SETS:

6 PUSH UP/ PIKE PUSH UP

1 WALL WALK + HANDSTAND HOLD FOR 30 SEC

HANDSTAND WALK AROUND THE BOX

 

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

DEADLIFT  

RUSSIAN TWIST

 

160M RUN AFTER EACH SET

 

MITTWOCH: 18:30 – 19:30 UHR

CLEAN COMPLEX: EVERY 3 MIN X 4

3 HANG CLEAN + 3 FRONT SQUAT + 3 SHOULDER TO OVERHEAD

 

21-15-9

MEDBALL CLEAN

HAND RELEASE PUSH UP

SIT UP

 

DONNERSTAG: 10:00 – 11:00 UHR

4X6 BULGARIAN SPLIT SQUATS EACH LEG

 

AMRAP 15

15 GOBLET SQUAT

30 RUSSIAN KB SWING

10 BURPEE OVER KB

 

DONNERSTAG: 17:00 – 18:00 UHR

HYROX

 

DONNERSTAG: 19:45 – 20:45 UHR

CALISTHENICS

 

FREITAG: 17:30 – 18:30 UHR

5X4 BACK SQUAT TEMPO 42X1

 

27-21-15-9

THRUSTER (40/30 KG)

BURPEE OVER THE BAR

TC 15 MIN

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

EMOM 25

1 15/11 CAL ROW

2 12 BOX JUMP OVER

3 10 PUSH PRESS

4 8 ALT SINGLE ARM DEVIL PRESS

5 REST

 

KW 41

KW 41

MONTAG: 18:00 – 19:30 UHR

SKILL: WALL BALL

 

STRENGTH: BENCH PULL

4X6 CLIMBING WEIGHTS

 

20 MIN AMRAP

YOU GO, I GO

5 PULL UP

5 PUSH UP

5 AIR SQUAT

5 SIT UP

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: STRICT PRESS

10-8-6-6-6; 80M DOUBLE KB FARMERS CARRY BETWEEN SETS

 

5 ROUNDS

45 SEC ON – 15 SEC OFF

FRONT SQUAT 

BURPEE

AMERICAN KB SWING (24/16 KG)

ROW

 

DONNERSTAG: 10:00 – 11:00 UHR

FRONT SQUAT

4X8 REPS TEMPO: 30X0; 90 SEC REST

 

4 ROUNDS

DUMBBELL WOD:

8 ALT. RENEGADE ROW

8 DUAL DEADLIFT 

8 ALT. BOX STEP UP

8 DUAL CLEAN AND JERK

90 SEC AFTER EACH ROUND

 

DONNERSTAG: 17:00 – 18:00 UHR

HYROX

 

DONNERSTAG: 19:45 – 20:45 UHR

CALISTHENICS

 

FREITAG: 17:30 – 18:30 UHR

STRENGTH: UPPER BODY

4X SUPERSET:

8-10/ARM SINGLE ARM DB BENCH PRESS

12 DOUBLE DB BICEP CURL

2 MIN REST REST

 

EMOM10

10 CAL ROW + MAX PULL UP

 

FOR TIME

150 WALL BALL

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

AMRAP 10

10 ALT. KB GORILLA ROW

10 PLATE/ WALLBALL OVERHEAD SQUAT

20 DU

3 MIN REST

AMRAP 12

10 CAL BIKE

8 TTB

6 THRUSTER

KW 40

KW 40

 

MONTAG: 18:00 – 19:30 UHR

SNATCH BALANCE: 4X8 MODERATE WEIGHT

 

SKILL: HANG SNATCH 5X5;  90 SEC REST

 

4 ROUNDS

8/8 PISTOL SQUAT TO A BOX; 30 SEC REST

8/8 BARBELL SINGLE LEG ROMANIAN DEADLIFT; 30 SEC REST

16 ALT. JUMPING LUNGE

2:30 REST

 

MITTWOCH: 18:30 – 19:30 UHR:

 

SKILL: SPLIT JERK

4X6 MODERATE WEIGHT

 

AMRAP 21

21 DEADLIFT (42,5/ 30 KG)

21 POWER CLEAN

21 SHOULDER TO OVERHEAD

21 BACK SQUAT

 

DONNERSTAG: 10:00 – 11:00 UHR

SKILL: DU

 

4 SETS

500M ROW

10 KNEELING PARTNER MEDBALL THROW

10 HOLLOW ROCK

12 MEDBALL JUMPING SQUAT

 

10,8,6,6,6 FRONT SQUATS

 

DONNERSTAG: 17:00 – 18:00 UHR

HYROX

 

DONNERSTAG: 19:45 – 20:45 UHR

CALISTHENICS

 

FREITAG: 17:30 – 18:30 UHR

STRENGTH: 3 RM DEADLIFT

 

EMOM 25

10 CAL BIKE/ ROW

15 WALL BALL

30 DU

10 DEVIL PRESS

REST

 

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 BOX JUMP OVER

50 AMERICAN KB SWING (24/16 KG)

50 ABMAT SIT UP

50 DEADLIFT (70/ 50 KG)

50 BURPEE

50 PULL UP

50 OVERHEAD LUNGE PLATE (20/15 KG)

50 HAND RELEASE PUSH UP

50 WALL BALL SHOT (9/6 KG)

50 CAL ROW