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

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

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

 

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