KW 48

MONTAG: 18:00 – 19:30 UHR

SKILL: PULL UP

 

1 POWER CLEAN + 10 PUSH PRESS

2 POWER CLEAN + 9 PUSH PRESS

3 POWER CLEAN + 8 PUSH PRESS

…

10 POWER CLEAN + 1 PUSH PRESS

 

5 ROUNDS FOR TIME

20 PLATE OH LUNGE

20 ALT. DB SNATCH

10 BURPEE OVER DB

 

MITTWOCH: 18:30 – 19:30 UHR:

STRENGTH: FRONT SQUAT

4X6  TEMPO 51X3 2 MIN REST

 

AMRAP 20

4 MAN MAKER

6 DOUBLE DB BOX STEP UP

8 DB RUSSIAN TWIST

 

DONNERSTAG: 10:00 – 11:00 UHR – !! OHNE COACH !!

STRENGTH: BARBELL Z PRESS

8,7,6,5 REPS; CLIMBING WEIGHTS

 

EMOM 10

ODD: 12 AMERICAN KB SWING

EVEN: 12 ALT. JUMPING LUNGE

 

DONNERSTAG: 17:00 – 18:00 UHR

HYROX

 

DONNERSTAG: 19:45 – 20:45 UHR

CALISTHENICS

 

FREITAG: 17:30 – 18:30 UHR

4 SUPERSETS

A1) 10 DUAL DB PRONE ROW

A2) 30 SEC RING PLANK

90 SEC REST

 

AMRAP 25

5 DEADLIFT

5 HANG POWER CLEAN

5 FRONT SQUAT

5 PUSH PRESS

5 BACK SQUAT

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

6 ROUNDS

30 SEC ON / 30 SEC OFF

 

6 AMERICAN KB SWING

6 BURPEE HIGH JUMP

6 THRUSTER

6 CAL  ROW

6 HSPU

6 CAL BIKE

KW 47

MONTAG: 18:00 – 19:30 UHR

SKILL: MUSCLE SNATCH: 4X6

 

4 ROUNDS

6 KANG SQUAT

MAX SEC FEET ELEVATED RING ROW HOLD

 

AMRAP 3

320 M RUN

AMRAP PULL UP

 

3 MIN REST

 

AMRAP 3

400 M ROW

AMRAP CLEAN AND JERK

 

3 MIN REST

 

AMRAP 3

300 M SKI

AMRAP TTB

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: KIPPING PULL UP: 3X5 

 

12 MIN AMRAP

15 WALL BALL

5 POWER CLEAN

3 OVERHEAD SQUAT

 

DONNERSTAG: 10:00 – 11:00 UHR – !! OHNE COACH !!

SUPERSET:

3 ROUNDS

1 ) 6 BACK SQUAT

2 ) 6 BOX HSPU

 

FOR TIME

2 ROUNDS

12-9-6

THURSTER

BURPEE BOX JUMP

 

DONNERSTAG: 17:00 – 18:00 UHR

HYROX

 

DONNERSTAG: 19:45 – 20:45 UHR

CALISTHENICS

 

FREITAG: 17:30 – 18:30 UHR

5X3 CLUSTER, CLIMBING WEIGHTS

 

E4MON X 4

14 BOX JUMP OVER

12 CAL ROW

6 SHOULDER TO OVERHEAD

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

FOR TIME

40 CAL ROW

10 MEDBALL CLEAN

40 CAL ROW

10 MEDBALL FRONT SQUAT

40 CAL ROW

80 M MEDBALL WALKING LUNGE

 

KW 46

 

MONTAG: 18:00 – 19:30 UHR

SKILL: TURKISH GET UP

 

PUSH PRESS: 5X5 TEMPO 3111

 

EMOM 16

12 DOUBLE DB DEADLIFT

8-10 DOUBLE DB Z PRESS

40 M DOUBLE DB OVERHEAD WALK

6-8 DEVILS PRESS

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: TTB

EMOM6: 5-8 TTB

 

5 ROUNDS FOR TIME

14 ALT KB GORILLA ROWS

12 ALT SUITCASE CURTSY SQUAT

10 AMERICAN KB SWING

 

DONNERSTAG: 10:00 – 11:00 UHR – !! OHNE COACH !!

SUPERSET:

3 ROUNDS

10 SEATED DB ARNOLD PRESS

20 MOUNTAIN CLIMBER

 

EMOM 20

5 BURPEE

5 AIR SQUAT

5 SITUP

 

DONNERSTAG: 17:00 – 18:00 UHR

HYROX

 

DONNERSTAG: 19:45 – 20:45 UHR

CALISTHENICS

 

FREITAG: 17:30 – 18:30 UHR

STRENGTH: SQUAT CLEAN

4 X 1 CLEAN PULL + 3 SQUAT CLEAN

 

8 ROUNDS FOR TIME

10 WALL BALL

2 POWER SNATCH

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

2 ROUNDS FOR TIME

30 RUSSIAN TWIST

30 PULL UP

30 THRUSTER

30 TTB

30 DU

30 DEADLIFT

 

KW 45

MONTAG: 18:00 – 19:30 UHR

SKILL: OVERHEAD SQUAT

1 BACK SQUAT + 2 PUSH PRESS BEHIND THE NECK + 3 OH SQUAT

 

STRENGTH: LEGS AND BOOTY

3 ROUNDS EACH LEG:

8 CURTSY SQUAT

8 SINGLE ARM DB CROSSBODY ROMANIAN DEADLIFT

8 PISTOL SQUAT 

30 SEC HOLLOW HOLD

 

15 MIN AMRAP

12/8 CAL SKI

8 HANG POWER CLEAN

6 HANDSTAND PUSH UP

 

MITTWOCH: 18:30 – 19:30 UHR:

STRENGTH: BENCH PRESS

FIND YOUR TODAYS 3 RM IN 15 MIN

 

12,11,10….1

THRUSTER

CAL BIKE/ ROW

 

DONNERSTAG: 10:00 – 11:00 UHR – OHNE COACH!

3 ROUNDS

30 ALT. BACK RACK REVERSE LUNGE

20 CAL ROW

 

AMRAP 30 WITH A PARTNER SYNCHRO

5 DEVILS PRESS

10 FRONT RACK LUNGE

180M  RUN

 

DONNERSTAG: 17:00 – 18:00 UHR

HYROX

 

DONNERSTAG: 19:45 – 20:45 UHR

CALISTHENICS

 

FREITAG: 17:30 – 18:30 UHR

STRENGTH: UPPER BODY

FOR QUALITY 

10-8-6-4-2

STRICT PRESS

CHIN UP (SCALE: BANDED; NEGATIVE OR RING ROW)

 

3 ROUNDS FOR TIME

500 M ROW

12 DEADLIFT (BODYWEIGHT)

21 BOX JUMP/ STEP UP

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

EMOM 18 FOR MAX REPS

1: WALL BALL

2: SUMO DEADLIFT HIGH PULL

3: BOX JUMP OVER

4: PUSH PRESS

5: ROW

6: REST

KW 44

MONTAG: 18:00 – 19:30 UHR

ENTFÄLLT, DA FEIERTAG!

 

MITTWOCH: 18:30 – 19:30 UHR:

FRONT SQUAT: 4X8 TEMPO 4OX2; 90 SEC REST

 

3X AMRAP 3 

12 CAL BIKE/ SKI

10 TTB

MAX THRUSTER (40/ 30 KG)

3 MIN REST

 

DONNERSTAG: 10:00 – 11:00 UHR

ALT. KB PUSH PRESS: 3X10

 

10 ROUNDS FOR TIME

5 DIP 

10 PUSH UP

15 SIT UP

 

DONNERSTAG: 17:00 – 18:00 UHR

HYROX

 

DONNERSTAG: 19:45 – 20:45 UHR

CALISTHENICS

 

FREITAG: 17:30 – 18:30 UHR

SKILL: KB SWING

EMOM 6

ODD: 8 RUSSIAN KB SWING

EVEN: 8 AMERICAN KB SWING

 

20-18-16-14-12

PUSH UP

DU

DIRECTLY INTO

10-8-6-4-2

BURPEE

DU

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

EMOM 18

1: 10 WALL BALL 

2: 8 DEVIL PRESS 

3: 60 SEC PLANK HOLD