KW 52

MONTAG: 18:00 – 19:30 UHR

SKILL: SNATCH

EMOM8: 3 SNATCH+ 1 OVERHEAD SQUAT

 

UPPER BODY

12-10-8-6-6

SINGLE ARM DB ROW

INCLINE DB BENCH PRESS

PLATE HALO PRESS OUT

 

EMOM16

MAX ALT. DB HANG CLEAN & JERK

MAX CRUSH GRIP LUNGESTER

MAX PULL UP

MAX M RUN

 

MITTWOCH: 18:30 – 19:30 UHR:

3 SUPERSETS:

A1: 10 DB BOX STEP DOWN (EACH LEG); TEMPO: 3111

A2: 10 HEAVY RUSSIAN KB SWING 

2 MIN REST

 

21-15-9

THRUSTER

TTB

BOX JUMP

PUSH UP

DU

 

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

CORE

5 ROUNDS:

10 SEC HOLLOW HOLD

10 HOLLOW ROCK

20 SIT UP

1 MIN REST AFTER EACH ROUND

 

EVERY 2:30 MIN X 4 SETS

3 POWER CLEAN

2 LOW HANG CLEAN (UNDER KNEES)

1 SQUAT CLEAN

 

 

DONNERSTAG: 19:45 – 20:45 UHR

CALISTHENICS

 

 

SONNTAG: 11:00 – 12:00 UHR

50 DU

5 WALL WALK

40 DU 

4 WALL WALK

30 DU 

3 WALL WALK

20 DU

2 WALL WALK

10 DU 

1 WALL WALK

 

MOBILITY

KW 51

MONTAG: 18:00 – 19:30 UHR

SKILL: TTB

 

STRENGTH: LEGS

3 SETS OF:

6/6 BARBELL BACK RACK LUNGE

10 KB JUMPING SQUAT

16 STEPS KB HAMSTRING MARCH

 

6 ROUNDS FOR TIME

24 DU

16 GOBLET SQUAT

8 TTB

DIRECTLY INTO

30 CAL SKI/ 40 CAL ROW

 

MITTWOCH: 18:30 – 19:30 UHR:

STRENGTH: HANDSTAND PUSH

(NEGATIVE HSPU, PIKE PUSH UP OR Z PRESS)

3X8 REPS; 50 SEC REST

 

3:00 MIN ON, 3:00 MIN OFF X3

12/ 10 CAL BIKE// ROW

12 HEAVY RUSSIAN KB SWING 

MAX REP WALL BALL

 

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

4 SETS:

5-8 STRICT PULL UP (NEGATIV OR BANDED)

8-10 PUSH UP

15 HOLLOW ROCKS

 

5 ROUNDS

8 KB SUMO DEADLIFT HIGH PULL

12 BOX JUMP OVER

8 CAL BIKE

 

DONNERSTAG: 17:00 – 18:00 UHR

HYROX

 

DONNERSTAG: 19:45 – 20:45 UHR

CALISTHENICS

 

FREITAG: HEILIGABEND 10:00 – 11:00 UHR

SPECIAL TEAM OF TWO BY MARCELO

 

SONNTAG: 11:00 – 12:00 UHR

12 DAYS OF CHRISTMAS

 

KW 50

MONTAG: 18:00 – 19:30 UHR

SKILL: SPLIT JERK

 

STRENGTH: BENCH PRESS

10-8-6-6-6 TEMPO 31X2; 2 MIN REST

 

21-15-9

DEADLIFT

HANG CLUSTER

CAL ROW

 

MITTWOCH: 18:30 – 19:30 UHR:

STRENGTH: SNATCH

4X5 POWER SNATCH; 2 MIN REST

 

AMRAP 20

10 DB HANG POWER CLEAN

10M DB FRONT RACK LUNGE

5 DB SHOULDER TO OVERHEAD

 

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

4X8 BARBELL SINGLE LEG ROMANIAN DEADLIFT (EACH LEG)

 

3 ROUNDS

20 FRONT SQUAT

20 PUSH UP

 

2 ROUNDS

30 DEADLIFT

30 SIT UP

 

1 ROUND

40 BURPEE OVER THE BAR

 

DONNERSTAG: 17:00 – 18:00 UHR

HYROX

 

DONNERSTAG: 19:45 – 20:45 UHR

CALISTHENICS

 

FREITAG: 17:30 – 18:30 UHR

SUPERSET:

4X6 BEHIND THE NECK STRICT PRESS

4X10 DB BICEP CURL

2 MIN REST

 

EMOM16

1: 50 SEC WALL SIT

2: MAX AIR SQUAT

3: 12 ALT BOX STEP UP WITH DB

4: MAX DU

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

5 ROUNDS

1 MIN ON/ 1 MIN OFF

14 DUAL DB SNATCH

+MAX SIT UP

 

2 MIN REST

 

5 ROUNDS

1 MIN ON/ 1 MIN OFF

10 DB THRUSTER

+MAX PUSH UP

 

KW 49

MONTAG: 18:00 – 19:30 UHR

SKILL: WALL WALK

 

STRENGTH: DEADLIFT

4X 8 1 ½ DEADLIFT

 

10-8-6-4-2

SQUAT CLEAN

CAL BIKE/ ROW

DIRECTLY INTO

9-6-3

TTB

BAR FACING BURPEE

 

MITTWOCH: 18:30 – 19:30 UHR:

FIND YOUR 1 RM POWER CLEAN IN 16 MIN

 

EVERY 3 MIN X 6 ROUNDS

20 WALLBALL

15/12 CAL BIKE // 20/17 CAL ROW

8 CLEAN AND JERK

 

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

EMOM 12

1-6 MIN: 2 FRONT SQUAT (75-80& OF 1RM)

7-12 MIN:2  BACK SQUAT 

 

7 ROUNDS FOR TIME

7 (SINGLE LEG) V  UPS

7 JUMPING SQUAT

7 MOUNTAIN CLIMBER

7 PULL UP

7 SLAM BALL

7 RUSSIAN KB SWING

 

DONNERSTAG: 17:00 – 18:00 UHR

HYROX

 

DONNERSTAG: 19:45 – 20:45 UHR

CALISTHENICS

 

FREITAG: 17:30 – 18:30 UHR

EMOM40

1: 12/9 CAL BIKE

2: 0:30 HANDSTAND HOLD

3: 15/12 CAL ROW

4: WALL BALL 

5: 40 DU

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

IN TEAMS OF TWO

1000M ROW

80 BOX JUMP OVER

60 SYNCHRO SIT UP

40 NO JUMP BURPEE

20 SYNCHRO GROUND TO OVERHEAD

1000M ROW