KW 9

MONTAG: 18:00 – 19:30 UHR

CORE FOR 3 ROUNDS:

8/8 SIDE PLANK ROTATION

8-10 BODY ROWS

5 TURKISH SIT UP + 1 TURKISH GET UP (RIGHT ARM)

5 TURKISH SIT UP + 1 TURKISH GET UP (LEFT ARM)

 

4 SETS:

4 SNATCH HIGH PULL

3 HANG POWER SNATCH

2 POWER SNATCH

1 OH SQUAT

 

AMRAP 21

5 POWER CLEAN

10 FRONT SQUAT

12 PULL UP

20 SIT UP

 

MITTWOCH: 18:30 – 19:30 UHR:

4 SETS

8/8 SINGLE LEG BOX NEGATIVE SQUAT

8/8 SIDE PLANK CLAMSHELL HIP THRUST

 

5 ROUNDS FOR TIME

400 M RUN

30 AMERICAN KB SWING

20 KB GOBLET SQUAT

10 PUSH UP

 

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

3 X 30-60 SEC HANDSTAND HOLD

4 X 5 KIPPING HANDSTAND PUSH UP (NEGATIVE HANDSTAND PUSH UP/ PIKE PUSH UP)

 

EMOM 12

1: 40 SEC ROW 

2: 8-12 DUAL KB CLEAN

3: SEATED BOX JUMP

 

DONNERSTAG: 17:00 – 18:00 UHR

HYROX

 

DONNERSTAG: 19:45 – 20:45 UHR

CALISTHENICS

 

FREITAG: 17:30 – 18:30 UHR

5 POWER CLEAN + 1 PUSH PRESS

4 POWER CLEAN + 2 PUSH PRESS

3 POWER CLEAN + 3 PUSH PRESS

2 POWER CLEAN + 4 PUSH PRESS

1 POWER CLEAN + 5 PUSH PRESS

(CLIMBING WEIGHTS)

 

FOR TIME

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

DEADLIFT (BODYWEIGHT)

TTB

BURPEE OVER THE BAR

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

OPEN WOD 22.1

AMRAP 15

3 WALL WALKS

12 DB SNATCH (22,5/ 15 KG)

15 BOX JUMP OVER

KW 8

MONTAG: 18:00 – 19:30 UHR

OVERHEAD MOBILITY

SKILL: OH SQUAT

3X6 SOTS PRESS

3X6 FRONT SQUAT TEMPO: 40X1

3X8 OH SQUAT

 

9 ROUNDS

3 THRUSTER

6 CAL BIKE

9 DEADLIFT

 

MITTWOCH: 18:30 – 19:30 UHR:

3 SETS:

6 Z BRADFORD PRESS

8 TALL KNEELING SNATCH GRIP PRESS

5/5 HALF KNEELING PLATE HALO

 

5-10-15-20-15-10-5

WALL BALL 

TTB

SUMO DEADLIFT HIGH PULL

 

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

4 ROUNDS

8/8 PISTOL SQUAT; 30 SEC REST

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

16 ALT. JUMPING LUNGE

2:30 REST

 

EMOM 25

1: 10 DDB BURPEE

2: 10-12 CAL ROW

3: 10-12 DDB PUSH PRESS

4: 20 DU

5: REST

 

DONNERSTAG: 17:00 – 18:00 UHR

HYROX

 

DONNERSTAG: 19:45 – 20:45 UHR

CALISTHENICS

 

FREITAG: 17:30 – 18:30 UHR

4 SETS:

A1: 10 GLUTE BRIDGE KB FLOOR PRESS; TEMPO:31X2; 45 SEC REST

A2: 8-10 BOX TRICEP DIPS

2 MIN REST

 

3 ROUNDS FOR MAX REPS

1 MIN MAX CAL SKI

1 MIN MAX AIR SQUAT

1 MIN MAX CAL ROW

1 MIN MAX M FARMERS CARRY

1 MIN REST

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

FIND YOUR TODAYS 1 RM DEADLIFT

 

IN TEAMS OF TWO 

50 BOX JUMP OVER

50 RUSSIAN KB SWING (24/16 KG)

50 ABMAT SIT UP

50 DEADLIFT (70/ 50 KG)

50 BURPEE TO TARGET

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

 

KW 7

MONTAG: 18:00 – 19:30 UHR

SKILL: SPLIT JERK

3X8  SPLIT JERK

 

3 ROUNDS

8 BENCH PRESS

10 DB UPRIGHT ROW

80 M  DB OVERHEAD CARRY

90 SEC REST 

 

7 MIN AMRAP

200 M SKI

10 SINGLE ARM WALKING LUNGE

8 ALT DB SNATCH

 

3 MIN REST

 

7 MIN AMRAP

8 WALL BALL

12 SIP UP

16 DU

 

MITTWOCH: 18:30 – 19:30 UHR:

3X8 1 ¼ BACK SQUAT (CLIMBING WEIGHTS)

 

7 ROUNDS FOR TIME

7 DEADLIFT

7 BAR FACING BURPEE

7 FRONT SQUAT

7 PUSH JERK

 

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

3X8 BARBELL BULGARIAN SPLIT SQUAT; TEMPO 2020  (EACH LEG)

3X10 KB COSSACK SQUAT

 

CORE:

4 ROUNDS

10 HOLLOW ROCK

20 SEC RIGHT SIDE PLANK HOLD 

20 SEC LEFT SIDE PLANK HOLD

12 L SIT LIFT OVER

8 SUPERMAN

 

DONNERSTAG: 17:00 – 18:00 UHR

HYROX

 

DONNERSTAG: 19:45 – 20:45 UHR

CALISTHENICS

 

FREITAG: 17:30 – 18:30 UHR

EVERY 2 MIN X 5 SETS

5 HANG POWER SNATCH (CLIMBING WEIGHTS)

 

21-15-9

CAL BIKE/ ROW

PUSH UP

AMERICAN KB SWING

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

1 MIN ON; 1 MIN OFF:

5 ROUNDS

8 CAL CARDIO

8 THRUSTER

8 PULL UP

8 LATERAL BOX STEP UP

8 BENT OVER BARBELL ROW

 

KW 6

MONTAG: 18:00 – 19:30 UHR

SKILL: DU

4 X 8 SEGMENTED CLEAN DEADLIFT 

4 X 8/8 BIRD DOG ROW

 

FOR TIME

2-4-6-8-10

WALL WALKS

20-40-60-80-100

DU

 

MITTWOCH: 18:30 – 19:30 UHR:

A1: 10 GOBLET KANG SQUAT 

A2: 5/5 KB WINDMILL

A3: 8/8 SINGLE ARM RUSSIAN KB SWING 

2-3 MIN REST

 

AMRAP 6

1,2,3… C2B PULL UP 

5 CAL SKI AFTER EACH SET

 

2 MIN REST

 

AMRAP 6

1,2,3… GROUND TO OVERHEAD

15 BOX JUMP OVER AFTER EACH SET

 

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

EVERY 3 MIN X 4 SETS

15 CAL ROW

8 DB SPRAWL 

6 DB PUSH JERK

 

5 ROUNDS

15 OH SQUAT

15 BURPEE OVER THE BAR

15 WALL BALL

 

DONNERSTAG: 17:00 – 18:00 UHR

HYROX

 

DONNERSTAG: 19:45 – 20:45 UHR

CALISTHENICS

 

FREITAG: 17:30 – 18:30 UHR

4X10 HALF KNEELING STRICT PRESS (SWITCH LEG AFTER 5 REPS)

 

2 ROUNDS 

50 CAL BIKE/ ROW

40 MOUNTAIN CLIMBER

30 DU

20 GOBLET BOX STEP OVER

10 ALT TURKISH GET UP

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

AMRAP 25

10 PENDLAY ROW

10 YOGA PUSH UP

10 ROMANIAN DEADLIFT

10 HOLLOW ROCKS

250 M ROW (HARD)