KW 13

MONTAG: 18:00 – 19:30 UHR

SKILL: POWER SNATCH

 

4 SUPERSETS

6 SNATCH GRIP BEHIND THE NECK PUSH PRESS

6 SNATCH BALANCE

 

6 ROUNDS FOR TIME

25 AMERICAN KB SWING

12 KB GOBLET SQUAT

250 M ROW

 

MITTWOCH: 18:30 – 19:30 UHR:

3 SUPERSETS:

8 SINGLE ARM DB PUSH PRESS TEMPO: 30X1

8 PUSH UP

 

FOR TIME

20 THRUSTER (42,5/ 30 KG)

20 DEADLIFT

20 PUSH JERK

20 FRONT SQUAT

*4 BURPEES EVERY 2 MIN*

 

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

3 X 10 BULGARIAN SPLIT SQUAT (EACH LEG)

 

3 X 8 BARBELL HIP THRUST (CLIMBING WEIGHTS)

 

EMOM 16

1: 20 ELBOW TO TALL PLANK

2: 40 SEC SINGLE ARM KB FARMERS CARRY

3: 12 CAL BIKE

4: REST

 

DONNERSTAG: 17:00 – 18:00 UHR

HYROX

 

DONNERSTAG: 19:45 – 20:45 UHR

CALISTHENICS

 

FREITAG: 17:30 – 18:30 UHR

4 X 6 CUBAN PRESS 

 

4 ROUNDS

40 DU

30 AIR SQUAT

20 BURPEE

10 ALT. SINGLE ARM DEVIL PRESS

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

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

HANG SNATCH

BOX JUMP

SIT UP

SUMO DEADLIFT HIGH PULL

KW 12

MONTAG: 18:00 – 19:30 UHR

SKILL: PULL UP

 

3 SETS:

A1: 8 FLOOR PRESS, 30 SEC REST

A2: 8 SINGLE ARM DB ROW, 30 SEC REST

A3: 10 TALL KNEELING HAMMER CURL (ONE DB), 30 SEC REST

3 MIN REST

 

EMOM 20

1: 30 DU

2: 3 DEADLIFT + 3 POWER CLEAN

3: 16 JUMPING LUNGE

4: MAX TTB

5: REST

 

MITTWOCH: 18:30 – 19:30 UHR:

DEADLIFT 

1: BUILD A HEAVY SET OF 10 REPS

2: 1X10 90 %, 1X10 80% 

 

8 ROUNDS NOT FOR TIME 

(SINGLE ARM DB WORKOUT)

5 DEADLIFT

5 HANG CLEAN

5 FRONT RACK SQUAT

5 PUSH PRESS

5 OVERHEAD REVERSE LUNGE 

! SWITCH ARM AFTER EACH FULL ROUND !

 

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

CORE

4 ROUNDS:

30 SEC TUCK  L SIT  HOLD

4 TURKISH SIT UP (LEFT ARM)

4 TURKISH SIT UP (RIGHT ARM)

20 RUSSIAN TWIST

 

3 SETS

12 ALT. GORILLA ROW

300M ROW 

2 MIN REST

 

AMRAP 9

1 ROPE CLIMB

5 SNATCH

 

1 ROPE CLIMB

2 SNATCH

… ADDING 1 ROPE CLIMB EVERY ROUND

 

DONNERSTAG: 17:00 – 18:00 UHR

HYROX

 

DONNERSTAG: 19:45 – 20:45 UHR

CALISTHENICS

 

FREITAG: 17:30 – 18:30 UHR

STRICT PRESS: 5X3 (CLIMBING WEIGHTS)

 

75-50-25

IN TEAMS OF TWO

CAL SKI

THRUSTER

BURPEE TO TARGET

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

EMOM 35

1: 15/ 20 CAL ROW

2: 5/5  KB WINDMILL

3: 20 WALL BALL

4: 10 PULL UP

5: 12 KB SUMO DEADLIFT HIGH PULL

6: 10 PUSH UP

7: REST

 

KW 11

MONTAG: 18:00 – 19:30 UHR

SKILL: HANDSTAND 

4 SETS OF:

10 Z PRESS

8 PUSH UP

1O HOLLOW BANDED LAT PULL DOWN

30-60 SEC HANDSTAND HOLD

*REST 45 SEC AFTER EACH EXERCISE

 

21-15-9-6-3           

FRONT SQUAT

PULL UP

HANDSTAND PUSH UP

AMERICAN KB SWING

BOX JUMP

 

MITTWOCH: 18:30 – 19:30 UHR:

4 SETS:

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

 

AMRAP 15

3,6,9,12…

CLEAN AND JERK

TTB

BURPEE

80 M SPRINT

 

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

4 X 3 HANG POWER CLEAN + 2 SQUAT CLEAN; 2 MIN REST

 

3 SETS PER ARM

2 TURKISH GET UP

4 WINDMILL

6 OVERHEAD SQUAT

 

2 ROUNDS – EACH FOR TIME

30 DU

20 AIR SQUAT

10 BURPEE

20 AIR SQUAT

30 DU

3 MIN REST

 

DONNERSTAG: 17:00 – 18:00 UHR

HYROX

 

DONNERSTAG: 19:45 – 20:45 UHR

CALISTHENICS

 

FREITAG: 17:30 – 18:30 UHR

4 SUPERSETS:

A1: 8 SPLIT STANCE ROMANIAN DEADLIFT (EACH LEG)

A2: 12 WALKING LUNGE 

 

1000 M ROW

30 POWER SNATCH

30 DEADLIFT

30 BENT OVER ROW

30 BACK SQUAT

30 POWER CLEAN

1000 M ROW

TC 22 MIN

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

OPEN WOD 22.3

21 KIPPING/ JUMPING CHIN OVER THE BAR PULL UP

42 DU/ SU

21 THRUSTER 

 

18 KIPPING/ JUMPING CHIN OVER THE BAR PULL UP

36 DU/ SU

18 THRUSTER 

 

15 CHEST TO BAR/ KIPPING/ JUMPING PULL UP

30 DU/ SU

15 THRUSTER 

TC 12 MIN

KW 10

MONTAG: 18:00 – 19:30 UHR

 

5 SETS FOR QUALITY

4 FRONT SQUAT

8 BACK SQUAT

2 MIN REST

 

FOR TIME

3 ROUNDS

10 CAL BIKE

12 JUMPING LUNGE

8 TTB

10 CAL SKI

 

MITTWOCH: 18:30 – 19:30 UHR:

4 X 8 BENCH PRESS, TEMPO 31X2, SAME WEIGHT

 

EMOM 32

12 CAL ROW

15 WALL BALL

12 CAL ROW

10 SPRAWL & POWER CLEAN

 

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

4 X 8 ALT. ARNOLD PRESS

4 X 10 LATERAL RAISE 

 

AMRAP 23

23 AIR SQUAT

23 PUSH UP

23 RUSSIAN KB SWING

23 LUNGE

23 PLAN SHOULDER TAP

 

DONNERSTAG: 17:00 – 18:00 UHR

HYROX

 

DONNERSTAG: 19:45 – 20:45 UHR

CALISTHENICS

 

FREITAG: 17:30 – 18:30 UHR

3 X 10 CYCLIST FRONT SQUAT (CLIMBING WEIGHTS)

 

AMRAP 5

1-2-3-4…

HAND RELEASE PUSH UP

+5 CAL BIKE

 

2 MIN REST

 

AMRAP 5

2-4-6-8…

TTB

+5 CAL ROW

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

OPEN WOD 22.2

 

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

DEADLIFT (100/70 KG)

BAR FACING BURPEE

TC: 10 MIN