KW 17

MONTAG: 18:00 – 19:30 UHR

 

SKILL: TOES TO BAR 

EMOM 7

4-6 TOES TO BAR/ TOES TO RING

 

3 SETS:

6-8 FEET ELEVATED RING ROW

40 SEC PLANK HOLD

 

AMRAP 10

30 DU

20 RUSSIAN KB SWING

10 TTB

 

MITTWOCH: 18:30 – 19:30 UHR:

WOCHE 3:

BENCH PRESS: 3X6 @  70% OF YOUR 1 RM

 

5 ROUNDS FOR TIME

5/5 SINGLE ARM DEVIL PRESS INTO THRUSTER

30 DU

 

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

PUSH PRESS: BUILD TO A HEAVY SET OF 3 REPS IN 15 MIN

 

EMOM 20

1: 30 DU

2: MAX M DB FARMERS CARRY

3: 12 CAL CARDIO

4: 30 SEC HANDSTAND HOLD

5: REST

 

DONNERSTAG: 17:00 – 18:00 UHR

HYROX

 

DONNERSTAG: 19:45 – 20:45 UHR

CALISTHENICS

 

FREITAG: 17:30 – 18:30 UHR

4 SUPERSETS:

8/8 FRONT RACK REVERSE LUNGE

8/8 KB SINGLE LEG ROMANIAN DEADLIFT

 

3 ROUNDS FOR QUALITY

15 AMERICAN KB SWING

10 WALKING LUNGE

12 ASSAULT BIKE

10 PUSH UP

15 SIT UP

10 KB SUMO DEADLIFT HIGH PULL

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

WOCHE 3:

BACK SQUAT: 3X6 @ 70% OF YOUR 1 RM

 

AMRAP 16

6 PULL UP

7 HANG POWER SNATCH

10 JUMPING AIR SQUAT

 

KW 15

MONTAG: 18:00 – 19:30 UHR

ES FINDET KEIN KURS STATT.

 

MITTWOCH: 18:30 – 19:30 UHR:

WOCHE 2:

BACK SQUAT: 3 X 8 @ 65 % OF YOUR 1 RM

 

EVERY 2 MIN X 6 ROUNDS

18/ 14 CAL ROW

MAX WALL BALLS

 

 

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

SUPERSET

Z PRESS: 4 X 8 

DB HAMMER CURL: 4 X 8-10

 

3 ROUNDS FOR TIME

10 DOUBLE DB DEADLIFT

10 DOUBLE DB PUSH PRESS

200 M SKILL MILL

 

DONNERSTAG: 17:00 – 18:00 UHR

HYROX

 

DONNERSTAG: 19:45 – 20:45 UHR

CALISTHENICS

 

FREITAG: 17:30 – 18:30 UHR

WOCHE 2: 

BENCH PRESS: 3 X 8 @ 65 % OF YOUR 1 RM

 

AMRAP 3

6 THRUSTER (30/ 42,5 KG)

12 DU

3 MIN REST

AMRAP 3

6 PULL UP

6 CAL BIKE

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

EMOM 25

1: 15 MOUNTAIN CLIMBER

2: 10 FRONT SQUAT

3: 12 HEAVY RUSSIAN TWIST

4: 4 WALL WALKS

5: REST

KW 15

MONTAG: 18:00 – 19:30 UHR

WOCHE 1

BACK SQUAT: 3X8 @ 60% OF YOUR 1RM

3×10 BULGARIAN SPLIT SQUAT (EACH LEG)

 

AMRAP 15

4 ROUNDS

8 ALT DB SNATCH

10 BURPEE OVER THE DB

 

DIRECTLY INTO AMRAP OF

8 DB THRUSTER

20 DU

 

MITTWOCH: 18:30 – 19:30 UHR:

WOCHE 1:

BENCH PRESS: 3X8 @ 60%  OF YOUR 1 RM

 

18-15-12-9-6-3

CAL SKI

PUSH JERK

 

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

3 ROUNDS

A1: 15-20 SEC RING DIP HOLD 

A2: 6-8 BENCH DIP

2 MIN REST

 

3 ROUNDS:

8 DB BENT OVER ROW (EACH ARM)

6 NEGATIVE PULL UP

2 MIN REST

 

2000 M ROW FOR TIME

 

DONNERSTAG: 17:00 – 18:00 UHR

HYROX

 

DONNERSTAG: 19:45 – 20:45 UHR

CALISTHENICS

 

FREITAG: 10:30 – 12:00 UHR

!! OSTER SPECIAL!!

LASST EUCH ÜBERRASCHEN

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

ES FINDET KEIN KURS STATT.

 

KW 14

MONTAG: 18:00 – 19:30 UHR

 

SKILL: BACK SQUAT

FIND YOUR 1 RM IN 15-20 MIN

 

4 ROUNDS FOR TIME

30 RUSSIAN KB SWING

20 GOBLET SQUAT

600 M ROW

 

MITTWOCH: 18:30 – 19:30 UHR:

BENCH PRESS

FIND YOUR 1 RM IN 15-20 MIN

 

AMRAP 15

10 KIPPING HANDSTAND PUSH UP

30 DU

15M DOUBLE DB FRONT RACK LUNGE

 

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

3 SETS PER ARM FOR QUALITY

2 TURKISH GET UP

4 WINDMILL

6 OVERHEAD SQUAT

 

4 SETS

2 MIN ON – 1 MIN OFF

3 ROPE CLIMB

10 POWER CLEAN

*MAX BURPEE IN REMAINING TIME

 

DONNERSTAG: 17:00 – 18:00 UHR

HYROX

 

DONNERSTAG: 19:45 – 20:45 UHR

CALISTHENICS

 

FREITAG: 17:30 – 18:30 UHR

DEADLIFT

FIND YOUR 1 RM IN 15-20 MIN

 

EMOM 20

1: 15-20 WALL BALL

2: 10-15 CAL BIKE

3: 15-20 ALT. DB SNATCH

4: 10-15 CAL SKI

5: REST

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

IN TEAMS OF TWO

100 DEADLIFT

50 CAL BIKE

80 POWER CLEAN

50 CAL BIKE

60 PUSH JERK

50 CAL BIKE

40 POWER SNATCH

50 CAL BIKE

20 THRUSTER

50 CAL BIKE