KW 26

MONTAG: 18:00 – 19:30 UHR

 

MOBILITY 

 

SKILL: KIPPING HANDSTAND PUSH UP

 

DEADLIFT 

FIND YOUR 5 RM IN 15 MIN

 

3 ROUNDS

3 MIN ON – 1 MIN OFF

21 BARBELL Z PRESS

21 DEADLIFT

MAX BURPEE BOX JUMP OVER

 

MITTWOCH: 18:30 – 19:30 UHR:

4 SUPERSET:

8 PUSH UP

5 (WEIGHTED) PULL UP

 

3 ROUNDS FOR QUALITY

9 DB FLOOR PRESS

9 STRICT PULL UP/ 12 BODY ROW

18 TUCK UP

 

DIRECTLY INTO

 

3 ROUNDS FOR QUALITY

12 BULGARIAN RING ROW

8 HAND RELEASE PUSH UP

30 DU

 

DONNERSTAG: 11:00 – 12:00 UHR !! OHNE COACH !!

4 ROUNDS

10 DB UPRIGHT ROW

10 DB STANDING ARNOLD PRESS

10 DB HAMMER CURL

 

1500 M ROW

THEN 5 ROUNDS

4 CLUSTER

20 MOUNTAIN CLIMBER

8 POWER CLEAN

10 PISTOL SQUAT

 

FREITAG: 17:30 – 18:30 UHR

3X8 BOX SQUAT

3X10 KB SINGLE LEG ROMANIAN DEADLIFT

 

FOR TIME

16-12-8-4-2

CAL BIKE

PIKE LEG LIFT OVER 

CAL BIKE

DB RENEGADE ROW

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

AMRAP 15

80 M RUN

8 SINGLE ARM KB SNATCH (RIGHT ARM)

10 STRAIGHT LEG SIT UP

8 SINGLE ARM KB SNATCH (LEFT ARM)

80 M RUN

 

3 MIN REST

 

AMRAP 15

10 CAL ROW

4 DEVIL PRESS

10 SEC RING DIP SUPPORT

10 SEC CHIN OVER THE BAR HOLD

KW 25

MONTAG: 18:00 – 19:30 UHR

SKILL: DU

10-8-6-4

STRICT PRESS* 3 SEC HOLD AT THE TOP

ALT. KB GORILLA ROW

 

4 SETS (CLIMBING WEIGHTS)

1 MUSCLE SNATCH

1 SNATCH BALANCE

1 OH SQUAT

 

EMOM 12

1: MAX DU

2: MAX PULL UP

3: MAX CAL SKI

4: MAX RUSSIAN TWIST

 

MITTWOCH: 18:30 – 19:30 UHR:

3X8-10 HEAVY BARBELL GLUTE BRIDGE 

8/8 KB CURTSY BOX STEP DOWN

 

EVERY 3 MIN X 5

10 CAL ROW/ BIKE 

10 RUSSIAN KB SWING 

MAX WALL BALL SHOT

 

DONNERSTAG: 11:00 – 12:00 UHR !! OHNE COACH !!

3-5 SETS

15 GHD HIP EXTENSIONS

12 LANDMINE IT UP

30 M SINGLE  ARM FARMERS CARRY (EACH ARM)

 

10 MIN AMRAP

12 BARBELL OVERHEAD WALKING LUNGE

10 PULL UP

8 TTB

 

FREITAG: 17:30 – 18:30 UHR

3 SETS

16 BEAR CRAWL SHOULDER TAP

1 WALL WALK

MAX SEC HANDSTAND HOLD

 

FOR TIME

4 ROUNDS

6 X 10 M SHUTTLE RUN

6 HANG CLEAN AND JERK

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

IN TEAMS OF 3

AMRAP 40

MAX CAL ROW WHILE 2 OTHERS:

100 WALL BALL

100 SYNCHRO SIT UP

100 DEADLIFT

100 SYNCHRO AIR SQUAT

100 GROUND TO OVERHEAD

100 SYNCHRO PUSH UP

KW 24

MONTAG: 18:00 – 19:30 UHR

SKILL: KIPPING PULL UP

 

FIND YOUR 1 RM IN 15 MIN

3 POWER CLEAN + 2 FRONT SQUAT + 1 PUSH JERK

 

3 SETS:

300 M SKILL MILL

10 PUSH UP

60 SEC REST

10 BOX JUMP OVER

300 M ROW

 

MITTWOCH: 18:30 – 19:30 UHR:

4  SUPERSETS:

6 NARROW GRIP BENCH PRESS

12-15 BARBELL BICEP CURL

 

AMRAP 15

30 DU

16 ALT. KB GORILLA ROW

20 RUSSIAN KB SWING

6 BURPEE BROAD JUMP

 

DONNERSTAG: 11:00 – 12:00 UHR 

FEIERTAGSSPECIAL

 

FREITAG: 17:30 – 18:30 UHR

3X5 SUPINATED GRIP PULL UP

3X8 DB PULL OVER

 

AMRAP 10

3 THRUSTER

3 TTB

6 THRUSTER

6 TTB

…

2 MIN REST

AMRAP 8

4 DEADLIFT

10 CAL ROW

6 DEADLIFT

10 CAL ROW

…

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

4X 12 ALT. BARBELL BACK RACK REVERSE LUNGE

 

30 SEC ON: 30 SEC OFF

100 AIR SQUAT

80 SIT UP

60 PUSH UP

40 BURPEE

20 PULL UP

 

KW 23

MONTAG: 18:00 – 19:30 UHR

FEIERTAG – KURS ENTFÄLLT

 

MITTWOCH: 18:30 – 19:30 UHR:

8 X 1 ¼ BACK SQUAT

4 X 1.1.1.1 POWER SNATCH (SAME WEIGHT)

 

16-14-12-10-8-6-4-2

CAL BIKE

PUSH UP

SIT UP

 

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

EMOM 32 

1: 15 CAL CARDIO (SWITCH BETWEEN SKI, ROW AND SKILL MILL)

2: 10 KB SUMO DEADLIFT HIGH PULL

3: 10 GOBLET BOX STEP OVER

4: 15 AMERICAN KB SWING

5: 12 KB SINGLE ARM PUSH PRESS

6-8: REST

 

 

DONNERSTAG: 19:45 – 20:45 UHR

CALISTHENICS

 

FREITAG: 17:30 – 18:30 UHR

2 SETS

10 DB UPRIGHT ROW

8 HALF KNEELING KB HALO

6/6 SINGLE ARM ARNOLD PRESS

 

3 SETS FOR QUALITY

10 DB FLOOR PRESS

5 DIPS

60 SEC REST

10 PUSH UP

3 WALL WALK
SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

IN TEAMS OF TWO:

10 ROUNDS FOR TIME

PARTNER A:

12 DEADLIFT

9 HANG POWER CLEAN

6 SHOULDER TO OVERHEAD

 

PARTNER B:

12 CAL ROW