KW 30

MONTAG: 18:00 – 19:30 UHR

SKILL: PIKE PUSH UP

 

4 SUPERSETS:

10 SEAL ROW

10 HOLLOW ROCK

 

EVERY 5 MIN X 4

18 CAL ROW

15 HANG POWER CLEAN

AMRAP WALL BALL

(2 MIN REST)

 

DIENSTAG: 18:00 – 19:00 UHR 

HYROX

 

MITTWOCH: 18:30 – 19:30 UHR:

KB COMPLEX

EVERY 45 SEC X 12 

4 SINGLE ARM KB SNATCH FROM THE FLOOR

3 SINGLE ARM KB SNATCH

2 SINGLE ARM KB OVERHEAD REVERSE LUNGE

 

6 ROUNDS

90 SEC ON – 90 SEC OFF

5 BURPEE

10 PUSH UP

15 AIR SQUAT

MAX SIT UP

 

FREITAG: 17:30 – 18:30 UHR

4 X 5 SPLIT JERK (3 SEC PAUSE IN CATCH)

 

60 BENCH PRESS*

*EVERY TIME YOU BREAK 80 M RUN (SPRINT)

 

AMRAP 15

5 PENDLEY ROW

10 RING ROW

12 CAL ROW

12 PLANK WALK OUT

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

IN TEAMS OF TWO

YOU GO, I GO

 

10 ROUNDS

12 CAL BIKE

9 BAR FACING BURPEE

6 POWER SNATCH

KW 29

MONTAG: 18:00 – 19:30 UHR

SKILL: PULL UP

 

EMOM12

1: 8-10 ROTATIONAL MED BALL TOSS

2: 50 SEC TOE TAPS 

3: 5-8 PUSH UP

4: 10 LYING VERTICAL TOSS

 

4 ROUNDS

5 DIP

10 BARBELL FLOOR PRESS

15 CAL BIKE

10 RENEGADE ROW

 

DIENSTAG: 18.00 – 19:00 UHR 

HYROX

 

MITTWOCH: 18:30 – 19:30 UHR:

4X 6-8 BOX SQUAT

3X 10-12 BANDED HAMSTRING CURL

 

AMRAP 12

20 DU 

3 WALL WALK

12 CAL BIKE

 

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

3X5 BEHIND THE NECK SNATCH GRIP PRESS (5 SEC HOLD AT TEH TOP)

 

EVERY 3 MIN X 4

3 FRONT SQUAT + 3 STRICT PRESS 

 

3 SETS

200 M SKILL MILL 

15 M SLED PULL

10 HAND RELEASE PUSH UP

 

FREITAG: 17:30 – 18:30 UHR

3X 16 ALT. BARBELL BACK RACK WALKING LUNGE 

 

3 SUPERSETS

8/8 DB ROW

12 BANDED FACE PULL

 

12-10-8-6-4

CAL ROW

GOBLET BOX STEP UP

SIT UP

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

AMRAP 15

10 SQUAT CLEAN

15 DB PUSH PRESS

 

5 MIN REST

 

5 ROUNDS FOR TIME

400 M RUN 

12 OH SQUAT

 

KW 28

MONTAG: 18:00 – 19:30 UHR

12 MIN SKILL: SQUAT CLEAN

 

6X 3 POWER CLEAN + 3 FRONT SQUAT; 90 SEC REST

 

EVERY 5 MIN X 4

16 ALT. DB SNATCH

10 DDB DEADLIFT

8 DDB BURPEE (NO JUMP)

8 CAL ROW
DIENSTAG: 18:00 – 10:00 UHR

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SNATCH COMPLEX

EMOM 8

3 SNATCH GRIP DEADLIFT

2 HANG SNATCH

 

FOR QUALITY

10-8-6-4-2

RING BODY SAW

THRUSTER

DU

REVERSE LUNGE

 

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

9 MIN TTB SKILL WORK ON YOUR OWN

EMOM9: 4-6 REPS

 

4X 8 /8 BULGARIAN SPLIT SQUAT

4X10 DEFICIT BARBELL ROMANIAN DEADLIFT

 

9-12-15

CAL BIKE

KNEELING GOBLET PRESS

KB RUSSIAN TWIST

 

FREITAG: 17:30 – 18:30 UHR

3 ROUNDS:

8/8 SEATED SINGLE ARM ARNOLD PRESS

10 KB TRICEP EXTENSION

8-10 LATERAL RAISE

60 SEC REST 

 

AMRAP 10

8 PUSH PRESS

6 PUSH UP

4 BURPEE PULL UP

160 M RUN

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

8 ROUNDS

ACCUMULATE AS MANY TTB AS POSSIBLE

 

1 MIN ON – 1 MIN OFF

20 DU

4 DEVIL PRESS

MAX TTB

 

KW 27

MONTAG: 18:00 – 19:30 UHR

SKILL: PISTOL SQUAT

 

EMOM 12

1: 5/5 SINGLE ARM KNEELING DB PUSH PRESS

2: 5/5 SINGLE ARM DB OVERHEAD TALL KNEELING TO STANDING

3: TALL KNEELING HAMMER BICEP CURL

 

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

TTB 

RING ROW

PUSH UP

 

5-4-3-2-1

RIGHT ARM TURKISH GET UP

LEFT ARM TURKISH GET UP

WALL WALKS

TC: 20 MIN

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: RING DIP

EMOM 5: 4 RING DIP

 

AMRAP 20

5/5 KB WINDMILL

10/10 KB CLEAN AND PRESS

15 KB SUMO DEADLIFT HIGH PULL

20 AMERICAN KB SWING

 

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

FOR QUALITY 14 MIN

16 ALT. DB BENCH PRESS

8/8 DB ROW

80 M DB FRONT RACK CARRY

 

OH MY CORE:

3 SETS:

15-20 SEC L SIT HANG

15 KB STRAIGHT LEG SIT UP

15 KB RUSSIAN TWIST

 

21-15-9

PULL UP

BURPEE

JUMPING AIR SQUAT

 

FREITAG: 17:30 – 18:30 UHR

4 SUPERSETS:

HALF KNEELING LANDMINE PRESS: 6 EACH ARM

PLANK WALK UP: ALT. 12 -16 REPS

 

AMRAP6

3 MAN MAKER

20 DU

2 MIN REST

 

AMRAP6

4 CLEAN AND JERK

6 CAL BIKE

2 MIN REST

 

AMRAP6 

4 POWER SNATCH

6 CAL SKI

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

IN TEAMS OF TWO

AMRAP 36- SWITCH WHENEVER YOU WANT/ NEED

5 HANDSTAND PUSH UP

25 SINGLE ARM DB THRUSTER (22,5/15 KG)

20 DEADLIFT (90/ 60 KG)

21 CAL ROW