KW 35

MONTAG: 18:00 – 19:30 UHR

SKILL: TTB

 

4 SETS 

8 DUAL DB/ KB HANG POWER SNATCH

8 DUAL DB/ DB FRONT SQUAT

20 M DB OVERHEAD CARRY

 

4 SETS

10/10 DB TORSO ROW 

12 GOBLET CYCLIST SQUAT

 

3 SETS

80 M SPRINT

8 DUAL DB CURTSY SQUAT LEFT EG

8 DUAL DB CURTSY SQUAT RIGHT LEG

8 DB SNATCH LEFT ARM

8 DB SNATCH RIGHT ARM

 

DIENSTAG: 18:00 – 19:00 UHR 

HYROX

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL AND STRENGTH: SNATCH

5,5,4,4,3 (CLIMBING WEIGHTS)

 

10-9-8-7-6-5

DUAL RUSSIAN KB SWING

TTB/ KNEE RAISE

 

DIRECTLY INTO:

 

8-8-7-7-6-6

CAL BIKE

KB RUSSIAN TWIST 

 

FREITAG: 17:30 – 18:30 UHR

PUSH & PULL

EMOM 10

ODD: 5 PUSH UP

EVEN: 5 PULL UP

 

3 SETS

8 UNBROKEN PUSH JERK

80 M JOG

1-2 MIN REST

 

FOR QUALITY 12 MIN

30 SEC ROW

3/3 TURKISH GET UP

2 WALL WALK + 20 SEC HOLD

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

EMOM 30

1: MAX CAL ROW (45 SEC)

2: 5 POWER SNATCH

3: MAX DU (45 SEC)

4: 16 SINGLE DB BOX STEP UP

5: REST

 

KW 34  

MONTAG: 18:00 – 19:30 UHR

 

SKILL: FRONT SQUAT

3X10 FRONT SQUAT

 

EVERY 2 MIN X5

5 CLUSTER (CLIMBING WEIGHTS)

 

4 SETS 

10/8 CAL BIKE SPRINT

40 M KB FRONT RACK CARRY (HEAVY)

60- 90 SEC REST

 

8 MIN ROW FOR DISTANCE

 

DIENSTAG: 18:00 – 19:00 UHR 

HYROX

 

MITTWOCH: 18:30 – 19:30 UHR:

10,8,8,8  BENT OVER ROW

 

3X8 HEEL SIT DB PRESS

 

AMRAP 10

10 TTB

5 BURPEE BOX JUMP OVER

15 CAL ROW

 

2 MIN REST

 

AMRAP 10

10 PULL UP

5 BURPEE TO TARGET

10 CAL SKI

 

FREITAG: 17:30 – 18:30 UHR

8/8 HALF KNEELING PLATE CHOP

10/ 10 DB EXTERNAL ROTATION

 

EMOM 20

1: 8-10 HAND RELEASE PUSH UP

2: 10 DB ARNOLD PRESS

3: 12-16 RENEGADE ROW

4: MAX M RUN

5: REST

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

EMOM 10

20 SEC MAX CAL BIKE- 40 SEC REST

 

EMOM 10

20 SEC MAX THRUSTER (50/ 35 KG)- 40 SEC REST

 

EMOM 10

20 SEC MAX BARBELL FLOOR PRESS –  40 SEC REST

 

KW 33

MONTAG: 18:00 – 19:30 UHR

 

SKILL: KB SWING

EMOM8

EVEN: 8 AMERICAN KB SWING

ODD: 8 RUSSIA KB SWING

 

12-10-8-6

BACK SQUAT

ALT ROMANIAN DEADLIFT STEPS FORWARD

KB WINDMILL

2 MIN REST

 

AMRAP12

3 WALL WALK

9 TTB

6 CLEAN AND JERK

 

DIENSTAG: 18:00 – 19:00 UHR 

HYROX

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: TTB

3X 8-10 TTB (TTR OR SINGLE LEG)

 

SUPERSETS:

10 HIP THRUST (HOLD FOR 2 SEC ON TOP)

8-10 ROWER V UP

 

3 ROUNDS FOR TIME

12 CAL BIKE

10 PUSH UP

16 ALT DB SNATCH

20 DU

 

FREITAG: 17:30 – 18:30 UHR

SKILL: PULL UP

3 SETS

2 STRICT 

3 KIPPING 

2 CHEST TO BAR

 

2 ROUNDS

6 KB PULL OVER

10  KB HORN BICEP CURL

12 KB GORILLA ROW

 

FOR QUALITY

2-3 SETS

10 HANDSTAND PUSH UP/

12 DB SHOULDER TO OVERHEAD

15 CAL ROW

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

TEAM OF TWO

 

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

POWER SNATCH

BAR FACING BURPEE

CAL BIKE

KW 32

MONTAG: 18:00 – 19:30 UHR

SKILL: OVERHEAD SQUAT

 

3 SUPERSETS:

8 SNATCH GRIP DEADLIFT

20 SEC HANGING L SIT

 

2 SUPERSETS

4 MIXED GRIP PULL UP

80 M DDB OVERHEAD CARRY

 

AMRAP 15

5 SQUAT CLEAN

10 PULL UP

15 DU

 

DIENSTAG: 18:00 – 19:00 UHR 

HYROX

 

MITTWOCH: 18:30 – 19:30 UHR:

2X 8-10 DB INCLINE BUTTERFLY

3X 6-8 DB CUBAN PRESS 

 

SINGLE ARM COMPLEX:

3X 4 DB PUSH PRESS + 4 DB PUSH JERK 

 

EMOM 12

1: 10-15 CAL ROW

2: 10 FLOOR PRESS

3: 3 ROPE CLIMB

4: REST

 

FREITAG: 17:30 – 18:30 UHR

3 ROUNDS

8/8 DB PETERSON BOX STEP DOWN

10/10 SINGLE LEG GLUTE BRIDGE 

12 BANDED LEG CURL

 

3X

300 M SKILL MILL

6/6 HEAVY WINDMILL

8/8 SPLIT STANCE KB SWING

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

4 SETS FOR QUALITY

A: 6-10 DB CLEAN AND STRICT PRESS

B: 12-18 CAL ROW

C: 8-12 DB DEADLIFT

D: 8-10 DB BOX STEP UP

E: 8-10 BURPEE OVER DB

 

KW 31

MONTAG: 18:00 – 19:30 UHR

 

SKILL: TTB

EMOM8:

3-6 TTB EVERY MINUTE

 

EMOM10

1-3 MIN: 4 POWER CLEAN

4-7 MIN: 3 POWER CLEAN

8-10 MIN: 2 POWER CLEAN

 

70/60 CAL ROW

80 ANCHORED SIT UP

50/ 40 CAL ROW

50 ALT. SINGLE ARM DEVIL PRESS

25/20 CAL ROW

40 SINGLE ARM DB THRUSTER

TIME CAP: 25 MIN

 

DIENSTAG: 18:00 – 19:00 UHR 

HYROX

 

MITTWOCH: 18:30 – 19:30 UHR:

(SUPINATED OR RING) PULL UP: 4 X MAX REP (MAX 10 REPS!)

 

4 SETS FOR QUALITY:

2 WALL WALK (HOLD FOR 10 SEC)

80 M FARMERS CARRY (2X HEAVY KB)

30 DU

10 SUPERMAN

 

FREITAG: 17:30 – 18:30 UHR

EMOM 9

1: FULL MINUTE FOR CAL (BIKE OR ROW)

2: 40 SEC STRICT PRESS 

3: 40 SEC BARBELL SINGLE LEG GLUTE BRIDGE (20 SEC EACH LEG)

 

3 SUPERSETS:

5/5 TALL KNEELING LANDMINE GOBLET PRESS OUT

8/8 LANDMINE SINGLE LEG ROMANIAN DEADLIFT

8/8 LANDMINE SINGLE ARM ROW

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

3 ROUNDS:

8-10 SUMO DEADLIFT 

8/8 SINGLE ARM OVERHEAD (SCALED: GOBLET) REVERSE DROP LUNGE 

 

20-15-10

CAL ROW

DEADLIFT

 

2 MIN REST

 

15-10-5

CAL BIKE

DEADLIFT