KW 39

MONTAG: 18:00 – 19:30 UHR

SKILL: FRONT SQUAT

FRONT RACK MOBILITY

 

3 ROUNDS

6 FRONT SQUAT 

6/6 BACK RACK SPLIT SQUAT

3/3 HEAVY TURKISH GET UP

 

2 ROUNDS FOR QUALITY

30 DEADLIFT (60/ 45 KG)

20 SQUAT CLEAN

10 SHOULDER TO OVERHEAD

800 M SKILL MILL

 

DIENSTAG: 18:00 – 19:00 UHR 

HYROX

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: DU

3X 15 DU UNBROKEN

 

10,9,8,7…1 

MUSCLE CLEAN

1,2,3,4….10

STRICT PRESS

 

2 MIN ON – 1 MIN OFF X 4

6 SNATCH

12 (SINGLE LEG) V UP

AMRAP 

PISTOL SQUAT

 

DONNERSTAG: 17:30 – 18:30 UHR

HYROX

 

FREITAG: 17:30 – 18:30 UHR

SKILL: PULL UP

3X 5 BANDED, NEGATIVE OR STRICT PULL UP

 

EMOM16

1: 6 SUITCASE KNEE OVER TOE SPLIT SQUAT R

2: 20-30 SEC ADDUCTION BIAS SIDE PLANK R 

3: 5 SUITCASE KNEE OVER TOE SPLIT SQUAT L

4: 20-30 SEC ADDUCTION BIAS SIDE PLNK L

 

AMRAP 15

2-4-6-8…*

GORILLA ROW

BURPEE

*EVERY 3 MIN 2 WALL WALK

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

20 ROUNDS FOR TIME 

IN TEAMS OF TWO (YOU GO, I GO)

 

10 CAL BIKE

5 DEADLIFT (80/55 KG)

5 POWER CLEAN

15 DU

KW 38

MONTAG: 18:00 – 19:30 UHR

SKILL: ROPE CLIMB

 

2 ROUNDS

10 PRONE TRAP 3 RAISE

6 SEATED DB CIRCLES

6 BICEP CURL

 

FOR QUALITY

2-4-6-8-10

THRUSTER

*250 M ROW AFTER EACH SET

 

CORE

2 ROUNDS

15 STRAIGHT LEG SIT UP

45 SEC PLANK RIGHT ARM (LEG LIFT)

1 MIN REST

45 SEC PLANK LEFT ARM (LEG LIFT)

10 RING BODY SAW

 

DIENSTAG: 18:00 – 19:00 UHR 

HYROX

 

MITTWOCH: 18:30 – 19:30 UHR:

EMOM10

1 POWER SNATCH

1 HANG (UNDER THE KNEE) SNATCH

1 HANG (ABOVE THE KNEE) SNATCH

 

3 SETS

16 ALT. DB BENCH PRESS

12 DUMBBELL PULLOVER

20 BANDED TRICEP PRESS DOWN

 

21-15-9

DEVIL PRESS

DB PUSH PRESS

SIT UP

 

DONNERSTAG: 17:30 – 18:30 UHR

HYROX

 

FREITAG: 17:30 – 18:30 UHR

2 SETS

15 DB HIP THRUST

30 SEC REST

6/6 BACK RACK REAR FOOT ELEVATED SPLIT SQUAT

90 SEC REST

 

3 X 5 FRONT BOX SQUAT

 

EMOM 7

5 DEADLIFT  + MAX WALL BALL

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

7 ROUNDS

 

7 GROUND TO OVERHEAD

7 SUMO DEADLIFT HIGH PULL

7 TTB

7 AMERICAN KB SWING

7 BURPEE OVER THE BAR

7 PUSH UP

KW 37

MONTAG: 18:00 – 19:30 UHR

 

SKILL: WALL BALL

8X 3 9 KG WALL BALL SHOT

 

4 SUPERSETS

6-8 SINGLE ARM DB HANG SNATCH (RIGHT ARM)

6-8 SINGLE ARM DB OVERHEAD SQUAT (RIGHT ARM)

6-8 SINGLE ARM DB HANG SNATCH (LEFT ARM)

6-8 SINGLE ARM DB OVERHEAD SQUAT (LEFT ARM)

2 MIN REST

 

6 ROUNDS FOR TIME

15 CAL SKI

16-20 DB SUITCASE LONG STEP WALKING LUNGE

 

DIENSTAG: 18:00 – 19:00 UHR 

HYROX

 

MITTWOCH: 18:30 – 19:30 UHR:

3 SUPERSETS:

10 SUMO GOOD MORNING

4-8 STRICT (BANDED) PULL UP

 

EMOM 16

1: 6 DEADLIFT + 15 DU

2: 6 FRONT SQUAT + 15 DU

 

DONNERSTAG: 17:30 – 18:30 UHR

HYROX

 

FREITAG: 17:30 – 18:30 UHR

4 SETS

12/12  SINGLE ARM DB ROW

15 SEATED DB GOOD MORNING

12 TALL KNEELING DB GOBLET PRESS

 

21-15-9

HSPU

BURPEE

DEADLIFT

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

2 ROUNDS:

 

AMRAP 6

20/16 CAL ROW

16 DB BOX STEP OVER

 

2 MIN REST

 

AMRAP 6

8 HR PUSH UP

8 PULL UP

8/8 SINGLE ARM DB CLEAN & JERK

 

2 MIN REST 

 

KW 36

MONTAG: 18:00 – 19:30 UHR

SKILL: HANDSTAND

 

4 SUPERSETS

8 STRICT PRESS

10 PRONE TRAP 3 RAISE

12 (STEP) HIGH PLANK WALK 

 

EMOM 16

1: 40 DU

2: 1 ROUND OF CINDY

 

3 SETS

15 CAL BIKE

15 DB SPRAWL

20 DB PUSH PRESS

 

DIENSTAG: 18:00 – 19:00 UHR 

HYROX

 

MITTWOCH: 18:30 – 19:30 UHR:

 

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

3X 10 OVERHEAD SQUAT

 

FOR TIME

4 ROUNDS

30 SEC SKI

6 ALT. SINGLE ARM DEVIL PRESS

12 SINGLE ARM OVERHEAD WALKING LUNGE

 

DONNERSTAG: 17:30 – 18:30 UHR

HYROX

 

FREITAG: 17:30 – 18:30 UHR

3X 6-8 X 1 ¼ BENCH PRESS

3X 10-20 SEC RING DIP SUPPORT / 4-6 RING DIP

 

AMRAP 15

15 WALL BALL

15 PUSH UP

15 MOUNTAIN CLIMBER

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

IN TEAMS OF TWO (SWITCH WHENEVER YOU WANT)

 

60 CAL ROW

50 BOX JUMP OVER

60 BURPEE OVER THE BAR

50 DEADLIFT

60 CAL ROW

50 POWER CLEAN