KW 44

MONTAG: 18:00 – 19:30 UHR

SKILL: HANG POWER CLEAN

 

EMOM 6

4 POWER CLEAN

 

4-4-4-4

CLEAN PULL

 

CLEAN COMPLEX X 6

1 POWER CLEAN

1 FRONT SQUAT

1 HANG SQUAT CLEAN

 

21-15-9

SINGLE ARM THRUSTER

AMERICAN KB SWING

BURPEE

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: TTB – 10 MIN

 

EVERY 2:30 X 4

10 CAL SKI

6-8 UNBROKEN SEATED STRICT PRESS

 

2 SUPERSETS

10 BANDED LAT PULL DOWN

8 RING ROW

 

EVERY 2 MIN X 6

300/ 250 M ROW

3 POWER SNATCH

 

DONNERSTAG: 17:00 – 18:00 UHR

HYROX

 

DONNERSTAG: 19:45 – 20:45 UHR

CALISTHENICS

 

FREITAG: 17:30 – 18:30 UHR

10-8-6-6-6 DUAL DB BENCH PRESS

 

FOR TIME

30 SEC ON – 30 SEC OFF

 

100 AIR SQUAT

80 SIT UP

60 PUSH UP

40 BURPEE

20 PULL UP

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

MOBILITY!

 

4 ROUNDS FOR TIME

20/ 15 CAL ROW

10 HR PUSH UP

3 WALL WALK

 

KW 42

MONTAG: 18:00 – 19:30 UHR

SKILL: OVERHEAD SQUAT

 

2 SETS 

10 OVERHEAD SQUATS

12 SINGLE ARM DB OVERHEAD WALKING LUNGE

 

3 ROUNDS

MAX SEC RING TUCK HOLD 

10 DB BENCH PRESS (3 SEC NEGATIVE)

8/8 HALF KNEELING KB BOTTOM UP PRESS

 

4 ROUNDS; EACH FOR TIME

27 BUTTERFLY SITUP

9 BURPEE BOX JUMP OVER

2 ROPE CLIMB

 

MITTWOCH: 18:30 – 19:30 UHR:

5 X5 FRONT SQUAT

EVERY 2 MIN X 5

40 SEC FRONT SQUAT HOLD

 

40-30-20-10

WALL BALL

CAL ROW

 

DONNERSTAG: 17:00 – 18:00 UHR

HYROX

 

DONNERSTAG: 19:45 – 20:45 UHR

CALISTHENICS

 

FREITAG: 17:30 – 18:30 UHR

3X 8-10 SEATED BARBELL PRESS 

 

EMOM 30

1: 45 SEC MAX CAL ROW/ SKI

2: 5 CLEAN AND JERK

3: 45 SEC MAX DU

4: 8 RENEGADE ROW + PUSH UP

5: REST

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

10 ROUNDS FOR TIME

160 M RUN

 

7 CHEST TO BAR PULL UP

7 FRONT SQUAT

7 HANDSTAND PUSH UP

KW 42

MONTAG: 18:00 – 19:30 UHR

SKILL: PULL UP

 

3 ROUNDS

8/8 SINGLE ARM Z PRESS

15 DB PULL OVER

8/8 SINGLE LEG DEADLIFT + ROW

 

15-12-9-6-3

DIP

60-60-60-60-60 

DU

 

DIRECTLY INTO

 

15-12-9-6-3

INCLINE BENCH PRESS

BENT OVER ROW

KNEE RAISES

 

MITTWOCH: 18:30 – 19:30 UHR:

EVERY 2 MIN X 6 SETS

10 CAL ROW

1 POWER SNATCH

2 HANG SANATCH

 

EMOM 20

1: 4 DB THRUSTER, 6 TTB, 20 DU

2: MAX CAL SKI

 

DONNERSTAG: 17:00 – 18:00 UHR

HYROX

 

DONNERSTAG: 19:45 – 20:45 UHR

CALISTHENICS

 

FREITAG: 17:30 – 18:30 UHR

12/12  POLIQUIN SUITCASE STEP UP

16 ALT. DB DEADLIFT WALK

12 GOBLET LOW SWITCH COSSACK SQUAT

 

500 M ROW

10-8-6

DB SINGLE ARM SQUAT CLEAN

DB RUSSIAN TWIST

 

500 M ROW

10-8-6

DB SINGLE ARM DEVL PRESS

DB STRAIGHT LEG SIT UP

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

EMOM 10

5 STRICT PRESS TEMPO: 21X1

 

EMOM 10 

5 SPLIT JERK 

 

5 ROUNDS

10/8 CAL BIKE SPRINT

80 M DUAL KB FRONT RACK CARRY

2-3 MIN REST

 

2 SETS FOR QUALITY

15 CRUSH GRIP KB FLOOR PRESS

15 TALL KNEELING KB HORN BICEP CURL

KW 41

MONTAG: 18:00 – 19:30 UHR

 

SKILL: HANDSTAND

 

3 SETS

6 HALF KNEELING KB STRICT PRESS (RIGHT ARM)

6 SNATCH HIGH PULL (RIGHT ARM)

6 HALF KNEELING KB STRICT PRESS (LEFT RM)

6 SNATCH HIGH PULL  (LEFT ARM)

12 PLANK KB PULL THROUGH

 

“DT”

5 ROUNDS

12 DEADLIFT

9 HANG POWER CLEAN

6 PUSH JERK

 

MITTWOCH: 18:30 – 19:30 UHR:

3 ROUNDS

10 HIP THRUST

20 SEC REST

30 RUSSIAN KB SWING

 

4 ROUNDS

250 M ROW

16 ALT KB GORILLA ROW

30 DU

16 ALT KB CURTSY SQUAT

10 BURPEE

 

DONNERSTAG: 17:00 – 18:00 UHR

HYROX

 

DONNERSTAG: 19:45 – 20:45 UHR

CALISTHENICS

 

FREITAG: 17:30 – 18:30 UHR

10,8,8,8  DB PRONE ROW

 

6 MIN FOR

20 DUAL KB FARMERS CARRY

20 M KB OVERHEAD CARRY RIGHT ARM

20 M KB OVERHEAD CARRY LEFT ARM

 

AMRAP 20

500 M SKI

15 TTB

10 BACK SQUAT (FROM FLOOR)

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

EVERY 2 MIN X 5

6-8 Z PRESS

 

AMRAP 20

20/ 15 CAL ROW

15 GROUND TO OVERHEAD

 

4 SETS:

8 RING ROW (HOLD FOR 2 SEC)

20 ALT DB RENEGADE ROW

90 SEC REST

KW 40

DIENSTAG: 18:00 – 19:00 UHR 

HYROX

 

MITTWOCH: 18:30 – 19:30 UHR:

4 SUPERSETS:

6-8 BEHIND THE NECK STRICT PRESS

6/6 HALF KNEELING PLATE CHOP 

 

EMOM 10

1: 10 THRUSTER

2: MAX PULL UP (30 SEC WORK)

 

2 MIN REST

 

EMOM 10

1: 10 OVERHEAD SQUAT

2: MAX TTB (30 SEC WORK)

 

DONNERSTAG: 17:30 – 18:30 UHR

HYROX

 

FREITAG: 17:30 – 18:30 UHR

EVERY 2 MIN X 5

3 DEADLIFT (3 SEC ECCENTRIC)

 

4 X 3.3.3

BENCH PRESS (20 SEC REST AFTER 3 REPS)

2 MIN REST AFTER EACH SET

 

AMRAP 12

9 DB FRONT SQUAT

6 DB DEVIL PRESS

3 BURPEE

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

FOR LOAD IN 10 MIN

1 SNATCH GRIP DEADLIFT

1 SNATCH HIGH PULL

1 HANG POWER SNATCH

 

FOR TIME

30-20-10

CLUSTER

CAL ROW

CHEST TO BAR PULL UP