KW 52

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

4 SETS

12 ALT. DB GLUTE BRIDGE BENCH PRESS

6 CAL BIKE (ARMS ONLY)

10 DB ROMANIAN DEADLIFT

6 CAL BIKE (LEGS ONLY)

 

AMRAP 20

200 M ROW

10 BURPEE BROAD JUMP

2 HANG CLEAN

ADD 2 CLEANS ECH ROUND

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

DONNERSTAG: 19:45 – 20: 45 UHR

CALISTHEINCS

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: SQUAT SNATCH

EMOM 8

3 HANG SQUAT SNATCH

 

2 SETS FOR QUALITY

8/8 POWELL RAISE

8/8 DB EXTERNAL ROTATION (SEATED KNEE ON ELBOW)

 

15 MIN FOR QUALITY

2/2 TURKISH GET UP

8 GORILLA ROW

12 SUITCASE WALKING LUNGE

500/400 M BIKE

KW 51

MONTAG: 18:00 – 19:30 UHR:

EVERY 3 MIN X 4

5 BACK SQUAT (2 SEC DOWN)

 

EVERY 3 MIN X 3

5 FRONT SQUAT (2 SEC DOWN)

 

3 SETS

5/5 PLATE BOX PISTOL

12-15 BANDED HIP ABDUCTION

 

FOR QUALITY

600/ 480 M ROW

30 ALT. FRONT RACK REVERSE LUNGE

30 RING ROW

400/ 320 M ROW

20 ALT. FRONT RACK REVERSE LUNGE

20 RING ROW

200/160 M ROW

10 ALT. FRONT RACK REVERSE LUNGE

10 RING ROW

TC 20 MIN

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

MITTWOCH: 18:30 – 19:30 UHR:

3 SUPERSETS

6-8 DB PRONE ROW

8 DIPS

 

2 SUPERSETS

5 STRICT (NEGATIVE) PULL UP

10 PLANK BODY SAW

 

8 ROUNDS:

1 MIN ON – 1 MIN OFF

AS MANY TTB AS POSSIBLE

20 DU

4 DB THRUSTER

MAX TTB

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

DONNERSTAG: 19:45 – 20: 45 UHR

CALISTHEINCS

 

FREITAG: 17:30 – 18:30 UHR

SKILL: TTB

EMOM8

5 TTB/ KNEE RAISES

 

3 ROUNDS

10 SEATED LEG LIFT OVER KB

10 STRAIGHT LEG KB SIT UP

30 SEC FROG POSE HOLD

 

EVERY 3 MIN X 5

3 POWER CLEAN

3 FRONT SQUAT

3 PUSH JERK

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SONNTAG: 11:00 – 12:00 UHR

KURS ENTFÄLLT – FROHE WEIHNACHTEN

 

KW 50

MONTAG: 18:00 – 19:30 UHR:

10 MIN ANKLE / SQUAT MOBILITY

 

SKILL: SNATCH

 

2 ROUNDS EMPTY BAR

5 MUSCLE SNATCH

5 DROP SNATCH

5 SNATCH BALANCE

 

EVERY 2 MIN X 6

1 SNATCH HIGH PULL + 3 HANG SQUAT SNATCH

 

3X8

SNATCH GRIP DEADLIFT

 

EMOM 5

20 SEC SNATCH GRIP OVERHEAD HOLD, 40 SEC REST

 

3 ROUNDS FOR TIME

400 M RUN

30 WALL BALL SHOT

30 BOX JUMP

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: PUSH UP

 

EVERY 2 MIN X 6

8 TALL KNEELING DB ARNOLD PRESS

4/4 PLATE HALO

 

4 ROUNDS FOR TIME

30 DU

20 CAL ROW

10 BURPEE OVER ROWER

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

DONNERSTAG: 19:45 – 20: 45 UHR

CALISTHEINCS

 

 

FREITAG: 17:30 – 18:30 UHR

3 SUPERSETS

8 PRONE ROW

20 BANDED FACE PULL

 

3 ROUNDS

8 DB NARROW GRIP FLOOR PRESS

10 LATERAL RAISE

6 PUSH UP

 

21-15-9

CAL SKI

PULL UP

2 MIN REST

21-15-9

CAL ROW

BURPEE TO TARGET

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SONNTAG: 11:00 – 12:00 UHR

IN TEAMS OF TWO

EACH PART AS FAST AS POSSIBLE

 

FROM 0-5 MIN:

30 POWER SNATCH

 

FROM 6-10 MIN:

1000 M ROW

 

FROM 11-15 MIN:

30 CLEAN AND JERK

 

FROM 15-20 MIN:

80 CAL BIKE

 

KW 49

MONTAG: 18:00 – 19:30 UHR:

 

SKILL: TTB 10 MIN

EVERY 2 MIN X 5

6-8 UNBROKEN + 6 CAL SKI

 

EVERY 2 MIN X 5

5 PUSH JERK (HOLD 2 SEC IN DIP AND 2 SEC OVERHEAD ON EVERY REP)

 

EVERY 2 MIN X 5

8-8-6-6-6 STRICT PRESS

 

EMOM 12

1: 10 GHD (MEDBALL) SIT UP

2: 45 SEC ROW/ BIKE

3: 10 BENT OVER ROW

4: REST

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

MITTWOCH: 18:30 – 19:30 UHR:

FRONT SQUAT: FIND A 3 RM IN 12 MIN

 

3 SETS

16 LATERAL DB BOX STEP OVER 

 

16-12-8-12-16

CAL BIKE

PULL UP

TTB

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

DONNERSTAG: 19:45 – 20: 45 UHR

CALISTHEINCS

 

FREITAG: 17:30 – 18:30 UHR

SUPERSET:

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

BARBELL CURL

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

PUSH UP

 

AMRAP 15

1-2-3-4-5-X

WALL WALK

2-4-6-8-X

BURPEE

3-6-9-12-X

BUTTERFLY SIT UP

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SONNTAG: 11:00 – 12:00 UHR

5 ROUNDS

2 MIN BIKE (MODERATE PACE)

3 POWER CLEAN

2 HANG SQUAT THRUSTER

 

EVERY 2 MIN X 5

160 M RUN

8 ALT. KB SNATCH

8 ALT. GOBLET REVERSE LUNGE

 

3 ROUNDS

7 MIN AMRAP

7 WALL BALL

7 CAL BIKE

REST 2 MIN AFTER EACH ROUND