KW 9

KW 9

MONTAG: 18:00 – 19:30 UHR:

SKILL: SQUAT (WOCHE 1/4)

2 ROUNDS EMPTY BAR

6 SEATED GOOD MORNING

6 BACK SQUAT

6 BACK RACK REVERSE LUNGE

 

3 SUPERSETS

10 BACK SQUAT

30 SEC SLED PUSH SKILL MILL

 

2 SUPERSETS

12 ALT GOBLET BOX STEP OVER

10 JUMPING AIR SQUAT

 

EVERY 2 MIN X 4 

5 TALL BOX JUMP

6/6 DB KNEE OVER TOE SPLIT SQUAT

 

FOR TIME

1000 M ROW

100 DU

10 DEADLIFT (80% OF YOUR 1 RM)

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: KB COMPLEX (WOCHE 1/4)

SINGLE ARM KB COMPLEX

PERFORM 4 ROUNDS EACH ARM:

5 RUSSIAN SWING

4 SNATCH

3 CLEAN

2 SQUAT

1 PRESS

 

3 SUPERSET

8/8 KB SINGLE LEG ROMANIAN DEADLIFT

12 CYCLIST GOBLET SQUAT

 

 

10-9-8…1

KB SINGLE ARM SQUAT CLEAN TO THRUSTER

BURPEE

RUSSIAN KB SWING

V UPS

TC 12 MIN

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

FREITAG: 17:30 – 18:30 UHR

SKILL: PUSH (WOCHE 1/4)

2 ROUNDS EMPTY BAR

BENCH PRESS

NARROW GRIP BENCH PRESS

BENCH DIP

 

10,10,8,8,8 BENCH PRESS

12 PLATE RUSSIAN TWIST

 

2 SUPERSETS

12 DUAL DB PULL OVER

14 DB UPRIGHT ROW

 

3 ROUNDS FOR TIME

15 HANG CLEAN HIGH PULL

15 HAND RELEASE PUSH UP

10 SPRAWL

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SONNTAG: 11:00 – 12:00 UHR

CROSSFIT OPEN 23.2 

A

AMRAP 15

5 BURPEE PULL UP

10 SHUTTLE RUN 

*ADD 5 BURPEE AFTER EACH ROUND

B

5 MIN TO FIND YOUR 1 RM THRUSTER

 

KW 8

KW 8

MONTAG: 18:00 – 19:30 UHR:

SKILL: PRESS (WOCHE 4/4)

SPLIT JERK

2 ROUNDS 

5 POWER CLEAN

5 PUSH JERK

5 SPLIT JERK

 

EVERY 2 MIN X 5

4 STRICT PRESS + 2 SPLIT JERK

 

FIND A HEAVY 3 RM IN 12 MIN

3 FRONT SQUAT + 2 PUSH PRESS + 1 PUSH JERK

 

2 SUPERSETS

5/5 TALL KNEELING WINDMILL

10 TALL KNEELING KB TRICEP EXTENSION

 

EVERY 4 MIN X 3

30 – 60 SEC HALF PUSH UP PLANK

16 PLANK WALK UP

15 DB PUSH PRESS

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: DU (WOCHE 4/4)

3X 30 DU UNBROKEN

 

IN TEAMS OF TWO

20 ROUNDS

3 POWER CLEAN AND JERK 

3 BAR FACING BURPEE

 

3 MIN REST

 

20 ROUNDS

3 POWER SNATCH

3 BAR FACING BURPEE

 

3 MIN REST

 

20 ROUNDS

3 THRUSTER

3 BAR FACING BURPEE

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

FREITAG: 17:30 – 18:30 UHR

SKILL: CLEAN (WOCHE 4/4)

 

2 ROUNDS EMPTY BAR

HIGH PULL

HANG CLEAN

SQUAT CLEAN

 

BUILT A 3 RM CLEAN COMPLEX IN 12 MIN

1 DEADLIFT + 1 HANG POWER CLEAN  + SQUAT CLEAN

 

EVERY 2 MIN X 4

3-6 STRICT LEG RAISES

12 WEIGHTED FROG PUMP

 

5 ROUNDS FOR QUALITY

500/400 M BIKE

12 KB HAMSTRING MARCH

12 DUAL DB/KB FLOOR PRESS

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SONNTAG: 11:00 – 12:00 UHR

CROSSFIT OPEN 23.1

AMRAP 14 MIN

60 CAL ROW

50 HANING KNEE RAISES

40 WALL BALL SHOT

30 CLEAN (42,5/ 30)

20 CHIN OVER BAR PULL UP

 

KW 7

KW 7

MONTAG: 18:00 – 19:30 UHR:

SKILL: PRESS (WOCHE 3/4)

 

2 ROUNDS 

DB ARNOLD PRESS

DB FRONT RAISE

DB FULL RAISE

 

3 SUPERSETS

6 PUSH PRESS

8 PLATE ROTATION (RIGHT + LEFT = 1 REP)

 

4 SUPERSETS

1O PARTNER MED BALL THROW

8 KB SUMO DEADLIFT HIGH PULL

 

2 SUPERSETS

8 PRONE ROW

6 DIP

 

EMOM 16

1: 10 WALL BALL

2: 6 BURPEE PULL UP

3: 12 RUSSIAN TWIST

4: REST

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: DU (WOCHE 3/4)

3X 30 DU UNBROKEN

 

3 ROUNDS

45 SEC GOBLET WALL SIT

16 STEPS DB HAMSTRING WALK

 

2 SETS

6/6 SPLIT STANCE ROMANIAN DEADLIFT

12 ALT. BB BACK RACK BOX STEP UP

 

15-12-9

SUMO DEADLIFT

ANCHORED SIT UP

2 MIN REST

30-20-10

DB WALKING LUNGE

PUSH UP

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

FREITAG: 17:30 – 18:30 UHR

SKILL: CLEAN (WOCHE 3/4)

3 ROUNDS

5 SQUAT CLEAN

8 ROMANIAN DEADLIFT

8 BRADFORT PRESS

 

FIND A HEAVY ONE IN 12 MIN

3 POWER CLEAN + 3 SQUAT CLEAN

 

2 SUPERSETS

8/8 KB SINGLE LEG GLUTE BRIDGE

5/5 KB WINDMILL

 

FOR TIME

5 ROUNDS

12 AMERICAN KB SWING (32/ 24 KG)

12 BURPEE

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SONNTAG: 11:00 – 12:00 UHR

50 CAL  ROW

50 BOX JUMP OVER

40 CAL ROW

40 SINGLE ARM DEVIL PRESS

30 CAL ROW

30 SINGLE ARM DB THRUSTER

TC 23 MIN

 

KW 6

KW 6

MONTAG: 18:00 – 19:30 UHR:

SKILL: PRESS (WOCHE 2/4)

2 ROUNDS

8 SCAPULAR PULL UP

6/6 HALF KNEELING KB BOTTOM UP PRESS

8/8 SIDE PLANK ROTATION

 

3 SUPERSETS

8 STRICT PRESS 

8/8 DB UPRIGHT ROW

 

EVERY 2 MIN X 5

OVERHEAD PRESS HOLD 30 SEC

 

2 ROUNDS

10/10 SINGLE ARM BANDED LAT PULL DOWN

10 HOLLOW ROCK

8/8 DB ROW

 

3 ROUNDS FOR TIME

16 ALT. DB SNATCH

15 AMERICAN KB SWING

1 MIN MAX CAL ROW

2 MIN REST

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: DU (WOCHE 2/4)

5-10-15-20-25-30 UNBROKEN DU

 

2 SUPERSET

5 (NEGATIVE) HANDSTAND PUSH UP

12 STRADDLE PLATE RAISE 

 

3 ROUNDS

10 V UP

10 HEAVY RUSSIAN TWIST

12 STRAIGHT LEG SIT UP WITH PLATE

 

AMRAP 12

15 GHD/ ABMAT SIT UP

12 ALT. DB CLEAN AND JERK

12 SUMO DEADLIFT

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

FREITAG: 17:30 – 18:30 UHR

SKILL: CLEAN (WOCHE 2/4)

2 ROUNDS EMPTY BAR

5 POWER CLEAN

5 STRICT PRESS

5 HIGH PULL 

 

3 ROUNDS

8 CLEAN PULL

5 HANG CLEAN

 

2 SUPERSETS

10/10 DB SPLIT SQUAT 

10/10 SINGLE LEG ROMANIAN DEADLIFT

 

5 ROUNDS FOR QUALITY

500/400 M BIKE

12 KB HAMSTRING MARCH

12 DUAL DB/KB FLOOR PRESS

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SONNTAG: 11:00 – 12:00 UHR

FOR TIME

BUY IN: 200 DU

25-20-15-10-5

PUSH UP

ALT. JUMPING LUNGE

V UPS

BUY OUT: 500 M RUN