KW 22

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: PUSH JERK (WOCHE 2/4)

3 SETS (WARM UP)

5 JERK BALANCE

 

3 SETS

3 PUSH PRESS + 1 SPLIT JERK (HEAVIER THAN LAST WEEK 1)

 

3 SETS

10 PENDLAY ROW

12 BANDED PULL APARTS

 

21-15-9

PULL UP

BURPEE

AIR SQUAT

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

FREITAG: 17:30 – 18:30 UHR

EMOM 10

1 HIGH HANG POWER CLEAN 

1 LOW HANG POWER CLEAN

1 POWER CLEAN

 

FIND A HEAVY 5 RM POWER CLEAN IN 10 MIN

 

EVERY 2 MIN X 5

5 BANDED SUMO DEADLIFT (CLIMING WEIGHTS)

 

AMRAP 8

10 DUAL DB DEADLIFT

20 SITUP

10 DUAL DB FRONT SQUAT

40 SEC PLANK

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

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

DEADLIFT

DB BENCH PRESS

SQUAT CLEAN

 

KW 21

MONTAG: 18:00 – 19:30 UHR:

SKILL: PULL AND LEGS (WOCHE 4/4)

10 MIN MOBILITY

 

3 ROUNDS

MAX SINGLE ARM HANG

5 NEGATIVE PULL UP

5 KIPPING PULL UP (CHEST TO BAR)

 

3 SUPERSETS

6 RACK DEADLIFT

5-8 INCLINE DB Y RAISE

 

2 SUPERSETS

8-10 DB SIDE RAISE

8-10 SINGLE ARM BANDED LAT PULL DOWN (EACH ARM)

 

4 X AMRAP 3

10 PLATE RUSSIAN TWIST

7 DEVIL PRESS

BAX BOX STEP UP 

REST 1:30 MIN

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: PUSH JERK (WOCHE 1/4)

3 SETS (WARM UP)

6 STRICHT PRESS IN SPLIT POSITION

 

3 SETS

3 PUSH PRESS + 1 SPLIT JERK 

 

3 SETS

10 BANDED SUPINATED PULL UP

10-12 DB PULL OVER

 

5 ROUNDS FOR TIME

12/9 CAL BIKE

4 STRICT RING DIP

4 KIPPING HSPU

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

10 MIN AMRAP (WARM UP)

80 M RUN

10 JUMPING LUNGE

30 SEC TALL PLANK HOLD

10 HR PUSH UP

 

EMOM 10

1 CLEAN PULL 

1 LOW HANG CLEAN PULL

1 LOW HANG POWER CLEAN

 

EVERY 2 MIN X 5

5 SUMO DEADLIFT (CLIMING WEIGHTS)

 

3 SETS FOR QUALITY

8 NO JUMP BURPEE

8 TTB

16 DB DEADLIFT

250 M ROW

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

3 ROUNDS

12-9-6

BAR FACING BURPEE

1. ROUND: THRUSTER

2. ROUND: SNATCH

3. ROUND: CLEAN + JERK

KW 20

MONTAG: 18:00 – 19:30 UHR:

SKILL: PULL AND LEGS (WOCHE 3/4)

10 MIN SHOULDER MOBILITY

 

3 ROUNDS

MAX SEC TUCKED L HANG

5 KIP SWING (BANDED)

5 KIPPING PULL UP (CHEST TO BAR)

 

3 SUPERSETS

6 RACK DEADLIFT

5-8 INCLINE DB Y RAISE

 

3 SUPERSETS

16-20 KB GORILLA ROW

8-10 BARBELL GOOD MORNING

 

500/400 M ROW

50 WALL BALL

50 WEIGHT PLATE TURKISH SIT UP

40 WALL BALL

40 WEIGHT PLATE TURKISH SIT UP 

30 WALL BALL

30 WEIGHT PLATE TURKISH SIT UP

500/400 M ROW

TC 20 MIN

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: BACK SQUAT (WOCHE 4/4)

EVERY 2 MIN X 4 (1-3 WARM UP SETS)

3 REPS (CLIMBING WEIGHTS)

TEMPO 31X1

 

EMOM 6

1: 8-10 HAND SUPPORTED SINGLE LEG ROMANIAN DEADLIFT RIGHT LEG

2: 8-10 HAND SUPPORTED SINGLE LEG ROMANIAN DEADLIFT LEFT LEG

 

2 SUPERSETS

12 HAND SUPPORTED SUITCASE CALF RAISE

10 HEELS ELEVATED GOBLET SQUAT

 

AMRAP 8

8+8 ALT. DB OVERHEAD WALKING LUNGE

8 SHUTTLE RUN (2X10 M)

8 BURPEE OVER DB

8+8 ALT. DB OVERHEAD WALKING LUNGE

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: PUSH (WOCHE 4/4)

 

3 SUPERSETS 

8 DB BENCH PRESS

10-12 SEATED OVERHEAD TRICEP EXTENSION

 

EVERY 90 SEC X 6

8 RIGHT ARM SEATED FILLY PRESS

8 LEFT ARM SEATED FILLY PRESS

 

ACCUMULATE 

60 PUSH UP

 

6 ROUNDS FOR TIME

12/9 CAL BIKE/ 15/12 CAL ROW

4 (RING) DIP

6 HSPU

TC 15 MIN

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

FOR TIME IN TEAMS OF 2

100 CAL SKI

100 DB SQUAT (22,5/ 15 KG)

100 PUSH UP

100 DB PUSH PRESS

100 CAL BIKE

100 ALT. DB SNATCH

 

KW 19

MONTAG: 18:00 – 19:30 UHR:

SKILL: PULL AND LEGS (WOCHE 2/4)

10 MIN SHOULDER MOBILITY

 

3 ROUNDS

40/40 SINGLE ARM FARMERS CARRY

10 SEC HANG HOLLOW HOLD

5 KIP SWING

5 HALF KIPPING PULL UP

 

3 SUPERSETS

8 RACK DEADLIFT

10 SEATED BANDED SINGLE LAT PULL DOWN

 

3 SUPERSETS

8 RACK DEADLIFT

10 DEAD BUG

 

AMRAP 12

20 CAL ROW

5 SQUAT CLEAN

10 THRUSTER

15 DEADLIFT

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: BACK SQUAT (WOCHE 3/4)

EVERY 2 MIN X 4 (1-3 WARM UP SETS)

5 REPS (CLIMBING WEIGHTS)

TEMPO 31X1

 

3 SUPERSETS

8/8 CURTSY SQUAT

10 BARBELL GOOD MORNING

 

40-30-20-10

BOX STEP UP

RUSSIAN TWIST

DU

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

FREITAG: 17:30 – 18:30 UHR

SKILL: PUSH (WOCHE 3/4)

3 SUPERSETS 

10 DB BENCH PRESS

6 DB FRONT RAISE 3 SEC HOLD

 

3 SUPERSETS

3-6 KIPPING/ NEGATIVE HANDSTAND PUSH UP

10-12 BANDED CHEST FLY

 

5 MIN AMRAP

15-12-9

SUMO DEADLIFT HIGH PULL

SIT UP

MAX CAL SKI IN REMAINING TIME

2 MIN REST

 

5 MIN AMRAP

20-16-8

ALT. DB SNATCH

HAND RELEASE PUSH UP

MAX CAL BIKE/ ROW IN REMAINING TIME

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SONNTAG: 11:00 – 12:00 UHR

EMOM 10

2 PULL UP + 12 RUSSIAN KB SWING

4 PULL UP + 12 RUSSIAN KB SWING

…

ADD 2 PULL UP EVERY MIN

2 MIN REST

EMOM 10

2 POWER CLEAN + 8 PUSH UP

4 POWER CLEAN + 8 PUSH UP

…

ADD 2 POWER CLEAN EVERY MIN

KW 18

 

MONTAG: 18:00 – 19:30 UHR:

1. MAI – SPECIAL 11:00 -12:00 UHR

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: BACK SQUAT (WOCHE 2/4)

EVERY 2 MIN X 4 (1-3 WARM UP SETS)

6 REPS (CLIMBING WEIGHTS; HEVIER THAN LAST WEEK)

TEMPO 31X1

 

3 SUPERSETS

6/6 BACK RACK REVERSE LUNGE

12 ALT. COSSACK SQUAT

 

12-9-6-3

DUAL DB HANG CLEAN

40 DU

INTO

3-6-9-12

DUAL DB SQUAT

30 DU

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

FREITAG: 17:30 – 18:30 UHR

SKILL: PUSH (WOCHE 2/4)

 

3 SUPERSETS 

8-12 DB BENCH PRESS

6 DB RONT RAISE 3 SEC HOLD

 

3 SUPERSETS

8/8 DB POWELL RAISE

8/8 MEDBALL ROTATIONAL THROW

 

4 SETS

20 SEC BIKE (HARD)

15 SEC REST

3 WALL WALK

15 SEC REST

20-30 SEC SINGLE LEG RING PLANK HOLD (BOTH LEGS)

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SONNTAG: 11:00 – 12:00 UHR

5 ROUNDS FOR TIME

200 M SKI

40 M SANDBAG LUNGE

10 DEVIL PRESS

20 WALL BALL 

2 MIN REST