KW 26

SKILL: FRONT SQUAT (3/4 WOCHE)

MONTAG: 18:00 – 19:30 UHR:

 

3 ROUNDS

6/6 GOBLET CURTSY SQUAT

10 KB TATERS

12 KB SUMO DEADLIFT HIGH PULL

 

EVERY 2 MIN X 5

4-6 BANDED FRONT SQUAT

 

2 SUPERSETS

6/6 REVERSE LUNGE

10 HOLLOW ROCK

 

EVERY 4 MIN X 5

A: 10 POWER CLEAN

B: 8-10 (GHD) SIT UP

C: 8-10 BURPEE OVER THE BAR

D: 160 M RUN

 

ABCD

DCBA

CDAB

BCDA

YOUR CHOICE

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

EMOM9 (EMPTY BARBELL)

1: 6 DEADLIFT

2: 6 HANG SNATCH 

3: 6 GOOD MORNING

 

EVERY 60 SEC X 10

1 SNATCH PULL

1 SLOW PULL POWER SNATCH (BESCHLEUNIGUNG SOBALD DAS KNIE PASSIERT WURDE)

1 POWER SNATCH

60 SEC REST

 

3 SETS

6 X 1 1/4 BACK SQUAT

 

4 ROUNDS

6 BOX JUMP OVER

4 DEADLIFT

2 SQUAT CLEAN

 

2 MIN REST

 

4 ROUNDS

30 DU

4 DEADLIFT

2 SQUAT CLEAN

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

3 SUPERSETS

8-10 DB BENCH PRESS

8 SINGLE ARM DB ROW

 

3 SETS

10/10 HALF KNEELING SLAMBALL WOOD CHOP

30-30 SEC REVERSE PLANK HOLD

 

AMRAP 18

10 MAN MAKER

20 DB DEADLIFT

30 SINGLE ARM DB SNATCH

40 SINGLE ARM DB OVERHEAD LUNGE

50 DUAL DB SWING

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

FOR TIME:

30 SEC ON – 30 SEC OFF

1000 M ROW

50 DU

50 WALL BALL

50 AMERICAN KB SWING

50 PUSH UP

1000 M ROW

 

KW 25

MONTAG: 18:00 – 19:30 UHR:

SKILL: FRONT SQUAT (3/4 WOCHE)

 

3 ROUNDS

10 CAL ROW

10 BURPEE TO PLATE

 

3 SUPERSETS

4 PAUSED FRONT SQUAT

16 SANDBAG WALKING LUNGE

 

2 SUPERSETS

10 SIDE PLANK DB POWEL RAISE

12 LYING LEG RAISE

 

FOR TIME

10-9-8-7-6-5

DUAL DB FRONT SQUAT

DUAL DB SHOULDER TO OVERHEAD

BURPEE OVER DB

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

EMOM9

1: 6 LEFT LEG GOBLET COSSACK SQUAT

2: 6 RIGHT LEG GOBLET COSSACK SQUAT

3: 6 BARBELL GOOD MORNING

 

6 ROUNDS (3 LIFTS IN 60 SEC, CLIMBING WEIGHTS)

1 SNATCH LIFT OFF (2 SEC HOLD)

1 PAUSED SNATCH (2 SEC REST BELOW THE KNEE)

1 HANG POWER SNATCH

60 SEC REST

 

 

4 ROUNDS

4 PPOWER SNATCH

4 BAR FACING BURPEE

24 DU

60 SEC REST

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

8,8,8,8 INCLINE BENCH PRESS

16 ALT DB BICEP CURL

 

3 SETS

10/10 HALF KNEELING LANDMINE PRESS

1 MIN PLANK HOLD

 

EVERY 3 MIN X 5

12 ALT. GORILLA ROW

6-9 RING PUSH UP

12 TTB

12-16  CAL ROW

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

FOT TIME

1000/800 M ROW

30 PUSH PRESS 

30 TTB

760/600 M ROW

20 PUSH PRESS

20 PULL UP

500/400 M ROW

10 PUSH PRESS

10 RING DIP

TC 25 MIN

KW 24

MONTAG: 18:00 – 19:30 UHR:

SKILL: FRONT SQUAT (2/4 WOCHE)

3 ROUNDS

45 SEC (SINGLE LEG) WALL SIT

6 LOW SWITCH COSSACK SQUAT

10 KANG SQUAT

 

3 SUPERSETS

6 PAUSED FRONT SQUAT

15 BANDED PULL THROUGH

 

2 SUPERSETS

10/10 BULGARIAN SPLIT SQUAT

12-16 DOUBLE KB LOADED MARCH

https://www.youtube.com/watch?v=xcz4_iOSuLg

 

5 ROUNDS FOR TIME

50 DU

20 CAL ROW

15 SLAM BALL 

90 SEC REST

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: PUSH JERK (WOCHE 4/4)

EVERY 1:30 MIN X 4

10 SEC ROW (100%)

5 DUAL DB/KB CLEAN AND JERK

 

3 SETS

1 PUSH PRESS + 2 JERK + 1 SPLIT JERK

 

2 SETS

6-8  BARBELL OVERHEAD REVERSE LUNGE (EACH LEG)

20 PLATE RUSSIAN TWIST

 

21*-15*-9*-15*-21*

AIR SQUAT

SIT UP

PUSH UP

* 240 M RUN

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

CLEAN COMPLEX 

EVERY 2 MIN X 6

2 POWER CLEAN

4 ALT. FRONT RACK REVERSE LUNGE

2 THRUSTER

 

 

3 SUPERSETS

10 GHD HIP EXTENSION

12 DDB DEADLIFT

 

FOR TIME

50 TTB

50 BURPEE

50 WALKING LUNGE

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

IN TEAMS OF TWO

20 ROUNDS

YOU GO, I GO

3 BAR FACING BURPEE

3 POWER CLEAN

3 FRONT SQUAT

3 PUSH PRESS

3 BAR FACING BURPEE

 

KW 23

MONTAG: 18:00 – 19:30 UHR:

SKILL: FRONT SQUAT (1/4 WOCHE)

 

3 ROUNDS

8/8 BANDED KICK BACK

12 ALT. PLATE JUMPING LUNGE

200 M ROW

 

3 SUPERSETS

8 PAUSED FRONT SQUAT

12-15 STRAIGHT LEG HIP BRIDGE

 

2 SUPERSETS

6/6 FRONT RACK REVERSE LUNGE

12 ALT. RENEGADE ROW

 

AMRAP 8

6  DDB BURPEE

10 TTB

12 DB SUITCASE WALKING LUNGE

30 DU

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: PUSH JERK (WOCHE 3/4)

 

3 SETS (WARM UP)

4 PRESS IN SPLIT (HEAVIER THAN IN WEEK 1)

 

3 SETS

2 PUSH PRESS + 1 SPLIT JERK 

 

2 SETS

8-10 BANDED MIXED GRIP PULL UP

10 DB PULL OVER

 

45 SEC DUAL KB RACK HOLD

160 M DUAL KB FARMERS CARRY

30-60 SEC RING PLANK HOLD

3 WALL WALK

30-60 SEC RING PLANK HOLD

160 M DUAL KB FARMERS CARRY

45 SEC DUAL KB RACK HOLD

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

CLEAN COMPLEX 

EVERY 2 MIN X 6

1 CLEAN PULL 

1 HANG CLEAN PULL 

1 POWER CLEAN

1 FRONT SQUAT

 

EVERY 2 MIN X 5

6 SUMO DEADLIFT (CLIMING WEIGHTS)

 

2 ROUNDS FOR TIME

30 CAL ROW

20 TTB

30 WALL BALL

20 POWER CLEAN

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

50 WALL BALL (TC 3 MIN)

3 MIN REST

80/60 CAL ROW

80 DB SNATCH

80 BURPEE

80 BOX STEP OVER/BOX JUMP 

TC 25 MIN

3 MIN REST

50 WALL BALL