KW 31

MONTAG: 18:00 – 19:30 UHR:

SKILL: SNATCH 10 MIN TECHNIK

 

3 ROUNDS EMPTY BARBELL

3 MUSCLE SNATCH

3 SNATCH BALANCE

3 DROP SNATCH

 

EVERY 2 MIN X 4

6-6-6-5 SNATCH GRIP DEADLIFT

 

4X 5 SNATCH PULL (ZEHENSTAND, SCHULTERN HOCH – ARME BLEIBEN GESTRECKT, STANGE BERÜHRT DEN KÖRPER)

 

EVERY 2 MIN X 6

4 HANG SNATCH

 

AMRAP 12

20 ALT. DB SNATCH

10 DB RUSSIAN TWIST

20 ALT. DB SNATCH

10 ALT. DEVIL PRESS

250M ROW

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

3 SETS

4 – 6 DEFICIT PIKE PUSH UP/ DEFICIT STRICT HSPU

8-10 INCLINE BENCH DB TRAP 3 RAISE

 

EMOM 3

2 STRICT PRESS

3 PUSH PRESS

4 PUSH JERK

 

5,5,5 PUSH JERK (SAME WEIGHT)

 

15,12,10 INCLINE DB BENCH PRESS, TEMPO 20X1

AMRAP DEFICIT PUSH UP

 

8-7-6-5

STRICT (RING) DIP

7 CAL BIKE

DIRECTLY INTO

10-9-8-7

DUAL KB PUSH PRESS

30 DU

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: SQUAT CLEAN  10 MIN TECHNIK

 

CLEAN COMPLEX

EVERY 2 MIN X8

1 SQUAT CLEAN

1 FRONT SQUAT

1 PUSH JERK

 

3 SUPERSETS

8 DOUBLE DB BENCH PRESS

8 DOUBLE DB PRONE ROW

15-20 SEC L SIT ON DUMBBELL

 

3 ROUNDS FOR TIME

500 M BIKE

20 PULL UP

15 M BARBELL BACK RACK 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 2

100 WALL BALLS

100 CAL ROW

100 THRUSTER 

100 DU

100 DEADLIFT

100 BURPEE

RX (42,5/ 30 KG)

KW 30

MONTAG: 18:00 – 19:30 UHR:

 

HOT START:

5 ROUNDS FOR TIME

10 CAL BIKE

12 KB GORILLA ROW

9 SPRAWL 

TC 10 MIN

 

EVERY 2 MIN X 3

6 SNATCH GRIP DEADLIFT

 

3 SETS

10 DUAL DB SEATED ARNOLD PRESS TEMPO 2OX1

5-8 DIPS

 

2 SUPERSETS

8-10 DB FLOOR PRESS

10 DUAL HAMMER CURLS

 

EVERY 4 MIN X 3

500/400 M BIKE

10 HAND RELEASE BURPEE

20 DUAL DB PUSH PRESS

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

2 SETS

8 HAND -SUPPORTED SUITCASE (KNEE OVER TOE) SPLIT SQUAT (LEFT LEG)

8 HAND -SUPPORTED SUITCASE (KNEE OVER TOE) SPLIT SQUAT (RIGHT LEG)

5 NEGATIVE NORDIC HAMSTRING CURL WITH PARTNER (5 SEC DOWN)

 

EVERY 60 SEC X 12

SETS 1-6 1 SLOW PULL POWER SNATCH

SETS 7-12 POWER SNATCH

 

3 SETS

4 X 1 1/4 BACK SQUAT

 

5 ROUNDS FOR TIME

3 DEADLIFT (70/ 47,5 KG)

5 HANG POWER CLEAN

7 BOX JUMP STEP DOWN

 

2 MIN REST

 

5 ROUNDS FOR TIME

5 POWER CLEAN

5 BAR FACING BURPEE

30 DU

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

3 SUPERSETS

4-6 PULL UP

8-10 DB PULL OVER

 

EVERY 2 MIN X 6

6 SUMO DEADLIFT

6/6 DB FRONT RACK CURTSY DROP LUNGE

 

3 SUPERSETS

10-12 DB ROMANIAN DEADLIFT TEMPO 30X0

8/8 SUITCASE REVERSE LUNDE

 

AMRAP 5

2-4-6-8…*

WALL BALL *ADD 2 REPS EACH SET 

5 CAL BIKE OR ROW

DIRECTLY INTO

AMRAP 5

5 CAL BIKE OR ROW

2-4-6-8…*

DEADLIFT  *ADD 2 REPS EACH SET

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

18-15-12-9-6-3

DUAL DB THRUSTER (22,5/15 KG)

5-10-15-2025-30

CAL SKI

KW 29

MONTAG: 18:00 – 19:30 UHR:

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

BOX JUMP STEP DOWN

+

20 M KB FRONT RACK CARRY (24/16 KG)

3 SPRAWL

 

EVERY 3 MIN X 3

8 SNATCH GRIP DEADLIFT

 

3 SETS

14 ALT. DB BENCH PRESS

10-14 INVERTED SKULL CRUSHER

 

FOR TIME

100 SU

30 PIKE PUSH UP

30 DUAL KB RUSSIAN SWING

100 SU

30 HAND RELEASE T PUSH UP

30 DUAL KB SWING HIGH PULL

100 SU

30 PUSH UP

30 ALT. KB SNATCH (FROM THE FLOOR)

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

MITTWOCH: 18:30 – 19:30 UHR:

2 SETS

6-8 GOBLET COSSACK SQUAT TEMPO 30X0 (LEFT LEG)

6-8 GOBLET COSSACK SQUAT TEMPO 30X0 (RIGHT LEG)

8 SEATED BARBELL GOOD MORNING TEMPO 30X0

 

EVERY 60 SEC X 10 SETS

1 SEGMENT POWER SNATCH

1 POWER SNATCH

 

5 X 1 1/4 BACK SQUAT

 

4 SETS

4 HANG POWER CLEAN

4 BAR FACING BURPEE

4 HANG SQUAT CLEAN

1 MIN REST AFTER EACH SET

3 MIN REST

 

3 SETS

40 DU

4 BOX JUMP OVER

4 POWER CLEAN

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

FREITAG: 17:30 – 18:30 UHR

3 SUPERSETS

4-6 RING PULL UP

8-10 LYING BARBELL ROW

 

EVERY 3 MIN X 5

5 SUMO DEADLIFT

ACCUMULATE 4 MIN PLANK HOLD

 

5 MIN AMRAP

1000 M BIKE

10 DUAL KB FRONT RACK WALKING LUNGE

8 GOBLET KB BOX STEP OVER

2 MIN REST – REPEAT!

 

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:

I GO YOU GO

10 ROUNDS

12 CAL ROW

10 TTB

8 WALLBALL

6 POWER CLEAN (60/ 42,5 KG)

4 BURPEE PULL UP

KW 28

SKILL: PRESS (4/4 WOCHE)

MONTAG: 18:00 – 19:30 UHR:

3 ROUNDS

12 REPS UNBROKEN

3 STRICT PRESS

4 PUSH PRESS

5 PUSH JERK

1 MIN REST

 

3 X 10 PUSH PRESS (CLIMBING WEIGHTS)

 

3 SUPERSETS

10,8,6 INCLINE BENCH PRESS 20X1

6-10 PUSH UP 30X1

 

4 ROUNDS

8/10 CAL ROW

10 ALT. DB PUSH PRESS

DIRECTLY INTO

4 ROUNDS

8/10 CAL ROW

3 WALL WALK

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

MITTWOCH: 18:30 – 19:30 UHR:

2 SETS

8/8 HAND SUPPORTED SUITCASE KNEE OVER TOE SPLIT SQUAT

5 NEGATIVE NORDIC HAMSTRING CURL (5 SEC NEGATIVE)

 

EVERY 60 SEC X 10 SETS

1 HANG POWER SNATCH BELOW THE KNEE

2 POWER SNATCH

 

6 X 1 1/4 BACK SQUAT

 

4 SETS

1 POWER CLEAN

2 HANG POWER CLEAN

3 FRONT SQUAT

4 BAR FACING BURPEE

1 MIN REST AFTER EACH SET

 

3-4 MIN REST

 

3 SETS

2 POWER CLEAN

3 HANG SQUAT CLEAN

4 BOX JUMP OVER

20 DU

1 MIN REST AFTER EACH SET

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

3 SUPERSETS

3-5 RING PULL UP

20 SEC CHIN OVER BAR HOLD

 

EVERY 3 MIN X 5

6 SUMO DEADLIFT

 

2 X 10 RING FACE PULL

 

AMRAP10

12 DUAL DB FRONT SQUAT (22,5/15 KG)

15 FLOOR PRESS

30 SEC WEIGHTED PLANK

-30 SEC REST-

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SONNTAG: 11:00 – 12:00 UHR

EMOM 32

1: 6-8 BURPEE DEADLIFT

2: 20 WALL BALL

3: MAX CAL BIKE/ ROW

4: REST

 

KW 27

SKILL: FRONT SQUAT (4/4 WOCHE)

MONTAG: 18:00 – 19:30 UHR:

 

3 ROUNDS

250/ 200 M ROW

5 SINGLE ARM KB SWING RIGHT ARM

5 SINGLE ARM KB HANG SNATCH RIGHT ARM

5 SINGLE ARM KB PUSH PRESS RIGHT ARM

5 SINGLE ARM KB SWING LEFT ARM

5 SINGLE ARM KB HANG SNATCH LEFT ARM

5 SINGLE ARM KB PUSH PRESS LEFT ARM

 

EVERY 2 MIN X 5

6 FRANKENSTEIN SQUAT

 

2 SUPERSETS

8/8 SPLIT STANCE KB RUSSIAN SWING

12-15 BANDED HAMSTRING CURL

 

3 ROUNDS FOR TIME

16 ALT. DB SNATCH

15 AMERICAN KB SWING

1 MIN MAX CAL ROW

3 MIN REST

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

2 SETS

15 RIGHT SIDE FEET ELEVATED SIDE PLANK HIP RAISE

15 LEFT SIDE FEET ELEVATED SIDE PLANK HIP RAISE

8 INCLINE BENCH TRAP 3 RAISE

60 SEC REST

 

EVERY 2 MIN X 5

5 SNATCH HIGH PULL

4 MUSCLE SNATCH

3 HANG POWER SNATCH

60 SEC REST

 

4 X 1 1/4 BACK SQUAT

 

21-15-9

OVERHEAD SQUAT

KIPPING PULL UP

BAR FACING BURPEE

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

3 ROUNDS

7 FEET ELEVATED RING ROW

20 SEC CHIN OVER BAR HOLD

 

2 SUPERSETS

8 DB BENCH PRESS

12 BANDED PVC LAT PULL DOWN

12 ALT. BICEP CURL

 

60 CAL ROW

50 TTB

40 WALL BALL

30 POWER CLEAN

20 BURPEE PULL UP

TC 16 MIN

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

4 ROUNDS

1 BARBELL COMPLEX 

DIRECTLY INTO:

1. ROUND: 10 BAR FACING BURPEE
2. ROUND: 20 BAR FACING BURPEE
3. ROUND: 30 BAR FACING BURPEE
4. ROUND: 40 BAR FACING BURPEE

5 MIN REST

 

4 ROUNDS

1 BARBELL COMPLEX

DIRECTLY INTO:

1. ROUND: 100 M ROW
2. ROUND: 200 M ROW
3. ROUND: 300 M ROW
4. ROUND: 400 M ROW

5 MIN REST

4 ROUNDS

1 BARBELL COMPLEX

DIRECTLY INTO:

1. ROUND: 100 SINGLE UNDER
2. ROUND: 200 SINGLE UNDER
3. ROUND: 300 SINGLE UNDER
4. ROUND: 400 SINGLE UNDER

1 BARBELL COMPLEX = 

5 SUMO DEADLIFT HIGH PULL

5 POWER SNATCH

5 SHOULDER TO OVERHEAD

5 OVERHEAD SQUAT