KW 35

MONTAG: 18:00 – 19:30 UHR:

SKILL: SNATCH 5 MIN TECHNIK

 

3 ROUNDS LIGHT WEIGHT

3 HIGH HANG SNATCH

3 PRESSING SNATCH BALANCE

3 SNATCH PULL

 

EVERY 2 MIN X 4

3-3-2-2 DEFICIT SNATCH GRIP DEADLIFT

 

EVERY 2 MIN X 5

5 OVERHEAD SQUAT

 

4X 3 SQUAT SNATCH

 

21-15-9

POWER SNATCH (42,5/ 30 KG)

WALL BALL

PULL UP

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

3 SETS

6 INCLINE BARBELL BENCH PRESS TEMPO 30X1 (CLIMBING WEIGHTS)

5-8 BAR DIP

 

FIND A HEAVY SET IN 15 MIN

1 PUSH PRESS +1 PUSH JERK + 1 SPLIT JERK

 

2 SUPERSETS

8 DUAL DB ARNOLD Z PRESS

MAX REPS HANDS ON BENCH NARROW GRIP PUSH UP

 

EMOM 12 (45 SEC WORK- 15 REST)

1: STRICT KNEE TO ELBOW

2: ALT. DB SNATCH 

3: M RUN

4 REST

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: SQUAT CLEAN – 5 MIN TECHNIK

 

FIND YOUR 3 RM SQUAT CLEAN IN 15 MIN

 

3 SETS

10/10 SPLIT STANCE KB SWING

8-10 RACK PULL

 

2 SUPERSETS

8-10 RING BODY SAW

12 DUAL KB PENDLAY ROW

 

EMOM 15

10/8 CAL ROW + 1 POWER CLEAN (75%)

 

SAMSTAG: 10:00 – 11:00 UHR

!! KURS ENTFÄLLT !!

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

21-18-15-12-9

DEADLIFT (100/60 KG)

PULL UP

DIRECTLY INTO:

3 ROUNDS

35 DU

25 AMERICAN KB SWING

15 BOX JUMP OVER

KW 34

MONTAG: 18:00 – 19:30 UHR:

SKILL: SNATCH

5-10 MIN TECHNIK

 

3 ROUNDS LIGHT WEIGHT

3 HIGH HANG SNATCH

3 PRESSING SNATCH BALANCE

3 SNATCH PULL

 

EVERY 2 MIN X 4

4-4-3-3 DEFICIT SNATCH GRIP DEADLIFT

 

4X 5 MUSCLE SNATCH

 

EVERY 3 MIN X 5

4 BEHIND THE NECK SNATCH GRIP STRICT PRESS + 5 SEC HOLD (EVERY REP)

 

FOR TIME

1500 M BIKE

30 HAND RELEASE PUSH UP

20 ALT. DB SNTACH

3 WALL WALK

20 ALT. DB SNATCH

30 HAND RELEASE PUSH UP

1500 M BIKE

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

MITTWOCH: 18:30 – 19:30 UHR:

3 SETS

10-12 DB FLOOR PRESS

6-8 BARBELL BENT OVER ROW

 

EMOM 6

3 PUSH PRESS + 2 PUSH JERK

 

2 SUPERSETS

12 ALT. DB FRONT RAISE

8-10 DB LATERAL RAISE

 

5 ROUNDS FOR TIME

6 BURPEE OVER DB

9 SINGLE ARM DB HANG CLEAN AND JERK (22,5/ 15 KG)

12 SINGLE ARM DB OH LUNGE (LEFT)

6 BURPEE OVER DB

9 SINGLE ARM DB HANG CLEAN AND JERK 

12 SINGLE ARM DB OH LUNGE (RIGHT)

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: SQUAT CLEAN – 5 MIN TECHNIK

 

EVERY 2 MIN X6

1 SQUAT CLEAN

1 HANG POWER CLEAN

1 SQUAT CLEAN

1 HANG POWER CLEAN

 

3 ROUNDS

10 HIP THRUST (CLIMBING WEIGHTS)

12 CYCLIST DB GOBLET SQUAT

 

2 SUPERSETS

10/10 SINGLE LEG ROMANIAN DEADLIFT

12 GHD SIT UP

 

2 ROUNDS FOR QUALITY

20/16 CAL BIKE

4 ALT. TURKISH GET UP

80M KB FARMERS CARRY

4 ALT. TURKISH GET UP

80M KB FARMERS CARRY

4 ALT. TURKISH GET UP

20/16 CAL BIKE

 

 

SAMSTAG: 10:00 – 11:00 UHR

!! KURS ENTFÄLLT !!

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

IN TEAMS OF 2

AMRAP 35

40 POWER SNATCH (50/ 30 KG)

40 TTB

40 THRUSTER (50/30 KG)

40 PULL UP

40 CAL ROW

 

2 MIN REST

 

AMRAP 5

MAX REP BENCH PRESS (60/40 KG)

WÄHREND ATHLET 1 AN DER LANGHANTEL ARBEITET, VERBLEIBT ATHLET 2 IM UNTERARMSTÜTZ (PLANK)

 

KW 33

MONTAG: 18:00 – 19:30 UHR:

SKILL: SNATCH

10 MIN TECHNIK

 

3 ROUNDS (LIGHT WEIGHT)

3 DROP SNATCH

3 SOTS PRESS

3 OH SQUAT

 

EVERY 2 MIN X 4

4-4-4-3 BANDED SNATCH GRIP DEADLIFT

 

4X 4 SNATCH PULL 

 

EVERY 2 MIN X 6

3 BEHIND THE NECK SNATCH GRIP PUSH PRESS + 3 OH SQUAT

 

FOR TIME

2000 M ROW

EVERY MIN 5 DEADLIFT (70/ 50 KG)

TC 20 MIN

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

3 SETS

12 ALT OVERHEAD KB PRESS FROM LOCK OUT (EIN ARM BLEIBT AUSGESTRECKT ÜBERKOPF, WENN DER ANDERE ARM ARBEITET)

8-10 DB BENT OVER WIDE ROW

 

EMOM 3

3 STRICT PRESS

4 PUSH PRESS

5 PUSH JERK

 

5,5,5 PUSH PRESS (SAME WEIGHT)

 

2 SUPERSETS

12 BANDED LAT PULL DOWN

40 SEC SIDE PLANK HOLD

 

5 ROUNDS FOR TIME

15/12 CAL ROW

15 WALL BALL

1 MIN REST

 

 

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 POWER CLEAN

1 HANG SQUAT CLEAN

1 PUSH PRESS

1 BACK SQUAT

 

3 ROUNDS

6 FRONT SQUAT

10 HOLLOW ROCK

 

AMRAP 10

30 RUSSIAN KB SWING

20 GOBLET SQUAT

10 BURPEE

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

20 ROUNDS FOR TIME

IN TEAMS OF 2

7 CAL ROW

7 BURPEE OVER THE ROWER

7 TTB

 

KW 32

MONTAG: 18:00 – 19:30 UHR:

SKILL: SNATCH

10 MIN TECHNIK

 

3 ROUNDS EMPTY BARBELL

3 HIGH HANG SNATCH

3 PRESSING SNATCH BALANCE

3 SQUAT SNATCH

 

EVERY 2 MIN X 4

6-6-5-5 SNATCH GRIP DEADLIFT

 

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

 

EVERY 2 MIN X 6

3 BEHIND THE NECK SNATCH GRIP PRESS + 3 OH SQUAT

 

21-15-9

OVERHEAD SQUAT

BURPEE 

CAL ROW

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

MITTWOCH: 18:30 – 19:30 UHR:

3 SETS

8/8 SINGLE ARM HALF KNEELING ARNOLD PRESS

3-5 CHIN UP

 

EMOM 3

2 STRICT PRESS

3 PUSH PRESS

4 PUSH JERK

 

5,5,5 SPLIT JERK (SAME WEIGHT)

 

2 SUPERSETS

10 DB PULL OVER

12 BICEP CURL

 

AMRAP 10

200 M SKI

10 SHOULDER TO OVERHEAD

10 TTB

 

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 POWER CLEAN

1 HANG SQUAT SQUAT

1 THRUSTER

 

3 ROUNDS

8 FRONT SQUAT

12-15 BANDED PULL THROUGH

 

EMOM 12

1: 40 SEX KB SUITCASE FARMERS CARRY

2: 10-15 WEIGHTED HANGING KNEE TUCK

3: 6 BAR FAING BURPEE + 6 HANG POWER CLEAN

 

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

30 ROUNDS:

3 BAR FACING BURPEE

3 DEADLIFT  (100/ 70 KG)

 

3 MIN REST

 

20 ROUNDS

3 BAR FACING BURPEE

3 CLEAN AND JERK (75/52 KG)

 

3 MIN REST

 

10 ROUNDS

3 BAR FACING BURPEE

3 SNATCH (62/ 42,5 KG)