KW 39

MONTAG: 18:00 – 19:30 UHR:

SKILL: DEADLIFT

 

3 ROUNDS (LIGHT WEIGHT)

10 DEADLIFT

10 SUMO DEADLIFT

10 ROMANIAN DEADLIFT 

 

CONVENTIONAL DEADLIFT – FIND YOUR 1 RM IN 15 MIN

 

EVERY 3 MIN X 5

12 ALT BARBELL BACK RACK BOX STEP UP

 

2 SUPERSETS

20 BANDED SIDE STEP

12-14 DUAL DB BENT OVER ROW

 

AMRAP 18

IN TEAMS OF 2

7 DEADLIFT

100 M RUN

7/5 CAL BIKE

! SWITCH AFTER A FULL ROUND!

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

 

SKILL: FRONT SQUAT

 

3 ROUNDS

10 BACK SQUAT

10 FRONT SQUAT

10 FRANKENSTEIN SQUAT

 

FRONT SQUAT – FIND YOUR 1 RM IN 15 MIN

 

2 SETS

40/40 M KB SINGLE ARM OVERHEAD WALK

20 MOUNTAIN CLIMBER

 

FOR TIME

15 DB THRUSTER

400M RUN

15 DB THRUSTER

400 M RUN

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

FREITAG: 17:30 – 18:30 UHR

SKILL: BENCH PRESS

 

3 ROUNDS (LIGHT WEIGHT)

10 PUSH UP

10 WIDE GRIP BENCH PRESS

10 NARROW GRIP BENCH PRESS

 

BENCH PRESS – FIND YOUR 1 RM IN 15 MIN

 

3 ROUNDS

12 BANDED BUTTERFLY 

16 ALT. DB BICEP CURL

8 DIP

 

FOR QUALITY 

4 ROUNDS

30 DU

12 DB SEASAW ROW

12 DB FLOOR PRESS

1 MIN DB FLOOR PRESS HOLD IN GLUTE BRIDGE

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

FOR TIME

21-15-9

CLEAN (60/42,5)

(RING) DIP

THEN: 30 SNATCH

21-15-9

THRUSTER

PULL UP

KW 38

 

MONTAG: 18:00 – 19:30 UHR:

SKILL: TTB (4)

5 MIN SHOULDER MOBILITY

 

3 ROUNDS

10 SEC HANING ARCH HOLD

10 SEC HANG HOLLOW BODY HOLD

5 HANGING KNEE TUCK TO L SIT 

 

EVERY 2 MIN X 4

8 SINGLE LEG TTB OR SINGLE LEG TOE TO RING

 

EVERY 2 MIN X 5

5-8 KIPPING HANDSTAND PUSH UP (NEGATIVE ODER PIKE PUSH UP)

 

2 ROUNDS

8 RING BODY SAW

MAX SEC SINGLE ARM HANG

 

12 AMRAP

250 M SKI

8 HR PUSH UP

30 DU

8 TTB

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

EMOM 8

EVERY MINUTE 1 POWER CLEAN + 1 HIGH HANG CLEAN

 

EVERY 2:30 MIN X 4

6 FRONT SQUAT TEMPO 20X1

 

3X 16 

BARBELL BACK RACK MARCH

 

10 ROUNDS FOR TIME

8 POWER CLEAN

6 DEADLIFT

2 WALL WALK

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

EVERY 2 MIN X 5

5 BARBELL GOOD MORNING

 

3 SUPERSETS

6 SPLIT STANCE STRICT PRESS

12 ALT. BARBELL BACK RACK REVERSE LUNGE

 

2 ROUNDS

10/10 WEIGHTED LEG ABDUKTION

30-50 SEC HANDSTAND HOLD

 

3 ROUNDS

3 MIN ON – 1 MIN OFF

16 WALL BALL

14/12 CAL ROW

MAX PULL UP IN REMAINING TIME

 

 

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: 150 DU

25-20-15-10-5

SINGLE ARM DB THRUSTER

V UPS

PUSH UP

BUY OUT: 500 M ROW

KW 37

MONTAG: 18:00 – 19:30 UHR:

SKILL: TTB

 

5 MIN SHOULDER MOBILITY

 

3 ROUNDS

10 LEG LOWERS

5 KIP SWING (SAUBER UND KONTROLLIERT)

MAX SEC TUCK HANG

 

EVERY 2 MIN X 4

4 SINGLE LEG TTB OR SINGLE LEG TOE TO RING

 

EVERY 2 MIN X 5

3 – 6 KIPPING HANDSTAND PUSH UP (NEGATIVE ODER PIKE PUSH UP)

 

2 ROUNDS

12 HOLLOW BANDED PULL OVER

12 DUAL KB ROW

 

AMRAP 20

MAX DISTANCE BIKE / ROW

EVERY 2 MIN:

3 BURPEE

4 PUSH UP

5 AIR SQUAT

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

EMOM 8

EVERY MINUTE 1 POWER CLEAN (CLIMBING WEIGHTS FROM 55-85% 1 RM)

 

EVERY 2 MIN X 3

4 BACK SQUAT TEMPO 20X1

 

3X5 CLEAN PULL 

 

2 ROUNDS FOR TIME

30 CAL ROW

25 TTB

20 WALL BALL 

15 POWER CLEAN

10 PULL UP

3 MIN REST

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

EVERY 2 MIN X 5

5 BARBELL GOOD MORNING

 

3 SUPERSETS

6 DYNAMIC LOAD STRICT PRESS (HEAVIER THAN LAST WEEK)

10 BARBELL OVERHEAD WALKING LUNGE

 

2 ROUNDS

15 BANDED PULL THROUGH

12 KB HAMSTRING MARCH

 

KB COMPLEX 

FOR QUALITY (HEAVY SINGLE KB)

5 SINGLE ARM KB SIDE SWING LEFT ARM

5 SINGLE ARM KB ALT. REVERSE LUNGE LEFT ARM

5 SINGLE ARM KB THRUSTER LEFT ARM

5 SINGLE ARM KB SUMO DEADLIFT HIGH PULL LEFT ARM

5 SINGLE ARM KB SIDE SWING RIGHT ARM

5 SINGLE ARM KB ALT. REVERSE LUNGE RIGHT ARM

5 SINGLE ARM KB THRUSTER RIGHT ARM

5 SINGLE ARM KB SUMO DEADLIFT HIGH PULL RIGHT ARM

 

 

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

YOU GO, I GO

20 ROUNDS

10 WALL BALL

5 PULL UP

DIRECTLY INTO

16 ROUNDS

10 DEVIL PRESS 

5 DIPS

DIRECTLY INTO

12 ROUNDS

10 DUAL DB CLEAN AND JERK

80 M RUN

 

KW 36

MONTAG: 18:00 – 19:30 UHR:

SKILL: TTB

 

5 MIN SHOULDER MOBILITY

 

3 ROUNDS

10 RUSSIAN TWIST

10 HIGH KNEELING BANDED CRUNCH

30/30 SEC SIDE PLANK HOLD

 

EVERY 2 MIN X 4

2 KIP SWING + 2 KIPPING KNEE RAISE

 

EVERY 2 MIN X 5

2 – 4 KIPPING HANDSTAND PUSH UP

 

2 ROUNDS

10 DUAL DB Z PRESS

12 SEATED BANDED ROW

 

AMRAP 12

3 WALL WALK

6 PUSH UP

9 HANGING KNEE RAISE/ TTB

12 BOX JUMP OVER

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

EMOM 12

EVERY MINUTE 1 POWER CLEAN (CLIMBING WEIGHTS FROM 55-85% 1 RM)

 

EVERY 2 MIN X 3

3 BACK SQUAT TEMPO 20X1

 

2 ROUNDS

10-12 SPLIT STANCE KB ROMANIAN DEADLIFT RIGHT LEG 

10-12 SPLIT STANCE KB ROMANIAN DEADLIFT LEFT LEG

 

15 MIN ON FIRE

5 MIN ROW FOR MAX CALORIES

4 MIN MAX WALL BALL SHOT

3 MIN MAX BOX JUMP STEP DOWN

2 MIN MAX AMERICAN KB SWING

1 MIN ROW FOR MAX CALORIE

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

EVERY 2 MIN X 5

6 BARBELL GOOD MORNING

 

3 SUPERSETS

8 DYNAMIC LOAD STRICT PRESS 

12 ALT GORILLA ROW

 

2 ROUNDS

10 SPIDER CURL

10 (BANDED) STRICT DIP

10 OVERHEAD TRICEP EXTENSION

 

AMRAP 10

12 CAL SKI

12 DB THRUSTER

12 DB DEADLIFT

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

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