KW 44

MONTAG: 18:00 – 19:30 UHR:

12 MIN MOBILITY

SKILL: PULL/CHIN UP

 

3 ROUNDS 

6 SCAP PULL UP

10 SEC ARCH HOLD

10 SEC HOLLOW HOLD

 

3X 5 STRICT CHIN UP

 

3 SUPERSETS

12 ALT. DB STRICT PRESS

12 ALT. PLANK LEG LIFT

 

2 SUPERSETS

20 SEC FARMERS CARRY HIGH KNEE

8-10 INCLINE BENCH BICEP CURL (3 SEC LOW)

 

3X AMRAP 8

500 M ROW

1 ROUND OF „DT“

AMRAP 1: BARBELL 60/ 42,5 KG

AMRAP 2: KBS 24/16 KG

AMRAP 3: DBS 22,5/15 KG

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: SNATCH

 

3 ROUNDS

6 MUSCLE SNATCH

6 SNATCH BALANCE

6 SOTS PRESS

 

EVERY 2 MIN X 6

5 HIGH HANG SNATCH

 

EVERY 2 MIN X 5

5 SNATCH PULL

 

2 SUPERSETS

10 DB SHRUG

10/10 SINGLE ARM DB OVERHEAD KNEELING TO STANDING

 

21-15-9

OVERHEAD SQUAT

RUSSIAN TWIST

BURPEE

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: CLEAN AND JERK

 

3 ROUNDS (LIGHT WEIGHT)

5 POWER CLEAN

5 HANG CLEAN

5 PUSH PRESS

 

POWER CLEAN

3X 8 (SAME WEIGHT)

 

COMPLEX 

EVERY 2 MIN X 10

2 HANG POWER CLEAN

2 FRONT SQUAT

2 PUSH JERK 

 

15-12-9-6

DEADLIFT

HANGING LEG TUCK

DB BOX STEP OVER (2X22,5/ 15KG)

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

 

10 ROUNDS FOR TIME

200/ 180 M ROW

15 PUSH UP

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

DEADLIFT (100/ 70KG)

TC 22 MIN

KW 43

MONTAG: 18:00 – 19:30 UHR:

12 MIN MOBILITY

 

SKILL: DEADLIFT

3 ROUNDS 

8 BANDED LAT PULL DOWN

8 BANDED DEADLIFT

 

CONVENTIONAL DEADLIFT

3X 4 (80-85 % 1 RM)

 

EVERY 3 SUPERSETS

8/8 PLANK KB SLIDE

10/10 KB HEEL BOX STEP DOWN

 

2 SUPERSETS

12 GHD BACK EXTENSION

12/12 BANDED KICK BACK

 

2 ROUNDS FOR TIME

21 WALL BALL

15 CAL ROW

9 POWER CLEAN

15 CAL ROW

21 WALL BALL

3 MIN REST

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: FRONT SQUAT

3 ROUNDS

6/6 SINGLE ARM KB FRONT SQUAT

6 GOBLET KANG SQUAT

6 DEEP SQUAT GOBELT PRESS

 

FRONT SQUAT

3X 4 (80-85 % 1 RM)

 

STRICT PRESS

6,4,2,2

 

2 SUPERSETS

8-10 PLATE FRONT RAISE

10/10 DB POWELL RAISE

 

 EMOM 16

1: 8-12 TTB

2: 8-10 DEVIL PRESS

3: 30 SEC HOLLOD HOLD

4: 8/8 DB OVERHEAD WALKING LUNGE

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: BENCH PRESS

 

3 ROUNDS (LIGHT WEIGHT)

16 ALT. DB STRICT PRESS

14 ALT. DB UPRIGHT ROW

10-20 SEC LATERAL RAISE HOLD

 

BENCH PRESS

3X 4 (80-85 % 1 RM)

 

3 ROUNDS

8 FEET ELEVATED RING ROW

20-30 SEC RING SUPPORT HOLD

 

FOR TIME

BUY IN: 10 WALL WALK

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

HSPU

(SINGLE LEG) V UPS

CAL SKI

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

 

7-6-5-4-3-2-1

BURPEE PULL UP

20 ABMAT SIT UP

400 M RUN

TC 30 MIN

 

KW 42

MONTAG: 18:00 – 19:30 UHR:

12 MIN MOBILITY

SKILL: DEADLIFT

3 ROUNDS (LIGHT WEIGHT)

6 BARBELL GOOD MORNING

6 ROMANIAN DEADLIFT

6 DEADLIFT

 

CONVENTIONAL DEADLIFT

3X 6 (72-75 % 1 RM)

 

EVERY 3 SUPERSETS

12 ALT KB JUMPING LUNGE

1 MIN PLANK HOLD

 

2 SUPERSETS

8/8 SINGLE LEG ROMANIAN DEADLIFT

10 HOLLOW HOLD KB PRESS

 

FOR TIME

1000M ROW

50 THRUSTER

30 PULL UP

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: FRONT SQUAT

3 ROUNDS

10 KANG SQUAT

10 STRICT PRESS

10 REVERSE LUNGE

 

FRONT SQUAT

3X 6 (72-75 % 1 RM)

 

STRICT PRESS

8,6,4,4

 

EMOM 4

30 SEC BACK RACK WALK

 

EVERY 3 MIN X 6

12 WALL BALL

6 BAR FACING BURPEE

1 SQUAT CLEAN + 2 FRONT SQUAT

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: BENCH PRESS

3 ROUNDS (LIGHT WEIGHT)

10 BARBELL FLOOR PRESS

10 BARBELL UPRIGHT ROW

10 NARROW GRIP FLOOR PRESS

 

BENCH PRESS

3X 6 (72-75 % 1 RM)

 

3 ROUNDS

16-10 KB DEFICIT PUSH UP

8/8 SINGLE ARM KB SIT UP

 

21-15-9

DUAL KB PUSH PRESS

DUAL KB RUSSIAN KB SWING

CAL ROW

 

 

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

400 M RUN TOGETHER WITH A MEDBALL (20/15 KG)

 

THEN 3 ROUNDS:

40 SLAM BALL

40 PULL UP

40 POWER CLEAN (60/40 KG)

40 PUSH UP

40 SHOULDER TO OVERHEAD 

40 BURPEE

 

400 M RUN TOGETHER WITH A MEDBALL 

 

KW 41

MONTAG: 18:00 – 19:30 UHR:

12 MIN MOBILITY

 

SKILL: DEADLIFT

 

3 ROUNDS (LIGHT WEIGHT)

6 SEATED BARBELL GOOD MORNING

6 ROMANIAN DEADLIFT

6 DEADLIFT

 

CONVENTIONAL DEADLIFT

3X 8 (65-70 % 1 RM)

 

EVERY 3 MIN X 4

12 ALT BARBELL WALKING LUNGE

 

2 SUPERSETS

8/8 WINDMILL

8/8 COSSACK SQUAT

 

3 ROUNDS FOR TIME

8 PULL UP

12 DEADLIFT

8 BOX JUMP

12 HANG POWER CLEAN

8 TTB

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: FRONT SQUAT

 

3 ROUNDS

10 KANG SQUAT

10 STRICT PRESS

10 THRUSTER

 

FRONT SQUAT

3X 8 (65-70 % 1 RM)

 

STRICT PRESS

10,8,6,6

 

EMOM 4

30 SEC HEAVY FRONT RACK HOLD

 

DEATH BY EMOM

2-4-6-8…

ALT. HANG DB SNATCH (22,5/ 15 KG)

2-2-2-2-2..

ALT. DB OVERHEAD LUNGE

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: BENCH PRESS

 

3 ROUNDS (LIGHT WEIGHT)

10 DB FLOOR PRESS

10 DB PULL OVER

10 PUSH UP

 

BENCH PRESS

3X 8 (65-70 % 1 RM)

 

3 ROUNDS

10 BANDED BUTTERFLY

10 BANDED TRICEP EXTENSION

 

50-40-30-20-10

DU

SIT UP

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

3 ROUNDS FOR TIME

12-9-6

THRUSTER (42,5/ 30 KG)

BAR FACING BURPEE

2 MIN REST

KW 40

MONTAG: 18:00 – 19:30 UHR:

MOBILITY

 

SKILL: DEADLIFT

3 ROUNDS (LIGHT WEIGHT)

6 DEADLIFT LIFT UP

6 3 PAUSED DEADLIFT

6 DEADLIFT

 

CONVENTIONAL DEADLIFT

3X 10 (55-60 % 1 RM)

 

EVERY 3 MIN X 5

12 ALT BARBELL BACK RACK BOX STEP UP

 

2 SUPERSETS

12 BANDED LAT PULL DOWN

8/8 SINGLE LEG GLUTE BRIDGE

 

4-6-8-10-8-6-4

DOUBLE DB BURPEE DEADLIFT

WALL BALL

CAL SKI

 

 

DIENSTAG: 10:00 – 11:00 UHR:

FEIERTAGSWORKOUT

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: FRONT SQUAT

3 ROUNDS

10 BACK SQUAT (5 SEC HOLD)

10 FRONT SQUAT

10 FRANKENSTEIN SQUAT

 

FRONTSQUAT

3X 10 (55-60 % 1 RM)

 

2 SETS

12 ALT CRAB TOE TAB

12-15 HYPEREXTENSION ON GHD

 

EMOM 6

MIN 1: 40 SEC ROW FOR MAX METERS

MIN 2: 10-12 PULL UP

 

EMOM 6

MIN 1: 30-60 DU

MIN 2: 20 STEPS SANDBAG LUNGE

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: BENCH PRESS

3 ROUNDS (LIGHT WEIGHT)

10 PUSH UP ON A BENCH

10 WIDE GRIP BENCH PRESS

10 NARROW GRIP BENCH PRESS

 

BENCH PRESS

3X 10 (55-60 % 1 RM)

 

3 ROUNDS

6-8 FEET ELEVATED BODY ROW

30 SEC DIP HOLD

 

AMRAP 10

4 CAL BIKE (ONLY ARMS!)

8 DB SHOULDER TO OVERHEAD

160 M RUN

 

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: 400 M RUN

 

2 ROUNDS

50 BURPEE

40 WALL BALL

30 PULL UP

20 AMERICAN KB SWING

10 HANDSTAND PUSH UP

 

BUY OUT: 400 M RUN